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Tips to Ease Muscle and Back Pain Without Any Drugs

Muscular and back pain are common ailments that affect people of all ages and lifestyles. While medication can provide relief, it's not always the best solution. Fortunately, there are several effective ways to deal with pain without relying on medication. In this blog post, we will explore six detailed ways to deal with muscular and back pain without taking medication.

Stretching and Exercise

One of the most effective ways to deal with muscular and back pain is through stretching and exercise. When we experience pain, our first instinct is often to rest and avoid movement. However, in many cases, movement can actually help alleviate pain by improving blood flow and promoting the release of endorphins - natural pain-relieving chemicals in the body.

Stretching and exercise can help reduce muscle tension and increase flexibility, which can alleviate pain in the back and other muscles. Yoga, for example, is an excellent practice that combines stretching and gentle movement to alleviate pain and improve overall health. Additionally, targeted exercises that strengthen specific muscles can help prevent future pain.

Heat and Cold Therapy

Heat and cold therapy are simple yet effective methods for dealing with muscular and back pain. Heat therapy, such as using a hot water bottle or taking a warm bath, can help increase blood flow and relax muscles, reducing pain and stiffness. Cold therapy, such as using an ice pack or cold compress, can help reduce inflammation and numb pain.

When using heat or cold therapy, it's important to be cautious and avoid applying heat or cold directly to the skin. Always wrap a hot water bottle or ice pack in a towel or cloth before applying it to the affected area.

Use a TENS Unit

Transcutaneous electrical nerve stimulation (TENS) is a therapy that uses low-voltage electrical currents to help alleviate pain. TENS units like the ones from AUVON are often used to treat muscular pain and can be an effective alternative to medication. When applied to the affected area, the electrical impulses from the TENS unit stimulate the nerves and help reduce pain signals to the brain. 

TENS therapy can also help increase blood flow and promote the release of endorphins - natural pain-relieving chemicals in the body. Additionally, TENS units are easy to use and can be used at home, making them a convenient option for people with chronic pain. Overall, the benefits of using a TENS unit for muscle pain include pain relief, improved blood flow, and a non-invasive, drug-free treatment option. It is super convenient for while you travel or are at work. Find out more at the AUVON store on Amazon. 

Massage

Massage is a great way to reduce pain and promote relaxation. Massaging the affected area can help increase blood flow, loosen tight muscles, and reduce pain and stiffness. Additionally, massage can help reduce stress and promote overall wellness.

There are several types of massage that can be effective for muscular and back pain, including Swedish massage, deep tissue massage, and trigger point massage. It's important to find a qualified massage therapist who understands your specific condition and can tailor the massage to meet your needs.

Mind-Body Techniques

Mind-body techniques, such as meditation and deep breathing, can be effective ways to reduce pain and promote relaxation. These techniques can help reduce stress, which can exacerbate pain, and promote a sense of calm and wellbeing.

Meditation involves focusing your attention on your breath or a specific object, helping to quiet the mind and reduce stress. Deep breathing, also known as diaphragmatic breathing, involves breathing deeply and slowly, which can help reduce tension and promote relaxation. 

Posture and Ergonomics

Poor posture and ergonomics can contribute to muscular and back pain, so it's important to pay attention to your posture and make changes if necessary. Sitting or standing for long periods can put strain on the back and other muscles, so it's important to take regular breaks and stretch throughout the day.

Additionally, it's important to ensure that your work environment is ergonomically designed to support good posture and reduce strain. This may involve adjusting your chair or desk height, using a standing desk, or using a footrest to support your feet.

In conclusion, there are several effective ways to deal with muscular and back pain without relying on medication. Stretching and exercise, heat and cold therapy, massage, mind-body techniques, and posture and ergonomics can all help reduce pain and promote overall wellness. If you're experiencing pain, it's important to talk to your healthcare provider to determine the best course of treatment for your specific needs.

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5 Ways To Stay Motivated and Focused During Your Workout

Workouts can improve your health, provide entertainment and boost your mood. However, repetition is common in most exercise routines, so it can be difficult to stay focused. Additionally, life's distractions can slow down your pace and eventually discourage you. Follow these tips to maintain or increase your motivation. 

1. Establish a Plan

As with several activities, a solid workout plan ensures you have a structure to follow and complete. For instance, if you plan on doing a full gym routine, note the machines you will use, the target body parts, the weights and the rest periods. Even if you are doing something as simple as running some laps, you might have to plan elements such as the duration, the lap quantity or your own speed. If you are having difficulty crafting a plan, work with a personal trainer.

2. Bring an Inspiring Playlist

Music can be a great source of concentration and motivation. Energetic music can lift your spirits and inspire you to go through exercise with minimal delays. Create a specialized playlist before your start, since changing music during the workout can do the opposite and distract you. Try to select something with a beat and inspiring lyrics, from hardcore rap and heavy metal to something more upbeat such as the music of Dan Avidan. Complement the earbuds with a hat to also keep your sight focused. 

3. Exercise With a Partner

One fun way you can keep yourself accountable is by completing your routine with a partner. Self-discipline can be difficult, so having someone physically there can help you stay on task. Socializing with a friend, relative or significant other can also motivate you by itself. The only way this technique can work is if you bring in someone trustworthy who is just as passionate about fitness or even more so. If your partner does not take the task seriously, you could be influenced into abandoning the project. 

4. Eat Before and After the Routine

Hunger and thirst could be factors that can drain your energy during your routine. Fuel yourself by eating food rich in carbohydrates before you exercise. Try to have a light meal or a snack between one to three hours before, as eating too much or working out too soon can leave you feeling sluggish. Ideal options include low-fat milk, whole-grain cereal and fruits. Try to eat something with carbohydrates and protein after exercise as well to help your muscles recover and reward yourself for your hard work.

