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Encouraged by “Grace looks amazing on you”

Grace looks amazing on you is a 100 day devotional with personal stories, scriptures, and reflections of God’s grace. Such an excellent book for encouragement.

I received the Grace looks Amazing on your 100 Day Devotional for free to review and post. Although, I received the devotional as a gift. My opinions are my own. My Full Disclosure Policy

Searching for Amazing Grace amongst Anxiety

Anxiety has risen high in the last two weeks for me, and when fear creeps in, that is a sure sign that I am not intimately concerning Christ. I’m doing it on my own, and I am not that strong in the gym and especially mentally.  That is what has appealed so much to me in Christ is peace.  Peace from the worry, what if’s, racing thoughts, problematic outcomes, the world is ending scenarios that can plague my dark mind.  But where there is light, there can be no darkness, and that is how I know that I am not leaning on Christ.

“The light shines in the darkness, and the darkness has not overcome it.” John 1:5

Grace looks amazing on you, not self-reliance.

Because I want to be in control, I want to understand, and I want to know the end of all this, but it’s not for me to know.  I am to abide and trust in Him.

“Trust in the LORD with all your heart and lean not on your own understanding;” Proverbs 3:5

Every day I wakeup a sinner saved by grace and; Without God, my sinful nature will always take over my second nature, and here we are now.  I am all over the place with my moods, either enthusiastic or utterly incapable of functioning.  I need Jesus!

 

You can find amazing grace through prayer.

Prayer is an immediate peace provider for me. Its the ultimate remedy for my anxious thoughts, but I also need time in the Word. I was learning more about the heroic story of Jesus how He died for me because He loved me like no other.  

But God shows his love for us in that while we were still sinners, Christ died for us. Romans 5:8

God revealing His amazing grace

Right now, with my Online Bible Study group, which was a thing that a group of friends and I did before COVID began.  We are almost a year into studying the Word together online.  In late February, throughs God’s urging, we decided to explore the book of Hebrews.  As we slowly navigate through Hebrews, I am deeply reminded of God’s divine plan from the beginning of existence. His love and His amazing grace.

Grace looks Amazing on you 100 Day Devotional Book

I am also reading a devotional that I received as a gift from Amy Sieffert called grace is a breath of fresh air. Every morning I am reminded that despite my hot mess, I am His masterpiece. His love is unconditional, and that is something that I need to hear these days as anxious thoughts tell me differently.  This devotional is so relatable as Amy shares her failures and God’s redemption through it all. I often think of the ultimate sacrifice of Jesus as my redemption, but I am being redeemed in Christ every day.

“The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness.”

Lamentations 3:22-23

Grace looks amazing on you as a daily devotion.

Each day begins with a Scripture and a personal incident Amy where she was able to see the grace of God.  As a mother of three unpredictable girls, it’s kind of refreshing to see Amy’s take on the struggles of motherhood and that we’re not alone in our insecurities and mishaps.  It has been such a blessing to get deeply study God’s Word through Hebrews, and to have this gracedevotional every morning. It is a 100-day devotional.

This is an excellent gift for the woman in your life that needs to be reminded that although she is flawed, she is ultimately loved by Him. I am not a medical or mental doctor, but I do believe in the power of God, but I want to say it does not replace a mental health specialist if you need to speak to someone.  I was in therapy for many years for my anxiety and have gotten many tools to help cope.  

We need to invest in our mental health.

We have to honor our temples inside and out, especially now, and if you need help in any area. Spirit, mind, and body, I want to encourage you to seek them out.

Amy Sieffert has a giveaway for her book happening until 5/10/20, so enter to win. Make sure you come through here and get the opportunity to see God’s amazing grace through Amy’s eyes and encouragement through her book.

Is there a favorite devotional you have when you are anxious?

 

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Fitness and Health Self

Dry Brushing for Self-care

 

Have you noticed the new movement of Self-care?  I didn’t realize the impact of this trend until I attended a Charity Event for the What about our Daughters a few weeks ago. It was a Kid’s Konference, and it was an excellent opportunity for K-8 Children to learn about Wellness.  In one of the workshops for the older girls, they created Vision Boards and the presenter shared with the group of tween girls the importance of self-care.

At first, I thought “they’re children why do they need self-care?  But let’s face it. Children aren’t the same children that we were growing up.  They have more roles, responsibilities, the bar is much higher, and we are creating a generation of anxious children.  We had to cut back on the extracurriculars, school clubs and friend dates for my daughter. She was overscheduled, stimulated and beginning to show high anxiety.  Taking time to step back from this busy world and fill yourself is essential at any age.

