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Being a mom is no easy task. Between wiping runny noses, carting kids to piano lessons, packing lunches, keeping up with housework and managing a career, some days you probably just feel burnt out. While warm hugs from your little ones make it all worthwhile, having some extra energy would be nice, too. Need a super mom boost? Check out these three tips:
Sleep is important but scarce for new moms. A 2014 study by PLOSone measured postpartum mothers’ daytime sleepiness at six, 12 and 18 weeks after the child was born. Researchers found that even at the last measurement, 50 percent of new moms experienced “excessive daytime sleepiness.”
Sometimes, a busy mom just needs a little rejuvenation to get that pep back in her step, and a massage may help. Not only does this therapy increase blood flow and help you feel refreshed, but it can also improve sleep. A study published in the Journal of Holistic Nursing found that three minutes of massage before bed helped women with dementia get 36 more minutes of sleep. Using a personal massager at night, such as applying the Moji Curve PRO to your lower back, may help you achieve the same results.
A morning jog, an evening run or a lunch break at the gym – it doesn’t matter how you work exercise into your daily or weekly routine so long as this healthy habit makes it into your schedule. According to the Mayo Clinic, regular physical activity may boost energy by improving your muscle strength, endurance and cardiovascular health efficiency. However, even a single workout may enhance vitality.
Researchers from the University of Georgia reviewed data from past studies and found that in 91 percent of cases, a single session of exercise fought fatigue better than the sedentary control conditions. That being said, this one-fitness-session technique best served participants’ energy levels when it lasted longer than 20 minutes. Even if you can’t manage hitting the gym every morning at this point in your life, squeezing in a quick workout may give you the pick-me-up you need to focus at work or drive the kids to extracurricular activities.
Health.com noted that according to Dr. Robert R. Provine, laughing raises your blood pressure and heart rate which in turn helps with energy levels. So find reasons to let out a chuckle. Watch a funny YouTube video during your lunch break, get inspired by your kids’ goofy antics and personalities, crack jokes (no matter how lame they may be) and don’t forget to smile.
Next time you’re feeling a little sluggish, skip the caffeine and use one of these strategies instead.
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Is your daily routine negatively impacted by that relentless ache in your lower back? Can you feel it throbbing for attention as you read this? You’re not alone. According to the National Institute of Neurological Disorders and Stroke, around 80% of adults suffer from lower back pain at some point in their life.
Endurance athletes who take part in marathons, triathlons or century bike rides typically have fitness goals of strength and stamina. Your body needs to be strong enough to carry you long distances, and it needs to have the proper training in order to function for extended periods of time.
Before a race it’s crucial to plan a training program to prepare, and most of this will include running or cycling through intervals of faster and slower speeds, up and down hills and longer and shorter distances. It should also include cross training with strength exercises and core workouts such as Pilates for total body training.
Another factor that should be included in a pre-race program is athletic recovery and stretching. Whether you’re a new or seasoned endurance athlete, you’ll be putting your body through more intense challenges, which is sure to leave you with sore muscles from time to time, but it can also increase your risk of injury. To prevent getting hurt and having a setback, you need to take the proper precautions, which include stretching and massage.
A century bike ride will take you 100 miles, and it will certainly test your mental and physical prowess. This may seem like a lofty goal, but it’s certainly an achievable one that many endurance cyclists aspire to complete.
Being able to bike 100 miles requires serious commitment, dedication, planning and training. Once you decide to take part in a century ride, you need to starting working at least eight weeks beforehand to prepare your mind and body for the challenge ahead. Your training program should consist of long and short rides as well as intervals of different speeds, resistance levels, terrain and hills. It’s also a good idea to cross training with weight lifting to strengthen your muscles and exercises such as Pilates that provide stretching and improve posture.
Another key component is nutrition. Your body won’t be able to last long if it is not being fueled properly. Even slight dehydration can completely zap your energy levels and cause sore musclesand cramps. If this does happen, giving your muscles a massage can help. Additionally, eating the right amount of carbohydrates and fats is needed to fuel your muscles and provide you with the nutrients to keep you going mile after mile. You’ll certainly want to pack snacks to stop and eat during your ride to replenish fuel sources, curb hunger pangs and boost energy. Remember not to pack any foods that are too heavy or hard to transport. A muffin may sound delicious, but it can be messy to eat. Also, be sure not to try any new foods in case it affects your stomach negatively and you have to stop mid-race.
Here are some tasty, helpful snack options to pack for your century ride: