As we ring in the beginning of a new year, one thing always rings true for me. It’s easy to make New Years Resolutions. It’s much harder to stick to them. As January ebbs away, I forget my promises to myself to practice clean eating, drink more water, spend less money, and exercise daily. Instead, I fall back into old habits. And I’m not the only one. In fact, only about 10% of people who make New Year’s Resolutions successfully implement lasting change. The other 90% fail.
This year, I decided to abandon the idea of New Years Resolutions and instead, concentrate on one big idea: making healthier choices. Instead of getting bogged down in laundry lists of habits I need to change and goals I need to achieve, I’ve decided to start off this new decade with only simple rule to keep in mind: if it makes me feel better in my body, mind or spirit, I’ll do it! I’m happy to report that one week into 2020, I’m still on track with my commitment.
I started small on the first day of the year. Because the weather was mild and the sun was shining, I packed a pair of sneakers and a bagged lunch into my IAMRUNBOX Backpack Pro and took it to work with me. When my lunch hour came, instead of turning away from my computer for a quick 20 minutes to gobble down a bag of chips and a soda, I stepped outside for a brisk walk around the block and ate a sandwich on a park bench. Not only did I feel like I had made a positive change on my very first day, this small bit of refreshing exercise stopped me from falling into my usual after-lunch midday slump. I already felt like my new year was off to a positive start!
This small but important change in activity has continued throughout my entire first week of the new year. My daytime walks and healthy lunch time meals have left me feeling invigorated and more energetic, and the energy boost has even given me more strength and stamina in my gym routine. I’m glad that I didn’t make “healthier lunches” a New Years Resolution, because I’m sure feeling that obligation to a resolution would have made me give up in the first week. The open-ended idea of simply making a healthier choice has given me confidence and has allowed me to find joy in a new routine I hadn’t even planned on.
If you’re also someone who has already given up on their New Years Resolutions, or is just looking for a new activity to make your days healthier and more enjoyable, this may the approach for you. Thankfully, there a lot of tools out there to make incorporating a healthier choice into your daily routine easy and fun. For me, the IAMRUNBOX Backpack Pro was the thing that cemented my new lunch time routine. Having a sleek backpack I could take to work with me on my daily commute made packing my sneakers, my lunch, and my laptop into one place simple and easy. It’s lightweight, so carrying it didn’t feel like a burden. And because it’s roomy and compartmentalized, I’ve even started packing my after-work gym clothes into it, without worrying about them becoming dirty and wrinkled. The materials are sturdy, so I can toss into my backseat and under my desk without worrying about anything inside becoming damaged.
I wish you the best of luck in whatever you decide to do in this new year! If you are also someone who is embarking on a journey of health and happiness, remember that finding one small but significant change may be the thing that propels you through a whole 365 days of healthy living.
]]>For a lot of us, the holiday season is a whirlwind of activity. Buying gifts, wrapping presents, cooking and baking, holiday parties and spending time with loved ones are joyful, but often daunting, tasks and plans. The season that brings love, cheer and togetherness can also bring a lot of stress. In fact, over 80% of Americans report feel moderate to high levels of stress during the holidays.
Most people feel stress in their body as much as their mind. Stress can cause headaches, stomach pains, muscle fatigue and even sleep problems. Fortunately, there’s a lot that can be done to help manage stress and fight the symptoms. Mentally, it’s important to give your busy mind a break from worrying. Although it can be hard to find a few minutes to yourself during this busy time of year, it’s important to set aside time for hobbies you find enriching, like reading or listening to music. Try mediating for 10 minutes a day and practicing deep breathing exercises when you feel tension mounting. Exercise can serve as an immediate stress reliever, as it allows the tension to leave your body. Yoga and tai chi are great because they’re low impact and emphasize the importance of deep, steady breathing.
Bodily self-care during the holidays is the number one way to relieve the symptoms of stress. While it may be difficult to find time in between shopping and visiting loved ones, massages are shown to lower your heart rate and blood pressure, relax your muscles and increased the production of endorphins, your body natural “feel good” chemical. Fortunately, you don’t have to book an appointment at an expensive massage clinic to experience these benefits. There are a lot of great at-home massage tools to try this year.
If your feet and calves are worn out from marathon shopping trips, the HighHealer is perfect for you. It allows for both hot and cold massage using a special soap stone roller that immediately soothes overworked muscles. Created by a podiatrist, the HighHealer is specially formulated to bring relief and relaxation to tired, achy feet and calves.
If you’re someone who handles stress by unconsciously clenching your jaw, neck and shoulders, the HighBaller will be just what you’re looking for to provide an at-home upper body massage. Featuring two width-adjustable balls, the HighBaller can be used on the floor or mounted on the wall. It will instantly release stress from painful trigger points in your back and neck. If you’re looking for something more light weight that can be carried in your purse or luggage, try the BLACKROLL Micro Roll. This foam roller is handheld and is exactly the right size and shape to use on your neck or jaw for a quick, 10 minute massage in your car or at your desk.
Finally, remember that stress can cause your sleep to go completely off-schedule. If you’re someone who lies awake at night tossing and turning, unable to fall asleep, the solution to this might be found right where you rest your weary head. Having the perfect pillow can be the simplest solution to insomnia caused by stress. The ActiveLife Pure Sleep Orthopedic Pillow has anatomical shape that supports the bend of the cervical spine. It has a "memory effect" that takes the individual form of the head and neck to gently and evenly distribute the pressure of the body while reducing tension in the muscles of the neck and back. It’s even infused with aloe to help you drift off to sleep peacefully.
It can be easy to get bogged down in stress during the holidays. But remember that it truly is the season of happiness and hope. Along with your self-care routine, try to maximize the moments that bring you joy this season, whether it’s spending time with loved ones, eating delicious foods, or caroling and volunteering. Maintaining your health will be the final step to truly enjoying and relaxing during the holiday season. Eating well, getting enough sleep, exercising when you can, and taking time for yourself will make your season complete.
]]>1) Tell us a little bit about yourself and your fitness background.
I am a group fitness instructor in San Diego, CA. I specialize in a class format called Core De Force which is a high intensity, butt-kicking MMA style workout! I have also been certified through the ISSA as a personal trainer for the past 4 years.
2) What has been your biggest client success story? Why do you think it was a success?
While I don’t have one huge success, I get excited for those clients who were afraid to start in the beginning and end up making those long term habits. I’ve had clients from when I first started still hanging with me today! I couldn’t be more grateful!
3) What would you do differently if you were starting in your industry now?
I would just tell myself to loosen up a little! Fitness doesn’t have to be so rigid. Just have fun with it
4) Which people or books have had the most influence on in your life and why?
5) What weekend hobbies do you enjoy?
I love going to walk by the beach on Saturday mornings with my husband and getting coffee together. I also love getting together with some of our friends for a Saturday morning brunch that we make ourselves.
6) Whats your favorite movie?
Deadpool! I’m a huge Ryan Reynolds fan, so really, anything with him in it is my favorite! But if I had to choose, definitely Deadpool!
7) Whats your favorite food?
Tough one! But lately, I’ve been digging Ramen from a local sushi restaurant called Sushi Exchange! If you’re ever in San Diego, give it a try!
8) What's your favorite part about being an ActiveLife Activist?
I get to hear about innovative tools for fitness and general health that most have never heard of before and I get to guide others towards them!
9) Tell us about your favorite AL product and why you enjoy it so much.
It’s officially the most wonderful time of the year! I love the holidays. Celebrating with friends and family, enjoying delicious food and relaxing before it’s time to get to work on those New Years Resolutions is something I look forward to all year! But something I don’t look forward to: figuring out what to get my friends and family as gifts. Shopping can be stressful, especially this time of year with long checkout lines and heavy traffic. I try to accomplish most of my gift buying online, but that comes with its own problems. Mainly, what to choose from! And when I can’t decide what to buy, I always end up making last minute decisions and blowing right through my shopping budget!
So, every year I look for Gift Guides. Gift Guides take the guesswork out of picking out of the perfect present for my loved ones. This year, I am happy to announce that I found a Gift Guide that suits everyone on my shopping list: activelife’s Pain Relief Gift Guide! Pain relief isn’t something I normally associate with the holidays, but then I got to thinking…it’s the end of a long year, everyone on my list seems to struggle with their own little pain point, and it’s bound to be a gift that they’ll actually get some use out of after the holidays end!
