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Essential Post-Run Stretches

1. Low Lunge

Kneel on mat, then step left foot forward, knee bent 90 degrees; place hands on mat on either side of left foot.
Gently press pelvis toward mat.
Hold for 60 seconds. Switch sides and repeat.

2. Broken Toe Pose

Start on mat on all fours with toes curled under.
Slowly bring hips backward and rest them on heels.
Walk hands back toward knees and sit upright, resting hands on thighs. (Beginners can keep palms planted on mat to distribute weight to hands.)
Hold position for 30 to 60 seconds.

3. Figure Four

Lie faceup on mat with knees bent and feet flat.
Rest left ankle on right thigh just above knee.Maintaining figure-4 leg position, lower bent right leg out to side to rest on floor; left foot rests on floor with left knee pointing toward ceiling.Hold stretch for 1 to 2 minutes.
Switch sides and repeat.

4. Hamstring Stretch

Holding ends of a rolled-up towel in each hand, lie faceup on mat with knees bent and feet flat.
Lift right foot and loop center of towel under its arch like a stirrup, then extend right leg directly toward ceiling. Flex right foot and gently pull ends of towel.
Hold for 60 seconds. Switch sides and repeat.
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The figure four feels soooooo good
Low lunges are perfect for hip flexors which are super difficult to target
All awesome moves for cooling down from high impact workouts!
The low lunge is also great for days when you're sitting way too long (aka Mon - Fri for me!)
I didn't know the "broken toe" was actually a good stretch for you haha
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My Advice For Beginning Runners
Running is one of the best exercises out there. It works your entire body, from your legs to your core. It even works your mind! You’ll need both physical and mental discipline to become a great runner, but even so, it’s easier than you think – and a lot of fun. Painful yet rewarding fun. ;) As someone who ran competitively for several years in high school, and subsequently took up running as a hobby, I wanted to share my tips for beginning runners. It’s one of those things that’s a little tricky at the beginning, but once you make it a habit, it becomes easier and easier. Starting a running program can be a little intimidating, especially if it’s your first time. You might not know where to start. Here’s what I recommend. Getting Started 1.) Make sure you have a very supportive pair of shoes. Most people invest pretty significantly in their running sneakers. If you don’t want to drop $100 on shoes you’re not sure you’ll use, maybe start running first, and then buy the shoes once you’re certain to continue. 2.) Start by running 3 times a week for 20 minutes. If you can make it all the way to end of 20 minutes without stopping, great! But if that sounds a little intimidating, then I recommend starting with a walk-run. I wrote a whole card on the amazing wonders of the walk-run, which you can read here! 3.) Don’t get discouraged if it’s hard. It’s going to be hard for the first three weeks or so. It’ll probably feel like death, actually. And it’s normal to be really sore or have weird, unexpected aches and pains. Running works a lot of small muscles you didn’t even know you had. Just stick with it. Next Steps Once you get used to running three times a week (this might take anywhere from one to three weeks), bump it up to four or five times a week. This is when you’ll really start to reap the benefits – running every to every other day feels sooo good! You’ll start to find you have more energy, and feel happier and more in touch with your body. That’s one of my favorite benefits of running – I feel so much more comfortable in my own skin, and proud of what my body can do. It feels good to realize you’re so much stronger than you thought. You can gradually increase the time you’re running when you’re ready, too. I like to increase by 5 minutes a week. And then you should start researching weekly running plans, interval workouts, and sprint workouts – whatever interests you, really! There are a lot of ways to introduce variety into your workouts to keep things interesting. ;) A typical week might look like this: Monday: 25 min. interval workout Tuesday: 45 min. long slow run Wednesday: 30 min. run Thursday: Rest day Friday: 25 min. interval workout Saturday: 1 hour long slow run Sunday: Rest day Sticking With It Don’t let any excuse deter you from your goal. Even though it hurts, the rewards are so much greater than whatever relaxation or comfort you’ll derive from spending half an hour on the couch. And when the urge to stop strikes right in the middle of your workout – because it definitely will – just keep pushing through. Check out my tips for pushing through your workout here. Feel free to leave any questions I haven’t answered in the comments below! I’d be happy to help in whatever way I can. Running has really improved my life, so if I can spread that positive energy to others, then all the better. :)
Liposuction Vs. Non-Surgical Fat Removal
