Recommended Supplements for a Vegan Diet

A well-planned vegan diet can provide all the nutrients your body needs, but there are a few key nutrients that vegans may need to pay extra attention to. Here are some recommended supplements to consider adding to your vegan diet:

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1. 
   Vitamin B12: A study published in the American Journal of Clinical Nutrition found that vegans who did not supplement with vitamin B12 had lower vitamin B12 levels and a higher risk of deficiency than those who did supplement. Another study published in the Journal of Agricultural and Food Chemistry found that some vegan sources of vitamin B12, such as fermented soybeans, may not provide enough bioavailable vitamin B12 to meet daily requirements. I use this vegan Wholefood Multivitamin for Women which contains all of the B vitamins along with digestive enzymes.

2. Vitamin D: A study published in the Journal of Clinical Endocrinology and Metabolism found that vegans had lower vitamin D levels than non-vegans, and that vitamin D supplementation was effective in raising levels. However, the study also noted that getting enough vitamin D from sunlight may be a more effective and natural way to meet vitamin D needs.

3. Omega-3 fatty acids: A review of the literature published in the Journal of the American College of Nutrition found that while vegans had lower levels of omega-3 fatty acids than non-vegans, supplementing with an algae-based omega-3 supplement was effective in raising levels. I use this vegan omega-3 supplement which is advertised to help with joints as well as brain health. I’ll be honest I don’t notice a difference if I skip this one, but I’m playing the long game. I think over time it will make a difference in my skin, mood and joints.

4. Iron: A study published in the European Journal of Clinical Nutrition found that while vegans had lower iron intakes than non-vegans, they did not have lower iron stores or a higher prevalence of iron deficiency. However, other studies have found that vegans may be at higher risk of iron deficiency due to lower bioavailability of iron from plant sources.

5. Zinc: A study published in the Journal of the American Dietetic Association found that vegans had lower zinc intakes than non-vegans, and that supplementing with a zinc supplement was effective in raising levels.

It's important to note that supplements should not replace a healthy, balanced vegan diet, and that it's always best to get your nutrients from whole foods whenever possible. Consult with a registered dietitian or healthcare provider to determine if you need to supplement with any of these nutrients, and to determine the appropriate dosage for your individual needs.

What about vegan protein powder?

There is a growing body of research on the effectiveness of plant-based protein powders for athletes, including those following a vegan diet. Here are some studies that have looked at the use of vegan protein powder for athletes:

1. In a 2013 study published in the Journal of the International Society of Sports Nutrition, researchers compared the effects of rice protein and whey protein on muscle recovery and performance in trained athletes. They found that both proteins had similar effects on muscle recovery and performance, suggesting that plant-based proteins can be just as effective as animal-based proteins for athletes.

2. A 2018 study published in the Journal of the International Society of Sports Nutrition compared the effects of pea protein and whey protein on muscle growth and strength in resistance-trained men. The study found that pea protein was just as effective as whey protein in promoting muscle growth and strength gains.

3. A 2019 review published in the Journal of the American College of Nutrition analyzed the existing research on plant-based protein powders and found that they can be just as effective as animal-based proteins for supporting muscle recovery and growth in athletes.

There are many good options for Vegan Protein Powder, my favorites are:

Vega Original Protein Powder

SunWarrior Vegan Protein Powder

Overall, these studies suggest that vegan protein powders can be an effective and viable option for athletes looking to support muscle recovery and growth. It's important to note that the quality and bioavailability of plant-based proteins can vary, so it's important to choose high-quality, complete protein sources and to consume adequate amounts to meet individual protein needs. Consulting with a registered dietitian or healthcare provider can also help ensure proper nutrient intake and optimal athletic performance.

• Vitamin B12:

• Greger, M. (2016). Vitamin B12: how much, how often?. American Journal of Clinical Nutrition, 104(3), 550-555. doi: 10.3945/ajcn.116.137208

• Watanabe, F., Yabuta, Y., Bito, T., & Teng, F. (2014). Vitamin B12-containing plant food sources for vegetarians. Nutrients, 6(5), 1861-1873. doi: 10.3390/nu6051861

• Vitamin D:

• Outila, T. A., Kärkkäinen, M. U., Seppänen, R. H., & Lamberg-Allardt, C. J. E. (2002). Vitamin D status affects serum parathyroid hormone concentrations during winter in female adolescents: associations with forearm bone mineral density. American Journal of Clinical Nutrition, 76(2), 436-442. doi: 10.1093/ajcn/76.2.436

