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Common Injuries Due To Running


Usually, if you are an avid runner at one time or another you will develop an injury of some sort. There are many different techniques and treatments you can use to avoid injury when running. Using holistic treatments like acupuncture Richmond Hill can be very effective when trying to fix these injuries. If you are looking for a great deal on this type of treatment, be sure to research to see if there are any Special Massage Packages offered in your area. The following are a few of the most common types of running injuries.


Runner’s Knee


If you are experiencing a pain near your knee cap when you’re running, then you are probably suffering from this injury. The repetitive motion of your foot hitting the pavement cause your muscles to become unbalanced and due to weak hips you will put too much stress on your knees causing this condition. Many experts recommend taping or bracing your knee when running to decrease the pain caused by runner’s knee. You may also want to consider taking some anti inflammatory medication or just cut back the amount of miles you are running on a regular basis.


Achilles Tendinitis


Achilles Tendonitis is a swelling in your lower leg muscles connective tissue that can cause a lot of pain in your calf muscles and other parts of your lower legs. Generally, this condition is caused by improper footwear or in some cases, the condition known as flat foot. The best way to help this condition is by stretching before you run and after you run to reduce the amount of cramping caused by running. You should also avoid running in hilly areas, due to the amount of stress it puts on your lower legs. Try taking anti inflammatories for this condition, to see if you have any results.


Plantar Fasciitis


Plantar Fasciitis is a painful condition that is due to the tearing of the tissue on the bottom of your foot. This condition can be caused by many factors such as wearing footwear with no support when you are running. Also the use of excess force when you hit the pavement while running is also a major cause of this condition. By wearing shoes with extra cushioning you may be able to avoid the pain commonly associated with this condition. You should also get ample rest in between runs, this will give your feet a rest, which should reduce the pain.


By using some of the suggestions given, you will be able to continue running without pain. The shoes you wear on your run can make a big difference in the way your body responds to the effects of running. You can consult a running professional to decide what kind of shoes you should be wearing when running.

Practical Tips to Promote Healthy Lifestyle for People Living Alone


Living alone is often an excuse for people to get lazy and unhealthy. Since they are living alone, they do not care much what they eat and often times, they end up eating fast food take outs or instant noodles and canned goods. They spend most of their time on their couch, watching Netflix while drinking ice-cold beer. Every night they spend hours surfing the Internet, finishing their work or watching more Netflix until the sun rises already. They form a routine that is truly unhealthy no matter what angle you look at it.


And then one day, they will look into a mirror to realize that they’ve grown big and fat. Well, if you’re following the same kind of lifestyle, there should be no surprise at all if you get fat.


Living alone should not be an excuse for you to take for granted your health and lifestyle. In fact, living solo should inspire you more to follow a healthy routine since no one beside yourself is looking out for you. Thus, you should aim to be healthy and strong all the time.


In this article, we will give you some practical tips to improve your lifestyle into a healthy one.



  • Learn how to cook – instead of ordering pizza every night, why don’t you learn how to cook and start making your own meals. It will help you control your calorie-intake and you will also get to control the portioning of your meals. So go ahead and get yourself the must-have kitchen appliances to start learning how to cook. Online shops like Harris Scarfe provide slow cookers, cookware and stove burner perfect for people who are living alone. Buying from shops like this is practical because it saves your time and energy from buying on retail stores.
  • Make a weekly trip to the supermarket – it is advisable to squeeze in grocery shopping in your schedule so you have ingredients and food supply in your place. Some people lose interest in cooking once they see that they do not have all the ingredients that they need. So make sure to do your weekly visit to the supermarket to buy your groceries.
  • Find a hobby – it is recommended to find a hobby other than watching Netflix. You can try skateboarding, cycling, drawing, playing instruments, or even playing sports. These hobbies will help your body become active and strong. And it helps you socialize with people other than your officemates.
  • Set-up a home gym – if you are too lazy to go to the gym to workout then you should just bring the gym to your house. Set up a home gym with equipment like treadmill or stationary bike, some dumbbells, kettle bells, TRX, and other necessary gym equipment. This way, you no longer need to go out to exercise.
  • Sleep early – lastly, it is advisable that you develop a healthy sleep routine. Do not push yourself too much by doing all-nighters every night whether for work or pleasure. Your body needs to rest too. So make sure to have at least six hours of quality sleep every night. This will give you enough energy and strength to face your day.



It is important to keep a healthy lifestyle not just to look good but to feel good as well. Follow the tips discussed above to say goodbye to your old, unhealthy habits and routines.


