tips

Rehabilitating After An Injury

Fitness is and should be a major part of everyone’s life. After all, we only have one body, so we need to do our best to keep it healthy. Sadly, bodies let us down even when we are trying to help. What does this mean? It means that the likelihood of an injury is higher when you exercise. In a cruel twist of fate, looking after your health can jeopardize it in the short and sometimes long-term. There is nothing much you can do to prevent an injury apart from accepting it as a fact, but there are some things you can do for rehabilitating after an injury.
However, there is a lot you can do during the recovery process to make sure it never happens again. If you want to learn more, just take a glance at the following tips. They could be the difference between a long stint on the sidelines and a swift return to form.

Rest

As soon as you suffer an injury, your brain jumps forward in time. For some reason, instead of concentrating on the present, you want to think about the future. ‘When will I be fit again?’ ‘How long before I can start training again?’ These are questions that everyone asks themselves, but they are more of a hindrance than a help. The reason is simple: they push you back into action before you’re ready. No one likes to hear it, but rest is the first step on the road back to recovery. Yes, sitting down doing nothing is boring, and it makes you stir crazy. Still, it also makes you healthier because it gives your body time to recuperate after such a massive shock. Your muscles might twitch, yet you should ignore it for your sake.

Start Slow

When you do start training again, it’s imperative that you take it one step at a time. Again, there is a rush to skip a couple of stages in your attempt to regain full fitness. However, the more you try, the higher the chances of another injury. Whatever your method of choice, it’s important, to begin with baby steps and work your way up to walking. If you have a muscle injury that stops you from lifting weights, don’t try and bench your maximum asap. The strain will put too much pressure on the muscle, and it will snap, either literally or metaphorically. The same goes for cardio or any exercise.

Build Back Strength

There is one thing you need to know about an injury: it allows the muscles to atrophy. Simply put, atrophy is a fancy word for weaken, and the muscles do it because they are sitting idle. Of course, you have to give them enough rest time to let them recover, so atrophy is normal. But, you also need to build back your strength before you do any strenuous activity. Okay, there is no reason to train your body within an inch of where it was previously. Still, you need to be functioning at seventy to seventy-five percent of your maximum. Otherwise, you won’t have the strength of endurance to compete.

Change Your Diet

Your diet is what gives you the fuel to recover. Why? It’s because your body turns the food into energy, and circulates it to the muscles. As a result, you will struggle to regain your fitness if you don’t eat the right foods and take in the proper nutrients. For the most part, lots of people eat balanced diets with a range of nutrients. For example, white meat with potatoes and vegetables pretty much hits all the major food groups. But, consuming the same things often isn’t enough when you have an injury as the body needs more fuel. That’s why people turn to supplements to help hit their targets. A substance like creatine is a full of protein, a nutrient that aids muscle growth. However, other, less popular supplements also have a big role to play. Cod liver oil and vitamin tablets don’t sound as sexy, but they are just as important. Oh, and don’t forget about water. Without enough water, your body can’t function properly, so you need to drink a lot.

Consider Surgery

The about Dr. David Halpern page might not seem relevant, but it can be in certain situations. For obvious reason, you want your injury to recover naturally. And, you don’t want to have to recover from an injury and surgery at the same time. The problem is that the body is good, but it isn’t always infallible. Sometimes, it just won’t be what it needs to do for a variety of reasons. If you feel like your body is failing you, a surgeon like Mr. Halpern might be on the cards. Of course, it’s a big decision that needs a lot of consideration beforehand, but it should be a consideration.

Don’t Forget Mental Fitness

A physical injury will always make you think about your physical health. After all, if your body can recover, then you will be back in business. What most people don’t realize is that recovery is also about your mental health. Simply put, you will never fully recover until your mind catches up with your body. Sure, it’s possible to go to the gym or compete, but you will only go through the motions. To get back to your best, you need to get over the trauma of the injury. The shock might be small, but it’s enough to put you off for life in some circumstances. So, training your mind to get past the mental blocks is a huge part of your rehabilitation. Techniques like meditation and reflection are age old tricks which should help. Also, staying positive is another useful aid.

