muscles Archives - yourdailysportfix.com yourdailysportfix.com Wed, 29 Nov 2023 17:28:35 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png muscles Archives - yourdailysportfix.com 32 32 Which Muscles are Most Important to Work on? https://yourdailysportfix.com/which-muscles-are-most-important-to-work-on/ Sun, 03 Dec 2023 08:55:00 +0000 https://yourdailysportfix.com/?p=23204 When it comes to fitness and strength training, it’s essential to have a well-rounded approach that targets various muscle groups. But while every muscle in your body plays a role in overall function and movement, some muscles are particularly important to focus on for overall strength and stability. Here are three key muscle groups that […]

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]]> When it comes to fitness and strength training, it’s essential to have a well-rounded approach that targets various muscle groups. But while every muscle in your body plays a role in overall function and movement, some muscles are particularly important to focus on for overall strength and stability. Here are three key muscle groups that deserve attention in your workouts.

Core Muscles

The core muscles, including the abs, obliques, and lower back muscles, provide stability and support for the entire body. A strong core is crucial for maintaining good posture, preventing back pain, and improving balance and overall athletic performance. Incorporate exercises like planks and “Superman holds” to engage your core muscles effectively.

Lower Body Muscles

The lower body muscles, including the quadriceps, hamstrings, glutes, and calves, are involved in almost every movement you make. Building strength in these muscles improves functional movements like walking, running, jumping, and squatting. Exercises such as squats, lunges, and calf raises target these muscle groups and help enhance lower body strength and power.

Upper Body Muscles

The upper body muscles, including the chest, back, shoulders, and arms, are essential for upper body strength, posture, and overall upper body function. Incorporating exercises like push-ups, pull-ups, shoulder presses, and bicep curls into your workouts can help develop strength and definition in these muscle groups.

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]]> Causes of Chronic Muscle Tension & How to Fix It https://yourdailysportfix.com/causes-of-chronic-muscle-tension-how-to-fix-it/ Thu, 19 Oct 2023 12:41:00 +0000 https://yourdailysportfix.com/?p=24090 Muscle tension is an incredibly common problem that the vast majority of people will experience at some point in their lifetimes. It’s so common, in fact, that most of us assume tight muscles are just a part of life and that there’s relatively little we can do to find lasting improvement. While it’s normal to […]

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]]> Muscle tension is an incredibly common problem that the vast majority of people will experience at some point in their lifetimes. It’s so common, in fact, that most of us assume tight muscles are just a part of life and that there’s relatively little we can do to find lasting improvement. While it’s normal to experience occasional tightness in response to things like travel or high-intensity workouts, chronically tense muscles may be a sign that something else needs our attention. Read on to learn more about some potential causes of chronic muscle tension and what to do about it.

Causes of Chronic Tension

Stress and Anxiety: Stress and anxiety trigger the body’s “fight or flight” response, which can cause muscles to tense up in a state of defense. When this clenching becomes chronic, it may lead to the formation of painful trigger points that are difficult to relax and release. 

Poor Posture: Sitting at a desk or hunching over screens puts stress on the muscles of the neck, shoulders, and lower back. Like tension caused by anxiety, this stress can result in physical tightness the longer that poor posture is maintained.

Lack of Exercise: Muscles need to move in order to remain strong and flexible as we age. Lack of movement caused by a sedentary lifestyle can cause muscles to become weak and stiff over time, leading to pain and discomfort.

Combating Muscle Tension

Exercise and Stretching: A regular fitness routine that includes a variety of exercises such as yoga and strength training is one of the best ways to relax tense muscles and improve overall flexibility. Stretching may feel uncomfortable in the beginning, but with regular practice, muscles should begin to relax and your range of movement will improve.

Mind-Body Techniques: For anxiety and emotional stress, practices like meditation and deep breathing can help to calm the mind and allow physical tension to melt away in response. Try to incorporate these techniques into your daily routine or whenever you notice yourself starting to tense up.

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]]> Self-Massage Routines to Follow Along With At Home https://yourdailysportfix.com/self-massage-routines-to-follow-along-with-at-home/ Fri, 14 Apr 2023 16:59:00 +0000 https://yourdailysportfix.com/?p=22624 Are you feeling stressed, tired, or just need a bit of a pick-me-up? If so, self-massage might be just the thing for you. Self-massage is a great way to practice physical and mental self-care and, when done properly, can reduce muscle tension, improve blood flow, and promote relaxation. What’s more, you can do it from […]

The post Self-Massage Routines to Follow Along With At Home appeared first on yourdailysportfix.com.

]]> Are you feeling stressed, tired, or just need a bit of a pick-me-up? If so, self-massage might be just the thing for you. Self-massage is a great way to practice physical and mental self-care and, when done properly, can reduce muscle tension, improve blood flow, and promote relaxation. What’s more, you can do it from the comfort of your own home for free! If you’re interested in adding self-massage to your self-care routine, try following along with these simple instructional videos:

Self-Massage for Neck and Shoulders

While there’s nothing like receiving a neck massage from another person, this 15-minute self-massage routine is fantastic in a pinch. Massage therapist Ann Swanson demonstrates reflexology techniques to release tension in the trapezius muscles, which tend to become tight as a result of hours spent working at a desk. 