Year Round Essentials for Cycling

The New Year is here, and there’s never been a better time to begin making the big changes in your life that will lead to a new, healthier lifestyle. Whether you’re commuting to work, trying to tone up, or just want to explore, cycling is an exciting new hobby to get into with an endless list of benefits for your health, inside and out.
If you’re planning on hitting the roads on a shiny new bike this January, take a look at this guide on the gear you might need including helmets, jerseys and shoes, with information for all kinds of cycling, in all seasons!

Year round essentials for cycling Final Version

Where to Get Your Dance Instructor Fitness Certification

Fitness Coach

For some people, dance classes are nothing more than a palatable form of an exercise routine that helps their mind stay clear and their body healthy. Dancing for fitness, though, isn’t a new concept. The benefits of dancing are as long as they are important, so whether you’re planning to take the next step toward your instructor certification in Bombay Jam, Burlesque, Zumba, Salsa or your own unique creation, you should be aware of all the fantastic benefits dance exercise provide. Let’s dig in a bit further below:




  1. Helps you lose weight. Don’t like sports? Try dance fitness. It’s a handy alternative to sports activities. If the thought of spending hours at the gym, running on tracks or lifting weights at home doesn’t appeal to you, then dancing your way to weight loss and health might be a more fitting exercise.


  1. Helps tone your body. Unlike some dance exercises that emphasize the use of only a specific set of muscles, comprehensive fitness programs like Bombay Jam and Zumba allow you to use a wide range of muscles in their choreographies. Lunges and squats, for one, are a workout staple and prove an effective body toner. We’ve listed the target key areas of these exercises as according to WebMD, below:


    1. Core – Hip and midsection movements help make your core stronger.
    2. Arms – While traditional classes don’t focus on your arms, some dance fitness classes resort to weightlifting, which helps build and tone the muscles in your arms.
    3. Legs – Lunges and jumps in the choreography work to keep your quads and hamstrings tight and fit.
    4. Glutes – The dance routines also help keep your buttocks in firm shape.
    5. Back – Improved back flexibility is another side-benefit to these exercises.


  1. Gets you exited. If you think workouts are the devil—boring at best, torturous at worst—you’ll find dance exercises to be a fresh breath of life. The addictive tunes help get everybody in the mood to work out, dance and even socialize. It’s the kind of workout that is so organically enjoyable that your students won’t even be thinking about it as working out, or something they’re forcing themselves to do.


  1. Major stress reliever. One reason you might not be losing the extra pounds around your hips and thighs is stress. Joining a dance fitness class is an effective way to distract yourself from whatever form of stress you’re dealing with. Problems at work? Trouble in paradise? Just tired in general? As soon as you step into class and the music starts, you’ll find yourself pushing those worries aside and having fun in a class of positive people.


By giving yourself time away from your problems, you give yourself a fresh perspective to deal with them later on. It’s like coming up for air when you’re swamped with pressure from all sides. By indulging in dance exercise, you can forget the stress and just live in the moment, free of worries.


  1. Fit for any level. Whether you’re a devoted beginner or a long-time practitioner, it doesn’t matter. Dance fitness provides you with the workout you need, regardless of your health level. Even after years of doing Bombay Jam or Zumba, you’ll find how easy it is to adjust choreography moves to your expertise level.


Getting Your Certification


Have enough training in Bombay Jam or Zumba to become a certified instructor? Check out the particular sites of the program you’re interested in to learn how to obtain your dance instructor certification.


How to Become Certified


  1. Sign up. First thing you do is to find the date of any certification exams. Make sure it works with your schedule. When the timeframe works for your schedule, sign up.


  1. Be ready. Once you’ve signed up, you’ll receive a packet of materials along with instructions. Think of these as your review materials. Find out how much time you have to review. Then use your time wisely. Don’t cram too much into the last few days of your review. That might not be the best way to retain any of the information you need.


  1. It’s time!  Be ready but don’t overprepare. Just relax. Go through some breathing exercises to stay sane and balanced. To make sure you wake up in fine form, sleep early the night before. Don’t try to sacrifice those review hours for much-needed sleep. A lack of sleep can compromise your concentration levels as well as make your body feel tired and sluggish.


  1. Results. Don’t stress yourself out waiting for the results. Put it out of your head by focusing on other responsibilities or hobbies. When the announcements come and you pass, you can breathe a sigh of relief that you won’t have to go through the process a second time. Good for you!


Having Fun with Your Class


It doesn’t really matter if you’ve been dance exercising for years or days — you’ll find something in it to love. And what better way to take that love for dance and your passion for self-improvement higher? By teaching others how to be active and happy with their bodies, you’ll succeed in spreading love, positivity and the aforementioned health benefits around.


