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- Tips to Keep Your Body Prepared For Regular Exercise [1 Update]
- Important Steps to Take When Planning Your First Visit to the Chiropractor [1 Update]
- Relieving Back and Neck Pain Through At-Home Physical Therapy [1 Update]
- Preparing Your Diet for the Post-Surgery Recovery Period [1 Update]
- Things To Remember When Staying In A Hotel By The Beach [1 Update]
- A Closer Look at the Sole F63 Treadmill [1 Update]
- "Taylor Thomas" <submissions@isnare.net> Aug 04 02:40AM +0800
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Article Title: Tips to Keep Your Body Prepared For Regular Exercise
Author: Taylor Thomas
Word Count: 718
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Whether you've recently decided to train for your first 5K, or you've been working out on a regular basis for years, it's vital to take care of your body before, during, and after your workouts so that you can continue exercising. Getting motivated to exercise is a huge first step, but if your body cannot handle the pressure of working out multiple days in a row, you'll be unable to complete your desired exercise program. Fortunately, there are a couple of important steps you can take to make sure your body is properly prepared for exercise that will help you during and after you finish your workout.
Carb Up
While coffee and energy drinks may be enough to get you through a long workday, they don't provide any nutrients that will help you during your afternoon workout. You'll need to eat foods with carbohydrates during your lunch in order to have the necessary energy for a good workout in the afternoon. And, if you're someone who enjoys a morning jog or swim, there's usually not enough time to digest any foods that will give you the energy you need. The best way to prepare your body is to consume some complex carbohydrates the evening before you plan on working out.
Traditionally, you may have heard that athletes enjoy a big plate of pasta before a big event. However, if you're trying to exercise and lose weight, mountains of noodles may not be your best option. Look for carbohydrates that offer you the stored energy you'll need for a long workout, but don't come with added fats. Some complex carbohydrates to consider eating the afternoon of or evening before a workout include:
• Black, pinto, or kidney beans
• Potatoes, yams, or eggplant
• Carrots, cucumbers, or broccoli
• Cabbage, spinach, and lettuce
• Apricots, prunes, or plums
The more carbohydrates you can pack into your diet, the more energy you'll have to get through those last couple minutes of a grueling workout.
Stretch, Stretch, Stretch
Stretching is one of the most important things you can do before your workout to prepare your muscles and joints for what lies ahead, and after you've finished to help your body recover. Before your workout, it's best to do a slight jog or some other kind of exercise to slowly warm up your muscles and increase your heart rate. After about ten minutes, you can begin your stretching routine. Ideally, you'll have the time and patience to stretch just about every main muscular area in your body.
However, if you're only going to do a few stretches, it's best to make your quads, hamstrings, and back muscles a priority. For almost any exercise, these cores muscles will be at play, and their flexibility can make or break your workout. This same rule of thumb applies post-workout as well. If you neglect to stretch your back, for instance, you may not be able to get out of bed the next morning due to stiffness. If you can, stretch multiple times a day to keep your muscles limber and strong.
Hydrate
The human body naturally loses water throughout the day from trips to the bathroom, sweating, and even breathing. In fact, most people who aren't even exercising don't replace the fluids in their body at an appropriate rate. When you're working out regularly, you lose fluids even faster than the average person. Fluids are essential for a number of different functions when it comes to keeping your body fit, so you need to make a point to replenish your body as much as possible. The best way to do this is to keep a reusable bottle on your desk, in your car, or in your backpack that you can fill with water and drink from throughout the day. If the average person needs 6 to 8 glasses of water each day, it's a safe bet you'll be needing ten or more. Keep the fluids coming throughout the day, and make sure you have a water bottle in the gym as well.