What is the definition of self-care?

Self-care on Social Media from my perspective looks like bubble baths, hair trips and getting your nails done.  Some may throw in a massage (raises hands), but self-care doesn’t have to cost any money. We can rest and restore ourselves daily and take precautions and set up boundaries, so we don’t fall into anxiety.

According to the Oxford dictionary: “Self-care is The practice of taking action to preserve or improve one’s own health. Or, The practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.”

There are some obvious ways we can care for ourselves daily.

1. Eat whole foods.

I had a guest blogger Dr. Angela Clack share the importance of food and anxiety.  What we eat has everything to do with how we feel. Making better food choices can help our physical and mental health.

2. Drink more water.

I think I can include hydration in everything that involves our well-being. Being hydrated reduces stress on our body and is a  simple way to self-care.

3. Get moving.

Exercise, of course, is another way to help improve your mood, health, and care for yourself.  It does not have to be in the gym. Do you like to dance? Do it? I always tell people to do what you loved to do when you were a kid. If you loved softball guess what there is an adult league somewhere. You like to roller skate.  Go to your local skating rink? You’d be surprised how good it feels to just kick a soccer ball around at a park as you used too even if you don’t perform as you used also.

4. Connect with God.

Self-care is biblical. There are so many ways that you can connect with God. There’s studies, devotions, and the Bible a fingertip away.  Taking 5-15 minutes out of your day to pray, devote or praise can do wonders for your Spiritual, Physical and mental endurance.

Most people are searching for peace outside of themselves at one point in time I was seeking those things too. I looked to the Universe for so many years and to find out it was God the entire time.  It wasn’t until I sought God and He met me where I was done I find the peace I was craving.

5. Disconnect.

This is probably the most valuable and free self-care tip.  Disconnect and just live life for a day. I think a lot of the outside pressure we place on ourselves is because we are constantly outsiders looking into a filtered perspective we see on Social Media. When’s the last time you spent a day offline.  Social media will continue to go on without you and sorry no one will notice that you left when you spend the day present and not wishing and hoping. It’s a great way to give your brain a break. You may even need two or a few days.

6. Take 30 minutes to “Do you!”

Don’t just get physical! Get artsy, pick up an instrument, paint, draw for me sew! The more children I had the less I did the things I used to truly enjoy. I love to sew but when my middle was too busy tearing down curtains. I had to put my sewing machine away.  It’s collected dust. Last year, I reconstructed a dress for a wedding I attended. I cannot tell you how good it felt to sew again. I also love to garden and try to do that in the Spring in summer as my thing. Nothing like pulling weeds to soothe your anxieties. Doing things that I like to do is how I like to self-care.  In our Bible and Bootcamps, “Do you!” challenge. I have watched women paint beautiful pictures, write amazing poems and express themselves creatively.  It was powerful for some to take that time for themselves.

7. Body Care.

 The best thing from my ankle injury was by incorporating regular massages in my wellness routine. I am a bi-weekly regular at Cloud 9 Wellness. I never realized how my tight muscles was affecting different aspects of my body.  Recently, I discovered dry brushing! It’s something that I now do at home on my own several times a week; even daily. I have felt and seen some amazing results.

What is dry brushing?

Dry brushing is kind of like what it sounds like, you use a firm (not hard) bristle brush and exfoliate your skim. It is suggested in a circular motion making the brush strokes towards your heart.  It is a long standing practice that has been said, to “Stimulate your circulation and promote lymphatic drainage. I looked for hours to find medical research on whether or not it eliminates body toxins but there weren’t much research studies on dry brushing.  Through personal experience. I love the way my skin feels after dry brushing, it’s tingly and definitely feels “stimulated.”  I have been doing it before showering and it feels amazing. My skin has especially on my legs have visibly improved.

Prana Brush Ionic Body Brush

I have been using the Prana-brush Ionic Body Brush which is made with extra-fine ion-charged cooper bristles.  The bristles ionic charge are to create negative ions that protect your body from free radicals. This brush has unique bristles that encourage immediate absorption of negatives ions in your skin.

 

How do you use a dry brush?

