fitness http://www.wisebread.com/taxonomy/term/1126/all en-US People Who Love Their Bodies Never Do These 17 Things — Do You? http://www.wisebread.com/people-who-love-their-bodies-never-do-these-17-things-do-you <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/people-who-love-their-bodies-never-do-these-17-things-do-you" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/happy-businessman-477452129-small.jpg" alt="happy businessman" title="happy businessman" class="imagecache imagecache-250w" width="250" height="141" /></a> </div> </div> </div> <p>Do you love your body? Do you want to?</p> <p>When you love your body, you'll treat it in certain ways. You will lavish love on it, revel in it, and enjoy all of the things it allows you to do.</p> <p>This means that you also will not do certain things to it. You won't act unkindly, or disrespectfully, or in ways that will harm your body in the long run. (See also: <a href="http://www.wisebread.com/this-is-what-it-really-costs-to-get-sick?ref=seealso">This is What It Really Costs to Get Sick</a>)</p> <p>Not sure what this looks like in real life? Here are some behaviors that people who love their bodies never engage in.</p> <h2>1. Sleep Too Much</h2> <p>Surprise, surprise. Sleeping too much has <a href="http://www.cnn.com/2013/11/05/health/upwave-sleep-too-much/">some of the same bad side effects</a> as sleeping too little, including a propensity towards obesity and diabetes. So, sleep seven to nine hours each night and you're good.</p> <h2>2. Stress Out All the Time</h2> <p>It's normal to be stressed every once in a while. Even high stress can be okay, as long as your levels go back down after a while. But continued high stress means you're in &quot;fight or flight&quot; mode all the time, which <a href="http://www.news-medical.net/news/2008/01/09/34154.aspx">can cause heart problems, depression, and even PTSD</a>.</p> <h2>3. Stay Inside All Day</h2> <p>You need vitamin D to help keep up your energy and avoid depression. The best way to get this is <a href="http://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/">via sunlight</a>, which you can only do by spending at least a few minutes outside. Don't get a sunburn! Instead, expose your skin for about half the time it would take you to start turning pink.</p> <h2>4. Train Too Hard</h2> <p>When you want to change your body, it's easy to exercise hard, for a long time. Too much exercise, though, leaves you <a href="http://www.rice.edu/~jenky/sports/fatigue.html">more likely to get sick</a>. Since illness often undermines exercise plans, train at moderate levels so you can sustain your health and improve your performance.</p> <h2>5. Stop Laughing</h2> <p>Laughing can help reduce your stress, improve your memory, and help your mind perform better. It also helps you regain perspective, even in difficult situations. So do what you need to do to laugh: Talk to a funny friend, listen to a child's joke, or watch someone funny on TV.</p> <h2>6. Binge Drink</h2> <p>Drinking a lot of alcohol over a short period of time is <a href="http://www.clinicalcorrelations.org/?p=5603">never good for you</a>, and when you do it often, you can get everything from mouth cancer to heart arrhythmias. If you regularly have more than four drinks (for a woman) or five (for a man), change your habits to care for your body.</p> <h2>7. Forget to Apply Sunscreen</h2> <p>This one is almost a no brainer, if you don't want skin cancer. Still, we avoid it because it's a pain to put on and it's greasy and gross. But it's worth it!</p> <h2>8. Smoke. At All. Ever. Even Socially.</h2> <p>Any smoking, <a href="http://www.independent.co.uk/life-style/health-and-families/features/the-truth-about-social-smoking-2345824.html">even the occasional social cigarette</a>, raises your risks of cancer and lung or heart disease. Very few occasional or social smokers stay that way, since nicotine is highly addictive. So just stay away.</p> <h2>9. Skip Stretching</h2> <p>While we're on the topic of exercise, don't forego stretching. Some studies show that <a href="http://www.ideafit.com/fitness-library/does-stretching-reduce-injury-risk-0">forgetting to stretch can make you more prone to injury</a>, which hurts your body both now and for the long term. It also reduces your flexibility, which you want to <a href="http://web.mit.edu/tkd/stretch/stretching_3.html">maintain as you get older</a>.</p> <h2>10. Have Unprotected Sex</h2> <p>This is a huge risk factor for health problems down the road. Protect yourself, so you can avoid STDs, including AIDS, as well as unwanted pregnancy. Respect your own body and that of your partner, and <a href="http://www.cdc.gov/condomeffectiveness/brief.html">use a condom</a>.</p> <h2>11. Ignore Illness</h2> <p>If you have a medical condition, <a href="http://www.health.harvard.edu/newsweek/10_steps_for_coping_with_a_chronic_condition.htm">take care of yourself</a>. Even if it means changing your lifestyle, making the effort could mean the difference between good health and poor. Finding out that you have a chronic condition can feel overwhelming, hopeless, and defeating. Take a deep breath, work with your doctor, and find people who will support you as you figure out how to care for yourself.</p> <h2>12. Feel Down About Your Body</h2> <p>When your body isn't looking or acting the way you want it to, it's easy to insult yourself or think poorly about how you look and who you are. Instead, <a href="http://greatist.com/happiness/media-body-image-talk-to-self">work to accept yourself as you are</a>, even if you know changes could be made to improve your health.</p> <h2>13. Avoid the Doctor</h2> <p>Yearly check ups are a pain, but they help you <a href="http://www.everydayhealth.com/healthy-living/getting-regular-checkups.aspx">stay on top of your health</a>. They also give you a chance to ask those annoying little questions, which can mean the difference between good and poor health. If you don't have a doctor, ask your friends who they see or see who your health insurance company recommends.</p> <h2>14. Live On Junk Food</h2> <p>We all eat a brownie now and then, but eating junk food regularly leads to <a href="http://www.fitday.com/fitness-articles/nutrition/healthy-eating/fast-food-nutrition-junk-foods-effect-on-your-body.html">all sorts of problems</a>. If you struggle with this, begin finding satisfying substitutes for your favorite foods. For instance, you might eat kale chips instead of potato chips (don't knock 'em 'til you've tried 'em!).</p> <h2>15. Dine Out Every Night</h2> <p>After a long day, no one wants to cook, especially if it's hot in your home. But people who prepare their own food are more likely to avoid <a href="http://www.forbes.com/sites/bethhoffman/2012/06/18/whats-so-great-about-cooking-four-reasons-and-resources-to-diy/">medical problems</a>. If that doesn't convince you, cooking at home is cheaper and better for the environment than dining out.</p> <h2>16. Stop Eating</h2> <p>It can be easy to want to stop eating entirely, especially when you're frustrated with your weight or under a lot of stress. You will be <a href="http://steadystrength.com/why-you-have-to-eat-to-lose-fat/">healthier and happier</a>, though, if you choose a diet plan that allows you plenty of calories and helps make sure you feel full.</p> <h2>17. Spend All Day Sitting</h2> <p>When you stay sitting for hours and hours, it <a href="http://lifehacker.com/5879536/how-sitting-all-day-is-damaging-your-body-and-how-you-can-counteract-it">hurts your body in all sorts of ways</a>. You lower your ability to take up glucose, raise your triglycerides and bad (LDL) cholesterol, and raise your risk of dying from heart disease and certain types of cancer. Instead, take breaks and get moving.</p> <p><em>Have you stopped doing something that's helped you love your body more? What would it be like for you to implement these ideas?</em></p> <a href="http://www.wisebread.com/people-who-love-their-bodies-never-do-these-17-things-do-you" class="sharethis-link" title="People Who Love Their Bodies Never Do These 17 Things — Do You?" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/sarah-winfrey">Sarah Winfrey</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> General Tips Health and Beauty bad health fitness Health healthy living self care Fri, 26 Sep 2014 17:00:05 +0000 Sarah Winfrey 1221084 at http://www.wisebread.com 9 Easy Ways to Start Taking Better Care of Yourself Today http://www.wisebread.com/9-easy-ways-to-start-taking-better-care-of-yourself-today <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/9-easy-ways-to-start-taking-better-care-of-yourself-today" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/office-worker-break-466163297-small.jpg" alt="office worker break" title="office worker break" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>You probably have a clear list of priorities in your life. There are people who are important to you, a job you're committed to, and other obligations that fill up your schedule. But where do <em>you</em> fall on your own list of priorities? (See also: <a href="http://www.wisebread.com/10-habits-of-financially-happy-people?ref=seealso">10 Habits of Financially Happy People</a>)</p> <p>This isn't a matter of selfishness; it's a matter of self-care. You won't be able to care for anyone else if you're stressed, depressed, or depleted. So start a personal recharge today with these nine easy ways to take better care of yourself.</p> <h2>1. Make (and Keep!) Appointments with Yourself</h2> <p>Without formally scheduling some time to take for ourselves, life has a way of making sure every last moment gets filled up. Carve out some you time by making appointments with yourself. Be sure to treat these to-dos with the same seriousness you would any other appointments. Since you wouldn't miss a scheduled visit with your doctor, dentist, or hairdresser, you shouldn't miss one with yourself.</p> <h2>2. Take a Break</h2> <p>If you can't devote an entire day or even a full hour, reserve a few minutes to take better care of yourself throughout the day. For instance, <a href="http://tinybuddha.com/blog/5-unusual-ways-meditate-simple-daily-de-stressing/">just two minutes of meditation</a> can reduce anxiety levels and help clear your thinking. The next time you find yourself waiting for a meeting to start, sitting on the subway, or otherwise stalled on the hamster-wheel of modern life, set the timer on your phone for two minutes and just focus on your breathing.</p> <h2>3. &hellip;And Then Take a Longer Break</h2> <p>It's no secret that Americans work long, hard hours, but did you know that 41% of us <a href="http://traveleffect.com/research/overwhelmed-america">don't even plan to take all the vacation time</a> we've accumulated? Even if you don't have the time or money to take a long-distance trip, <a href="http://www.wisebread.com/14-fun-winter-staycation-ideas">plan a quick get-away</a> close to home. Or, schedule a &quot;staycation&quot; and revisit a few of those hobbies you've been putting off. Better yet, simply enjoy the wild luxury of having nothing in particular to do!</p> <h2>4. Get Moving</h2> <p>Walking is one of the most basic forms of exercise recommended by doctors for people of all ages and ability levels. Walking is also slow-paced, so it can calm your mind as well as exercise your body. Enhance the experience by taking a walk through beautiful scenery or along a new and undiscovered route. Explore creative ways to <a href="http://www.wisebread.com/50-ways-to-walk-more">fit walking into your day</a>, like parking farther away from your destination or walking in place during TV commercials.</p> <h2>5. Indulge in DIY Spa Therapy</h2> <p>We all have basic personal hygiene rituals, so why not make yours special? Substitute a quick shower for a soothing bath and light some candles for more ambiance. Take it to the next level with <a href="http://www.wisebread.com/10-spa-treatments-you-can-do-at-home">at-home spa treatments</a> &mdash; your body, mind, and frazzled last nerve will thank you.</p> <h2>6. On the Rocks? Hold the Sugar and Caffeine</h2> <p>Switching your coffee for warm water with lemon will banish caffeine jitters and promote better health. Sugar is another ingredient to consider eliminating from your drinks. Skip the sweet stuff and enjoy fruit and vegetable juices instead. Cut the natural sugar levels in these drinks by diluting with water. Experiment with <a href="http://www.health.com/health/gallery/0,,20559953,00.html">nutritious juice recipes</a> that will satisfy your taste buds and support your health goals, too.