About The Author: Taylor Thomas is an experienced writer who has written for a number of notable publications. As a lifestyle expert, Mr. Thomas is able to offer advice and insight on a multitude of topics, including those pertaining to wellness. http://www.laserspinewellness.com/
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Article Title: Important Steps to Take When Planning Your First Visit to the Chiropractor
Author: Taylor Thomas
Word Count: 680
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If you've been suffering from chronic back pain, you've probably either been referred to a chiropractor or sought one out yourself. Seeing a chiropractor can provide numerous benefits to your health and may even permanently relieve your back pain. Before your first visit, there are a few simple steps you should take to make sure your chiropractic treatment is affordable, beneficial, and an enjoyable experience.
Choose Your Chiropractor Wisely
Because chiropractic care is a specialty service that is not included in the same category as physicians, you need to be careful when choosing a chiropractor for a variety of reasons. The very first step you should take is to check to see if your insurance plan covers chiropractic care. If the treatment is covered, the next step you need to make is to check to see if the chiropractor you are considering takes your insurance. Chiropractic treatment can be very expensive if you have to pay out-of-pocket for every visit, so having your visits covered under your insurance can save you thousands of dollars.
You should also make sure the chiropractor you choose has the proper educational background and licensing to practice in your state. Accredited chiropractic institutions must have their guidelines approved by the Council of Chiropractic Education (CCE), so make a call to the office and inquire about the doctor's educational background to make sure it was certified by the CCE. You can check to see if the practice you're considering visiting is licensed by the state by researching on the web or contacting your state's chiropractic board.
Gather Documentation of Your Medical History
Before a chiropractor makes any adjustments, they'll want to know the reasons for your visit and your recent medical history. If you've had any imaging tests or been prescribed any medications, it's best to have copies of those files with you. While many chiropractors have X-ray machines on site and will perform their own imaging test before they begin your treatment, it's still best to have your recent medical records available for their review.
Be Prepared to Ask Questions
Before the doctor makes adjustments to your spine, you should ask him or her questions about their long-term treatment techniques. You'll want to discuss a treatment plan that fits into your schedule and your budget, and like any medical treatment, it's important that you and your doctor are on the same page before you begin. Important questions to ask include:
• Which adjustment techniques do you use and why?
• What is your experience with cases similar to mine?
• When do you expect my pain to begin decreasing?
• Can you provide me with any at-home techniques to relieve pain?
As long as you and your doctor are on the same page, your treatment plan will be designed to give you as many benefits as possible.
Dress Comfortably and Relax
For most chiropractic visits you'll want to be as comfortable as possible. It's best to wear loose clothing that will not cause discomfort while you are lying down. You'll also want to make sure that you have cleared your schedule of any exercise or physical activity that will cause you to exert excessive amounts of energy. Spinal adjustments are very delicate and once the chiropractor has manipulated your spine into its correct positioning, your spine will be very vulnerable to slipping back into the incorrect and painful position. To avoid this from happening, try to make the rest of your day as relaxing as possible.
In addition to being physically relaxed, you should try to be as mentally relaxed as possible. The success of spinal manipulations largely depends on how tense the muscles are in your back. If you have time, try practicing some breathing exercises or doing some yoga to help relax your mind before you see your chiropractor for a spinal adjustment.
About The Author: Taylor Thomas is an experienced writer who is able to offer advice and insight on a multitude of topics, including chiropractic care. http://www.chiroeco.com/chiropractic/news/14239/50/jamie-adams-named-chief-strategy-officer-for-laser-spine-institute/
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Article Title: Relieving Back and Neck Pain Through At-Home Physical Therapy
Author: Taylor Thomas
Word Count: 656
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Waking up with a stiff back or neck can be one of the most frustrating experiences to have to endure. For those who have chronic back and neck pain, this phenomenon occurs more often than not and can drastically affect one's quality of living. If you've been experiencing ongoing back and neck pain, it's important to see a doctor to make sure there isn't a more serious condition like a fracture, lesion, or tumor causing your pain. However, if your doctor has run the necessary tests and recommended that you seek a specialist to help relieve your chronic pain, physical therapy may be the best option for you.
