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  • 8 Tips to Avoid Overeating At Holiday Meals

    Posted on November 20, 2017 by Core Products

    By Brian Acton

    foodThe holidays are frequently a time of excess, especially when it comes to meals with friends and family. When there’s an abundance of lovingly prepared food available, it’s easy to overeat.

    But overeating can be very unhealthy, and also lead to guilt if you’re particularly conscious of your diet. Luckily, there are ways to partake without pigging out. Here are eight tips to avoid overeating at holiday meals.

    1. Don’t Skip Breakfast

    One popular strategy is to skip breakfast or lunch when you’re eating a big meal later, forgoing some calories. But this can backfire in several ways. First, you’re essentially giving yourself permission to overeat ahead of time. Second, by the time you do eat you’ll feel famished and wind up eating too much. And third, if your blood sugar drops too low, you’ll end up craving sugar (hello, pumpkin pie!).

    1. Don’t Fill Up on Appetizers

    Many holiday parties feature appetizers to tide you over until the main event. But snacks are addictive, and it’s hard to stop diving in once you start. Even if you fill up on appetizers, you’re still likely to eat a main course and dessert, which can lead to overeating and regret. So try to avoid, or limit, the snacks you eat before the main course.

    1. Balance Your Sides

    You should balance your side dishes, choosing both healthy and indulgent options. Instead of loading up on potatoes and getting a smidge of salad, try to stick to equal portions. Healthy side dishes, such as fruits and vegetables, provide balance to everything else on your plate.

    1. Eat Slowly

    Whenever you eat a rich, decadent holiday meal, you should give your brain time to catch up to your stomach. It can take up to 20 minutes for your brain to send the signal that you’re full. That’s enough time to finish your plate and go back for seconds, and before you know it you’ll feel bloated and overstuffed. Make sure to pace yourself as you eat, savoring the food as you go. This will give your brain enough time to tell you when you’ve had enough.

    1. Drink Water

    Water can help with digestion and nutrient absorption. It can also help you avoid overeating. When you take breaks between bites to hydrate yourself, you will eat slower and fill up faster.

    1. Pick One Dessert

    Sure, all those desserts look tempting, but you don’t need to sample every single one. Pick the dessert that looks most tantalizing, and get yourself one serving.

    1. Go Easy on the Liquid Calories

    Sodas, beer, wine, and cocktails are packed with calories and/or sugar. It’s a party, so feel free to partake in a beverage, but don’t overdo it.

    1. Get Some Exercise

    Even if you do overindulge yourself, exercise can help you undo some of the damage. Find time to fit exercise in before or after your holiday meal. You’ll burn off some calories and reduce any guilt you feel after overeating. You might want to check for any local community events, such as Thanksgiving Turkey Trots, that will help you burn off your meal with friends and neighbors. 

    Sources

    https://foodandhealth.com/side-dishes-balanced-eating/
    https://www.huffingtonpost.com/entry/skipping-meals-before thanksgiving_us_5835d993e4b01ba68ac3e679
    https://www.webmd.com/diet/obesity/features/slow-down-you-eat-too-fast#1


    This post was posted in Education

  • 7 Simple Ways to Provide Relief to Your Foot Pain

    Posted on November 17, 2017 by Core Products

    By Brian Acton

    footpainFoot pain can make it difficult for you to get around or unwind at the end of a long day. In some cases (such as injury), the cause of pain is obvious, while other times there’s no clear culprit. Either way, there are many simple, inexpensive methods to provide relief.

    Here are seven simple ways to relieve your foot pain.

    1. Rest Your Feet

    Giving your feet a short break can provide long-lasting relief. Whether you’re suffering from injury or just sore from standing and walking all day, resting gives your feet a chance to recover. Every day, you should find some time to sit down, elevate your feet, and let them rest (at least for a little while).

    1. Take a Footbath

    Soaking your feet in a warm footbath can provide relief and relaxation at home. Footbaths are soothing and can soften or stretch sore muscles. Many footbaths on the market today even contain massagers, so you can get a foot rub as you soak your feet. And although there’s no scientific consensus on this method, adding Epsom salts is a traditional home remedy that is believed to heal foot and skin infections and reduce inflammation.

