Gluten Free Pizza

1. Grill 1/2 cup chicken sausage until it’s cooked through.
2. Preheat oven to 475 degrees Fahrenheit.
3. Garnish one Venice Bakery gluten-free seasoned pizza crust (can be found at venicebakery.com) with half a cup of marinara sauce, one large handful of spinach, 1/4 medium diced red onion, 1/2 cup feta cheese, and the cooked chicken sausage.
4. Bake 12–15 minutes.
5. Cool for one minute and eat.

Cheese and chicken provide enough protein to rebuild muscles

Spinach contains vitamin K, known to improve bone strength in athletes.

Vegan Tofu-Ginger Stir Fry

This is a well balanced meal packed with nutrition.  It’s also perfect for impromptu variations and using up items you might have lying around without having to kill any animals in the process:)

1. Boil two cups of water, then add a cup of quinoa or brown rice and reduce to a simmer. Cook 20 minutes. 
2. Finely chop one clove of garlic, one serrano pepper, and one tablespoon of ginger root. 
3. Cut up two cups of broccoli, one head of cauliflower, one red bell pepper, and one sweet potato. 
4. Pour two tablespoons of grape-seed oil in a wok or large pan. Sauté the sweet potato for about five minutes, then add the other vegetables. Stir-fry for another minute or so.
5. Add half a block of extra-firm organic tofu, cubed, and cook another four or five minutes. 
6. Pour a couple of tablespoons of Bragg’s Liquid Aminos over everything and sauté for another minute or two. Serve on a bed of quinoa.

Tofu is a great source of protein and calcium

Ginger suppresses the production of cytokines, compounds found naturally in the body that cause inflammation.

Grilled Steak with Quinoa Salad

This dish is gluten free, fast (prep time 20 mins), and perfect for triathletes

1. Coat a lean steak with olive oil, then sprinkle with thyme, basil, sage, black pepper, and salt.
2. Cook it on the grill, turning once, until just pink inside.
3. For the quinoa, boil two cups of water, then add one cup of quinoa and reduce to a simmer.
4. Cook 15 minutes, occasionally fluffing.
5. Combine quinoa with a blend of mixed baby greens, diced red or yellow bell pepper, a few slices of avocado, diced red onion, sliced cucumber, halved radishes, Greek olives, shredded carrots, and almonds for texture.

I’ve provided some recipes and a short list of some ingredients used in the recipes (and their nutritional importance!) to help incorporate these foods in to your diet…

Veggie Sports Drink

Forget about the traditional sports drinks.  This one is packed with vitamins, carbs, and electrolytes, sugar free and 100% natural!

Tomato, Pepper, and Cucumber Gazpacho

1. In a large bowl, mix together one diced ripe tomato, 2 1/4 cups tomato juice, one diced bell pepper, one seeded and diced cucumber, half a white onion (minced), one tablespoon of extra-virgin olive oil, two tablespoons of sherry vinegar, one teaspoon salt, and two tablespoons garlic. 
2. Puree in a blender. 
3. Refrigerate for four hours to allow the flavors to blend.

SERVINGS: Eight
CALORIES PER SERVING: 337

Tomatoes are rich in lycopene which significantly reduces the quantity of toxic chemicals released by the body during intense exercise.

Garlic contains antioxidants that help speed muscle repair.

Tomato, pepper, cucumber, and onion are all natural carb sources and contain potassium, a key electrolyte that helps in water absorption.

Muscle Smoothie

This is a quick, easy drink to make that is loaded with the nutrients needed to recover correctly from a strenuous workout.

1. Add to a blender 2/3 cup of natural skyr yogurt (you can substitute with Greek yogurt if you can’t find skyr, which is an Icelandic yogurt), 1/4 cup of frozen or fresh Mango, 1/4 cup of pineapple, 1/4 cup of strawberries, and three to five ice cubes.
2. Blend and drink.

