Develop a Movement Practice to Optimize Mobility and Athletic Performance

With weight loss, strength training, pain relief, and injury prevention being the core purpose for individuals embracing health and fitness, it is important to shade some light on importance of developing a 'movement practice.'

A movement practice is a simple way of defining a pattern of movements, motions and exercises that help to improve physical mobility and overall fitness. A movement practice can be used simply as means to stay supple as well as optimize athletic performance.

Indeed, success in exercising highly depends on the ability to schedule and adhere to a routine of movements. Here is a sneak peak of the importance of maintaining good mobility while practicing Yoga, Pilates, foam rolling and tissue work.

Yoga

Yoga is a transformational exercise program based on ancient Indian culture that incorporates proper exercise, (Asanas), correct breathing (Pranayama), proper diet (Saucha), positive thinking (Dhyana) and complete relaxation (Savasana). It leads to physical and mental awareness, strong and balanced muscles as well as improved breathing system.

Yoga involves several awesome poses such as sun salutations, warrior poses, standing balances, seated, backbends, forward bends, twists and inversions. Most of these poses are done while standing and comfort enhancers such as props and cushions can be used to make the exercises comfortable and interesting.

These poses are important in facilitating good mobility, since they ensure that all the parts of the body are worked out. Moreover, our bodies always reject the changes we desire, and that is why exercising feels like a punishment. The yogic lifestyle also involves a complete life style change which may not be easy to adapt to, but which is crucial if the process is to be successful. This calls for scheduling a movement practice, to avoid disappointments.

Pilates

Pilates is based on six principles namely: centering, concentration, control, precision, breath and flow. Each of these principles should be applied whenever practicing Pilates, since each of them serves a specific purpose. For instance, centering is mainly geared towards spinal alignment.

Remember that Pilates is an elaborate process that requires total commitment in order to attain the so-called noticeable difference threshold. Indeed, gaining fitness by losing weight and regaining it simply by failure to come up with a movement practice is self-defeating logic.

Foam Rolling & Soft Tissue Work

In addition to getting deep tissue massage, physical therapists and athletes mainly practice foam rolling and soft tissue work in order to inhibit overactive muscles. This form of self-massage therapy is mainly geared towards enhancing soft tissue extensibility and to relieve the muscle of knots and adhesiona.

The fact that these exercises are designed for the quadriceps thoracic spine, the hamstrings and the hip flexors among other muscles necessitates planning for a movement practice, to ensure that each muscle is worked out, in order to activate the antagonist muscle.

This is a great movement practice if you can't afford regular massage treatments. A professional massage can cost upwards to $100 for an hour, however, you don't need an hour to dig-into your tight spots. Seek out local massage therapy in your area, and see they offer 20-30 min massages that are deeper and more focal.

Tips for Developing a Movement Practice

All said and done, it is not easy to establish a workable movement practice routine. However, the following tips could be of help.

• One should maintain a physically active lifestyle by experimenting on the various weight fitness programs.
• The proper mix of moderate-intensity aerobic physical activity and vigorous-intensity aerobic activity should be emphasized.
• Whenever practicing a certain exercise program, participants should ensure that they maintain the right posture at all times.
• The movement practice should incorporate movement of major body parts (core, legs, chest, neck, etc)

Indeed, taking on a movement program haphazardly is a waste of time. A movement practice must be scheduled and followed consistently if goals are to be achieved.

Brighten Your Wardrobe (and Your Mood) with Neon Tank Tops

Are you still searching for that perfect outfit that will make you get some glances this summer? The fashion trend coming up is bold and you need to move with it. Now that summertime is around the corner, you need to start filling your wardrobe with colors.

A good summer entails a good combination of colors and styles. Bright astounding and skin showing neon is what you need to blend in. although most women tend to shun away from neon thinking that it is extremely bold, they don’t know that having a neon tank top allows you to be the top in fashion.

Express Your Personality and Creativity

It is time for you to dive into neon tank tops and leave the black cotton background you have had all year. Change can be daunting at first but making your wardrobe bright with neon will only bring positive results. With all the different styles of neon tank tops, you will always find something for your personality.