    1. Use Hot and Cold Packs

    If your foot has fallen victim to strains, sprains, or other injuries, you can use hot and cold therapy to apply heat or cold temperatures to relieve the resulting pain. Cold therapy can be used on injuries to reduce swelling and inflammation. Heat can be used to limber up tight or sore muscles. Hot and cold packs are affordable, easy to use, and can be popped in the freezer or microwave at home.

    1. Wear Heel Lifts

    When you need daytime relief, heel lifts can help. Slip these inserts into your shoe to relieve foot pain resulting from heel spurs, plantar fasciitis, or Achilles tendinitis. Heel lifts also absorb impact as you walk, reducing the stress on the body caused by walking.

    1. Get a Foot Massage

    A professional foot massage can be extremely relaxing, but you have options if you that sounds like an unnecessary expense. You can use a foot roller to stretch and massage your sore feet. The Swede-O Plantar F3 Foot Roller is especially helpful for plantar fasciitis, and can even be heated or frozen to provide hot or cold therapy.

    1. Stretch Your Feet

    Stretching your toes and calves can help to keep your feet limber, and are the perfect start to your morning. Stretches promote flexibility and strengthen the muscles that support your feet.

    1. Use OTC Medication

    Ibuprofen, naproxen, and other over the counter anti-inflammatory aids can help manage pain and reduce inflammation.

    Conclusion

    These simple, inexpensive remedies can provide relief to fleeting or chronic foot pain. But if you’re experiencing serious, recurring pain, you should consult your doctor. Depending on the nature of your injury, your doctor may recommend some of these methods in combination with physical therapy, medication, or other treatments.

    Sources:
    https://www.livestrong.com/article/101291-benefits-soaking-feet-epsom-salt/


    This post was posted in Education

  • Six Ways to Observe National Diabetes Month

    Posted on November 9, 2017 by Core Products

    By Brian Acton

    postNovember is National Diabetes Month, a time of year to call attention to diabetes and the affect it has on millions of lives. As of 2015, over 30 million Americans lived with diabetes and it was the 7th leading cause of death in the United States.

    Whether you have diabetes or not, you can do your part by spreading awareness, leading a healthy lifestyle, and providing support to your community.

    Here are six ways to observe National Diabetes Month.

    1. Educate Yourself

    If you already have diabetes, you may be familiar with the immediate impacts to your health and lifestyle. But did you know that 1.5 million Americans are diagnosed with diabetes annually? Or that over 84 million Americans currently have prediabetes, which is characterized by an above average blood glucose levels and a higher risk of developing diabetes?

    If you don’t have diabetes, you may not know how the condition works at all, or that there are multiple types.

    Either way, you can educate yourself using the wealth of resources provided online by organizations like the American Diabetes Association. The better you understand diabetes, the more you can do to prevent or manage it.

    1. Look for Community Programs

    Many health organizations and community centers offer programs to help local citizens manage their diabetes or take steps to prevent it. Look for local programs in your area; they may provide useful resources or give you a chance to serve your community.

    1. Prevent or Manage Diabetes

    Certain habits make it less likely that you’ll develop diabetes. A healthy diet, consistent exercise, and regular doctor visits can all help you avoid developing diabetes later. Find out how you can avoid diabetes and come up with a plan that fits your lifestyle.

    If you already have diabetes, your doctor should have given you information or resources on how to manage it. It’s important to follow this advice. You may need to follow a prescribed diet, get regular exercise, monitor your blood glucose levels, and use insulin or other medication.

    1. Find a Local Education Program

    Local education programs provide community members with a diabetes educator, who can help you develop your diabetes management plan. To find a local educator, check out the American Association of Diabetes Educators’ database.

    1. Reach Out to Someone

    If you have a friend, loved one, or neighbor with diabetes, now could be the right time to reach out to them and lend support. Of course, you should be tactful; not everyone wishes to openly discuss their medical conditions. But if you know that someone is struggling to maintain a healthy diet or get exercise, you can encourage them by offering to participate in the same activity.

    If you have diabetes yourself, it may be helpful to share your experiences and tips with others.

    1. Spread Awareness

    You can spread awareness of diabetes in person or on social media. Educational resources can help people with diabetes manage their lifestyle, improve existing community programs, and help health care professionals serve their patients. The National Institute of Diabetes and Digestive and Kidney Diseases has a great list of resources to share with your local or online communities. 

