3 Common Causes of Workout Back Pain (and How to Recover Fast)

There is nothing more satisfying than a strong back. While bulging biceps, pecs, and quads might seem sexy, they aren’t nearly as effective as increasing strength and stability as robust rhomboids, lats, and traps. However, not only is it easy to inefficiently train the back, but it is incredibly easy to injure those muscles (and the tissues around them) with improper technique and inaccurate exercises.

Workout Back Pain


If you want a rope-covered back but you don’t want chronic back pain, here are a few common mistakes you should avoid – and if you are already laid low from a back injury, here’s how you can recover and prevent them in the future.

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5 Natural Solutions to Reduce Menopausal Symptoms

Reduce Menopausal Symptoms

Climacteric, midlife crisis, mental pause, or the “big change”– whatever you call it, the term itself frightens women who are slowly approaching the menopausal stage. With different stories of hot flashes, mood swings, low sex drive, night sweats, and weight gain, more and more women are somehow getting terrified to reach this stage in life. Fortunately, there are a few ways you can reduce menopausal symptoms with fitness, diet, yoga, and a few other health strategies.

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How Much Rest Does My Body Need To Gain Muscle?

How Much Rest Does My Body Need?

A common mistake made by those who are looking to change their body composition is overworking their muscle groups. Not giving your body enough rest can be counterproductive for both weight loss plans and weight gain goals. However, if your muscles are not getting significant downtime during a bulking period, your results can be drastically hindered. If you ever find yourself not able to pack on the pounds like you are wanting, you may need to work more rest days into your schedule. Here is everything you need to know to answer the question, ‘how much rest does my body need to gain muscle?’

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Oven Roasted Spicy Sweet Potato Wedges

spicy sweet potato wedges

This is a recipe for Oven-Roasted Spicy Sweet Potato Wedges that you will want to eat with every meal. Sweet potatoes are readily available starting in the autumn and all through the winter, but they are tasty all year ’round.

Also known as yams, sweet potatoes are packed full of vitamins and minerals such as including vitamin C, beta-carotene, fiber, copper, potassium and iron, and best of all they won’t cause your blood sugar to spike as rapidly as white potatoes. There is also no need to add sugar to make them taste good because they are naturally sweet.

These orange-fleshed root vegetables are most often seen in a marshmallow-topped casserole around Thanksgiving, but why not try a recipe that adds savory and spicy flavors, such as these Oven-Roasted Spicy Sweet Potato Wedges?

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Heavy or Light: Shoulder Workout 101

shoulder workout 101

Just like you should not skip leg day, you definitely shouldn’t go easy when it comes to your shoulder workout. Not that you need a dedicated “shoulder day” but at least try to hit them from all directions with proper intensity.

Properly building shoulder size and strength makes for a vital part of that lusted-after “V-Shape” body physique. That physique starts with a wide top, and big shoulders make up a wide top.

But despite the importance of training shoulders, they are often done wrong, which makes you vulnerable to injury and a frustrating lack of growth. It is very easy to stumble into a pretty severe injury if you train shoulders wrong.

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Why You Should Get Educated on MTHFR Gene Mutations

MTHFR Gene Mutations

Methylenetetrahydrofolate reductase or also called MTHFR is a particular type of enzyme that breaks down the amino acid homocysteine and folate (aka folic acid). Both of these substances have their pros and cons. Excessive homocysteine is not so good, while folic acid is a B vitamin that’s important for cell growth and metabolism. A person with MTHFR Gene Mutations will suffer from too much homocysteine and not enough folate.

Homocysteine is an amino acid found in your blood. Eating meat is the most typical way to get it through diet. High levels of homocysteine are linked to the early development of heart disease. In fact, high homocysteine is a specific risk factor for heart disease, and is associated with low vitamin B6, B12, and folate, and is commonly linked to renal disease.

MTHFR has the potential to mutate, and it can either interfere with the enzyme’s ability to function normally or entirely inactivate it. People have two types of MTHFR genes that they inherit from each of their parents. It can affect one heterozygous or homozygous of these genes.

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How to Go Back to Working Out After Pregnancy

working out after pregnancy

Have you finally delivered and cannot wait to lose the baby weight? Working out should part of everybody’s lifestyle. When you have just had a baby, working out after pregnancy can help you recover fast and boost your strength. Since pregnancy comes with hormonal changes that affect you emotionally, exercising can also boost your mood.

Every pregnancy is, however, different, and checking with your doctor before starting is crucial. New mothers are advised to engage in postpartum abdominal exercises that can help in toning muscles and reducing weight. Enrolling in this fitness program can help you learn how to work out safely after childbirth. It aims at helping new mothers in America maintain a healthy lifestyle and achieve effective results after pregnancy. 