Physical therapists largely base their treatment plans on stretching and strengthening the muscles around the problem areas in order to relieve pain for their patients. When you see a physical therapist, they will be able to design a specific treatment plan of stretches and strengthening exercises that you will need to stick to in order to start seeing some results. While you will probably practice these exercises in your therapy sessions, you may also be required to perform a stretching and exercise routine on your own as well.
Stretches
Stretching every morning and evening can do wonders for your back and neck pain. While your physical therapist will be able to show you stretches that are specific to your plan, there are some general stretches you can do that may improve your situation. These common at-home stretches include:
• Back stretches – Lying flat on the ground with your arms extended on the floor at a perpendicular angle to your body, bend your left knee and bring it towards your chest. Rotate this knee as far as you can to the right side of your body until you feel a stretch in your lower back. Hold this for ten seconds and then repeat for the other side of your body. Next, sit up with your legs straight out in front of you. Lean forward and try to touch your toes while simultaneously dropping your head to your chest. You should feel the stretch extend from your neck through your lower back. Hold for ten seconds.
• Gentle neck stretches – Standing straight with your arms at your side, slowly drop your chin to your chest and hold it as close to your body as you can for ten seconds. Next, look forward and turn your chin until it is aligned with your shoulder. Hold there for ten seconds and then repeat for the other side of your neck as well. Finally, looking forward, try to press your right ear to your right shoulder until you feel a stretch. Hold for five to ten seconds and then repeat for your left side.
Strengthening Exercises
Once the muscles in your neck and back have been loosened up, helping your joints recover as well, it may be time to begin strengthening muscles that support your back and neck so that muscles and joints in those areas do no over-exert themselves and cause your pain to return. For example, strengthening your abdominal muscles can increase the power in your core, which will in turn relieve some of the stress that is placed on your lower back. Doing common crunches and sit-ups can be a great way to begin increasing your abdominal strength
You may also notice that strengthening your shoulder and trapezius muscles may take some pressure off of your neck muscles. In order to strengthen these muscles, all you need are two dumbbells of the same weight. Standing straight, hold each dumbbell at your side and shrug your shoulder up to your ears. If you can, do three sets of ten repetitions. Once these muscles become stronger, you may notice weight being taken off your neck, which may in turn relieve some of your pain.
About The Author: Taylor Thomas is an experienced writer who has written for a number of notable publications. As a lifestyle expert, Mr. Thomas is able to offer advice and insight on a multitude of topics, including those pertaining to back and neck pain. http://www.spine-exercises.com/
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Article Title: Preparing Your Diet for the Post-Surgery Recovery Period
Author: Taylor Thomas
Word Count: 659
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There are many factors that go into whether or not you will have a successful recovery from surgery, and your post-op diet actually may be one of the most important lifestyle changes you can make. In the hours directly after surgery, you may not be eating much of anything at all. However, in the days, weeks, and even months of recovery, your diet will not only be providing your body with the necessary nutrient it needs to heal, but will also be controlling your energy levels, which can have an impact on the way you recover. By tailoring your diet and adding a few essential items, you can go a long way towards reducing your recovery time and fully recovering from your surgery.
Take Daily Multi-Vitamins and Supplements
Even if you eat as healthily as possible, you may not be able to ingest the full amount of specific vitamins that you need to increase your chances of a quicker recovery. Once your surgery is over, look for vitamins and supplements that will provide you with full doses of the nutrients you need to aid in the healing process and reduce your chance of infection. Some vitamins to pursue include:
• Vitamin C – Essential for the rebuilding of collage (necessary proteins for the connectivity of tissues and flesh), Vitamin C is also a strong antioxidant that will support your immune system
• Zinc –Important to tissue and wound repair
• Vitamin D & Calcium – Aid in bone growth and development
• B-Vitamins – Aid in tissue repair and immune support
Focus on Lean Meats
Proteins are essential in helping your body rebuild muscles, but if you're going to be immobilized by your surgery recovery, you're going to want to avoid meats that are in high in fat, like red meat. Eating lean meats such as chicken, turkey, or salmon will provide your body with bountiful amount of protein, but won't weigh you down with added fats. Natural lean meats also avoid the high amounts of sugar and dairy that can be found in protein shakes. By adding lean meat to your diet, you'll be doing yourself a favor not just after your surgery, but for your overall well-being years later.