Try And Understand

All of the above is bound to be confusing, as it should if you’re a layman. However, you should try and follow it as best you can for the sake of your health. If you comprehend the steps, you are more likely to avoid the mistakes. After all, knowledge is power.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

4 Simple Healthy Lifestyle Habits

When it comes to leading a healthier lifestyle, it is all about the habits that you get into. Many people often go through healthy phases, where they engage in a sudden burst of physical activity or fad diet before they quickly slip back into their old patterns. If you can build some healthier habits into your day-to-day life, you are much more likely to be on the fast-track to success. So, let’s take a closer look at just a few of these that are all very achievable for the average person.

Eat Low-Glycemic Carbs Before the Gym

There is often a lot of debate flying around about what you should eat before and after going to the gym. Research has been conducted to show that you can burn more fat with food that metabolizes slowly such as high-fibre cereals, bread, and many vegetables. Whole grains and produce are certainly on the tick-list, while refined foods and sugary drinks should be avoided as they raise your blood sugar and inhibit fat-burning. After you have finished exercising, you should go for foods which are high in protein such as fish, fat-free milk and egg whites, which all help to rebuild muscles.

Don’t Brush Teeth Directly After Meals

You should wait until at least an hour after eating before brushing your teeth as the acids can soften tooth enamel, resulting in teeth becoming more susceptible to damage. As well as this, waiting a little longer will give your saliva a chance to wash away acids and allow the enamel to harden. Visiting a dentist such as www.sdgdental.com.au on a regular basis should be part of your good oral health routine. This way, you can spot any problems that may be occurring and deal with them effectively.

Drink Plenty of Water

Another very simple, yet effective health habit to get into is making sure that you drink plenty of water throughout the day. Water hydrates both your muscles and your brain cells, so it plays a major factor in both your physical and mental wellbeing. Switching to water instead of other sugary drinks can make a significant difference in how your body feels on a day-to-day basis. Try to always carry a water bottle around with you when you leave the house to remind yourself to stay hydrated.

Make Time for Sleep

In today’s incredibly hectic world, it is tempting for many people to sacrifice sleep in favor of all the other commitments that they have. But getting between 7.5 and 9 hours sleep a night is essential in maintaining your physical and mental health. Not only this, if you feel tired, you are much more likely to let all the other healthy habits that you have built up start to slip. Try to remove any disruptive electrical items from your bedroom that may be interfering with your sleep and get into a good nighttime routine so your body gets accustomed to a sleep-wake cycle.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Will Fat Make You Fat?

Some people who want to lose weight embark on a ‘low fat diet’. Low fat diets used to be popular because people were under the misconception that eating fat made you fat. However, this is not the case. While saturated fats and ‘bad’ fats are definitely not good for your health, healthy fats can actually help you to lose more weight in the long run!p to stop cravings, and get plenty of good nutrients into the diet.

What Makes People Fat?

The truth is, no one food will make you fat. Not even carbs. People put on weight because they are eating a surplus of calories. Calories should not be everything to you. You don’t want to get obsessed. It’s also worth noting that 1000-1200 calorie diets that people promote are very unhealthy. You should only be in a small deficit if you want to lose fat, and this will make it more manageable in the long term.

The Ketogenic Diet

The ketogenic diet is a diet utilized by people who want to lose fat at a faster rate. They eat around 70% fats, and the rest protein and carbs. They consume very few carbs, usually only getting them from vegetables. It’s important to remember that this diet is not for everybody, and that a healthy, balanced diet usually works best. Take a look at the infographic below if you’d like to learn more about this diet!


Credit to Our Paleo Life

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Guest Post – Five Tips to Staying Healthy, Living Longer: Massage Chair Therapy

In today’s world, massage therapy is essential for a healthy mind and body. Nowadays the massage chair is regarded as the most important product to be inculcated in daily routine. The regular use of massage chair therapy can help an individual to keep pace with mental and physical wellbeing which in turn would lead to the rejuvenation of the individual’s spirit, mind and body collectively. A good health allows you spend and give quality time to your career and social circle. A lot of research is being conducted in the health sector; and most researchers and experts are of the view that the key to long and healthy life is lifestyle medicine i.e. making simple changes in diet, exercise, and stress management.