Easy 10-Minute Everyday Full-Face Massage

This video by Ksenija of TheMoments is a quick and effective option for when you’re looking to relax and relieve tension in the neck and face. It includes a variety of techniques to stimulate the lymphatic system and can even improve skin texture and elasticity when practiced regularly.

Simple Self-Massage for Foot Pain 

Physical therapists-turned-YouTubers Bob & Brad demonstrate how to relieve foot pain naturally in this 7-minute follow-along foot massage video. It includes tutorials for three simple techniques designed to improve circulation and soothe aching feet.

The post Self-Massage Routines to Follow Along With At Home appeared first on yourdailysportfix.com.

]]> Why You Should Always Eat Before Strength Training https://yourdailysportfix.com/why-you-should-always-eat-before-strength-training/ Mon, 06 Mar 2023 10:00:00 +0000 https://yourdailysportfix.com/?p=21551 The thought of eating before an early morning workout can leave some people feeling a little nauseous, but it’s actually highly recommended to eat something, as your body will perform better. During exercise, your body uses stored forms of carbohydrates in your liver and muscles, which are called glycogen. Your liver breaks down the glycogen […]

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]]> The thought of eating before an early morning workout can leave some people feeling a little nauseous, but it’s actually highly recommended to eat something, as your body will perform better. During exercise, your body uses stored forms of carbohydrates in your liver and muscles, which are called glycogen.

Your liver breaks down the glycogen as you sweat to maintain your blood glucose levels. Your body stores enough glycogen to support you through a short workout, once this is used up it will use fatty acids for fuel.

Some believe that if you work out on an empty stomach your body will break down the fatty acids sooner, this does happen if you are doing a low to moderate-intensity workout. But in the long term, the effects diminish as the workout intensity increases.

If you skip your pre-workout meal or snack, this could lead to nausea, fatigue, and lightheadedness while you’re working out. A low-intensity workout can be done fasted, like a short walk or a 20-minute yoga class. If you’re lifting weights and working out for 45 minutes to an hour, eating something you will allow the body to have more energy, power, and stamina.

If you train regularly, not eating before a workout can have an effect on how you recover. When you begin your workout in a fasted state, your blood sugar is most likely already low, so you will use up the available glycogen, leaving not enough for your recovery period. If your muscles don’t have enough fuel then this will decrease recovery in the long run.

You can do a fasted workout once in a while, but don’t let it become a habit. If you’re strength training you most likely want to build your muscles and get stronger, but if you aren’t eating before, your muscles will start to feel tired sooner into the workout than they would have if you had eaten.

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]]> When Should You Use a Foam Roller? https://yourdailysportfix.com/when-should-you-use-a-foam-roller/ Sat, 04 Mar 2023 16:26:00 +0000 https://yourdailysportfix.com/?p=22196 Anyone who’s ever worked out knows the feeling of muscle soreness. Sometimes it’s so bad, you might feel like you can’t walk or use the stairs. There are a bunch of ways to prevent this from happening, and one of those is by using a foam roller. Foam rollers are great because they massage out […]

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]]> Anyone who’s ever worked out knows the feeling of muscle soreness. Sometimes it’s so bad, you might feel like you can’t walk or use the stairs. There are a bunch of ways to prevent this from happening, and one of those is by using a foam roller. Foam rollers are great because they massage out the tension from your muscles on a deeper level than stretching does. The question is, when should you use a foam roller–before or after your workout?

Before a Workout

If you want to use a foam roller to improve your range of motion with your muscles for your workout, it’s a good idea to use it before your workout. It’s important to note, however, that you should always warm up before you use a foam roller. Using a foam roller on cold or static muscles could lead to injury or pain. 

After a Workout

The most popular use for foam rollers is definitely after a workout. When your muscles are totally exhausted and swollen from your workout, rolling them can help prevent the cramping and soreness later on. It’s recommended to use a foam roller right after your workout on the muscle groups used. Do this before your cool-down stretch to get the best results.

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]]> How to Level Up Your Mountain Climbers With These Variations https://yourdailysportfix.com/how-to-level-up-your-mountain-climbers-with-these-variations/ Mon, 30 Jan 2023 08:09:00 +0000 https://yourdailysportfix.com/?p=21911 Mountain climbers are a fabulous exercise, they require no equipment so can be done anywhere, and are great for any level of fitness. They get your heart rate up and work on a variety of muscles, not just your abs and core. They can be done fast, slow, and diagonally, but you need to make […]

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]]> Mountain climbers are a fabulous exercise, they require no equipment so can be done anywhere, and are great for any level of fitness. They get your heart rate up and work on a variety of muscles, not just your abs and core. They can be done fast, slow, and diagonally, but you need to make sure you are doing the basic mountain climber correctly and then you can level it up with these variations.

The Original Mountain Climber

Start in a tabletop position with the arms straight and the hands underneath the shoulder and the legs straight in line with your spine and the weight resting on the balls of your feet. Keeping a flat back and engaging the core lift the left leg up and bring the knee towards the chest, return the foot and repeat with the right leg. Alternate quickly between the legs for about 30 seconds, keeping the body as still as you can.