So, I started my shopping at the top of my list (and at the top of the body) with their Upper Body Pain Guide. I immediately thought of my sister, who always seems to be suffering from an achy neck and shoulders. She loves to work out and lift weights, but she complains that her tight shoulders hold her back. activelife sells the HighBaller, which seems perfect for her! It’s a massage tool she can use on the floor or mount to the wall, and its guaranteed to release her trigger points in her neck and upper back. Bingo! One person done.
Moving down my list (and down the body), I got to my dad. My dad spends a lot of time on his feet, at work and at home. He loves to garden and work in the garage, and he’s not a big fan of sitting still. But, he tells me that he always seems to suffer from Charley Horses, especially after he goes to bed at night. Looking through the Lower Body Pain Gift Guide, I immediately land on the BLACKROLL BOOSTER Set. I know my dad is going to be impressed by this, because it’s a foam roller AND a massage tool that’s the perfect size for his calves. One more perfect gift picked out…
Which brings me to my best friend. She’s a true globetrotter. She loves to travel and every year I seem to be buying her a new piece of luggage as a gift. This year I wanted to do something different! She always tells me that her least favorite part of travelling is sleeping on airplanes and in hotel beds because they leave her with an aching neck and back. The Back Pain Guide leads me to the BLACKROLL Recovery Pillow and I know it’s perfect for her! It’s an ergonomic travel pillow that’s a million times better than her old airplane neck pillow.
activelife’s Pain Relief Gift Guide has made this the most painless year of shopping yet! But I still have one person left to buy for, and it’s the toughest person on my list: my mother. What do you get for the person who deserves the best gift ever? This year, I finally have an answer, and it comes from the Foot Pain Relief Guide! It’s called the HighHealer, and it’s the solution to my mom’s high heel addiction. My mom wears high heels to the office every day and she loves them, but they leave her with blisters, heel pain and a bad case of planter fasciitis. I know she is going to LOVE the HighHealer, because it promises to relieve her foot pain in only 10 minutes a day!
I can’t believe how much easier this year’s holiday shopping has been after using the Pain Relief Gift Guide. I didn’t even have to leave my house! No fighting through traffic, checkout lines, and wandering around the mall wondering what to buy each person on my list. My shopping is done, I got the perfect gifts, and I stayed within my budget. Now, I can truly look forward to spending the rest of the season relaxing and enjoying the company of my loved ones!
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It’s 2 AM and I’ve just been jolted out of a deep, restful sleep by what feels like a knife sinking into my calf. After lying there for a few minutes in agonizing pain, rubbing and massaging my aching muscle, the sensation finally subsides. I’ve been visited by and nursed myself through yet another charley horse.
These nocturnal leg cramps don’t just affect me. In fact, over 60% of Americans reports having nighttime leg cramps or muscle spasms. It doesn’t always happen at night, either. You can be struck with these sometimes painful, but always annoying, leg cramps after exercise or while simply sitting at your desk. So what causes these dreadful involuntary spasms?
The pain in your calf, commonly referred to as a charley horse, is actually triggered by the spasm and balling up of your muscles. It can last from a few minutes to several hours and can leave lingering soreness and discomfort for two to three days! Unfortunately, while most of us are very familiar with the symptoms of a charley horse, doctors know little about what the exact root cause of them may be. Thankfully, we do know that there is much that can be done to prevent them.
Dehydration is a major causer of charley horses, as is electrolyte imbalance caused by exercise. Chalk this up to another reason to drink your water during the day and rehydrate your body after exercising! But there are other causes for charley horses that shouldn’t be ignored too, and sometimes guzzling H2O just won’t do it.
If you experience charley horses while being seated at your desk or on the couch, it may be your body’s way of warning you that you’ve been sitting for too long. Prolonged sitting can cause the circulation throughout your legs to go a little haywire , leading to the aforementioned balling up and spasming of your calf muscle. To alleviate charley horses from sitting, get up as often as you can and take a short walk around your living room or office to stretch your legs and get your blood circulating smoothly again.
Finally, the most effective way to alleviate and prevent nighttime charley horses has to do with daytime stretching. Taking the time to stretch your leg and foot muscles each day, including before and after exercise, can drastically reduce your chances of being visited by a nocturnal leg cramp. You can even try stretching after showering, when your muscles are most relaxed, or right before bed. There are several ways to achieve a great stretch, but the most fool proof and effective involves a foam roller.
Foam rollers help you to achieve the perfect amount of pressure and exertion when stretching your calves and feet. While foam rolling helps your muscles to loosen and relieve tightness, it’s also extremely effective in increasing your blood circulation in a nice, even manner. Remember that blood circulation is one of the major causes of charley horses. I like the BLACKROLL PRO foam roller for massaging my tight calves, because of its increased hardness and density. It ensures that the calf muscles keep their elasticity, even while your body is resting in a prone position.
To get the best use out of the BLACKROLL PRO foam roller, try the following simple stretch after your daily exercise, and again before bed. Start by sitting on the floor with your legs extended in front of you. Place the roller under your calf. You can allow your other foot to rest on the floor, or for added pressure, try crossing the right ankle over your left foot. This can be tricky if you don’t have great balance or aren’t familiar with foam rolling, so try to work your way up to it. Then use your hands to lift your hips off the floor, just enough for you to roll from the ankle to below the knee. Rest whenever you feel your arms begin to tire. Then switch to foam rolling your opposite calf. You should feel pressure in your calf muscle, but stop rolling if you feel any sudden pain (and remember to never begin any exercise or stretching program without consulting your physician first!) Once you’ve rolled out your calf muscles, try sitting with your knee bent at a 90 degree angle and using the BLACKROLL PRO foam roller under your feet. Stopping the muscles in the soles of your feet from tightening may also help in alleviating and preventing charley horses.
Hopefully, with the right hydration, exercise and stretching, these simple tricks will be enough to prevent those occasional charley horses. If they continue to be persistent, or are frequent or severe, you should always talk with your doctor. While most charley horses are common enough, they can be indicative of a more serious medical problem.
]]>Written by: Laura Oakland
A revitalizing night’s sleep might be right under your head—or your ear, depending on your favorite sleeping position. Selecting a pillow that matches the way you sleep can dramatically improve the quality of your slumber, especially if you have special considerations like pain in your neck or back, sleep apnea, or even chronic insomnia.
As someone who has suffered with insomnia, I can tell you that it’s no walk in the park. In fact, it makes you so physically and mentally drained that the last thing you want to do when the sun comes up is walk anywhere at all. I tried everything to cure myself of insomnia, even going so far as to use over-the-counter medicines that just made me drowsy during the day. It took me a long time to realize that one of the main causes of my chronic lack of sleep was my out of date bed and pillows.
Few of us ever think about our pillow being the thing that stops us from falling into a deep, rejuvenating sleep. But in fact, supplying your body with the right cushioning is one of the most critical components to a successful rest. Nothing feels better than having the correct height and softness beneath you to rest an achy, weary, over-thinking head on. The correct pillow can even aid in alleviating painful back and neck conditions.
But how do you find the right pillow? It’s easy to walk into a store like Bed, Bath and & Beyond and just grab a new one from one of their overflowing bins of pillows. But does it suit your real needs? Is it the right level of softness or firmness, the right height, the right material? Will it cause you to sweat at night, leading to poor sleep or even acne? There are so many things to consider, it can be overwhelming.
Thankfully, I found a pillow that took the guess-work out of making the right choice. The BLACKROLL RECOVERY PILLOW is specially designed to meet a huge variety of sleeping needs. Its innovative design starts on the surface, featuring an ergonomic shape suitable for side sleepers, back sleepers, or belly sleepers. On the inside, rather than cotton filling, which loses its shape and becomes flat over time, it features breathable memory-foam that offers support to the head and neck. It even prevents you from becoming overly heated during the night, because of the many ventilation channels and the cotton cover (which can also be taken off and washed repeatedly, meaning you don’t even need a pillow case.)