Load Up On Fiber
Foods that are high in fiber are generally healthier for you no matter what your health situation is. However, after surgery, fiber can end up being an essential part of your diet. Sometimes, the shock that surgery causes to your body and the post-op medications can cause painful constipation. Fiber helps keep your digestive tract normal and prevent you from having gastrointestinal complications after your surgery. Whole grain breads are a great source of fiber, and will usually say so right on their labels. Fruits and vegetables also have high amounts of fiber, and it's easy to make a big salad that tastes great and provides with the nutrients you need. Also, consider switching out your normal breakfast cereal with oatmeal or cream of wheat. If you don't like the taste, try tossing in some cinnamon or a spoonful of sugar to sweeten up the taste.
Avoid Processed Foods, Soda, Dairy Products, and Alcohol
Processed foods, like fried food and artificial juices, tend to be extremely high in sugar, fat, and chemical additives that don't offer your body much in terms of nutrients. Plus, there are usually better alternatives available that will taste just as good and will be more helpful for your recovery. Dairy products can be dangerous too, because they may add to the risk of constipation, which can cause infection and severe pain. Plus, alcohol and other chemicals like nicotine are absolutely awful when it comes to helping your body recover from trauma. Stick to lean, nutritional foods and you'll increase your chances of a quicker recovery.
About The Author: Taylor Thomas is an experienced writer who has written for a number of notable publications. As a lifestyle expert, Mr. Thomas is able to offer advice and insight on a multitude of topics, including those pertaining to surgery tips. http://laserspine.net/
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Article Title: Things To Remember When Staying In A Hotel By The Beach
Author: Peg Smith
Word Count: 697
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If you're going to be headed south for a short vacation, to visit family, or for any other reason, and will be staying in a hotel near the water, you want to make sure that you're fully prepared for your trip. The last thing you want to do is have to purchase items you forgot at a tourist shop where the prices are twice as high and the quality of the products is twice as low. Before you begin packing, it's best to make a list of the things you'll need for your trip and then check off each item once it's been packed. By taking note of some often forgotten items, you will be fully prepared for your next trip to the water.
Swimsuit, Towel, and Beach Hat
Your swimsuit will be the most essential thing you could pack before leaving for your trip. While it may seem like an obvious item to remember, if you forget it, you're going to end up paying too much for a replacement, not to mention spend valuable beach time in a store or shopping mall. With the pool at the hotel and the beach just down the road, you're going to be in the water a lot, so make sure your swimsuit is the first thing that makes it into your suitcase.
You'll also want to bring a beach towel with you on your trip. While many hotels and resorts by the ocean offer beach towels, they are often times uncomfortable and have been used by hundreds, if not thousands of people. It's best to bring your own beach towel to make sure that you are as comfortable as possible. Also, don't forget to pack a beach hat. The sun can be brutal after the noon hour, and you'll want something to shade your face for the day. If you're planning on taking a walk on the beach, or perhaps playing a little bocce ball, volleyball, or other beach game, you'll want a beach hat to keep your head cool throughout the day.
Sunglasses and a Good Book
Sunglasses can be tricky to travel with, so you need to be careful when it comes to bringing your shades on vacation. Probably the worst feeling is opening your suitcase, only to find a shattered lens on your sunglasses. If you're not going to bring your sunglasses in the car or on the plane, visit your local sunglass dealer and ask them for a travel case for your shades. It may run you a few bucks, but it will be worth it when you have your sunglasses for the duration of your trip.
