How Sleep Affects Muscle Growth
It seems no matter the time of year, weβre all bombarded with tips on eating right and working out; advice on everything from what you need to eat to lose weight, how many times a day you need to eat, the perfect time to work out, or what exercises you need to do to gain muscle. But one thing you will rarely hear about is how important sleep is to almost every aspect of your health. Sleep is vital for physical and mental recovery, but did you know it also plays a major role in your muscle growth? Yes, one of the most important parts of gaining muscle has nothing to do with the gym or your diet. And remember, muscle growth isnβt just about bulking up, but rather building strong, healthy muscles, regardless of size.
When you stretch is just as important as how you stretch
Many fitness instructors still teach the importance of stretching extensively before and after any sort of exercise, and if youβre a member of a gym, youβll undoubtedly see this being done often. But what if I told you that many of us have been stretching all wrong? While itβs hard to change old habits, this change is imperative if you want to get the most out of your workouts, and prevent injuries along the way.
Why do your muscles shake during a workout
At some point, youβve probably been in the middle of an intense, or not so intense, workout when suddenly it feels like your legs or arms are about to give out and your muscles start to shake uncontrollably. Most people figure itβs due to their lack of strength or stamina. Have you ever wondered if there was more to it than that though? Here are a few reasons why your muscles shake when youβre working so hard.
Why you Shouldn’t Foam Roll Your IT Band
Foam rolling for recovery is something you see quite frequently when at the gym and is often promoted in workout videos, blogs, and magazines. Almost as soon as someone completes an intense lifting session or workout, itβs not out of the ordinary to see them run over to their foam roller in an attempt to prevent soreness the next day. While foam rolling certainly does have its benefits such as shortening the recovery time and increased range of motion, there are a few things you need to be cautious of before pulling that foam roller out.
How Exercise Improves Bone Health
Itβs a well-known fact that regular exercise improves your overall health, but did you know it can be even more beneficial for those with concerns about bone health? Itβs been shown that exercise that puts some stress on the bone can increase bone mineral density (BMD) and reduce fractures even in women who have already been diagnosed with osteoporosis.
The Perks of Oxytocin
Thereβs this amazing little chemical in the brain called oxytocin, which is often referred to as the βlove hormoneβ. You may have heard of this, as itβs been widely studied and thereβs all kinds of information out there on it…
How Will You Be Covered in Your Massage?
A major concern for many people when they come to get a massage, especially if itβs their first time ever receiving one, is how much of their clothing theyβll need to remove and how theyβll be covered throughout the massage. Itβs perfectly understandable. As your therapist, Iβm asking you to put yourself in a rather vulnerable state, and I have the upmost respect for that. My focus is making you comfortable every step of the way. So thereβs a few things you might want to understand so that you can stay as relaxed as possible during your massage session.
What You Should & Shouldn’t Do After A Massage
Whether you get regular massages to help with an injury, loosen your muscles after a training session, ease the pain of an injury or medical condition youβre experiencing, or just as pure relaxation, we want you to get the most out of your massage. There are ways to maximize the benefits of your massage, and there are ways that can have the opposite effect youβre going for. Here are a few dos and donβts to help you get the most out of your massage.
What to Expect during your first massage
For many, massage therapy isnβt really on the radar as part of routine healthcare. It may have just been something that was part of a spa gift certificate the family got mom for Motherβs Day or a splurge before a big event, like a wedding. But the massage industry has only grown over the last several years, and with it, a new public acceptance of massage therapy as part of a healthcare and self-care protocol. While it may seem a little intimidating to get your first massage, let me put you at ease by filling you in on all the details of what to expect.
Massage Etiquette
There seems to be a lot of unspoken etiquettes involved when receiving a massage. For those whoβve had numerous massages, this may be well understood. However, for those who havenβt received massage regularly, you may feel a bit intimidated or overwhelmed by all the questions running through your head about it all.