When you visit websites that offer neon tank tops, like The Neon South, you will find several customized neon tank tops readily available. You can even decide to place an order with your own specifications so that you get something that you will comfortable in. summer is about relaxing and letting go and there is no better way to do that than having a neon tank top by your side.

In the past, neon was only meant for the ravers and party-goers. Whenever you asked for or wore neon everyone would assume that you need some party wear. However with the current fashion trends, things have changed. Neon has become a fashion option for everyone. This means that you should not lag behind this summer.

Clothing Combinations with Neon Tank Tops

Neon tank tops combined with neat jeans or a pair of shorts will make you stand out in the crowd. You can even patch it up with neon accessories to add more color and class. If you are not brave enough o start off with a lot of neon, just go with a nice neon tank top and skinny jeans. These two are not only fashionable this summer but are the most comfortable pieces of clothing at any time of the day.

If you have tucked away your neon tank tops for parties and raves, then it is time to get them out and put them in your wardrobe. These days, you can incorporate neon in your daily attire and look fabulous. Have your neon tank top with another plain cloth to balance the brightness for more formal places. Having neon tank tops takes your wardrobe to a next level of bright. Neon tank tops do not only brighten your wardrobe and look but also help to uplift your mood. A good color will make you relaxed throughout the summer and with a great mood.

There are so many places that offer good quality customized neon tank tops like American Apparel, The Neon South, Alibaba.Com and Customized Girl. Stay inside circle by having neon tank tops and making yourself part of the trend. Do not miss out on what others are wearing this summer.

Seeking a Massage Therapist? Ask These 3 Questions to Find the Best

This article was contributed on behalf of the professional massage therapists of N8 Touch Massage of Bloomington, IL.

Are you looking to get a massage and looking to connect with a professional massage therapist? Is this your first time getting a massage and you're unsure of where to start? Before you jump on the massage table, research and shop around for a reputable massage therapist. 

Once you've narrowed your search down and make an appointment, be sure to ask questions to ensure you will receive the best services possible. When meeting with a potential therapist for a consultation, prepare three questions that may give insight into helping choose the best massage therapist. Talk to the therapist about your overall health and purpose for seeking such therapy. This can help with determining the best approach to achieve desired results.

What type of massage do you specialize in?

There are over 200 types of massage that a therapist may or may not be familiar with. Some massage therapists may use one or several massage techniques simultaneously. One may specialize in deep tissue massage, while another works with athletes and gives sport massage.

 If you're seeking therapy that's gentle on the tissue, there's a massage to relieve that stress. Ask up front to determine what type of massage will help alleviate and target the problem muscle area.

Where did you get your massage training or schooling?

Not all massage therapists are the same and the same goes for schools specializing in massage therapy. Many schools approach the discipline differently using alternative, traditional, hands-on and practical approaches.

A massage therapist fresh out of school will have approximately 500 hours of training. Depending on the state, the requirements may vary. Universities and community colleges are a good foundation to begin course work taking two years to complete. Therapists should be licensed by through the National Massage Board. If they hold a license in the state in which they practice, they don't have to necessarily be nationally licensed.

How long have you been a massage therapist?

Having hundreds of hours of academic training under your belt is good, but having workplace experience is the real training. While there are many talented veterans who have made a name for themselves, there are also many talented beginners. On average, five solid years of experience is a good enough time frame to master the art of massage therapy. Ask your therapist about their track record and find out if they have crossed trained other specialties such as reflexology and aromatherapy.

These questions are the starting point for having an ongoing relationship that can help with muscle problems. Not only will continuous therapy help with healing the muscles it also helps with blood circulation, arthritis and back problems.

Once you've decided on the therapist you want to hire, they will first come up with a therapy plan based on your root problems and adjectives, as well as the massage services they have to offer. Determining factors such as severity of the pain and the length of the session can determine how long it will take to get the desired effects.

Characteristics that Define the Best Assisted Living Communities

Assisted living communities have a lot to offer to the seniors. Be it nature trails, yoga classes, arts and crafts, leisurely activities, game nights or movie nights, there's usually something enjoyable, social, and fulfilling that older adults can experience at quality assist living communities.