One of the most beneficial features of the RECOVERY PILLOW is the fact that it’s even perfect for travel. Have you ever tried to fit your bed pillow into your carry-on? It’s almost impossible, and nothing ruins a perfectly enjoyable vacation like not being able to get a good night’s sleep on the plane or uncomfortable hotel bed. Thankfully, the RECOVERY PILLOW can actually be condensed, rolled up, and slid into its own travel bag. Just place it in your carry-on luggage and prepare to finally experience the restful sleep on your long flight that you always need.
I’m happy to report that my insomnia is now a thing of the past. The BLACKROLL RECOVERY PILLOW has completely transformed my nighttime routine. I no longer lie in bed, tossing and turning, dreading the sun coming up. Now, my head hits the pillow, and within minutes I fall into a deep, restful sleep. I wake up the next day feeling rejuvenated, invigorated, and ready to take on whatever challenges I face that day, knowing that my comfortable bed is waiting for me that very night.
]]>Human beings are built to run long distances. When it comes to long distance or endurance running, humans can outrun most animals. It’s true! We’re not all built for speed, but the fact that we sweat means we stay cool when running in the heat. We have spring-like ligaments and tendons in our feet and legs that are crucial for running, and our short toes make us incredibly efficient. In any long distance race, we could outrun most mammals in terms of longevity and distance.
This probably shocks you, because for the average modern person, running can hurt. It’s true that human beings evolved to be excellent runners, but those sure-footed ancestors of ours also didn’t have couches, wonderfully comfortable beds, or Netflix. The fact of the matter is, running uses parts of our bodies that the average person may not use much daily. Regular running, even for seasoned athletes, can cause sore ankles and feet, stiff thighs and calves, and even an aching back. Fortunately for all of us, there are ways to stop those painful side effects of a great run. It’s all about recovery.
It can be easy to forget about the important relationship between running and recovery. Many runners build up extensive training plans, thinking about their goals for speed, time and distance. But not everyone remembers the equally important recovery plan. Elite runners or runners training for marathons might spend 1 to 4 hours a day on recovery!
The foundation of your recovery plan should be rehydration and refueling. You need to rehydrate your body within 10 to 15 minutes of completing your run. If you were sweating profusely, replacing your fluid loss is crucial. You also need to refuel. Even if you don’t immediately feel hungry after a run, your body is craving protein and carbohydrates. That doesn’t mean you should just reach for the closest candy bar, though. Look for foods with a good balance of carbs and protein-like a bagel with peanut butter or yogurt and granola.
Now that you have those steps down, it’s time to start thinking about your stretching and your muscles. You need to start stretching within 25 to 30 minutes of finishing your run. It’s the only way to increase your running performance and stay healthy and fit for the long term. You should focus on the major muscle groups in your lower body-your calves, hamstrings, glutes and hips. You can optimize your post-run stretching and save time by using a foam roller and a stretchy loop band. I recommend the RUNNING BOX from BLACKROLL. It’s all the tools you need for post-run recovery, packaged in one easy- to-carry bag.
The RUNNING BOX takes the guesswork out of recovery, stretching and injury prevention. The MINI FLOW is a small textured roller, so it’s perfect for increasing blood flow and oxygenation to your muscles through rolling and massage. The SLIM is a fascia roller designed for alleviating calf and glute soreness. And the LOOP BAND makes performing post-run squats for intense muscle-building quick and easy. It also comes with training booklets and a free app that shows you detailed exercises and stretches so you can develop your own post-run recovery plan.
Finally, remember that a well-balanced meal two to three hours after your run is going to give your body the final push into full recovery. At this point, your body needs more than fluids and a light snack. Your muscles require something substantial, be it breakfast, lunch or dinner. Always try to plan your daily runs into a timeframe allowing you to eat a hearty meal soon after.
Thankfully, your recovery plan doesn’t have be a chore. You’re a runner and that means you’re performing the work your body was made to do! After you’ve built your recovery schedule, and you’ve invested in the right BLACKROLL running tools, remember to treat yourself to something fun and relaxing. Massages, Epsom salt baths, even a luxurious nap can all help you achieve your running and exercise goals. Have fun with it!
]]>1) Tell us a little bit about yourself and your fitness background.
I am a slackliner and I’ve been doing this sport for about 5 years. I don’t have any additional background in fitness or gymnastics.
2) What has been your biggest client success story? Why do you think it was a success?
I am my own coach and a client.
For me personally the battle is to keep me healthy and pain free since tricklining (the kind of slacklining I do) is a high impact sport.
Doing massages and exercises besides actual training is a must.
3) Talk about the biggest failure you've had. What did you learn from it?
In my training I get an immediate feedback whether I do a trick correctly or not. I land it or I fall and get slapped by a line.
So the biggest failure would be to get scared, not to throw a trick correctly and then deal with the circumstances.
Also, a failure would be not to throw a trick you want to learn. It actually feels like a bigger failure to me.
4) What would you do differently if you were starting in your industry now?
I would be 7 years old. Yeah, in our sport kids progress like crazy.
But since I can’t change that I wouldn’t change anything. I think I’m doing as much as I can.
5) Which people or books have had the most influence on in your life and why?
I really like discovering “Flow”. If you are not familiar you should get it.
Steven Kotler wrote a book about it. It really helps to understand how not to have fear.
For me it’s the biggest barrier I have to go through while training.
6) What weekend hobbies do you enjoy?
I pretty much don’t do anything besides slacklining.
Even if I do photo shoots or record funny videos they are all about slacklining.
Sometimes if I’m injured and I can’t train I go running if I can. I like running uphill. I
also like taking long walks or watch my boyfriend play disk golf. He is a slackliner as well but it’s one of his hobbies.
7) Whats your favorite movie?
I really like comedies or just good movies.
You know that feeling when you just watched a good movie? I watch movies on planes, it’s the only way for me to get through long flights.
8) Whats your favorite food?
I really like fish and sea food in general. I can eat it all day long!
9) What would people be surprised to know about you?
That I started slacklining when I was 32 years old.
People normally don’t start a new sport from ground zero at that age. I did and I’m really happy about it.
It’s never too late to find your passion and start training. That’s why I want to inspire others to do the same. I have two Guinness Records now in slacklining and I really enjoy training and progressing.
10) What's your favorite part about being an ActiveLife Activist?
I like to get to test different creative one of a kind things!
I love supporting my body to stay healthy and I experiment with new techniques and exercises.
So for me, getting a package from ActiveLife is like getting a new toy for a kid.
Check out Olgas website and info, here: www.bounceandflip.com
]]>I remember the very first time I booked a 60 minute massage. I had started my new job a few weeks earlier, and every morning and evening I was commuting well over an hour to and from the office. I knew how long 60 minutes felt like in the car and I was more than ready to spend the same amount of time in the capable hands of a licensed massage therapist! The daily commute and eight hours in front of my computer everyday was really taking a toll on the muscles in my neck, shoulders, lower back and even my hips! Every day, I felt like I woke up with more kinks in my body than when I went to sleep. This is going to be fantastic, I thought to myself after hanging up the phone with the massage clinic.
And it was! I felt so great after my 60 minute massage that I told myself it was well worth the $100 spent. I left the massage clinic feeling like I was floating to the car. I sang along to the radio the whole car ride home (which I never do during my daily commute, being way too cranky) and woke up the next morning still feeling like a hundred bucks.
But here’s where things got complicated. The next week, I was fully ready to release those bodily kinks again. I laid down another $100 and laid right back down on that massage table. And the next week…and the next. By the next month when I examined my budget and expenses, it hit me: I had spent over $500 in massages (and tips) that month.
I couldn’t help it. I was addicted to feeling those bodily aches and pains release through my weekly massage. The daily commute, too much time at my computer, and not sleeping well left my body feeling sore, tired and weakened. But there was no way I could afford to get weekly massages anymore! There has to be a better way, I told myself.
So I began to do my research about why the particular type of massage I was getting felt so good! And why the effects from my massage didn’t stop when I got off the table. I felt great for days after getting a massage. And that’s how I first learned about fascia and foam rolling.