    Sources
    https://www.diabeteseducator.org/patients/find-a-diabetes-educator
    http://www.diabetes.org/diabetes-basics/statistics/?referrer=https://www.google.com/
    https://www.niddk.nih.gov/health-information/communication-programs/ndep/health-professionals/guiding-principles-care-people-risk-diabetes
    https://www.niddk.nih.gov/health-information/communication-programs/ndep/partner-community-organization-information/national-diabetes-month/promote
    https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-type-2-diabetes/50-ways


    This post was posted in Education

  • 12 Things to Try When You Have Trouble Falling or Staying Asleep

    Posted on November 1, 2017 by Core Products

    By Brian Acton

    troublessleepingIf you frequently have trouble falling or staying asleep, you know a restless night can be particularly frustrating. A lack of quality sleep can also cause exhaustion, irritability, stress, and other mental and physical issues.

    Many factors could be contributing to your problem, so troubleshooting is important. Here are twelve things to try when you can’t sleep.

    1. Wind Down Before Bed

    Your body needs time to unwind before bed. You could begin a relaxing routine - such as reading, listening to soft music, or taking a bath - an hour before bedtime every night. Eventually, your body may begin to associate these activities with sleep, helping you drift off quickly.

    1. Disconnect from Screens

    The light produced by screens has been shown to reduce the production of melatonin, which regulates your sleep. Gadgets also keep your mind alert and late night notifications can wake you up.

    Avoid television, mobile devices, and other light-producing gadgets before bed.

    1. Don’t Force It

    The more you concentrate on your inability to fall asleep, the more difficult it can become. Lying in bed awake can lead to frustration and cause you to associate your bed with wakefulness. If you can’t fall asleep, don’t force the issue - get up and do something relaxing for a bit.

    1. Maintain a Schedule

    When you go to bed and wake up at the same time every day, your body will develop a natural sleep rhythm. The quality of your sleep can also improve. Try to go to bed at the same time every night and resist the urge to hit the snooze button in the morning.

    1. Avoid Caffeine

    Caffeine’s effects can last up to six hours, making it harder to fall asleep. Don’t consume caffeine within six hours of bedtime.

    1. Avoid Alcohol

    While it may help you fall asleep initially, alcohol can affect your sleep quality and cause you to wake up throughout the night. If you want a good night’s sleep, lay off the booze.

    1. Block Outside Light

    If your bedroom lets in too much outside light, you might want to invest in some blackout curtains.

    1. Exercise

    Physical activity reduces stress and tires you out, making it easier to fall asleep. It can also improve the quality and duration of your sleep. Establishing a consistent exercise routine can also convey a number of other health benefits.

    Do try to avoid exercising right before bed, as it can lead to overstimulation when you should be winding down for the night.

    1. Stretch

    Stretching can help limber you up and relax you to the point of drowsiness. Consider adding a stretching routine to your nighttime ritual.

    1. White Noise

    If nighttime noises or dead silence keeps you awake, the white noise provided by a sound machine or fan may help.  However, keep in mind that you can easily develop a reliance on white noise to fall asleep.

    1. Check Your Bedding

    Does your pillow provide the right amount of support? Is your mattress too firm or too soft? Are your bed sheets too heavy or warm?

    Make sure to analyze your sleeping situation. Your issues could be stemming from one source of discomfort.

    1. See a Doctor

    If your problems persist, it may be time to see a doctor. Some medical conditions, including sleep apnea and chronic insomnia, may require medical treatment.

    Sources:

    https://www.positivehealthwellness.com/pain-relief/the-step-by-step-guide-to-falling-asleep-that-actually-works/
    https://sleep.org/articles/design-perfect-bedtime-routine/
    https://sleep.org/articles/exercise-affects-sleep/


    This post was posted in Education

  • Seven Things Not To Do When You Wake Up

    Posted on October 26, 2017 by Core Products

    By Brian Acton

    wakeupGetting up to start your day can be difficult enough, especially when you aren’t a morning person. But some common habits and coping mechanisms can actually make things worse, negatively affecting your ability to wake up and the quality of your entire day.

    Here are seven things to avoid doing if you want to make the most of your morning.