Many cosmetic surgery patients are concerned about areas of unwanted, diet- and exercise-resistant fat. Localized fat can be difficult to get rid of permanently, whether it appears as a persistent stomach "pooch" after pregnancy, areas of fat around the thighs that won't budge, or bulges along the flanks and back. For many years, liposuction has been one of the most popular and frequently performed cosmetic procedures, and for good reason. This surgical procedure reduces fat and refines body contours in a safe, effective, and permanent manner. Nonsurgical or minimally invasive alternatives to liposuction have grown in popularity in recent years. These body contouring treatments usually do not require an incision or anaesthesia, and they have a shorter recovery time. Continue reading to learn about the differences between the two fat-loss methods and to determine which one is best for you. What exactly is liposuction? Liposuction is a surgical fat removal procedure that rose to prominence in the 1980s. A board-certified cosmetic surgeon carefully and precisely removes excess fat during the procedure using a small, hollow tube called a cannula. As the surgeon moves the cannula through the fat deposit, suction is applied, removing excess fat cells and sculpting a slimmer body contour. Liposuction is especially useful for removing fat from the legs, abdomen, back, arms, face, and neck. It produces more dramatic results than other noninvasive fat reduction procedures; however, it requires a recovery period of about four weeks and is typically more expensive than nonsurgical alternatives. CoolSculpting®, BodyTite®, and Other Nonsurgical Procedures: How Do They Work? Nonsurgical fat reduction treatments employ a variety of modalities to target and eliminate unwanted fat cells via a topical, rather than surgical, procedure. Nonsurgical body contouring treatments that are popular include: CoolSculpting. Allergan's CoolSculpting is a good choice for people who are close to their ideal weight but want to reduce small, localised trouble spots on the hips, abdomen, or thighs. A specialised cryolipolysis device is used in this treatment to cool unwanted fat cells to the point of death without affecting surrounding tissues. Fat cells that have died are flushed from the body in the days and weeks following the procedure. After three months, the final result is visible. TruSculpt. Cutera's truSculpt treatment is similar in that it uses controlled radiofrequency technology to eliminate fat cells on the hips, thighs, buttocks, and abdomen. The average treatment lasts about an hour, and most patients require one to two treatments to see noticeable results. BodyTite. BodyTite by inMode is a minimally invasive procedure that uses radiofrequency energy to tighten skin and reduce unwanted fat deposits. An internal probe delivers thermal energy to help melt fat and strengthen collagen bands beneath the skin's surface, while an external applicator delivers radiofrequency energy to the skin for additional tightening. BodyTite is considered minimally invasive because a small incision is required to insert the internal applicator probe by your surgeon; however, it is a less invasive procedure than liposuction. BodyTite is an excellent choice for people who have small to moderate amounts of excess fat and loose skin and want to avoid the extensive downtime associated with surgery. Most patients report seeing results within a few days, with final results appearing after 2 to 3 weeks. Patients can expect to see continued skin tightening in the months following their procedure because BodyTite stimulates collagen production in the skin. SmartLipo. SmartLipo by Cynosure, also known as “laser liposuction,” is a non-surgical procedure that uses triple wavelength laser technology to remove unwanted fat around the muscles and tighten loose, sagging skin. SmartLipo's laser gets to work dissolving body and/or facial fat, which your body then processes and excretes naturally. To remove any excess liquid that may accumulate during the procedure, a very small tube is inserted into the treatment area. SmartLipo is ideal for areas of the face that traditional liposuction cannot adequately address, such as the jowls, chin, jaw, and neck, due to the small tube used. SmartLipo is also excellent for contouring areas of the body that retain stubborn fat, such as the abs, back, flanks, thighs, buttocks, and upper arms. Because SmartLipo is less invasive than liposuction, there is less tissue damage at the treatment sites. The results of SmartLipo treatment are visible immediately, and there is little downtime required. SculpSure. SculpSure by Cynosure is a non-invasive laser body contouring treatment that removes unwanted fat beneath the chin (submental fat), love handles, the back, the stomach, and the inner and outer thighs. SculpSure, like CoolSculpting and truSculpt, is ideal for patients who are nearing their ideal weight but want to reduce stubborn, exercise- and diet-resistant fat pockets. Unlike CoolSculpting, which freezes fat cells, SculpSure uses heat to destroy fat cells (a process known as apoptosis). SculpSure has been shown in studies to be effective at permanently removing up to 24 percent of fat cells in a treated area. A series of 25-minute treatments is beneficial to the majority of patients. Nonsurgical Fat Reduction vs. Liposuction Both liposuction and nonsurgical body contouring have advantages and disadvantages. Invasiveness Liposuction is a more aggressive method of fat removal that causes trauma in the treatment area. For up to 10 days after the procedure, patients will experience soreness, bruising, and swelling. CoolSculpting, truSculpt, and SculpSure treatments are typically gentle and cause little discomfort during and after treatment. Results Although the final result of liposuction is not visible until 6 months after the swelling has subsided and the treated area has healed. CoolSculpting and other noninvasive fat reduction treatments take longer to produce results, which become more visible in the weeks and months following the procedure. While neither liposuction nor nonsurgical body contouring treatments can replace weight loss, liposuction does provide more dramatic and longer-lasting results, as well as some skin shrinkage. Downtime The healing process after liposuction necessitates that patients limit their daily activities for several days following the procedure and exercise with caution. CoolSculpting, truSculpt, and SculpSure do not require a lengthy recovery period, and patients can resume normal activities right away, though mild soreness and swelling are to be expected. Though the results of nonsurgical fat reduction will be less noticeable, you will be able to return to work and resume your life much sooner. Is Liposuction or Nonsurgical Body Contouring the Best Option for Me? For larger deposits of excess fat, liposuction may be an excellent option. It has the potential to significantly improve your figure in multiple areas at the same time. Some disadvantages include a higher cost and a higher risk of health complications when compared to noninvasive techniques. If you are already at your ideal weight, have good skin elasticity, and want to target smaller, stubborn trouble spots, nonsurgical fat reduction may be a better option. The results, however, will not be as dramatic, and multiple treatments may be required. 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The Compelling Reasons for Buying Inawera Flavors in Wholesale
If you want an Inawera to supply an inedible vaping experience, it has to be an Inawera. All Inawera flavors are made with edible fragrances specifically designed for vaping. All materials are laboratory tested and certified. So if you are in this business, buy Inawera Flavors Wholesale makes all the difference. Let's understand how. 1 - A reliable source for doing business Having a trustworthy supplier can be a huge advantage for you as a vape shop owner. When you need to buy Inawera Flavors in bulk, a reliable wholesale supplier can help take away any worries about running low on products for your vape shop supply. Wholesale vape suppliers often have all the sources to meet your requirement. Stocking your shop with vape juice products will also keep your customers happy and satisfied. They will be regular to buy the products they need. 2 - Wholesale is less expensive in bulk Many people may not realize how affordable bulk shopping is. By buying in bulk, you can often get the flavor you need for less. So why pay more? You also have the advantages of selling as your customer demands. Sometimes your customers may need a little flavor. When you buy in large amounts, you can choose the quantity you want to sell to your customers in the small quantity you want. 3 - Save money on deals The primary benefit of buying wholesale is the amount you save. By purchasing e-liquids at a much lower overall price, you can keep your store's costs and other expenses in balance. Buying in bulk at a lower rate can also allow you to charge less for the product, attracting additional business from your customers. 4 - There is no shortage of product No shortage is the biggest advantage of bulk shopping. Buying in bulk can keep you from running out of products. It is important as a retailer because you always want to have products in stock for your customers. In addition, it may prevent some of your loyal customers from getting similar products to your competitors. 5 - Convenient storage You can store multiple containers in your cabinet or shelf without any clutter. It is also easy to seal freshness. Big containers are easy to find, especially if you have a lot of products. They can be easily packaged in a small container for retail sale. Bottom line Buy e-juice ingredients from a reputable wholesaler who is also a one-stop-shop and will provide you with everything you'll need, from flavoring to vape devices. Connect with Nicotine River to ensure your supply of Inawera flavor. Ryan Adams is the author of this article. For more details about Bulk VG Supplier Online please visit our website: nicotineriver.com
What Causes Strawberry Legs And How To Get Rid Of It?