Cross Body Mountain Climbers

Start in the same position as the basic mountain climbers and instead of bringing the knee towards the chest, bring the knee towards the opposite elbow and alternate between each leg.

Slow Mountain Climbers

If you don’t want to increase your heart rate, but you do want a killer core exercise then slowing down the mountain climber is the exercise for you. Same starting position as before, and all you have to do is slowly drive the knee towards the chest at a very slow pace. You will shake a little more but you are building strength and feeling the tension all over your body.

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]]> How Magnesium Can Help You Have a Better Night’s Sleep https://yourdailysportfix.com/how-magnesium-can-help-you-have-a-better-nights-sleep/ Wed, 07 Dec 2022 16:35:00 +0000 https://yourdailysportfix.com/?p=21378 Most people are not getting the recommended amount of sleep, whether that is due to stress, children or just staying up too late and scrolling on your phone. When you don’t get enough sleep, this can affect your mental sharpness, mood, productivity and food choices the next day. Melatonin has been the most popular natural […]

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]]> Most people are not getting the recommended amount of sleep, whether that is due to stress, children or just staying up too late and scrolling on your phone. When you don’t get enough sleep, this can affect your mental sharpness, mood, productivity and food choices the next day. Melatonin has been the most popular natural sleep aid, but magnesium is also a really good supplement to take before bed.

How does it help?

Magnesium is a mineral that can help control blood glucose, blood pressure regulation, muscle and nerve function, and so much more. It also plays an important role in converting protein into the chemicals that helps you to slow the nervous system down and help you to feel sleepier.

Melatonin is a known supplement to help relax your muscles, so for those who suffer with restless leg syndrome, or you have tightness from your workouts, magnesium is better in helping to alleviate that.

Where can you find it?

You don’t necessarily need to take a supplement as magnesium can be found in a lot of foods in your diet. If you aren’t eating a balanced diet, you might want to have a blood test to check if you are deficient. Magnesium can be found in almonds, spinach, peanut butter, avocado, bananas and lots of dairy products.

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]]> Athletes Should Think Twice Before Taking an Ice Bath https://yourdailysportfix.com/athletes-should-think-twice-before-taking-an-ice-bath/ Sat, 02 Jul 2022 10:24:00 +0000 https://yourdailysportfix.com/?p=19023 Even if you’re not a professional athlete, you’ve surely heard of the concept of taking an ice bath after a major workout (or at least seen it in movies). Indeed, ice baths, also called cold-water immersion, is pretty popular in sports therapy. It is basically meant to help the body recover faster after intense physical […]

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]]> Even if you’re not a professional athlete, you’ve surely heard of the concept of taking an ice bath after a major workout (or at least seen it in movies). Indeed, ice baths, also called cold-water immersion, is pretty popular in sports therapy. It is basically meant to help the body recover faster after intense physical activity.

The content of the method is pretty self-explanatory: it consists of the athlete sitting or standing in a bath of ice water. The common temperature of the water is somewhere between 50-59 degrees Fahrenheit (which is about 10-15 degrees Celsius), and the length and frequency of baths varies from one athlete to another. While some dip in freezing water for two minutes at a time, other might choose to spend 10 or 15 minutes in an ice bath.

The thing is, alongside being popular, this method has also gained itself a rather controversial reputation. The reason is, it can be pretty risky. Among the potential risks of soaking in ice water are slow muscle growth and hypothermia, which might lead to a shock resulting in as far as a sudden death.

All things considered, it seems that the risks involved in cold-water immersion might outweigh the benefits. Anyway, it’s important to stay educated and only adopt habits into our workout routines if we know for sure that they’re safe.

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]]> These Daily Habits Will Keep Your Muscles Strong https://yourdailysportfix.com/these-daily-habits-will-keep-your-muscles-strong/ Mon, 23 Nov 2020 07:37:00 +0000 https://yourdailysportfix.com/?p=14327 Having toned muscles doesn’t just look good, it can also boost your confidence and energy and improve your overall health. These easy daily habits will help you build and keep your muscles strong. Get Some Sun Some studies have shown that vitamin D deficiency is associated with muscle atrophy. The best way to get enough […]

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]]> Having toned muscles doesn’t just look good, it can also boost your confidence and energy and improve your overall health. These easy daily habits will help you build and keep your muscles strong.

Get Some Sun

Some studies have shown that vitamin D deficiency is associated with muscle atrophy. The best way to get enough vitamin D is by sun exposure, so try to spend at least 15 minutes outside every day. Other sources of vitamin D include supplements or foods such as oily fish, egg yolks, or red meat.

Eat Enough Protein

You probably already know that you need to eat plenty of protein in order to increase muscle mass. Protein-rich foods will also help you minimize the risk of muscle loss, so try to eat include them with every meal. Foods like fish, eggs, chicken, turkey meat, and dairy products are all high in protein.

Strength Train

Most people love cardio trainings, but the truth is that you won’t really build muscles unless you include strength training in your routine. There are so many great workouts that don’t include heavy lifting and can help you build muscles.