Again, you brush your skin while dry without any cleansers, soaps and oils (including essential oils).  Its recommend showering after dry brushing to get off all the exfoliated skin.  Then apply moisturizer, lotions or oils.  It’s very simple and it takes less than five minutes to dry brush your body. There have been other benefits associated with dry brushing.  It is been suggested to relieve Eczema, decrease the looks of Stretch Marks, give your body Ionic Balance, some people have felt improved digestion, and cellulite appearance.

Does it work?

In more than one way.  If you are getting it for dry winter skin, you will be surprised to see your skins texture and look change over time.  Relatively quickly. I tested one leg over the other and look at the noticeable difference. Dry brushing helps increase the blood flow in your leg but doesn’t deplete your skin of moisture.  It’s also best to follow with a shower and moisturizer.

What kind of dry brush should I use?

If you’re like me, I get overwhelmed with too many options and you can find a lot for dry brushes.  There are a few things that you want to ensure when choosing a dry brush. Make sure to use a natural stiff-bristled dry brush.  Some bristles are stiffer than others, like almost too firm. I love the Prana Brush it is so soft on your skin. It also includes extra fine soft copper bristles.  Doesn’t feel abrasive. It also is and Ionic Bristle brushes offering negative ions to help balance your body.

How do I dry brush?

It’s simple. Always brush on dry skin using a natural bristled brush. Start from the bottom and work your way up. Begin at your feet/ankles and work my way upward in long fluid strokes on limbs and circular motions on torso and back. Make sure you strokes are upwards towards your heart. Be careful on sensitive skin like your stomach, breasts and neck, (for obvious reason) you may want to put lighter pressure in these areas.  Also, use good judgment and don’t brush over broken skin; it will only irritate and not improve your skin. From my research, you can dry brush daily to several times a week. Prana Brush recommends daily before you shower as part of your routine. It should only take you 3-5 minutes to dry brush your entire body.

When should I dry brush?

The best time to dry brush is just before a shower. Then you can wash off any dead skin cells and flaky skin. Be sure to apply lotion afterward to put moisture back into your skin. Then shower and apply moisture.

Self-care is important and one of those things that you should prioritize in your life.  I want you all to experience daily amazing showers so I have I partnered with Prana Brush to review and giveaway a Prana Brush copper brush to one of my FaithFueled Life Beauties! All you have to do is complete the giveaway below! It will end March 15, 2019, at 11:50 EST so enter as many times as you like until then!

 

This post is in partnership with Prana Brush. I was given the product to review and for a giveaway but that does not affect my opinion. My Full Disclosure Policy 

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Fitness and Health Self Weightloss Journey

Your Skincare is affecting your weightloss

Our Skincare can be affecting our weight  loss

Our toxic intake is sabotaging our weight loss efforts! What if I told you that your lotion is causing you to gain weight? What if I said you that what you put on your body; or absorb from the environment that you live in will negate a “clean eating diet?”

If you’re washing your dishes with chemical-laden dish detergent then eating or drinking out of those dishes is a directly going into your bloodstream. Something that seems harmless such as your shampoo bottle ingredient labeled “fragrance” can contain over 4,000 compounds of toxic chemicals. Why is this allowed you asked? Because beauty products and skin care are under-regulated in the United States.

Honoring your temple is more than food and exercise

When considering honoring your temple people completely forget the mind which is crucial. They also neglect the outside of the body other than their appearance. When you think of healthy lifestyle or honoring your temple, you immediately associate it with your fitness and nutrition, but there is so much more.

Your Morning Routine is to blame

Just think about your daily hygiene routine.

Bathing: you use soap, lotion, deodorant, possibly shampoo and conditioner and maybe even a perfume or fragrance.

You brush your teeth with plastic toothbrush and toothpaste which has a small traces but still toxic chemicals. You may use the product to style your hair.

Even your Makeup can be affecting your weight loss

Makeup? And you are putting all of these products on the most significant organ of your body or in your mouth.  The concept of skin absorption is not new there are nicotine patches, birth control patches even appetite suppressants.

That’s because the largest organ in our body is also the most vulnerable when it comes to toxic absorption. Some of these chemicals are having adverse effects on your weight loss efforts.

toxic intake

What is a toxin?

I think a precise definition of what I mean by toxin is needed too. Toxins can cover a broad range of things-there are internal toxins which are normal standard bodily functions which God has designed in us to eliminate through our kidney and livers.

Then there are external toxins from pesticides, industrial chemicals, mercury and so much more these are the toxins that I am referring to.  These are the toxins that are building up in our bodies and leading our organs to become overworked causing illness and weight gain.  These toxins are absorbed into our bloodstream through our skin, mouth, nose and then stored in our fat cells.

