5 Ways to Promote Muscle Restoration

Originally posted by Amber Theurer on iveeapp.com | Apr 28, 2020 |

ways to promote muscle restoration

It’s commonly believed that the key to reaching your fitness goals is training as hard as possible; but while giving your all is important, it’s only half of the equation for workout success. Recovery or muscle restoration is the other (less-acknowledged) element in achieving ultimate performance.

Importance of Muscle Restoration


Increasing Strength

To improve in any sport or area of fitness, you inherently need to expose your body to stress. Training activities such as weightlifting, sprinting, and HIIT, all produce microscopic tears in your muscle tissues. When you allow your muscles to rest, cells called fibroblasts work to repair them. “And when your body’s tissues — from your muscles and bones to heart and lungs — recover, they become slightly fitter than they were before,” explains Adam Rivadeneyra, MD, a sports medicine physician with the Hoag Orthopedic Institute and the Orthopaedic Specialty Institute in California. In short, when you allow for muscle restoration, you also allow for your strength to increase. 

Reduce Muscle Fatigue

Carbohydrates in the form of glycogen are stored within your muscles. When you workout, your body breaks down these deposits to provide you with energy. Not only does this help revitalize your energy sources, but it also helps prevent muscle fatigue and soreness. As Melisa Leber, MD, an orthopedic surgeon at Mount Sinai Hospital in New York City, puts it, “Rest helps reenergize the body, so you have the stamina to give it your all during your next workout.” 

Decrease Chance of Injury 

Intentional recovery is vital for remaining safe during training. When your muscles are overworked, you are more likely to cause excess strain, which contributes to injury. Overworking typically leads to injuries such as stress fractures, runner’s knee, and muscle strains. Even worse, research from Sports Health indicates that insufficient recovery can lead to reduced immune function, neurological changes, hormonal disturbances, and even depression. Adequate recovery ensures you to bypass all of these risks. 

Ways to Improve Recovery 

Muscle restoration is critical to any successful training regime. While each individual’s actual routine varies, here are some practices to help boost your recovery: 

1. Hydrate

If you are dehydrated before a workout, your electrolyte levels are disrupted, leading to decreased strength and even dehydration. Research has also shown that consuming a proper amount of water can help increase your endurance and tolerance to pain. Drinking water can restore this hydration, energizing your muscles before, during, and after your workout. Not only does water improve overall performance, but it also flushes out toxins released during exercises. So, drink up!

2. Eat protein before and after your workout 

Protein serves as the foundation of muscle tissue. Protein helps to repair micro-tears caused by exercise stress. Additionally, it promotes the production of proteins involved in energy production while supporting the revitalization of reduced energy deposits. It’s suggested that endurance athletes intake 1.2 to 1.4 g per kilogram of body weight, and resistance and strength-training athletes ingest 1.6 to 1.7 per kilogram of body weight per day. Typically, athletes can reach these recommended daily levels with mindful dietary choices.

3. Get enough sleep

When you are sleeping, your body produces muscle-building hormones, one of the most important being human growth hormone (HGH). During sleep, blood also flows to your muscles more abundantly, which supports tissue growth and repair. Relaxation allows the muscles to release stored tension. This muscle restoration occurs exclusively during sleep. Therefore, you must get a consistent seven to nine hours of sleep per night to achieve full recovery.

4. Consider incorporating magnesium

During exercise, the body naturally loses electrolytes and trace minerals. One of these minerals is magnesium, and with a lack of magnesium, muscles remain in a state of contraction. Many Americans are deficient in this mineral; however, it is quite vital as it relieves muscle soreness and aches after a strenuous workout. You can get magnesium in many ways: through foods such as bananas and leafy greens, oral supplements, salt baths, and even IV therapy.

5. Incorporate active recovery

During active recovery, you engage in low-intensity, low-impact exercises. These activities increase blood flow and tissue repair, without adding stress to already-worked muscles. Nicole Belkin, MD, an orthopedic surgeon at NewYork Presbyterian/ Columbia University, suggests, “If you’re feeling fatigued from strength training, engage in a lower intensity cardiovascular bike ride or walk, which enables your body to circulate waste products caused by the rigorous activity.” You can also do a gentle yoga class, go for an easy hike, or even do a tai chi class. Anything that allows you to move your body without tiring you out.

Your Recovery Routine

Recovery is imperative for any athlete to increase their workout performance. While everyone’s recovery needs are unique, one thing remains true for all: the harder you train, the greater your need for planned recovery. Through staying in touch with your body, you can begin to understand what muscle restoration habits benefit you most.

