24 Apr
Blog

Simple Ways To Reduce Belly Fat

In order to reduce belly fat, we need to understand a few things about fat first, so two main types of fat play a role in our scenario: 1] white fat, 2] brown fat.

White fat is the one that builds up in your stomach and even other parts like your arms and legs. It turns out to be the cause of obesity and other health complications like heart disease, blood pressure, asthma, etc. This makes it possible for us to find ways to reduce it.

While brown fat is commonly known as good fat, which is abundant in mitochondria, which internally creates heat by burning fats and calories.

In short, to reduce belly fat, you need to aim to convert white fat into brown fat.

White fat can be turned into brown fat by changing your routine and eating habits. And here's some good news for you: belly fat is very easy to remove.

Here is a reliable guide with 10 effective tips to help reduce belly fat with simple changes in routine.

1. Avoid foods that contain trans fats

Trans fats are a form of unsaturated fat. They are notoriously unhealthy. Artificial trans fats can increase your risk of heart disease because they raise bad cholesterol without increasing good cholesterol levels. Partially hydrogenated vegetable oils are the greatest source of trans fats in your diet because they are cheap to make and have a long shelf life.

In order to reduce belly fat, you need to avoid such vegetable oils and those foods that contain trans fat. Even if you are not planning on reducing belly fat, controlling and reducing the amount of trans fat remains a healthy idea.

Foods that contain trans fats – baked goods such as cakes, cookies and pies, frozen pizzas, chilled dough, fried foods.

2. Eat a lot of soluble fiber

Soluble fibers break down in water and frame a gel-like material called viscous. It slows down how quickly the stomach releases digested food into the intestines and helps reduce appetite. It can also help lower blood cholesterol and glucose levels.

Foods that contain soluble fiber: oats, beans, apples, carrots, barley

3rd Avoid too much alcohol

Alcohol within limits has its advantages. However, consuming alcohol above a limit has many disadvantages as alcohol affects metabolism, which in turn stores carbohydrates and fats in the body during the process.

Reduce alcohol consumption to a limit or avoid it completely to reduce belly fat faster.

4th Eat a high protein diet

This plays an important role in reducing fat or weight. Protein is the most important nutrient of all. It increases metabolism which helps in burning calories in the body.

In addition to this, it also helps reduce appetite and make you feel full, so ultimately you are consuming fewer calories than you were before.

Foods that contain protein meat, dairy products, nuts, legumes, eggs

5. Avoid sugary foods

Sugary foods were a major cause of fat build-up in the body. They provide the body with a high amount of sugar and minimal or no nutrients. Consumption of sugar can cause blood sugar levels to rise and hyperglycemia, which in turn can cause harm to your body, including an increase in fat. It also leaves less wiggle room for your healthy diet in your routine.

You should avoid consuming a lot of sugar and include protein and fiber in your diet to reduce belly fat or other fat.

6th Sleep well

Lack of sleep increases levels of a hunger hormone called ghrelin and lowers levels of the fullness hormone leptin, which leads to overeating, and thus you can gain more weight and fat.

To keep these hormones at a level, one should sleep at least 7 hours a day. With sleep, we recommend a healthy and healthy sleep.

7th Include apple cider vinegar in your diet

Apple cider vinegar helps in lowering blood sugar levels and promotes satiety. Take 15-30 ml of apple cider vinegar and dilute it in a little water.

8th. Consume fewer carbohydrates

Consuming fewer carbohydrates will reduce appetite. A low-carbohydrate diet is designed to induce the body to burn stored fat for energy, which leads to weight loss.

9. Practice, practice and practice

Add some cardio to your routine to make the process of burning fat faster. All you need is consistency for better, faster results.

Effective exercises include walking, running, jogging, and swimming.

10. Control over stress

During stress, the body produces a hormone called cortisol. This increases your appetite. This can cause cravings for both sweet and salty foods.

Excess cortisol can also lower testosterone levels, which in turn decreases muscle mass and slows the body's ability to burn calories.

29 Mar
Blog

6 Ways We’re An Eco-Friendly Business 

At the Eminence Organic Skin CareWe firmly believe that every day is Earth Day. As we celebrate the greenest month of the year, we're also celebrating 17 million trees planted so far as part of our Forests For The Future initiative. Not only do we plant a tree for every product sold, but we also honor our commitment to finding environmentally friendly solutions in all areas of our business. From our green offices in Vancouver, Canada to our sustainable farming practices in Hungary, environmental awareness is at the heart of everything we do.

If you've ever wondered how our company stays environmentally conscious and uses environmentally friendly practices, here is an overview of what we do to make Earth Day every day.