5. Change Your Plan

Though a structure can help you focus during the workout, it also runs the risk of growing monotonous and discouraging. Avoid this feeling by switching up your plan after the first few days. Target different body parts so your body does not get used to the gym sessions. Change the location of a run or go in a different direction. Even minor changes encourage your mind to pay attention and acclimate to new situations.

The physical and mental exhaustion that results from exercise can make it difficult to maintain the effort and enjoy the positives. Use different techniques and resources to raise your stamina and motivation.

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5 Tips For Exercising While Pregnant

Undoubtedly, routine exercise performed during pregnancy may lessen the chances of weight gain, make childbirth more manageable, and enhance the baby and mother's overall health. Working out may do good for a woman's physical and mental well-being and provide the baby an excellent start as well.  
In addition to this, women may experience various changes in their bodies. Hence, it's vital to be extra careful when exercising. To know more about the topic, this article will cover helpful tips for exercising while pregnant. 

What are the Advantages of Exercising While Pregnant?

Before discussing exercising tips, it’s best to know the benefits of exercising while pregnant. Medical experts explain that physical activities or exercise may result in a lower occurrence of the following cases during pregnancy:
  • Poor birth weight
  • Caesarean birth
  • Constipation
  • Preterm childbirth
  • Gestational diabetes
  • Hypertensive conditions like preeclampsia
  • Unnecessary weight gain
Also, exercise is an ideal means to: 
  • Lessen back pain
  • Minimize distress
  • Retain physical fitness
  • Handle signs of anxiety and depression
  • Help drop off the extra weight gained during pregnancy
Furthermore, physicians suggest some exercises may be good to execute for every trimester of the pregnancy to sustain the body throughout its changes. Having said that, here are exercise tips you may consider while pregnant.

1, Remember to Warm-Up & Cool Down

To ensure your blood circulation and heart is ready for exercise, plus lessen the risk of injury, it's optimal you perform warming-up activities. Also, cooling down, like relaxing for a few minutes or taking a walk to complete your exercise set, will help reduce instances of blood trapped in the muscle area.

Please note as well that some ligaments assisting your joints may soften during pregnancy. Hence, be careful when stretching. You may perform stretching; however, avoid exceeding your usual scope of motion. 

2. Refrain from Overheating When Exercising

Are you living in an area with warm weather? If working out outside is impossible because of the heat, consider exercising indoors. Look for gyms near your place so that you can work out comfortably with air conditioning. 

You can likewise opt for prenatal yoga classes or discover here exercise programs you can perform at home. Refrain from using steam rooms, hot tubs, saunas, or any amenities that can elevate your temperature. If you prefer long exercise sessions, it's best to do it in a room with air conditioning.

3. Don’t Forget to Hydrate

As you’ll be sweating during exercise, every half hour of your workout, drink, at least, a full cup of water to avoid dehydration. You can begin drinking water 30 to 45 minutes before you exercise and keep hydrating during and after your activity. 

4. Wear Comfortable Clothes
When exercising, remember to wear your most stretchable and breathable outfit. As much as possible, use a sports bra to support your breasts without any pressure from the garment. If your sneakers are uncomfortable to wear, replace them to avoid injuries. Some also prefer to wear compression leggings during a workout to mitigate conditions such as pain and swelling in some parts of the body.

5. Eat a Snack
Workout activities that last for 45 minutes or longer may result in low blood sugar. Thus, to avoid this condition, remember to eat a light snack before and after your exercise session. 

When Should You Stop Exercising?

In case you experience the following symptoms, immediately stop your workout and see your physician:
  • Intensified shortness of breath
  • Vaginal bleeding
  • Abrupt swelling in body parts such as face, ankles, or hands
  • Exhaustion or weakness
  • Nausea or light-headedness
  • Sudden pain in the pelvic, abdomen, or chest
  • Persistent contractions even after rest
  • Muscle cramps
  • Decrease in baby’s activity
  • Problem with walking
  • Amniotic fluid leak
Which Workouts Should You Avoid While Pregnant?

Finally, the following types of activities or exercises aren’t appropriate for pregnant women:
  • Sports activity that’s above approximately 8,000 feet altitude
  • Contact sports like judo or kickboxing
  • Scuba diving
  • Hot Pilates or hot yoga that may prompt overheating
  • Exercises that involve straining, such as heavy weightlifting
The above activities may induce extra risks like altitude sickness and accidents. Additionally, sports activities that may have higher chances of falling, such as cycling, skiing, and hockey, may not be fitting too.

Takeaway

Women and their babies significantly benefit when they remain physically engaged while pregnant. Adding exercise activities regularly in most of your days will be good for your muscles, core, and cardiovascular system. Not only that, exercise will be rewarding for your mental health.  

For this reason, you must be attentive to what your body is telling you and discontinue exercising if you experience pain or any uneasiness. Consult your healthcare provider if you have issues or questions about how you react to your exercise activity.  

Lastly, don't forget to request clearance from your physician if you haven't done regular exercise for a long time or may have medical conditions that may impact your exercise regimen.  

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Ways to Look Naturally Beautiful

Do you spend hours before the mirror working to enhance your appearance? While cosmetics are a good method of enhancing your physical features, you don't have to depend on them to look beautiful. Looking beautiful naturally is a goal many people have. Some may wonder if it’s even  possible to dump the morning routine and still look gorgeous. The answer is yes! Mentioned below are some tips that will allow you to look naturally beautiful without spending hours in the mirror applying makeup.