</p> <h2>7. Reap the Benefits of Sleep</h2> <p>Don't think of a good night's sleep as a luxury; think of it as an absolute necessity. Research shows that <a href="http://www.webmd.com/sleep-disorders/sleep-benefits-10/healing-power-sleep">lack of sleep is linked to a host of maladies</a> from the common cold to heart disease. Keep yourself refreshed and less susceptible to anxiety by staying well-rested. While naps are a great way to recharge quickly, if you're having trouble sleeping on a consistent basis, <a href="http://www.everydayhealth.com/sleep-pictures/0708/8-cheap-and-natural-insomnia-remedies.aspx#01">try inexpensive natural remedies</a> and learn how to <a href="http://www.wisebread.com/7-ways-to-sleep-better-in-fewer-hours">sleep better in fewer hours</a>.</p> <h2>8. Eat Well</h2> <p>Besides getting enough sleep, eating a nutritious diet is one of the most basic things we can do to nurture our well-being. Remember, what you eat matters as much as what you don't eat. Adding more fresh fruits and vegetables to your diet can be as simple as limiting grocery shopping to the perimeter of the store (junk food and processed food tends to pool in the middle). And since some foods are known for their stress-relieving properties; start building healthy meals around <a href="http://www.livestrong.com/article/466325-foods-to-calm-nerves/">foods that help calm nerves</a>. You'll be sure to notice a difference.</p> <h2>9. Floss</h2> <p>I'm not kidding. You know you should do it; your dentist tells you to do it &mdash; but is flossing a consistent part of your daily routine? If not, it's time to turn over a new leaf. Flossing isn't just a fundamental part of dental hygiene &mdash; some dentists even assert it's more important that brushing &mdash; the practice is <a href="http://health.usnews.com/health-news/family-health/living-well/articles/2009/02/20/10-health-habits-that-will-help-you-live-to-100">linked to overall longevity</a>. Protect your health by avoiding periodontal disease and tooth loss. You'll feel better and smile brighter.</p> <p><em>How do you take care of yourself? What's the least expensive but most effective method for recharging your batteries and reclaiming part of your day? Please share in comments!</em></p> <a href="http://www.wisebread.com/9-easy-ways-to-start-taking-better-care-of-yourself-today" class="sharethis-link" title="9 Easy Ways to Start Taking Better Care of Yourself Today" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/kentin-waits">Kentin Waits</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> Frugal Living General Tips exercise fitness Health hygiene mood self care self improvement Wed, 24 Sep 2014 15:00:05 +0000 Kentin Waits 1219247 at http://www.wisebread.com 7 Online Workout Videos for Free or Cheap http://www.wisebread.com/7-online-workout-videos-for-free-or-cheap <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/7-online-workout-videos-for-free-or-cheap" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/workout-program-video-stk327074rkn-small.jpg" alt="man workout video" title="man workout video" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>You don't need to purchase DVDs to gain a beefy collection of at-home workouts &mdash; YouTube is an excellent resource for quick exercise routines that cost nothing at all. And there are many other free and lost-cost options from which to choose. (See also: <a href="http://www.wisebread.com/these-at-home-exercises-will-give-you-a-gym-quality-workout-for-free?ref=seealso">These At-Home Exercises Will Give You a Gym-Quality Workout For Free</a>)</p> <p>So, simply turn on your computer, set it on a level surface, and get moving. If you have a streaming TV device &mdash; like a Roku or an Apple TV &mdash; even better. Let's start the sweat streaming!</p> <h2>1. Fitness Blender</h2> <p>You can find a wide variety of workouts on <a href="http://www.fitnessblender.com/">Fitness Blender</a> for free. Each comes complete with a video and information detailing how many minutes the workout takes, the number of calories you'll burn, and the parts of the body you'll focus on &mdash; so there's no guessing. I love the creative blend of different techniques the trainers use to keep people moving, like this <a href="http://www.fitnessblender.com/v/workout-detail/Day-4-5-Day-Workout-Challenge-to-Burn-Fat-Build-Lean-Muscle-Kickboxing-Yoga-Workout/k4/">Cardio Kickboxing and Yoga Workout</a>. Choose to become a member (also free) to comment on different workouts, save your favorites, and keep up with the latest releases via social media.</p> <h2>2. Blogilates</h2> <p>Cassey Ho is the personal trainer behind the popular site <a href="http://www.blogilates.com/workout-video-index/">Blogilates</a>. As the name implies, these workouts are focused on a mix of Pilates, cardio, and strength for the whole body. There are quick workouts less than 10 minutes in length and longer sessions that reach close to the hour mark. All are free, and Ho even offers a monthly workout calendar if you sign up for her free newsletter. (See also: <a href="http://www.wisebread.com/5-apps-that-pay-you-to-exercise?ref=seealso">5 Apps That Pay You To Exercise</a>)</p> <h2>3. Workoutz</h2> <p>If you'd prefer your exercises to be organized by focus area, visit <a href="http://workoutz.com/">Workoutz</a> for plenty of free fitness videos at your fingertips. If you get bored with the same old routine, just check out the &quot;What's New&quot; box to see the latest uploads to the site. Right now, there's heavy training rope work, sandbag lifts, and advanced plank with resistance bands. I like that kind of variety!</p> <h2>4. The Gym Box</h2> <p>If you have $10 a month to spare, check out <a href="https://thegymbox.com/">The Gym Box</a>, which is an awesome streaming workout service you can watch on your TV, PC, or Mac. You'll find over 2,000 guided workouts for everything from step to cycling, dance to strength training, and beyond. Most workouts don't require any special equipment. And you can try this service free for 15 days if all you need is a kick-start.</p> <h2>5. FitFusion</h2> <p>Or perhaps you'd rather try <a href="https://www.fitfusion.com/">FitFusion</a>, which is also $10 a month and offers unlimited access to over 260 branded workouts by popular trainers. You can exercise with Jillian Michaels, get a good stretch with Gaiam, or sweat it out with Billy Blanks. There are over 125 hours of workouts in all with 24 trusted trainers. If you don't like what you see, you can cancel at any time. (See also: <a href="http://www.wisebread.com/healthy-people-have-these-10-things-in-their-homes-do-you?ref=seealso">Healthy People Have These 10 Things In Their Homes &mdash; Do You?</a>)</p> <h2>6. Hulu Plus</h2> <p>If you're a member of <a href="http://www.hulu.com/">Hulu Plus</a>, you might already know about its wealth of fitness programming. If not, I'm here to enlighten you. For just $7.99 a month, you get access to some of the latest television shows as well as <a href="http://www.hulu.com/search?q=exercise">ExerciseTV and DailyBurn</a> with all sorts of workouts from aerobics to yoga, dancing to pilates. I love how some of the videos are less than five minutes in length, making them perfect for in-between show calorie burning.</p> <h2>7. Gaiam TV</h2> <p>For a blend of both physical and mental wellness, look no further than <a href="http://www.gaiamtv.com/">Gaiam TV</a>. The holistic approach will keep your body and mind fit and centered &mdash; all for just $9.99 per month. You'll find a blend of gentle to challenging yoga, Pilates, and other fitness routines. In addition, there are numerous videos focused on healthy eating, stress relief, spiritual growth, and all sorts of intriguing topics to expand your horizons and keep health foremost on your mind. You can also try the service free for 10 days with a trial membership.</p> <p><em>What's your favorite streaming workout video? Please share in comments!</em></p> <a href="http://www.wisebread.com/7-online-workout-videos-for-free-or-cheap" class="sharethis-link" title="7 Online Workout Videos for Free or Cheap" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/ashley-marcin">Ashley Marcin</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> Health and Beauty exercise fitness free workout home workout workout video Thu, 18 Sep 2014 11:00:04 +0000 Ashley Marcin 1213031 at http://www.wisebread.com 5 Ways to Detox for Fall Without an Expensive Juice Cleanse http://www.wisebread.com/5-ways-to-detox-for-fall-without-an-expensive-juice-cleanse <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/5-ways-to-detox-for-fall-without-an-expensive-juice-cleanse" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/woman-eating-salad-186925347-small.jpg" alt="woman eating salad" title="woman eating salad" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>I've seen a lot of reporting around juice cleanses lately. (See also: <a href="http://www.wisebread.com/10-spa-treatments-you-can-do-at-home?ref=seealso">10 Spa Treatments You Can Do at Home</a>)</p> <p>Not only is the science behind them <a href="http://online.wsj.com/news/articles/SB10001424052702304360704579417170806726140">tentative at best</a>, but they are down-right expensive. I wanted solutions to get me ready for fall that would keep my body and bank account healthy, so here are five alternatives that skip the juice and help us feel better inside and out.</p> <h2>1. Go Raw and Vegan</h2> <p>One of the main troubles with juice cleanses is that they strip the juice from all of the fiber contained in the fruits and vegetables. We need that fiber to keep us feeling full and to keep our digestive system humming. Go raw and vegan for seven days, and you'll feel cleansed without feeling deprived. Try this <a href="http://gourmandelle.com/raw-vegan-detox-meal-plan-free-printable/">7-day raw vegan detox plan</a>, courtesy of Gourmandelle.</p> <h2>2. Cut the Sugar</h2> <p>Because the average U.S. grocery store is dominated by packaged, processed foods, we have a lot of excess sugar (and sodium) in our diets. At high levels, refined sugar is actually <a href="http://www.telegraph.co.uk/foodanddrink/healthyeating/9987825/Sweet-poison-why-sugar-is-ruining-our-health.html">toxic to our bodies</a>. One way to feel better fast is to cut refined sugar out of our diets. <a href="http://www.amazon.com/gp/product/1936608111/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=1936608111&amp;linkCode=as2&amp;tag=wisbre03-20&amp;linkId=H3TSMANDZAT54RZR">The 21-Day Sugar Detox</a> offers 90, easy-to-prepare sugar-free recipes and a three-week meal planner to break our addiction to sugar while enjoying tasty, healthy food.</p> <h2>3. Drink More Water</h2> <p>Being dehydrated leads to all kinds of reactions in our bodies. We <a href="http://www.livestrong.com/article/510463-how-body-mistakes-hunger-for-thirst/">feel hungry</a>, our <a href="http://www.today.com/health/surprising-reasons-youre-tired-all-time-1C9382214">energy drops</a>, and we're likely to <a href="http://www.medicinenet.com/dehydration/page3.htm#what_are_the_signs_and_symptoms_of_dehydration">suffer from more aches and pains</a>. The goal of a cleanse is to feel better; up your water intake and you'll see a short-term and long-term boost in your health.</p> <h2>4. Get Moving</h2> <p>Our bodies were made to move. As wonderful as technology is, we spend far too much time sitting still looking at a screen and <a href="http://www.popsci.com/science/gallery/2013-02/7-ways-sitting-will-kill-you?">it's literally killing us</a>. Sitting too much increases our risk of chronic disease, reduces life expectancy, contributes to poor mental health, and is a leading cause of obesity. We need to get up and out into the world, literally, to feel better and live longer.</p> <h2>5. Laugh It Up</h2> <p>Rather than pledging to follow a juice cleanse, actively make it a point to laugh more. The Mayo Clinic recently found that <a href="http://www.mayoclinic.org/healthy-living/stress-management/in-depth/stress-relief/art-20044456">laughter is serious medicine</a> for what ails us. It lowers stress, stimulates internal organs, boosts immunity, relieves physical pain, and improves our mental health. What more could you ask for in a cleanse?</p> <p>A change of seasons is a great time to take stock of our health. As a nutritionist friend of mine recently said, &quot;juice cleanses are nothing more than colorful, sweetly-packaged hype.&quot; Save the money, skip the juice, and follow the five strategies above to feel your best this fall.</p> <p><em>What are you doing to shape up for fall (and beyond)? Please share in comments!