Eminence Organics' eco-friendly initiatives

1. We plant a tree for every product sold!

Eminence Organics, in partnership with Trees for the futureFor every retail skin care product sold, plant a tree so we can support communities in developing countries. The Forests For The Future initiative helps farmers build productive and sustainable crops and farms. This helps local communities grow their own food and build sustainable incomes for their families. Our program has resulted in tree planting in more than 22 countries around the world and in supporting countless communities and families.

Amazingly, a single tree can produce around 260 pounds of oxygen per year. Trees help lower air temperatures to combat climate change and stabilize the soil by preventing erosion from their roots. They also contribute to soil fertility through nitrogen fixation and increasing water penetration.

2. The Green Spa program

Our Green Spa program rewards companies who actively support the green movement and inspires others to do more in their spas and salons. Spa companies must meet 60% of our environmental requirements to be recognized as an Eminence Organics Green Spa. Some of the requirements include choosing reusable or biodegradable options whenever possible, using power strips in treatment rooms and office areas, and turning them off when equipment is not in use. Spas must also set up an in-spa recycling awareness program and use natural, non-toxic, biodegradable detergents instead of chemical-based products.

To learn more about what we ask of our Green Spas, see our Green Spa Requirements. You can also find a certified Eminence Green Spa near you by using our Spa Locator and filtering only our Green Spas.

3. Proud to be a Certified B Corporation®

As the first Canadian professional skin care company to be certified as a B Corporation®, we have met the highest standards for overall social and environmental performance, transparency and accountability. Certified B companies are companies that work towards corporate responsibility that balances profit and purpose. This certification measures the overall social and environmental performance of a company using the B-Impact Assessment, which assesses how a company's business activities and business model affect its employees, society, the environment and customers.

4. Environmentally friendly packaging: retail packaging

Our retail packaging is printed with vegetable inks and made from recyclable materials, while the majority of our marketing materials are made from FSC certified materials. FSC identifies products that are made from 100% virgin material from FSC-certified forests. These labels reassure you that the product you have purchased comes from responsible sources and has been checked to ensure that it meets the strict environmental and social standards of FSC.

5. Green Company, green building

As a growing company, we recently set up a larger central office to improve our award-winning service to our spa partners. When we expanded our eco-friendly office, we never lost sight of our commitment to being an eco-friendly company. Instead of building a new building, we expanded the existing building next door, thereby reducing our carbon footprint. Looking at our current office, the room uses natural light with large windows and multiple skylights for more energy efficiency. Our floors are covered with carpet tiles made from 60% recycled materials and our office walls are redecorated with non-toxic paint using low-VOC chemicals. We use energy efficient appliances like refrigerators, dishwashers, microwaves and eight LED TVs. Other solutions include LED lamps that run on environmentally friendly timers and motion sensors, as well as sortable waste disposal, including a section for compostable materials.

6. Sustainable shipping materials and sugar-leaf paper

When it comes to our shipping materials and even the paper we use in our office, we turn to natural plant sources first. When shipping our products, we use a combination of biodegradable popcorn and unbleached kraft paper. Our packaging popcorn is made from biodegradable potato or corn starch, which dissolves in water as a non-toxic and harmless waste. In the office we use sheets of paper in the printers. These edible leaves are made from 100% natural sugarcane fiber residues that help preserve forests and reduce greenhouse gases.

As a company, we take daily inspiration from the creative ways others are proactive in making our planet a happier, healthier place. We are also very proud that our business partners, loyal spa partners and Eminence Organics fans are doing their part in the green movement.

How do you keep our planet green, healthy and happy? Let us know in the comments below.

23 Jan
Blog

Ways to Locate Vape Shops

A relaxed atmosphere is legally the basic requirement for the presence of tobacco and vape products. There is such an atmosphere in Miami Beach, where customers of all kinds show up. For them, the local smokers are always stocked with the latest items on the market at reasonable prices. To know if the product you want is available or not, the best thing to do is to browse the smoke shop websites here.

It is possible to purchase single use vape devices if you can find a tobacco shop near me. Such items are always available with good discounts, especially when bought online. You also have the option to choose from a variety of flavors. The design of the device is ergonomic and easy to hold. The punch in the throat is smooth and less than with traditional cigarettes.

Products commonly bought in smoking stores in Miami Beach
No person living or visiting this side of Florida would find it too difficult to find a suitable smoke shop. The products commonly purchased in these stores include:

  • Roll papers
  • Lighters with the latest designs
  • Hookahs
  • Evaporator
  • wraps
  • Cigars
  • Bong pipes
  • Latest flavors

These days people follow either of the following two methods to find vape stores:

  1. Online search – You can find the reputed smoke shops online. Their website shows the latest inventory of products, and customers can either pay online and have the product delivered to their home, or they can collect it from their store.
  2. Referral – This is done by referring to another person who can be a direct or indirect contact. Positive word of mouth automatically brings more people to each place.