There is more to great assisted living facilities than the fitness rooms or heated indoor pools; it’s all about the facility’s staff and the environment. It's the thought of knowing that your loved one gets all the attention and assisted care he or she needs.

If you're scouting for the perfect assisted living facilities or retirement communities, then this article is for you (or your loved one.) Below we share information about the characteristics that define the best assisted living communities.

1. A Clean, Safe, and Attentive Atmosphere

Assisted living is often associated with safety and care. The best communities have top quality staff members who always keep communication open. The staff members are easy to contact and decisive when something needs to be discussed.

From the director to the kitchen staff to nurses and care aides, everyone is ready to go out of their ways and do the little things that have immense impact on the senior’s life. In other words, assisted communities should be places where a senior can refer to the staff as considerate and dependable irrespective of who you call.

A perfect example is Snyder Village of the Peoria Area, one of top assisted living communities in the Midwest. At Snyder Village, the primary focus is the quality of the staff. They offer nurturing care and unparalleled levels of attention.

2. Home-Like Environment

Seniors don’t want to feel like they’re in a hospital, as a matter of fact, they don’t have to. Top notch assisted living facilities are spacious, have manicured grounds with flower beds, alluring decor and well maintained facilities.

They are places place where the living space reflects the resident’s personality. For instance, residents can hang their personal belongings such as photos and figurines on the walls.

3. Incredible Amenities

Assisted living should leave the seniors feeling like they’re on vacation. Seniors should be in for a treat with amenities like computer rooms, book libraries and classes that offer everything from scrap-booking to digital photography.

In simple terms, seniors shouldn’t stick to one place when in an assisted living community. Eating great food, using the facility’s bus ride to the shopping mall, walking the trails, golfing, well equipped fitness rooms, round the clock cafes, church services and game nights are some of the privileges to be enjoyed in top notch communities.

4. Family-friendly Environment

Sometimes, it’s tough to have your loved one placed under community care, thus it’s imperative that you find a community that’s family friendly to give you an assurance that you will stay connected to your loved one. Family involvement is vital and there should be special family nights at least three to five times every year.

Life is sweet in an assisted living facility when you can invite a friend over for lunch or when your grandchildren and great grandchildren get to visit you often. There are assisted living communities that send out invitations to family members during special events such as birthdays and other important gatherings.

Before you settle on a particular assisted living community, collect as much information as you can. You can visit the websites of various communities and read what others had to say about them. Be sure to pay a visit first, after all you want to place your loved one in the best assisted living facility.

This article was contributed on behalf of Snyder Village. When it comes to retirement in Peoria, older adults retreat to Snyder Village, one of the area's top retirement communities and assisted living facilities.

Can Regular Visits to Your Chiropractor Help Lower Blood Pressure?

Chiropractic is both a modern science and an art that is concerned with the restoration and proper maintenance of the nervous system in order to positively affect the health of a sick person without having to use traditional healing methods such as drugs and surgery. 

A chiropractors' practice is rooted on the scientific premise that our bodies are self-regulating, self-maintaining and self-healing organisms.

Sometimes the nervous system is damaged or weakened hence causing tissue and organ malfunction throughout the body. This condition is known to a chiropractor as the Vertebral Subluxation complex. With chiropractic adjustments, this condition can be averted and any nervous irritations relieved.

Chiropractic adjustments increase blood motion and circulation, reduce pain, removes swelling and relieves irritation to restore the body back to its functioning order. This way the body will be able to heal itself once again.

What conditions can a chiropractor treat?

The brain and the spinal cord do a lot of control and maintenance of bodily functions and conditions. A chiropractor is trained to help these organs go back to their normal working order by performing chiropractic adjustments techniques for various conditions.

Do not be surprised to find out that most conditions (from mild to serious) originate from a poor functioning brain cell. This means that chiropractors can treat a vast number of conditions because they specialize in easing the brain path (nervous system) to allow for self-healing.

What about blood pressure?