Dental Protection
It is significant to brush your teeth and floss twice a day. Clean teeth can make or break your entire look. If you do not like your teeth or some of your teeth are missing, you may need to undergo specific dental treatments. According to dental implant specialist Bryan Shanahan, implants can be the perfect solution for people who have lost teeth.

Sunscreen
Regularly apply sunscreen with SPF 30 or above that blocks both UVA and UVB rays. Since a lifetime of sun exposure can cause wrinkles, age spots, and other skin problems, you need to shield your skin from the sun. Make sure the label has 'non-comedogenic' or 'non-acnegenic', so the sunscreen doesn't clog your pores. Do not skip the sunscreen, even if it's cold or cloudy outside.

Exercise!
Exercise regularly. Running, jogging, and yoga will give your body vital blood circulation, and quicken the cleansing cycle of your body. You will see a glow after working out. If you do not have the time, simply go for a walk in the neighborhood. Apply a toner to help limit oil creation before exercising. Exfoliate afterward and apply a moisturizer.


Moisturize
Moisturizing will keep your skin going. The first age-related changes are because of the skin losing moisture. We can't stop it; however, it is possible to slow the process. Start using products containing hyaluronic acid and other moisturizing components. Additionally, there should be a facial mist in your purse. The mist will keep the skin hydrated and healthy.

Avoid heat
Avoid heat and use a decent heat protectant if you do. Not only can everyday hair straightening and curling look monotonous, but it can cause a lot of harm to your hair. At the point when you do heat your hair, apply a heat protectant spray or serum to your hair. This shields your hair from getting burnt and keeps it from looking dry. If you are having a messy hair day with unmanageable frizz, try braiding. The braids are a lot gentler on your hair and require less effort. Consider no-heat strategies when curling your hair. It may take longer, but it will be better for your hair.

Eat healthy food
For a healthy body and skin, the kind of food you eat is everything. A healthy diet full of fruits, vegetables, proteins, and omega-3 fatty acids is fundamental for looking great. If you want to know how to look beautiful naturally, it is recommended to follow a healthy diet. By deciding to eat healthily you can eat your way to glowing skin.

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Trampoline Exercises for Weight Loss

Wasn’t it great fun to jump on the trampoline as a child? Just because you are all grown up now doesn’t mean you can’t do it anymore. The great news is that trampoline jumping is one of the best exercises out there, particularly if you are trying to lose weight. Add jumping on the trampoline to your list of things to do each day and you are likely to enjoy it so much that you will wear out your trampoline springs in no time. Here are four trampoline exercises you can do for weight loss. 


1. Max Jumps

The goal of max jumps is to jump as high as you possibly can. When you land on your feet, avoid springing up. Instead, allow your feet to sink into the trampoline. Simultaneously lower your body into a squatting position. Doing so will help you jump higher when the trampoline thrusts you upward. To achieve the best results, perform around 10-12 sets. Resting for 15-30 seconds between each set is recommended.

2. Side to Side and Front to Back Hops

To perform this exercise, all you need to do is keep your feet together. Jump to the right and to the left. Jump to the front and to the back. The key is to hold your feet together at all times. Although it sounds easy, it can be a bit challenging to make sure you don’t accidentally jump off of the trampoline. Try hopping as fast as you can for about a minute.

3. Jumping Jacks

If you are ready to engage your upper body, then it is time to do jumping jacks on the trampoline. You already know how to do them, so give it a go! Jumping jacks will help you burn calories and melt away belly fat. For best results, finish about 2-4 sets of 1 minute each.

4. Jump Twist

Similar to jumping jacks, doing jump twists on the trampoline works your upper body and is great for burning calories. Begin by stretching out your arms, making them parallel to the ground. When you jump, twist your hips to the left and to the right. To achieve ideal results, perform around 2-4 sets of 1 minute each.

What could be more fun than jumping on the trampoline every day to lose weight? Dropping those pounds will no longer feel like a chore when you follow these simple exercises.

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Here’s Why Moms Should Be More Spiritual

As a mom, it can be difficult to feel spiritual. There’s nothing relaxing about the school run, packed lunches and changing diapers. Being spiritual can feel impossible when you’ve got a house full of screaming little ones or grumpy teenagers. But it isn’t.

Being spiritual means something different to everyone, but put simply it is the act of thinking about something bigger than yourself. Some spiritual people might do yoga or speak to a psychic (see mediumchat.com for more information). There are many benefits of being spiritual, and it’s especially beneficial to moms in stressful households. Here’s why you should be more spiritual.
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Fitness
Often, busy moms struggle to stay fit. We tend to prioritize our kids’ well-being over our own. However, it’s important to keep up a regular fitness routine. Spirituality can help with this. Being spiritual means being in tune with your body and listening to its needs. Doing yoga, for example, is a great exercise to keep you fit and healthy, while also being relaxing and soothing. Regularly stretching the body and embracing the way it feels can be hugely beneficial. Spirituality is good for the body.

Finding peace
As a mom, peace can be difficult to find. Your kids are constantly asking you where stuff is, making a mess and getting into trouble. But it’s important to take time for yourself and find some peace and quiet. Spirituality forces you to do this. Meditation, for example, can be very soothing and reduces brain chatter. You need to find a quiet place where you feel relaxed. Being spiritual might also mean spending time amongst nature, which can be hugely beneficial. In general, being spiritual means eliminating stress and noise – and this is something that moms should regularly aim for.