Yogurt is one of the highest protein sources there is and is rich in probiotics that help with digestion

Mango and pineapple contain more antioxidants than most fruits and are crucial for muscle recovery

Post-Workout Flapjacks

The maple syrup delivers a quick pick-me-up while the buckwheat gives you a slow burning, more sustainable, and complex carb

1. Mix one cup of all-purpose flour, one cup of buckwheat flour, three teaspoona of baking powder, 1/2 teaspoon of salt, two eggs, two cups of milk (or milk alternative), and two teaspoons of canola oil in a bowl.
2. Heat a pan on medium-high heat.
3. Melt a slab of butter or tablespoon of oil on the pan and pour about half a cup of batter into the pan.
4. When the edges of the pancake round, flip it and cook until firm.
5. Serve with sliced banana, berries, yogurt, and maple syrup on top.

Eggs, milk, and yogurt give you all the protein you need for muscle building and recovery

Bananas and berries contain potassium, a key electrolyte that we sweat out during training

Maple Syrup contains manganese, a mineral that helps the body properly metabolize carbohydrates.

Cheddar Cheese Omelet, Yogurt, and Smoked Salmon

A nutritious breakfast that will make you feel fresh and invigorated!

1. Whip three large eggs in a bowl.
2. Coat a medium-size frying pan with one tablespoon of vegetable oil and place over medium heat. Pour the eggs into the pan.
3. While the eggs are cooking, grate in six ounces of cheddar cheese.
4. After about two minutes, fold the sides of the omelet over, then cook for another minute. 
5. Serve with a seven-ounce side of smoked salmon (or add to the omelet in step three) and a seven-ounce bowl of low-fat yogurt with a dozen strawberries. 

Eggs contain choline (found in the egg yolk) that acts as an anti-inflammatory

1. Between two slices of whole-grain bread, add five ounces of sliced turkey or chicken and vegetables like avocado, lettuce, sprouts, and tomato. (Use at least three colors of veggies for a range of vitamins.)
2. Add Norwegian brown cheese or goat cheese.

SERVINGS: One
CALORIES PER SERVING: 540

100% whole grain bread is a great source of carbs and because it is high in fiber, it won’t cause an insulin spike

Fresh tomatoes. Yum!

It really is hard to beat the relaxing, cathartic effects of lounging in a warm bath, where the mind can so easily find peace and calm. But add a handful of rose petals, several tablespoons of sea salts, or some sprigs of rosemary and see how the experience is enhanced. A sense of guilty pleasure will hopefully make way for the realization that you are entitled to these moments of indulgence, and all in the name of self-care.

The winter months can no doubt be harsh on our skin, regardless of our moisturizing regimens. But when done correctly (yes, there is a right way to bathe), a nice bath can not only hydrate your skin, but also your mind.

First, make sure your tub water is not too warm as that can further dehydrate your skin. Around 100 degrees Fahrenheit is where you want it. Secondly, don’t skimp. If you’re going to take the time for a bath, then do it right. Turn off the phone, turn on some soft music, and close the door to the day’s problems. Finally, soak in your bath for a few minutes before adding any oil. This allows your skin to soften and absorb some moisture before the oil locks it in. When you do use oil, choose a good quality natural oil like almond or jojoba.

Now it’s time to turn your bath into an experience, right in the comforts of your own home. Following are some suggestions how.

Chamomile – Steep chamomile flowers in boiling water for 15 minutes (or brew two chamomile teabags), then pour the mixture into your bath. The flower’s oil is anti-inflammatory and antispasmodic, and brings relief to a variety of skin disorders. Dorie Byers, author of Herbal Remedy Gardens, infuses 1⁄4 cup dried German chamomile blossoms with 1⁄4 cup dried lemon balm to create a bath made just for relaxing.

Oatmeal – For soothing and rejuvenating the skin, put 3 tbsp. of oatmeal in a mesh bath bag and let the water flow through it. The addition of dried milk powder can make this a healing, milky treat.

Orange – Twist some peels over your bath water as a way to warm and calm you this winter. Like all citrus fruit, the essential oil is held in the colorful peel of the orange, not the fruit.

Roses – For a general sense of wellness, add slightly bruised rose petals to your warm bath for both a tactile and fragrant experience.

