Your Health and Wellness Holistic Living Blog

Cancer and Reflexology

August 27, 2018 By Heather

Cancer patients often experience high levels of anxiety and stress after treatment. Reflexology is a form of therapy that can help them find relief.

Study after study confirms that reflexology aids cancer patients in relaxing and coping with stress. With such mounting evidence, it is only natural to conclude that this ancient art of therapy should indeed be a part of their recovery.

The reflexology experts at Foot Palace gathered the following information to heighten your awareness of the ancient roots of this therapy, of how reflexology helps cancer patients, and to dispel some myths about it.

How Does Reflexology Help Cancer Patients?

Cancer treatments like chemotherapy, hormone therapy, radiation, medication, and surgery can leave patients with an array of side effects including anemia, fatigue, nausea and vomiting, pain, and nerve problems, to name a few.

Reflexology is known for easing the side effects of cancer treatments by:

Improving sleep
Reducing anxiety
Reducing chemo associated vomiting and indigestion

Reflexology may also help mitigate the spread of cancer by promoting increased circulation which stimulates antioxidant activity, a known aide in destroying cancer cells. This research is ongoing and promising towards the increase of quality of life for cancer patients and survivors.

Understanding Reflexology and Its Background

Archaeological evidence indicates that reflexology not only existed but was practiced in China and Egypt over 4,000 years ago. Long before the diagnosing and treating of cancer.

As defined by Foot Palace:

“Reflexology is a therapeutic method of massage that relieves stress and tension by stimulating pressure points within the hands and feet by alleviating the source of your discomfort.” “…reflexology may be as effective for promoting better health and for preventing illness, as it may be for relieving symptoms of stress, illness, injury and for improving your mood.”

In the early 1900’s an American ear, nose, and throat physician named William Fitzgerald, MD suggested that the foot could be “mapped” to diagnose and potentially treat medical conditions. His work divided the body into 10 zones and mapped the foot in accordance to it. Zone therapy was born.

Then in the 1930s, Eunice Ingham, a nurse, and physiotherapist, added reflex points to Fitzgerald’s maps. The name zone therapy then changed to reflexology.

Modern reflexologists train under Ingham’s method or that developed by the reflexologist Laura Norman. All employ the fundamental principles in use for millennia.

Can Reflexology Cure Cancer?

While there is currently no “scientific evidence” to prove that reflexology can cure or prevent any disease, including cancer, there is evidence along with ongoing studies that reflexology is useful in the mitigation of stress, anxiety, discomfort, and much more.

The best way to answer this question is:
Not “no” and not “yes,” at least not yet.

Can Reflexology Spread Cancer

Some may argue that deep tissue massages and other methods which apply pressure in motion to the body may cause the spread of cancerous tissues.

Reflexology differs from other massage methods by focusing on the reflex points of the hands and feet.

There is no indication that reflexology applied by trained reflexologists poses any threat of spreading cancer.

Cancer Patients Finding Relief in Reflexology Treatments

As cancer treatments will typically result in elevated levels of stress, discomfort, and anxiety, reflexology is a perfect fit for post-treatment therapy. And while many myths surround reflexology, let’s not forget that its fundamental principles are thousands of years old.

As research from a variety of studies have shown, recovering cancer patients with reflexology included in their therapy experienced better capabilities in coping with stress and anxiety, pain relief, less shortness of breath (a common symptom after breast cancer treatments), and better abilities to perform daily or ordinary tasks.

While the full benefits of reflexology may not be fully understood, it is indeed a way for recovering patients to lessen their anxiety and cope better with the pain, thus potentially returning a portion of their dignity and quality of life to them.

Sources:
https://www.ncbi.nlm.nih.gov/pubmed/23107851
https://www.breastcancer.org/research-news/20121126-2
https://www.takingcharge.csh.umn.edu/history-reflexology
https://www.cancer.gov/about-cancer/treatment/side-effects

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Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton,GA 30517
(678) 963-5958

Summer Safety – How to Beat Summer Heat

July 25, 2018 By Heather

It’s summertime, and the heat is on. In many regions across the US, we do not see just high temperatures. We see record-breaking high temperatures.

These highs become more concerning as they are coming in heatwaves and persisting for days and even weeks at a time.

The team at Foot Palace has brought the following tips and ideas together to help you avoid heat-related health issues and thoroughly enjoy your summer.

