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How to give yourself a 5-minute massage for lower back pain

January 16, 2019

People suffer from back pain for a variety of reasons. Massage can provide relief for athletes suffering from sore muscles or individuals who are dealing with chronic pain. Even new moms carrying around babies may find that their lower backs give them trouble. Whatever the case may be, using a portable massager for back pain relief is a quick and efficient way to achieve athletic recovery or find some relaxation.

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What’s the difference between deep tissue and relaxation massage?

January 16, 2019

From work stress to athletic recovery, there are a variety of reasons you might get a massage. Whatever the intention, it’s important to know that there are a variety of massage options to choose from that offer different benefits and results.

Someone looking to treat sore muscles will probably need a different type of massage than someone who is looking for a way to relax. While the idea of “massage” often invokes the image of someone lying on a cushioned table while a professional provides the treatment, you can easily get a variety of great massages at home. This is a cost efficient method that can be done anytime, which is important for athletes training for a race or busy moms who don’t always have a whole hour free.

Two of the most common types of massage are Swedish, or relaxation, massage and deep tissue massage. They are both excellent treatment options but offer different results.

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Best pre-marathon food choices

January 16, 2019

Running 26.2 miles take a lot of energy, perseverance, stamina and training. However,if you are not fueled properly with the right nutrients, it will make the marathon course seem much longer and more challenging.

Endurance athletes and long distance runners know the importance of eating a healthy, well-balanced diet, especially when they are preparing for a big race. The proper meal planning plays a big part in successfully completing a marathon, especially if you’re trying to do so in a certain amount of time. It’s no secret that consuming tons of fats and sugars will slow you down mentally and physically whereas lean meats, fruits and veggies give you what you need to push yourself throughout your training time frame and the race itself. Eating well will also help stave off sore muscles during the marathon.

“The best pre-marathon foods are those that are rich in carbohydrates, protein and good fats. Food choices vary by personal preference and taste,” Dr. Felicia Stoler, a New Jersey-based nutritionist and exercise physiologist who wrote “Living Skinny in Fat Genes: The Healthy Way to Lose Weight and Feel Great,” told Competitor.

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4 reasons why a full night’s sleep is important

January 16, 2019

In today’s world, the idea of “go, go, go” fuels many people’s lives. Many individuals are running on full-steam ahead at all times, which leaves little opportunity to slow down and get a good night’s sleep each evening. With technology, responsibilities, work and families, sleep can fall rather low on the priority list, but without sufficient slumber, everything else may suffer as a result. It can be easy to fall into a pattern of catching up on your favorite TV shows or work well into the late night hours, but then you must wake up early the next morning. You might also feel particularly stressed about something in your professional and personal life, which leaves you tossing and turning instead of slumbering peacefully for the recommended seven to eight hours at night. No matter what the cause, getting a full night’s sleep is important for your overall health, especially if you are an athlete or take part in fitness routine. This is a necessary time for your sore muscles to heal themselves and provide you with athletic recovery. If you do feel stiff, giving yourself a relaxing massage before bed can help you drift off more easily.

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Helpful tips for a better night’s sleep

January 16, 2019

Part of living a healthy, well-balanced life is making sure that you get enough sleep each night. While it sounds simple enough in theory, achieving those refreshing seven to eight hours of slumber may be easier said than done.

In today’s hectic world, work and personal stress, obligations, family and friends take up a lot of the day, and sleep drops lower on the priority list. Additionally, many people suffer from insomnia or struggle to get a good night’s sleep – instead, they toss and turn, waking up feeling groggy and unsatisfied.

The problem can become a vicious cycle over time: Not getting a good night’s sleep can affect how well you function throughout the day, and having issues during the day may keep you from a decent slumber at night. Not getting enough sleep can affect concentration, mood and appetite, and it can weaken the immune system, leaving your more susceptible to getting sick.