Fascia is the biological fabric that holds our bodies together. It’s an interconnected web of thin, strong, elastic connective tissue existing between the layers of muscle fibres, between muscles, around organs. It’s vast—covering every nerve ending, muscle and organ of the body-and it’s a MAJOR player in the way our bodies move, react and recover. I had assumed that the deep tissue massages I had gotten so addicted to were just really intense muscle rubs. But I was so wrong. Every time I got a deep tissue massage, I was actually experiencing something called Myofascial Release. This technique involves applying gentle, sustained pressure into the connective fascia. This in turn releases restricted areas of the fascia (remember those ‘kinks’ I woke up with everyday?) and increases mobility and rang of motion.
There’s a lot more to the science of fascia and Myofascial Release. But basically, I learned two things. One, my massage therapist is an incredibly gifted, talented and wonderful person and I owe her a fruit basket and a Thank You card. Two, I don’t actually need to pay $100 an hour for myofascial release. I can do it at home (every single day!) with a $40 foam roller that can be used over and over again. In fact, there are affordable foam rollers for every part of your body! And they can be used at home, in the gym—even in my office on my break.
And foam rolling is simple. It couldn’t be more inexpensive, more easy to learn or more low-tech. Let’s just talk about my lower back for a minute. My lower back hurt daily when I finished my daily commute. I just couldn’t understand why. I’m not happy to admit it, but I spend 11 to 12 of my waking hours every day just sitting down. Sitting in the car, sitting at my computer, and then usually sitting on the couch for an hour or two in the evening after hitting the gym and the grocery store. You would think that all that sitting would keep my back relaxed. But I couldn’t be more wrong. The human body isn’t made to sit all day! Our bodies are designed to live like cave men. Hunting, gathering, running and climbing for survival. When we spend the whole day sitting down, the fascia in our bodies tighten up. And as I already explained, the fascia covers everything- including your lower back. Hence, my lower back felt like a small army was walking across it daily, planting land mines of tiny, tight little fascial knots. Land mines that seemed to explode when I rolled out of bed the next morning.
Now, I’m happy to admit that not only am I not rolling out of bed in the morning, I’m springing out of it! Ok, maybe not everyday because Monday mornings are still tough. But I can tell you that after a week of using a foam roller for myofascial release, I was definitely a much more chipper morning person. The foam roller I use for my lower back in the BLACKROLL STANDARD ROLL. It’s cheaper than a massage therapist, I use it for 20 minutes a day, and my lower back has never felt better.
I’ve even been foam rolling in my office. I keep a BLACKROLL MINI and MICRO ROLL in my desk drawers and when I’m talking on the phone, I keep it on speaker and use them on my neck, face and shoulders. I’ve even started using them on my wrists because foam rolling may reduce your chances of getting painful cramps prolonged typing (again, it’s all about that myofascial release to keep your body limber). At first I was getting a lot of strange looks from my coworkers (I see you Debbie from Accounting) but I’m happy to report that the foam rolling trend is spreading and I’m not the only one picking up the habit!
So, if you’re like me and you spend too much time in the car, too much time at the computer, too much time sitting down—or if you’re just addicted to getting massages and spending waaaay too much money—now is the time to try foam rolling. You don’t have to spend $100 an hour anymore. You can spend $40 on one foam roller and lifetime of happiness.
1) Tell us a little bit about yourself and your fitness background.
I was born and raised in Guam so I love tropical weather and being outdoors.
Growing up, I was into playing basketball and volleyball.
After high school, I started venturing off into different sports: Brazilian Jiu Jitsu, Crossfit and Olympic Weight Lifting.
During college, I was so intrigued by Ninja Warrior, which was originally from Japan, and I wanted to try these obstacles for myself.
However, at that time, I could not find a gym or a place where I would be able to train for such events.
The options that I found were to either: build my own obstacles or become a member of multiple gyms that had different types of equipment.
As my college senior project, I used this idea of putting all of these workouts and sports into one place creating a hybrid type of training for hybrid athletes.
Today, it is now known as Hardkour Performance.
2) What has been your biggest client success story? Why do you think it was a success?
My biggest client success story would have to be Annaliese A., who is originally from Colorado.
She dropped into one of my intro classes at a rock climbing gym and was determined to do an obstacle course race.
Her dedication, hard work and ability to absorb and just learn everything from scratch is amazing.
With 4 months of training and trusting the process, she competed on her first ever Spartan Race and ranked in the top 10 at one of the hardest venues nationally.
Now, she will be competing at North American Championships in West Virginia in August (which is only her second race!)
3) Talk about the biggest failure you've had. What did you learn from it?
Biggest failure would have to be losing friends in the process of growing the business.
Everyday I learn something new and it is a rollercoaster of emotions day in and day out.
My biggest take away from this is that you start to learn who really supports you and who doesn't.
There always have been people wanting to simply benefit from either me or the business.
4) What would you do differently if you were starting in your industry now?
If I were starting in my industry now, I would start smaller than I did.
I would do as much as I can on my own and then expand out.
But even knowing what I know now, I would probably do the same process and learn from it.
5) Which people or books have had the most influence on in your life and why?
My mentors and listening to podcasts' of Gary Vaynerchuk and Andy Frisella have been very influential in my entrepreneurial life.
Like I mentioned in the earlier questions, it is a rollercoaster of emotions each day. You never know what will happen.
You can have 2 new clients one day and 5 clients cancel their memberships the next.
Gary and Andy keep it raw with the realities of having your own business and I am able to relate.
Being able to apply their experiences with mine has been so valuable and it has taught me more than I have learned from anyone else or schooling.
6) What weekend hobbies do you enjoy?
My newest found hobby is trail running with my clients.
Waking up before the sun comes up (instead of sleeping in) and then climbing up to highest point of the trail with the amazing views.
AND then being able to eat a filling breakfast with some coffee.
A weekend well spent!
7) Whats your favorite movie?
Ah! Can't name just one but I love fighting/action movies: Jet Li, Jackie Chan, James Bond.
8) Whats your favorite food?
Sushi!
9) What would people be surprised to know about you?
I am a HUGE foodie! Created my own food blog before I started Hardkour Performance.
My Camera Eats First #FEEDYOURCAMERA
10) What's your favorite part about being an ActiveLife Activist?
Functional and high quality product that I can get behind and promote to my clients as well as use for myself.
I have tried and used plenty of products similar to what ActiveLife offers but none come close!
11) Tell us your favorite AL product and why you enjoy it so much.
I have so many but my ABSOLUTE favorite is the HIGHBALLER.
SO unique and functional. I use it all the time and recommend it to my clients.
I even bring it to class and trainings so clients can use mine.
It gets all these hard to reach places that a regular foam roller just cannot reach or dig in.
]]>
INGREDIENTS:
-8 oz water
-1 chamomile tea bag (we love Traditional Medicinals Chamomile Tea Bags)
-1/4 cup oat milk (or preferred milk of choice)
-2 tsp honey
-Cinnamon for serving
-NORDIQ Night Complex
INGREDIENTS:
1 glass of filtered water
1 handful of ice
1 Lemon
4 Strawberries
1 tbs NORDIQ Magnesium Powder
INGREDIENTS:
1 handful of ice
1 Banana
1 packet of Acai Puree
1 tbs nut butter
1 tbs NORDIQ Magnesium Powder
1 cup of almond (or any non-dairy) milk
Mango Chia Pudding 🥭
Chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. This overnight chia pudding recipe is the perfect breakfast to get your day going and be properly nourished!
INGREDIENTS:Ultimate Green Smoothie Recipe🥝🥬
Green smoothies provide a powerful boost of vitamins, minerals, antioxidants and other nutrients without causing chaos to your digestive system. Since you are eating natural, whole foods in the most optimum form for your nutrient absorption, you'll have more energy to get things done and enjoy your day.
INGREDIENTS:
4 ice cubes
1 kiwi, cubed
1 banana, sliced
1 cup spinach
1 NORDIQ Nutrition Multi Nutrient Capsule
1 slice of green melon
1 cup water or non-dairy milk
1 cup plain greek yogurt (optional)
Blend together and enjoy for a properly nourished digestive and immune system 🙂
We love to incorporate our NORDIQ vitamins into our food, especially Digestive Complex!
Fats, proteins and starches need digestive enzymes to break down properly so the nutrients in the food are absorbed optimally by the body. Digestion and intestines are easily affected by poor diet, stress, aging, intense workouts and environmental factors.
This oatmeal breakfast recipe is easy, delicious and perfect for on the go!