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]]> Having Trouble Getting Fit? 5 Rules For Muscle Building https://yourdailysportfix.com/having-trouble-getting-fit-5-rules-for-muscle-building/ Thu, 06 Aug 2020 14:18:00 +0000 https://yourdailysportfix.com/?p=10122 Have you been increasing your weights, but you can’t seem to build muscle? The issue isn’t your workout, rather, it relates to your diet and lifestyle. If you want to start noticing changes in your body, you have to focus on your nutrition and what goes into your meals. Here are five rules for muscle […]

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]]> Have you been increasing your weights, but you can’t seem to build muscle? The issue isn’t your workout, rather, it relates to your diet and lifestyle. If you want to start noticing changes in your body, you have to focus on your nutrition and what goes into your meals. Here are five rules for muscle building to get you started.

Get the Right Macros

To build muscle, you need to focus on getting the right amount of carbohydrates, protein, and fats. Even if you increase your calories, by getting your macro ratio right, you’ll see muscle gain without adding body fat. Protein is especially important when lifting weight as it repairs muscles and helps them grow bigger following an intense weightlifting session.

Consume More Calories

If you’re trying to bulk up, you need to consume more calories. Try and spread your calories over six meals that are three hours apart.

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Hiiii, you can still eat pizza and slay your fitness and health goals🍕👏🏼 . Well in reality, you can truly eat any and all foods and still reach goals, become healthier and have a better mindset around food. . As soon as you start to restrict yourself, cut out entire food groups or put certain foods ‘off limits’ that is when you open up a can of unhealthy eating patterns and mental warfare within yourself. This will never work long term. . For years I thought I had to eat ‘clean’ foods to reach goals, when in reality as soon as I realized there’s no ‘good’ or ‘bad’ foods only more nutrient dense and less nutrient dense foods, I became WAY more successful in my journey. . My mindset completely shifted, once I started to incorporate all foods I love with most being nutrient dense and cooking in a way I love, I stopped being so food focused and craving driven. I learned all food is just food, and the stuff that makes me feel good and allows me to train optimally are those nutrient dense items that I love, I’m able to truly love everything I eat and not feel guilty when I do want to enjoy something not so nutrient dense. Because balance is key! . We made this pizza with cauliflower crust, dairy free cheese and turkey pepperoni, which are all fairly good alternatives to usual pizza toppings, but we also used goat cheese, prosciutto and figs, which are also amazing ingredients! Some might say this isn’t ‘real’ pizza, but truly this was one of the best I’ve ever eaten/made and it didn’t make me feel like a total grease pit afterwards, which is important to me! Don’t get me wrong, I love a classic greasy pizza but my body can’t handle it often, so this is a great way to still get that pizza fix in more often, stay on track and feel good! . So if anyone ever tells you you have to cut out foods or items you love to reach your best self, pls run away 😅 what is life if we can’t enjoy a tasty za now and then 😉🙏🏼 . . For Online Nutrition Coaching and Meal Plans/Healthy Recipes click the link in my bio or DM me 📩 and let’s get you eating the foods you love while reaching YOUR best self ⭐

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Time Your Meals

Create meal plans and stick to meal times. Start eating not long after you wake up and stop eating three hours before you head to bed. Eating before bed can disrupt your sleep which is crucial for your body to repair and build muscles.

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High Protein Chick pea /Chana Salad Chickpea /Chana salad is high protein high fibre plant based diet. You can skip any of your lunch or dinner meal and have this healthy meal. Eating salads is a super-convenient way to work in a couple of servings of vegetables. Eating a high-fiber diet can help lower cholesterol levels and prevent constipation. As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. The quality of the protein in chickpeas is better than that of other types of legumes. The women experienced a significant reduction in appetite and calorie intake after the chickpea meal, compared to the bread meal. Recipe link in bio. #chickpeasalad #chickpeas #chickpearecipes #salad #healthysalad #healthysalads #musclebuildingfoods #musclebuildingdiet #musclebuildingsalad #musclegainfood #musclegainmeals #mealreplacement #eggsalad #vegsalad #vegetariansalad

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Drink More Water

Dehydration makes you feel fatigue sooner than you would otherwise and it decreases your performance.

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Do you ever have one of those days where you can’t get your life in order???? That’s me today, and I feel like screw it tomorrow we can restart. I’m trying to stay hydrated and I love this new water bottle I found that helps remind me! Also found some great priced Apple watches in case anyone is looking. Linking it all in my bio 🖤 http://liketk.it/2TmcW @liketoknow.it #liketkit #LTKunder50 #LTKunder100 #LTKfit #adidaswomen #adidassneakers #waterbottles #47brand #fanfromhome #athleisurewear #athleisurestyle #athleisurelook #stayinghydrated #hydration #workoutoutfit #ltkit #everydayoutfit #affordablestyle #amazonstyle #amazonfashion #amazonfinds #giottowaterbottle #fitnessclothing #saavysisters #livingmywhy #cuteoutfits #outfitofthedaybabe #outfitoftoday

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Whey Protein

Following your workout, drink a whey protein shake that has around 25 grams of protein per serving. Whey digests quicker than other protein and it hits your muscles faster.