Salt – Used in a variety of healing combinations, salt heals the skin and reduces the body’s aches and pains. Dissolve 1 cup of Epsom salts in approximately 2 pints of boiling water and add to the tub.

Massage Can Make You a More Productive Worker

Researchers have found that massage tends to lower the body’s production of cortisol, a stress hormone that suppresses the immune system. Block cortisol and the body’s so- called “natural killer cells” are freer to attack any incoming germs before they can establish a beachhead in your body. Along with a health-saving regimen of hand washing and preventive care, regular massage can go a long way toward keeping you sniffle- free. And fewer colds mean fewer sick days, which means you can get more done.

Massage Can Make You a Better Driver

Your driver’s ed teacher was right: never, ever change lanes without looking both in the rearview mirror and physically looking over your shoulder. Yes, twist and turn that neck for safety’s sake. Most rearview mirrors have a blind spot, and countless accidents occur every year when drivers unknowingly move into the path of another car. One study from the United Kingdom found that the number of crashes caused by blind spots rose 50 percent between 2009 and 2011, probably because of a thickening of the metal structures between the front and back windows in an effort to make cars structurally safer. It makes the cars safer, but it also makes the blind spots larger.

Now think about what happens when a stiff neck makes turning your head painful. Fortunately, a massage can improve blood flow to the stiff area and will provide the nutrients needed for quick recovery. Your neck will feel better, and you’ll drive more safely as a result.

Massage Can Help You Lose Weight

Starting an exercise regimen takes mental discipline, but it also takes a willingness to endure some pain. That’s because after any strenuous workout, muscles get inflamed, and that leads to soreness.  Suffering through a bout of aching arms, calves, shoulders, and thighs might just drive the faint of heart back to the couch.

Researchers at the Buck Institute for Research on Aging in California and the McMaster University in Hamilton, Ontario, recently studied men’s muscles after they exercised on stationary bicycles. They found that when the men had their legs massaged after a workout, they suffered less soreness the next day. The reason: massage seems to inhibit the activity of cytokines, which are proteins that cause inflammation, while it promotes the growth of mitochondria, which produce energy in the cells.  Less soreness means fewer excuses to skip a workout, which can help you stick to your exercise routine and see the results you seek.

Some more vigorous types of massage like the friction strokes used in Swedish and Sports Massage increase the metabolism of the soft tissues being targeted.  And when you are trying to lose weight, any little bit helps!

Massage Can Make You a Better Dancer … or Tennis Player … or Golfer

The reason has to do with proprioception— the body’s innate sense of the relative position of all its parts. Police conducting field sobriety tests may ask drivers they suspect of being under the influence of alcohol to close their eyes and touch their nose. People with normal proprioception can usually do this pretty accurately. Those who’ve had too much to drink cannot, because alcohol impairs proprioception.

Some massage therapists are trained in an advanced form of flexibility therapy called proprioceptive neuromuscular facilitation (PNF), which can help clients learn safer, more natural ways to move their bodies. But even basic massage techniques have been shown to improve the mind-muscle link, therefore increasing an individual’s fine and gross motor control. Massage alone won’t earn you a spot on Dancing with the Stars, but it can help you be more adept and ditch your two left feet.

Massage Can Make Food Taste Better

OK, it won’t technically make the food taste any different, but it certainly can improve your digestion. Who relishes a feast when it’s followed by indigestion and a bloated feeling?

Massage has been shown to encourage the release of enzymes that break down food once it’s been consumed. This not only makes digestion easier,but also increases the absorption of nutrients. Massage also encourages the release of antioxidants, which neutralize acids in the stomach. Finally, it increases peristalsis, the involuntary contraction of the muscles that moves food through the intestines, reducing the chance of constipation.  If you’re prone to indigestion or abdominal discomfort, tell your massage therapist. He or she may know specific massage techniques that can be especially beneficial to you.

Massage Can Lower Blood Pressure

Massage cannot magically unclog narrowed arteries or reverse cardiovascular disease, but it can help relieve stress, and managing stress is an important step in controlling blood pressure.