</em></p> <a href="http://www.wisebread.com/5-ways-to-detox-for-fall-without-an-expensive-juice-cleanse" class="sharethis-link" title="5 Ways to Detox for Fall Without an Expensive Juice Cleanse" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/christa-avampato">Christa Avampato</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> Health and Beauty cleanse detox fitness juice cleanse Fri, 12 Sep 2014 13:00:07 +0000 Christa Avampato 1209015 at http://www.wisebread.com 10 Easy Ways to Burn Almost 1000 Extra Calories Per Day http://www.wisebread.com/10-easy-ways-to-burn-almost-1000-extra-calories-per-day <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/10-easy-ways-to-burn-almost-1000-extra-calories-per-day" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/weight-training-home-90308904-small.jpg" alt="weight training home" title="weight training home" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>The warm summer weather, and the attire that goes along with it, provides extra incentive to keep ourselves in tip-top shape. So now that we're rounding the corner into fall and the hearty foods that it brings, we need some strategies to keep the extra pounds from finding their way back onto our waistlines.</p> <p>To lose one pound, you need to either <a href="http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/exercise/art-20050999">burn 3500 calories or cut 3500 calories</a> from your diet. The 10-step plan below will help you eliminate 1000 calories per day without changing your schedule.</p> <h2>1. Get Your Fiber Early</h2> <p><strong>Calories Saved: 53</strong></p> <p>Although a lot of traditional breakfast foods are protein heavy (eggs, bacon, dairy), a breakfast rich in fiber is the way to go to get and keep slim. Fiber keeps us feeling full longer, so we consume fewer calories throughout the day and is an excellent way to keep our whole digestive system healthy. Replace your usual protein in the morning with a high fiber cereal such as oatmeal. One egg and a strip of bacon <a href="http://www.calorieking.com/foods/calories-in-egg-dishes-bacon-strip-fried-egg-cooked_f-ZmlkPTY4MTIy.html">contains 136 calories</a>. One-half cup of oatmeal <a href="http://www.calorieking.com/foods/calories-in-breakfast-cereals-to-be-cooked-oats-regular-or-instant-cooked-with-water_f-ZmlkPTY4MjI0.html">contains 83 calories</a>.</p> <h2>2. Skip the Bread at Lunch</h2> <p><strong>Calories Saved: 216</strong></p> <p>I have to give credit to Steve Harvey for this idea. He lost a noticeable amount of weight last year and recently explained some of the key ways he cut his calories. A sandwich is one of his favorite lunch go-to items. To slim down, he replaces the two slices of bread with romaine lettuce on either side. Two slices of whole grain bread <a href="http://www.calorieking.com/foods/calories-in-breads-sliced-bread-whole-grains-100-whole-wheat_f-ZmlkPTE4MDEwOA.html">contain 220 calories</a>. Four lettuce leaves (two for each side of the sandwich) <a href="http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-lettuce-cos-or-romaine-raw_f-ZmlkPTcwODk3.html">contain four calories</a>.</p> <h2>3. Toss Your Salad, Literally</h2> <p><strong>Calories Saved: 43</strong></p> <p>The typical serving size for salad dressing is two tablespoons. Most of us pour the dressing on top of our dinner salad once we make it, and rarely do we toss it. I use this trick: I place one tablespoon at the bottom of the bowl and then toss my salad thoroughly so that every single item in the salad is thinly coated with salad dressing. At <a href="http://www.calorieking.com/foods/calories-in-salad-dressings-italian_f-ZmlkPTYxNDQw.html">43 calories per tablespoon</a>, I get all of the taste and use half the recommended serving size.</p> <h2>4. Greek, Please</h2> <p><strong>Calories Saved: 42</strong></p> <p>Yogurt is one of my favorite midday snacks. I used to go for traditional fruit yogurt that <a href="http://www.calorieking.com/foods/calories-in-yogurts-fruit-variety-low-fat_f-ZmlkPTYxMzkx.html">contains 153 calories</a>. Then I discovered Greek yogurt has <a href="http://www.calorieking.com/foods/calories-in-yogurts-greek-blended-plain-no-fat_f-ZmlkPTE2OTM1MQ.html">90 calories</a> and is a much creamier alternative. To dress it up, I add a <a href="http://www.calorieking.com/foods/calories-in-fresh-fruits-blueberries-raw_f-ZmlkPTYzODI1.html">quarter cup of blueberries</a> for a total of 111 calories.</p> <h2>5. Hold the Half and Half</h2> <p><strong>Calories Saved: 67</strong></p> <p>I'm a big coffee drinker though having it black is just too bitter for my taste buds. I used half and half in my morning cup of joe and that added on <a href="http://www.calorieking.com/foods/calories-in-cream-half-half_f-ZmlkPTY4MzM0.html">39 calories</a>. Since my typical morning has two cups of coffee, I was adding 78 calories to my morning. I recently replaced my half and half with skim milk so that each splash only adds <a href="http://www.calorieking.com/foods/calories-in-milk-flavored-milk-nonfat_f-ZmlkPTY4NzE0.html">11 calories</a> per cup of coffee for a total of 22 calories.</p> <h2>6. Rejoice in Fidgeting</h2> <p><strong>Calories Burned: 100</strong></p> <p>I have a hard time sitting still. Even when I'm home writing, I pace around the room with my notebook and pen in hand, tap my fingers and toes, and wiggle around in my chair. According to several medical studies, fidgeters are onto something big. Scientists found that <a href="http://www.medicinenet.com/script/main/art.asp?articlekey=99521&amp;page=2">people who fidget can burn about 100 calories </a>more than people who remain sedentary for most of the day.</p> <h2>7. Take Your Meetings on the Road</h2> <p><strong>Calories Burned: 200</strong></p> <p>At a corporate job, I spent a lot of time sitting in meetings. Over time, I found that I would have stomach aches and headaches at the end of the day. I wouldn't have these symptoms on weekends or when I worked at home. I soon deduced that sitting so much in my corporate office was the cause of those pains. To combat that, I took my one-on-one meetings outside. The pains disappeared and so did some excess calories. My regular walking pace is about 15 minutes per mile, so in a 30-minute meeting, I would get in a two-mile walk. We <a href="http://www.fitnessblender.com/v/article-detail/How-Many-Extra-Miles-do-you-need-to-Walk-a-Day-to-Lose-Weight-/ab/">burn about 100 calories per mile walked</a>, so each 30-minute walking meeting burned 200 calories total without taking any more time than my typical seated meeting.</p> <h2>8. Grab Those Weights</h2> <p><strong>Calories Burned: 100</strong></p> <p>Every day I get in a bit of weight training. I have simple free weights at home, and I use them when I'm watching TV or talking on speaker phone. While cardio burns more calories during a workout than weight training, weight training has the added benefit of <a href="http://www.shape.com/fitness/workouts/8-reasons-why-you-should-lift-heavier-weights/slide/4">helping you burn calories throughout the day</a> long after the workout is over. The heavier the weight, the better.</p> <h2>9. Get Some Shut-Eye</h2> <p><strong>Calories Burned: 100</strong></p> <p>Skimping on sleep has a number of effects on our health, but one that's often overlooked is weight-gain. A recent study showed that people who regularly got nine hours of sleep at night and then were reduced to five hours per night, <a href="http://well.blogs.nytimes.com/2013/03/18/lost-sleep-can-lead-to-weight-gain/?module=Search&amp;mabReward=relbias%3Ar%2C%7B%221%22%3A%22RI%3A7%22%7D">gained an average of two pounds</a> at the end of that first week. Another study found that women who were sleep deprived <a href="http://www.mayoclinic.org/healthy-living/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198">gained an average of 11 pounds over a year</a> versus women who regularly slept seven to nine hours. It appears this arises because sleep deprived people eat more and feel more sluggish during their waking hours, so they also burn fewer calories. On a daily basis, sleeping well helps us to keep about 100 calories at bay.</p> <h2>10. Turn Down the Thermostat</h2> <p><strong>Calories Burned: 33</strong></p> <p>If only you could <a href="http://www.womenshealthmag.com/weight-loss/sleeping-metabolism">burn <em>more</em> calories while sleeping</a>! A recent study shows that may be the case. People who slept in a 66-degree room burned 33 more calories during eight hours of sleep than people who slept in a 75-degree room. Over the course of a year, that adds up to almost 3.5 pounds of weight loss!</p> <p>By implementing these 10 strategies in a day, you burn or cut almost 1000 calories per day, and they don't add any extra time to your to-do list! That amounts to as much as two pounds of weight loss per week!</p> <p><em>Have you had success with small lifestyle changes that helped you lose weight and keep it off? Please share them in the comments section below.</em></p> <a href="http://www.wisebread.com/10-easy-ways-to-burn-almost-1000-extra-calories-per-day" class="sharethis-link" title="10 Easy Ways to Burn Almost 1000 Extra Calories Per Day" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/christa-avampato">Christa Avampato</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> Health and Beauty diets fitness Health weight loss Tue, 09 Sep 2014 17:00:05 +0000 Christa Avampato 1207002 at http://www.wisebread.com Thinking of Going on a Diet? Here's How to Figure Out Which One Is Right for You http://www.wisebread.com/thinking-of-going-on-a-diet-heres-how-to-figure-out-which-one-is-right-for-you <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/thinking-of-going-on-a-diet-heres-how-to-figure-out-which-one-is-right-for-you" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/woman-eating-salad-481302005-small.jpg" alt="woman eating salad" title="woman eating salad" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Most Americans at one point or another have attempted to go on a diet. Whether it be to detox the system, or to lose a few pounds, there are a plethora of diets out there, so the question always becomes: Which to choose? (See also: <a href="http://www.wisebread.com/if-youre-eating-these-6-things-your-diet-is-doing-nothing?ref=seealso">If You're Eating These 6 Things, Your &quot;Diet&quot; Is Doing Nothing</a>)</p> <p>While we each have our favorites and may have strong opinions about others, here is my list of the most popular diets, and what they can (and cannot!) do for you.</p> <h2>Low Carb/Atkins/South Beach</h2> <p><strong>Best for: Quick fixers, Diabetics.</strong></p> <p>Probably one of the best known and most controversial diets, <a href="http://www.atkins.com/">Atkins</a> is based on the idea of a severely limited carbohydrate diet. The diet has three phases with varying levels of restrictions. For some, the results are impressive at the beginning, due to the strict diet restrictions, but dieters may find that the weight bounces back once more carbs are introduced back into the diet. <a href="http://www.southbeachdiet.com/">South Beach Diet</a> is a similar program, with more emphasis on watching saturated fats and allowing starchy vegetables. Low carbohydrate lifestyles are also ideal for diabetics, as the lifestyle often requires a drastic sugar reduction, as well.</p> <h2>Master Cleanse/Detoxes</h2> <p><strong>Best for: Those who want a reset.</strong></p> <p>Severe detox diets like the Master Cleanse often require a near-complete removal of solid foods from a diet for a period of time. The theory behind these cleanses is that you will be able to &quot;reset&quot; your body and remove built up toxins from the system. These are meant to be a temporary solution, because they are so drastic, and not a lifestyle, so if you decide to do a cleanse, make sure you have a plan for <em>after </em>the cleanse.</p> <h2>Low Calorie</h2> <p><strong>Best for: Those with good self-discipline, those in it for the long haul.</strong></p> <p>Arguably the best known way to lose weight, cutting calories can be very effective. Popular diets like Jenny Craig and Weight Watchers have similar tenets, with points being used instead of straight calories, although their outcomes are essentially the same. Now that there are numerous apps, like <a href="http://www.sparkpeople.com/">SparkPeople</a>, <a href="http://www.myfitnesspal.com/">MyFitnessPal</a>, <a href="http://www.livestrong.com/myplate/">My Plate</a>, and countless others, cutting calories has never been easier.