How do toxins affect weight loss?

When we go to lose fat and weight the stored toxins in the fat cells are released into our body and then causes our metabolism to slow down. Adverse effects to cellular structure happen too which also causes illness’ such as cancer.

There have been hundreds of studies on the chemical toxins and the effects on your body during weight loss. The Obesity Review in 2003, researchers concluded that pesticides and Polychlorinated biphenyls, also known as PCBs (from industrial pollution) poison our metabolism when they are released from the stored fat tissue.

What can I do to reduce my toxin intake?

I could literally go on and on about the adverse effects that we are doing to our body daily, but I encourage you to research for yourself.

You will be shocked at what is really in your lotions and body care products and what they are doing to your body slowly but surely.

Here are some recommendations on

Five ways to detox and reduce your toxic intake.

1. Reduce and minimize your toxic intake.

Easier said than done, right? Eat foods that are minimally process, organic foods, drink filtered water (which is a post in the making about our water filters), foods that don’t contain “food additives“, foods that are free of hormones, antibiotics, artificial sweeteners, artificial food colors, or artificial flavorings that were not initially found in the food. Let’s take it back to nature what God provided before we modified it to look or taste more appealing. Eat Biblically Based!

2.Get rid of toxins through sweat!

Exercise regularly, the use of saunas in a healthy and safe manner. Pesticides and heavy metals can be excreted through your skin by sweating.Did you know that workers at Ground Zero after 9/11 were treated through sweating in saunas to eliminate the toxins that were absorbed while they were working?

3.Detox through food.

I have detoxed by eating foods after unwise choices. Usually, I do it three days at a time. There are a variety of foods that can help you do this. Make sure you follow step 1 when choosing the types of foods.Cruciferous vegetables like: broccoli, Brussels sprouts, kale, cauliflower, cabbage, dandelion greens, cilantro, garlic, citrus peels and cocoa (definitely remember step 1 when choosing your cocoa) and drinking green tea can help detox your body.

4.Water.

Your body is designed by God to flush itself, and people fail to realize that water helps flush fat which is where the toxins are stored, so it is a great way to detoxify your body.

5.Be conscious of the products that you use.

My family uses Giovanni for our shampoo and conditioner- its made of sulfite-free products and all natural no synthetic chemicals. We use coconut oil for our lotion, Unrefined virgin coconut oil that’s it.We use Piperwai deodorant which works really well for when I work out. Deodorant is placed so close to your lymph nodes. It was one of the first things, other than the lotion that I replaced.

After making my own and googling lots, I finally found one that worked, and I could be confident being around people after an intense workout session.I think the more that we educate ourselves, the better we can be as consumers.  Unfortunately, we will never be completely toxin free not in the world that we have tainted from God’s original creation. But we can reduce our exposure and rid ourselves as much as possible.  This will help with not only weight loss but also with our complete health and help us to honor our temples.

Have you ever considered your body care products being toxic? What are some things that you have done to reduce your toxin intake?

 

 

I have shared products that I use with my Amazon affiliate links that I do make a commission from please See My Full Disclosure Policy. 

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Fitness and Health Mealtime Monday Self

Are your working out dehydrated?

I received the Brita Stream Rapids Water Filtration for free from Influenster in exchange for a Review.  The fact that I received this for free does not effect my opinion. My Full Disclosure Policy

Are you working out dehydrated and don’t even know it? If you are a sedentary person according to National Academy of Sports Medicine, you men need 3 Liters a day and women need 2.2 Liters a day. If you are trying to lose weight, you should drink 8 ounces of water for every 25 pounds that you are overweight which is a little over 3 ounces for every 3 lbs of extra weight you carry. Is that a gallon? Nope and lots of people are over consuming water with the gallon mentality. Flooding their systems and causing their organs such as the kidney and liver to become stressed from the additional work that the body doesn’t need. Start off with 2.2 liters of water if you’re women and then add 3 ounces for every 3 lbs. You are overweight. That is what you should be drinking unless you live in scorching climates than I recommend more.

Does water consumption change for active people?

Yes, those who aren’t sedentary require more water than those who are also, those who have a high protein diet causes dehydration. Protein needs “seven times the water for metabolism than carbohydrates or fat,” according to NASM. If you have dehydration of a minimum of 3%, it can cause poor performance when exercising. Three percent is very marginal and is why it is important for people who are active to consume water.