Choose products from famous brands

Familiarity plays an important role in choosing a product, and the same principle applies to tobacco products. Of course, a friendly customer service, whether online or offline, always makes the purchase easier. Since the branded products are available separately in the store, it does not take long to recognize them. With most brands in one place, customers can buy all the vape products they want from a single store.

John Hopkins' medicine has concluded that vaping is less harmful than smoking, although neither is good for the body in the long run. Fewer chemicals are breathed into the body through vape when comparing vaping to cigarette smoking. However, an excess of anything is bad, and similarly, too much vaping can lock a person back into conventional smoking.

Buy updated stocks

Vaping Vs Smoking

A person who visits a well-known smoking shop, whether offline or online, is guaranteed to receive the latest products. However, if a particular product is hugely popular, chances are it will sell out in no time. Buying these products a few times will give you an idea of ​​how often they fly off the shelves. Regular customers will receive updates to their email addresses regarding new inventory levels. Customers here always expect quick customer service and proper packaging, and the reputable stores ensure that.

This is how you decide which smoking shop to choose

1] Product Quality – It is the responsibility of all offline and online store owners to ensure that the best quality tobacco products are available at all times. There must be options that suit the individual's lifestyle. Each of the products should be made of high quality material.

2] Sales Experience – Years of sales experience are of great importance in helping a company reach their customers and provide the best service every time. Website design plays the same role as a shop owner in the online world these days. The experience helps store owners understand the needs of customers visiting online. Also remember that the necessary hygiene standards are respected at all times.

Every person who visits a Miami Beach smoke store online and offline is important to the selling business, whether that person is a connoisseur or a first-time buyer. Customer service must be of a high standard at all times.

Feel relaxed in the atmosphere of the store

A customer who decides to visit the store can buy their vape products in a wonderful atmosphere. These are places to discuss with close friends and choose the most suitable. At such a time you don't want an over-enthusiastic sales manager to disrupt the decision-making process and derail it. Such leaders should only provide advice when directed to do so.
Teams at popular Miami Beach smoke shops keep track of market trends and get the latest smoking accessories as soon as possible.

21 Jan
Blog

Six Ways to Treat Psoriasis

Psoriasis is a non-contagious and inflammatory disease that affects the skin and causes skin cells to grow excessively and rapidly. It can lead to the development of thick and scaly plaques. Ayurvedic medicine includes ingredients that other medical disciplines have also used to treat psoriasis, such as turmeric and aloe vera. If you have a serious illness, you must go to a psoriasis clinic in Melbourne. While Ayurveda can treat psoriasis, researchers have not conducted large-scale clinical trials and systematic reviews to evaluate its effectiveness.

Psoriasis occurs in all age groups, but at variable rates. It often occurs between the ages of 15 and 35 but can develop at any age. Itching is a common complaint among people with psoriasis. Most of the time, people itch when psoriasis affects their palms, scalp of hands, or soles of feet. In general, psoriatic scales are whitish-silver in color and develop in thick, red spots. Sometimes these spots crack and bleed.

A person with psoriasis could use Ayurvedic preparations on the affected area. Turmeric is the most common topical preparation in Ayurvedic medicine. It usually occurs in cooking. However, you can mix it into a paste and apply it to the skin. In this post, we examine the benefits of Ayurveda for people with psoriasis.

Panchakarma Therapy:

It is one of the primary Ayurvedic treatments used to treat psoriasis. Panchakarma treatments include diet changes and herbal remedies. These are supposed to cleanse the body. Experts often recommend a vegetarian diet. Panchakarma treatments include consuming medicinal ghee, a form of clarified butter, and dripping medicinal buttermilk onto a person's head and covering the entire body with a paste made from medicinal sludge.

The success of your treatment will depend on the severity of your psoriasis and your commitment to treatment. For a better result, you can visit a psoriasis clinic in Melbourne.

Diet change:

Ayurvedic practices revolve around a vegetarian diet. Also, avoid foods that contain high-carbohydrate ingredients and products that contain large amounts of sugar. You should also avoid foods that are "extreme" such as: B. too salty, too sour or too sour tastes. Ayurveda practitioners recommend that you “listen” to your body. For example, by responding to the need to urinate, you are clearing your body of toxins.

People who took specific diets like vegans, paleo or high protein, and low carbohydrate diets saw an improvement in symptoms. This supports Ayurvedic eating habits as potentially healthy for people with psoriasis.