How to Drop Your Core Temperature

To avoid heat stroke and heat exhaustion, keep your body at its average temperature. For the majority of people, that temperature is 98.6 F (37 C). Here’s how to lower and regulate your core temperature naturally and effectively:

Stay Hydrated – Your body loses water by sweat, breath, and urination. Replacing this water with cool beverages keeps your body temperature regulated and functioning well.

Avoid alcoholic or caffeinated drinks, soda, and other drinks high in sugar. These have a diuretic effect and can quickly lead to dehydration and over-heating of the body.

If you have diabetes, take diuretics (water pills), have high blood pressure, or take prescription medication, speak with your doctor about how much and what you should or should not drink.

Take Frequent Breaks – If you work outside, take frequent breaks to rehydrate, and cool off. If you begin to feel nauseated, dizzy, or weak, get help immediately.

Take a Cool Bath – One of the most fabulous ways to lower your body temperature is to treat yourself to a relaxing cooling bath.

Eat Light – Fruits and vegetables like cucumbers, watermelon, mango, strawberries, celery, and spinach all have high water content and will help you stay hydrated. Eating them refrigerated will help reduce your core temperature very quickly.

Eating hot or heavy meals on summer days will raise your body temperature. Wait until sundown or when the temperatures are milder for these meals.

How to Cope with High Heat and Humidity

When you have high heat and high humidity, your body’s natural cooling system (evaporating sweat) can’t function properly. You sweat, and it just stays there.

During these times, running the air conditioner will help alleviate both the heat and humidity.

If your home does not have air conditioning, the power is out, or it has stopped working, frequent cool baths or showers during the day will help you avoid overheating.

Another option is to find an air-conditioned hangout like a mall, library, theater, or day spa.

Sunscreen Safety Tips

One of the most annoying things that can happen in the summer is to get a sunburn. They are sensitive, hot to the touch, and damaging to the skin.

Also known as sun exposure or UV exposure, sunburns damage the skin’s DNA and typically result in a 3 – 5 day stretch of pain, fever, nausea, and fatigue.

Sunscreen is a highly useful tool to create a barrier between the sun’s UV rays and your skin. The following will help you maximize its effects:

Look for a brand that protects from UV-A and UV-B rays with a sun protection factor (SPF) of 15 or higher (the higher, the better).
Apply sunscreen thickly and thoroughly at least 30 minutes before sun exposure.
Apply to all parts of your body exposed to the sun. Including your ears, back, shoulders, and back of the knees.
Reapply it after swimming, exercising, or performing strenuous activities.
Reapply it frequently when outside for long periods of time.

Summer Safety Tips for Kids and Seniors

Most vulnerable to summer and heat-related illnesses are our children and our senior citizens. The following tips will help you to keep them from harm’s way during the hottest months of the year:

Parked Cars – Never leave senior citizens or children in parked cars. On a 100 degree day, the internal temperature of a vehicle parked in the sun can rapidly rise to lethal temperatures of 130 to 170 degrees.

Hats and UV Protective Clothing – Broad-brimmed hats and clothing with a high UV protection factor work exceedingly well to protect sensitive skin from the sun’s UV rays.

The brim of the hat should be broad enough to cover the face, ears, and the back of the neck. And, even with the hat, apply sunscreen to the face, neck, and ears.

Sunscreen – Use a broad-spectrum SPF 30 or higher sunscreen containing zinc oxide or titanium dioxide which block the sun’s UV rays.

Reapply sunscreen immediately after leaving the water. Always protect ears, nose, lips, front and back of legs, and feet even when it is cloudy.

Know Where to Go – In the event of a power outage during a heatwave, both kids and seniors should relocate to an air-conditioned location like a mall, library, theater, or restaurant. Staying in the home as the heat rises could prove harmful or even deadly.

Specifically for Seniors – Due to illnesses or medication, a senior may not be aware that they are feeling hot or dehydrated. Likewise, most seniors live on a strict budget and will hesitate to run their AC for extended periods of time.

As family, friends, and neighbors, it is essential to be vigilant of the health and wellness of each other. Make sure our seniors stay out of harm’s way by checking in on them from time to time – reminding them to keep cool.

Watch this video to learn how to keep seniors safe from heatstroke.

Beat the Heat for a Healthy Summer

Summer health is a question of protecting your skin, hydrating your body, and keeping your body temperature regulated.

Not everyone is successful at keeping cool. If someone is displaying the warning signs of a heat stroke, your immediate response may save their life.