INGREDIENTS:
-1/2 cup oats
-1/2 cup water
-1 NORDIQ Nutrition Digestive Complex Capsule
-1/2 cup apple cubes
-Dash of cinnamon
-Added seeds, nuts and/or fruit of your choice to top it off
Start by adding oatmeal, water and seeds to the glass. Then add the cubed apples. Open one Digestive Complex capsule and pour the contents into the mixture. Finally, sprinkle some cinnamon. You can make this recipe as overnight oats to have breakfast prepared every morning :) The longer the ingredients soak into the oatmeal, the more flavor you'll taste!
]]>July 17, 2018
Ribbon cutting planned for Waynesboro 'Shark Tank'
Many are familiar with ABC’s Emmy Award-winning reality show, Shark Tank, but the residents of Franklin County would be interested to know that a local company is also inspiring inventors to dream big.
Active Life Solutions, an e-commerce company focused on supporting fitness products for people pursuing an active lifestyle, is based in Waynesboro.
Waynesboro resident Dr. Stephen Bui, a surgeon podiatrist, leads a partnership of physicians, physical therapists, chiropractors and personal trainers that thoroughly evaluate innovative products aimed at helping people to start or maintain an active and healthy lifestyle.
Once a brand or product is selected, it is tested in-house by the team of professionals at Active Life Solutions. Following approval, we then will help the brand to have a successful launch. This concept is very similar to the one witnessed on Shark Tank.
“We have helped companies from several countries successfully launch innovative products," Bui said. "We not only help companies launch, we invest in the people behind these products as well.”
With high demand for their services, Active Life Solutions recently moved its warehouse operations from a 1,000 square-foot facility in Shady Grove to a 5,000 square-foot building at the Wharf Road Industrial Park in Zullinger.
Bui recently toured portions of the Mid-Atlantic region with Pekka Vallo, an Olympic weightlifter and the inventor of the HighRoller. One of those stops included the Waynesboro YMCA where the duo hosted the “Active Recovery & Mobility Workshop” and presented the HighRoller (Sports Product of the Year in Finland.)
Vallo performed exercise demonstrations with several products aimed at increasing body mobility and enabled attendees to have a hands-on opportunity to learn more about effective muscle recovery.
Local residents will soon have another chance to learn more about Active Life Solutions during a ribbon-cutting ceremony hosted by the Greater Waynesboro Chamber of Commerce at 4 p.m. on Wednesday, July 25 at the company's warehouse located at 4758 Zane A. Miller Drive, Waynesboro.
The ribbon cutting will include a chance to win free products currently being promoted through Active Life Solutions.
If you are interested in scheduling an interview or would like more information regarding any of the latest inventions being promoted on https://activelifeusa.com/, email Stephen Bui at stephen@activelifesolutions.org.
(Kaleigh Barr - Manager, ActiveLife, Sarah Santangelo - Senior Wellness Director YMCA, Dr. Stephen Bui - Founder and CEO, ActiveLife)
]]>August 12, 2018
HighHealer offers next step in foot relief
WAYNESBORO, PA – A device that serves as your personal foot trainer is set to launch on Kickstarter, a crowd-funding site, this month. Starting at $55 for the first-day early bird special, the HighHealer is the world’s first portable 5-in-1 foot treatment device – which allows you to condition and exercise areas of the foot, ankle and calf.
The campaign hopes to raise $50,000 to bring the HighHealer to market.
The HighHealer is the perfect fit for on-the-go people who don’t have time for the guess work involved in finding ideal stretch angles for their lower extremities.
Dr. Stephen Bui, a podiatrist and surgeon with more than 15 years of experience, invented the HighHealer following common problems he not only witnessed with his patients, but throughout his own active life as well.
With that in mind, Bui took a sabbatical from his medical practice to embark on a mission to design the HighHealer.
During the past two years, Bui developed a product that not only provides relief for severe foot pain such as Plantar Fasciitis, but serves as a strengthening device for professional athletes who want to improve performance and prevent injuries.
“I believe the versatility of the HighHealer not only assists with curing pain, but also serves as preventive care from soreness and injuries for active people,” said Bui, who has competed in several marathons.
Each function successfully addresses problems people are facing in their feet, ankles and calves that affect mobility, comfort and performance.
Five key functions of the HighHealer:
Reducing inflammation with hot and cold treatment
Massaging and stretching of Plantar Fascia
Strenghtening the smaller muscles that stabilize your feet
Loosening calf tightness by stretching Achilles Tendon
Massaging foot
A closer look at the functions that define the HighHealer begins with a unique roller made of soapstone which serves as the semi-triangular centerpiece of the HighHealer. The soapstone was selected because it brings soothing relief to inflamed tissue on the foot with its ability to hold freezing temperatures for at least 30 minutes upon application. No other material on the market is capable of preserving its temperature longer than soapstone.
Far too often, at-home therapy plans call for stretching that isn’t easily achieved. The HighHealer is designed with pre-determined angles to provide a superior calf stretch which leaves out the guess work that goes into stretching against a wall.
And if relief wasn’t enough reason to fall in love with the HighHealer, the device is also designed to strengthen the muscles which help stabilize your foot. This strengthening will help your feet function in the best way possible.
For athletes, this could also mean the difference between a silver medal and good medal in a race.
In America alone, more than 3 million people are diagnosed with Plantar Fasciitis each year. It could cost at least $1,000 and take several months to treat Plantar Fasciitis.
We would like to educate people further before taking the next step to using the HighHealer.
Over a lifetime, most people will log over 80,000 miles on their feet, which affects more than 200,000 nerve endings on the sole of the foot. Foot health should not be overlooked.
The HighHealer is aimed at helping people sustain the journey their feet will take over time.
“We can’t wait to share the HighHealer with the Kickstarter community and join forces to bring this unique device to life,” Bui said.
For information, please visit http://highrollerofficial.com/2016/
For questions regarding this release, contact Kaleigh Barr at kbarr@activelifeusa.com]]>August 24, 2018
A multi-functional device designed to relieve severe foot pain such as plantar fasciitis to be produced after a successful crowdfunding campaign on Indiegogo.com
Pennsylvania-based e-commerce company Active Life Solutions unveiled plans earlier this month to make its portable 5-in-1 device that serves as your personal foot trainer available to the public and put it into mass production. In America alone, more than 3 million people are diagnosed each year with Plantar Fasciitis, a common condition that causes extreme foot pain. If left untreated it could cost at least $1,000 and take several months to treat Plantar Fasciitis.
The HighHealer, invented by Dr. Stephen Bui, a podiatrist and surgeon with more than 15 years of experience, marks a change in the way we address and prevent foot problems. Designed for on-the-go people, the HighHealer has predetermined angles that eliminate the guess work of stretching.
Highlighted in its multi-functional use, the HighHealer employs soapstone as the centerpiece of relief. The soapstone was selected because it brings soothing relief to inflamed tissue on the foot with its ability to hold freezing temperatures or heat for at least 30 minutes upon application. No other material on the market is capable of preserving its temperature longer than soapstone.
The remaining four functions of the HighHealer work together to address problems people are facing in their feet, ankles and calves that affect mobility, comfort and performance. The device massages and stretches the Plantar Fascia, strengthens the smaller muscles that stabilize your feet and loosens calf tightness by stretching the Achilles Tendon.
The HighHealer has been two years in the making as Dr. Bui took a sabbatical from his medical practice to pursue the invention.
“Over a lifetime, most people will log over 80,000 miles on their feet, which affects more than 200,000 nerve endings on the sole of the foot. Foot health should not be overlooked,” said Bui.
]]>August 22, 2018
Dr. Stephen Bui has made a successful career out of being a podiatric surgeon.
While the success is fulfilling, some of the greatest rewards he has achieved have come before sunrise.
On a typical morning, Bui runs with a group of friends around the rural Pennsylvania town of Waynesboro. Many of those friends encounter the challenges of foot and calf problems associated with running on a hard surface.
At one point, Bui was one of those people hobbled by Plantar Fasciitis, a common condition that causes extreme foot pain.
While his 18 years of podiatry experience travels with him everywhere and helped him quickly overcome his foot woes, Bui is aware that his friends and statistically 80 percent of the population are still searching for pain relief.