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]]> ersion="1.0" encoding="UTF-8"?> muscles Archives - yourdailysportfix.com yourdailysportfix.com Wed, 29 Nov 2023 17:28:35 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png muscles Archives - yourdailysportfix.com 32 32 Which Muscles are Most Important to Work on? https://yourdailysportfix.com/which-muscles-are-most-important-to-work-on/ Sun, 03 Dec 2023 08:55:00 +0000 https://yourdailysportfix.com/?p=23204 When it comes to fitness and strength training, it’s essential to have a well-rounded approach that targets various muscle groups. But while every muscle in your body plays a role in overall function and movement, some muscles are particularly important to focus on for overall strength and stability. Here are three key muscle groups that […]

The post Which Muscles are Most Important to Work on? appeared first on yourdailysportfix.com.

]]> When it comes to fitness and strength training, it’s essential to have a well-rounded approach that targets various muscle groups. But while every muscle in your body plays a role in overall function and movement, some muscles are particularly important to focus on for overall strength and stability. Here are three key muscle groups that deserve attention in your workouts.

Core Muscles

The core muscles, including the abs, obliques, and lower back muscles, provide stability and support for the entire body. A strong core is crucial for maintaining good posture, preventing back pain, and improving balance and overall athletic performance. Incorporate exercises like planks and “Superman holds” to engage your core muscles effectively.

Lower Body Muscles

The lower body muscles, including the quadriceps, hamstrings, glutes, and calves, are involved in almost every movement you make. Building strength in these muscles improves functional movements like walking, running, jumping, and squatting. Exercises such as squats, lunges, and calf raises target these muscle groups and help enhance lower body strength and power.

Upper Body Muscles

The upper body muscles, including the chest, back, shoulders, and arms, are essential for upper body strength, posture, and overall upper body function. Incorporating exercises like push-ups, pull-ups, shoulder presses, and bicep curls into your workouts can help develop strength and definition in these muscle groups.

The post Which Muscles are Most Important to Work on? appeared first on yourdailysportfix.com.

]]> Causes of Chronic Muscle Tension & How to Fix It https://yourdailysportfix.com/causes-of-chronic-muscle-tension-how-to-fix-it/ Thu, 19 Oct 2023 12:41:00 +0000 https://yourdailysportfix.com/?p=24090 Muscle tension is an incredibly common problem that the vast majority of people will experience at some point in their lifetimes. It’s so common, in fact, that most of us assume tight muscles are just a part of life and that there’s relatively little we can do to find lasting improvement. While it’s normal to […]

The post Causes of Chronic Muscle Tension & How to Fix It appeared first on yourdailysportfix.com.

]]> Muscle tension is an incredibly common problem that the vast majority of people will experience at some point in their lifetimes. It’s so common, in fact, that most of us assume tight muscles are just a part of life and that there’s relatively little we can do to find lasting improvement. While it’s normal to experience occasional tightness in response to things like travel or high-intensity workouts, chronically tense muscles may be a sign that something else needs our attention. Read on to learn more about some potential causes of chronic muscle tension and what to do about it.

Causes of Chronic Tension

Stress and Anxiety: Stress and anxiety trigger the body’s “fight or flight” response, which can cause muscles to tense up in a state of defense. When this clenching becomes chronic, it may lead to the formation of painful trigger points that are difficult to relax and release. 

Poor Posture: Sitting at a desk or hunching over screens puts stress on the muscles of the neck, shoulders, and lower back. Like tension caused by anxiety, this stress can result in physical tightness the longer that poor posture is maintained.

Lack of Exercise: Muscles need to move in order to remain strong and flexible as we age. Lack of movement caused by a sedentary lifestyle can cause muscles to become weak and stiff over time, leading to pain and discomfort.

Combating Muscle Tension

Exercise and Stretching: A regular fitness routine that includes a variety of exercises such as yoga and strength training is one of the best ways to relax tense muscles and improve overall flexibility. Stretching may feel uncomfortable in the beginning, but with regular practice, muscles should begin to relax and your range of movement will improve.

Mind-Body Techniques: For anxiety and emotional stress, practices like meditation and deep breathing can help to calm the mind and allow physical tension to melt away in response. Try to incorporate these techniques into your daily routine or whenever you notice yourself starting to tense up.

The post Causes of Chronic Muscle Tension & How to Fix It appeared first on yourdailysportfix.com.

]]> Self-Massage Routines to Follow Along With At Home https://yourdailysportfix.com/self-massage-routines-to-follow-along-with-at-home/ Fri, 14 Apr 2023 16:59:00 +0000 https://yourdailysportfix.com/?p=22624 Are you feeling stressed, tired, or just need a bit of a pick-me-up? If so, self-massage might be just the thing for you. Self-massage is a great way to practice physical and mental self-care and, when done properly, can reduce muscle tension, improve blood flow, and promote relaxation. What’s more, you can do it from […]

The post Self-Massage Routines to Follow Along With At Home appeared first on yourdailysportfix.com.

]]> Are you feeling stressed, tired, or just need a bit of a pick-me-up? If so, self-massage might be just the thing for you. Self-massage is a great way to practice physical and mental self-care and, when done properly, can reduce muscle tension, improve blood flow, and promote relaxation. What’s more, you can do it from the comfort of your own home for free! If you’re interested in adding self-massage to your self-care routine, try following along with these simple instructional videos:

Self-Massage for Neck and Shoulders

While there’s nothing like receiving a neck massage from another person, this 15-minute self-massage routine is fantastic in a pinch. Massage therapist Ann Swanson demonstrates reflexology techniques to release tension in the trapezius muscles, which tend to become tight as a result of hours spent working at a desk. 