    1. Hitting the Snooze Button

    You might be sabotaging your sleep every time you hit the snooze button to get a few extra minutes of shuteye. That’s because a consistent schedule - in which you go to bed and wake up at the same time every day - regulates your body’s internal clock, helping you fall asleep in the evening and get quality sleep all night long. The snooze button disrupts your ability to maintain that consistency.

    1. Checking Social Media

    Social media can be a powerful temptation in the morning, but there are a few reasons you should try to avoid it right when you wake up. First, social media can be time consuming, and it leaves less time to prepare for the rest of your day. Second, you can’t fully control what you see on Facebook or Twitter, and negative or worrisome content can start causing you stress before you even get out of bed.

    1. Checking Your Work Email

    Checking your work email when you wake up leaves you vulnerable to stress. The emails that came in overnight (or are left over from yesterday) can cause that stress to start piling on too early. If you must get some work done, try concentrating on a solitary task instead of responding to emails.

    1. Taking a Hot Shower

    A hot shower feels very pleasurable in the morning. But cold showers can do more to wake you up, shocking you into a state of wakefulness. They also provide a number of other benefits, including muscle recovery, better circulation, and even mental benefits.

    1. Drinking Coffee 

    Coffee doesn’t always produce the intended effect when you drink it too early. When you’re just getting up, coffee can interfere with your body’s production of cortisol, which wakes you up naturally. This means your body will produce less cortisol and rely more heavily on caffeine. It also could lead to a higher caffeine tolerance. The best time to drink coffee, according to studies on the subject, is actually between 10 AM and noon.

    1. Skipping Breakfast

    Skipping breakfast can buy you some extra sleep. But breakfast is an important step in starting your day. When you skip breakfast, your blood sugar may drop, your metabolism may slow (making it harder to lose or keep off weight), and your stress levels may rise.

    1. Hiding From Daylight

    You might like to wake up gradually, avoiding the harsh light of day and keeping the curtains closed. But daylight helps your body know it’s time to wake up naturally. Open the curtains and let the sun shine in.

    Sources:

    http://www.everydayhealth.com/columns/robert-rosenberg-sleep-answers/hitting-the-snooze-button/
    http://www.mensfitness.com/nutrition/what-to-eat/what-happens-your-body-when-you-skip-breakfast
    https://www.positivehealthwellness.com/beauty-aging/9-scientifically-proven-benefits-cold-shower/
    https://www.themuse.com/advice/heres-what-happened-when-i-stopped-checking-my-phone-as-soon-as-i-woke-up
    https://www.washingtonpost.com/news/wonk/wp/2015/06/01/when-to-drink-coffee-so-you-get-the-most-out-of-the-caffeine/?utm_term=.1fad4f98c4a6


    This post was posted in Education

  • Five Things You Can Do in Fall to Avoid Winter Injuries

    Posted on October 18, 2017 by Core Products

    By Brian Acton

    winterinjuriesFall is a popular season for many reasons: it brings cooler weather, beautiful foliage, and includes some of the best holidays. But winter is around the corner, and with it comes an increased likelihood of injury resulting from cold temperatures and inclement weather. But if you start preparing now, you can reduce the risk of injury once winter arrives.

    Here are five things you can do in fall to avoid injuries in winter.

    1. Prepare for Slippery Walkways

    If your home has a driveway, walking paths, a sidewalk, or other areas that tend to get icy, you should stock up on supplies that will keep those areas walkable. At minimum, you should keep a quality snow shovel and a method to treat or cover ice. Salt can aid in melting ice, but isn’t exactly friendly to cars, concrete, or the environment. As an alternative, you can put down kitty litter or gravel - they won’t melt ice, but they will add traction.

    1. Stock Flashlights

    Snow and ice storms can cause power outages. If you’re caught stumbling through your home in the dark, you risk a fall. Make sure you have flashlights with fresh batteries stashed around strategic areas of your home so you can get to them easily in the event of a power outage.

    1. Prepare Your Vehicle

    It’s important to prepare your vehicle for slippery conditions and breakdowns.

    To prepare for slippery roads, you may want to consider snow tires or at least ensure that your current tires have a sufficient tread depth to manage snow and ice. Rear wheel drive vehicles may handle poorly in the snow, but you can use sandbags, cinderblocks or other heavy items to add extra weight to the rear of your vehicle and cut down on sliding.

