Winter Hibernation: Intro

During this time of year a lot of us get into a rut- our bodies are missing the warmth of the sun, our hard-earned cash is stretching thin and our diets have fallen short due to approaching holidays. It's hard to know how to stop the circle of stress and frustration!

Here at the Backrub we believe relaxation is one way to less stress and a better well-being. So what is the key to ultimate relaxation? A good old-fashioned sleep.

Sleep deprivation is the cause of many physical and mental declines, from basic break down of immunity to effecting our moods. It can lead to a poorer diet, more sick days from work and decreasing mental alertness.

Don't stress! The winter time is a perfect time to catch up on sleep - the nights are longer giving us a better excuse to go to bed earlier and the cold outside won't keep us far from our warm homes. Over winter we'll be getting deep into the science of sleep and sharing tips and tricks for a natural night of slumber. We've all heard the advice of turning off your tv, putting down the phone, getting off the computer before bed but we want to go deeper than that. 

What food helps to a better snooze? What stretches can we do to ward off insomnia? How do we let our minds "let go" before hitting the sack? We'll explore these and more, ensuring a winter hibernation fit for a bear.

Had a bad sleep last night? Here are a few simple but effective points on getting through the day:

Caffeine: taken in moderation, it has been proven to help the brain get a kickstart after a bad night. Listen to your body and try to watch when the caffeine starts kicking in - that's when you can slow down the intake.

Keep Hydrated: You are naturally balancing your body's vitamins, nutrients and minerals when you drink water, keeping you functioning and replenishing what you've used up. By drinking water through the day and especially before bed, your hormones, energy levels and muscles and joints become balanced. 

Keep Moving! You'll probably want to lay your head on the desk and take a snooze but getting up and moving around at regular intervals will help you pick up a little more energy.

Grab Some Sun: Making sure you get some sunlight will set your body clock back to where it should be and curb afternoon drowsiness. Bonus - the fresh air will give you a boost to get through the day.

How do you relax before bedtime? Let us know! Comment below or follow us on Facebook for more tips and tricks on relaxing. 

Rejuvenate for Summer: Part II: Run Around

Last post's subject gave tips on venturing into the backyard and preparing your body for outdoor spring cleaning. If you're looking to getting past the garden and taking advantage of the paths around the neighborhood, running is the perfect way. The Twin Cities has been named as one of the best cities to run around in, thanks to the beautiful lakes and Mississippi river. Whether you're an avid runner or enjoy a brisk walk around the block, we've got a few pointers for you before you go...

There are a lot of ways to prepare yourself to avoid injury, key word is *stretching*.... A LOT

Great foods to help you fuel your runs (yum!):

Eggs - contains all the crucial amino acids your hard-working muscles need to promote recovery

Sweet Potatoes - have manganese and copper, minerals that help make healthy, functioning muscles 

Whole Grain Bread/Pasta - eat this over white bread/pasta to promote weight-loss and still get the carb-fuel in

Bananas - the potassium helps regulate blood pressure while the carbs give natural energy

 Low-Fat Yogurt - Calcium is crucial to building bone-mass!

Check out the link Running A Thousand Miles for more food advice

Minnesota's heat and humidity can quickly leave you parched. Don't forget to hydrate no matter how hard or easy the run is!

For motivation, get ready for one of these upcoming races:

5K Beer Run! every weekend until the end of June in Minneapolis

Heartbeat 5000 June 22nd in Minneapolis  

Midnight Sun Midnight Run June 28th along Lake Superior

Warrior Dash June 29th in Hastings 

Independence Day Races July 6th in Minneapolis

And many more options when you go to RunningintheUSA.com

Check out the Twin Cities Running Club for routes near you and The Running Room has a lot of great advice on training programs, races and getting the right gear.

Did you know that going barefoot is much more beneficial than jogging with traditional running shoes? Posture, balance improvement and less injury are very big factors to consider  for avid runners. For everyone out there who is anticipating the warmer weather as a sign to get out the running shoes and go for a good old fashioned jog, or just want an excuse to go barefoot, here's an infographic to show the growing trend of barefoot running @ Runningshoes.com
  

Do you have any running tips or marathons you'd like to promote? Shoot us an email: inquiries@greatbackrubs.com or a friendly Facebook message!

Rejuvenate for Summer: Part I: Enter The Yard

Now that it is getting warmer outside (finally!), we are starting to look for ways to enjoy the sunshine and fresh air. Yard work and spring cleaning is the perfect way to take advantage of this but how do we prepare our bodies after a long winter inside? 

Back, shoulder and knee pain are all very common after the first week of grabbing the rake and tree trimmers. These ailments can easily be avoided by limbering up and using these tips before heading to the yard:

- Warm up! Take a walk around the block and STRETCH those legs and arms

- Lift heavy loads properly: with your knees and legs

- Avoid bending over so much - kneel and try to use kneepads rather than standing for a long period of time

- Don't overdo it with just one job - move around the yard after 15 minutes of one task and work on something else 

- Hydrate! Keep a bottle of water nearby and cool down with some more easy stretches and a shower

Gardening and yard work can be therapeutic so stick to these guidelines to enjoy your hard work - all summer long!

How do you get your body ready for the summer? Let us know via Twitter, Facebook or a good ol fashioned phone call! 651-698-3338 to book your next massage. Happy spring!