Influencing your kids
Kids are hugely influenced by their parents. If you act in a selfish or inappropriate manner your kids will think that this is acceptable. However, by being more spiritual, you’re setting a good example for your kids. Being spiritual means thinking about others and acting selflessly. You might give to charity, support a friend or care about the environment. Don’t you want your kids to do the same? So, be more spiritual to raise caring, kind and considerate children.
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Nutrition 
Spirituality means caring about the environment and what you put into your body. Most spiritual people avoid processed food as they are full of chemicals. By embracing spirituality, you get more nutrition from food and you learn to understand what fuels your body the best. By listening to your body, you realize what it needs as opposed to what it wants, and you eat more healthily. You also stop supporting industries that are damaging to the environment.

Happiness
Moms need to feel happy, just like everyone else. But often we put our family’s needs above our own. Being spiritual can help you to feel more relaxed, healthy and energetic – and this often means you feel happier. So, embrace spirituality and prioritize your own joy.

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Advantages of Using the Best Nitric Oxide Supplement

Nitric oxide is produced naturally by human cells and it is one of the vital molecules for maintaining the appropriate functioning of blood vessels. It is a vasodilator. It eases the inner muscles of the blood vessels thereby widening it. This results in an increase in blood flow and also lowers the blood pressure significantly.   

The popularity of these supplements has shot up in recent years. It is preferred for its unparalleled ability in relaxing blood vessels and thereby increasing the blood flow. Its pills are preferred by athletes and bodybuilders as it can deliver more nutrients and oxygen to the cells. This in turn promises a significant boost in the energy levels in the body.  

These supplements are immensely popular these days. Most of these do not consist of nitric oxide. Instead, these consist of compounds that can help produce nitric oxide in the cells thereby boosting the performance and overall health of the body. 


How do they work? 
The most common nitric oxide supplements available in the market are L-citrulline and L-arginine. These are amino acids and are present in diary and meat products. However, the quantity of amino acids present in these is not sufficient to result in a dramatic improvement in any condition or for the purpose one would be consuming it for. This has increased the demand for such supplements which are available both in the form of power and as a pill.  

As per the scientists, nitric oxide widens the blood vessels in the body. This thereby boosts the flow of blood for improving the performance. Taking these supplements has a wide range of benefits. Find out more on the importance of nitric oxide here.    

Advantages

      1. Decreases muscle soreness 
Athletes and bodybuilders usually experience muscle soreness after a strenuous workout session. The soreness is usually felt during 24-72 hours after an exercise session. Taking these supplements decreases muscle soreness by boosting the production of nitric oxide in the body. This further boosts the blood flow through the active muscles and also increases nutrient delivery for compensating with muscle fatigue experienced.  

      2. Lowers blood pressure
Individuals with high blood pressure cannot synthesize nitric oxide to the max in their bodies. The force of blood pushing against the walls of the arteries results in high blood pressure. 

The issues can result in kidney or disease over time. Having these effective supplements can lower blood pressure significantly. Follow this link to learn more about the heart benefits of nitric oxide supplements - https://www.webmd.com/heart/arginine-heart-benefits-and-side-effects#1   

      3. Enhances performance
Nitric oxide is a critical component involved in many cell processes. It helps in widening the blood vessels which is also referred to as vasodilation. This furthermore increases the delivery of oxygen and nutrients to the muscles after a workout session. This is the reason why they are immensely popular amongst bodybuilders and athletes.  

      4. Help in management of Type 2 Diabetes
Production of nitric oxide is impaired in individuals who are suffering from Type 2 diabetes. This contributes to poor health of blood vessels which in turn can result in high blood pressure and also heart and kidney diseases over time. Supplements that are rich in nitric oxide can prove to be immensely beneficial in preventing the undesirable effects of Type 2 Diabetes. 

Do they actually work? 

Several research studies have been done to study the efficacy of nitric oxide supplements. Its effect of vasodilation has been extensively studied and is immensely beneficial in increasing the blood flow in the blood vessels. This can lead to enhanced blood flow which in turn boosts the performance and recovery after a strenuous workout session.  

These supplements primarily consist of amino acids that trigger the synthesis of nitric oxide within the cells. Taking nitric oxide pills can result in a noticeable difference during recovery or in enhancing performance during strenuous activities. 

Several studies have also established that there is a significant link between nitrate levels in the body and improvements in performance. These supplements can also improve tolerance to anaerobic and aerobic exercise in people who are either moderately trained or aren’t in their best form.   

Side effects 

Any supplement when taken in an appropriate dosage can offer the best benefits to the users. Anything taken in access will not offer the results being sought. Moreover, taking excess nitric oxide supplements can alter the functions of the kidneys if you are already on a diet that is rich in nitric oxide. 

In these cases, there will be a significant reduction in the overall performance as the kidneys are under stress to process the high levels of nitrates in the body. It is best to adhere to the dosage levels prescribed by the manufacturer of the supplement that you are using.   

In summary 

People prefer using nitric oxide supplements for numerous reasons. Many of them don’t even have substantial scientific research to back such claims. For instance, apart from the above-mentioned benefits, these supplements are taken to boost weight loss, for improving lung function, improving recovery after major injury or trauma, and in healing diabetic foot ulcers. 

Several users have reported significant results after using nitric oxide supplements for additional benefits. However, a scientific study is still needed to back such claims. Overall, these supplements are indeed beneficial in boosting performance and in improving the overall health of an individual.   
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5 Simple Ways Busy Moms Can Stay Fit

Any busy mom who has to balance her work and home knows how difficult it can be to stay fit. However, that should stop anyone from staying healthy and achieving the body of their dreams. A lot of fitness professionals say that you have to make a schedule when it comes to staying fit. Where tips like following a set of rules, not eating fast food, and sticking to a healthy schedule are very helpful, a lot of them become a moot point for busy moms. That is where we step in as we have devised the perfect plan for working women so that they can stay in shape.

