Tag Archives: mark the spot massage

Three Delicious Ways to Stay Hydrated

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Staying hydrated is important to mood, energy levels, cognitive function and brain health. If you do not enjoy plain water or find sports drinks too sweet or too salty, here are a few ideas for make-it-yourself sports drinks that will help replace electrolytes and fluids.

Lemon-Lime Lusciousness
2 Cups of Water, 2 tablespoons of honey, the juice from 1/2 a lemon, and 1/2 a lime plus a pinch of sea salt.

Pomegranate Perfection
2 cups of green tea, 2 tablespoons of honey, 4 tablespoons of pomegranate juice, and a pinch of sea salt.

Coconut Water Combo
2 cups of coconut water, 2 tablespoons of honey, 4 tablespoons of mango, apple, guava or orange juice.

#MarktheSpotMassage
#NeuromuscularMassage

Symptoms that Are Not Plantar Fasciitis

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If you are having foot pain at night, the cause is most likely not plantar fasciitis, but rather arthritis or tarsal tunnel syndrome, where the nerves running through the tarsal tunnel are entrapped.

#MarktheSpotMassage

Try to Average 10,000 Steps per Day

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Walking is one of the best forms of exercise and it doesn’t require any special equipment, just a willingness to get up and go.

If you haven’t walked in awhile, go until you feel the first signs of fatigue and turn around.
Go a bit farther each day afterward. If you can walk just everyday for 30 days, you will have developed a habit of walking.

A pedometer will measure the distance you walk and count the number of steps you take each day. Aim for 100 more tomorrow than you took today until you can regularly take 10,000 steps a day.

#MarktheSpotMassage
#NeuromuscularMassage

Three Low-Calorie, On-the-Go McDonalds Breakfast Foods

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Skipping breakfast can take a toll on your eating patterns the rest of the day. Here are three quick breakfast foods that you can pick up at the drive-through if you’re in a hurry.
Fruit ‘n Yogurt Parfait – 150 calories
Fruit & Maple Oatmeal – 290 calories
Egg White Delight McMuffin – 250 calories

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#NeuromuscularMassage

Symptoms of Plantar Fasciitis

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Most people with plantar fasciitis experience pain when taking their first steps after being still for a long time, such as first thing in the morning, or after sitting for extended periods.

The pain and stiffness tends to lessen after a few steps.

The pain tends to be the most intense when climbing stairs after standing for a long time.
Some people describe the pain as a sharp pain in the heel, while others describe it as a burning pain or an ache extending outward from the heel.

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Causes of Plantar Fasciitis

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The people most likely to get plantar fasciitis are those who:
* are on their feet a lot (athletes, soldiers, store clerks)
* have high arches
* have excessive pronation (the feet roll inward when you walk)
* stand or run on hard surfaces for long periods of time (triathletes, chefs, store clerks)
* are overweight
* wear shoes that do not fit well or are worn out
* have tight Achilles tendons or calf muscles (the most common cause)

#MarktheSpotMassage

Pick Fat-Burning Snacks

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Snacking to cut calories can be a bad thing. You let yourself get hungry, then overdo it at the next meal.

Here are a few fat-burning snack ideas that are delicious:
A cup of yogurt with raspberries and honey
A cup of grapes with walnuts
A cup of lightly salted edamame
10 Wheat Thins and a half cup of cottage cheese
A half cup of hummus on cucumber slices
A cup of microwave oatmeal with blueberries
A banana with a tablespoon of peanut or cashew butter
Turkey jerkey and an orange
A pear with a tablespoon of almond butter
Arctic Zero ice cream – an entire pint is only 150 calories

#MarktheSpotMassage
#NeuromuscularMassage

Every Now and Again, Double Up Your Workouts

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A few random times during the month, do two 10-minute workouts. Shaking up your workout schedule will shake up the routine.

For your second workout of the day, pick something easier than your regular workout but fun.

#MarktheSpotMassage
#NeuromuscularMassage

Plantar Fasciitis Myths

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Plantar fasciitis is not caused by heel spurs. A heel spur is a small bone growth on the calcaneus (heel).

Only one out of every 10 people will ever have a heel spur, and only one out of 20 of those people will feel heel pain because of it.

Plantar fasciitis has many causes, but the most common–tightness in the calf muscles–can be treated by neuromuscular massage.

#MarktheSpotMassage