Regular visits to a Bloomington, IL chiropractor helps lower blood pressure. You may ask how this is possible. First, let us see what causes high blood pressure. While the causes for high blood pressure vary, they all revolve around the increase of blood pressure due to the narrowing of the arteries.

A person’s blood pressure varies throughout the day – it raises and falls - depending of the type of activity, fear and anxiety, mental arousal, and even body position. When a person’s blood pressure remains high over a long time, it results in a high blood pressure condition called hypertension. Chiropractic adjustments can help lower blood pressure to prevent this condition from occurring.

How chiropractic adjustments help lower blood pressure

If you are wondering how it is possible for a chiropractor to help prevent blood pressure build up, the answer is simple. Basic science tells us that every function and organ of the body is controlled by the brain and the nervous system. It is at the top of the spinal cord - right at the base of the brain - that the pressure regulatory mechanism of the circulatory system is controlled.

Sometimes the C1 or atlas’ ,the first bone of the neck, puts a lot of pressure on the top of the spinal cord, at the base of the brain and causes the vascular system to dysfunction. This dysfunction in the vascular system causes a stimulated increase in pressure on the walls of the arteries, hence blood pressure increases.

When a chiropractor does a neck adjustment on you, the pressure at the base of the brain and on the spinal cord is relieved to restore normal bodily function. This in turn lowers the blood pressure.

With chiropractic techniques, there are no drugs or surgeries used, yet the treatment is real, effective and safe from any drug related side effects.

Retirement: Strategies & Tips to Set Realistic & Actionable Goals

There are thousands of individuals who retire from active employment every year around the globe. At their sunset days, the individuals who enter into a successful and sustainable retirement have laid concrete plans which enable them live a happy and comfortable life after retirement.

If you are amongst the group that is about to retire, then it is time you did a serious review of your retirement plans. Here are some tips to help get you thinking.

Set goals and timelines

It is important to take stock of what you have amassed so far. It is great for you if you have been having a consistent saving habit. Include income generating investments, any shares, personal savings, and social security funds in your stock.

Once you have had a clear financial standing record, start projecting possible expenses while out of active employment. Your lifestyle, medical expenses, and outstanding long-term debts determine the expenses. From this point, you can project how much you need to save to live comfortably. Set financial goals to meet in the remaining time in active employment.

Seek professional advice

Professional advice is important in setting up realistic financial goals. A retirement expert will advise on achievable goals and ways to reduce on your expenses and save more. He or she will also advise you on less risky investment ideas. (Your appetite for risk is now low).

Use catch-up investment plans to your advantage

Catch up investments are a great financial instrument especially if you had not saved much. These are tax sheltered retirement accounts such as IRAs. With these instruments, you can work your way through secured bonds. At this time, you might not be able to handle the risks involved in the money market. You need to talk to your financial adviser on the best catch up investment clubs around.

Determine plans for living

This consideration is unique per individual. Some individuals who enter into retirement take into consideration their current health and anticipated level of care they will need in the future. If assisted living is something you're thinking about, you may want to consider a retirement community or a place that offers the level of care you might need. There are a wealth of good retirement communities that offer the independence and level of enjoyment you may be seeking.

Exit at the right time

If you find that you might not have met your goals by retirement time, you may decide to downshift your retirement and add up more working years. At this time, you should tighten your financial belts and work towards saving much more. You may also work as a consultant in areas you were specialized on at the time of your retirement. Working is also a great retirement plan.

Work on your debt

Debt is likely to be the greatest headache that you might face once you retire. Most of the debt comes from long-term investments such as mortgages. It is important to weigh the benefits of continue paying up the mortgage against ploughing back cash to the stock market but paying rent. Reducing your debts before retirement will lower the pressure on your savings.

Cater for eventualities

Any retiree should be aware of such costs as medical cost and damage to property that may wipe down all their savings. It is important to plan and cater for them. One of the major unexpected expenses is medical expenses. Since your employer no longer insures you, it is prudent to have health insurance cover to safeguard your money from being swallowed up by hospital bills.

A good retirement plan is always to save more, reduce on expenses and safeguard your money from unplanned expenses. Plan wisely to have lovely sunset days of your life.