Signs of a heat stroke include hot red skin, fast pulse, headache, dizziness, confusion, and loss of consciousness. In these cases, immediately do the following:

Call 9-1-1, this is a medical emergency.
Do not allow the person to consume any food or drink.
Move the person to a cooler place.
Lower the person’s temperature using wet cloths or a cool bath.
Stay with the person until assistance arrives.

Sources:
https://www.cdc.gov
https://www.nsc.org/home-safety/tools-resources/seasonal-safety/summer
http://www.houstontx.gov/health/heatillness.html
http://heatkills.org/how-hot/
https://blog.cedars-sinai.edu/5-fun-sun-safety-tips-kids/

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Foot Palace Massage Spa Athens

 1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
 (706) 521-5290

High Blood Pressure and Hypertension – 8 Ways to Lower Blood Pressure

June 26, 2018 By Heather

High blood pressure and hypertension develop over time from a combination of eating habits, lifestyle, your age, and in many cases genetics. Yes, you can inherit this.

The dangers of allowing high blood pressure to persist cannot be overstated. A wide variety of potentially serious health risks – including sudden death – are related to high blood pressure and hypertension.

In this article, the team at Foot Palace compiled extensive and important information about the definition, causes, potential hazards, and ways to control high blood pressure.

Hypertension Definition and High Blood Pressure

For the general population, hypertension and high blood pressure are one and the same. It is a logical assumption as those with hypertension have high blood pressure. However, if you have high blood pressure, that does not necessarily mean you have hypertension. Let’s shed light and differentiate the two:

High Blood Pressure – This is a symptom occurring when the systolic BP reading is above 140 mmHg (millimeters of mercury) and the diastolic BP reading is above 90 mmHg.

A high BP reading is often an acute symptom of stress, anxiety, or other external factors.

Hypertension – When a person’s blood pressure is consistently or chronically elevated, it may be diagnosed as hypertension.

By definition, hypertension is a medical condition of the cardiovascular system characterized by long-lasting elevated blood pressure.

According to the Mayo Clinic,

“High blood pressure (hypertension) can quietly damage your body for years before symptoms develop. Left uncontrolled, you may wind up with a disability, a poor quality of life or even a fatal heart attack. Roughly half the people with untreated hypertension die of heart disease related to poor blood flow (ischemic heart disease) and another third die of stroke.”

Hypertension potentially leads to:

Heart and artery damage
Heart disease
Stroke
Aneurysms
Enlarged left heart
Heart failure
Heart attack
Stroke
Dementia
Kidney failure
Optic neuropathy (eye nerve damage)
Bone loss
Sexual dysfunction

Given hypertension can exist quietly, it can progress to advanced stages quickly.

The Stages of Hypertension

Being diagnosed with anything can be a traumatizing experience, especially when “stage 2” is attached to it. When it comes to hypertension, be aware that there are four stages, and higher numbers indicate a more advanced and critical condition:

STAGE 1 Hypertension – Prehypertension is from 120/80 to 139/89

STAGE 2 Hypertension – Mild Hypertension is from 140/90 to 159/99

STAGE 3 Hypertension – Moderate Hypertension is from 160/100 to 179/109

STAGE 4 Hypertension – Severe Hypertension is 180/110 or higher

If your blood pressure is in the prehypertension range, it is likely that you will end up with chronic high blood pressure unless you take action to prevent it.

Without taking action and making significant changes, stage 2 hypertension may quickly develop into a stage 3 or stage 4 condition.

High Blood Pressure Symptoms

If you are one of the many who wait until symptoms start popping up to take corrective measures, you may be in for a surprise when it comes to high blood pressure and hypertension. The following excerpt is from the American Heart Association:

“Looking for a list of symptoms? If you are looking for a list of symptoms and signs of high blood pressure (HBP or hypertension), you won’t find them here. This is because most of the time, there are none.

Myth: People with high blood pressure will experience symptoms, like nervousness, sweating, difficulty sleeping or facial flushing.

Truth: High blood pressure is a largely symptomless “silent killer.” If you ignore your blood pressure because you think a certain symptom or sign will alert you to the problem, you are taking a dangerous chance with your life.”

Hypertension Treatment – How to Lower Blood Pressure in 8 Ways

Once you’ve been diagnosed with any of the four stages of hypertension, you may need to take a close look at your lifestyle, eating habits, and external stressors.

Through substantive changes, constant vigilance, and possible medical assistance, it is possible to lower your blood pressure and keep it under control.