A number of studies point to the ability of gentle, relaxing Swedish massage to lower blood pressure. For instance, a 2011 Iranian study looked at 75 prehypertensive women. Some of the women received 10–15 minutes of Swedish massage three times a week for 10 sessions, while those in the control group did not. Based on the results, investigators concluded “massage therapy was a safe, effective, applicable, and cost-effective intervention.”

In 2010, researchers from Dillard University in Louisiana wondered whether therapeutic chair massage and instruction in diaphragmatic breathing might help lower blood pressure in African-American women. This is an especially at-risk group, with an estimated 44 percent suffering from hypertension, according to the American Heart Association. The study found decreased systolic blood pressure levels in these women for a week following a massage.

Warning: not all massage is likely to lower blood pressure. Some types, such as trigger point or sports massage, may actually increase blood pressure. If you have high blood pressure, talk to your doctor about how massage can fit into your overall wellness strategy.

Massage Can Make You Smile

You probably leave each massage session with a smile on your face, but you may be surprised to learn just how long it can last. Evidence suggests that massage therapy can relieve symptoms of depression, and, in turn, perhaps coax a grin during tough times.

In 2010, Taiwanese researchers investigated randomized controlled trials of massage therapy in depressed patients. Based on the results, they concluded that massage therapy has “potentially significant effects” in alleviating depression. The findings, reported in the Journal of Clinical Psychology, indicate that the improved emotional mood brought on by massage might be due to stress reduction and relaxation, by bonding between therapist and client, or possibly by promoting the release of oxytocin, a hormone noted for its ability to induce feelings of optimism and increased self-esteem.

More study is needed to determine just why massage seems to be such an effective antidepressant, but this much is clear: massage can put a smile on your face, and that’s better than a frown any day:)

In your neighborhood, leaves have probably turned gold and red, the weather has cooled down, and homeowners’ thoughts have turned to outdoor cleanup. But hauling out leaf blowers, ladders, mowers, and rakes—not to mention using them—opens us up to the possibility of pain and injury.

Typical fall cleanup tasks such as raking, pruning, and cleaning gutters can cause back pain, muscle strain, repetitive motion injuries, tendinitis, and carpal tunnel syndrome, as well as other injuries and accidents. The Centers for Disease Control and Prevention report that approximately 42 million people seek emergency room treatment for yardwork-related injuries each year.

Lou Paradise, pain management expert and president and chief of research at Topical BioMedics, offers the following seven safety tips to add to your autumn cleanup checklist:

1. Warm Up, Cool Down, and Take Breaks

Walk and stretch before you exert yourself. This helps prevent your shoulders, neck, and back from

being strained. When you’re finished with your chores, gentle stretches will help relieve muscle

tension. Take periodic breaks to stretch your muscles and drink water to stay hydrated.

2. Dress Appropriately

Lightweight, natural fibers provide warmth without trapping sweat, and long-sleeved shirts and long pants protect skin from bugs, scratches, and sun. Wear sturdy, closed-toed shoes or boots with slip-resistant soles to prevent injuries and minimize the risk of falling.

3. Choose Proper Accessories

Wear safety glasses to keep eyes protected from flying dirt and debris; earmuffs, a hard hat, and a steel mesh face visor when using a chainsaw; and gloves and a facemask when handling chemicals (such as lawn fertilizer and insect poison). Be sure to keep toxins away from children and pets.

4. Find The Right Equipment

For example, use a rake that is comfortable for your height and strength, and look for ergonomic handles. If the rake handle isn’t padded, wear gloves to prevent blisters.

5. Use Proper Posture and Movements

There’s a tendency to favor our dominant arm when doing yard work, which is a habit to avoid. Make sure to switch arms often so you’ll work the muscles on both sides of your body equally and prevent overworking certain muscle groups. When picking items up, bend at the knees, not the waist. Vary your movements and alternate your leg and arm position.