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Getting Back On the Road After a Mishap

We can sometimes take the right to drive for granted. From time to time, we may find ourselves unable to drive for any number of reasons. Perhaps your car is in dire need of repair, or you were involved in an incident, and you’re nervous about getting behind the wheel again. In some cases, our right to drive is taken away from us by the justice system, such as in the case of driving while under the influence of alcohol. 

Whatever it was, most people that temporarily lose the option of buckling up and getting behind the wheel hope to return to driving as soon as possible. While sometimes you’ll just have to be patient and wait for things to run their course, there are things that you can do to help. For example, if you’re nervous about driving after an accident, you can get in touch with an instructor, who can sit next to you in the vehicle and guide you through the process until it becomes familiar again. 

If it’s a matter of being banned from driving because you were given a DUI suspension, then there are things you can do to speed up the process, especially if it was your second time. In some states, you can have your license reinstated by installing an ignition interlock device on your vehicle. This device allows the vehicle to be unlocked if there’s no alcohol present. To learn more about this device and how you can get one, check out the infographic below. 


Infographic Design By Ignition Interlock Device Lawyer

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Stay Safe On The Roads, In Every Situation

We all know that wearing your seatbelt at all times is a must in a car, but when we are driving the car there are even more restrictions and rules to adhere to, to ensure that we are safe. Roads are busier than ever and it’s easy to become complacent if you’re a seasoned driver. You may know the roads well and drive them daily, as well as estimating your car’s capacity but there are some things that happen that are out of your control, too. 

Photo: Pixabay

There are lots of types of collisions on the road, but one of which is a relatively common one is sideswipe collision. In a sideswipe accident, it is usually the driver of the vehicle that sideswipes another vehicle, such as changing lanes or drifting unexpectedly. If it happens when they are changing lanes, then the driver of that car will be placed with 100% of the liability. It would also be them who pay out for any damages and insurance claims. It takes an average of 1.5 seconds for a driver to change lanes. It doesn’t sound long at all, but sometimes it may take longer which is when it can affect cars that are driving parallel. 

In addition to the above, sideswipe accidents can often lead to a second collision such as another vehicle, railing, a concrete barrier, trees, light posts, signage or even people. This could be catastrophic, especially if it involves pedestrians. In addition to sideswipe collisions there are head on collisions and many other types which means we must always stay vigilant on the roads. 

How To Stay Safe 

Here are a few tips on how to ensure that you are being safe when driving and how best to avoid a collision. It isn’t always easy, depending on the other driver’s involved, but if you can prepare yourself better, it could be a big bonus. It will also help with any police involvement when you can assure them that you were in fact driving safely. 

  1. When driving on an intersection, be sure to use defensive driving when crossing an intersection. 
  2. Keep Breaks updated and checked – you must be sure that your car has been tested and that the brakes are in impeccable working order. This is important before a long trip, always have them checked! 
  3. Follow the traffic signs, be sure to be aware of any changes on the road and keep listening to updates to ensure that you know what is ahead. 
  4. Look out for any trucks or vehicles that are larger than you or that are seemingly driving too close or erratically and avoid them if possible.. 
  5. Be aware and vigilant all the time, be sure to look out for everything on the road, don’t let your mind slip.
  6. Follow the speed limit and check your speed often to ensure that you are within the speed limits.

Staying safe doesn’t have to be difficult but it does require being prepared for the unexpected and making sure your car is road ready.

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Intentional Goal Setting for Purpose-Driven Entrepreneurs

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Intentional goal setting is a key part of any business, whether you are a coach, designer, artist, photographer or creative of any kind.

It’s one of the foundations of a business plan and gives us a clear picture of how to achieve our goals and bigger vision. Intentional goal setting helps us stay focused, move the needle forward, and create more income and impact.

As purpose-driven entrepreneurs, we are ambitious. We are driven, dedicated and passionate about what we do.

This also means we can sometimes push ourselves too far and end up moving further away from our goals.

As a business coach, I help my clients set achievable goals for their business and hold them accountable to moving forward. I help them create a strategic and aligned action plan that excites them, pushes them outside of their comfort zone and brings them closer to their big vision for themselves and their business. I help them re-wire their subconscious mind and overcome fears and limiting beliefs that may be keeping them stuck.

Because you’re also an ambitious, purpose-driven entrepreneur, I know you have big goals and dreams you’re working towards and sometimes it can feel overwhelming or maybe you aren’t sure where to start.

It’s important to create goals that are in alignment with your values and bigger vision. Goals that stretch you outside of your comfort zone, but are not so big they overwhelm you. And to get the accountability and support you need to make it happen.