Rise early and Sweat it out

The most important thing that you need to do as a busy mom is to manage your time efficiently. I understand that waking up early can be very difficult to do, but if you want to get the most out of your day, you have to do it. After you have made a habit of waking up early, you can join a gym or look for reformer Pilates as it will help you stay in shape without sacrificing a lot.

Exercise with the Kids 

Another great way you can motivate yourself to exercise is to bring the kids into the loop. By including your kids in the workout, you are also motivating yourself to do exercise. To make the kids enjoy exercising, you can think of some pretty smart ways like playing games with them that involve physical activity, taking them out for a walk or for bike rides, and asking them to help you with house chores.
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Make the Most Out of Little Things 

As working moms can get quite busy juggling work and taking care of kids, they need to make everything count. Instead of using the lift, you should take the stairs so that you get the needed exercise. If your workplace is nearby, you can use the bike instead of a car as you can burn a lot of calories while going to work and coming back home. When you incorporate these little things in your life, you will see positive results in a matter of weeks.
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Eat Smart

Most of us are so busy each morning that we eat whatever we get out hands onto. Consider packing 3-4 small healthy snacks in the night so that you don’t have to prepare your lunch in the morning. Instead of relying on junk food during working hours, you can eat these healthy snacks so that you are proud of the right choices you make when hunger strikes.

Do Quick Workouts Whenever Your Get the Chance

Lastly, you should have a workout anytime you get a chance. For example, instead of crashing onto the bed when you return from work, you should do a little workout for 5-7 minutes, take a bath, and then enjoy some quality time with your kids so that you feel fresh and proud of yourself.
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Six New Exercise Habits You Can Build While Social Distancing

The coronavirus has forced the world to stay home and practice social-distancing. Many establishments have closed their doors to keep people from going out and being in close contact with others which may spread the virus. Gyms and other fitness centers have also been forced to remain closed until the pandemic is over and the risk of infection is gone. While this may affect your gym routine, it doesn't mean giving up fitness entirely. It just means you need to get creative and start a new exercise habit.

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It’s more important than ever that you exercise regularly as it helps build immunity, which is vital for your physical and mental health at this stressful time. We don’t know how long this pandemic will last and how long we will be advised against social gatherings. Fortunately, there are still ways to work out with others while still observing social distancing. Here are some tips:

1. Stay Connected on Your Walk or Run.

Workout buddies are still possible if you set a specific time to walk and talk on the phone simultaneously. You may be separated physically, but staying connected via your phone and earphones can help ensure you both finish your walk or run.

2. Exercise with a Group.

Leverage video chat tools to exercise with your favorite workout buddies. You can exercise with friends and family via video or even organize an online dance party. Find the music you like and dance for half an hour instead of a regular boring cardio workout on your own.
Photo by Prateek Katyal from Pexels
3. Take an Online Fitness Class.

Many fitness classes are also available online. Some are even live-streamed so that you can follow the instructor at home. The only equipment you may need are weights and workout shoes.

4. Find an Online Personal Trainer.

You can also find a personal trainer who can work with you through video chat to have two-way communication during the training. Your trainer can still correct you and hear your feedback. Make sure you research the web to find a personal trainer you trust and like.

Photo by Andrea Piacquadio from Pexels
5. Do Exercises That Take Up Minimal Space.

If you want to fully observe social distancing by staying at home, find an exercise spot in your house. It may surprise you that it doesn’t take up a lot of space to do exercises like jumping jacks, squats, planks, push-ups, and burpees. You may even run up and down your stairs to get a great cardio workout.

6. Work out in the Pool.

Your pool is perfectly safe to swim in during this pandemic. Experts say that with proper pool maintenance and disinfection, the virus responsible for COVID-19 becomes inactive in your pool. If you’ve mostly used your pool for fun and relaxation, it’s time to recognize your pool is also the perfect place for you to start a new exercise habit. Start by swimming laps or engaging in water aerobics.

Thank you Pool Troopers for this guest post.
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Ideas Online For Making Treadmills Quiet


Finding time to work out with the chaos of today's busy schedules can be a challenge. A majority of people spend their days in sedentary positions making a fitness regimen critical for their health and wellness. Equipment like a treadmill being readily available at home provides convenience and flexibility with exercise times. Unfortunately, if you live in an apartment or with other people, the noise produced by a treadmill can be an annoyance and a disruption to their lifestyle. Don't allow this to hinder you from your routine. Instead, take the necessary steps to silence your treadmill.

Tips To Make Treadmills Quiet

Working out is crucial for overall health and well-being, particularly with most of our time spent sitting at a computer. Going to a gym is not always feasible, so people are bringing exercise equipment such as treadmills into their homes. The problem with a treadmill is the potential for noise pollution, upsetting neighbors, or those living in the house. Fortunately, soundproofing a treadmill can resolve this issue. Read here to find out how to effectively use your treadmill upstairs.

