If you’ve come up with a few New Year’s resolutions to check off during 2016, use this guide to ensure you meet your goals:
Make 2016 your year to shine with these tips.
Eat a well-balanced diet
Eating right can help you feel and look amazing, so stick to a well-balanced diet during 2016. Be sure to enjoy plenty of fruits, vegetables and lean proteins like chicken and fish.
Take care of your body
You can’t run on empty, and you need more fuel than just food. To recharge, get adequate sleep and focus on recovery after exercise. Massage therapy can help you get a good night’s rest and promote muscle growth.
Visualize your goals
If you need to “see to believe,” then visualize your goals. Create a clear picture in your mind of your accomplishments, whether it’s your crossing the finish line after a marathon or beating a personal record in weightlifting.
Make 2016 the year to become the best version of yourself.
You’ve likely heard the saying “beauty is pain” and shrugged it off as a mere proverb of womanhood. Unfortunately, this nonchalant approach to the physical effects of high heels and heavy hand bags is taking a toll on primped princess everywhere. Learn more about the dangers of accessories and how massage therapy can help:
Heal your beauty aches and pains with a massage.
Your favorite pair of pumps may give you mile-long legs, but this footwear also puts you at risk for osteoarthritis, nerve damage, lower back pain and plantar fasciitis.
Sure it’s convenient, but do you know what lugging around a week’s worth of snacks is doing to you? By toting an oversized purse, you put stress on your body that can lead to anything from aches and pains to nerve trauma and degenerative joint disease.
Take care of yourself
If you can’t can’t forgo the sometimes-painful aspects of your style for more practical options (like a small clutch or gym shoe), it’s important to promote healing as soon as you kick off those pumps or put down your tote. Use a Moji personal massager on any sore areas, especially your feet, shoulders and lower back.
It’s hard to keep up a consistent workout schedule when you’re constantly waiting for your sore muscles to heal. Many athletes rely on over-the-counter anti-inflammatory medication like Aleve, and while those can reduce inflammation, they don’t promote muscle healing. In fact, inflammatory drugs can actually slow down the healing process. Massage, however, not only reduces pain, it can also speed up muscle recovery and leave you ready for your next workout. Using a personal massager on your hamstrings, quads, calves and feet can help you recover quickly and may even promote a longer running stride. After all, healthy muscles allow you to perform at your peak.
Stretching is another important part of the muscle recovery process. Many people warm up before a workout, but forget to cool down with a stretching session. Stretching can improve flexibility, give your joints and muscles a full range of motion, and provide you with an overall better workout. You should be stretching all major muscle groups that your activity involves. For instance, if you’re a runner and want to focus on getting a stronger stride, you’ll want to concentrate on muscles in the legs. Here are a few stretches to do after each workout:
Target the appropriate muscles to enhance your stride.
Loosening up your hamstrings can help give you a longer stride and propel you forward.
Lie on your back with one leg bent and the foot flat on the floor. Wrap a towel or rope around the other foot, and gently raise it straight up into the air toward the ceiling. Only raise your leg high enough until you start to feel a comfortable stretch. Hold the stretch for a few seconds, lower the leg and repeat on the other side. Do this exercise about 10 times on each leg.
It’s important to keep your quad muscles strong and limber in order to achieve the best running stride possible.
Standing up straight, grab one foot and lift your heel back up toward your rear to give your quad a nice gentle stretch. Make sure to keep both knees in line with one another, and keep your shoulders back. Hold for a few seconds then repeat on the other leg.
Stretching your calves is essential because gaining more flexibility in your calves and Achilles tendons will help you push off the ground more effectively and even lower your risk of straining those particular muscles.
Sit down with your legs straight in front of you. Place your hands around the balls of your feet. If you can’t yet reach that far, wrap a rope or a towel around your foot and gently pull your toes in toward your shin. Exhale as you go deeper into the stretch, and hold it for about three seconds. Repeat this exercise five to 10 times.