Summer is arrived, which means you're most likely showing a little more skin. As our gams finally receive their due, pants become shorts, maxi dresses become minis, and skirts become minis. Short hemlines, on the other hand, may be undesirable to those whose legs are spotted, bumpy, or spotty. Let's learn more about how a dermatologist treats and prevents skin diseases known as "strawberry legs." What Are 'Strawberry Legs,' Exactly? Strawberry legs refers to a dotty appearance of the legs, mainly around the hair follicles. The dots depict the buildup of common skin elements in and around the hair and oil glands. Keratin is a type of protein that is found in (the main protein in the skin) * Melanin is a pigment found in the skin (the source of pigment) * Sebum is a type of oil that is produced by (natural oil of the skin) * Bacteria are microorganisms (often, normal skin flora) The name "strawberry legs" refers to the dark pores and dots or red pimples that emerge on the lower thighs and resemble strawberry seeds. Strawberry legs are not hazardous in terms of health, but they are ugly. Strawberry Legs: What Causes Them and How to Treat Them While the appearance of strawberry legs is typically the same no matter what caused it, there are a number of causes. Knowing what's causing your dotted gams can allow you to address the appropriate ailment. The four most prevalent causes of strawberry legs, as well as how to cure them, are listed below. 1. Clogged Pores Clogged pores on your legs are just as common as clogged pores on your face. Because of heredity and thicker body hair, some people have larger pores, and while the pores themselves aren't inherently irritating, they can become problematic when they become blocked with germs, dead skin, and sebum. When clogged pores on the legs are exposed to air, the debris dries up and darkens, in the same way that a blackhead on the face does. Treat with: Chemical and physical exfoliation. Exfoliation, which is part of your facial skincare routine, can be used to cure congested pores on the legs or anyplace else on the body. My personal favourite for my patients is chemical exfoliation, which uses chemicals such as acids and retinols to stimulate skin cell turnover and clear pores. This eliminates keratin, oils, and other skin detritus gently, opening up pores and follicles and preventing secondary bacterial buildup. Acne and folliculitis bacteria grow in oil-clogged hair follicles, so eliminating that build-up is critical. Look for a body wash or moisturiser that contains alpha-hydroxy acids (AHAs) and beta-hydroxy acids (BHAs), notably glycolic acid and salicylic acid, to exfoliate dead skin cells and other debris that create clogged pores. These acids gently exfoliate the skin by minimising the'stickiness' of dead or dying skin cells. This helps to open up the pores while also giving the skin a great textural shift and radiance. 2. Folliculitis Folliculitis is a skin disorder that causes inflamed or infected hair follicles. The most common sign is little red pimples around the hair follicles. Hair loss or scarring in the affected area may occur in extreme situations. The majority of instances, however, are small and normally resolve within a few days. It's crucial to note that folliculitis is a catch-all term for inflammation of the hair follicle. This can be contagious due to microorganisms like staphylococcus or sterile due to oil buildup or shaving stress. Treat with: Antibiotics, both oral and topical. Folliculitis is a "tricky condition" to treat, which is why you should consult a dermatologist before trying any at-home therapies. Folliculitis can be sterile, with red, pus-filled pimples forming as a result of causes like clogged pores and shaving. They can, however, indicate a superficial skin infection caused by bacteria or yeast such as staph and pityrosporum. While the former can be treated with over-the-counter medications, the latter may require prescriptions for antibiotic creams or even pills to resolve. A simple swab can be used by a dermatologist to assess whether or not organisms should be targeted. If there are, it might save you a lot of time and effort in developing successful at-home habits. Treat with: Antibacterial skincare. At-home treatments range from lifestyle changes to skincare. To begin, change out of your sweaty training clothes and shower as quickly as possible. In the shower, lather up with antibacterial soap. Treat