Turmeric and Andira Araroba:

Turmeric is a bright yellow-orange spice that is used in Ayurvedic treatment to treat psoriasis. Many studies show that turmeric has antioxidant properties, which means it protects cells and reduces inflammation. You can eat turmeric in foods or take it as a supplement.

Andira Araroba is a botanical powder made from the Andira Araroba tree. Ayurvedic experts mix the powder with vinegar or lemon juice to form a paste that they apply to psoriasis patches.

Olive oil and milk thistle:

You can apply this directly to psoriasis patches or put this in a bath to relieve dryness and irritation. Ayurvedic experts believe that milk thistle herb relieves psoriasis symptoms as it helps the liver and immune system function well.

Cayenne pepper:

It contains a compound called capsaicin, which is used in Ayurvedic medicine. When applied to your skin in a cream, capsaicin block nerve endings make the pain worse. It also relieves the inflammation, redness, and flaking caused by psoriasis.

Regular baths:

Regular baths help keep areas of psoriasis soft and clean. Additionally, baths can be calming, which can provide additional benefits in reducing the occurrence of psoriasis flares. Applying natural soothing oils like olive oils can help soften the skin and relieve the itching and discomfort associated with psoriasis.

Types of psoriasis:

  • Plaque psoriasis: This occurs on red and inflamed areas that cover the area of ​​skin. These spots are covered in whitish-silver plaque scales that are found on the elbows, knees, and scalp.
  • Guttate psoriasis: This is common in children and causes small pink spots on the torso, arms, and legs.
  • Pustular psoriasis: This is very common in adults and causes white, wide areas in red, pus-filled blisters and inflamed skin. It is restricted to smaller areas of skin such as the hands or feet.
  • Inverse psoriasis: This occurs in the light areas of shiny, red, inflamed skin. These spots grow under the breasts or armpits around folds of skin on the genitals.
  • Erythrodermic psoriasis: This type of psoriasis can be life threatening, which is why people should see a doctor right away.

The symptoms of psoriasis differ from each other, depending on the type of psoriasis. Treatment for psoriasis will vary based on the severity of the condition, the type of psoriasis, the size and intensity of the psoriasis patches, and how they respond to the drugs and treatments.

20 Oct
Blog

5 Ways to Workout With Your Partner

Numbers are strong. Never is this truer than when it comes to committing to exercise.

This is why people hire personal trainers or sign up for a boot camp with a friend: Accountability. And which more comfortable responsible partner is your intimate partner? If you live with the person, even better.

What if we have different fitness levels? How does this work?

Rest assured, it can still work even if one person is much fitter, stronger, or faster than the other.

Here are 5 ways to train with your partner, even if you choose to.

1. Choose your own adventure burpees

Burpee intervals, where you each work for a specific amount of time, usually work well for people moving at different speeds, as you both end up doing a fair amount of work for your level, as opposed to one person who has worked with whooping cough is another person's butt.

Try this::

  1. One person works for 30 seconds and does as many burpees as possible while the other person is resting. Then reverse roles.
  2. Repeat for 8 to 10 rounds every time. Can you hold the same number of burpees in your last interval as in your first?

Make sure that your chest is touching the floor at the bottom of the burpe and that you fully extend your hips and end up jumping with your hands over you.

2. High Five Partner Planks

You've likely done a plank and maybe a pat on the back, where you raise one arm and your hand touch the opposite shoulder as you stabilize yourself through the core and keep your hips from shifting.

This is the same concept, just instead of tapping on the shoulder, raise your hand and raise your partner's hand.

Perform::

  1. Stand facing each other and take the plank position.
  2. At the same time, raise your right hands and gently raise five. Then left. Back and forth.
  3. Focus on ensuring that your hips do not shift and that your glutes and abs are as tight as possible for the duration of this exercise.

After you've completed selecting your own adventure burpees, finish with 3 rounds of 20 high five partner boards with a one minute break between sets.

3. From War

One two three four – I'm declaring a war.

On a day when you are feeling competitive, your best efforts should be to assert yourself against each other. Who can hold a hollow handle longer?

Make sure your shoulder blades are off the floor, your lower back is taped to the floor, your hands are straight above your head, and your heels are four to six inches off the floor.

Hollow rock

Then finish with 100 hollow stones as a team. Split them up as needed and complete 100 together.

4. Interval isometric fun

Similar to burpee training, you should weigh the movements of::

Wall hold

  1. Hold the wall for 30 seconds
  2. 30 seconds dead bug hold

Dead Bug Hold

Or better yet, make it a dead bully where your partner pushes your arms and legs around a little to force you to resist their thrusts and tone your core with everything you have. This is also a great core activation exercise.