    You should also prepare your vehicle for a roadside breakdown, which can be life threatening in certain conditions. Keep an emergency kit in your vehicle at all times. This kit should include extra warm clothes, gloves, bottled water, some canned food, a flashlight, and emergency flares. In addition, storing a bag of road salt and a shovel in your trunk can help in a pinch if you ever need to dig yourself out of deep snow.

    1. Get the Right Clothing

    Warm clothing keeps you protected from the elements when you’re outside. Check your existing wardrobe now to make sure you have everything you need. You’ll want a warm clothing option for every part of the body, from head to foot. Choose clothes that fit well and have interior. Make sure you have options for inner layers such as socks and long johns.

    Finally, shoes or boots with a good tread can help prevent slips and falls.

    1. Trim Back Trees

    If you have trees on your property, you should trim back branches that extend over your roof, power lines, and any walkways. You don’t want branches felled by ice to cause property damage or injury to anyone walking below.


    This post was posted in Education

  • Seven Home Methods to Treat or Relieve Plantar Fasciitis

    Posted on October 12, 2017 by Core Products

    By Brian Acton

    plantarPlantar fasciitis is a condition in which your plantar fascia, the band of tissue that connects your heel to your toes and supports your arches, becomes inflamed. The resulting pain in your heel or the bottom of your foot can make it difficult to stand or walk.

    While it’s common among middle aged and older people, plantar fasciitis can also occur in young athletes and anyone who is frequently on their feet. While unusual cases of plantar fasciitis may require surgery, doctors will usually recommend at-home remedies to start, as most people will recover in three to twelve months without aggressive treatment.

    Here are seven home methods your doctor may recommend to treat or relieve your plantar fasciitis.

    1. Rest

    While it might be unrealistic to completely eliminate walking from your routine, resting your foot is necessary. You should limit any activities, such as running or walking on solid surfaces like concrete, that can exacerbate your plantar fasciitis.

    If your sport of choice involves a lot of running or high impact activity, try substituting a low impact sport like bicycling or swimming.

    1. Cold Therapy

    Cold therapy helps treat injuries like plantar fasciitis that involve pain, swelling, or inflammation. Applying ice or cold packs to your foot can temporarily reduce those symptoms.

    1. Over-the-Counter Medication

    Over the counter anti-inflammatory aids like ibuprofen or naproxen can help you manage your pain and reduce inflammation.

    1. Supportive Footwear

    Avoid flats, high heels, sandals, and any footwear that doesn’t provide adequate support. Instead, wear shoes with a well-cushioned sole that absorbs shock and provides arch support. Many running shoes will provide plenty of cushioning to the bottom of your feet.

    Alternatively, shoe inserts like heel lifts can add support and cushioning to your unsupportive footwear.

    1. Foot Stretches

    Toe stretches and calf stretches can help your foot stay limber, and are especially beneficial early in the morning. Stretches help your ligaments become flexible and strengthen the muscles that support your arch.

    1. Night Splints

    Night splints can provide relief from plantar fasciitis pain overnight. These splints hold the foot with the toes pointed up, applying a consistent 90° angle stretch to your plantar fascia. This helps reduce pain and keeps your foot limber.

    1. Wear Supports

    Supports like the Swede-O® Thermal Heel-Rite™ can fit in your shoe and provide daytime relief for your foot. They provide ample arch support and compress the plantar fascia to protect your foot from further pain and injury. The support’s compression and heat retention can also help reduce swelling and aid recovery.

    In Closing

    Most cases of plantar fasciitis are easily treatable with simple remedies or over-the-counter products, and only in rare instances will they last over one year. However, some cases are more extreme. If you suspect you may have plantar fasciitis, see your doctor. Your doctor can recommend the best combination of treatments and remedies to get you back on your feet.

    Sources:

    https://www.coreproducts.com/blog/2017/06/05/seven-of-the-most-common-sports-injuries/
    https://mydoctor.kaiserpermanente.org/ncal/mdo/presentation/conditions/condition_viewall_page.jsp?condition=Condition_Heel_Pain.xml
    http://www.webmd.com/a-to-z-guides/tc/plantar-fasciitis-topic-overview#1
    https://www.youtube.com/watch?v=4HWSbdzIIKI


    This post was posted in Education

  • Seven Ways Hobbies Can Improve Your Life and Wellbeing

    Posted on October 6, 2017 by Core Products

    By Brian Acton

    hobbyHobbies come in many different forms. They demand different levels of physical or mental exertion, they may be solitary or social, and some are easier to pick up than others. But all great hobbies give you more than just a way to pass the time and can provide a wide range of benefits to you.