So, Bui put his podiatry practice on hold to work on inventing the HighHealer.
A light weight, portable device, the HighHealer features multiple treatment components including a 5-in-1 treatment that eliminates the challenges and frustrations of performing separate exercises.
Instead of attempting routine stretches and at-home therapy that could take at least 30 minutes, the HighHealer saves time and leaves out the guess work.
Five key areas which the HighHealer focuses on:
1. Reduce inflammation
2. Stretch the Plantar Fascia ligament
3. Strengthen the smaller muscles that stabilize your feet
4. Loosen calf tightness
5. Massage foot
(DISCLAIMER: This product is not intended to treat, cure or diagnose any disease)]]>Understanding Muscle Pain
Trigger points or knots are spots in muscles where tense sensitive tissue causes discomfort, and if not treated, severe pain occurs. Often the affected area starts as a small sore area of muscle tightness, that when untreated, becomes increasingly painful including limiting range of motion.
The cause of knots are not specific to one particular action or lack there of, but most often comes from over use or under use of a particular muscle group. In addition, poor posture from long periods of sitting or standing increase the chance of trigger points happening with more frequency.
Myofascial Release: Trigger Point Therapy
Trigger points, or knots, are primarily found in the hips, neck, shoulders, legs and calves but can affect other areas of the body. There are many ways to address the discomforts of trigger points. Trigger point therapy consists of rubbing and pressing into the affected muscle. One can start with a simple technique by passing down with a finger, primarily the thumbs, to locate and hold the affected area for 30-60 seconds. Then repeating this action until the area feels relief. If the area is small, this technique is usually enough to become pain free. If the area is tenacious, using ones fingers, then progressing into devices and foam rollers as the knot starts to soften is key.
Feel Better Methods
As active as most of the population is, especially in the middle of the current health and wellness boom, there has been a surplus of tools available to help in recovery. The market has flooded us all with foam rollers, trigger point guns, and massage methods from both eastern and western medicine.
Here at ActiveLife, it’s believed that recovery is not only the most important but absolutely necessary thing for the growth of any athlete or non-athlete to keep his or her health. We focus on many different tools that release trigger points, have more than one function, are easy to use and affordable. With this knowledge, it is our goal to provide as much information about our products so you can get the most out of your recovery process in your busy life.
Some of our personal favorites are: HighRoller, an adjustable elevation foam roller allowing you to roll hard to reach muscles i.e. adductors and IT Bands just to name a few (See image below). It’s larger to cover more surface area, compared to most other foam rollers on the market. Engineered for longevity and comfort, the adjustable legs on the HighRoller keeps it stationary during trigger point release, so you can manipulate the intensity of the pressure you need as you roll.
HighRollers sister product is the HighBaller, a twin ball massager with adjustable, angled massage balls used for deep muscle myofascial release. The adjustable HighBaller system allows for use anywhere on the body. In addition to its unique features you are able to connect your HighBaller to a squat rack if you want to get deep into shoulder and back muscles without having to lay on your back. This allows you to control the pressure needed to release the adhesion in the muscle.
For a complete list on the many products ActiveLife provides, go to click here to learn more.
]]>
Are you tired of carrying several bags packed with all your gear to get to the gym before or after work? Has planning your workouts become a hassle because of your concern to keep your work attire freshly ironed? Are you often negotiating between a workout or free time? I know I surly have. Searching for a bag that will make the experience of commuting easier, I was recommended to check out IAMRUNBOX. After a few months of giving IAMRUNBOX a run, no pun intended, I want to share my personal experience about how IAMRUNBOX has made my commute and packing experience ultimate.
As a multi-career professional, often times commuting to and from teaching a class, seeing a days full of patients then back to personal training sessions, I was weary about how this bag was going to make it easier to get through my busy day.
I learned that IAMRUNBOX is an ergonomically engineered backpack that allows you to carry a change of clothing ( i.e. dress shirt and/or trousers or skirt) neatly packed to keep from wrinkling. One of it’s many unique parts is the design that allows the bag to lay flush against the natural curvature of your back, making it one of the more ergonomically and safe bags to run or move with.
IAMRUNBOX offers two options, IAMRUNBOX Pro and IAMRUNBOX Lite. In addition, they provide several pieces as add ons- a shoe bag, extra garment carriers, and a folding assistant that you can take anywhere for a few extra dollars.
I went along with IAMRUNBOX PRO. I choose this bag because of the extra space and more bag for my buck. IAMRUNBOX PRO left me just enough room needed to carry my MacBook Air in addition to my clothing. On many days I have packed IAMRUNBOX Pro with my MacBook Air, a set of scrubs, a set of tights, a sports bra and comfortably gone for a run.
The shoe bag that attaches easily to the outside using strong spring ties allows for a quick switch from my cycling cleats to sneakers when needed. And since the bag itself isn't heavy, the overall weight was pleasant enough to run and not need to adjust much of anything. Not feeling things bounce around is life changing. All runners know exactly what I'm talking about. A few of my favorite features are the adjustable chest straps, making it easier to change where you want it to sit across your chest, even while on the move. The waist straps that have two large secret pockets easily allow you to access or hide keys, a few cards and even an iPhone 8 plus.
As mentioned earlier, I came across this bag from a friend who, well, felt sorry for me. He was concerned about my extra luggage as it was nicely put- that seems to never end and causing my back and shoulder to stiffen up over time. Okay, I’ll admit, I am a bit of an over packer, but who isn’t, especially when you live life on the run in a big city? He assured me if I had this bag, I would be much more deliberate about not overpacking and my shoulders would thank me. He was right! Hello IAMRUNBOX, my new commute and travel friend.
Find out more about IAMRUNBOX and there other product by clicking here: https://activelifeusa.com/collections/travel-commuting
]]>Ladies, don’t you remember being a little girl, watching princess movies? The beautiful dresses, crowns and endless shoes, heels to be specific, so many of the Princess’s wore? I raise two hands, because I sure do!
As a child there was nothing more exciting than pretending to be one of these Princess’s, stretching my tiny little feet into my mothers heels and walking around like I was the Princess Diana. Minus her grace. I admit, I still own many scars as a result of my not so graceful walks in over sized shoes. Also, not realizing how it would impact my future. Fast forward in life, when I am granted the opportunity to wear heels as high as my heart desires and nothing short of keeping up with the “Jones” I shopped for every shoe the season brought along. From wedges, knee high boots, pointed toe stilettos, flats and mules; that currently are making a KILLER come back.
The cross we women bare to be all the things that our imagination, magazines, social media, and television suggested we should be: some version of perfect all done in KILLER shoes. And in the quest for perfect, we have greatly suffered. Well, our feet have greatly suffered.
Plantar Fasciitis, in other words - that awful foot pain you’ve been experiencing, usually more by runners and mostly women, is the inflammation of the thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes.
It often starts as discomfort into stabbing pain, occurring within the first steps out of bed and decreasing as the day progresses. With excessive movement and time on your feet, it is not uncommon for the pain to resurface.
The pain experienced is a result from your parents, giving you either flat feet or high arches. Also poor support from shoes, and that includes sneakers, flats heels and all that is in between, inhibiting proper functional anatomy to work optimally. We are predecessor of giant apes, who spent a majority of their time barefoot. We weren’t born to wear shoes, especially with high heels.
Ladies, our dreams have come true. Behold, HighHealer, your new and improved Prince Charming. HighHealer is your personal foot care therapist. Not only will HighHealer massage your feet after a long day, you can sneak it under your desk, for a quickie between meetings and phone calls. It’s small enough to stash in your bag gym and keep in the closet so no one finds out. You’ll love it so much, you’ll have a hard time sharing.
HighHealer has several different functions in addition to stretching out the Plantar Fascia, including releasing tension from our calves, and with a quick flip, it strengthens the tiny little muscles that help us stand taller and move with a little more ease.
If you are looking to build strength in your feet, in addition to relieving pain and improve your overall health, HighHealers multiple functions maximizes those results most efficiently.
]]>
Have you ever thought about how your feet may be affecting your running, cycling, lifting-your everyday life? Nor did I. Not until I was really in pain and it was getting in the way of my everyday activities.