Young Living 5-Day Nutritive Cleanse Challenge Group

Young Living 5-Day Nutritive Cleanse Challenge Group



The Holiday’s are over, gifts and decorations put away.  Kids back to school, adults back to work, and life resuming the normal day in day out.  But, your body took a beating over the Holiday vacation right ?  How about a restart?  We all deserve a restart after the last 2 months of the year are over, but January sometimes is just as hectic as November and December.  So, let’s start February 1st!  Want to help jump start your healthy body goals this year? Join our challenge group for all the support you need for a successful cleanse and beyond! Cleanses take place once or twice a month, but in between there will be support, advice, recipes and more for leading the healthy lifestyle you deserve!

To join you MUST be a part of the Living Smart Oils Young Living team or you must purchase the 5-Day Nutritive Cleanse kit from a Living Smart Oils team member.

To join: Join Young Living & save 24% on the 5-Day Nutritive Cleanse

To purchase: Purchase the 5-Day Nutritive Cleanse Retail

For questions you can fill out the form below and I will get back to you as soon as possible. Also if you do join or purchase the kit, you can use the form below to let me know so I can add you to our secret challenge group (you must be on Facebook).

Seven Cycle Training Tips


Cycling is a great way to get fit especially if you do it the right way. Here are seven tips to help you to get the most out of riding a bike for fitness.

Set your bike up properly

To be able to ride comfortably, you need to have your bike set up properly for you. Riding a bike with a saddle that is too high will put an unnecessary strain on your back, knees and hips and means that you will not get the most out of each push of the pedals. On a properly prepared bike, you will be able to ride further and go faster, which means that you will burn more calories.

The bike has to be the right frame size. It is also important to adjust your handlebars properly as well as your seat.

Ditch the junk

How much your bike weighs has a big impact on how fast you can ride. If you are going out for a cycle tour, you need to be sure just to take the essentials.

There are plenty of good quality yet lightweight cycling accessories available that are designed specifically with sports cyclists in mind. You can find what you need on this great online bike shop.

Carry what you need on the bike

Carrying the few items you do need like water, a pump and waterproofs on the bike itself is also a good idea. That way the bike takes the strain instead of you and ensures that you do not experience chaffing from the straps of a rucksack.

Stay safe

Wearing the right safety kit, is very important because it keeps you safe. It also has an impact on how you feel when you are on your bike. If you are wearing good quality safety gear you will feel more confident, which means that you will push yourself just that little bit more.

Remember your sunglasses

Riding with sunglasses will also help you to move faster as well as protect your eyes. The faster you go the more calories you will burn.

Eat properly

If you are planning to go cycle training, it is important to prepare your body before you start. You need to give your body the fuel it needs before you start to ensure that you get as much as possible out of each cycling workout.

Be sure to take a few carbohydrate drinks with you to consume while on your bike. That way you can avoid hitting the wall and wasting some of your riding time because you cannot keep up the pace.

Stay hydrated

The other fuel your body needs is fluids. If you do not stay hydrated, your blood volume will decrease as you ride. That will stop your body from delivering the oxygen your muscles need to keep you riding at a pace that burns fat.

If you do the above, you will be able to set challenging fitness goals for yourself and reach them without hurting yourself.


Bladder Leakage is a Real Thing! #PoiseLinerLove

Disclosure ~  Living Smart Girl received compensation for sharing about #PoiseLinerLove .   All opinions are 100% Living Smart Girl’s.  @poise

I know I keep saying it over and over, but I really wish they had taught all us girls back in high school of all the wonderful things that would happen as we aged.  Things like, hair growing from your chin, that grows overnight! Nose hair grows, and why I have no idea!  Hair pops out in places hair shouldn’t be allowed to grow.  Our eyes get worse, our hair on our head thins and falls out, our bodies hurt, we refer to things as good or bad, like, my good knee and my bad knee.  Why oh why don’t they teach us these things.  And my favorite (not really), you will have bladder leakage as you get older.  Really!!!  Maybe the reason they don’t tell us all these things is because they are afraid of scaring the you know what out of us.   I can handle most of these changes as I age, but the part about bladder leakage is something I wish I didn’t have to deal with.  Age, such a wonderful thing!