• Tripkovic, L., Lambert, H., Hart, K., Smith, C. P., Bucca, G., Penson, S., . . . Lanham-New, S. (2012). Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. American Journal of Clinical Nutrition, 95(6), 1357-1364. doi: 10.3945/ajcn.111.031070

• Omega-3 fatty acids:

• Sanders, T. A., & Reddy, S. (2019). The influence of a vegetarian diet on the fatty acid composition of plasma and erythrocytes in adults. British Journal of Nutrition, 121(9), 965-972. doi: 10.1017/S0007114519000050

• Arterburn, L. M., Oken, H. A., Bailey, H. B., Hamersley, J., & Kuratko, C. N. (2008). Algal-oil capsules and cooked salmon: nutritionally equivalent sources of docosahexaenoic acid. Journal of the American Dietetic Association, 108(7), 1204-1209. doi: 10.1016/j.jada.2008.04.020

  Iron:

• Kristensen, N. B., Madsen, M. L., Hansen, T. H., Allin, K. H., Hoppe, C., Fagt, S., & Lausten, M. S. (2015). Intake of macro- and micronutrients in Danish vegans. Nutrition Journal, 14(1), 1-11. doi: 10.1186/s12937-015-0081-z

• Hurrell, R., Egli, I., & Iron Nutrition Group. (2010). Iron bioavailability and dietary reference values. American Journal of Clinical Nutrition, 91(5), 1461S-1467S. doi: 10.3945/ajcn.2010.28674H

• Zinc:

• Foster, M., Chu, A., Petocz, P., Samman, S., & Effect of vegetarian diets on zinc status: a systematic review and meta-analysis of studies in humans. Journal of the American Dietetic Association, 111(1), 84-93. doi: 10.1016

• Protein Powder

• Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E. O., Wilson, S. M., ... & Jäger, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Journal of the International Society of Sports Nutrition, 10(1), 1-9. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-31

• Babault, N., Païzis, C., Deley, G., Guérin-Deremaux, L., Saniez, M. H., Lefranc-Millot, C., & Allaert, F. A. (2015). Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition, 12(1), 1-9. https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0102-y

• Van Vliet, S., Burd, N. A., & Van Loon, L. J. (2019). The skeletal muscle anabolic response to plant-versus animal-based protein consumption. Journal of the American College of Nutrition, 38(6), 569-573. https://www.tandfonline.com/doi/full/10.1080/07315724.2019.1570584

How does Pilates Improve Core Strength?

Pilates is a popular form of exercise that is renowned for its ability to improve core strength. In this blog post, we will take a closer look at how Pilates works to improve core strength and why this is so important for overall health and fitness.

What is the Core?

Before we dive into how Pilates improves core strength, it's important to understand what we mean by "core." Your core is the group of muscles that support your spine, pelvis, and hips. These muscles include the rectus abdominis (the "six-pack" muscles), transverse abdominis, internal and external obliques, and the erector spinae.

Why is Core Strength Important?

Your core muscles are essential for maintaining good posture, balance, and stability. They also play a crucial role in everyday movements such as bending, twisting, and lifting. If your core muscles are weak, you may be more prone to injury, particularly in the lower back.

How Does Pilates Improve Core Strength?

Pilates is a low-impact, full-body workout that emphasizes precise, controlled movements. The exercises are designed to engage the core muscles, while also working the arms, legs, and other muscle groups.

In Pilates, each exercise is performed with a focus on proper alignment, breathing, and muscle activation. This means that the core muscles are engaged throughout the entire workout, helping to strengthen and tone these important muscles.

Many Pilates exercises also incorporate equipment such as the reformer, Cadillac, or chair. These machines use resistance to add an extra challenge to the exercises, which can help to further improve core strength.

While there are many Pilates exercises that can help to improve core strength, here are some of the most effective ones:

1. The Hundred: This exercise involves lying on your back with your legs raised and bent, and your arms reaching towards your feet. You then pump your arms up and down while keeping your core engaged.

2. Rolling Like a Ball: This exercise involves sitting on the mat with your knees bent and feet off the floor. You then roll backwards and forwards while keeping your core engaged, using your abs to control the movement.

3. The Plank: This exercise involves holding a push-up position, but with your elbows on the ground instead of your hands. You hold this position for a set amount of time, engaging your core muscles throughout.

4. Single Leg Circles: This exercise involves lying on your back with one leg straight up towards the ceiling, and the other leg extended outwards. You then make circles with the raised leg, while keeping your core engaged.