The following activities or a combination of them may result in the lowering of your chronic high blood pressure.

1. Maintain a Healthy Weight – Your weight is a factor that heavily influences your blood pressure; this body mass index (BMI) calculator will help you assess your current situation and determine your ideal weight target.

From the Centers for Disease Control and Prevention (CDC):

“People who are overweight or obese are at higher risk for chronic conditions such as high blood pressure, diabetes, and high cholesterol.
Anyone who is overweight should try to avoid gaining additional weight. Additionally, if you are overweight with other risk factors (such as high LDL cholesterol, low HDL cholesterol, or high blood pressure), you should try to lose weight. Even a small weight loss (just 10% of your current weight) may help lower the risk of disease.”

2. Quit Smoking – There is no healthy amount of tobacco consumption. For those with hypertension, cessation is considered one of the best things (treatments) that can be done.

According to the American Cancer Society:

“The US Surgeon General has said, “Smoking cessation [stopping smoking] represents the single most important step that smokers can take to enhance the length and quality of their lives.” It’s hard to quit smoking, but you can do it.”

The American Cancer Society has a help page on “How to Quit Smoking or Smokeless Tobacco”.

3. Reduce and Limit Alcohol Consumption – For those that consume alcohol, limiting it to one drink a day for women and two per day for men has the potential to lower your blood pressure by approximately 4 mmHg.

1 drink is the equivalent of a 12 ounce beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.

Be cautioned that consuming more than moderate amounts of alcohol may potentially interfere with blood pressure medications or cause a several point rise in your blood pressure.

4. Exercise or Increase Physical Activities – 30 minutes of regular exercise 5 days per week can potentially lower your blood pressure by 5 to 8 mmHg. Consistency is a key factor with exercise, if you simply stop exercising, your blood pressure will likely rise again.

Aerobic exercises that may lower your blood pressure include walking, jogging, cycling, or swimming. Consult your doctor about developing an appropriate exercise regiment for your particular situation.

5. Develop Better Eating Habits – A diet that is low in saturated fat and cholesterol, but rich in whole grains, fruits, and low fat dairy can potentially lower your blood pressure up to 11 mmHg.

While the effect of sodium intake on blood pressure varies among groups of people, even a slight reduction can lead to a reduction of up to 5 to 6 mmHg. For most adults, the lower the intake, the better – 1,500mg per day or less.

6. Schedule Spa Days and Massages – Reduce stress by making time for enjoyable activities such as taking a spa day or making it a couples massage with a loved one.

The following is taken from a study by the Pacific College of Oriental Medicine:

“Massage is a safe, non invasive, and soothing treatment for hypertension, particularly for people that experience stress on a frequent basis. If treated regularly, massage patients demonstrate long term improvement in stress levels and heart rate.”

Lowering your blood pressure may require medical assistance, and if so, these are potential solutions:

7. ACE Inhibitors – Angiotensin Converting Enzyme Inhibitors (ACE Inhibitors) are a category of medications that slow the activity of the enzyme ACE, which in turn decreases the production of angiotensin II.

This results in the enlarging or dilation of blood vessels which results in the lowering of blood pressure.

8. Diuretics – In cases where ACE Inhibitors aren’t enough to reduce high blood pressure, your doctor may prescribe a diuretic to be taken with the ACE Inhibitor. Diuretics remove salt and excess water or fluid from the body. Lower fluid levels means less blood volume, thus a lowered blood pressure.

Monitoring Blood Pressure and the Best Devices

Besides regular visits to your doctor, there are several ways you can monitor your blood pressure. This will help you track your progress, and help your doctor make or suggest alterations in you’re prescribed treatment(s).

Blood Pressure Monitor – Visit your local pharmacy. They will likely carry a variety of BP monitors for you to choose from.

There are those that come with an arm sleeve, ones that go around your wrist, and some that attach to your finger. Nearly all of them are battery operated with a digital readout and work with the push of a button.

Smart Watches – While most smart watches will only track your heart rate, there are some that will also take your blood pressure. Watch the following video to see how this works.

Blood Pressure App – If you search “blood pressure” in your app store (on your Mobile device), there will be a series of apps to help monitor blood pressure, weight, pulse, heart rate, etc.

Choose one that fits your needs and install it. Most of them will keep running records and help you gage your progress.

It is suggested you create a journal, or find a downloadable chart and track your blood pressure on a daily basis. Staying aware of your numbers and which efforts are impacting your numbers is great information on the road to improve your blood pressure.