</p> <p>Living a low-calorie lifestyle can also help you learn about food consumption and nutrients, as you begin to read more labels and account for what you're putting into your body. Keep in mind that low-calorie may not be a fast way to lose weight, and you should never go below a healthy caloric level for your body. Try using calculators like &quot;<a href="http://iifym.com/">If it fits your macros</a>&quot; and<a href="http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide"> TDEE</a> to find the best range for your body and lifestyle.</p> <h2>Vegetarian/Vegan</h2> <p><strong>Best for: Those with open-minded families.</strong></p> <p>If you're interested in trying a vegetarian or vegan lifestyle for health or moral reasons, consider the rest of your family before making the leap. While incorporating more vegetables and legumes is a great addition to any diet, restricting meat consumption can throw a kink into family dinners. If you've got a supportive family, though, a vegetarian lifestyle is a great choice for adding more essential nutrients and vitamins. But if the thought of giving up protein scares you, keep in mind that there are varying levels of vegetarianism (including those who consume eggs and fish), and many legumes contain sufficient levels of protein, too.</p> <h2>Gluten Free</h2> <p><strong>Best for: Those with Celiac Disease.</strong></p> <p>Gluten-free has become a popular diet in the last few years. The gluten-free lifestyle involves removal of most-to-all gluten in your life. However, if you choose this diet for weight loss instead of for health-reasons, keep in mind that &quot;gluten-free&quot; options are not always the healthiest choice available, either. Gluten-free breads and foods will contain additional additives and ingredients to produce the same results that gluten would, so binging on gluten-free cupcakes won't help you lose weight any easier.</p> <h2>Nutrisystem/Subscription Meal Services</h2> <p><strong>Best for: Those who can't cook well or want everything taken care of.</strong></p> <p>I first learned of Nutrisystem in college, when a roommate decided that it would be easier for her to begin a Nutrisystem diet than to budget time for meal preparation. (Coincidentally, she is now a clean living and diet guru.) The theory behind subscription meal services is that everything is taken care of for you, meal-wise. You pay for a certain number of meals, which are pre-packaged and delivered to your door. These meals are carefully calculated to offer a decent amount of daily needs, while still maintaining enough of a caloric deficit to induce weight loss. My roommate would complain of boredom when it came to the meals, however, and she did have some sodium level spikes due to the preservatives, so make sure the subscription service has enough options for your lifestyle. If you prefer something a little less constricting, services like <a href="http://www.blueapron.com/">Blue Apron</a> that deliver unprepared meals and recipes that are great to use as a sporadic meal here and there, rather than an entire diet.</p> <h2>Paleo</h2> <p><strong>Best for: Clean lifestyle enthusiasts.</strong></p> <p>The theory behind Paleo diets are fairly simple: If our ancestors didn't eat it, you don't need to, either. Paleo has some low carb/Atkins tenets, but it's much more restrictive on the additives you can and cannot have (things like Splenda or any other unnatural additive are not allowed on Paleo, while they are allowed on Atkins). You may also notice fans of Crossfit are also Paleo-enthusiasts, as they both promote clean living.</p> <p><em>What diet has been successful (or unsuccessful) for you? Please share in comments!</em></p> <a href="http://www.wisebread.com/thinking-of-going-on-a-diet-heres-how-to-figure-out-which-one-is-right-for-you" class="sharethis-link" title="Thinking of Going on a Diet? Here&#039;s How to Figure Out Which One Is Right for You" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/megan-brame">Megan Brame</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> Health and Beauty atkins diet fitness Health paleo weight loss Tue, 09 Sep 2014 09:00:05 +0000 Megan Brame 1207022 at http://www.wisebread.com 10 Easy Back Exercises That Will Help Eliminate Pain http://www.wisebread.com/10-easy-back-exercises-that-will-help-eliminate-pain <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/10-easy-back-exercises-that-will-help-eliminate-pain" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/yoga-position-skd224474sdc-small.jpg" alt="yoga position" title="yoga position" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Stronger muscles won't guarantee you'll be impervious to pain. But particularly around your spine, increased strength can reduce the risk of injury and improve posture, thus reducing pain and the chance of newly occurring injuries. While <a style="text-decoration:none;" href="http://www.wisebread.com/get-and-keep-amazing-posture-by-doing-these-10-stretches-today">stretching for posture</a> is important, strength training for your back and spinal cord is just as crucial. (See also: <a style="text-decoration:none;" href="http://www.wisebread.com/20-great-body-weight-exercises-and-why-you-should-do-them?ref=seealso">20 Great Body Weight Exercises</a>)</p> <p>When looking to strengthen back muscles, you've got to be certain that your form is good and that you're doing the movements right. Some good practices to follow include:</p> <ul> <li>Using manageable amounts of weight (you usually don't need much);</li> <li>Working on posture before you perform a weighted movement;</li> <li>Focusing on keeping your back straight and stop reps when you begin to lose form.</li> </ul> <p>Your first priority is to avoid injury and issues that will incur more back pain. Go through <a style="text-decoration:none;" href="http://www.wisebread.com/get-and-keep-amazing-posture-by-doing-these-10-stretches-today">these stretches</a> first, then try these exercises to build up strength in your back muscles and around your spinal column.</p> <h2>1. Wall Sits</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/tDjKeOCgisw"></iframe></p> <p>Although <a style="text-decoration:none;" href="http://sportsmedicine.about.com/od/strengthtraining/qt/wall-sit.htm">wall sits look simple</a>, there's a lot of form involved that you have to think about. Make sure that your back is flat against the wall, with your feet on the floor and your knees bent forming a right angle between your upper leg and your spine. Hold your arms out for balance and keep the position for 30 seconds.</p> <h2>2. Seated Cable or Band Rows</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/OCImzhsJEQ8"></iframe></p> <p>A modest amount of weight is fine if you're just starting out with <a style="text-decoration:none;" href="http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows">seated cable or band rows</a>. Sit in front of the pulley system and use both hands to pull the cable towards the center of your chest. Make sure that you release the weight back to the original position slowly, keep your shoulders square and without bending your back forward. Also avoid moving your body backward to try and pull the weight. If you need to do that, use less weight.</p> <h2>3. Kettlebell Swings</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/cgkqQGDNv1Y"></iframe></p> <p>There are a variety of different <a style="text-decoration:none;" href="http://www.menshealth.com/fitness/eow-kettlebell-swing">kettlebell swings</a> you can do but the video explains some of the basic movements and gives you the proper form to follow. Once again the primary concern with form is that you keep your back straight and bend at the hips if you need to.</p> <h2>4. Overhead Band Press</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/Zli1UXH9ZeE"></iframe></p> <p>Step on one side of the band with your right foot, then grab the other end with your right hand and push it straight up. Make sure your arm, back and leg are all forming a straight line from the floor to the ceiling. Hold that position, then repeat the exercise on your left side.</p> <h2>5. Lateral Medicine Ball Throws (Against Wall)</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/tBgqxMnHvCY"></iframe></p> <p>To perform a lateral medicine ball throw, grab a medicine ball and stand with your left side facing a wall. Hold the ball with both hands and throw it against the wall so that it bounces back to you. Catch the ball and pivot at your hips if necessary. Switch sides after 10 reps.</p> <h2>6. Long Bar Row</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/bs2avYUaIQc"></iframe></p> <p>Before you start a <a style="text-decoration:none;" href="http://www.bodybuilding.com/exercises/detail/view/name/one-arm-long-bar-row">long bar row</a>, make sure you position the long bar in a corner where it can't move on you. Then use one hand to hold the bar on one side and pull it up, bending at your elbow. You'll want to bend your knees slightly while maintaining a straight spine. Try the movement with just the bar before adding weight.</p> <h2>7. Suspended Row</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/0XwJOGUvwXw"></iframe></p> <p>The <a style="text-decoration:none;" href="http://www.bodybuilding.com/exercises/detail/view/name/suspended-row">suspended row</a> requires something sturdy to hold onto that sits above you and will support your upper body. The example given uses two suspended rings, but a bar will work as well. Simply pull your body upwards in a controlled movement while resting your feet on the ground. Keep your core tight and your spine straight throughout.</p> <h2>8. Reverse Crunches</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/Lkafd6GkaPo"></iframe></p> <p>This simple core exercise strengthens your lower abdominal muscles in the front and on your sides (obliques), which can help reduce back pain and improve posture. Strengthening areas that support your back, like your core are just as important as the back muscles themselves.</p> <h2>9. Cable Arm Pressout</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/-lwmMBt4fzc"></iframe></p> <p>This movement works your chest, shoulders and back with a low impact movement. The cable machine is ideal since you have more control over the weight you use. Start with a manageable weight and concentrate on getting your form right. Once again it's crucial that you keep your back straight and avoid bending forward or backward.</p> <h2>10. Hindu Pushup</h2> <p><iframe width="605" height="340" frameborder="0" allowfullscreen="" src="//www.youtube.com/embed/qAkeTtFLV7c"></iframe></p> <p>The form of the <a style="text-decoration:none;" href="http://www.menshealth.co.uk/building-muscle/bodyweight-exercises/hindu-push-up-9627">Hindu pushup</a> is a bit tricky so be sure review the video before you attempt the movement. Your chest, back, arm and shoulder muscles will all be engaged. In this particular exercise, there will be a slight curve to your spine as the movement subtly resembles an <a style="text-decoration:none;" href="http://kristinmcgee.com/pose-gallery/upward-facing-dog">upward dog yoga position</a>.</p> <h2>Strength as a Pain Preventative</h2> <p>Strength training is more effective as a pain preventative than a pain treatment. Particularly when it comes to back pain, the issue can often be injury related, which means strength training isn't going to be the best immediate solution.</p> <p>However, resistance workouts that build muscle should be utilized as tools to prevent injury and decrease the chances of experiencing pain in the future.</p> <p>When done with proper form and technique, it can be one of your best preventative pain treatments.</p> <p><em>What exercises or stretches do you do to alleviate back pain?</em></p> <a href="http://www.wisebread.com/10-easy-back-exercises-that-will-help-eliminate-pain" class="sharethis-link" title="10 Easy Back Exercises That Will Help Eliminate Pain" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/mikey-rox">Mikey Rox</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> Health and Beauty back exercises back pain fitness Health strength training workouts Fri, 05 Sep 2014 13:00:07 +0000 Mikey Rox 1203901 at http://www.wisebread.com 4 Ways to Get Toned With as Little Effort as Humanly Possible http://www.wisebread.com/4-ways-to-get-toned-with-as-little-effort-as-humanly-possible <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/4-ways-to-get-toned-with-as-little-effort-as-humanly-possible" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/running-in-city-177433722-small.jpg" alt="man running in city" title="man running in city" class="imagecache imagecache-250w" width="250" height="141" /></a> </div> </div> </div> <p>You don't have time to workout. I know it. You know it. We are all nodding slowly in understanding. (See also: <a href="http://www.wisebread.com/7-tips-for-getting-the-best-morning-workout?ref=seealso">7 Ways to Get the Best Morning Workout</a>)</p> <p>When it comes to fitness, we all must face the ever-restrictive bully that is time. Too often, we let that ticking clock get the best of us, but I'm about to share some super-secret methods that will help you finally beat time at his own game.