A routine use of massage chairs can help achieve the purpose of lifestyle medicine as a key to a healthy and long life. The massage chair is considered as more of a natural therapy that can address ailments without referring to the use of medicines. Before the invention of drugs or surgical procedures, people used massage therapy to treat almost everything. Enlisted in this article are five wonders of massage chair that can help us to keep pace with the healthy and long life.

#1 Quality Sleep Hours:

The active use of massage therapy according to some experts increase the flow of delta waves that is linked to the principle of proper and healthy sleep. Sleep constitutes an important element of a healthy lifestyle. The review of different health reports from recognized health institutes indicates that chronic sleep deprivation can lead to unhealthy symptoms such as weight gain, mood changes and hypertension which is considered as the leading cause of death at young age. Secondly improper sleep routine can weaken the immunity system to combat infections and easily fall prey to diseases. Therefore if you wish to avoid such symptoms and achieve your life goals as you have planned; then you must make the use of massage chair therapy a habitual routine.

#2 Incredibly Reduces Stress and Anxiety:

The two leading causes of early aging can be stated in terms of stress and anxiety especially when it comes to developing countries. In any given year, the anxiety and depression is affecting a huge sum of the population all over the world. If you are suffering from any of the two symptoms; then it is the high time to switch over to the use of massage chair therapy. The use of massage chair helps in the release of dopamine and serotonin which helps to

#3: Combat With Anxiety and Depression:

Massage chair therapy is highly recommended for cancer patients:

Cancer is a terrible disease that badly damages the immune system of human body. Moreover, the painful cancer treatments further affect the combating power of the immune system and render it as the weakest system against the attack of diseases. God forbid if you have cancer, use of massage chair therapy can help you endure long and pain inflicting procedures. Massage therapy is advised to those with weak immune system. Use of massage therapy can enhance the working and power of the immune system. A healthy immune system and a strong will power are prerequisites to combat serious and terrible diseases like cancer.

#4 Boost the immune system:

A simple massage therapy of forty-five minutes can increase the production of white blood cells in the body. White blood cells are considered as the fighter cells that defend the body from the attack of various pathogens. According to the medical experts, just one massage therapy a day is more than enough to yield and measure significant quantifiable changes to the body’s endocrine and immune response. Hence when the body can produce the desired quantity of white blood cells; the immune system is better able to counter sickness.

#5 Reduce Blood Pressure:

This wonder and benefit of the massage chair is no more a secret. The use of massage therapy can boost the working of body’s parasympathetic nervous system; which in turn helps the body to return more quickly to biochemical balance and emotional ease after witnessing a stressful event.

Guest Post – Sprint Workout: How to Maintain Muscle and Still Lose Fat

When you are sprinting, you always feel accomplished even if the sprint lasts for a split-second. Sprinting is one of the most intense workouts known by man. Olympic sprinters are capable of covering a distance of 100 meters in less than 10 seconds meaning that they output a lot of energy, concentration, and power.

Sprinting is a great workout strategy for persons looking to burn fat but maintain their muscle mass. Although it does not burn a lot of calories within the short period of the actual work, it is an effective fat-burning exercise after the workout.

Sprinting stimulates your metabolism level on a great scale and therefore after the sprint, your body burns a lot of calories and fat for close to some hours after the intense sprinting workout is over. Here we look at the basics of sprint workout and its effectiveness in helping you lose fat but maintain muscle.

Why is Sprinting Considered an Effective Workout?

Sprinting is effective in maintaining the muscle mass in your body and losing fat due to its nature of being a power-based workout. When sprinting, you make use of all your three energy systems i.e. aerobic, glycolytic and anaerobic.

Sprinting is considered as an effective workout as it not only burns fat in your body effectively but also pushes you to your absolute mental and physical limits. It requires you to fully focus on the workout at hand and push through the oxygen deprivation and muscular fatigue thereby making you become a powerful athlete in the end.