Today we will talk about tips for easing into post-pregnancy fitness and provide a series of exercises you can use to get started.

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What Are the Benefits of Dental Services For Athletes?

dental services for athletes

There are many reasons to maintain proper dental health. Having good dental hygiene can help prevent illness, specifically in athletes, as our bodies are constantly weakened when we put it through the rigors of vigorous exercise. In a recent post about dental health we noted, “According to the Academy of General Dentistry, more than 90% of all systemic diseases show oral signs and symptoms.” This is a fact and should not be taken lightly. We contacted a well-recommended dentist based out of Bethlehem, PA for some additional facts and tips about the benefits of dental services for athletes.

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Only Get CBD Oil From an FDA-registered Hemp Farm

Healthy Couple

In recent years CBD has become all the rage for getting the health benefits Cannabis without getting high. We previously wrote about the benefits of CBD oil for your health and will continue to report tips and facts about hemp and CBD as the popularity of these products continues to grow. You can get CBD oil in a wide variety of stores these days, from natural foods stores, retail outlets, and that small holistic store downtown, so it’s better to be safe than sorry.

Cannabidiol or CBD oil derived from hemp is now legal, thanks to the amendment in the 2018 Farm Bill. However, you should purchase the product only from a hemp farm that is recognized by the United States Food and Drugs Administration (FDA) to guarantee safety when using the product. 

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5 Steps to Hearing Loss Intervention for Children

Hearing Loss Intervention

There are three out of 1000 American children who are born with hearing loss at a detectable level on one or both ears. Many of these children are not getting the proper help and might be at risk for behavioral, emotional, and learning difficulties. Watching for signs with help you execute hearing loss intervention when it matters most.

Hearing affects the language and cognitive development of children. Children who have hearing impairment may be facing a life of underperformance and emotional instability. Children must be able to hear not only in a classroom setting but within any environment as well. 

Let’s examine a few options and take a look at some of the signs and symptoms swole parents should watch for in their children. Catching this early will give the child an easier time in academics, sports, and socializing with peers.

Signs, Symptoms, and Solutions

The advent of Signia hearing aids provided hope and a sense of normalcy for children. These high-quality hearing aids come in various designs and specifications. 

Parents need to immediately seek early hearing loss intervention as soon as they see the following signs of hearing loss in their toddlers:

  • Frequent inattention
  • Difficulty learning
  • Limited or absence of speech
  • Seems to need higher TV volume
  • Fails to respond to his or her name
  • Fails to reply to conversations

If you have observed the above signs, do not waste time and take the following steps.

Find a licensed and reputable pediatric hearing care practitioner. 

You may schedule an appointment with an otolaryngologist, otologist, or audiologist. Make sure that they specialize in hearing loss treatment for children.  

The hearing care practitioner will examine your child’s ears for any infection or excessive earwax. All physical reasons for hearing loss will get checked. Your child will undergo a hearing test to measure their ability to detect sound at different frequencies and pitches.

The procedure is not painful and will only take about an hour — brief your child about what will happen in words that he can understand.

Do not hesitate to ask questions and share experiences that will significantly contribute to the overall assessment of your child.

Check Your Insurance

The practitioner will recommend the best hearing loss solution based on the test results and your child’s personal needs. Most hearing care professionals recommend Signia hearing aids because of its quality and value for money. Check with your insurance for the total amount of coverage for this case. Look also for sources of financial assistance if insurance doesn’t fully cover the aids.

Your child can be involved in the process of choosing a hearing aid. He/she may choose the colors or accessories, like the clip that goes with it. It will make him understand and relate to his condition. 

Have your child’s ear impression made.

An ear impression is a process wherein an exact duplicate of the contours of the ears gets made. A manufacturer will make custom earmolds for coupling the hearing aid to the ear.

Visit your Practitioner for an Adjustment

The adjustments will be based on an audiogram. It is a kind of map that shows the extent of the child’s hearing loss. The practitioner will also adjust based on the child’s age, speech development, and responses to questions.
The practitioner will orient you and your child on proper operation and maintenance. Use that opportunity to discuss with your child how to care for his hearing aid properly.

Help your child enjoy the sounds around him. 

Be patient because there is no guarantee of a 100% hearing in each situation all the time. Process the sounds with him and be ready to answer his questions.

Parents play a vital role in the overall development of their children. They go hand-in-hand with hearing aids in providing the best possible experience for their children.