</p> <h2>1. Implement Interval Training Principals</h2> <p><a href="http://www.bodybuilding.com/fun/bbinfo.php?page=HIIT">Interval training</a> is the secret to time-efficient training. It involves replacing breaks with alternative activity that keeps the heart working without overloading any given muscle group.</p> <p>Instead of jogging for 30 minutes, you can spend 10 minutes doing 15 second sprint/45 second jog intervals and burn the same number of calories. Instead of an hour and a half lifting at the gym, do 30 minutes of <a href="http://www.bodybuilding.com/fun/andy2.htm">supersets</a>.</p> <p>Most people fail at their fitness goals because intense workouts are uncomfortable. I'm not talking about physical pain. I'm talking about that heart/lung discomfort you hit after about five minutes of running hard. To make your body better itself, you have to consistently hit the point of discomfort in your workouts, and that's what interval training will do for you.</p> <h2>2. Multi-Task Your Fitness</h2> <p>You don't need to budget time for fitness if you can incorporate your workout into pre-existing responsibilities. Have to walk the dog? Make it a jog. Have a 15 minute commute to work? Wake up a 20 minutes earlier and make it a 30 minute bike ride followed by a five minute shower (if your workplace has showers).</p> <p>There are a lot of possibilities here, so get creative. I'm not talking about squats next to your desk a couple times during the day. I'm talking about a legitimate workout that pushes you past the point of cardiovascular discomfort.</p> <p>One of the best ways to make time for physical activity is to incorporate it into your relationship building activities. Instead of dining out with the family, pack a healthy picnic style dinner and go play a sport at the park. Not only is better for the relationships and easier for your wallet, but you'll also being getting exercise without having to budget the time.</p> <h2>3. Eat Clean With a Cheat Day</h2> <p>Getting toned has far more to do with your diet than your workout plan. Your workout will build your muscles, but your diet will let you cut the fat covering them up. Eating a clean, low-carb diet will help you actually cut those annoying fat pockets.</p> <p>One of the most frustrating parts of eating clean is seeing no progress despite the forfeiture of your favorite goodies. For those who are relatively fit but trying to reach a new level of sexy tone, plateaus in your progress are common. Combat these lags with a cheat day once per week. By eating high-calorie foods, you can kickstart your slowed metabolism back into gear, allowing you to benefit from the drive the rest of the week while you're eating clean.</p> <h2>4. Be Consistent, But Not Too Consistent</h2> <p>The worst thing you can do is change up your workout or diet before any progress is made. If you are not seeing results in two weeks, hold steady for another three. Often, your body needs a good five or six weeks to start gaining.</p> <p>On the other hand, doing the same thing week in and week out for a year won't do you much good. Change up your workout every six weeks to keep the body guessing. Change up your diet from time to time too or your body might start developing an aversion to certain oft-devoured food items.</p> <h2>Go, Go, Go!</h2> <p>That's it. Short and sweet. Now why are you still reading this? Go ahead and get 'er done!</p> <p><em>Do you follow a short, intense, and effective workout routine? What's your secret?</em></p> <a href="http://www.wisebread.com/4-ways-to-get-toned-with-as-little-effort-as-humanly-possible" class="sharethis-link" title="4 Ways to Get Toned With as Little Effort as Humanly Possible" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/jacob-mcmillen">Jacob McMillen</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> Health and Beauty easy fitness fitness interval training quick workouts workouts Fri, 05 Sep 2014 11:00:04 +0000 Jacob McMillen 1203601 at http://www.wisebread.com 7 Simple Ways to Get Motivated for Your Workout http://www.wisebread.com/7-simple-ways-to-get-motivated-for-your-workout <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/7-simple-ways-to-get-motivated-for-your-workout" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/couple-workout-508857633-small.jpg" alt="couple workout" title="couple workout" class="imagecache imagecache-250w" width="250" height="167" /></a> </div> </div> </div> <p>Staying motivated is at least half the battle when it comes to keeping active. Without the brain in the game, it's hard for the body to follow suit. Thankfully, you can get a jolt of motivation with just a few simple tips, and <em>without</em> an expensive personal trainer. (See also: <a href="http://www.wisebread.com/6-surprisingly-simple-ways-to-motivate-yourself?ref=seealso">6 Surprisingly Simple Ways to Motivate Yourself</a>)</p> <p>So get on your grind with these workout tips that don't cost a dime.</p> <h2>1. Set (Realistic) Goals</h2> <p>Working out with no goal in mind is a recipe for motivation disaster. Maybe you want to start by walking the recommended <a href="http://www.wisebread.com/50-ways-to-walk-more">10,000 steps a day</a>. Perhaps you'd like engage in a strength training routine three days a week. What about losing those last 10 pounds? Or maybe you want to complete one of those crazy monster runs up a mountain. Whatever it is, make your goal measurable and realistic. And write it down or sign up for the event&hellip; now.</p> <h2>2. Be Incremental</h2> <p>Thing is, sometimes goals &mdash; even attainable ones &mdash; can seem like gigantic beasts. Getting there doesn't have to be so overwhelming, however. Break down your larger goal into smaller pieces. Attack each piece day by day. For example, if you'd like to run your first 5K, you can look up (many) plans online that give you daily workouts. Likewise, if you're looking to lose a few pounds, you can do daily or weekly weigh-ins to track your progress. If it helps, write down your workouts on a calendar and cross them off as you move along. (See also: <a href="http://www.wisebread.com/8-ways-to-track-your-diet-and-fitness-for-free?ref=seealso">8 Ways To Track Your Diet and Fitness For Free</a>)</p> <h2>3. Get Support</h2> <p>Friends and family can certainly make finding motivation much easier. Plan to head to the gym to do weights with your buddy or meet up with a coworker for a brisk walk at lunch. You'll be having so much fun that it won't feel like working out at all. And even friends who don't live so near can help &mdash; keep in close contact via social media to stoke the fires from afar. Even a quick &quot;you're going to smash your workout today!&quot; message can do wonders.</p> <h2>4. Visualize</h2> <p>If you're on a site like Pinterest, you post powerful quotes and other visual reminders on a virtual motivation board. You can also find free workout ideas this way &mdash; here's <a href="http://www.pinterest.com/chapter3blog/running-fitness/">my motivation board</a> for a jumping off point. Take this idea analog by cutting out photos and sayings from magazines, newspapers, and anywhere else you find a healthy dose of positivity.</p> <h2>5. Make It Convenient</h2> <p>Give yourself a boost by making the challenge much less challenging: exercise at home! Getting to the gym is sometimes the hardest part for me, so sneaking in sweat sessions in my living room helps on particularly difficult days. These <a href="http://www.wisebread.com/these-at-home-exercises-will-give-you-a-gym-quality-workout-for-free">at-home exercises</a> will give you a gym-quality workout for free. And here are five ways to turn <a href="http://www.wisebread.com/5-ways-to-turn-your-walk-into-a-real-workout">your neighborhood walk</a> into a real workout.</p> <h2>6. Forge Ahead</h2> <p>If you have a bad day, don't fret. Instead, keep your eyes ahead of you. Nothing squashes motivation more than a negative attitude. Keep yours in check by valuing the hard work you've already done toward your goals. We all have off days, get sick, or feel tired. Remember that rest is okay and &mdash; actually &mdash; quite good for the body. If you have a strenuous workout planned and don't feel up to it, exchange it for something lighter. Or at very minimum, take a 10 minute walk or jog to see if that doesn't get you feeling better. Movement begets movement.</p> <h2>7. Reap Rewards</h2> <p>Last, but certainly not least, reward yourself each step of the way. I have a friend who recently started running. Her reward? Pretty running clothing &mdash; and it's worked to get her from &quot;just finishing&quot; her first 5K to whittling her time down to 27 minutes in just six short months. And she looks good crossing that finish line with all her bright, colorful gear. Better yet, you can give to yourself on the cheap, here are <a href="http://www.wisebread.com/20-free-and-fun-ways-to-reward-yourself">20 free and fun ways to reward yourself</a> for a job well done. You deserve it!</p> <p><em>How do you keep your motivation stoked for working out?</em></p> <a href="http://www.wisebread.com/7-simple-ways-to-get-motivated-for-your-workout" class="sharethis-link" title="7 Simple Ways to Get Motivated for Your Workout " rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/ashley-marcin">Ashley Marcin</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> Health and Beauty confidence fitness motivation workout Wed, 03 Sep 2014 11:00:05 +0000 Ashley Marcin 1199893 at http://www.wisebread.com 10 Quick Ways to Become More Hygienic http://www.wisebread.com/10-quick-ways-to-become-more-hygienic <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/10-quick-ways-to-become-more-hygienic" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/child-washing-hands-166620280-small.jpg" alt="child washing hands" title="child washing hands" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Right now, at this very moment, there are germs running literally<a href="http://discovermagazine.com/galleries/zen-photo/m/microbiome"> all over you</a>,<a href="http://www.cbsnews.com/news/top-spots-for-household-bacteria/"> all over your home</a>, and all over absolutely everything you own.</p> <p>Please remain calm.</p> <p>It isn't your fault. In fact, it probably isn't a matter of poor hygiene at all. Although we often think of hygiene as a word having to do with cleanliness, what the word actually refers to is conditions that promote health and prevent disease. And that's actually a lot more complicated than scrubbing the bejesus out of everything you come into contact with. (See also: <a href="http://www.wisebread.com/the-10-dirtiest-germiest-grossest-things-you-live-with-everyday?ref=seealso">The 10 Germiest, Grossest Things You Live With Everyday</a>)</p> <p>Here are a few very important hygiene habits research has shown to be important but that many people overlook.</p> <h2>1. Fine-Tune Your Posture</h2> <p>Try this: Tip your head straight back and look up. Kinda hurts, huh? That's because most jobs &mdash; whether they involve sitting at a computer or doing manual labor &mdash; involve bending forward, looking down and, in general, shortening all the muscles on the front side of the body. That can lead to rounded shoulders, a jutting neck and pot-bellied posture, which can mean pain, stiffness and even more serious back and neck problems. But as if that weren't bad enough, poor posture is also bad for your overall health, and has been connected to<a href="http://news.sfsu.edu/research-posture-yields-insight-treating-depression"> depression</a>,<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1707216/"> constipation</a> and<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC424726/"> circulatory problems</a>. So straighten up for better health! (See also: <a href="http://www.wisebread.com/7-more-quick-tips-and-tricks-for-better-posture?ref=seealso">7 More Quick Tips and Tricks for Better Posture</a>)</p> <h2>2. Dry Your Feet</h2> <p>Okay, so you probably know that you should wash your feet. (Or I hope you do &mdash; feet can get stinky!) But do you know what's just as important as washing them? Drying them very thoroughly and keeping them as dry as possible throughout the day.