Important Instructions for Your Sprint Workout Sessions

Before starting on your sprint workout, it is essential to take part in a thorough warm up. This is very important as it prepares you both physically and mentally for the training session ahead while decreasing the chances of suffering from injuries. Here is an important guide to follow when warming up:

  • Low-intensity Cardio: You should have a CrossFit jump rope that you should use for jumping for about 4-5 minutes in order to break a sweat. Jogging could be another great alternative for a great warm up session.
  • Precise Sprint Drills — you should perform a series of skips (power skip, side skip, and front skip), lunges (stationary or walking) as well as leg swings (side-to-side and front/back). You can do these sprint-specific drills for about 4 — 5 minutes.
  • Accelerations and Plyometrics — you can do some light plyometrics like squat jacks, high knees, and skater hops as well as 10, 20 or 30-meter accelerations again for about 4 — 5 minutes.

Your warm up sessions are geared towards activating your body muscles and sharpening the reaction time in order to generate speed in a quick and safe manner. After warming up for 15 minutes, you will be ready for the sprints.
Sprint Workout

It’s possible to choose your preferred number of sets to take part in for an effective sprint workout. Here are some sets that can be used in a sprint workout:

– Four sets where you cover a distance of 40 meters at 95%, walk back to where you started and do another sprint. The sets should be done after every two minutes before taking a five-minute rest after doing all the four sets.

– A single set of 400 meters, where you should sprint as fast as you possibly can before taking a two-minute rest.

– Four sets of 100-meter strides where you take easy strides and cool down before walking back to the starting point for another set.

You can jog for half a mile and stretch a bit as a form of cooling down. Beginners should sprint once a week but athletes can do it twice in a week.

Other Ways of Burning More Fat and Maintaining Muscle

Apart from sprinting, you should also incorporate weight lifting in your workout program. Investing in a good Olympic weight bench will be important in ensuring you lift weights safely. Lifting heavy weights and sprinting very fast increases your body’s fat mobilization as well as muscle maintenance.

It is important to chart your progress in the weight room to note any reduction in strength as it could point towards a probable muscle loss. You can also invest in the best treadmill to build up your sprinting power and speeds for an effective sprint workout.

Tips to Becoming a Sprint Workout Pro

In order to become a pro in sprint workout, you ought to start slowly with shorter distances and work your way up. At the beginning, you should take adequate time to rest but as you get better the rest period should be decreased slowly. Sprint for the shortest period of time at your best speeds since it will be more effective than sprinting for long but at a less velocity.

References

http://www.marksdailyapple.com/how-to-maintain-muscle-while-losing-weight/

http://www.builtlean.com/2016/05/09/sprint-workout-burn-fat/

http://www.aworkoutroutine.com/how-to-lose-fat-without-losing-muscle/

Guest Post – Start Smart: Declutter your Kitchen for Healthier Eating this Spring

If you have been waiting for the perfect moment to tweak your diet, ditch those unhealthy snacks and organize your cooking area – no time like the present! This sunny spring is a perfect opportunity to establish some ground rules in your diet and refresh your kitchen’s look with a few simple tips.
According to a recent study, you’d be surprised just how much your stacks of useless utensils and crowded tables affect your subconscious self and prevent you from finally sticking to your healthy eating resolutions. Let’s walk through some of the quickest spring-friendly tips to declutter and boost your nutrition!

Snack Swap

First of all, clean out your kitchen cabinets of unnecessary, unhealthy snacks, and throw away those sauces, herbs and spices past their expiration date (we all have at least several packs of those!) and of course, rethink your baking materials and switch to a healthy alternative.

Unfortunately, if there’s any junk food in your kitchen, plus your space is poorly organized, you’ll always have easy access to unhealthy snacks which are designed to increase your craving for them, which will only make your healthy dieting difficult. Keep your kitchen stocked up on fresh, healthy snacks, and you’ll be well on your way to a healthier diet!

Declutter your stocks

A clever storage strategy starts with rethinking your kitchen organization. More often than not, we tend to keep too many items on the counter, while stuffing our drawers with more items than we need and stacking long-lasting items on poorly organized shelves.

Hang your most used utensils close to your stove, and add hooks inside your cabinets for extra hanging space. Use angled drawer shelves for better visibility of smaller items such as spices, and use pull-out racks to organize your dishes and your cleaning supplies. Repurpose your glass jars to pack your nuts, seeds, and grains; which will encourage you to include them in your meals.

