Katerina Rapundalo, Registered Massage Therapist

02/24/2026

A few last-minute appointments became available this week!

Wednesday, 1145am
Thursday, 915am and 100pm

Call (250) 591-8993 to book, or you can go online at

Eleven Arrows Health

01/04/2026

01/01/2026

Happy New Year! ✨

Cold therapy involves exposing yourself to very cold temperatures to support recovery, mental well-being, and the immune system ❄️

In water under 14°C, as little as 2 minutes may help support mental health benefits, including increases in dopamine (up to 260%), norepinephrine (up to 530%), and decreases in cortisol that may last up to 5 days 💙 About 4 minutes may help support physical recovery from your workouts!

Benefits include:
😁 Increased dopamine
😖 Decreased cortisol
💪🏻 Decreased muscle soreness from inflammation
🛡️ Increased immune function
🧠 Mental resilience to challenges and discomfort

Please be mindful and talk to your doctor if you have any health conditions, as cold therapy is not suitable for everyone, including those with certain cardiovascular conditions ❤️‍🩹 Make sure you don’t stay in too long (2–5 minutes) and warm up properly immediately afterward 🔥

🧊 Have you ever done a cold plunge? Would you try one?
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12/24/2025

Shared from the BC RMT's...

’Twas the night before Christmas, the clinic was still,
No benefits claims left to process or washing machine to fill.
The tables were wiped down, the bolsters in place,
And lavender lingered all over the space.

The RMTs were home icing thumbs, wrists, and knees,
Dreaming of no-shows replaced by paid fees.
When up on the roof there arose such a clack—
It was Santa adjusting his hips and back.

He slid down the chimney with perfect mechanics,
Neutral spine, soft knees — no ergonomic panic.
“Good charting!” he chuckled. “Your SOAPs are just right,
And I brought extra lotion… unscented. Good night!”

He sprang to his sleigh, called out as he flew:
“Hydrate, set boundaries, and bill what you’re due!”
And I heard him exclaim as he vanished from sight:

“Happy Christmas, RMTs — and to your hands, a good night.” 🎄💆‍♀️💆‍♂️

12/18/2025

11/28/2025

11/24/2025

It's almost December, so I know you KNOW it's flu season. I don't know about you, but I really don't like being sick! 🤧😷

PLEASE!👇🏻
• if you're feeling off and unsure if you're actually sick, let's both mask up for the appointment just to be safe.
• if you're sick 1-2 days before the appointment, just go ahead and cancel. It isn't fair to your practitioner - or other patients needing the appointment - to wait it out and cancel in the morning when you already knew you were ill.
• Eleven Arrows has a health screening that needs to be done the day prior to your appointment. We understand sometimes we feel fine and then wake up the next day sick. For this reason we ask you to cancel by 9 AM if this occurs. This gives time for the practitioner to get another patient booked into the slot. If you wait a few hours "to see how I feel", the normal cancellation policy fee will apply.

Thank you for keeping your practitioners and other patients healthy by taking care of yourself ! 🙏🏻

11/13/2025

Repost:

11/06/2025

I love my job and patients. But, if you ask me if I'd rather go to work or spend a day being creative? I meeeaaaaan.... 🤷🏻‍♀️🤷🏻‍♀️
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11/05/2025

Resting isn't always about physically resting your body. It's about resting your mind. Resting your nervous system.

We often turn to scrolling and screens to "switch off" and decompress. But in switching off, we're switching off from our bodies too, disconnecting from ourselves. 🤳🏻

Numbing our feelings.

This might bring temporary relief, but those feelings will still be there the moment you put the screen down (and we often actually feel worse for it, rather than rested).

True rest comes not by switching off or tuning out, but by tuning IN to our internal world and into the support of the space around us.

Tuning into our breath.
Tuning into the feeling of the support beneath us, holding us.
Tuning into nature.
Tuning into the sensations in our body.
Tuning into our emotions!

This is what brings the body into a state of true rest; PRESENCE!

Presence tells your brain and nervous system that it's safe to be here now. That it's safe to slow down. There are no threats we need to run away from.

If we're not used to it, resting can feel uncomfortable. Precisely because it can bring up all of the feelings we've been avoiding. Or because it can bring up feelings of guilt around not being productive.

So we must show our bodies and nervous system that it's safe to rest. It's safe to soften and be present. In small amounts.
Taking small moments to be present with yourself. Even micro-moments of rest helps to build this safety.

When we do, we have so much more capacity to handle life's challenges. Beyond that, we get to reclaim our vitality.

This might look like: walking without a podcast, restorative or yin yoga, yoga Nidra, being in nature, taking a bath, having a massage, putting your hands on your heart and belly and taking 5 deep breaths, lying on the floor, cuddling with a pet or loved one.

What are your favourite ways to rest? Share them below👇🏻

10/26/2025

👀

10/24/2025

Technology glitches, sometimes final buttons aren't pressed. Things happen and it's okay!

I know it's frustrating to turn up and not have an appointment, but please take a moment to breathe and remind yourself your practitioner is very unlikely to be the cause of this.

With our clinic - and honestly, majority of businesses these days - you will ALWAYS get an Appointment Confirmation email within minutes of the appointment getting scheduled. You will also have a 2-hour text reminder come through the day of. If scheduled well in advance, you will have a 48-hour reminder email come in, AND our health pre-screening check.

If you didn't receive any of these, you don't have an appointment. Plain and simple.

👉🏻 If you intended to book and didn't receive your confirmation, please give us a call so we can help you! (250) 591-8993 📞