  • Placement of a treadmill mat: The impact from running on the deck produces a majority of the sound aside from the machine's belt and the motor. Among the best techniques to eliminate the pounding of the impact is by way of insulation. Using an insulation consisting of a foam mat with appropriate thickness acts as a cushion. You'll want to research for a budget-friendly brand. These provide longevity for your treadmill, not to mention the protection your legs receive from the harm vibrations risk.
  • Belt lubrication: Regularly lubricating the treadmill belt is an excellent way to keep it soundproof. Not only does the machine make loud noises during your workout when the belt is neglected, but it causes the unit to deteriorate quickly. Maintenance should be done approximately every three months with cleaning between the belt and deck before using the oil. The cleaning eliminates all the loose debris.
  • Obtain isolation pads: The creation of these pads was specific to reducing the sound treadmills make as your feet make contact with the deck and the overall vibrations. The impact can be annoying, particularly when you live in a condo or apartment community. The pads help with soundproofing. Placement of the pads will be under each of the treadmill's corners. Make sure to check customer reviews, feedback, and complaints before buying a brand. Not all are effective. Quality is essential in maintaining your treadmill



  • Place the equipment on carpeting if possible: Amplification of noise will happen if the placement of the equipment is on a hardwood, tile, or concrete floor. If this is all you have, take the unit to a porch or in the garage. It would be a wise investment to purchase thick carpeting remnants to put under the treadmill as a means to absorb the energy and vibrations when you live in an apartment or condo. Another option would be to place it on the balcony over a rug.
  • Bearings could need replacing: If after the lubricating process, the treadmill is still loud, there could be issues with the bearings and roller. They may need replacing. Accessing to repair can be challenging with the bearings and rollers connected. If this is the cause of the problem, you have the option of attempting the change yourself or having a technician take care of it.
  • Service the machine: It's easy to neglect to service the unit when you have a lot happening. Some people forget. But regular maintenance is crucial to keep the equipment functioning optimally. It needs to have the motor cleaned, the belts lubricated, and the belts tightened consistently. These basic services will ensure longevity and save from costly repairs.


Summary

Working out on a treadmill is an ideal way to stay active, remain healthy, and get fit. The exercise can present a problem for those around you because of the sound level produced with impact, the motor, and any technical difficulties that develop. It would be best if you soundproofed the machine to keep your exercise routine peaceful. If soundproofing is not enough, you can try a quieter treadmill. Check out some of the good brands at soundproofpros.com/best-quiet-treadmills.

The equipment is always going to make some form of sound when you run or even if you walk. But a machine that has a quieter design offers features including more silent motors, tracking with padding to absorb impact, and frames with strong, rigid manufacturing. Quiet doesn't mean zero noise; it only indicates that there is less loudness than what a traditional treadmill will give you.

If you live in a condo or apartment, it may be a good idea to speak to the neighbors surrounding your unit after you have done the soundproofing to see how effective it is. And then you can make an educated decision as far as purchasing a quieter system.

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5 Surprising Physical & Mental Benefits of Mindfulness Meditation

Meditation is becoming progressively mainstream as more and more people find its wide-extending benefits. It is one wellness trend that shows no indications of disappearing. Though people have been doing meditation for ages, its efficacy has been verified by scientific research today.
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In the present world, it’s easy to feel overwhelmed by thoughts and feelings. Emotional over-burden generally brings stress and nervousness – and everyone knows the ruin this can unleash on our health. These days, specialists around the world agree that practicing a couple of minutes of care each day can have a significant effect. The physical and mental advantages of meditation are well-archived and exceptionally compelling. Here are a few of our top choices:

A Healthy Heart
Studies clearly prove that a daily meditation practice can improve blood flow, bring down the pulse and help keep up a healthy heart. Psychosomatic Medicine, a confided health distribution, has published an article that shows that persistent meditators have lower measures of lipid peroxide than non-meditators. Recent examinations have also shown that practicing mindfulness meditation helps in lowering blood pressure.
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A Stronger Immune System
The resistant framework, a vital part of the human body, is made out of a horde of natural process and structures whose activity is to battle disease and shield the body from outside creatures. As per the research completed at the University of Wisconsin-Madison in 2003, frequent mindfulness sessions appeared to improve meditators’ immune system functions. They additionally delivered positive, enduring changes inside the cerebrum.

Helps Control Pain
Your perception of pain is related to your perspective and the effects of physical health on the mind can be raised in stressful conditions. For this circumstance meditator and non-meditators experienced similar reasons of pain, however, meditators showed a more noteworthy ability to cope with pain and even experienced lessen vibe of pain.

Improved Memory Retention
As we age memory loss to some extent is normal. In light of the context with the maturing populace, researchers presently accept that mindfulness practice can help support cerebrum functions and decelerate memory loss. Truth be told, research has demonstrated that ordinary 20-minute meditation sessions can support memory and improve cerebrum work in those with early dementia or other psychological issues.
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Enhanced Quality of Sleep
Better sleep is one of the most engaging physical advantages of mindfulness practice. We all know that what it's like to toss and turn – practically 50% of individuals overall experience the ill effects of sleep issues or something to that effect. 85% of laborers in the U.S. report having lost sleep on account of employment-related pressure. Studies prove that individuals who practice day-by-day meditation rest better and longer than non-meditators.

The recognition of Mindfulness meditation is expanding as the advantages of Mindfulness show great promise from every aspect to everybody. Often times, it's the easiest things that have a significant impact on our health and prosperity. Whether practiced daily or occasionally, mindfulness meditation can be a powerful way toward enhanced well-being throughout your lifespan.
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How to Lose Your Belly Fat In A Healthy Way

For people with a pear-shaped body, losing weight can be a bit of a challenge. While it is easy to lose weight around the upper part of the body, fat stored in the lower part of the body’s midsection is more difficult to deal with.

That’s not to say that it is impossible to lose weight when you have a pear-shaped body. More importantly, it is not impossible to lose weight in a healthy manner. These next few tips and tricks we are about to discuss will help you lose lower-belly fat healthily.

Drink More Water

Drinking more water has two benefits that help you lose weight and stay healthy. First of all, consuming more water allows your body to stay full. In fact, drinking a glass of water before a meal can help reduce the portion of your meal considerably.

Drinking water also helps the body metabolize more optimally. This simple step helps reduce the amount of fat stored in the lower part of your midsection, which in turn reduces the weight that gets added to the section after your meals.