Easy 10-Minute Everyday Full-Face Massage

This video by Ksenija of TheMoments is a quick and effective option for when you’re looking to relax and relieve tension in the neck and face. It includes a variety of techniques to stimulate the lymphatic system and can even improve skin texture and elasticity when practiced regularly.

Simple Self-Massage for Foot Pain 

Physical therapists-turned-YouTubers Bob & Brad demonstrate how to relieve foot pain naturally in this 7-minute follow-along foot massage video. It includes tutorials for three simple techniques designed to improve circulation and soothe aching feet.

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]]> Why You Should Always Eat Before Strength Training https://yourdailysportfix.com/why-you-should-always-eat-before-strength-training/ Mon, 06 Mar 2023 10:00:00 +0000 https://yourdailysportfix.com/?p=21551 The thought of eating before an early morning workout can leave some people feeling a little nauseous, but it’s actually highly recommended to eat something, as your body will perform better. During exercise, your body uses stored forms of carbohydrates in your liver and muscles, which are called glycogen. Your liver breaks down the glycogen […]

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]]> The thought of eating before an early morning workout can leave some people feeling a little nauseous, but it’s actually highly recommended to eat something, as your body will perform better. During exercise, your body uses stored forms of carbohydrates in your liver and muscles, which are called glycogen.

Your liver breaks down the glycogen as you sweat to maintain your blood glucose levels. Your body stores enough glycogen to support you through a short workout, once this is used up it will use fatty acids for fuel.

Some believe that if you work out on an empty stomach your body will break down the fatty acids sooner, this does happen if you are doing a low to moderate-intensity workout. But in the long term, the effects diminish as the workout intensity increases.

If you skip your pre-workout meal or snack, this could lead to nausea, fatigue, and lightheadedness while you’re working out. A low-intensity workout can be done fasted, like a short walk or a 20-minute yoga class. If you’re lifting weights and working out for 45 minutes to an hour, eating something you will allow the body to have more energy, power, and stamina.

If you train regularly, not eating before a workout can have an effect on how you recover. When you begin your workout in a fasted state, your blood sugar is most likely already low, so you will use up the available glycogen, leaving not enough for your recovery period. If your muscles don’t have enough fuel then this will decrease recovery in the long run.

You can do a fasted workout once in a while, but don’t let it become a habit. If you’re strength training you most likely want to build your muscles and get stronger, but if you aren’t eating before, your muscles will start to feel tired sooner into the workout than they would have if you had eaten.

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]]> When Should You Use a Foam Roller? https://yourdailysportfix.com/when-should-you-use-a-foam-roller/ Sat, 04 Mar 2023 16:26:00 +0000 https://yourdailysportfix.com/?p=22196 Anyone who’s ever worked out knows the feeling of muscle soreness. Sometimes it’s so bad, you might feel like you can’t walk or use the stairs. There are a bunch of ways to prevent this from happening, and one of those is by using a foam roller. Foam rollers are great because they massage out […]

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]]> Anyone who’s ever worked out knows the feeling of muscle soreness. Sometimes it’s so bad, you might feel like you can’t walk or use the stairs. There are a bunch of ways to prevent this from happening, and one of those is by using a foam roller. Foam rollers are great because they massage out the tension from your muscles on a deeper level than stretching does. The question is, when should you use a foam roller–before or after your workout?

Before a Workout

If you want to use a foam roller to improve your range of motion with your muscles for your workout, it’s a good idea to use it before your workout. It’s important to note, however, that you should always warm up before you use a foam roller. Using a foam roller on cold or static muscles could lead to injury or pain. 

After a Workout

The most popular use for foam rollers is definitely after a workout. When your muscles are totally exhausted and swollen from your workout, rolling them can help prevent the cramping and soreness later on. It’s recommended to use a foam roller right after your workout on the muscle groups used. Do this before your cool-down stretch to get the best results.

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]]> How to Level Up Your Mountain Climbers With These Variations https://yourdailysportfix.com/how-to-level-up-your-mountain-climbers-with-these-variations/ Mon, 30 Jan 2023 08:09:00 +0000 https://yourdailysportfix.com/?p=21911 Mountain climbers are a fabulous exercise, they require no equipment so can be done anywhere, and are great for any level of fitness. They get your heart rate up and work on a variety of muscles, not just your abs and core. They can be done fast, slow, and diagonally, but you need to make […]

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]]> Mountain climbers are a fabulous exercise, they require no equipment so can be done anywhere, and are great for any level of fitness. They get your heart rate up and work on a variety of muscles, not just your abs and core. They can be done fast, slow, and diagonally, but you need to make sure you are doing the basic mountain climber correctly and then you can level it up with these variations.

The Original Mountain Climber

Start in a tabletop position with the arms straight and the hands underneath the shoulder and the legs straight in line with your spine and the weight resting on the balls of your feet. Keeping a flat back and engaging the core lift the left leg up and bring the knee towards the chest, return the foot and repeat with the right leg. Alternate quickly between the legs for about 30 seconds, keeping the body as still as you can.