6. Don’t Overload Yourself

Do not overfill leaf bags, and remember wet leaves are especially heavy. To avoid injury, you should be able to handle bags comfortably, without straining.

7. Climb Ladders Carefully

Make sure your ladder is in good repair with no loose hinges, rungs, or screws. Place it on a firm, level surface and check to be sure it’s fully open and locked. When climbing, wear shoes with nonslip soles and ask someone to hold the ladder in place. Always face toward it when climbing and descending, and never sit or stand above the level indicated by the manufacturer.

Once you’re done with your fall cleanup, see your massage therapist to help identify and work out any sore spots. Communicate what you were working on, what movements you made, and where you’re sore, so your body can feel as good as your yard looks.

As kids return to school this fall bearing heavy backpacks, don’t wait for them to complain about back pain.  Instead, pay attention to their posture and keep a keen eye on all the items loaded into those packs each day.  According to the Consumer Product Safety Commission, more than 13,700 kids ages 5-18 years old were treated in hospitals and doctors’ offices last year for injuries related to backpacks.  Experts recommend that kids carry no more than 10-15% of their body weight.  ”Backpack injuries are commonly caused by wearing overloaded backpacks, as well as lifting and carrying them incorrectly,” says orthopaedic surgeon and American Academy of Orthopaedic Surgeons (AAOS) spokesperson Melanie Kinchen.

The AAOS recommends the following safety tips to help eliminate pain and discomfort due to backpacks:

★ Always use both shoulder straps to better distribute weight.

★ Tighten the straps and use the waist strap, if the bag has one.

★ Remove items if the bag is too heavy.

★ Place biggest items closest to the child’s back.

★ Bend at the knees to pick up a backpack.

★ Carry only those items required for the day; leave books at home or school whenever possible.

Additionally, parents can help ward off backpack-related pain by observing their children put on and take off their backpacks to see if they are struggling. Watch for any changes in posture when wearing backpacks, and encourage children to reveal any discomfort that may be caused by a heavy backpack, like numbness or tingling in the arms or legs.

“Parents and teachers should guide kids to take preventive measures,” Kinchen says. “Start by choosing a backpack that is appropriately sized for your child, or have them use a rolling backpack as an alternative to carrying the heavy load on their shoulders.”

By following these tips, it’s possible for you and your kids to work smarter at getting smarter.

Few people know about fascia, a three-dimensional web of support that facilitates, or inhibits, movement. Like a movie director who influences every scene, fascia coordinates every move of the body. Fascia is a thin connective tissue that wraps every muscle fiber, every muscle bundle, every individual muscle, and every muscle group. It becomes the tendon that knits into the connective tissue covering the bones. For extra coordination and strength, it forms sheets to transmit force between muscles. Nerves, blood vessels, and organs also have fascial coverings.

Healthy fascia is smooth and slippery, so muscles can slide like silk. When gummy, dense, and contorted, unhealthy fascia binds muscles and limits movement. Collagen fibers give fascia its shape and structure, which organize along lines of tension in the body.

In Pat’s case, long hours sitting at a computer shortened and thickened the fascia in the front of her chest and neck, causing fascia around the muscles in her back and shoulders to create additional fibers. Her shoulders felt tight, not because they were shortened, but because they were encased in stiff, misdirected fibers.

Common exercises–such as using elliptical and weight machines, and traditional stretching–are two-dimensional. They focus on contracting and lengthening muscles, like clenching your fist and then opening your fingers wide. This is good for muscles, but ignores the complexity of your fascial network.

Pat’s muscle-focused exercise routine reinforced the misalignment and tightness in her fascia. A more helpful approach would have been to pay attention to her posture and choose non-repetitive movements, such as adding angles to weight exercises, stretching in multiple directions, and using balance equipment.

Exercising in a three-dimensional, non-repetitive way engages more of your fascia, so the different layers can slide more freely.
Without the coordination of an adept fascial network, movement is like a B-rated movie: stiff and awkward, lacking smooth transitions and subtle inflection. Over time it leads to dysfunction and pain. Bodywork can return fascia to a more fluid and flexible state. Showing Pat these techniques brought her relief, as did adding variety to her exercise routine. As a result, she has regained the flow in her body.