As a runner, cyclist, crossfitter and dental hygienist, I spend a lot of time on my feet. When my hips started to give me pain and I couldn’t find relief through proper warm up, cool down and stretches, it started to raise questions for me. In a quest for pain free movement, I started to research what other areas of my body may be inhibiting my performance. What I learned was it starts from the bottom up, my feet.
1) 25% of the bones in our body are located in our feet. That is 26 bones!
2) The average human will take anywhere from 5 to 7 thousand steps a day and over 80 thousand in a lifetime. This is NOT including athletes or distant runner.
3) The food has over 200,000 nerve endings.
Plantar Fascia is a flat band of tissue on the bottom of your foot that connects your heel bone to your toes and supports your arch. Weakness, tightness, irritation and inflammation of this band of tissue leads to Plantar Fasciitis. Commonly diagnosed and experienced by runners, but can affect all athletes.
The questions you all must be asking is, “How do we all get here?”. “How do we lose the strength in our feet that over time we all end up having some form of foot pain?”. “And how do we address it?”
Under healthy circumstances, your plantar fascia acts like a shock absorber, protecting your foot. Overtime with the help of ill fitting shoes, primarily shoes without support to the arches, inflammation resulting in weakness from overuse will occur. Shoes with poor arch support, along with a major lack of barefoot training and walking, takes away the foots sensory and protection mechanisms. This system allows the brain to protect the foot as well as the rest of the body. The sensory information delivered from the foots nerves ending helps the brain create a responses system that allows for better movements, better performance, in summary overall general health. With the lack of proper information from the foot, the brain makes clumsy and inefficient choices on how to navigate through everyday life and sport.
After learning about this I was left stumped but very excited for the possible solutions to my problem. I started with a run diagnosis done at a local run shop, in addition to having my foot scanned while barefoot. I was put on a treadmill with a “neutral” sneaker, so that we could record my gait and foot strike most accurately. I learned in addition to having flat feet, I have excessive pronation or over pronation (rolling of my subtalar joint inward). This has been a major contributor to the misalignment and pain in my hips.
With all this new information, it was time to research and apply treatment. I’ve found and incorporated a few different exercises, including mobility exercises for my ankles to help release my calf muscles-allowing for better ankle movement. Starting with a flexed foot stretch to get into my calf muscle, as well as knee to wall stretch to allow for better mobility.
As part of my warm ups, when I workout I practice single leg balance (10-15 reps per leg for 2 or 3 sets), and what I like to call tic-tac-toe hops barefoot to help build stability, strength and proprioception.
RomWod (www.romwod.com) is an online platform geared to the Crossfit community, but don’t let that scare you. With the large amount of wrist, shoulder, hip, knee and ankle movement used to preform a lot of our lifts, explosive movements (similar to runners) these guided stretches gets into all the nook and crannies. Opening up spaces of your body you had no idea where tight.
HighHealer is launching on Kickstarter August 14th, 2018. The ease that is created by using HighHealer is most in it’s ability get a lot done in a short period of time. Orthopedic surgeon and inventor Stephen Bui explains, four key areas which the HighHealer focuses on:
- A roller that can be frozen before being used for cold therapy to decrease foot inflammation.
- Stretch and massage the Plantar Fascia ligament
- Strengthen the smaller muscles that stabilize your feet.
- Loosen calf tightness.
In conclusion, I have found a vast amount of gains, not just lean muscle definition but gains in my overall relationship to movement, sport and foot health. If you’ve made it this far, I strongly suggest you take a little time to investigate the aches and pains, in your foot, knees and all the way up to your hips. A little preventive care can significantly extend your lifetime in movement.
]]>
FOR IMMEDIATE RELEASE
Active Life Solutions Partners with IAMRUNBOX to Inspire Americans to Run and Cycle to Work
Waynesboro, PA – March 21, 2018 – Active Life Solutions announced today that it is partnering with IAMRUNBOX to assist American consumers in seamlessly incorporating training into their daily schedules, without compromising on business time, family time, or personal time. By adding IAMRUNBOX Backpacks and Shirt and Garment Carriers to its e-commerce product line, Active Life Solutions aims to ignite the movement for active commuting in the US.
In a world where we are under constant pressure, and where time has become a priceless commodity, establishing a fitness and exercise routine can be challenging at best. As a solution, increasing numbers of people around the world have discovered that the time spent traveling between their homes and offices every day is a perfect opportunity to train. This trend is on the rise, especially in European cities, where more and more people are ditching traffic jams and crammed public transport and opting for an active commute to their workplace.
”We’ve observed that starting an active commuting routine, like running or cycling to work, can be quite a transformational experience. These commuters are happier, healthier and stronger, and perform better at work. However, for anyone to keep up a routine, it has to be easy. If it presents too many hurdles in your daily life, then you most likely will give it up. That’s why we have developed backpacks and carriers specifically designed to hold your laptop securely in place and keep your work attire wrinkle free while you are on the go, for a flawless commuting experience”, explains Kirill Noskov, Founder and CEO of IAMRUNBOX.
Active Life Solutions’ commitment to introducing the best health and wellness products from around the world to American consumers, led to the discovery of the Swedish lifestyle brand IAMRUNBOX. Active Life’s founder, Stephen Bui, states, “We are excited to be the company that gets to introduce this extraordinary European brand. IAMRUNBOX is providing an ergonomic and stylish answer for active commuters. This is a means of accomplishing more without sacrificing more. We anticipate that this launch will enable people to be active."
About Active Life Solutions
Active Life Solutions is an e-commerce based company with a mission to help people find fulfillment, joy, and an improved quality of life by bringing the world’s best products to the American market. It is the company’s goal to see people living an active life that improves their overall health and wellness. The company consists of a team of physicians, chiropractors, physical therapists, personal trainers, pharmacists, and pharmacologists that thoroughly evaluate, test and select innovative products from around the world.
About IAMRUNBOX
IAMRUNBOX is a Swedish lifestyle brand born out of a love for travel and a passion for running. Focusing strongly on ergonomics, innovation and design, the company develops products made to simplify an active way of life. IAMRUNBOX offers backpacks and carriers designed to keep your laptop secure and work attire wrinkle free while you are on the go. Aiming to change the world for the better, the company promotes a health conscious lifestyle and advocates active commuting as an environmentally friendly and sustainable everyday choice. IAMRUNBOX products are sold in more than 30 countries, and are available at select retail stores in Europe and South East Asia, on ActiveLifeUSA.com as well as on IAMRUNBOX.com. Company headquarters are located in Stockholm, Sweden.
Contact
To learn more about Active Life Solutions, please visit:
ActiveLifeUSA.com
Dr. Stephen Bui
CEO/Founder
Phone: (717) 500-1257
Email: stephen@activelifesolutions.org
Active Life Solutions
4758 Zane A. Miller Drive
Waynesboro, PA 17268
To learn more about IAMRUNBOX, please visit:
IAMRUNBOX.com
Kirill Noskov
CEO/Founder
Phone: +46 735 00 02 76
E-mail: krill.noskov@iamrunbox.com
IAMRUNBOX / Active Trend Sverige AB
Ekskäret Klustret
Mäster Samuelsgatan 36
111 57 Stockholm
Sweden
Swedish Posture’s Vertical Backback available on ActiveLifeUSA.com
By Michelle Benshoff
March 5, 2018
Waynesboro, PA - Active Life Solutions, a company focused on innovative products for active lifestyles, announces that it has partnered with Swedish Posture, Sweden’s premier posture focused company, to introduce American consumers to the world’s first posture enhancing backpack, the Posture Vertical Backpack. The Posture Vertical Backpack was a successful 2017 Kickstarter campaign. The designing company, Swedish Posture, based in Stockholm, Sweden, globally distributes posture correcting devices, with an emphasis on activating and strengthening core muscles versus braces that hold consumers in place, weakening muscles. Active Life Solutions is committed to importing the best products from around the world and continues to experience sales growth as new products are introduced on its website, ActiveLifeUSA.com.
About Swedish Posture
Sweden Posture strives to provide easy and accessible everyday training with their line of posture products to counter the sedentary lifestyle. The body’s posture affects overall health and self-confidence, as well as how energy is harnessed from our surroundings. Swedish Posture has developed products that contribute to improved posture, active sitting, and low intensity training. Its products are unique because their primary function is to remind rather than relieve. They work as routine reminders that stimulate muscle tissue, strengthening muscles over time and improving overall posture.
