Marathon runner Stephanie L. McJury shares how she prepares for marathons and other running challenges. 

Running a marathon is the ultimate dream for avid runners and physical challenge enthusiasts like Stephanie L. McJury. It requires discipline for both running and full-body training to tackle the physical effort and the psychological element of long-distance competitions. 

Runners often develop their stamina for distance in regular runs and then prepare for competition by entering a range of smaller races that provide a preview of the marathon experience and can help runners document a qualifying time for participation in a larger marathon with a pacing requirement. Stephanie L. McJury uses a combination of techniques to prepare for her major events. 

Stephanie L. McJury training plan basics

For McJury, training plans include participation in a wide assortment of races. Starting with the basic 5k and moving up to 10k and 10-mile challenges to develop additional endurance.

In her racing career, she has completed the Marine Corps Marathon two times and completed eight half-marathons in addition to the shorter distance races. McJury reports that races benefiting or honoring military veterans are her favorite as she believes it is a way to significantly give back. 

Before entering these challenges, Stephanie L. McJury had a background that included routine physical challenges. While a background in physical fitness or a passion in this area is not required to begin preparing for a marathon, it can help as a runner approaches a training plan. 

For McJury, cheerleading, soccer coaching, and other physically demanding activities paid the way for dedication to training and overall athleticism. For many runners, this means adding cross-training to a running plan. 

Running plans and cross-training

Standard training plans for runners like Stephanie L. McJury include a mixture of run types to help develop all areas needed for a marathon — aerobic capacity, endurance, and strength.

A solid plan includes regular runs, or base runs, that help build up the weekly mileage. Runners plan these for three to five times per week and incorporate a long run three to four times per month to provide added stamina. As the plan continues, the weekly mileage from the base runs increases. Speedwork is also completed to boost endurance and aerobic capacity. The regular runs or base runs can vary and should include easier efforts to help promote healing in conjunction with full rest and stretch days. 

In a cross-training plan, easy runs and some speed work can be substituted with other activities that promote the same benefits. Common exercises pursued are swimming, rowing, walking, elliptical training, or cycling. By incorporating a new activity one or two times per week based on the running schedule, different muscle groups are challenged and the cardiovascular system is often pushed in a new way for greater results.

From the stress of work to running errands, our day-to-day lives can be taxing if you don’t slow down from time to time. Everyone needs a break once in a while, and self-care is essential to anyone’s mental health.

So, if you’re looking for a way to relax and rejuvenate, consider having a spa night at home! All you need is some soothing scents, mood music, a warm bath, and some Delta 8 gummies. Today, we’ll cover everything you need for a relaxing spa night at home.

Consider adding Delta-8 into your spa night routine.

Delta-8-tetrahydrocannabinol (THC) is a compound in cannabis. While it’s not as famous as its cousin Delta-9 THC, the main psychoactive ingredient in cannabis, Delta-8 THC still produces similar effects. However, the psychoactive effects of Delta-8 THC aren’t as potent as typical THC. Delta-8 products come in many different forms, with the most popular being gummies. Delta-8 gummy edibles are available in numerous flavors, and the effects take roughly an hour to feel. Many people claim that Delta-8 THC provides a clearer “high” than standard THC and offers numerous health benefits, including the potential to help with occasional anxiousness, sleeplessness, and discomfort.

Keep in mind that the Food and Drug Administration (FDA) doesn’t approve cannabis products to treat, cure, or prevent any medical condition, and you should consult your doctor before starting any new supplement.

With that in mind, Delta 8 THC gummies are the perfect way to enjoy a relaxing spa night at home. Just take a few gummies and let the natural ingredients work their magic. You’ll feel relaxed and rejuvenated after just one dose. These gummies are an excellent way to start your spa night as you won’t feel the effects until you’re well into your spa routine, leaving you to simply kick back and enjoy the night.

Add some soothing scents and music to set the mood.

Candles are a great way to set the mood for a spa night at home. Consider picking some scents that are relaxing, like lavender or chamomile. You can light these candles while you relax in a hot bath or listen to some calming music.

When considering what type of music to set the mood for your spa night, you have two main choices: calming instrumental music or your favorite upbeat, positive songs.