5th race 10 to 1

I really like 10-1 workouts because every lap gets easier. You can do this with all types of movements, but basically choose two movements and do 10 reps each, then 9 reps each, then 8, 7, 6 to 1.

If you are at a similar fitness level, pick one movement at a time that you are good at and then race against each other. Or if one person is a lot fit, have them do 10-1 while the other does 9-1, much like a handicap in golf.

Try squats and sit-ups or burpees and lunges or push-ups and hollow stones. The sky is the limit.

Why?

Because as the saying goes: "If you train together, you stay together."

19 Oct
Blog

5 Ways to Workout With Your Partner

Numbers are strong. Never is this truer than when it comes to committing to exercise.

This is why people hire personal trainers or sign up for a boot camp with a friend: Accountability. And which more comfortable responsible partner is your intimate partner? If you live with the person, even better.

What if we have different fitness levels? How does this work?

Rest assured, it can still work even if one person is much fitter, stronger, or faster than the other.

Here are 5 ways to train with your partner, even if you choose to.

1. Choose your own adventure burpees

Burpee intervals, where you each work for a specific amount of time, usually work well for people moving at different speeds, as you both end up doing a fair amount of work for your level, as opposed to one person who has worked with whooping cough is another person's butt.

Try this::

  1. One person works for 30 seconds and does as many burpees as possible while the other person is resting. Then reverse roles.
  2. Repeat for 8 to 10 rounds every time. Can you hold the same number of burpees in your last interval as in your first?

Make sure that your chest is touching the floor at the bottom of the burpe and that you fully extend your hips and end up jumping with your hands over you.

2. High Five Partner Planks

You've likely done a plank and maybe a pat on the back, where you raise one arm and your hand touch the opposite shoulder as you stabilize yourself through the core and keep your hips from shifting.

This is the same concept, just instead of tapping on the shoulder, raise your hand and raise your partner's hand.

Perform::

  1. Stand facing each other and take the plank position.
  2. At the same time, raise your right hands and gently raise five. Then left. Back and forth.
  3. Focus on ensuring that your hips do not shift and that your glutes and abs are as tight as possible for the duration of this exercise.

After you've completed selecting your own adventure burpees, finish with 3 rounds of 20 high five partner boards with a one minute break between sets.

3. From War

One two three four – I'm declaring a war.

On a day when you are feeling competitive, your best efforts should be to assert yourself against each other. Who can hold a hollow handle longer?

Make sure your shoulder blades are off the floor, your lower back is taped to the floor, your hands are straight above your head, and your heels are four to six inches off the floor.

Hollow rock

Then finish with 100 hollow stones as a team. Split them up as needed and complete 100 together.

4. Interval isometric fun

Similar to burpee training, you should weigh the movements of::

Wall hold

  1. Hold the wall for 30 seconds
  2. 30 seconds dead bug hold

Dead Bug Hold

Or better yet, make it a dead bully where your partner pushes your arms and legs around a little to force you to resist their thrusts and tone your core with everything you have. This is also a great core activation exercise.

5th race 10 to 1

I really like 10-1 workouts because every lap gets easier. You can do this with all types of movements, but basically choose two movements and do 10 reps each, then 9 reps each, then 8, 7, 6 to 1.

If you are at a similar fitness level, pick one movement at a time that you are good at and then race against each other. Or if one person is a lot fit, have them do 10-1 while the other does 9-1, much like a handicap in golf.

Try squats and sit-ups or burpees and lunges or push-ups and hollow stones. The sky is the limit.

Why?

Because as the saying goes: "If you train together, you stay together."

08 Oct
Blog

7 Ways Exercising Improves Our Health

The benefits of training are practically unlimited. This can boost your immune system, help you maintain a healthy weight, and improve your overall health. Here is a list of seven ways exercise can help our bodies.

7 ways exercise can improve our health

Improves blood circulation and cardiovascular health

A trained nurse who has taken ACLS courses can understand the importance of exercise and cardiovascular health that go hand in hand. Exercise helps lower blood pressure, which reduces the stress on your heart and arteries. Regular exercise also improves blood circulation and lowers cholesterol levels by up to 10%. It also helps lower your risk of heart disease and stroke by 20%.

Improves your overall mental health

A healthy mind and body often go hand in hand, which is why it is important to exercise regularly. Studies have shown that exercise has been shown to improve your mood, which also relieves feelings of depression and anxiety. When you exercise, your brain releases hormones like serotonin that can increase feelings of happiness and improve your mood. Exercise has been shown to increase energy levels. Studies have shown that regular exercise has the ability to reduce fatigue, which also significantly increases energy levels.