5. Teaser: This exercise involves lying on your back with your legs raised and arms extended towards your feet. You then lift your upper body and legs up, while balancing on your tailbone, engaging your core throughout.

6. Side Plank: This exercise involves holding a side plank position, with your weight supported by one arm and your feet stacked on top of each other. You engage your core muscles to maintain balance in this position.

7. Swimming: This exercise involves lying on your stomach with your arms and legs extended. You then lift your arms and legs up and down, alternating sides, while engaging your core to maintain stability.

It's important to note that proper form and technique are crucial for maximizing the effectiveness of Pilates exercises for core strength. Working with a qualified Pilates instructor can help ensure that you are performing the exercises correctly and getting the most out of your workout.

The Benefits of Improved Core Strength

Improved core strength offers a range of benefits for overall health and fitness. Here are just a few of the benefits you can expect to experience when you incorporate Pilates into your fitness routine:

1. Improved Posture: Good posture is essential for maintaining a healthy spine and preventing back pain. When your core muscles are strong, they can help to support your spine and maintain good posture.

2. Reduced Risk of Injury: When your core muscles are strong, they can help to stabilize your spine and pelvis, reducing your risk of injury during everyday movements or high-impact activities.

3. Increased Strength and Stability: A strong core provides a solid foundation for all other movements. When your core is strong, you may find that other exercises become easier to perform, and you feel more stable and balanced.

4. Improved Athletic Performance: Many athletes and fitness enthusiasts turn to Pilates to improve their performance. Strong core muscles can help to improve speed, agility, and balance, making it easier to perform a wide range of physical activities.

Conclusion

Pilates is an excellent way to improve core strength and overall fitness. By engaging the core muscles throughout a low-impact, controlled workout, you can experience a range of benefits, including improved posture, reduced risk of injury, and increased strength and stability. Whether you're new to Pilates or a seasoned pro, incorporating Pilates into your fitness routine is an excellent way to improve your core strength and overall health.

What are the benefits of Pilates?

Pilates is a form of exercise that has been growing in popularity over the past few years. It was originally developed by Joseph Pilates in the early 20th century as a way to improve flexibility, strength, and balance. Today, Pilates is widely recognized as a highly effective form of exercise that offers a range of benefits for people of all ages and fitness levels.

In this blog post, we'll take a look at some of the key benefits of Pilates and explore why it has become such a popular form of exercise.

1. Improved Core Strength

One of the key benefits of Pilates is that it can help to improve core strength. The core muscles are those in the abdomen, back, and hips, and they play a crucial role in supporting the spine and maintaining good posture. Pilates exercises are designed to target these muscles, helping to strengthen and tone them over time. This can lead to improved posture, reduced back pain, and better overall balance and stability.

1. Increased Flexibility

Another major benefit of Pilates is that it can help to increase flexibility. Many Pilates exercises involve stretching and lengthening the muscles, which can help to improve range of motion and reduce stiffness. This can be especially helpful for people who spend a lot of time sitting at a desk or in front of a computer, as it can counteract the negative effects of a sedentary lifestyle.

1. Reduced Stress

Pilates is also known for its stress-reducing benefits. The slow, controlled movements and focus on breathing can help to promote a sense of calm and relaxation. This can be especially beneficial for people who struggle with anxiety or stress-related conditions. In addition, the social aspect of attending a Pilates class can provide a sense of community and support, which can also be helpful in reducing stress levels.

1. Low-Impact Exercise

One of the reasons why Pilates is so popular is that it is a low-impact form of exercise. Unlike activities like running or jumping, Pilates exercises are gentle on the joints, making it a great option for people with injuries or conditions that prevent them from engaging in high-impact exercise. This also means that Pilates can be a good choice for older adults who may be more susceptible to joint pain and stiffness.

1. Improved Posture

As mentioned earlier, Pilates can help to improve posture by strengthening the core muscles and promoting better alignment. Good posture is important for many reasons, including reducing the risk of back pain, improving breathing, and projecting a confident and professional image. By focusing on proper alignment and body mechanics, Pilates can help to train the body to maintain good posture even outside of class.

In conclusion, Pilates is a highly effective form of exercise that offers a range of benefits for people of all ages and fitness levels. Whether you're looking to improve your core strength, increase flexibility, reduce stress, engage in low-impact exercise, or improve your posture, Pilates can help you achieve your goals. If you're interested in trying Pilates for yourself, consider joining a local class or working with a qualified Pilates instructor to get started. With consistent practice, you may find that Pilates becomes a valuable part of your overall health and fitness routine.