    Here are seven ways hobbies can improve your life.

    1. Physical Fitness

    Hobbies that require physical activity can contribute to your overall physical fitness and improve your strength, endurance, and overall health. But you don’t have to lift heavy weights or train for a marathon to boost your fitness. Any hobby that requires physical activity - such as gardening, hiking, or shooting pool - can convey health benefits, especially if the alternative is sitting on the couch.

    1. Stress Reduction

    Hobbies are a great outlet for stress relief. They allow you to lose yourself in an activity and recover from a stressful day. They also give you something to look forward to during times of stress. Having an outlet for stress relief can help you avoid burnout, boost your mood, and promote psychological wellbeing.

    1. Social Connections

    Some hobbies, like group sports, are naturally social and require you to interact with others. They can help you meet new friends that share similar interests. But even solitary hobbies like stamp collecting can help you make social connections if you seek out in-person or online communities dedicated to your hobby of choice.

    Many studies show the positive impact of an active social life on physical and psychological health. The connections you make with your fellow hobbyists can lead to lifelong friendships and boost your overall wellbeing.

    1. New Challenges

    Learning a hobby often requires you to develop new skills. You may have to break with routine and challenge yourself in new ways that are entirely different from work or family challenges. These new challenges can help you make mental connections, think about problems differently, or get outside your comfort zone. No matter the scenario, new challenges can help you grow as a person.

    1. Enhanced Self-Esteem

    Simply put, it feels empowering to master a new skill (or even become proficient at one). While learning a new hobby takes time, it can pay off with increased confidence and self esteem.

    1. Improved Work Performance

    The new skills you’re learning could also help you get better at your job. While confidence and low stress can certainly help your job performance, learning a new skill could also help you identify a new approach to a work problem or apply your newfound skills to a work task. You may even find a hobby you want to turn into a career.

    1. Fun

    If you spend all your time working and running from errand to errand, you may end up overly stressed or burned out. Hobbies provide a break from tedious obligations, giving you a chance to have fun and enjoy yourself.

     

    Sources:

    https://psychcentral.com/lib/the-benefits-of-stress-management/
    https://www.nia.nih.gov/about/living-long-well-21st-century-strategic-directions-research-aging/research-suggests-positive
    http://www.nytimes.com/2007/12/02/jobs/02career.html


    This post was posted in Education

  • What Should Massage Therapists Learn About New Clients?

    Posted on September 27, 2017 by Core Products

    By Brian Acton

    massageThe most successful massage therapists practice good client management. That’s because maintaining great relationships can make clients happy and drive future success.

    When meeting a new client, it’s important to learn as much as you can to deliver a great first impression. Before a client ever gets on your massage table, you should make sure you understand their preferences, needs, and concerns so you can deliver the best massage possible.

    Here are eight things you should be learning about your new massage clients.

    1. Basic Contact and Health Information

    New clients can fill out a brief intake form upon their first visit. This form should collect basic client data such as contact information and emergency contacts. It can request basic medical history, current medications, and other information that would be helpful in the case of emergency. The form can also include questions that help guide the massage.

    The questions on the client intake form should be grouped in a logical way, and shouldn’t require long responses. More detailed questions can follow in a verbal conversation.

    1. Prior Massage Experience

    Once you’ve collected the intake form, you can take the time to introduce yourself and get to know your client. This is an ideal time to ask about your client’s prior massage experience. Massage newbies may need more in-depth explanation and guidance, while experienced clients may want to spend more time discussing their personal preferences and what they have liked or disliked about prior massages.

    1. Preferred Pressure

    Always ask your clients to choose from a selection of pre-defined pressure levels. Of course, pressure is subjective, and different clients will have varying expectations. At the very least, you’ll get a starting point to work from, with the understanding that you may need to adjust throughout the massage.

    1. Goals for the Massage

    Every massage needs a goal. Some massages provide general stress relief and relaxation, while others may focus on a particularly tight muscle group. Make sure to establish a goal ahead of time to better address your client’s needs.