I’m going to share my signature method for intentional goal setting with you so you can move into 2020 with confidence, clarity and an aligned strategy for achieving your big goals and dreams!

MY SIGNATURE METHOD FOR INTENTIONAL GOAL SETTING

Get clear on your vision.

If you don’t know what you’re working towards, how can you know when you’ve achieved it? Get clear on what you want your business (and life) to look like. Being clear on this vision and tapping into it when you’re feeling unmotivated or overwhelmed is going to be key.

Decide what your next steps are.

You don’t have to figure out every single step right now. Get clear on what the next few steps are and what you need to do to start moving towards your vision.

Create a list and chunk down each step as much as possible.

Make sure it’s in alignment.

Now that you are clear on your vision and you’ve created action steps to move towards it, check in with yourself and your intuition and see if it’s in alignment.

What is your intention behind each goal? How do they align with your values? What impact will they create for you and others?

If there is anything on your list that doesn’t feel good to you, and it isn’t just fear or self-sabotage, give yourself permission to cross it off. It’s YOUR business, you get to decide how you do it.

Set realistic deadlines.

Deadlines keep us on track and moving forward. When we don’t have a deadline, it’s easy to push things off and procrastinate. Create realistic deadlines that keep you moving forward, but don’t feel too restrictive.

Get accountability and support.

Having someone to hold you accountable to your goals is so important, especially in those moments when the fears, doubts and self-sabotage start to creep in. The support of a coach, mentor or mastermind to help you align your mindset, energy, and strategize the most aligned action plan for you and your business can help you achieve your goals with more ease and less burnout.

Reflect and re-align.

If you didn’t reach your weekly, monthly or yearly goal, take some time to reflect. What worked? What didn’t? And what do you need to change or release to move forward? Has your vision changed? Is it time to get support?

Take the time to reflect and allow your intuition to guide you. This is also where self-sabotage can creep in again. Use your mindset tools and practices to align your mindset and energy.

Reflect, re-align and move forward with determination and purpose.

SET GOALS WITH INTENTION

I use this method in my own business and with my clients to help them create an aligned business and set goals with intention. When we aren’t in alignment with the goals we are setting, it can feel overwhelming and frustrating. By following this method, you can create unstoppable momentum and achieve your goals with more ease and joy…because business is supposed to be FUN!

So, what are your big goals and dreams for 2020 and beyond? What will you create? What kind of impact do you want to have? How will you contribute? Will you give yourself permission to have everything you desire?

It’s time to create the business and life you dream of. You have a gift to share with the world and there are people out there who need what you have to offer. Let’s support each other and rise together.
This article by Kimberly King was originally published at honeybook.com

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How To Take Your Business Above And Beyond

If you are running a business in the modern world, it should be more than apparent to you that every day will pose new challenges to you, and you should be ready for anything. Modern-day business management requires so much more than entrepreneurial spirit nowadays, in fact, to take your business to new levels, you need to be a very particular kind of person.

Owning a business now requires more savvy than ever before simply due to the fact that there are so many competitors out there that want to knock you off your perch and take your crown of success.

In this post, we are going to be taking a look at a few things you may wish to consider when it comes to taking your business to the next level. Hopefully, with our help, we will at least be able to inspire you to take a new path with your business that can see you bring in new customers and, ultimately, more money.

Image Credit – Pexels CC0 Licence

Find New Customers

Ok, so we realize that when it comes to finding new customers, it may not always seem so easy, but if you think outside the box, it can be more simple than you think.

If you start by taking a look at this post about wealth management lead gen, it’s a great place to begin. Finding posts like this can give you a wealth of information and exactly what you need to come up with new ideas for your business.

One of the best ways to create new customers is to expand your demographic. Nowadays, there are tools out there like virtual addresses that can put you anywhere in the world. If you think that your business would be successful in another part of the country or even world, then it may pay you to expand your reach as well as your thinking.

When it comes to finding new possible clients, it’s not nearly as tasking as you may imagine, you just need to stop thinking it is.

Shake Up Your Marketing

The second and final thing you need to do when it comes to getting your business to brand new heights is all about your marketing. 

In the world of business, there are so many of you that still insist on archaic forms of marketing such as press adverts and mailshots. Now, while these may be useful for some very large businesses, for smaller businesses, they are more a matter of seeing what sticks.

If you really want to make a change for the better, now is the time to embrace the power of social media content marketing.

It matters not which platform you use; you need to realize that the sheer number of people you can reach is like nothing you have used before. 