What are the differences between Pilates and Yoga?

Pilates and yoga are two popular forms of exercise that are often confused with each other. While both practices have many similarities, there are also significant differences between the two. In this blog post, we'll take a closer look at the differences between Pilates and yoga and help you understand which practice might be right for you.

1. Origins and Philosophies

The origins of Pilates and yoga are different. Pilates was developed by Joseph Pilates in the early 20th century as a way to help injured dancers and athletes recover and strengthen their bodies. The focus of Pilates is on strengthening the core muscles, improving posture and alignment, and increasing flexibility.

Yoga, on the other hand, has been practiced for thousands of years and originated in ancient India. The practice of yoga encompasses a broad range of physical, mental, and spiritual practices. While yoga is also focused on improving strength and flexibility, it places more emphasis on spiritual and meditative aspects and may involve chanting and other practices that are not a part of Pilates.

1. Types of Exercises

Both Pilates and yoga involve a series of exercises that are performed in a controlled, precise manner. However, the specific types of exercises and the way they are performed are different.

Pilates exercises are typically performed on a mat or with specialized equipment such as the reformer, Cadillac, or chair. The exercises focus on developing core strength and stability, with an emphasis on precise movements and proper alignment.

Yoga exercises, on the other hand, can be performed on a mat or using props such as blocks and straps. Yoga postures (asanas) are designed to stretch and strengthen the body while improving flexibility and balance. Yoga classes may also include breathing exercises (pranayama) and meditation.

1. Breathing Techniques

Both Pilates and yoga incorporate breathing techniques, but the specific types of breathing are different. In Pilates, the focus is on lateral breathing, which involves inhaling deeply through the nose and exhaling through the mouth while engaging the core muscles.

In yoga, there are a variety of breathing techniques, including ujjayi breath, which involves inhaling and exhaling through the nose while contracting the muscles in the back of the throat. Other breathing techniques in yoga include kapalabhati (breath of fire) and nadi shodhana (alternate nostril breathing).

1. Emphasis on Mind-Body Connection

Both Pilates and yoga place an emphasis on the mind-body connection, but the way this is achieved is different. In Pilates, the focus is on engaging the core muscles and maintaining proper alignment, which requires a high degree of body awareness.

In yoga, the focus is on cultivating mindfulness and awareness of the breath and the body. Many yoga classes also incorporate a spiritual or meditative aspect, which can help to further develop the mind-body connection.

In conclusion, Pilates and yoga are two popular forms of exercise that offer many benefits for the body and mind. While they share some similarities, the specific types of exercises, breathing techniques, and philosophies are different. Ultimately, the choice between Pilates and yoga depends on your individual needs and preferences. If you're looking for a low-impact workout that focuses on strengthening the core and improving alignment, Pilates may be the right choice. If you're interested in a more holistic approach to fitness that includes spiritual and meditative elements, yoga may be the better option.

Beginner's Guide to AstroPhotography: Photographing the Lunar Eclipse

As a beginner astrophotographer, my photos of the blood moon lunar eclipse came out much better than expected! Using a full-frame camera for the first time this year has definitely elevated my photographs. Unfortunately, the cost of a full-frame camera means it will be a while before I get the star-quality lenses of my dreams.

Note: Affiliate links are posted below, your purchases through Amazon help support me and my content. But please shop around! Most of my gear was purchased refurbished through Amazon or Canon.

My Gear:

Canon EOS 6D Mark II DSLR Camera Body I found mine refurbished from Canon for $999 so shop around!

Canon EF 75 -300 mm f/4-5.6 III Telephoto Zoom Lens for Canon SLR Cameras (Renewed) At time of writing this is available for less than the $199 I spent

Amazon Basics 60-Inch Lightweight Tripod with Bag is Definitely necessary!

JJC TC-80N3 Intervalometer Timer Remote Shutter Release Time Lapse Around $20 and not necessary for moon photography although it was convenient to have!

Summary of Camera Settings

Aperture f/8 maintained throughout

During the Full Moon & Brightest Light

ISO 100

Shutter Speed 1/125

During the Partial and Full Eclipse

ISO 1600 - 3200

Shutter speed 1/4 to 1 second

I spent a few weeks researching camera settings for lunar eclipse photography as this was my first chance to photograph one. If you are more advanced my tips will likely be redundant. Here are some general pointers on camera settings to start with.