From easing arthritis and asthma to improving digestion, the benefits of massage therapy run the gamut. Massage helps relieve daily stressors and eases recovery from many serious illnesses. In The Complete Book of Relaxation Techniques, Jenny Sutcliffe points out that massage can relieve pain by stimulating the production of endorphins–the body’s own painkillers–and, by increasing the sensory input to the brain, thereby blocking out the pain messages.

The positive physiological and psychological effects of massage were demonstrated in a recent study of patients undergoing care for cancer. When given massage, study participants at the University of Texas MD Anderson Cancer Center in Houston exhibited increased relaxation, better sleep, and improved immune function, along with relief from fatigue, pain, anxiety, and nausea.

In Ayurvedic Herbal Massage, author Gita Ramesh says regular massages can “relieve stress and help to promote a long and healthy life.” In the Indian healing system of ayurveda, massage is considered a form of whole body exercise that increases stamina and energy, while simultaneously delivering an inexpressible quality of stillness and joy–a time to be present. Massage realigns the entire body, promotes deeper and more natural breathing patterns, and helps restore individual resources of vital energy. The moments spent in massage are an opportunity to experience oneself as completely accepted.

Regular massage is a gift to yourself. Through the power of structured, healing touch, massage helps the body run smoothly, like keeping a musical instrument in perfect tune. Massage rejuvenates the body from the outside in, with side benefits that include improved complexion, better posture, and a relaxed disposition on life.

Sleep is crucial for optimum immunity, Harris says. When you don’t get enough shuteye, your workouts may be less effective and you’re more likely to store fat. But that’s not all. Your ability to manage stress throughout the day is also compromised.

Studies reveal women frequently turn to food to soothe themselves in times of stress. It’s also a fact that many women eat more to raise their energy level. The root of these problems can be traced to the stress-associated hormone cortisol. Initially it suppresses appetite, but later there’s a rebound increase. Sleep experts know the less you snooze, the more cortisol you produce. Harris says the hormone also depletes muscle via cellular breakdown. As your cortisol levels increase, your muscles weaken and the strengthening exercises you do become less effective.

The good news: you don’t have to lose any sleep over this dilemma. Not when you follow these 10 tips for a good night’s snooze.

1. Get regular exposure to daylight, especially in the afternoon. (Research shows that night-shift workers can improve daytime sleep by working under bright lights.)

2. Prior to bedtime, use dimmer switches or turn off a few lamps to lower the lighting in your home or apartment.

3. Don’t allow yourself to nod off on the sofa. When you start feeling drowsy, get up and go to bed.

4. Use your bedroom only for sleep and sex. Don’t make it a satellite office, study hall or entertainment center.

5. When you can’t sleep, try using imagery and thoughts to relax. Deep-breathing techniques also work.

6. If you haven’t dropped off within about 20 minutes, get out of bed and read or engage in some other quiet activity. Go back to bed when you get sleepy.

7. Put the alarm clock out of sight. Clock watching doesn’t help you sleep — it may even keep you awake.

8. Sleep specialists recommend lying on your back or on your side, not your stomach.

9. Get Fido and Fluffy their own comfy beds. In a study conducted by the Mayo Clinic, half the people surveyed had their sleep disturbed by pets.

10. Only take over-the-counter sleep aids as an occasional emergency measure. You can build up a tolerance to them very quickly. If you find yourself relying on them, see your doctor.

1. Be brutally honest about your posture. You may think it’s pretty good, but if you are having neck-and-shoulder pain, headaches, issues with arms and hands, or if a bump is forming at the base of your neck, something needs to change. Breathing problems could even be related to curled-in chests. Don’t blame it on your bed or your genetics; you didn’t inherit a bad posture gene, you inherited the habit. The pain is there to show us where our body needs attention and maintenance. Listen to it and use it.