Besides, drinking more water is about as easy as it gets. It is an effective way to lose weight while improving your body metabolism and overall health. There are even specific benefits on your skin and heart health to be gained from drinking more water.

Have a Full Breakfast

Breakfast is the most important meal of the day, and it is more important when you are trying to lose weight. A suitable breakfast added to your diet has the ability to change your eating habits for the rest of the day. A full breakfast is highly recommended.

You want a lot of fiber in your breakfast. Wheat and other food items contain enough fiber, and they are perfect for breakfast. You also want to add plenty of proteins, especially if you want to feel full through the morning.

Additionally, you may want to add fruit to your breakfast menu. A glass of fresh orange juice, slices of apple or watermelon, or a small bowl of fruit salad could turn a simple breakfast into one that can power you beyond lunchtime.

Avoid Certain Drinks

Some drinks are best avoided if you are trying to lose weight. Sugary beverages are your worst enemy when you have a pear-shaped body and you want to lose weight. The extra calories you consume with every sip will cancel all of the healthy nutrients you consume throughout the day.

Of course, soda isn’t the only type of drink you need to avoid. That extra-large frappuccino you usually pick up on your way to work also contains plenty of calories. Switch to home-brewed coffee made from healthy ingredients if you need the caffeine.

You can actually use shying away from these drinks as an opportunity to drink more water. This allows you to reduce your calorie intake substantially while enjoying the benefits we discussed earlier.

Use the Right Supplements

Not all dietary supplements are created equal. When you have a pear-shaped body or if you are targeting the fat around your lower waist, finding supplements that can help address the issue directly is the way to go.

When it comes to supplements for people with a pear-shaped body, Immunocorp is the brand to look into. Lipobiotol, one of Immunocorp’s supplements, is designed to address the issues that cause a pear-shaped body in the first place.

The supplement is based on studies that revealed different causes of fat buildup around the lower section of the body. Issues such as bacterial imbalance and exposure to certain food items are addressed, giving your body the balance that it needs and the ability to burn fat in that specific area.

The Right Exercises

Dieting alone is not enough; you also have to integrate regular exercises and positive habits to accelerate your weight loss program. When you have a pear-shaped body and you want to get rid of the lower-body fat, the exercise you do matters.


You want to avoid some exercises that target the belly muscles directly. Doing crunches, for instance, helps strengthen the muscles around your belly, but doesn’t burn fat stored in the same area. Besides, doing crunches excessively could lead to more issues, including severe back problems.

What you want to do instead is a set of exercises that build up strength and muscle mass. This means doing squats and deadlifts to work your muscles in a more optimum way. These exercises will not burn fat immediately but doing them regularly will help you lower your waist size over time.

The rest is easy from there. Now that you have the best tips and tricks to use, you can lose weight and get rid of your pear-shaped body in a more effective and healthier way. Stick to the plan, improve your diet, and you will start losing more weight without risking your health.
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How to Take Care of Your Mental Health this Winter

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It is no secret that there has been a spiraling mental health epidemic in recent years. Unfortunately, in winter months people are more at risk of illnesses like Seasonal Affective Disorder, and the dark nights can feel a little more than scary for some people. It is easy to dread this season when you have had bad experiences in the past. However, there is nothing to say it can’t be different this time around. Luckily, lots more tips and tricks are making their way out into the open now that the stigma around mental health is being broken down. To ensure you have the right help, make sure you take note of a select few.
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Eat a balanced diet

When winter is just around the corner, it can be much easier to turn to comfort food as a way of helping you to feel comforted during dark nights. Although indulging in your favorite snack in moderation is a great addition to your diet, you should also make sure you are eating enough vitamins and nutrients. In fact, there are some foods that are both easy to put into every meal, but which are also full of the vitamins your brain needs to help fight depression. It should also be noted that there are also substances that should be avoided, such as excess amounts of caffeine, alcohol, and drugs. If you feel as though you have slipped into a drug dependency at this time, it’s best to see help from a trusted drug addiction center to get you back on track.

Keep your exercise routine

It is widely regarded that having a good exercise routine can do wonders for both your physical and mental well-being. Colder and shorter days can make it feel impossible to keep on top of your current exercise schedule. The gym may seem like a world away, and your regular morning runs will be less appealing when it’s still dark outside. This is where many people decide to make the most of home exercises, as it removes a lot of the stress involved with making it to the gym n harsh weather conditions. While it is recommended that you complete some higher intensity workouts using equipment such as dumbbells, there are some exercises which have been proven to work better for your mental health. For example, yoga has been linked to lowering rates of depression and anxiety, and is a great way to handle excess stress around the holiday season.
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Make use of natural light

In winter, the levels of natural light only take up a short space of the day. This is mainly which leads to problems like Seasonal Affective Disorder (SAD). Ideally, you should be outdoors as much as you can, so that you can soak up all the vitamin D your body needs. Taking long walks are a great way to do this. However, there will be days where being outside is not what you need. When this happens, you can maximize the natural light in your home, or you can invest in a special UV lamp so that your body can keep producing the vitamin D it needs to keep your mind healthy.

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Making Strides Against Breast Cancer Beach Walk & Family Fun Day

Join in for the third annual Making Strides Against Breast Cancer 5K Beach Walk on November 4th! This event is hosted by Crown Reef Resort & Waterpark


-8 AM Registration begins
-9 AM Walk begins on the beach
-10 AM Refreshments provided by Loco Gecko and a celebration will follow the walk

Registration is a $25 donation per person. Ages 12 and under and Breast Cancer Survivors walk FREE!