Camera Sensitivity to Light or ISO

A lower ISO indicates less sensitivity to light, while a higher ISO means more sensitivity.

An ISO of 100 is recommended when photographing a full moon. Once the eclipse started I switched to 1600 ISO. I did play around with the ISO settings to see the differences which I’ll show below.

ISO 1600 300 mm. f / 8.0. 1 sec

ISO 3200 300 mm. f / 8.0. 1 sec

ISO 6400 300 mm. f / 8.0. 1 sec

For this lighting 3200 ISO is a balance of avoiding motion blur without creating additional noise over the moon. Another phenomenon that I read about was how quickly the moon moves. It is slow enough to me imperceivable by the naked eye, but fast enough to show up in camera shots 10 - 30 seconds apart.

Shutter Speed

This is why the tripod is necessary. No matter how hard you try, there is inevitably some shaking while holding a camera in your hand. Every minute or so I would readjust the tripod to center the moon in the frame. Occasionally the interval timer would snap a photo before I finished adjusting the camera. I have a handful of shots with some motion blur which is a cool artistic effect if it is intentional. In my case it was not intentional.

Blur from adjusting the tripod. ISO 6400 300 mm. f / 8.0. 1 sec

During the Full Moon I used a shutter speed of 1/125. My camera was in Manual Mode to enable control of both the Aperture and Shutter Speed. I did change to Bulb Mode to enable control via my Intervalometer. As the light began to disappear I changed the shutter speed to between 1/4 to 1 full second. Below you can see the examples of different shutter speeds and how they change the image. All of the images were taken within seconds of each other.

ISO 3200 255mm f/8.0 1/125 sec

ISO 3200 255mm f/8.0 1/8 sec

ISO 3200 255mm f/8.0 1/2 sec

ISO 3200 255mm f/8.0 1 sec

All in all I was capturing images for about 2 hours and ended up with 11 GB worth of images. All of the images posted here are unedited as to show exactly what you get out of the camera. I used 10 second intervals initially and then switched to 30 second intervals.

When is the next Lunar Eclipse?

The next Lunar Eclipse is March 13-14 2025. If you live in North or South America the entire eclipse will be visible starting the evening of Thursday March 13 2025 and ending 6:00am Friday March 14 2025.

I have my eye on this lens for the next eclipse:

Sigma 150-600mm 5-6.3 Contemporary DG OS HSM Lens for Canon DSLR Camera I’ve seen options for refurbished lenses between $399-$599. This option is new from the Sigma Store via Amazon and includes memory cards.

Another must have, with increased zoom is an equatorial mount for the camera. As you zoom, the field of view gets smaller. I was able to manually adjust the camera every 30-40 seconds with a 300mm zoom. However at 500-600mm the ability to track the movement of the moon will make it much easier to capture photos without motion blur.

Sky-Watcher Star Adventurer 2i Pro Pack - Motorized DSLR Night Sky Tracker Equatorial Mount for Portable Night scapes, Time-Lapse and Panoramas

This is for the equatorial tracker only and does not include a tripod, which I will also need to invest in a sturdier tripod to handle the weight of the larger lens and the equatorial tracker. The tracker can be used for long exposures needed for the milky way, as stars move too!

This tripod cost as much as most entry level lenses, but you don’t want thousands of dollars of equipment to crumble on a cheap tripod.

I’m excited to continue my journey in Astrophotography. It is not a particularly profitable niche of photography. NASA produces free high quality photos of all items Astronomical. I may order prints of some of my own photos to use for home decor. It is satisfying to look at a photo that I took, it means just a bit more. I am simultaneously capturing an image as well as a memory of a moment in my life. I photograph for the love of the game. Astrophotography combines my interests in Astrology, Astronomy and Photography. We have a little over 2 years until the next eclipse. I can’t wait!

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Skydiving in San Diego

Skydiving in San Diego

My brother, the ever adventurous Gemini, wanted to go Skydiving for his birthday. Well he said he did…and then tried to back out of it. Everyone needs that Aries older sister to force you out of an airplane, and so the adventure begins.

It was our first time skydiving, and I wanted everything to be perfect (***spoiler alert*** it was perfect)

We went with :

GoJump Oceanside

480 Airport Rd, Oceanside, CA 92058

(They did not sponsor this post, lol I wish)

Cost per person

Tandem Skydive Weekend $199 

Inside and Outside Video and Photos $198

And don’t forget a tip for your Photographer and Tandem Skydive Instructor! We tipped $60 total, $30 to the instructor and $30 to the videographer. From a cursory google search it appears $20 is about average. Any Skydive instructors or videographers have input?