Although exercise is not a magic wand, moderate exercise helps contain cortisol, a hormone that causes stress. Moderate exercise releases endorphins, which calm the brain and provide a sense of relaxation. Exercise can not only make you feel good, it can also motivate you and improve your self-confidence so that you feel like you can take on the world. Studies have also shown that exercising dramatically improves cognitive functions, which improves your memory and thinking skills. Exercise affects areas of the brain like the hippocampus, which controls memory and learning and increases its size. Exercise can also help improve the quality of sleep. Studies have shown that 100 minutes of exercise a week can improve a person's sleep quality by 60%.

Promotes weight loss

Apart from dieting, exercise is one of the most effective ways to lose weight. This is the best way to burn calories and lose those extra pounds. Studies have shown that inactivity is the number one cause of obesity. Every movement we make burns calories, even breathing burns calories. While a healthy diet has been shown to lower your metabolism, exercising regularly will help increase your metabolism, which will help you lose weight. Diet and exercise together help to maximize weight loss and improve muscle mass. There are literally hundreds of different exercises to help you lose weight including running, cycling, weight training, and yoga. Exercising and staying fit doesn't mean you have to run a 20 mile marathon. There are also many simple weight loss exercises, including walking, swimming, and dancing.

Strengthens your bones and muscles

Studies have shown that exercising also strengthens your muscles and bones. Physical activity stimulates muscle growth, which releases hormones that help your muscles absorb amino acids. Amino acids strengthen your muscles and bones, which slows down their breakdown. While there are many protein powders and supplements available that support muscle growth, weight training and exercise are the most effective. Exercise also plays a huge role in strengthening your bones, which is vital for seniors as they tend to lose bone density as they age.

Strengthens your immune system

Exercise can improve your overall health and strengthen your immune system. It also helps reduce your risk of diabetes by improving insulin sensitivity. Regular exercise also reduces the risk of developing colon and uterine cancer by regulating hormone levels. Exercise also speeds up digestion, which can improve bowel health and reduce other chronic diseases.

Healthier skin

Regular exercise also has the ability to improve skin quality. Poor skin often contributes to oxidative stress, which occurs when your body's antioxidant defense system is damaged. This damage causes free radicals to destroy your body's cells. Exercise increases the antioxidants in your body and stimulates blood circulation, which can improve your skin and slow down aging.

Helps reduce pain and inflammation

Studies have shown that regular exercise can help relieve long-term pain and dramatically reduce inflammation. Many people with chronic pain may alternatively turn to exercise rather than taking pain medication, which can improve muscle tone and strengthen your bones.

02 Oct
Blog

7 Ways To Reduce Muscle Pain After A Workout

If you have sore muscles a day or two after a hard workout, don't panic, it's perfectly normal. It's even more likely if you're not that fit or a beginner.

If you have severe muscle pain, you may worry that you have injured yourself. Some people even consider giving up all forms of exercise because they are too afraid to keep going. However, sore muscles shouldn't be a source of discouragement. In fact, it should be taken as a good sign.

It is common to experience sore muscles between 24 and 72 hours after an intense workout, especially when increasing the length and intensity of your workout or when trying a new physical activity. It's just the way your body is telling you that your muscles need some time to recover. This condition is known as delayed muscle soreness (DOMs).

When you engage in hard physical activity, your muscles become stressed and sometimes you put strain on the tissues of your muscles beyond what they are used to. When this happens, it causes microscopic tears in your muscle fibers. These tears, along with the associated inflammation, make you feel pain in your muscles.

Over time, your muscles will heal and get stronger and perform better in the future. In the meantime, however, you should read the following tips to help you relieve muscle pain after intense physical activity:

1. Always eat after an intense workout

Eating healthy meals within half an hour of your workout can relieve sore muscles by providing your muscles with the nutrients they need to heal and get stronger. It's important to get enough protein and carbohydrates after every session or a full body workout. You should be consuming about 40 grams of protein and carbohydrates within 30 minutes of your workout.

The protein supplies your muscles with amino acids that speed up the recovery process. The carbohydrates, on the other hand, replenish the energy that you lost during exercise.

While it is important to eat protein after your workout, you shouldn't limit your protein intake to just minutes after your workout. You should make a habit of preventing your muscles from experiencing prolonged pain from strenuous exercise.

It is important that you prioritize your meals to relieve muscle pain. Eating anti-inflammatory foods will do you a lot of good. This can be watermelon, cherry juice, ginger, and pineapple.