Luckily, there are some simple solutions that can help you drift off to sleep more peacefully and wake feeling refreshed:

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Top outdoor summer workouts

January 16, 2019

It’s no secret that part of living a healthy lifestyle is engaging in regular physical activity. The Centers for Disease Control and Prevention (CDC) recommend at least 150 minutes of moderate activity a week. This can include gardening, housework or walking around the block in addition to actual exercise. Now that the temperatures are climbing and the sun is shining, it can be fun to take your workout outdoors. This keeps things interesting, helps you avoid fitness plateaus and offers new challenges with the changing seasons.

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5 Tips for Starting a Fitness Program

January 14, 2019

It’s never too late to start exercising. No matter your age, the benefits that come from being active are endless, and include a healthy body weight, improved self-confidence, reduction of stress and more. If you’re new to exercise, there are a few things to keep in mind to ensure you stay healthy and reach your fitness goals:

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How to Incorporate Meditation into Massage

January 11, 2019

Whether you practice personal massage on your own for a sports injury or seek the help of a professional masseuse to cope with a chronic injury or anything in between, you’re likely aware of the fact that massage is a very versatile thing. The practice can be altered and tailored to suit the needs of almost any ailment, whether that be directly or indirectly. One of the less common but most beneficial ways to cater massage to your own needs is to add meditation into it. Pairing meditation, a practice which focuses on developing a sound mind, with the sound body benefits of massage can leave an individual feeling not only physically but also mentally relaxed and refreshed. If you aren’t sure where to begin, take a look at these tips for incorporating meditation and guided imagery into massage.

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Workout Tips for Busy Moms

January 11, 2019

From dragging the kids out of bed to get to school on time to tucking them in at night, the schedule of a busy mom seems to never end. Sure, hustling and bustling out and about all day may work up a sweat once in a while, but with so many obligations, it’s practically impossible to find some time to squeeze in an official workout. However, keeping the family busy and plotting out time to stay in shape is more manageable than you think, and there are plenty of exercises that can be performed without taking a trip to the gym. For all the busy moms who feel like there are no options for getting in some exercise throughout the hectic day, here are some workout tips that are extremely flexible and able to coincide with your schedule:

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The relationship between muscle soreness and blood circulation

January 11, 2019

Sore muscles can put a damper on anyone. From athletes second-guessing performing their routine workout to the average employee considering a day off work, muscle pain is a universal ailment that not only impairs mobility, but hurts motivation as well. There are many potential causes for muscle soreness, ranging from over-exercising to dehydration, but there is one factor that is often overlooked as a primary culprit. Poor blood circulation is recognized by the National Institutes of Health as a common cause of sore muscles, especially within the lower body. Inadequate blood flow is a serious condition, and if you’re frequently experiencing muscle soreness, you should consider getting checked out to see if your blood circulation is an issue.

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How to efficiently exercise with your dog

January 11, 2019

Every athlete knows how hard it can be to find an exercise partner that’s willing to go to the same lengths as you during your workout. Luckily, most dog-owners who love to engage in physical activity will tell you that pets often make excellent workout companions. In fact, there have even been some studies that show how people who exercise with their dogs may even be providing themselves with a more intense workout than they realize. Of course, there are specific safety measures you should consider taking to ensure that not only you get the exercise you need, but that your pet isn’t enduring more than it can handle. For any athlete trying to work their little buddy into the mix, here are a few tips to consider when it comes to efficiently exercising with your dog:

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The advantages of self massages

January 11, 2019

If you’re someone who has been enlightened to the health benefits of a massage, you know that finding time to schedule appointments with a therapist is often easier said than done. Luckily, we have the power to still provide ourselves with the advantages of massages without having to leave the comfort of our homes. Self massages are a quick and easy way to relieve tension and soothe sore muscles, and there has been plenty of research conducted that continues to point to this do-it-yourself technique as an excellent resource for improving your overall well-being. Check out all the ways that self massages have been proven to rejuvenate your body and mind:

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