It’s impossible to be completely honest about how your posture looks just by seeing yourself in a mirror. Each of us subconsciously adjusts our posture when we look in the mirror. To be truly honest about our posture, we need to accidentally see a side view of ourselves in a window or reflective surface of some kind as we’re walking by. That is where you’ll see the real truth.

2. Stop thinking about your shoulders. Change your focus. Instead of concentrating on your shoulders, work on keeping your chest up and open. Your body will look better, function better and be more comfortable in the long run. You may even be able to breathe and digest food better.

Make sure to pop your chest up, not out. Visualize a string attached to the top of your sternum, pulling it up, and another string on the top of your head. Use your abs to help. When doing this, be careful not to create a curve in your low back.

3. Activate your abs. Use your core to help keep your chest up and open while allowing your arms and shoulders to simply relax back to where they’re supposed to be. This exercise is ideal to practice while sitting at a computer, and it helps keep you from curling in. It’s also effective while moving and working out. If you are doing any type of upper-body lifting in your workout, make sure your abs are tight and your chest is up as high as possible. If you don’t, you will work incorrect muscles and make your neck and shoulders worse.

4. Stretch your pecs and arms. Stretch your arms in every direction: up, down, out, across the body, above your head. Do what feels good.

5. Arm circles. This is a simple exercise to help with neck-and-shoulder tension. Arm circles stretch and work the muscles at the same time. Make sure you activate your abs and get your chest up as high as you can, first. Use your thumbs. If you point them like your hitchhiking while you do your circles, it helps keep your arms straight for a better stretch.

6. Shake it out.  Unless the muscle is torn or has received some sort of impact, the only thing to blame is our subconscious holding habits and repetitive actions. I realize when we first feel pain in the shoulders, arms and hands, our first instinct is to protect it and stabilize it. It hurts because it’s stuck, and it’s no longer receiving the blood flow that it needs.

Start shaking gently, then build up to shaking them as hard as you can, for as long as you can. Then stretch. Don’t wait until you have time to do yoga or an extended stretching session. If it’s stuck or sore, shake it out, move it, stretch it right then and there.

7. Turn your hands up while you run, or slightly forward while you walk. It pops your chest up and open. When you do any sort of extended walk, jog or run, pay attention to your form and moving correctly, rather than how far you go. While you’re moving is the best time to work on posture, form, and body mechanics. If we change our patterns while we move, our muscles retrain themselves much faster.

8. Define posture. The definition of great posture is, getting out of our own way, leaning back, relaxing and letting our skeleton do its job. It’s about only using the muscles that are necessary for each movement we perform.

9. Pay attention to low-back pain. Believe it or not, low-back pain is usually caused by tension in the hips, glutes and upper legs. First, stop locking your legs together. Stretch your legs in every direction you can. This includes quads, hamstrings, iliotibial bands—everything that attaches in the hips. Muscles stretch better if you warm them up with shaking first.

10. How do you walk? Another contributor to low-back pain relates to how our feet hit the ground when we walk. Most of us turn our feet too far out when we walk; some people turn too far in, but it’s less common. Either way, most of us also walk or run while putting all of our weight on the outer (lateral) edge of our feet. When we do this every day, the musculature on the outside of our legs becomes overdeveloped and creates a huge pull on our sacrum, causing low-back curvature and pain.

Work on lengthening and strengthening your inner (medial) leg muscles. Every time your feet hit the ground, the entire palm of your foot should touch. Think about keeping your feet straight and putting your weight more in the middle, or core. If you do this, you will see a difference in the musculature of your legs, as well as experience less low-back pain.

11.) Keep your hip joint straight and get your belly weight off of your hips. It’s important when you do this to not lock your knees. Visualize pulling the front of your body straight up from the arches of your feet to your sternum. In traditional Chinese medicine, it is taught that yin (feminine) energy runs up the front of the body, while yang (masculine) energy runs down the back of your body. Visualize your body moving up in the front of the body with each inhale, and down the back of the body with each exhale.

It takes listening to our body, diligent work, honesty and patience to address postural issues and habits. The more you can work on your posture on a daily basis, the more effective the massage treatments will be to address your postural deviations.