2. Do light exercises

If you have pain in your muscles after a workout, you probably want to avoid all forms of exercise entirely due to the pain you feel every time. However, lying on the sofa all day is not a good idea as it will do you more harm than good. One of the tricks for getting muscle soreness relief is to engage in light physical activities like walking, swimming, or yoga.

While it is important to keep your muscles active, you should also avoid strenuous exercise to avoid damaging your muscles. The key is to keep doing light exercise to get blood flowing to your muscles so they can get the oxygen and nutrients they need to speed up the repair process.

3. Stay hydrated

It may seem obvious, but if you want to relieve the pain in your muscles, you need to drink enough water after your workout. Drinking more water before, during, and after your session will help you cope with sore muscles. Water flushes waste products out of the body, relieves inflammation, and delivers nutrients to your muscles so they can heal faster.

It can be difficult to tell whether or not you are hydrated, especially when you are not thirsty. That is why it is good to drink water regularly. You shouldn't wait until you're thirsty before hydrating, as thirst is a sign of dehydration. To maintain proper hydration, the color of your urine can be used to determine whether or not you are hydrated. Dark yellow urine is a sign of dehydration, but you know your body has enough water if the color of your urine is simply yellow.

4. It also helps to stretch some light

Another way to reduce tension in your muscles is to stretch after your workout. By stretching, you can increase your range of motion and reduce tension in your muscles. You should stretch for around 10 to 15 minutes after your workout. However, be careful not to overload your muscles while stretching as this can cause further damage.

The key is to focus on easy stretches that will ease the tension in your muscles, but not overdo them. You can try stretching from a static position.

5. Use ice or heat therapy

If you notice inflammation in your muscle area after exercising, it is a sign of muscle strain. Apply an ice pack wrapped in a towel to the affected area to relieve the pain. Place the ice pack on the affected area for about 15 minutes. This will reduce the pain and make you feel better. Repeat the process at regular intervals.

You can try heat therapy if your muscles are still sore 48 hours after your workout but you don't notice any inflammation. Gently apply a warm heat pack in place, but be careful with the temperature to avoid burns.

6. Take time to rest and relax

After an intense workout, your muscles need some time to recover – that's why your muscles are sore in the first place. A day off after a workout is one of the ways to treat sore muscles. You can rest the day after an intense workout and do only mild exercises at home. You can then continue with your normal training plan the next day.

If you continue to do hard physical exercises even if you have soreness in your muscles, you may experience long-lasting pain because it does not have enough time to heal.

7. Get a massage

A gentle massage can also help relieve tension in your muscles, increase blood flow, and improve your mood. If you have muscle pain after a workout, your best bet is to try a light pressure massage. This will reduce the pain and make you feel better. You can also try a tender spot massage, which puts pressure directly on the affected area to relax the sore muscles.

Conclusion

It is normal to have muscle pain after a workout, especially if you increase the length and intensity of your workout or if you try something new. However, this shouldn't be an obstacle to achieving your fitness goals. By following the simple tips above, you can reduce muscle soreness and achieve your training goals.

28 Aug
Blog

The Two Ways to Fix Your Mobility

I get it. It hurts when you move so try to limit the amount you move so you don't suffer as much. It's a natural response. And your brain counts on it. Let's talk about why your mind is betting on you to do this, and what the sneaky bastard is doing.

The first thing you can do to improve your mobility is to use pain as a warning.

1. Increase your freedom of movement

I will start with that. Your brain loves you We really love you and don't want you to get hurt. But much like a toddler and a puddle of mud, they cannot trust you to make the right decisions.

To keep you safe and alive, the main role of the brain is protection and survival. To do that it has to be a little annoying at times and make some tough decisions. You might want to run, lift, swim, or whatever you want to do, but the brain needs to step in, be a mama-bear and stop you.

Remember, your brain's priorities do not match your priorities. With that in mind, let's talk about mobility. Subject to mechanical restrictions, It is your brain that stops your mobility gains. It's true.

Let me tell you why There are generally two reasons why your brain restricts your mobility:

  1. Strength in a position or reach
  2. Lack of use

Think about it. If you're weak in one range or position, why the hell would your brain let you go there if you can't get yourself back? If your mind thinks for even a second that you are unsafe at a certain distance or position and there is a risk of getting hurt, it will stop you. Guess how it's going to stop you? That's right by hurting yourself.

Pain is a warning. Pain is the best tool your body can use to pay attention to what your brain is telling you. and it uses it to draw attention to boo-boos and keep you from doing something that is going to hurt you.

How do we get healthy in our range of motion so that the brain lets us go there? Well the answer is bit by bit. You have to earn your mind's trust and that will happen as you build strength. Remove this exercise from the mobility reset program.