I love to workout.  Yes, really I do.  Not cardio, totally hate that, but I love my weight lifting workouts.  But, what I don’t love is that lifting heavy stuff, makes my bladder play tricks on me and I tend to wet myself usually within the first half of my workout.  Yes, you can laugh because I finally have gotten to the point where I have learned to laugh about it myself.  I have had bladder leakage issues since I was young, and it just got worse after giving birth to my son in 1992.  I have had every test known to man for my bladder and my bladder is fine. So, I just say it is all a part of getting older, and wiser, right.  Or in my case, getting older and stronger.  I workout so my body stays in shape and my bones stay strong, and because I like to look HOT!  I found a great trick to help with my bladder leakage so I don’t feel the wetness and can continue with a kick butt workout and have fun.  I use  Poise Microliners. The Poise Microliners are perfect for my level of bladder leakage.  I also will use them on days I am running errands because one just never knows when my bladder will decide to let loose. Ahh…  age!

After years of shopping in the fem care aisle I came to realize that Poise liners were just a better solution for my bladder leakage.  And, I am excited I can find them at my Walmart since that is my main shopping stop.  You can get a $2 off coupon for your Poise products here.  Bladder leakage is a real thing, and nothing to be embarrassed about.  If you poll all your family and friends I bet you are not alone. I thought I was, until I started to ask around.  So, grab your friends and hit Walmart and grab some Poise liners for your bladder leakage.  Then, when you have girls night you can all laugh till ya pee your pants, and then continue to laugh because you just don’t care!  LOL!




Cold Weather Running Tips


Winter is here! You may be excited about that or dreading it, but either way, you’ll be outside at some point. If you plan on running or exercising outdoors this winter, there are a few key items you should invest in. Make sure to layer up and you’ll be warm no matter what the temperature is!  Here are some great cold weather running tips.

Lined Pants & Top. Invest in fleece lined pants and tops. These are the best layering pieces and will keep warmth close to your skin when you’re outside. You’ll be able to tell the difference between these pants and normal workout pants/leggings because these will feel a bit thicker and are soft inside. When it’s very cold out, wear a wicking shirt as your base, then the lined top, then another long sleeve over that. Make sure to avoid cotton!

Mittens. Mittens, as opposed to gloves, will keep your hands warmer. Since your fingers are all in one place, your body heat will keep them warm. As always, look for a pair of mittens specific to running, which will be made with wicking material. If you use your phone while running, search for fingerless mittens, which are a combination of gloves and mittens.

Warm socks. As mentioned above, do not wear cotton. When you sweat in cotton, the fabric stays wet, which means you will be very cold. Invest in a pair of wool socks, which are actually naturally wicking. Thicker socks means your toes won’t go numb after a few miles.

Neck gator. When running in freezing temperatures, you may notice that your throat gets dry or starts to hurt from the cold air. A neck gator will help with that. You can simply wear it around your neck like a scarf, then pull it up to cover your mouth and nose when you get cold. This is a must-have in windy conditions.

Earmuffs or hat. You’ll want a pair that is specific to outdoor exercise and one that stays put. Most of your body heat escapes through your head, which is why this piece is important. There are also earmuffs with headphones built in, in case you want to listen to music on the run.

Vest or jacket. A running vest or jacket will keep you warm on the chilliest of days. Once you layer up with everything listed in the first point, add your vest or jacket and you’re set. A vest is good for days when perhaps it is not too cold out, and a jacket is a must for sub-freezing temperatures. Make sure to buy a waterproof jacket if you plan on running through rain and snow as well.

Yaktrax. Yaktrax are a product you can slip onto your running sneakers. They provide you with traction so you can run without being afraid of slipping on snow or ice. If you will be braving the elements this winter, then you have to invest in a pair of Yaktrax, which are listed at $40.
Reflective gear. Winter time means less daylight. This is why reflective gear is so important. Make sure everything you buy has some sort of reflective property. Or get a reflective vest. You can also buy a head lamp or flashing light to wear on runs.

If you plan on training outside this winter, kudos to you! Winter runs and be relaxing and peaceful, just make sure you stay warm and stay safe.

Preventing Sports Injuries


No matter how careful you are at some point you will suffer from a sports injury. Even professional sports men and women experience injuries, it is literally part of the game. However, that said, there is still a lot you can do to reduce your risk of experiencing a sports injury.

Here are my top tips to help you to stay safe while training or playing your chosen sport.

Look after your feet

If you have bad feet, training or playing sports becomes difficult. It soon becomes hard to stay fit. For this reason, my first piece tip is to look after your feet.

Visit your local foot clinic regularly to get your feet checked have hard skin, corns, bunions or verrucas properly treated. Keeping your feet healthy will enable you to maintain the proper posture and technique, which as you will see later, is critical to staying injury free. If you cannot, walk, stand or run properly you will soon become more injury prone.

Warm up

Warming up before you start your exercise regime is a good way to get the circulation going. This delivers oxygen to your muscle getting them ready for the exercise that is to come.