Keeping Blood Pressure Under Control

Knowing that there is a blood pressure problem is the first key to solving it. Once you have determined contributing factors to your situation, the responsibility is ultimately yours to make the necessary lifestyle changes.

Implementing and being consistent in the above suggestions may improve your condition and lead to quantifiable results. These results are needed for to get your BP under control and maintain it.

As with most other illness, the stages of hypertension can be managed through the consistent management of your diet, exercise, habits, weight, and stress. In the case of hypertension, these actions are beneficial and may result in a longer, better quality life.

Sources:
https://medlineplus.gov/bodyweight.html
http://vascularcures.org/high-blood-pressure-and-vascular-disease/
https://www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking.html
https://www.pacificcollege.edu/news/blog/2015/01/24/benefits-massage-hypertension

https://plus.google.com/+Yourfootpalaceathensmassagespa

Foot Palace Massage Spa Athens

 1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
 (706) 521-5290

Best Exercises to Lose Weight and Improve Your Shape

May 21, 2018 By Heather

The best exercise is ultimately going to be the one that you commit to. Sustained physical activity is not one size fits all. Different exercise routines and programs exist because from person to person, abilities, desires, and personal commitment vary. Often times, it’s the lack of motivation or not knowing where to start that ends up discouraging you.

Awareness is fundamental in the development of your personal goals and challenges. In order to create an environment for change, you must raise your awareness to the long-term adverse effects of excess weight and the importance of a lifestyle which includes regular exercise and a balanced diet.

The wellness experts at Foot Palace gathered the following information to educate and get you started in the right direction towards your weight management and health goals.

Recognizing Obesity and Its Staggering Implications

That extra weight you are carrying around could pose serious health risks down the road. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDKD), excess weight may increase the risk for many health problems, including:

Type 2 Diabetes
High Blood Pressure (Hypertension)
Heart Disease and Strokes
Certain Types of Cancer
Sleep Apnea
Osteoarthritis
Fatty Liver Disease
Kidney Disease
Pregnancy problems, such as high blood sugar during pregnancy, high blood pressure, and increased risk for cesarean delivery (C-section).

Obesity is a major health concern within nearly every community nationwide. The CDC’s National Center for Health Statistics (NCHS) is the nation’s principal health statistics agency. In their most recent study, they found that 39.8% of US adults and 18.5% of youth are obese.

A person is considered obese when his or her weight is at least 20% over what it should be. Likewise, when a person’s BMI (Body Mass Index) reaches 30 or more, he or she is considered obese. Learn more from the CDC’s findings here: https://www.cdc.gov/nchs/products/databriefs/db288.htm

How Much Do I Need to Exercise to Lose Weight?

The answer to this question is not centered on the amount of exercise you do. In order to lose weight, you must create a calorie deficit. Simply put, you have to burn more calories than you consume. When you create this environment for your body, you will begin to lose weight.

Cardiovascular (cardio) exercises at varied intensities will help you burn the most calories in a workout.

Engaging different muscle groups during your workouts through cross-training will help you avoid muscle or tendon injury and keep from creating wear patterns on your joints.

Be aware that it is much more difficult to burn off calories than it is to consume them.

Successful weight loss is not simply losing the weight. Success lies in keeping the weight off.

Once you develop a clear understanding of how your diet and exercise rely on each other, not only will you be more successful at losing the weight, you will be more likely to keep it off.

What Is The Best Cardio For Weight Loss?

The best cardio you can do for weight loss is the cardio that you choose to do. Whatever exercise you are comfortable with to get your heart rate up and sustain it is what you should do. Cardio is effective for improving your health if sustained for 20 – 30 minutes each day during a 5 day workout schedule. For weight loss however, that time should be increased to 50 – 60 minutes.

A few of the fun options for cardio include:

Swimming
Stair Climber
Running
Cycling
Rowing

Remember that it is not so much the specific exercise, it is the length of time that the exercise is sustained which provides the desired results.

How Often Should You Work Out?

Engaging in high levels of physical activities for a minimum of 1 hour (including 30 minutes of cardio) 5 days per week is an excellent start to losing weight.

Your frequency in the gym or at home on the yoga mat is only one piece to the puzzle. When your exercise regimen is coupled with a low-fat and low-calorie diet, your success rate for meeting your weight loss goals will quickly increase.

What Are The 10 Best Exercises?