    1. Areas of Focus

    Most people have at least one area of the body that will especially benefit from massage therapy. Make sure to ask about areas that need extra attention.

    1. Areas to Avoid

    Your clients may prefer you avoid certain areas, either because of injury, ticklishness, or because they simply aren’t comfortable with you touching that area. You should go through all the areas you will be massaging, and make sure to ask if there’s certain areas you should steer clear of.

    1. Special Preferences

    If your client is a massage veteran, they might have preferred techniques, products, music, or other requests. Even newbies can make educated decisions with some help. Make sure to offer options such as aromatherapy to your clients and be prepared to provide some guidance.

    Other preferences may include whether the client likes to start face up or face down, whether they prefer conversation or silence, and whether they prefer massage, oil, cream, or lotion.

    1. Their Questions and Concerns

    Once you’ve asked all your questions, you should give your new client the opportunity to ask their own. They may have concerns ranging from basic to advanced. Giving your client a moment to ask their own questions can help them feel more at ease.


    This post was posted in Education

  • Six Tips to Help Schoolchildren Improve a Poor Sleep Schedule

    Posted on September 21, 2017 by Core Products

    By Brian Acton

    sleepMost schoolchildren are now well into the new academic year, but some kids might still be experiencing difficulty adjusting to their school schedule. If your kids are still struggling to get enough sleep, their everyday lives can be negatively affected. After all, quality sleep is important for a kid’s academic performance, physical and psychological health, and overall happiness.

    Children age 7-12 need around ten hours of sleep each night, while teenagers require at least eight hours. If your kids aren’t meeting this benchmark, there are steps you can take to troubleshoot your kid’s sleep issues.

    Here are six tips to improve your kid’s sleeping schedule.

    1. Cut Back on Commitments

    When a child has too many commitments, those obligations can eat into the time needed to decompress, spend time with family, and wind down for bedtime. An overloaded schedule can also put a lot of stress on a child’s shoulders, which can affect sleep quality.

    With homework, sports, extracurricular activities, and chores, modern kids can easily get overwhelmed. If your child is frequently doing homework until bedtime or rarely has a spare moment to relax, it might be time to eliminate a few things from their calendar.

    1. Set a Schedule

    A consistent schedule can help your kid’s internal clock adjust to their school schedule. Determine how much sleep your child needs, and then enforce a strict bedtime and waking time. Going to sleep and waking up at the same time every day, even on weekends, will help your kid improve their sleep quality and establish a working routine.

    1. Develop a Relaxing Routine

    Children need time to wind down as they prepare for sleep. An hour before bedtime, you can have your child perform a relaxing and quiet activity – such as reading, taking a bath, or working on a puzzle – to help them quiet their minds and get ready for bed.

    1. Avoid Overstimulation From Technology

    If your kids have gadgets like phones, tablets, and computers, it can be tough to pry them away. But technology can affect a child’s ability to get a good night’s sleep. The light produced by screens restricts the production of melatonin, which regulates the sleep cycle. Gadgets also tend to keep the mind active and engaged. Late night notifications can disturb your child’s sleep.

    You can institute a “no-gadget” policy leading up to bedtime and keep gadgets with notifications away from your kid’s bedroom.

    1. Exercise

    Exercise helps children fall asleep faster, while sedentary children have trouble falling and staying asleep. If you want your kids to get a good night’s rest, make sure they get plenty of daily exercise.

    1. Keep it Quiet

    Once your kids are in bed, try to maintain a quiet home. A loud television, music, and other noises can cause your kids to wake up and think they’re missing out on fun. For the sake of their sleep, keep your noise levels down.
     

    Sources:

    https://modernparentsmessykids.com/quiet-time-activities-perfect-getting-kids-settle-bed/
    https://www.positivehealthwellness.com/beauty-aging/ultimate-guide-childrens-sleep/
    https://sleep.org/articles/design-perfect-bedtime-routine/
    http://sleep.org/articles/ways-technology-affects-sleep/
    http://www.telegraph.co.uk/news/health/news/5887603/Exercise-helps-children-fall-asleep-faster-study-indicates.html
    https://www.uab.edu/news/youcanuse/item/7579-overscheduling-activities-can-cause-burn-out-for-children-and-parents


    This post was posted in Education

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