A good book is also essential for a trip to the beach. When you're on vacation, or traveling for any reason, there's a lot of downtime. Whether you're sitting in an airport, in the car, waiting in the hotel lobby, or enjoying a relaxing day on the beach, a good book can come in handy throughout your trip. Light reading is usually best, because you'll be picking up and putting down you book frequently, so pick a subject matter that is interesting and easy to read.
Clothes for Dining Out
When you're getting ready for a vacation to the beach, it's easy to get carried away packing shorts, t-shirts, sandals, swimsuits, tank tops, and other essential beach clothing. However, most cities by the beach have a number of nice restaurants that you may want to visit, so you'll want to have appropriate clothing and footwear to wear out for a pleasant night on the town. You don't have to bring your most expensive shirt and tie or formal dress, but it's a good idea to have some causal dinner clothes. For men, a solid color polo shirt, khaki shorts, and boat shoes are appropriate just about anywhere. Women can pack a summertime dress and some nice flats and will be ready to enjoy a beautiful dinner by the beach.
About The Author: Peg Smith is an experienced writer who is able to offer advice and insight on a multitude of topics, including travel. http://www.tripadvisor.com/ShowUserReviews-g34678-d217441-r94756810-DoubleTree_Suites_by_Hilton_Tampa_Bay-Tampa_Florida.html
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Article Title: A Closer Look at the Sole F63 Treadmill
Author: Frank Denber
Word Count: 530
Article URL: http://www.isnare.com/?aid=1853854&ca=Wellness%2C+Fitness+and+Diet
Format: 64cpl
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If you are looking for exercise equipment, the Sole F63 treadmill has a lot to offer serious walkers or runners. You will receive a lot of features on this model. Here are some reasons to check into this machine when you shop.
This machine comes with 6 training programs that are preset. Some are designed for cardio endurance while others are specially made for burning fat. You have the chance to customize two of your best routines, plus two programs for your heart. As an important safety feature the "off" switch is large and easy to access.
If you decide to buy the F63 you receive a machine with a running hood that is low in profile. This allows for a more spacious running area with maximum ventilation to the user. You also enjoy the convenience of cooling fans and a special area beneath the control panel, where you can place a water bottle.
This machine has speakers and a connection to hook up your MP3 player. This allows users to listen to their favorite audio as they run. You also receive a large LCD display that is easy to reach and read. It lets monitor heart rate, speed, and calories burned.
The frame on this treadmill is precision welded and very strong. It can handle runners of all weight classes, and tall and short runner should be able to run with few difficulties. This allows for an entire family to use the same machine, when needed.
The Sole machine is made on a heavy duty chassis. The flywheels are designed to last as they are solid steel and zinc coated, in addition to being perfectly balanced. The strength and balance of the F63 drive system provides the operator with a smooth surface for walking or running, and there are minimal vibrations to be concerned about. This allows maximum comfort and fewer distractions as one exercises.
Some treadmills collect static electricity and one may receive annoying shocks from time to time. The Sole treadmill has large rollers that are a sealed bearing design. The rollers are grounded properly with copper conductors. Large rollers provide more belt contact and this means longer belt life and smoother operation.
The belts are extremely durable with two plies of construction within four layers. They are made of strong rubber, nylon and PVC. PVC prevents your belt from stretching out too much and nylon helps to keep static build up to a minimum.
Many users appreciate the special on board message board that comes with this model. As you workout you can see scrolling text that guides you through your routine. You can keep track of your workout via the message board. When you need to set up your user profile, the message board will show you, step by step.
Setting up this machine is easy, as it has a folding deck with a safety mechanism that locks it in place after folded out. The Easy Assist design literally unfolds itself in front of your eyes. These are only a few reasons to consider the Sole F63 treadmill.
About The Author: Find a review of the benefits of using a treadmill and a summary of the features of the Sole F63 treadmill at http://1iview.com now.
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