For each muscle group, there are specific exercises that are designed to challenge them. Some require the use of weights, some are accomplished on machines, and there are those that use the body’s own weight.

The following exercises are designed to target specific muscle groups, these include shoulders, upper arms, chest, back, abs, waist, hips, glutes, thighs, and hamstrings.

NOTE: Before beginning any exercise routine, you should perform a minimum of 30 minutes of cardio. Once the routine is finished, it should be followed by stretching and rehydration (drink water).

Shoulders – Machine Shoulder Press (Military Press) and Side Lateral Raise

The shoulder muscle group consists of the medial, anterior, and posterior. The posterior and anterior are frequently active during other exercise and movement. These exercises will target medial while working on the other two muscles.

Upper Arms – Triangle Push-up

The single most effective exercise for your upper arms (especially if you want to eliminate arm jiggle) is the triangle push-up. Similar to a traditional push-up, this can be performed on your knees or toes. It differs in that instead of aligning your hands beneath your shoulders, your hands form a triangle directly beneath your chest.

For beginners, performing the same exercise on an incline will work until you are able to support your full weight on the floor.

Chest – Push-up

While you may believe the bench press is the ultimate chest exercise, it cannot remotely compete with the push-up. A push-up utilizes nearly every muscle in the body and zeros in on the chest muscles.

Besides strengthening the core, push-ups will help prevent shoulder and back injuries. The intensity of a push-up can be increased by either elevating your feet or doing single leg push-ups.

Alternating between push-ups and bench press will offer variety while continuing to strengthen the chest.

Back – Pull-up, Chin-up, and Wide-Grip Pull-up

Pull-ups are excellent for exercising the entire back using your own weight or strapping on extra weight to increase the difficulty.

A regular pull-up is accomplished by placing your hands shoulder width apart on a bar, with your palms facing away from you. Pull your body weight up until your chin is over the bar and return to the beginning position.

A chin-up is practically the same as a pull-up but with your palms facing toward you.

The wide-grip pull-up increases the difficulty of a regular pull-up. It is accomplished by gripping the pull-up bar outside shoulder width, pulling yourself up until your chin is over the bar and returning to the beginning position.

If your legs swing as you perform this exercise, cross your legs to reduce the movement.

Abs – Hanging Leg or Knee Raise

There are so many ab exercises to choose from! The hanging leg (or knee) raise made our list because it utilizes your own weight to provide resistance, is easily shifted in intensity, and will strengthen your entire core.

Beginners can start by doing bent knee raises in the Roman chair, working up to straight leg raises, eventually moving to the hanging bar.

The ultimate objective is to accomplish reps of straight leg “toes-to-bar” raises.

Waist – Twisting Knee Lift

The quickest way to get your waist under control is to target the obliques. Your obliques are the ab muscles that wrap around your torso acting like a corset.

Start by standing with your feet hip-width apart, then hold your arms up (as if in a defensive boxing position) and using your obliques, twist your upper body to the right and to the left keeping your hips and legs forward.

As you twist to the right for the second time, raise your right knee. Lower your right leg and twist left-right-left, raising your left knee on third twist.

The effectiveness of this exercise is heightened when combined with side crunches and twisting rollbacks.

Hips – Single-Leg Squat

The muscle in the hip (gluteus medius) is most challenged by single-leg squats. To accomplish this exercise, stretch both arms out in front of you, stand on one leg while slightly extending the other in front. Bend the supporting leg and squat as far as you can without allowing the raised leg to hit the floor, then return to the beginning position.

This exercise will also work to build leg strength and increase your balance.

Side leg raises and hip raises are less intense alternatives.

Glutes – Squats

While there are a ton of exercises with and without machines for the glutes, squats still remain the exercise which creates the most muscle activity in the gluteus maximus.

Maximum effectiveness is achieved when you squat past 90 degrees (the deeper the squat, the more muscle fibers are used).

When beginning squat reps, only go as low as is comfortable. Work your way lower as your confidence builds, eventually adding weights into the exercise.

Thighs – Plyometric Squat

For the thighs, there were three exercises that competed for this spot. The plyometric squat was chosen because of its repeated explosive muscle use.

Stand with your feet shoulder width apart, squat down until your knees are bent at 90 degrees. Using the strength in your legs and glutes, jump up (explosively) and land back in the squat position.

When performing this exercise, keep your weight back over your heels and your landings should be soft (knees bent).