</p> <p>A 2012 survey by the Institute of Preventative Foot Health found that about<a href="http://www.ipfh.org/images/research_materials/2012_National_Foot_Health_Assessment_June_2012.pdf"> 20% of people have athlete's foot</a> &mdash; a condition that causes, cracked, itchy feet &mdash; at any given time. The fungus that causes athlete's foot thrives in damp conditions. So, while keeping your feet clean helps, keeping them dry is actually the best way to keep your toes in tip-top shape. Dry your feet thoroughly after washing, change out of wet socks as soon as possible, and go barefoot when you can.</p> <h2>3. Shower Less Often</h2> <p>For many people, a daily shower is a ritual. It's about more than cleanliness &mdash; it just feels good. Unfortunately, scrubbing every bit of oil and bacteria off your body every day isn't as good for you as you might think. In fact, your skin needs a healthy layer of both to be at its best.</p> <p>&quot;Good <a href="http://www.nytimes.com/2010/10/31/fashion/31Unwashed.html?pagewanted=all">bacteria are educating your own skin cells</a> to make your own antibiotics,&quot; Dr. Richard Gallo, chief of dermatology at the University of California, San Diego, told The New York Times in 2010. &quot;They produce their own antibiotics that kill off bad bacteria.&quot;</p> <p>This is part of the reason why people find that skin conditions like eczema &mdash; and even acne &mdash; tend to flare up as a result of too much scrubbing. Your skin needs a healthy balance of lipids and bacteria to be at its best. Showering every day can strip those essential elements away, leading to drier, itchier, more inflamed skin.</p> <h2>4. Change Your Sheets More Often</h2> <p>Most people wouldn't think of wearing the same clothes for days on end, but they'll lie on the same sheets for weeks at a time. Why change your sheets regularly? Well, they're covered in sweat, drool, body oil, dead skin cells, and possibly even cookie crumbs. That's pretty gross, but dermatologists say grinding your face into a less-than-clean pillowcase can also contribute to acne. And no one likes that. Change sheets once a week and pillowcases more often than that if you're prone to breakouts.</p> <h2>5. Wash Your Hands &mdash; Like, Actually Wash Them</h2> <p>The advent of hand washing in hospitals literally<a href="http://www.handinscan.com/2013/04/29/the-history-of-hand-hygiene-a-tribute-to-semmelweis/"> changed the face of infectious disease control</a>. It's that important. However, in recent years we've become so concerned with keeping our hands clean that we've moved beyond good, old fashioned hand washing to coating our hands with antibacterial &quot;hand sanitizers.&quot; I see dispensers for this stuff everywhere &mdash; in airports, in office buildings, in hospitals. Unfortunately, many of these products contain triclosan, an <a href="http://www.cnn.com/2013/10/16/health/hand-sanitizer-toxic-upwave/">antibacterial product that's been linked to hormone disruption</a> and antibiotic resistance. Alcohol-based sanitizers are still considered safe and effective when you're in a pinch, but experts say that nothing beats plain, old soap and water. So wash well and wash often!</p> <h2>6. Avoid Antibacterial Anything</h2> <p>While you're washing, skip the antibacterial soap in favor of a gentle soap. It's better for your skin &mdash; and for your health. In 2013, the FDA stated that the <a href="http://www.fda.gov/forconsumers/consumerupdates/ucm378393.htm">long-term use of antibacterial soap</a> and other products may do more harm than good. That's in response to research that found that antibacterial soap offers few additional benefits over basic soap, and may contribute to the rise of superstrong bacteria that are resistant to the chemicals it contains as well as to many antibiotics. Plus, lathering and rinsing removes most bacteria manual.</p> <h2>7. Ditch Text Messages</h2> <p>You probably know that your cell phone is covered with every germ imaginable, but then, so is your toothbrush, so that may be less of a problem than some of the other ill effects your phone can produce, particularly when you do a lot of texting. In fact,<a href="http://www.telegraph.co.uk/technology/mobile-phones/10721014/Texting-for-long-periods-could-lower-life-expectancy.html"> texting for long periods has been found to lower life expectancy</a> because it contributes to poor posture. It's also been shown to be bad<a href="http://www.huffingtonpost.com/2013/11/01/too-much-texting-could-be_n_4192051.html"> for your relationships</a>.</p> <h2>8. Keep Your Hands Away From Your Face</h2> <p>The germs that give us colds and other infections tend to take the easy way in &mdash; through our eyes and mouths. In fact, <a href="http://www.womenshealthmag.com/health/why-you-need-to-quit-touching-your-face">touching your face less often</a> has been found to be the best way to avoid getting sick. Get used to keeping your hands away from face as much as possible. And if you must rub your eyes or bite your nails, wash your hands first!</p> <h2>9. Clean Up Your Diet</h2> <p>Sometimes when we try to focus on eating &quot;healthy&quot; foods, we can get tricked into buying all kinds of things that are labeled as &quot;high fiber&quot; or &quot;low fat&quot; or &quot;sugar free.&quot; But the healthiest foods tend not to have a label. Sticking to these whole, unprocessed goodies is often called &quot;clean eating.&quot; <a href="http://www.webmd.com/diet/features/the-benefits-of-healthy-whole-foods">Eating food in its whole</a>, most unprocessed state has been found to improve health, help in the maintenance of a healthy weight and reduce the risk of chronic diseases.</p> <h2>10. Take Care of Your Contacts</h2> <p>A survey conducted in 2012 found that people will use anything from spit to butter or beer to <a href="http://www.npr.org/2012/01/09/144885344/why-contact-lens-hygiene-is-important-to-eye-safety">clean their contact lenses</a>. <em>Ewwww</em>.</p> <p>These are your eyes we're talking about, people! And even if you've never resorted to lathering up your contacts with a cold Coors Light, you should probably be taking your contact lens hygiene more seriously. Failing to follow the exact procedure recommended by your ophthalmologist &mdash; including washing your hands, replacing the contact solution in your case daily and using a sterile cleaning solution &mdash; can lead to the growth of a bacterial film on your lenses. And that isn't just gross; it can lead to eye irritation or even serious eye infections.</p> <p>Hygiene is often assumed to be about being clean, but it's really about being healthy. Put health first and you'll be well on your way to your most hygienic &mdash; and healthiest &mdash; self.</p> <p><em>How do you keep yourself clean and inoffensive to those sitting near you? Please share in comments!</em></p> <a href="http://www.wisebread.com/10-quick-ways-to-become-more-hygienic" class="sharethis-link" title="10 Quick Ways to Become More Hygienic" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/tara-struyk">Tara Struyk</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> General Tips Personal Development cleanliness fitness Health hygiene Thu, 28 Aug 2014 11:00:07 +0000 Tara Struyk 1196856 at http://www.wisebread.com People Who Love Their Bodies Do These 12 Things — Do You? http://www.wisebread.com/people-who-love-their-bodies-do-these-12-things-do-you <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/people-who-love-their-bodies-do-these-12-things-do-you" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/man-with-yoga-mat-178511306-small.jpg" alt="man with yoga mat" title="man with yoga mat" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Instead of waiting until your body is an ideal shape to love it, why not love it now?</p> <p>After all, your body is the way you interact with the world, the thing that lets you hug friends and family, play with children, smell flowers, and so much more. (See also: <a href="http://www.wisebread.com/15-ways-to-gain-more-confidence-today?ref=seealso">15 Ways to Gain More Confidence Today</a>)</p> <p>There are people who love their bodies, even though they don't look like the people in magazines and movies. Here are some of the practices they embrace. If you don't do these things yet, you can always start now.</p> <h2>1. Become Conscious of How You Feel</h2> <p>People who love their bodies are conscious about how they feel about their physical selves. They are honest about the things they'd rather change, and they choose to love themselves anyway. When they have negative thoughts about their bodies, they are able to acknowledge those and work to challenge them, rather than burying them deep inside.</p> <h2>2. Be Realistic</h2> <p>You can love your body and set goals for physical change. <a href="http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&amp;art_id=696&amp;sc=4393">Make those goals realistic</a>, though, or you're setting yourself up for failure and for more dislike of your physical appearance. If you're not sure if your goals are realistic, talk to your doctor or a good friend and consider their feedback.</p> <h2>3. Let Your Body Speak</h2> <p>Your body tries to tell you things all the time. It communicates basic things, like whether you are hungry or tired, but it can also tell you how you're feeling if you notice where you are holding tension or where and how you feel pressure and release. Take a few seconds, several times a day, to check in with your body, and you might be amazed at what it will tell you.</p> <h2>4. Treat Your Body With Love</h2> <p>Do you act like you love your body or like you loathe it? Treat your body the way you would treat it if you adored it, and you're likely to feel more positively about it and take even better care of yourself. If you're not sure how to love your body, think about the ways you like to be touched and things you do that make your body feel energized. Incorporate these into your daily life and see what changes.</p> <h2>5. Remember What's Good About Your Body</h2> <p>Instead of thinking about all that your body isn't, think about what it is. Make a list of what you like about your body, the things it lets you do, and the things it does well. Look at this list every day, or at least when you start feeling down about your body. Eventually, you will start noticing more and more of these good things.</p> <h2>6. Decide How to Handle Weight and Self-Care</h2> <p>Getting to a healthy weight or staying there is a great way to love your body. In the process, though, you will need to figure out your relationship with the scale. Some people need to <a href="http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&amp;ContentID=1613">throw it away</a> completely, so that they are caring for their bodies for the sake of health and not numbers. Others need to weigh themselves every day, so they can see what normal fluctuations of weight look like. To love your body, you need to figure out what your relationship with the scale needs to be so you can care for it well.</p> <h2>7. Never Criticize Your Body Out Loud</h2> <p>Just as you (hopefully) wouldn't criticize someone else's body out loud, you shouldn't criticize your own. Speaking thoughts out loud not only makes them real in a way that isn't the case if you only think them, but it trains your mind to continue thinking that way. Instead, speak positively about your body and let your mind follow that lead, instead.</p> <h2>8. Know and Love the Ways Your Body Is Unique</h2> <p>People who love their bodies realize that every single body is unique, and that each uniqueness is beautiful. Even if you can't articulate what makes your body unique, you can acknowledge that there's no one who looks exactly like you. Revel in that. Take some time to look at portraits online, so that you can see for yourself how all bodies are special.</p> <h2>9. Give Yoga a Chance</h2> <p>Many people who love their bodies practice yoga. This exercise can be as gentle or as challenging as you want it to be. When you develop a yoga practice and see that expand as you get stronger, you will understand your body, it can lead you to a deeper appreciation of <a href="https://yogainternational.com/article/view/how-yoga-helps-you-love-your-body">how your body works together as a whole</a>.