Cross Body Mountain Climbers

Start in the same position as the basic mountain climbers and instead of bringing the knee towards the chest, bring the knee towards the opposite elbow and alternate between each leg.

Slow Mountain Climbers

If you don’t want to increase your heart rate, but you do want a killer core exercise then slowing down the mountain climber is the exercise for you. Same starting position as before, and all you have to do is slowly drive the knee towards the chest at a very slow pace. You will shake a little more but you are building strength and feeling the tension all over your body.

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]]> How Magnesium Can Help You Have a Better Night’s Sleep https://yourdailysportfix.com/how-magnesium-can-help-you-have-a-better-nights-sleep/ Wed, 07 Dec 2022 16:35:00 +0000 https://yourdailysportfix.com/?p=21378 Most people are not getting the recommended amount of sleep, whether that is due to stress, children or just staying up too late and scrolling on your phone. When you don’t get enough sleep, this can affect your mental sharpness, mood, productivity and food choices the next day. Melatonin has been the most popular natural […]

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]]> Most people are not getting the recommended amount of sleep, whether that is due to stress, children or just staying up too late and scrolling on your phone. When you don’t get enough sleep, this can affect your mental sharpness, mood, productivity and food choices the next day. Melatonin has been the most popular natural sleep aid, but magnesium is also a really good supplement to take before bed.

How does it help?

Magnesium is a mineral that can help control blood glucose, blood pressure regulation, muscle and nerve function, and so much more. It also plays an important role in converting protein into the chemicals that helps you to slow the nervous system down and help you to feel sleepier.

Melatonin is a known supplement to help relax your muscles, so for those who suffer with restless leg syndrome, or you have tightness from your workouts, magnesium is better in helping to alleviate that.

Where can you find it?

You don’t necessarily need to take a supplement as magnesium can be found in a lot of foods in your diet. If you aren’t eating a balanced diet, you might want to have a blood test to check if you are deficient. Magnesium can be found in almonds, spinach, peanut butter, avocado, bananas and lots of dairy products.

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]]> Athletes Should Think Twice Before Taking an Ice Bath https://yourdailysportfix.com/athletes-should-think-twice-before-taking-an-ice-bath/ Sat, 02 Jul 2022 10:24:00 +0000 https://yourdailysportfix.com/?p=19023 Even if you’re not a professional athlete, you’ve surely heard of the concept of taking an ice bath after a major workout (or at least seen it in movies). Indeed, ice baths, also called cold-water immersion, is pretty popular in sports therapy. It is basically meant to help the body recover faster after intense physical […]

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]]> Even if you’re not a professional athlete, you’ve surely heard of the concept of taking an ice bath after a major workout (or at least seen it in movies). Indeed, ice baths, also called cold-water immersion, is pretty popular in sports therapy. It is basically meant to help the body recover faster after intense physical activity.

The content of the method is pretty self-explanatory: it consists of the athlete sitting or standing in a bath of ice water. The common temperature of the water is somewhere between 50-59 degrees Fahrenheit (which is about 10-15 degrees Celsius), and the length and frequency of baths varies from one athlete to another. While some dip in freezing water for two minutes at a time, other might choose to spend 10 or 15 minutes in an ice bath.

The thing is, alongside being popular, this method has also gained itself a rather controversial reputation. The reason is, it can be pretty risky. Among the potential risks of soaking in ice water are slow muscle growth and hypothermia, which might lead to a shock resulting in as far as a sudden death.

All things considered, it seems that the risks involved in cold-water immersion might outweigh the benefits. Anyway, it’s important to stay educated and only adopt habits into our workout routines if we know for sure that they’re safe.

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]]> These Daily Habits Will Keep Your Muscles Strong https://yourdailysportfix.com/these-daily-habits-will-keep-your-muscles-strong/ Mon, 23 Nov 2020 07:37:00 +0000 https://yourdailysportfix.com/?p=14327 Having toned muscles doesn’t just look good, it can also boost your confidence and energy and improve your overall health. These easy daily habits will help you build and keep your muscles strong. Get Some Sun Some studies have shown that vitamin D deficiency is associated with muscle atrophy. The best way to get enough […]

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]]> Having toned muscles doesn’t just look good, it can also boost your confidence and energy and improve your overall health. These easy daily habits will help you build and keep your muscles strong.

Get Some Sun

Some studies have shown that vitamin D deficiency is associated with muscle atrophy. The best way to get enough vitamin D is by sun exposure, so try to spend at least 15 minutes outside every day. Other sources of vitamin D include supplements or foods such as oily fish, egg yolks, or red meat.

Eat Enough Protein

You probably already know that you need to eat plenty of protein in order to increase muscle mass. Protein-rich foods will also help you minimize the risk of muscle loss, so try to eat include them with every meal. Foods like fish, eggs, chicken, turkey meat, and dairy products are all high in protein.

Strength Train

Most people love cardio trainings, but the truth is that you won’t really build muscles unless you include strength training in your routine. There are so many great workouts that don’t include heavy lifting and can help you build muscles.