Hamstrings – Romanian Deadlift

Often misunderstood, the hamstring muscles work to extend the hips, bend the knees, and tilt the pelvis. Hamstring exercises take the hip from a flexed to extended position and bring the knee from and extended to a flexed position.

You would be hard pressed to find a better hamstring exercise. When performed correctly, it isolates and provides a tremendous workout for the hamstrings.

Start by standing upright with your feet hip-width apart. Hold a barbell with an overhand grip in front of your upper thighs, tighten your core and keep your knees slightly bent.

Now, keeping the natural arch in your lower back as you lean forward from your hips, pushing them in the opposite direction until your torso is parallel to the floor.

As you are lowering, keep your arms straight, sliding the bar down your thighs until it reaches your shins.

From the lower position, use your hamstrings and glutes to reverse the movement until you reach the beginning position.

Why Is It Important to Have A Rest Day?

Rest is equally as important as the work out. It is a fundamental part of the complete process required to build strength, endurance, and muscle.

This process is influenced by different factors, such as the intensity of your workout, the total volume of your weekly training, your experience, and your age. These factors all determine the amount of recovery time you’ll need.

Typically 48 to 72 hours are required between workouts (of specific muscle groups) for a full recovery. Understand that working out (especially resistance training) causes microscopic tears in muscle tissue. Rest days allow the muscles, and connective tissues time to mend.

Your sleep is the final point of our journey. The whole process culminates while you are asleep. Your body’s production of growth hormones increases which assists in the rebuilding and repairing of muscle tissue.

Remember that this all began with the awareness of a weight problem. Once you’ve created a calorie deficit and begun your exercise program, stick to it. As the results begin to show, be proud of yourself. You are one of the growing number of men and women taking charge of their situation.

Sources:
https://www.webmd.com/fitness-exercise/features/exercise-lose-weight#1 https://www.livestrong.com/article/230763-will-you-lose-weight-from-30-minutes-of-cardio-five-days-a-week/
https://www.realbuzz.com/articles-interests/fitness/article/the-top-10-best-exercises/
https://www.mensjournal.com/health-fitness/best-types-cardio-workouts-weight-loss
https://www.theactivetimes.com/why-rest-days-are-just-important-working-out

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Foot Palace Massage Spa Athens

 1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
 (706) 521-5290

Wellness Spa Retreat Benefits and Blissful Destination Locations

April 25, 2018 By Heather

Your health and wellness depend on your ability to balance the bills, family matters, kids, relationships, deadlines, business trips, and other people’s problems on top of your daily routine. And not to forget, you need to eat well, exercise, and get enough sleep to do it all again tomorrow.

With so much going on in your daily, weekly, and monthly routine, stress and anxiety can quickly begin to compromise your health, mood, and overall wellness.

Just as life can get chaotic and busy, it can (and does) get calm and slow down. It is in these slower moments that there’s an opportunity to regain your balance. Sometimes it’s yoga, reading a book on the beach, getting a spa massage, or better, heading to a wellness retreat.

Below, the Foot Palace team discusses the benefits and types of retreats designed to help you relax, recover, and reset so you can get back to peak performance.

Top Benefits of a Health and Wellness Retreat

Refuge, seclusion, and privacy are all words attributed to “retreat”. Wellness retreats offer a safe place for slowing down and rejuvenating mind and body.

Stress Relief – The most important benefit that any retreat can offer is the reduction of stress. Stress affects us adversely in a number of ways which in turn can lead to your health being negatively impacted and compromised.

“Everyone feels stress in different ways and reacts to it in different ways. How much stress you experience and how you react to it can lead to a wide variety of health problems — and that’s why it’s critical to know what you can do about it.

“When stress is excessive, it can contribute to everything from high blood pressure, also called hypertension, to asthma to ulcers to irritable bowel syndrome ,” said Ernesto L. Schiffrin, M.D., Ph.D., physician-in-chief at Sir Mortimer B. Davis-Jewish General Hospital, and professor and vice chair of research for the Department of Medicine at McGill University in Montreal.”
– Excerpt from ‘Stress and Heart Health’ – American Heart Association

Focus and Balance – Before you can effectively cope with everything on a daily basis, you must first prioritize and create harmony in your personal, professional, and romantic life.

A retreat can help you regain focus and balance by allowing you to step away from routines and responsibilities; thus allowing you to reconnect with your inner silence and peace.

Me Time Without the Guilt – The time spent at a retreat is scheduled “me” time. You do as you choose without feeling guilty about it. Paint, sleep, write, exercise, this is your opportunity to reconnect with yourself and make sense of where you are on your life journey.