You have heard the importance of water. It is essential to our survival and makes up about 60% of the human body weight. You can be nutrient deficient for many years before the detection or affect the body adversely. You can only survive days without water. When you are drinking the adequate amount of water, you are allowing your body to function at it’s best.

Water is essential because:

  • It helps your endocrine glands operate at a better capacity.
  • It reduces and relieves fluid retention in your body. If your body has enough water, it doesn’t have to hoard the water it does have.
  • Because your body is getting proper water, your liver can function better.
  • When you have the correct amount of water, your body uses MORE fat for energy that it does when dehydrated.
  • You stop feeling thirsty all of the time
  • Your Metabolism functions betters
  • Nutrients are dispersed properly in your body
  • Your body temperature becomes more routine versus extreme hots and cold temperatures

More Water = Better Performance

I say said, “more water” not too much water. You must hydrate the body properly is very adaptable in most circumstances, but when it comes to dehydration, your body has a hard time coping. Just as little as a 20% fluid loss can offset your circulatory functions and reduce your performance. Practicing consistent daily exercise, water, and food consumption will regulate your body and allow you to gauge your hydration.

You can not rely on thirst alone as an indicator if you are dehydrated. Athletes or those who engage in regular exercise usually deplete their body up to 50% in sweat alone. Remember, I said our body is 60% water. The best way to make sure you are hydrating properly can be simple yet foreign until practiced regularly. Then it will become second nature just like your increase in water consumption.

How do I figure out how much water I should drink?

  1. Get your average daily weight
  2. When exercising make sure that you are at your average daily weight especially if you’re exercise requires endurance.
  3. Drink enough liquids, preferably water, but juice or sports drinks can be consumed during workouts to maintain your average daily weight.

Replace fluid loss post workout

How do I replace fluid loss?

  1. Sip before you sweat! NASM recommends that you, “consume 14 to 22 ounces of fluid 2 hours before exercise.
  2. Every 15 to 20 minutes you sweat drink at minimum 6 to 12 ounces of cold water. That is less than a plastic water bottle totally doable.
  3. Make sure you drink cold fluids
  4. If you are going to workout for more than an hour than drinking something that contains up to 8% carbohydrates to help hydrate you and replace glycogen being used up by your long workout. Some people recommend sports drink; I like to use Collagen Peptides and BCAAs in my water bottle while I workout. I usually only drink water, so I use my dynamic duo to replace the glycogen being used in my workouts as well as keep me hydrated.
  5. If you’re doing a quick HIIT, Circuit or less than an hour workout water is best. A sports drink won’t hurt, but it’s not necessary.
    After your workout has ended NASM recommends, “Ingest 16 to 24 ounces” of fluid for every pound of body weight lost after an exercise bout.” That is why it is key to know that daily weight average.

Getting Rapid Hydration

Working out dehydrated an easy way to throw your body out of whack. Making sure you are sipping on water is the easiest way to avoid some adverse health effects and thwart all your hard work with poor performance. I recently received the New Brita Stream from Influenster. It has made drinking purified water faster than ever.

The New Brita Stream design is a vast improvement on the common pitcher water purifier. No longer do you have to wait for the white pitcher to drain so that you can pour more tap water to be purified. It’s so quick and easy now there is no excuse for an empty water pitcher any longer.

The new model is great you open the lid, pour the water, grab a glass and pour. Yep, no longer do you have to wait to fill your glass and rehydrate yourself. There is a filter that is smaller and now attached to the spout of the pitcher. When you pour the tap water filters through and pours directly into your cup. Clean and refreshing. There is also an Electronic Filter Indicator button that alerts you when it’s time to replace your filter. No more calendar tracking or remembering, “when did we change the filter.” It also comes in great colors too.

I think the improvements are great on the New Brita Stream the only thing it needs is an alarm when your kids leave it in the refrigerator nearly empty. Other than that the New Brita Stream is great to make sure that you are getting the proper amount of water for your body to operate at it’s best using filtered, crisp and clean water.

Do you workout dehydrated? Do you take steps to stay hydrated? What are they?

Undefined, U. U. (2014). NASM essentials of personal fitness training (pp. 490-492) (M. Clark, B. G. Sutton, & S. Lucett, Authors). Burlington, MA: Jones & Bartlett Learning.