Back to the basics

Although it’s useful to have numerous cooking utensils at your disposal, you likely still use that unhealthy Teflon pan or cracked plates and cups that just take up space and support an unhealthy lifestyle. Get rid of the pots and pans with unhealthy coating and find multipurpose items that will come in handy in almost every cooking situation.

For instance, a multifunctional KitchenAid blender is a perfect addition to any kitchen, ideal for making those creamy smoothies, versatile sauces, and experiment with your own creative dips. Evaluate which tools you use on a daily basis, and give away or sell those that simply take up space.

Master meal prepping

Pick your favourite healthy food cookbook, such as Everyday Super Food by Jamie Oliver, and organize your week to spend a few hours in your now cleverly arranged kitchen to prep, pack and freeze your meals beforehand for as many days as possible.

In addition to food, glass boxes and a kitchen food scale will be all you need to make your meal prepping work. Follow your dietary guidelines and calorie needs to create a balanced meal plan, and you’ll save plenty of time if you set aside several days’ worth of meals to suit your needs, and of course, prepare your snacks, smoothies and other healthy beverages to complement your diet.

Simplify your grocery shopping

This one is old but gold – never skip following your grocery list! This will ensure quicker trips to the store, less money wasting and you’ll be less tempted to buy junk food items that will disrupt your new plan. Once you start preparing meals beforehand, your fridge will be stocked up with meal boxes and healthy snacks, but you also need to consider raw materials for your next round of cooking.

According to Lauren Slayton, the founder of Foodtrainers, about 30% of your fridge should always stay empty – this way, you will always have room to pack your leftovers and other foods. Organizing your groceries and keeping them in the fridge will also save you a few trips to the store, as your food will not go bad so quickly.

Perhaps taking the first few steps on this list seems the most challenging, but once you get a taste of a healthy lifestyle, you will be much more motivated and encouraged to follow through. Start your spring cleaning in your kitchen, stick to these healthy habits, and you will ensure that you don’t need to repeat the process the very next year!

Guest Post: Reasons Why Yoga is Good for Your Health

Dealing with everyday stress seems to be more difficult today. Just as you’re about to finish a task at work, your boss assigns to you another project; meanwhile, your pet is sick, and your phone battery is dead. It looks like everything is going down in flames. Instead of allowing stress and anxiety to get the best of you, you can start developing your own strategies for handling stress and staying healthy. One of the best ways to do that is by hitting the mat and giving yoga a try.

Have a perfect posture

By spending a lot of time hunched over our computers we are ruining our posture since it is difficult to keep the spine in a perfectly upright position all the time. This means that our sedentary lifestyle puts a lot of strain on neck and back muscles, and modern technology, as well as hours spent in front of a computer, don’t make things any easier. Not only does a poor posture look bad, but it also causes back, neck, and other muscle and joint problems. Yoga improves your flexibility, it strengthens your neck and back muscles and helps you stand straight. You will soon notice that your posture is improved and that your back pain problems are gone.

Get Stronger

Strong muscles look amazing, but when you spend a lot of time sitting at a desk or in front of a TV, it becomes very difficult to keep that sculptured body. Strong muscles mean that you’ll stay healthy for a long time, you will improve your balance, and you will look amazing. As easy as yoga may seem at first, it’s very difficult, and before you know it, you will notice your body changing, becoming leaner and more muscular.

Improve Flexibility

Not only will you be getting stronger, but you will also become more flexible. Improved flexibility is something that happens over time. During your first classes, you might have trouble bending over, touching your toes, and doing a backbend. Still, if you are persistent and dedicated, you will soon notice your body becoming more flexible with every new class. As your flexibility improves, all your pains and aches will significantly diminish. You will also become more graceful, as you will have better posture and you will be moving with ease.

Fight Insomnia

People who suffer from insomnia have also noticed that the quality of their sleep is significantly improved after only eight weeks of daily yoga. What is more, a study found that even people who survived cancer started feeling less fatigued and could sleep better after doing yoga twice a week. Sleep issues are tightly connected to anxiety, and it is not uncommon that you find it difficult to fall asleep just because you cannot stop thinking about everyday problems and troubles. Breathing and mental exercises help your mind to relax too, and allow it to slow down, so you will soon discover that you’re sleeping better. Start using yoga accessories to help you focus better: find bundles of white sage on Sivana Spirit – the smell is lovely and it will help you relax.