The Retreat for Your Health and Wellness

The retreat experience has evolved over time, and offerings now include specialized services and unique settings that cater to the diverse preferences of the market. Each flaunts a unique setting or service, and here are a few of the countless retreat experiences available:

Wellness Spa Retreat
Yoga Retreat
Marriage Retreat
Couples Retreat
Beach Retreat
Mountain Retreat
Meditation Retreat
Rainforest Retreat
Massage Retreat
Spiritual Retreat
Detox Retreat
Holistic Retreat
Village Retreat

Wellness Retreats Customized – In the majority of cases, the retreat you choose will offer a selection of package deals, allowing you to indulge and experience as much or little as you desire. These facilities aim to please and often welcome requests or accommodations (within their ability) to ensure your happiness, wellness, eventual return, and good review.

4 Blissful Wellness Retreat Destinations

As the wellness industry has grown in the Western world, so to have retreat options. Outlined below are a few varied suggestions that offer an expansive and diverse retreat experience.

Mountain Trek in Tecate, Mexico – Situated on the Rancho La Puerta in Tecate, Mexico, Mountain Trek is a prime location to de-stress and detoxify. Whether you need time to reflect or take a scenic nature hike, you will be far removed from the daily stressors encountered at home.

Chakra Retreat in Ocotal, Costa Rica – Located upon a two acre hilltop above the beaches of Ocotal and with incredible scenery including volcanic mountains and the Gulf of Papagayo, this Villa is home to a luxurious women’s retreat. If it’s a pampering getaway with healing and restorative workshops you seek, this is your destination.

Blue Heaven Resort and Spa in Boone, NC – Nestled in the amazing Blue Ridge Mountains, Blue Heaven offers affordable packages for the adventurous and those seeking to simply relax. Spa treatments, meditation, yoga sessions, and much more await in the mountains of North Carolina.

Harbin Hot Springs in Middletown, CA – Among the oldest of California’s hot springs, Harbin Hot Springs is situated North of Napa Valley and offers the ultimate “digital detox escape”. You’ll find that their no phone and internet policy will greatly contribute to your ability to de-stress and rejuvenate. With daily yoga and meditation, you’ll find that shedding your troubles in this setting will be easier than you think.

Your Health and Wellness Depend on Balance

Your ability to be productive and make an impact demands that your health and mental wellness be in top form. Your health and State of well-being depend on your ability to effectively balance you are a professional, personal, and emotional stressors.

At times, a retreat is the answer to maintaining that balance and restoring your harmonious state. It is the opportunity to separate yourself, reclaim your inner peace, shed any stress, and regain your balance.

Because your mental and emotional well-being dictate your quality-of-life, they cannot be overlooked or ignored. Set aside some time and plan a retreat – you and your loved ones will thank you.

Source:
www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Stress-and-Heart-Health_UCM_437370_Article.jsp

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Foot Palace Massage Spa Athens

 1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
 (706) 521-5290

Pregnancy and Reflexology

March 27, 2018 By Heather

At the Foot Palace we are often asked about the relationship between reflexology treatments and how they can be beneficial to expecting mothers. The short answer is that they can help induce late pregnancies, help to improve circulation throughout the body and can generally help to reduce stress. With that being said, we always want to ensure the safety of our clients and prevent any complications that might occur during this strenuous time.

Earliest Recommended Pregnancy Massage Treatments

Most reflexologists advise against working with women that are not yet at least thirteen weeks pregnant. During this period there is a higher risk for miscarriage, and although reflexology generally isn’t known for causing complications such as these most therapists agree that it’s safer not to do it.

Often times women that are late in their pregnancy will try reflexology to help induce labor and as an alternative to pain relief medications. While this can be beneficial, it is often recommended that treatments begin four to five months prior to the due date. This allows the therapist ample time to minimize the amount of stress the client is feeling and help prepare the mother for delivery. While it is rare, reflexology can be performed during labor to help ease the pain of childbirth.

Get Some Relief at the Foot Palace

We know that carrying a pregnancy can be incredibly stressful and demanding, that’s why we recommend coming in to let us help ease the aches and pains of child expectancy. With Mother’s Day coming up, a Foot Palace gift certificate would make a wonderful gift to any expecting mother!

https://plus.google.com/+Yourfootpalaceathensmassagespa

Foot Palace Massage Spa Athens

 1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
 (706) 521-5290