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Fitness Fitness and Health Self

7 Natural Alternative to Relieve Muscle Soreness

I received a $50 gift card t shop at Swanson’s Health Products in exchange for a blog review post. I have also received free products from Tp Therapy and Dirty Bird Energy. Although I received these items for free, they do not affect my opinion. My Full Disclosure Policy

I don’t know if it’s my age or the fact that I am active every day, but I don’t remember having muscle soreness on a daily basis.  I tell people if I don’t wake up sore something is wrong. Muscle soreness is a part of my life and just like anything that makes you uncomfortable you want to find a better way.

I was in Las Vegas this summer at the IDEA World Convention. During my first day, I spent 9 hours of getting certified for STRONG by Zumba, at which, I believe six of those hours were exercise. (At least it felt like it; I may be being dramatic so maybe 4.5) But it was more than an hours worth of group fitness.  At the end of the day, I was whooped and sore. I had a nagging issue in my pec that radiates to my shoulder; now I know its bicep tendinitis, but at the time I had no idea what was wrong. It’s not an injury or strain just the fact that I am 35 years old and I do push-ups and pull-ups almost every day could probably be the problem.

Regardless, by the third day of IDEA, my usual nag had become a scream. I was in tears because of the pain.

I have a high tolerance for pain and yep, pulling the natural birth Mom card. “I had my babies naturally!” So, for it to bring me to tears meant it was pretty painful.  I hate taking Tylenol or Ibuprofen. My stomach is really that sensitive.

My roommate offered me two things that I had never heard of before.  5 Arnica 30c tablets and a Salspas patch. Can I say Magic?  I placed the Arnica 30c under my tongue, slapped that patch on my shoulder and next thing you know I was waking up. The pain must have subsided and allowed me to go to sleep.

When I got home, I had to get this fantastic homeopathic remedy, so I checked out Swanson Health Products which is my go-to for affordable Natural and Homeopathic needs and was able to stock up on everything Arnica.

Being the nerd that I am of course, I had to see why many people didn’t know that this natural pain reliever existed. terrific  I have sent many to Swanson’s to get their own, and it’s in quite a few of their gym bags.

I also carry the cream and one day I have hit my shin on the grocery cart (have you ever done that “OH MY GOODNESS”) put the cream on my shin and it stopped throbbing in about 2 minutes and didn’t leave a bruise for once. I now swear by it like Windex, and my girls are always asking for the Arnica Oil at home for their “Boo boo’s” well actually that’s just Mimi my older ones just get it themselves.  I am grateful my Roomie shared her homeopathic goodness, and now as always, I feel obligated to share too.

Why not Tylenol?

Other than being really conscious of what I put in my body (that whole honor your temple conviction thing I got going) I am one of those people who hate taking pills. It’s not that I can’t I just don’t want to and if I can get relief by letting little candy-like pellets dissolve or rubbing cream; sign me up, for pain relief. Other than that I will suck it up and deal with it. There are also many adverse side effects associated with prolonged Acetimophrin consumption.

According to Dr. Dennis Lee, “Even though Tylenol most likely does not cause serious liver damage in recommended doses, it can cause elevations of liver enzymes in the blood suggesting injury to the liver. In a study of 145 healthy subjects who were randomized to receive placebo or 4 grams of Tylenol daily for two weeks, subjects in the placebo group experienced no elevations of ALT, a liver enzyme, but 33%-44% of the subjects in the Tylenol group had ALT elevations greater than three times the upper limits of normal. The highest ALT elevation was greater than 500 which is approximately 10 times the upper limit of normal. All enzyme elevations returned to normal after stopping Tylenol. Thus, recommended doses of Tylenol given to healthy subjects for two weeks can cause mild to moderate reversible liver injury. Tylenol, like all other medications, should be used cautiously under a doctor’s supervision with monitoring of liver enzyme levels.”

If you take Tylenol too long it will elevate the liver enzymes in your blood once you stop; it reduces. How about avoiding that in general?  Some things are necessary for Acetaminophen and muscle soreness is not one of them.  There are so many ways to either avoid or treat your aches and pains without popping a pill. It also takes so long to give you the relief  I have a suggestion of some alternatives reliefs to muscle soreness.