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]]> Having Trouble Getting Fit? 5 Rules For Muscle Building https://yourdailysportfix.com/having-trouble-getting-fit-5-rules-for-muscle-building/ Thu, 06 Aug 2020 14:18:00 +0000 https://yourdailysportfix.com/?p=10122 Have you been increasing your weights, but you can’t seem to build muscle? The issue isn’t your workout, rather, it relates to your diet and lifestyle. If you want to start noticing changes in your body, you have to focus on your nutrition and what goes into your meals. Here are five rules for muscle […]

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]]> Have you been increasing your weights, but you can’t seem to build muscle? The issue isn’t your workout, rather, it relates to your diet and lifestyle. If you want to start noticing changes in your body, you have to focus on your nutrition and what goes into your meals. Here are five rules for muscle building to get you started.

Get the Right Macros

To build muscle, you need to focus on getting the right amount of carbohydrates, protein, and fats. Even if you increase your calories, by getting your macro ratio right, you’ll see muscle gain without adding body fat. Protein is especially important when lifting weight as it repairs muscles and helps them grow bigger following an intense weightlifting session.

Consume More Calories

If you’re trying to bulk up, you need to consume more calories. Try and spread your calories over six meals that are three hours apart.

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Hiiii, you can still eat pizza and slay your fitness and health goals🍕👏🏼 . Well in reality, you can truly eat any and all foods and still reach goals, become healthier and have a better mindset around food. . As soon as you start to restrict yourself, cut out entire food groups or put certain foods ‘off limits’ that is when you open up a can of unhealthy eating patterns and mental warfare within yourself. This will never work long term. . For years I thought I had to eat ‘clean’ foods to reach goals, when in reality as soon as I realized there’s no ‘good’ or ‘bad’ foods only more nutrient dense and less nutrient dense foods, I became WAY more successful in my journey. . My mindset completely shifted, once I started to incorporate all foods I love with most being nutrient dense and cooking in a way I love, I stopped being so food focused and craving driven. I learned all food is just food, and the stuff that makes me feel good and allows me to train optimally are those nutrient dense items that I love, I’m able to truly love everything I eat and not feel guilty when I do want to enjoy something not so nutrient dense. Because balance is key! . We made this pizza with cauliflower crust, dairy free cheese and turkey pepperoni, which are all fairly good alternatives to usual pizza toppings, but we also used goat cheese, prosciutto and figs, which are also amazing ingredients! Some might say this isn’t ‘real’ pizza, but truly this was one of the best I’ve ever eaten/made and it didn’t make me feel like a total grease pit afterwards, which is important to me! Don’t get me wrong, I love a classic greasy pizza but my body can’t handle it often, so this is a great way to still get that pizza fix in more often, stay on track and feel good! . So if anyone ever tells you you have to cut out foods or items you love to reach your best self, pls run away 😅 what is life if we can’t enjoy a tasty za now and then 😉🙏🏼 . . For Online Nutrition Coaching and Meal Plans/Healthy Recipes click the link in my bio or DM me 📩 and let’s get you eating the foods you love while reaching YOUR best self ⭐

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Time Your Meals

Create meal plans and stick to meal times. Start eating not long after you wake up and stop eating three hours before you head to bed. Eating before bed can disrupt your sleep which is crucial for your body to repair and build muscles.

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High Protein Chick pea /Chana Salad Chickpea /Chana salad is high protein high fibre plant based diet. You can skip any of your lunch or dinner meal and have this healthy meal. Eating salads is a super-convenient way to work in a couple of servings of vegetables. Eating a high-fiber diet can help lower cholesterol levels and prevent constipation. As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. The quality of the protein in chickpeas is better than that of other types of legumes. The women experienced a significant reduction in appetite and calorie intake after the chickpea meal, compared to the bread meal. Recipe link in bio. #chickpeasalad #chickpeas #chickpearecipes #salad #healthysalad #healthysalads #musclebuildingfoods #musclebuildingdiet #musclebuildingsalad #musclegainfood #musclegainmeals #mealreplacement #eggsalad #vegsalad #vegetariansalad

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Drink More Water

Dehydration makes you feel fatigue sooner than you would otherwise and it decreases your performance.

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Do you ever have one of those days where you can’t get your life in order???? That’s me today, and I feel like screw it tomorrow we can restart. I’m trying to stay hydrated and I love this new water bottle I found that helps remind me! Also found some great priced Apple watches in case anyone is looking. Linking it all in my bio 🖤 http://liketk.it/2TmcW @liketoknow.it #liketkit #LTKunder50 #LTKunder100 #LTKfit #adidaswomen #adidassneakers #waterbottles #47brand #fanfromhome #athleisurewear #athleisurestyle #athleisurelook #stayinghydrated #hydration #workoutoutfit #ltkit #everydayoutfit #affordablestyle #amazonstyle #amazonfashion #amazonfinds #giottowaterbottle #fitnessclothing #saavysisters #livingmywhy #cuteoutfits #outfitofthedaybabe #outfitoftoday

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Whey Protein

Following your workout, drink a whey protein shake that has around 25 grams of protein per serving. Whey digests quicker than other protein and it hits your muscles faster.

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