Yoga is not only good for relaxation and finding a peace of mind, but it also represents an incredibly effective mind-body practice. By focusing on your breathing and keeping your body in the right position, you will find it easy to meditate and relax. The best thing is that pretty much anyone can do yoga – there are different kinds of yoga for you to choose from, and once you find the one that’s perfect for you, you will notice that you’re getting healthier with each day.

Diana Smith is a full time mom of two beautiful girls interested in topics related to health and alternative medicine. In her free time she enjoys exercising and preparing healthy meals for her family.

Coping with Stress: Strategies to Help

In order to take care of our health and wellbeing overall; we need to look at several different aspects of our life. It can all be very well hitting the gym to do some weights or taking yourself out for a run every day. But there are other aspects to think about with our health too. One aspect is nutrition. It can be easy to think about going out to exercise, but it is no good if then you just go back home and eat an entire chocolate cake. You might look fit on the outside, but it can mean that you’re unhealthy on the inside. But the main point that I’m going to touch on today is mental wellbeing and stress. The two can be very closely related, so it is important to understand, and then look at ways to cope.

Find Your Trigger

If you feel like you are constantly battling with your stress levels, then it is time to think about what your triggers are. Is it that you feel stressed out by your family situation or with all of the work you have to do? Combined with the normal stresses of everyday life, it could become too much for you. If you can identify what your trigger is, then you look at how to eliminate that from your life. If you feel like you never have time to yourself after a busy day at work, and then you come home to a messy home with lots of chores to do; it can overwhelm. An example of how to cope in this case could be to arrange a babysitter on certain days if needed, so that you can have some time alone or to exercise. It could be that you could get a cleaner; so at least the stress of chores on top of a busy schedule is eliminated.

Find Healthy Ways To Cope

As stress and mental health are so closely linked; it is important to look at how to cope with things that won’t make either of those things worse. It can be easy to just get into a downward spiral, perhaps self-medicating with alcohol or even just food. The issue with either is that they can both have such a detrimental effect on your stress and mental health; as well as physical health. If you have found that this kind of self-medicating has become a problem for you, then you might need to look into alcohol rehab with good reputations to get yourself back on track. Looking for healthier ways to cope is the best to avoid this; so that you can improve and help yourself; not make things worse. It could be exercise or it could be meditation. It might just be reading a book. Just find something that will help, rather than hinder.

Make an Action Plan

You have to sit down and make a plan of action when it comes to your stress levels and mental health. Think about situations that you need to avoid, or what to do if you find yourself getting really stressed out. When you plan ahead, it makes a massive difference.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Make More Money With These Smart Blogger Moves

If you’ve been blogging for a little while, you might be wondering how you can push forward to make more money from it. Not all bloggers are in a position to give up their day jobs. Many people who write on their own websites do so as a hobby. But if you think that now is the time to earn enough income from your writing passion for quitting your job, what is your plan of action?

Yes, it is possible to make money from writing. And yes, it is possible to make enough from it that you could quit the day job. It might all have started as a hobby, but now your blog has found its voice and its audience. Your website is receiving more traffic than ever, and you’re pushing out plenty of articles per week. Monetizing your work will be the biggest reward for your effort.

There are a few ways you can earn money from your own website or blog. Selling items here is easier than you think. You simply need to write relevant articles that naturally offer information or links to the things you want to sell. You could also invite donations to your pages, particularly if you write articles that provide help and advice. This can be done quickly and easily with a PayPal plugin on your WordPress site.

Why not collate all your articles into a helpful ebook? You can sell this on Amazon, or sell it directly from your blog site if you have a shopping cart facility. Mail order is also possible, but this can put people off buying from you. Limited access websites or content can also help you generate income. You might charge a nominal sum to give readers a password to allow them access to your most valuable content.