7 Things you must have to Relieve Muscle Soreness

7. Arnica Montana

Arnica 30c is amazing it works almost instantly, and it is a safer alternative to reduce your pain relieve from muscle soreness, joint swelling, and bruising.  It is non-drowsy and doesn’t react any other drugs because it’s homeopathic. It comes in a Pellets, Gel, Cream, and Oil. In concentrated form, the herb is toxic if eaten but the pellets are highly diluted making it edible and pure Arnica has been classified by the FDA as an unsafe herb.  I only recommend getting homeopathic diluted tablets and not using the herb itself orally.  It has been used since the 1500s it’s a yellow flower that grows in Europe and the US also known as Leopard Bane, and it will be your new best friend.

6. Foam Rolling

Self-Myofascial release (SMR) is something that I hope you have heard of and if you haven’t you need too. SMR is a corrective measure for muscle imbalances and helps to reduce trigger points which are those tender muscle soreness you get those extra sore spots.  It is best to do SMR before and after workouts along with stretching.

Foam Rollers come in many shapes and sizes and is necessary for anyone who exercises period whether its regularly or sporadically you should Foam Roll before and after every workout can help prepare you for your next work out.  I am a Trigger Point Ambassador, and I use a variety of their products. I love their products because they have created great tools to make foam rolling simple and straightforward. My personal favorite is the Grid Stick it’s a hand-held foam roller that works wonders on my traps, neck, arms, and back. I can use it by myself or with one of my mini assistance.

I am also in over with their massage balls put your lacrosse balls to the side and try the MB1 or MB5 Massage ball. It is entirely unbelievable on my shoulders, pecs, and hips.  It’s layered, and each color is a different density it’s like a deep tissue massage in all the right places. I use it pretty much daily. The MB1 is a half the size of the MB5 measuring at 2.6 inches in diameter the MB5 is 5 inches both are great investments if you plan on being active.

5. Oils and Soaps- Or in Soap

“When I was at Rugged maniacs this summer cheering some of my clients on I got to try Dirty Bird Energy Soap sample.  They also gave me the Recover Soap that comes in their resealable container.  I am in love this soap is fantastic and junk free made with all natural ingredients. “No Parabens, No Sulfates, Only the Good Stuff!”

It is a fantastic exfoliate which is what helps you absorb the muscle relieving ingredients. It contains Arnica, Eucalyptus and Rosemary extract which is the ultimate combination of body repair oil treatments.  It helps to reduce the bruising and inflammation, and it is invigorating coming out of the shower. I also love the case because it makes it easy to travel in my gym bag and keep it away from the lil divas!

4.  Diet

I can’t stress enough that we have to honor our temple. How we fuel our temples affects every aspect of how it functions if you want to be your best you have to treat it that way.  There have been studies that show that people who ate a whole based nutrient dense diet that has little to no processed food recovered at a faster rate than those who don’t.

3. Water

A study in the Journal of Athletic Training concluded that if you are dehydrated, you can increase the “severity” of DOMs or delayed onset muscle soreness which occurs within 12 to 48 hours after exercise. It is the soreness from your muscle repairing themselves and growing. It is critical to muscle injuries and tears from strength training. When your body cells don’t have enough water that can delay the protein synthesis used to repair your muscles. Dehydration can also cause the breakdown of muscle tissue which is defeating your workouts.   Drinking water before and after exercise will help reduce muscle soreness and promote growth. Water is a naturally powerful way to ease your pain.

2. Massage and Stretching 

Massages and Stretching are essential for muscle soreness and workout recovery. I know you have heard it before but it so true. I really didn’t realize the value of Self-Myofascial and Stretching until attending school and practicing it myself. I am guilty of wanting to jump into the workout and get it done. I have found when I foam roll and stretch first I can challenge myself greater in the workout and the recovery isn’t as painful.  Starting the habit of warm-up and cooldown can be helpful in decreasing muscle soreness.

1.Heating Pad and Ice Pack

Old school remedy that is effective and can work I would use this for ongoing aches, pains, and injury. I think we always want an instant fix but applying all of these suggestions and taking 20-40 minutes to REST can be really effective in reducing muscle soreness. Alternating heat and ice can help with blood flow and help reduce inflammation resulting in pain relief. Some inexpensive ways to create a “Cryo pack” or ice pack. Take a water bottle about half full and freeze it wrap it in a towel and apply or you can create an amazing heat pack with a cup of rice in a sock. Tie it up and put it in the microwave for 30 seconds and get a fantastic adaptable heating pad to relieve your soreness.
You don’t have to suffer in pain or need to take pain relievers to cope.  I hope that with these suggestions you can stay out the pharmacy and live your best life pain-free.
What is your go-to for pain relief?
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