with: Laser hair removal treatment. You should also reconsider your shaving routine. Use a soothing shave cream in addition to converting from a multi-bladed razor to a disposable razor. In return for less rough skin, the closest shave is compromised. The risk of folliculitis is inversely associated to a close shave. He also suggests shaving with the grain rather than against it every two to three shaves. If you're prone to razor bumps, laser hair removal with a dermatologist will save you a lot of time and aggravation in the long run. 3. Keratosis Pilaris Keratosis pilaris (KP), popularly known as "chicken skin," is a skin disorder characterised by the appearance of small bumps on the skin. Keratosis pilaris most usually affects the upper outer arms, however it can also affect the thighs. Keratin accumulation in the hair follicles causes this. Treat with: Chemical exfoliation. Chemical exfoliants, like clogged pores, are frequently efficient in the treatment of keratosis pilaris, but prescription-strength treatments may also be beneficial. Exfoliative acids are my first line of defence against keratosis pilaris. If those don't work, a prescription-grade retinoid may be an option, but only after consulting with a dermatologist. While keratosis pilaris is usually a year-round condition, flare-ups are more likely in the winter when the skin is drier. Additionally, swimmers may aggravate the illness due to the dehydrating effects of chlorine and other pool chemicals. 4. Dry Skin Dry skin, as previously indicated, contributes to a number of skin diseases, including strawberry legs. Dehydrated skin is more susceptible to irritation, especially during shaving. Dry skin on the lower legs is more prone to razor burn, keratosis pilaris, folliculitis, and plugged pores, all of which can result in a spotty appearance. Treat with: Creams and moisturisers. For severely dry skin, a daily moisturising body lotion containing ammonium lactate is an excellent place to start, especially if it is scaly. Ichthyosis, or dry, scaly, or thickened skin, may not usually respond to regular creams and moisturisers, thus a dual-purpose formulation may be necessary. Because there is a thicker layer of dead skin on the surface, moisturising alone isn't always adequate. Exfoliating lotions gradually remove that layer, allowing richer moisturisers to penetrate deeper into the healthier layers beneath. In conclusion Strawberry legs are a catch-all name for a range of skin disorders, but there are a few things you can do at home and at the workplace to cure and prevent a bumpy or spotty appearance. Consult a board-certified dermatologist before attempting to treat yourself to ensure you understand the underlying cause of your illness.
Running Tips for People Who Hate Running
I always wanted to be the girl in the cute leggings that you see running near the beach while you're in your car driving to get super fattening burritos. But I just couldn't do it. Running was something that I really hated even in elementary school. Once I got serious about fitness though, I realised I had to change! So here are my tips (from a girl that hates running!) on how to become a runner! - Take it slow. Find your own pace. Starting on a treadmill first helps and and will get you working towards a faster speed. - Run in intervals. You aren't going to run 5 miles straight the first time. Plus, interval training is great for your metabolism! Try alternating between walking for a minute and then running for a minute. Find your comfort zone. - Always wear running shoes: Not all sneakers are created equally. Check out your local shoe store and make sure your current pair is a good running shoe. You don't want to injure yourself! - Watch your breathing: Side cramps are no pleasant and simple breathing helps you avoid it! Periodically, take a deep breath in through your nose and a big exhale out of your mouth. This will help get your breathing under control. - Listen to your favorite music: Running playlists are SO important! They motivate you to keep going and help you find the right pace. - Know when to stop: Don't push yourself too hard. Know your limits and don't push them too far. You want to challenge yourself, but not hurt yourself.. - Run with friends: Most activities are more fun with others, and running is no exception. Your friends can encourage you to keep going and to run just a little bit further. Just don't go out for ice cream afterwards!