Now you’ve been writing for a while, you’ve probably picked up speed. You’ve overcome all those startup challenges, and you’re writing good quality articles more often. Why not write for other successful websites? Here is how you get paid to blog for other sites:

  • Focus on your niche – You know what you know, and you know it well. Stick to it as this is where your strengths lie.
  • Be prepared to write a proposal for any articles you’re thinking of submitting.
  • Always read what’s on the site you want to write for so you can be sure your work will appeal to their readership.

Promoting your own site can be done for free, but you might choose to invest a little money into some paid advertising. Whichever way you choose to do it, make sure the internet is your go-to provider. Your blog exists online and is open to the whole world. Limiting your resources to offline media and advertising is unlikely to reap many rewards. Once you have increased your traffic, you’ll be able to command a higher price for other advertisers. You may be able to achieve sponsorship or be asked to write product reviews. This too could lead to more income.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Guest Post: 5 Tips On Becoming A Better Athlete With An Elbow Compression Sleeve

As an athlete, you need to maintain the healthy body so as to optimize your performance. It’s only a healthy body that can provide enough energy to propel faster movement.

Our arms play a key role in the general body balance and vital role for tennis players. To have a healthy arm to benefit you greatly as a sportsman, consider the use of an Elbow Compression Sleeve. Outlined below are tips on how embracing the use of the compression sleeves on your arm can improve your health and hence your overall performance

#1. Protection Of Your Arms From Scratches And Abrasions

A sportsman’s life consists of moving in different environments. Take the case of athletes taking part in the cross country or Boston marathon. Your body can be prone to minor injuries during the training exercises.

That’s why you have to give your arms enough protection. Putting on these compression sleeves will ensure your elbow is protected from minor accidents during the vigorous training or races.

Remember these minor injuries can pose discomfort or infection to your skin. Moreover, the sleeves are designed in such a way that they will stabilize muscles around the elbow region and hence protect them from excessive sliding.
Hence giving you safety even to minor tears in the muscles which could have otherwise occurred

#2. Managing The Muscle Soreness

As an athlete you have to keep up with your training, however, during such training, you might incur some pain on the area around the elbow or sustain a sore muscle. This could be a case of concern since it has the capacity of distracting you from your optimal performance.

However, with when you wear an Elbow Compression Sleeve, the pain as a result of the soreness can be reduced greatly giving you more time to concentrate on your exercises or races. Actually, it is the compression force applied and hence less strain on the muscles that helps alleviates the pain.

Regular exercising, like running, or any other activity that causes vibration to the body result into the contraction or misalignment of the muscles; it is this contraction or vibration that leads to the soreness or swelling in the joints.

#3. Aids Faster Muscle Recovery And Healing

By wearing the elbow compression sleeves, you are aiding your muscles in recovering faster from the previous rigorous activity. Without this help, the recuperation can take much time.

A research conducted and published in the International Journal of Sports further back up this fact; the elbow sleeves increases the oxygen concentration in the tissues around the arms and hence faster healing or performance When you wear this device, the level of the lactic acid formed as the anaerobic activity heightens is greatly reduced. The reduced lactic acid implies the body, therefore, will take less time to repair itself. I the end your muscles recover faster.

#4. Good Temperature Regulation

As an athlete, you, having the ability to regulate your body temperature as a sportsman is an added advantage to your performance. By wearing the Elbow Compression Sleeve, you are able to maintain the right temperature you need both the cold and hot weather.

Since they are made of perforated materials, air can flow through and thus providing the much-needed cooling. In addition, it will also reduce the amount of sweat which could otherwise accumulate greatly. The steady temperature will provide you with much comfort and ease of performance.

#5. Shields You From The Dirt

Strenuous activities like running results into the body producing much sweat in an effort to keep cool. When these sweats mix with other dust which an athlete is likely to pick on the way, it results in much discomfort.

On the other hand, wearing the Elbow Compression Sleeve ensures that your elbow is not directly exposed to these dusts. After the race, you can then easily remove the dust which will have accumulated on the sleeve and not your body. In summary, an Elbow Compression Sleeve is not just worn for beatification, but for health reasons.

It will enhance your performance and quickly aid your body to return to its usual state even after a tiring activity. It will also help you reduce you swellings and soreness on the elbow, which is common in an athlete’s life.

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