The L-Sit to Tabletop is the perfect confidence-building exercise between you and the big, squishy thing above.

Not only does the movement help you build range by asking the brain to do the job of achieving a great position on the flat end, it also gives you the power to:

And coordination creates comfort that creates trust. Do you understand what I mean?

Try it here:

2. Strength and stability are critical to mobility

That brings me to the second thing. Use the areas you currently have.

One of the truest things I've ever learned about the brain-body connection is if you don't use it, you lose it. Your brain doesn't want to devote time or space, and that means neurons doing crap that it doesn't use.

It doesn't matter if you were an Olympic gymnast. If you don't switch to the areas you have often, you will lose them. To make this more understandable:

  • If you sit at a desk all day, lie down and never move your spine in any other direction, what do you think will happen? You will end up in a hunched posture, an inability to straighten or rotate your back, and pain.
  • This is how the brain sees it. We haven't arched or twisted our spine in weeks. So do I still have to dedicate space on the brain map to this ability? Damn no, not me. I'm going to use these neurons for something else.

If this sounds like you, try this spine wave exercise from the Mobility Reset program. See if you can move your spine the way you should be.

So what I'm saying is this. To be mobile, or to build mobility, you need to develop the strength and stability in the areas that the brain needs to get there.

And you have to couple that with the frequent use of these areas, otherwise your brain will rob you of the ability to use them. It comes down to using a joint like a joint and using it often.

Both exercises are from our mobility reset program.

28 Aug
Blog

The Two Ways to Fix Your Mobility

I get it. It hurts when you move so try to limit the amount you move so you don't suffer as much. It's a natural response. And your brain counts on it. Let's talk about why your mind is betting on you to do this, and what the sneaky bastard is doing.

The first thing you can do to improve your mobility is to use pain as a warning.

1. Increase your freedom of movement

I will start with that. Your brain loves you We really love you and don't want you to get hurt. But much like a toddler and a puddle of mud, they cannot trust you to make the right decisions.

To keep you safe and alive, the main role of the brain is protection and survival. To do that it has to be a little annoying at times and make some tough decisions. You might want to run, lift, swim, or whatever you want to do, but the brain needs to step in, be a mama-bear and stop you.

Remember, your brain's priorities do not match your priorities. With that in mind, let's talk about mobility. Subject to mechanical restrictions, It is your brain that stops your mobility gains. It's true.

Let me tell you why There are generally two reasons why your brain restricts your mobility:

  1. Strength in a position or reach
  2. Lack of use

Think about it. If you're weak in one range or position, why the hell would your brain let you go there if you can't get yourself back? If your mind thinks for even a second that you are unsafe at a certain distance or position and there is a risk of getting hurt, it will stop you. Guess how it's going to stop you? That's right by hurting yourself.

Pain is a warning. Pain is the best tool your body can use to pay attention to what your brain is telling you. and it uses it to draw attention to boo-boos and keep you from doing something that is going to hurt you.

How do we get healthy in our range of motion so that the brain lets us go there? Well the answer is bit by bit. You have to earn your mind's trust and that will happen as you build strength. Remove this exercise from the mobility reset program.

The L-Sit to Tabletop is the perfect confidence-building exercise between you and the big, squishy thing above.

Not only does the movement help you build range by asking the brain to do the job of achieving a great position on the flat end, it also gives you the power to:

And coordination creates comfort that creates trust. Do you understand what I mean?

Try it here:

2. Strength and stability are critical to mobility

That brings me to the second thing. Use the areas you currently have.

One of the truest things I've ever learned about the brain-body connection is if you don't use it, you lose it. Your brain doesn't want to devote time or space, and that means neurons doing crap that it doesn't use.

It doesn't matter if you were an Olympic gymnast. If you don't switch to the areas you have often, you will lose them. To make this more understandable:

  • If you sit at a desk all day, lie down and never move your spine in any other direction, what do you think will happen? You will end up in a hunched posture, an inability to straighten or rotate your back, and pain.
  • This is how the brain sees it. We haven't arched or twisted our spine in weeks. So do I still have to dedicate space on the brain map to this ability? Damn no, not me. I'm going to use these neurons for something else.

If this sounds like you, try this spine wave exercise from the Mobility Reset program. See if you can move your spine the way you should be.

So what I'm saying is this. To be mobile, or to build mobility, you need to develop the strength and stability in the areas that the brain needs to get there.

And you have to couple that with the frequent use of these areas, otherwise your brain will rob you of the ability to use them. It comes down to using a joint like a joint and using it often.

Both exercises are from our mobility reset program.

123