Tips for New Runners
1. Keep it consistent: If you stop running for a while, then you'll have to build your conditioning back up. So set yourself a schedule and stick to it! This doesn't mean running the same place and pace everyday, but just be sure to run somewhere, somehow consistently. 2. Learn proper form: Just like any exercise, if you aren't in the right position it just won't have the same results. When running, keep your head over your spine, relax the shoulders, and engage your abs. Bad running form is a common cause of injury. 3. Dress the part: Everyone loves cute running attire - for good reason. There's no need to invest in anything fancy, but be sure to put some thought into a good pair of shoes. They can be the difference between a good run and an injury. 4. Fuel right: Running on an empty stomach can keep you from having the right amount of energy, but eating too much can lead to cramping. So where is that middle ground?! Try peanut butter toast (one slice!) at least 15 minutes before running. 5. Drink water: Hydration, hydration, hydration! If you don't drink enough water before your run (as well as during), then chances are you'll have to stop before you'd like to because of fatigue or a cramp. 6. Have a plan: It's not all about consistency; you should also keep your body challenged. Plan on doing these new kinds of runs, but be sure to incorporate easy runs into your weekly plan as well. 7. Do more than run: Don't limit yourself to the trails or treadmills. There are many things you can do when you aren't running that can help you, like stretching after every run, strength training regularly, and getting enough sleep!
CBD for Sleep, CBD Benefits, Side Effects, and Treatment
People have long used the cannabis plant for medicinal and recreational purposes. Compounds called cannabinoids in the plant are responsible for the effects on the brain, and the two most abundant of these are tetrahydrocannabinol (THC) and cannabidiol (CBD). People use CBD for a variety of reasons, including reducing seizures, anxiety, and pain. Some studies have demonstrated that CBD may also be a sleep aid. In this article, we look at whether it works and any associated risks. What the research says In the last decade, growing public interest in the benefits of marijuana, and CBD in particular, has encouraged researchers to study its effects. Early studies indicate that high dosages of CBD may support sleep. One investigation found that, compared with a placebo, a CBD dosage of 160 milligrams (mg) increased sleep duration. The researchers also concluded that the placebo, 5 mg of the insomnia drug nitrazepam, and 40, 80, and 160 mg of CBD helped the participants fall asleep. The stress hormone levels of cortisol are typically peak in the morning, but people with insomnia may have high cortisol levels at night. Independent of insomnia, having high cortisol levels at night is associated with an increased nighttime awakening. In one study on the effects of CBD, researchers found that cortisol levels decreased more significantly when participants took 300 or 600 mg of CBD oil. These results suggest that CBD affects the release of cortisol, possibly acting as a sedative. A more recent analysis of CBD and sleep recruited 103 participants who had anxiety or poor sleep. The researchers studied the effects of CBD combined with those of other prescribed medications. The CBD dosages ranged from 25–175 mg. The researchers found that 25 mg was the most effective dosage for anxiety and that addressing troubled sleep required higher dosages. During the 3-month study, the investigators followed up with the participants monthly. At the first follow-up, 66.7% reported an improvement in sleep, but 25% had worsened sleep. 56.1% of the participants reported improved sleep at the second, but 26.8% had worsened sleep. The researchers conclude that although CBD might help people sleep in the short term, the effects may not be sustained. Side effects and other risks of CBD Overall, the available evidence suggests that CBD is well-tolerated. Some people report fatigue and mental sedation with CBD use, but researchers believe this may be related to the dosage. Taking 10–400 mg of CBD per day for an extended period and by different routes did not have a toxic effect on participants in a large retrospective study. Even dosages of up to 1,500 mg per day were well-tolerated, other researchers report. However, determining whether there are long-term risks of CBD use will require further studies. So far, no reports of lethal CBD overdoses exist. Some researchers may be concerned about CBD abuse, but information on significant complications is limited. One study indicates that dosages of 400–700 mg of CBD, which is considered high, can aggravate cognitive deficits in people with schizophrenia. Combining CBD and THC may, however, improve cognition. Researchers do report that CBD may cause other adverse effects, including: alterations of cell viability in studies conducted in cell cultures decreased fertilization capacity inhibition of drug metabolism in the liver reduced activity of P-glycoprotein and other drug transporters If these effects on drug metabolism and transportation are confirmed, it would indicate that CBD interferes with other medications. Overall, more research is necessary. Still, it is suitable for anyone who wants to use CBD to speak with a healthcare provider first. Check out the best CBD for sleep at Sweet Dream Beauty website.