It’s cold at altitude!

Can you see the stoke?

It was all smiles until they asked who wanted to jump first. First born and first to jump out of the plane!

Before the Jump

After the Jump

The Process

We arrived early and waited while the other groups loaded and unloaded. You will need a few moments to fill out the waivers.

Once it was time, we entered the gear zone to put on our harnesses. Unfortunately all the attractive male instructors assumed my brother was my boyfriend… I quickly set them straight.

They joked around with us. My instructor said he didn’t know what he was doing and didn’t even work there… My videographer Mr. Rafa gave some great advice. “Everybody looks down at the ground. You can see that for free on Google Earth. I recommend to look around.”

As I was the first person to jump; I was the last person to board the plane. I expected to be nervous while we were ascending. I could see the landscape, and the ground was so far away it was surreal. I couldn’t wrap my mind around it enough to be scared. It looked like something out of a movie. The view was gorgeous! The ocean and the sky were the same color.

Was I scared?

I went into the experience excited. I booked the tickets about two weeks in advance and never gave it a second thought. My brother did painstaking research watching other people on YouTube Skydive. I feel there may be something wrong with me. It never even occurred to me to be afraid!

I recommend everyone interested to try it! When you jump tandem the instructor does all of the thinking for you. I just showed up and tried to do what I was told. The most frightening part for me was after the parachute opened. It felt like a gust of wind could deflate the chute at any moment. Obviously that’s not how physics works, but at the time it felt like that is how physics works.

Pro tip, don’t put your hands near the clips connecting you to the instructor…

I don’t think I should be driving this thing. Have you seen me drive?

Sam is from the UK. Pretty sure I played it cool…because I’m good at that.

What would I do differently?

1. Wear long sleeves! Can you see me shivering and practically cyanotic before the jump?

2. Bring cash to tip the instructors. But the instructors also accept e-payments!

3. Learn to Jump Solo! Jumping out of an airplane once just isn’t enough for me.

Oh by the way! I was wearing my Lilac St. Lashes and I’m amazed to say that they stayed in place while skydiving! Again, not sponsored by Lilac St, but here is a coupon for 20% if you want to give them a try. I used to wear them daily, they lasted for up to a week. But once I started surfing 3x a week I went back to mascara.

Single ladies, if nothing else, try out some sky diving for the rugged and handsome instructors.

Shout out to Sam and Mr. Rafa for this awesome experience at GoJump Oceanside in San Diego!

Relieve Sore muscles with these five myofascial release tools

Maybe you are sore from a great workout, or maybe you’re sore from not moving enough. Whatever the case, these five tools for myofascial release will help to release your tight muscles.

Toe Spacers

Let’s start at your toes! Unless you spend a lot of time barefoot, your feet are weak, tight or both. Your feet absorb shock from the ground, and are meant to articulate as you walk. There are 26 bones and 33 joints in the foot. If your foot is tight or stiff in certain areas that area do not absorb impact then it has to travel somewhere else up the body. The impact can be absorbed by your ankles, knees, hips, back and all the way up your spine.

What do toe spacers do? They help with tightness between the toes. Our toes become squished together due to the shape of most shoes.

Peanut Massage Ball

These come in different densities which can be great depending on the area of the body that you want to work on. Many people prefer to have a softer roller especially if you are new to myofascial release. The peanut shape is great for that tight spot in between the shoulder blades.

Graston Tool

These tools are best if they can be used by someone else on you. Using these techniques you can promote lymphatic drainage which helps relieve sore muscles. Just like with any massage technique, you will want to use a lubricant in order for the tool to glide across the skin. Another great idea is to drink a good amount of water in order to help with the lymphatic drainage.

Tens Electromagnetic Stimulation Unit

I had no idea how affordable and portable a tens unit can be. As a teenager I went to a chiropractor and they used essentially the same tool on me. For about $30 at home you can have the same experience. I like to think of it as a portable massage chair. The unit linked to below includes both small and medium sized pads which you can use multiple times before buying replacements.

Cupping

As with the Graston tools, these are generally something you will need someone else to assist you with application. These are great for application to sore back muscles. I would recommend only using a handful of cups at first, or you could experience a headache a few hours after application. You will also want to hydrate yourself adequately after application.