About Active Life Solutions
Active Life Solutions is an e-commerce based company with a mission to help people find fulfillment, joy, and an improved quality of life by bringing the world’s best products to the American market. It is the company’s goal to see people living an active life that improves their overall health and wellness. The company consists of a team of physicians, chiropractors, physical therapists, personal trainers, pharmacists, and pharmacologists that thoroughly evaluate, test and select innovative products from around the world.
Buy Online
The Posture Vertical Backpack is now offered online at ActiveLifeUSA.com. Other top selling Swedish Posture products available include Posture Flexi Shoulder Muscles Support, Posture Feminine Shoulder Support, and Posture Balance Core Trainer.
Contact
To learn more about all products sold by Active Life Solutions, please visit:
Active Life Solutions
4758 Zane A. Miller Drive
Waynesboro, PA 17268
(717) 500-1257]]>You may have developed what is called “trigger points” over the course of time for some reason.
The link between trigger points and body pain was first discovered by Dr. Janet Travell, the former President John F. Kennedy’s personal physician, who became well known for the treatment and relief of Kennedy’s chronic back pain. In the book “The Trigger Point Manual,” Travell along with her colleague, Dr. David Simons, show that 75% of the time, trigger points are the primary cause of pain and that they are a contributing factor in every painful condition.
The word myofascial means muscle tissue (myo) and the connective tissue in and around it (fascia) thus causing sensitive areas of tight muscle fibers to form called “trigger points”. Trigger points are also known as muscle ’knots’. They are incredibly common, but it does not mean they are harmless. Chronic stress on our muscles can create scar tissue, which can lead to fibrosis.
A trigger point in a muscle can cause strain and pain throughout the muscle. The pain may be sharp and intense or a dull ache. It may radiate from that trigger point to another part of the body depending on the type. For example, your lower leg (referral pain) is aching, at the same time your lower back (trigger point) feels stiff.
Sometimes, intense workout sessions can result in microtears in the muscle tissue, lactic acid buildup in your muscles. Deep tissue massage to the trigger point increases blood flow, squeezing old blood out to bring more oxygen rich blood into the tissue getting rid of the lactic acid. This speeds up the healing process and aid in quick pain relief.
Trigger points are so common because they occur when some part of your body is injured or stressed both external stresses, as well as postural, can be the culprit. For example, they can be caused by a car accident, a fall, sports injury, or physical labor. These muscle strains not only come from physical work, but also from lack of use, sedentary behavior, a long commute, nutritional deficiencies, emotional stress, lack of sleep, and much more.
They can also develop slowly over time from everyday occurrences such as:
In other words, your altered patterns of movement put abnormal stress on your muscles, ligaments, and joints. This leads to strength and flexibility imbalances in your muscles as well as postural dysfunctions throughout your body.
This “use-abuse-disuse” scenario creates more trigger points in other areas and a vicious pain cycle begins. Before you know it, you’ve developed clusters of active and latent trigger points. You may even give up doing the things you love to do because it simply hurts too much.
All trigger points cause pain when pressed; however, “active” trigger points refer pain to other areas of the body. While a “latent” trigger point can be tender when pressed, a latent trigger point won’t give the same referral pain like an active trigger point.
As the National Association of Myofascial Trigger Point Therapists explains:
“If unaddressed or ineffectively treated, eventually, other muscles around the dysfunctional one may be required to ”take up the slack“, becoming stressed and developing secondary trigger points. It is not unusual for chronic pain patients to have multiple, overlapping referred pain patterns, making diagnosis and treatment more complex.”
The length of time it takes to release a trigger point depends on the following factors:
Today, you can go to a massage therapist, physical therapist, chiropractor or even a trigger point specialist to receive manual trigger point therapy, but the success of the treatment depends on the skill level of the practitioner. Well-trained trigger point therapists are very hard to come by, not to mention expensive.
Trigger points can be fickle; they need to be worked out ’daily’ using a technique. Going to your therapist on a daily basis can be costly and time-consuming. There must be something you can do to personally manage your trigger points at home.
Some people are reluctant to have trigger point therapy done due to the fact that some (latent) trigger points can be painful when pressed. To work out your trigger points, begin by warming the affected muscle with slow, repetitive muscle strokes, along with the entire length of the taut band within the muscle. Work from one end of the muscle to the other. Your pressure against the muscle should start out light, and gradually increase.
Clair Davies, the author of the book “The Trigger Point Therapy Workbook”, says, “Only you will be able to decide what you can tolerate and what you can’t. Use your judgment; aim at a pain level of seven on a scale of 1 to 10. Repeat this sequence of compression and movement until your pain level is about two or three.” This repeated action moves the blood and lymph fluid out more efficiently. Use a self-massage tool designed for trigger points with a “Trigger Point Map” to help you locate trigger point locations. This way you can localize your problematic spot, find the trigger points and effectively treat them.
Simply massaging your skin with a massage lotion will not solve the problem. What it needs is sufficient deep sustained pressure to the “knotted-up area” to increase blood flow. It will also help remove any buildup of toxic metabolic waste. This will reset your neuromuscular system to restore its proper function so everything will again work the way it should.
Sometimes, it is more empowering to be able to treat and care for yourself. Investing in a tool for muscle care that you can use long term is more cost efficient than seeing a professional. It is more practical and gives you the freedom to do your therapy at your own convenience.
“There is no substitute for learning to control your own musculoskeletal pain,” says Dr. Simons. “Treating myofascial trigger points yourself addresses the source of that kind of common pain and is not just a way of temporarily relieving it.” In other words, you now can fix your own trigger points better than anyone else.
Finally, someone has spoken the truth! Dr. Simons has it exactly right:
You must educate yourself about your condition and then apply what you’ve learned. From time to time, you may need medical advice. But the bottom line is, you need to take responsibility for managing your own care.
Researchers at the University of California San Diego School of Medicine reported that elderly women who spend time sitting for more than 10 hours a day with low physical activity have cells that are biologically older than their chronological age compared to women who are less sedentary.
Published in the American Journal of Epidemiology, the study describes how participants of nearly 1,500 women aged between 64 and 95 wore devices on their right hip nonstop for seven consecutive days during waking and sleeping hours to track their movements; they subsequently completed a questionnaire.
The women are part of the larger Women's Health Initiative (WHI), a national, longitudinal study investigating the determinants of chronic diseases in postmenopausal women.
According to Dr. Aladdin Shadyab, the lead author from the University of California, cells age faster with a sedentary lifestyle. Chronological age doesn't always match the biological age. Shadyab and his research team believe they are the first to objectively measure how the combination of sedentary time and exercise can impact the aging biomarker.
They discovered that elderly women with less than 40 minutes of moderate-to-vigorous physical activity per day and who remain sedentary for more than 10 hours per day have shorter telomeres (tiny caps found on the ends of DNA strands, like the plastic tips of shoelaces, that protect chromosomes from deterioration and progressively shorten with age) related to faster aging.
As cells age, their telomeres naturally shorten and fray, but health and lifestyle factors, such as obesity and smoking, accelerate the process. Shortened telomeres are connected to having cardiovascular disease, diabetes, and major cancers.
Shadyab said future studies will examine how exercise relates to telomere length in younger populations and in men.
Experts said the research serves as a “wake-up call” for pensioners and the growing elderly population to stand up and walk around every 20 minutes when able.
Sitting on the couch (movie marathon, watching TV) can be relaxing, but “too much” sitting in a day can be detrimental to your health. Prolonged sitting promotes dozens of chronic diseases, including overweight and Type 2 diabetes, even if you’re active.
At a bare minimum, avoid sitting for more than 50 minutes out of every hour. When you sit, engage your core, incorporate weight-bearing, gravity-driven exercises into your love affair with your chair.
Another way is by spending more time outdoors, exploring and engaging with your community. Simple house chores such as carrying the groceries, climbing stairs and pottering around the garden can contribute to staying active day in, day out.
It’s never too late to change habits for better health by taking time off sitting. It’s time to end your love affair with the chair. Maintaining healthy habits as you grow older can go a long way. Take control of your life today by living an active life.