Those who donate $25+ will get a free t-shirt. All Breast Cancer Survivors will receive a free t-shirt!

Dress in pink, and be sure to pick out an awesome team name!

Register with a team or as an individual here: http://bit.ly/RegisterMakingStridesMB

The event will include lots of family-friendly entertainment including

- Live broadcast by Gator 107.9
- Refreshments and complimentary light breakfast by the Loco Gecko Beach Shak
- Chili Cookoff (bring a couple dollars to try them out)
- Carnival Style Games
- Face painting, hair braiding and other kid-friendly fun
- Day use of the famous Crown Reef Resort Indoor Waterpark for a donation of $10 per person
- And MUCH MORE!

This public walk is being coordinated by Vacation Myrtle Beach in conjunction with Making Strides Against Breast Cancer. Can't make it to the walk? There is a special online auction set up to raise funds, and you have to option to make a donation instead of registering for the walk if you choose.
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No Time To Hit The Gym? DeskCycle Can Help!

I have been working from home for several years now, and home schooling my little one for two years. I find myself at my desk, dining table, or any table for that matter, most of the day. I own gym equipment and even have a gym membership, but guess what? I either don't use it or say, "I'll work out tomorrow". When I got the opportunity to review the DeskCycle, I jumped all over it. The unit comes in a box complete with the tools needed for assembly. The process took me under 20 minutes and was super simple. I didn't even have to ask my husband for help. 


What exactly is the DeskCycle and how does it work?

The DeskCycle is a simple piece of exercise equipment like a stationary bike without the handles, made especially for those who are pressed for time. Whether you can't always make it to the gym, weather conditions aren't the greatest for a walk/jog/run, or you're stuck at your desk working for hours a day, DeskCycle is made for YOU! I have been having some foot issues that have caused me a lot of pain and I can't even go 1/2 mile on the treadmill. I have been using the DeskCycle for over a week now and like how easy it is on my feet since I'm not actually standing. I feel so much better than I am moving when I am sitting. It actually helps me to stay a lot more focused since I am one of those who can't always stay on task.

You can adjust the resistance according to your own goals. It's definitely important to start off slowly and work your way to a more challenging resistance setting. I am liking how my legs are looking and feeling! I am in desperate need of toning and DeskCycle is helping me to get closer to that goal. There is a gauge that  tracks time and miles, but I honestly don't use it. I wear a fitness tracker that monitors my steps and calories burned, so I just use that.


My husband has been begging to let him take it down to his office. I told him to get his own! The DeskCycle is not limited to using while working. You can use it while you're sitting on the couch watching a movie.



So far I am noticing my legs, butt, and abs feel firmer. My energy is higher as well and my stress levels are lower. I normally get a bit turned off when people post about fitness online and say, "no excuses", but I have to say, it's the truth with the DeskCycle! I mean if you are sitting around, why not get a little exercise in at the same time? Even my son is enjoying it. It helps a lot with strengthening his legs to enable him to perform better in martial arts class.

Where can I buy one?

The DeskCycle is so easy to use and when you are pedaling, it's super quiet.  It is well made and super sturdy, so you can feel confident giving it your all. You can purchase your very own unit from Mini Pedalers for $159 or on Amazon  also for $159 with FREE shipping if you have a Prime account.

The DeskCycle makes a great gift for anyone on your list and I am very sure the recipient will love it! Learn more about DeskCycle here

Thank you DeskCycle for the complimentary sample and all opinions stated are 100% mine as always.
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How Much is Too Much Salt

Powered by Health IQ: Insurance for the Health ConsciousLearn about life
Have you ever wondered how much salt is too much? Check out the health quiz below to help you understand more, and perhaps find out if you are overdoing it yourself. 


About Health IQ:
HealthIQ's mission is to improve the health of the world. In pursuit of this mission, they've created over 1,000 health-related quizzes and worked with innovative insurance companies to create financial rewards for health conscious people. To date, Health IQ has helped over ten thousand triathletes, vegans, runners, and other health conscious people secure billions in life insurance coverage, and they hope to expand to other financial rewards in the near future.
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Are HIIT Workouts Really Effective?

Have you heard of HIIT workouts? HIIT actually stands for High Intensity Interval Training. It is basically a very high intensity workout that gives super short breaks in between each exercise. I have accepted that I will probably never weigh 115 pounds again and have come to embrace my womanly body. My issue is tightening it up! I was introduced to Blast3Fitness.com and decided to give it a go.

Get this, their HIIT sessions are only 3 minutes long! The warm-up is 3 minutes, so if you have 6 minutes (which we all do), you can fit in a really good workout. I have to say, be prepared to feel muscles you didn't know existed. WOW. Below is the warm-up video that I highly recommend you start with.



Once you do the warm-up, you will be ready for a Blast3 session. I really like this one below although I had to improvise a bit. I have to do my press-ups against the wall so I don't mess up my knees. I still get the same effect though.



I noticed that I felt really good after doing the exercises. It was maybe 20 minutes later that my arms and legs felt like jelly. I could feel the muscles in my thighs, abs, back, and arms burn so I feel like I did it correctly. I really love the Blast3 exercise videos and have vowed to make sure I get one or two in each day. I usually hate it when those super-workout-I-run-marathons-for-breakfast people say there is no excuse not to exercise. I admit, with something this convenient, you really do not have an excuse. You can do these exercises just about anywhere. All you need is a yoga mat and minimal space. Perfect for even the busiest person! Don't forget that your health is your wealth.

This is not a sponsored post. I simply wanted to share my experience so far and I will update you all in about a month with my progress. If you are looking into a quick daily fitness routine, I highly suggest Blast3Fitness.com. Thanks for stopping by today 💓
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