</p> <h2>10. Sleep Well</h2> <p>Getting enough sleep allows your body to heal, to repair any damaged tissues, to organize the events of the day and, simply, to rest from work. People who love their bodies know how much sleep they need and they do their best to get those hours in, even when that means turning in earlier than they want to. (See also: <a href="http://www.wisebread.com/7-ways-to-sleep-better-in-fewer-hours?ref=seealso">7 Ways to Sleep Better in Fewer Hours</a>)</p> <h2>11. Rest Every Day</h2> <p>I include this as separate from sleep because many people who love their bodies find ways to rest their bodies during waking hours, too. Resting can mean sleeping, but it can also mean meditating or finding other ways to relax and give your body a break. Figure out what your body likes by experimenting with different ideas, and then incorporate that into your routine.</p> <h2>12. Work to Improve Your Body Image</h2> <p>A lot of people who love their bodies have done hard work to improve the ways they think about their physical selves. This can include <a href="http://www.utdallas.edu/counseling/bodyimage/">developing habits</a> like staying away from popular media that glorifies certain types of bodies, wearing clothes that make you feel good about yourself, and surrounding yourself with people who think about bodies in the ways you want to.</p> <p><em>Do you love your body? How do you practice that in daily life? Please share in comments!</em></p> <a href="http://www.wisebread.com/people-who-love-their-bodies-do-these-12-things-do-you" class="sharethis-link" title="People Who Love Their Bodies Do These 12 Things — Do You?" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/sarah-winfrey">Sarah Winfrey</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> Health and Beauty Personal Development body image fitness self confidence Fri, 22 Aug 2014 15:00:05 +0000 Sarah Winfrey 1190937 at http://www.wisebread.com 7 More Quick Tips and Tricks for Better Posture http://www.wisebread.com/7-more-quick-tips-and-tricks-for-better-posture <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/7-more-quick-tips-and-tricks-for-better-posture" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/good-posture-office-177784179-small.jpg" alt="good sitting posture" title="good sitting posture" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>One of the quickest and easiest ways to feel better both mentally and physically is to stand up straight. We've already covered some <a href="http://www.wisebread.com/get-and-keep-amazing-posture-by-doing-these-10-stretches-today">smart stretches</a> you can do to get your posture more upright and your spine better aligned. But there's more work to do! (See also: <a href="http://www.wisebread.com/5-easy-ways-to-take-better-care-of-your-back?ref=seealso">5 Easy Ways to take Better Care of Your Back</a>)</p> <p>Check out these easy exercises and other methods that will help ease back pain and have you looking and feeling more confident in no time.</p> <h2>1. Wall Test</h2> <p><img width="605" height="340" alt="" src="http://www.wisebread.com/files/fruganomics/u5123/tired-athletic-woman-450797247-small.jpg" /></p> <p>To check your current posture, all you need is some clear wall space. Stand with the back of your <a href="http://www.creatingwellnesschiro.com/uploads/Posture_self_test.pdf">head against a wall</a> and your feet around 6 inches away from the baseboard. From there, position your buttocks against the wall and check to see where your lower back and neck fall in alignment. You should only find a couple inches of space in these nooks.</p> <h2>2. Sit to Stand</h2> <p><iframe width="605" height="340" frameborder="0" src="//www.youtube.com/embed/5SbXc7KdX1A" allowfullscreen=""></iframe></p> <p>While sitting up straight in a chair, <a href="https://www.youtube.com/watch?v=5SbXc7KdX1A">raise your body</a> with your legs into a standing position while keeping your neck and spine erect. Repeat 5 to 10 times with little if any rest between, keeping good posture throughout. This exercise is good for your lower half, like a squat, but also trains your body to keep proper posture throughout the day's tasks, which often involve the transition from sitting to standing.</p> <h2>3. Core Strengthener</h2> <p><iframe width="605" height="340" frameborder="0" src="//www.youtube.com/embed/TWpbe9nRySc" allowfullscreen=""></iframe></p> <p>A strong core is one of the keys to better posture, but most of us forget it when our backs start to ache. Doing exercises like planks can engage those muscles in the abs and around the spine that help hold up your torso. Just make sure you use <a href="https://www.youtube.com/watch?v=TWpbe9nRySc">proper form</a> to get the most benefit, drawing your belly button in toward your spine while squeezing your glutes for a comprehensive workout. Start with 30 seconds and work up to a minute or two.</p> <h2>4. Leg Extensions</h2> <p><img width="605" height="340" alt="" src="http://www.wisebread.com/files/fruganomics/u5123/woman-leg-extensions-186306665-small.jpg" /></p> <p>Another great way to work your core is by doing crunches. Take them to a new level by adding <a href="http://www.health.com/health/gallery/0,,20419337_7,00.html">leg extensions</a> to your everyday routine. Sit on the ground with your arms behind you, palms on the floor. Then raise both legs up high and slowly lower &mdash; focusing on core muscles &mdash; and raise again just before touching the ground. Work up to doing 15-20 at a time.</p> <h2>5. Load Off</h2> <p><img width="605" height="340" alt="" src="http://www.wisebread.com/files/fruganomics/u5123/man-rolling-briefcase-83066241-small.jpg" /></p> <p>Carrying heavy backpacks and other burdensome items can <a href="http://well.blogs.nytimes.com/2012/04/23/heavy-backpacks-can-spell-chronic-back-pain-for-children/">wreck havoc on your back</a> and alter your posture. Try using a roll suitcase for especially heavy loads. If you must carry your pack, be sure to wear both straps, use additional waist or shoulder straps, and reduce your load as much as possible. If you regularly carry a briefcase or shoulder bag, consider switching to a backpack or roller to more evenly distribute your load.</p> <h2>6. Chair Master</h2> <p><iframe width="605" height="340" frameborder="0" src="//www.youtube.com/embed/jj3BirYh6Wc" allowfullscreen=""></iframe></p> <p>You can work on your posture during the workday from your desk chair. It's all about <a href="https://www.youtube.com/watch?v=jj3BirYh6Wc">opening up your chest</a> and doing the exercises regularly. Sit up and make a W shape with your arms, almost like you're going to use the chest fly machine at the gym. Move your arms backward and forward again, keeping a neutral spine. Do 10 repetitions and work up to more as you feel comfortable. (See also: <a href="http://www.wisebread.com/10-no-sweat-workouts-perfect-for-the-workplace?ref=seealso">10 No-Sweat Workouts Perfect for the Workplace</a>)</p> <h2>7. Practice Pose</h2> <p><iframe width="605" height="340" frameborder="0" src="//www.youtube.com/embed/KEpC5ixjDp4" allowfullscreen=""></iframe></p> <p>And perhaps the simplest way to work on your posture is to learn the <a href="https://www.youtube.com/watch?v=KEpC5ixjDp4">correct form</a> to being with and to practice it each day. Your head, shoulders, hips, knees, and ankles should all be in alignment. Your spine should be slightly curved at the lower back. If your feel your head and shoulders start to lurch forward during the day, return to the basic stance and bring your awareness back to standing up straight.</p> <p><em>How do you work on your posture during the day? Please share in comments!</em></p> <a href="http://www.wisebread.com/7-more-quick-tips-and-tricks-for-better-posture" class="sharethis-link" title="7 More Quick Tips and Tricks for Better Posture" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/ashley-marcin">Ashley Marcin</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> Health and Beauty Personal Development back health core strength fitness posture workout Tue, 19 Aug 2014 17:00:04 +0000 Ashley Marcin 1189081 at http://www.wisebread.com 7 Ways Losing Weight Will Make You Richer http://www.wisebread.com/7-ways-losing-weight-will-make-you-richer <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/7-ways-losing-weight-will-make-you-richer" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/losing-weight-478060309-small.jpg" alt="losing weight" title="losing weight" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Whether it's because your doctor recommends that you shed a few pounds, or you're just feeling a bit pudgy, there are many benefits of losing weight. The health benefits of weight loss are oft-discussed, including everything from reducing the risk of conditions like diabetes and heart disease, to increasing energy. (See also: <a href="http://www.wisebread.com/7-killer-ways-to-really-actually-lose-weight?ref=seealso">7 Killer Ways to Really, Actually Lose Weight</a>)</p> <p>But what about about the financial benefits?</p> <h2>1. You'll Reduce Your Grocery Budget</h2> <p>If the cost of groceries is getting out of hand, losing weight might save your budget. Dropping a few pounds requires changing your eating habits &mdash; consequently, you'll need to adjust what you buy each week. You'll have to skip the cookies, ice cream, soda, and other junk foods that add pounds to your waistline and drive up your grocery bill. When you focus on healthy alternatives and ditch the junk, you'll eat less and you'll spend less.</p> <h2>2. You'll Spend Less on Lunch</h2> <p>Not only will your grocery budget improve, you'll also spend less on lunch. The average American eats out for <a href="http://www.forbes.com/sites/halahtouryalai/2013/09/25/lunchtime-americans-spend-nearly-1k-annually-eating-out-for-lunch/">lunch twice a week and spends $10 on each trip</a>, which is nearly $1,000 a year just on lunchtime meals. And unfortunately, we don't always choose healthy options &mdash; just look at the drive thru line at any fast food restaurant between 11 a.m. and 1 p.m. Naturally, losing weight means waving goodbye to regular fast food trips; and when you ditch fast food and start brown-bagging your lunch, that's more money in your pocket.</p> <h2>3. You'll Schedule Fewer Doctor Visits</h2> <p>Fact: Reducing your body weight by 10% can <a href="http://www.ncbi.nlm.nih.gov/pubmed/10511836">reduce your expected lifetime medical care costs</a> related to five weight-related illnesses by up to $5,300. A high-sugar diet suppresses the immune system, which makes you more susceptible to a variety of illnesses and can trigger more doctor visits. And since obesity and being overweight can cause health-related complications, you may have to undergo extra screenings and tests to diagnose conditions or visit specialists for liver problems, joint problems, or heart problems.</p> <h2>4. You'll Have More Job Opportunities</h2> <p>It's not fair or right, but weight discrimination is real, and being overweight can stall your career. It doesn't matter whether they have the skills, experience and education, overweight employees or applicants may be judged more harshly than their more fit counterparts.</p> <p>&quot;Many employers look at obese candidates and immediately think, 'this person failed in controlling their own health, how are they going to run a division?'&quot; says Steve Siebold, author of <a href="http://www.amazon.com/gp/product/0975500333/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=0975500333&amp;linkCode=as2&amp;tag=wisbre03-20&amp;linkId=6JSTAZTFCJPJJTVN">Die Fat or Get Tough: 101 Differences in Thinking Between Fat People and Fit People</a>.</p> <p>Siebold also reports that some employers are concerned &quot;obese people will be sick more often, which will result in lost productivity and higher healthcare costs.&quot;</p> <h2>5. You'll Earn a Higher Wage</h2> <p>Not only can losing weight increase your number of job opportunities, a healthy weight might help you snag a higher salary. According to data published by the U.S. Bureau of Labor Statistics, <a href="http://www.bls.gov/osmr/pdf/ec070130.pdf">there is a wage penalty for being overweight</a>. Heavier women earn on average about 6% less than thinner co-workers, and men earn 3% less on average than their thinner co-workers.</p> <h2>6. You'll Qualify for Cheaper Life Insurance Premiums</h2> <p>Life insurance can cover the cost of your funeral and burial, and provide your spouse or dependents with financial support after you're gone. But unfortunately, life insurance isn't cheap, and rates are based on a number of factors, such as your age, medical history, and weight. Being overweight or obese might not cause a life insurance company to reject your application, but you'll pay more for a policy &mdash; <a href="http://www.insweb.com/news-features/ways-to-reduce-your-life-insurance-premium.html">as much as 25% more than a standard rate</a>. The logic is simple: Obese or overweight people have a higher risk of cardiovascular disease, diabetes, liver problems, and cancer. Their risk of dying early is greater than someone who maintains a healthy weight.