The great thing about social media marketing is that it’s not broad; in fact, if you spend enough time on it, you can narrow your campaigns down to very precise groups.

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Here’s What Your Business Can Do To Protect The Environment

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We’re not doomed to extinction just yet, but we still need to pay attention to the way we live our lives in relation to the environment around us. We are talking about our business lives as well as our personal lives, as there is much we can do to make a positive difference. 

If you run your own business, there are a few things you can do to protect the environment. 

#1: Leave your car at home

Rather than exposing the world to the toxic fumes caused by your exhaust pipe, why not cycle to work instead? Or car share, as at least there would be one less car on the roads. You could even work at home if remote working was possible for you, as there would then be little reason to use your car at all.

#2: Assess your damage

If you want to know more about the damage you are doing to the environment, seek the assistance of the experts. From energy auditors from your local utility company to the water sampling teams affiliated to marine research services akin to Gravity – visit their site – you might be able to assess your damage to the world around you. You would then have the incentive to make the necessary changes to your business before word gets about the damage you are causing. 

#3: Limit your use of paper

Do you really need paper in your business anymore? Thanks to digital marketing techniques, you can reach your customers without being reliant on door-to-door leaflet drops. And thanks to the cloud, you can now store your files virtually instead of keeping them locked away in filing cabinets. By using less paper, you would reduce your paper waste. You would also use less electricity as there would be fewer power surges running through your printers and photocopiers. And you wouldn’t have to use a lot of ink either, so you would be adding fewer ink cartridges to your local landfill. So, in all kinds of ways, by using less paper, you could do much to protect the environment. 

#4: Create a green policy

By creating a green policy, you would have a list of rules for your employees to follow. So, you could include recycling, for example, with instructions on how your staff can properly recycle the waste within your business. You could mention the appliances you use, and have instructions on when they should be powered down. And you could have rules about general behavior, such as no littering outside your business premises, and the stipulation that lights shouldn’t be left on after leaving a room.

#5: Reduce plastic waste

Rather than handing out plastic bags to your customers, you could use sustainably made alternatives. Rather than using disposable plastic cups for drinking purposes, you could encourage your staff to reuse water bottles or to bring in their own mugs from home. These are just a couple of examples, but we’re sure you can think of more. 

When you make the effort to protect the environment, you will also protect your business as your reputation will be secured. So, consider our suggestions, and do your bit to save our world.

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The Approaches To Finding A Creative Career (Without The Financial Hardship)

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We all feel frustrated on occasion with our current career. We find that we are dissatisfied or we need to do something that gives us more fulfillment. As a result, we start to think about a more creative career. But before you leave your current job and dive into something that you are incredibly passionate about, you have to remember the importance of financial stability. Many people would love to do something creative but in the current climate, and in general, it can prove to be a struggle. But is there a balance to maintain? Can you choose a creative career that doesn’t involve you being a starving artist?

Taking The Opportunity To Research

There are so many courses out there that can point you in the direction of a creative career but this is only one piece of the puzzle. It’s crucial to do your research but even if you decide to do a degree in movie producing does this mean you will actually start being a producer when you finish? There are plenty of careers that have a structure but also gives you the opportunity to be creative. Marketing is a very good example. Because there are so many aspects of the marketing industry, from designing products to promoting, that you can find an entryway that suits you. You could partake in a product design masters course or learn the ropes in terms of social media marketing or PR. There are so many different opportunities out there that will rely on your ability to be creative to a certain extent. You need to find the right level for you.

The Importance Of Harnessing Your Skills

If you are looking to be creative in a certain area but you don’t necessarily have the skills you don’t have to jump ship on your career. In fact, you could turn this into a hobby rather than anything else which means you have the stability of a career. It’s a very hard balance to get right. You need to be earning a regular wage but you also need to feel that you are being challenged. And this is why you have to take a long hard look at your current skills and see where these can apply in another creative outlet. For example, if you are a people person and you like working in groups there are creative careers that you may not have considered to be traditionally creative. Being a teacher is a good example. These days there are so many online opportunities to teach English as a foreign language that you can harness your creative skills in a more traditional sense. Because if you’re not willing to start all over again and undertake a new course it’s important to look at what you already have that you can sell. This is a very important thing to bear in mind when you are looking to change your career. Careers can be creative without being an art designer or working in the theater!

These two components will serve you well. It’s important to remember when choosing a creative career that if you have an aptitude for a certain type of career you may feel drawn to it but you still need to check if you have to get the relevant qualifications. And this is what will give you the edge.

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