Dress appropriately

You need to wear clothes that allow proper freedom of movement. Restrictive clothes make it impossible for the body to move properly, so wearing it heightens the risk of injury.

Keeping the body warm enough at the early stages of exercise helps to improve circulation. Outside on colder days it makes sense to wear a couple of layers. This ensures that your body is not too cold when you start your exercise regime and allows you to remove a layer of clothing when your body has warmed up.

Rest your body regularly

It is important to allow your body time to regenerate. Training or playing sports every day is counterproductive and heightens your risk of injury.

Taking at least one day off each week will have the added effect of improving your overall fitness levels. It is when your body is at rest that new muscle is built, so if you rest enough you will end up with more muscle mass than if you over exercise.

Learn proper technique

Many sport injuries are a result of incorrect technique. Not using the right form or technique puts unnecessary strain on certain areas of the body and leads to injuries.

Set your exercise equipment up properly

If you use sports equipment, it is very important to set it up and use it properly. For example, if you are cyclist having your seat positioned at the wrong height or angle will not only make it harder for you to cycle it will weaken your knees and back, leaving both areas more prone to injury.

Adapt your training regime as you age

As you get older some exercises and sports will no longer be suitable for you because they will become too taxing. If you ignore this and carry on playing these sports, you will considerably heighten your risk of injury.

However, years of exercise means that sports that you previously found too hard may now be within your reach. Regularly reviewing your fitness regime and adapting it to the needs of your body will allow you to avoid injuries while continuing to improve your overall fitness levels.


Fuel Your Body with Plant Based Protein

“I participated in an Influencer Activation on behalf of Influence Central for Orgain. I received product samples as well as a promotional item to thank me for my participation.”



My favorite time of the day (other than when I am sleeping), is right after my killer workout when I get to whip up a protein smoothie, sit back and let my workout accomplishment sink in while I enjoy a yummy treat. Most people don’t think of a protein smoothie as a treat, but I do.  I know it is a treat taste wise, and also a treat for my body as it is giving me the needed protein for my muscle and the nutrients my body needs after a hard workout.   But, choosing the right protein powder these days is not an easy task. It is downright painful sometimes because there are so many on the market, and so many bad ones to boot!

I like to help my readers take the guess work out of shopping and when I had the chance to review Orgain – Organic Protein I was pumped (yes, pun intended).  I enjoy seeing what is out there and when I find something I like, I love to share my thoughts.  Well, I really like this one!   Orgain Protein Powder has a smooth and creamy texture, which is hard to find in the protein powder world.  That is a huge plus for me, as I hate feeling like I am drinking chalk!  Orgain Protein Powder is also made from organic plant – based protein – including brown rice, hemp, chia, and pea protein.  Again, a huge factor for me because I deal with IBS and most protein powders make me bloat really bad.  That didn’t happen with Orgain.  Now, keep in mind, everyone’s body is different and I am just telling you my results.

This product was created by Dr. Andrew Abraham.  He was seeking high quality nutrition during his cancer treament years ago and that inspired him to develop delicious nutrition products with high quality organic ingredients.  It is so awesome when someone can do their research to make sure the product they develop is of high standards.  I look for that when buying any product these days.

There are many ways now days to get protein. Powders, bars, meat, shakes, etc.   But, most taste horrible, have bad texture, or horrible after effects.  Believe me.. I have had to run to the bathroom on more than one occasion due to a bad protein product.  (TMI?) I use protein powders a few different ways and really like the flavor and how easily this mixes.  I can do a smoothie with fruit, ice, and milk. Or, do a shake, with just milk and the powder. Or, add it to cookies, cake, bars, pancakes, dips, overnight oats, yogurt, and even.. coffee!  Getting my protein daily can be so easy, when I use a supplement like Orgain Protein Powder, and it has 21g of protein which is great!  You can get it in creamy chocolate fudge or sweet vanilla bean. I am enjoying the sweet vanilla bean, what would your choice be?


My smoothie recipe was 1 cup almond milk, 1/4 cup frozen blueberries, 1/4 cup frozen bananas, Orgain Protein Powder and a few ice cubes.  Blended, and enjoyed.  I like my smoothies thick, so if you like them thinner you can add more milk, or less ice.


Wanna give Orgain Protein Powder a try ?   You can win a Vanilla Orgain protein powder and a blender bottle.  Enter using the Giveaway Tools form below.

Giveaway Ends September 27th @11:59pm CST.  1 Winner.   Winner will be notified for shipping address, on September 28th.   Good luck!

Contest entrants are only eligible to win once per sweepstake,
per household as part of a campaign sponsored by Influence Central.




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