</p> <h2>7. You'll Spend Less on Gas</h2> <p>No, really. The more weight in a car, the more fuel you'll use. Therefore, slimming down and maintaining a healthy weight equals lower fuel costs. In fact, fuel efficiency improves 2% for every 100 pounds shed from a vehicle, according to the U.S. Environmental Protection Agency. If you and your partner are both 50 pounds overweight &mdash; or if your entire household is overweight &mdash; losing weight as a team can stretch your gas and help you save at the pump.</p> <p><em>Do you have another financial benefit of losing to share? Let me know in the comments below.</em></p> <a href="http://www.wisebread.com/7-ways-losing-weight-will-make-you-richer" class="sharethis-link" title="7 Ways Losing Weight Will Make You Richer" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/mikey-rox">Mikey Rox</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> Health and Beauty diet fitness health and wealth weight loss Mon, 11 Aug 2014 13:07:23 +0000 Mikey Rox 1179249 at http://www.wisebread.com You're Doing It Wrong: 6 Health and Fitness Rules That Have Changed http://www.wisebread.com/youre-doing-it-wrong-6-health-and-fitness-rules-that-have-changed <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/youre-doing-it-wrong-6-health-and-fitness-rules-that-have-changed" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/strength-training-488394017-small.jpg" alt="strength training" title="strength training" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Health. It's all-encompassing, and paying attention to the rules as they change with time is certainly smart if you want to live the best life possible. But since that can be a full time exercise routine itself, we've rounded up six recent guidelines for you to consider &mdash; and we'd love to hear what new health rules you're following these days.</p> <h2>1. Whole Foods, Not Vitamins</h2> <p>No, I don't mean the grocery chain, though they have a fair share of healthy, in-season produce. Instead of reaching for that bottle of expensive manufactured vitamins, you should consider filling your belly with nutrients at each meal and snack. So, put your hard-earned dollars toward your grocery bill next week and fill up on superfoods like kale, spinach, sweet potatoes, salmon, avocados, cauliflower, and more super good for you foods. (Related: <a href="http://www.wisebread.com/multivitamins-arent-as-good-as-you-think-eat-these-real-foods-instead?ref=related" style="text-decoration:none;">Multivitamins Aren't as Good as You Think: Eat These Real Foods Instead</a>)</p> <h2>2. Pyramid, Reimagined</h2> <p>Have you looked at the most recent iteration of the <a href="http://www.washingtonpost.com/wp-srv/nation/daily/graphics/diet_042005.html" style="text-decoration:none;">food pyramid</a>? It looks vastly different from the one of our childhoods. The new focus is on variety with regard to diet and an emphasis on exercise. For a person eating 2,000 calories a day, this means 6 ounces of whole grains, 2.5 cups of vegetables, 2 cups of fruits, 3 cups of dairy, and 5.5 ounces of meat and/or beans. Adults should get at minimum 30 minutes of activity each day, with 60 to 90 minutes for weight management.</p> <h2>3. Cardio and Strength</h2> <p>In a perfect world, you should do both cardiovascular exercise and strength training. And the whole <a href="http://www.shapeup.org/resources/10ksteps.html" style="text-decoration:none;">10,000 steps a day</a> is still the recommendation. Still, many of us favor our daily runs and walks over trips to the weight room when strength is possibly more important to our bodies &mdash; bones and muscles &mdash; as we age. The official <a href="http://www.health.gov/paguidelines/guidelines/chapter4.aspx" style="text-decoration:none;">Physical Activity Guidelines</a> for American adults aren't specific, but they do include muscle work, which should be performed at levels at which each repetition is difficult to complete without help. It's smart to start with a trainer or at very least have a spotter on hand.</p> <h2>4. Proactive Versus Reactive</h2> <p>It can surely feel like a boasting point to cite how long it's been since your last appointment. However, if you feel any regular aches and pains or it's been over a year since your last physical, get yourself to the doctor. You may even save money in the long run if, say, you just need antibiotics to fight a persistent bug versus a hospital stay if that same sickness transforms into full-blown pneumonia. (Related: <a href="http://www.wisebread.com/is-your-doctor-helping-or-hurting-this-is-how-to-find-out?ref=related" style="text-decoration:none;">Is Your Doctor Helping or Hurting You?</a>)</p> <h2>5. Fiber Feast</h2> <p>It's tempting to get caught up in the juice craze. And, truthfully, cold pressed juice does contain a lot of vitamins and minerals essential to body functions. Thing is, if you continually skip the fiber that is naturally contained within these fruits and vegetables, you're only getting partial benefits. So, sip smoothies from time to time to get the whole picture for optimal health. Your colon will thank you. (Related: <a href="http://www.wisebread.com/2-juices-that-are-surprisingly-bad-for-you-and-5-to-drink-instead?ref=related" style="text-decoration:none;">2 Juices That Are Surprisingly Bad For You and 5 To Drink Instead</a>)</p> <h2>6. Chemical Cleanse</h2> <p>We too often focus on detoxes as they relate to food and drink. If you're still maintaining your home, body, and clothing with conventional soaps and cleaners, put yourself on a chemical cleanse to avoid over-exposure to ingredients you can't even pronounce. Here are <a href="http://www.wisebread.com/5-diy-laundry-detergent-recipes" style="text-decoration:none;">5 DIY Laundry Detergents</a>, <a href="http://www.wisebread.com/homemade-sunblock-and-6-other-non-toxic-recipes-to-get-your-skin-sun-ready" style="text-decoration:none;">All Natural Sunblocks</a>, <a href="http://www.wisebread.com/10-simple-all-natural-bug-and-mosquito-repellents" style="text-decoration:none;">Friendly Bug Repellents</a>, and <a href="http://www.neverhomemaker.com/2014/07/homesteading-5-green-cleaners-that-work.html" style="text-decoration:none;">5 Green All Purpose Cleaners</a> that work wonders without the bad stuff (and they may even save you money).</p> <p><em>Any other new rules you're following? Please share in comments!</em></p> <a href="http://www.wisebread.com/youre-doing-it-wrong-6-health-and-fitness-rules-that-have-changed" class="sharethis-link" title="You&#039;re Doing It Wrong: 6 Health and Fitness Rules That Have Changed" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/ashley-marcin">Ashley Marcin</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> Health and Beauty diet fitness fitness rules Health health rules Wed, 06 Aug 2014 11:00:03 +0000 Ashley Marcin 1175048 at http://www.wisebread.com 4 Workout Recovery Essentials for a Healthier Body http://www.wisebread.com/4-workout-recovery-essentials-for-a-healthier-body-0 <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/4-workout-recovery-essentials-for-a-healthier-body-0" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://www.wisebread.com/files/fruganomics/imagecache/250w/blog-images/woman-drinking-water-178027422-small.jpg" alt="woman drinking water" title="woman drinking water" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>We focus intently on our workouts. We spend much time finding new ways to challenge our bodies and burst through plateaus. We sink money into races and events aimed at showcasing our progress and athletic prowess.</p> <p>But one aspect of exercise often slips through the cracks and that is: <em>recovery.</em> And it's essential for keeping our muscles, bones, and minds healthy. (Related: <a href="http://www.wisebread.com/5-easy-ways-to-avoid-exercise-injury-and-doctors-bills?ref=related">5 Easy Ways to Avoid Exercise Injury</a>)</p> <p>The good news? Most of these post-workout recovery tools and methods are low cost. They can also keep injuries at bay, helping to save on doctor bills.</p> <h2>1. Water, Water, Everywhere</h2> <p>Hydration is one of the cornerstones of recovery. So much that you should even start drinking before your workout is complete. Water will help cool off your body's systems and keep you from getting dehydrated. I tend to stay away from sugary sports drinks and go straight for plain water. If I'm particularly parched, I try a homemade mixture of 2 cups water, &frac14; to &frac12; cup juice (lemon or lime works well), a couple tablespoons of honey, and a pinch of sea salt to replenish electrolytes.</p> <p>But how much fluid is enough? You should certainly start drinking before you're thirsty. Immediately following a workout aim for 8 to 24 ounces or enough to make you use the bathroom within 60 to 90 minutes after a sweat session. (Related: <a href="http://www.wisebread.com/save-money-with-these-10-homemade-healthy-energy-and-sports-drinks?ref=related">Save Money With These 10 Homemade, Healthy Energy Drinks</a>)</p> <h2>2. Smart Sustenance</h2> <p>Restoring lost calories might sound counterintuitive, especially if you're trying to lose weight. Still, food and calories are critically important post-workout because they help to balance the glycogen that you depleted. The coolest part? Muscles store glycogen best right after activity so they can heal faster.</p> <p>Consuming protein and carbs in combination can bring a powerful punch, so good mini-meals include eggs with whole wheat toast, banana with peanut butter, pita bread or crackers with hummus, and chocolate milk with trail mix. Smoothies are another way to do the trick if you don't feel like eating solid foods, just keep them simple. (Related: <a href="http://www.wisebread.com/15-grab-and-go-post-workout-breakfasts">15 Grab-and-Go Post-Workout Breakfasts</a>)</p> <h2>3. Ice, Ice, Baby</h2> <p>If you're into running or cycling, two activities that regularly tax leg muscles, you might want to consider taking ice baths after your longest or hardest workout of the week. The cold penetrates sore muscles, fighting inflammation, easing soreness, and flushing waste products out &mdash; all at the same time. In fact, they're so soothing, professional athletes consider ice baths critical to their overall routines. And you need not purchase an expensive cryotherapy tub to enjoy these benefits at home.</p> <p>Simply pour ice in a tub of cold water. The temperature should be at <a href="http://www.runnersworld.com/health/ice-baths-cold-therapy">50 to 59 degrees Fahrenheit</a> (make sure it isn't colder by checking with a thermometer) and immersion time should fall somewhere between 10 to 20 minutes (just remember to be safe). You can get a similar, though less intense benefit, by soaking in a cool lake or stream.</p> <h2>4. Get On a Roll</h2> <p><a href="http://www.amazon.com/b/?_encoding=UTF8&amp;camp=1789&amp;creative=390957&amp;linkCode=ur2&amp;node=3407871&amp;tag=wisbre03-20&amp;linkId=ZMRUOTE2TT5NVOS7">Foam rollers</a> are immensely popular with the running club where I live. They can provide relief for ailing IT-bands and tight muscles. You can get similar self-massage (called self-myofascial release, if we're being technical) benefits from everyday objects like golf and tennis balls, a can of beans, or even your own two hands. Avoid applying pressure to actual bone and joints (particularly the spine).</p> <p>Otherwise &mdash; find knots and apply simple pressure, perhaps rolling or rocking gently for a few minutes. Whatever feels best. A little rolling each day is better than one long session only once a week for maintenance. If you have a persistent or sharp pain, visit your doctor.</p> <p><em>What are your recovery essentials? Please share in comments!<br /> </em></p> <a href="http://www.wisebread.com/4-workout-recovery-essentials-for-a-healthier-body-0" class="sharethis-link" title="4 Workout Recovery Essentials for a Healthier Body" rel="nofollow">ShareThis</a><br /><div id="custom_wisebread_footer"><div id="rss_tagline">Written by <a href="http://www.wisebread.com/ashley-marcin">Ashley Marcin</a> and published on <a href="http://www.wisebread.com/">Wise Bread</a>. Read more <a href="http://www.wisebread.com/taxonomy/term/"> articles from Wise Bread</a>.</div></div> Health and Beauty exercise fitness hydration recovery Tue, 05 Aug 2014 11:00:03 +0000 Ashley Marcin 1174403 at http://www.wisebread.com