If you’re just looking to relax with some calming music in the background, instrumental music is the way to go. This type of music will help to soothe your mind and create a relaxed atmosphere. Some great choices to consider include classical music or nature sounds.

If you want the music to be an integral part of your spa night, consider your favorite upbeat, positive songs. This type of music can help to elevate your mood and make your spa experience even more enjoyable. Choose songs that make you feel happy and energized, and that you can really get into. Some great choices to consider include pop, rock, and upbeat country music.

Soak in a warm bath to melt your stress away.

Running a warm bath is the perfect way to start your spa night at home. Soak in the tub for as long as you like, and let the stress of the day melt away. A warm bath can help you to relax your muscles, ease tension headaches, improve circulation, and even help you to get to sleep more easily. Adding a few drops of essential oil to your bath can enhance these effects.

Some of the best essential oils for relaxation include lavender, chamomile, and rose. All of these oils have a soothing fragrance that can help to calm the mind and body. Add a few drops of your favorite oil to the bathtub and soak in the blissful aromas for as long as you like.

The candles are lit, the bathtub is full of steaming hot water, and the perfect playlist is playing in the background. It’s time for a relaxing spa night at home!

Enjoy your personal spa night.

Now that you’ve had your Delta-8 THC gummies, set the mood, and you’re soaking in the bath, all that’s left to do is relax. So, take this time for yourself and rejuvenate your mind and body.

 Hair transplant before and after photos can be encouraging for people who are yet to become patients. During your research, there is no shame in wanting to see real results from real individuals who have actually gone through the procedure.

While it is important to consider the risks of hair transplant surgery, it can be worth it in the long run. Hair restoration can help you regain your confidence and self-esteem by regrowing your hair. The procedure may take a year to complete, but the recovery time can be much shorter than you might expect.

You can schedule a consultation with an experienced surgeon at Hair of Istanbul today. There are many benefits to hair transplant surgery, and if you’re wondering if it’s for you, make an appointment today!

Hair Transplant Before and After Pictures

Before and after pictures of hair transplant procedure can be helpful tools to evaluate the work of a surgeon and help you decide on the best option for your hair loss. While hair transplant before and after photos can be a useful tool for evaluation, keep in mind that photos posted on the Internet can be misleading.

Images may be dimly lit, low resolution, or cover up the procedure’s details. So, before you choose a doctor or clinic, make sure to examine their hair transplant before and after pictures. Video reviews are also a great way to make a clear

decision on whether you want to choose a clinic or go to another one!

What is hair transplant procedure?

A hair transplant is a procedure that transfers hair from one area of the body to another. Most transplant surgeries are performed on the back of the head, but they can be performed on any part of the body. Before the procedure, the surgeon sterilizes the area, then numbs it with a local anesthetic. You can also choose to be sedated during the procedure. In either case, the surgeon will remove a strip of scalp from the donor area, and then implant the hairs.

During the first three days following a hair transplant, you must avoid brushing your new hair. Avoid wearing hats for three weeks, and do not engage in strenuous physical activity until three months after the procedure. If your transplanted hair does not grow well after the surgery, some of it may fall out. It will take approximately three months for your hair to match the surrounding hair. However, don’t worry. This is perfectly normal and is just a normal part of the process.

When can I see the results after hair transplant?

The results of hair transplant are not immediately visible. They may take up to 18 months to show. To get the best possible results, you should follow post-operative instructions carefully. Hair transplants generally take about six to nine months to see full results, though it may take as long as a year. During the first few months after a hair transplant, your hair will begin to fall out. However, you should not worry because hair transplants are not permanent and will fall out after two to eight weeks.

The results of a FUE hair transplant may not be noticeable for up to 3 months. This is because the new hair is growing at a rate of one centimeter per month. However, it may take up to five months to grow to the desired length. During this period, the patient must continue to take care of the new hair follicles. After one year, the hair transplant will start to grow and become noticeable.

Another type of hair transplant is called follicular unit extraction.

FUE removes individual hair follicles from the scalp, rather than transplanting whole follicles. The new hair grows thicker and is less likely to look like “hair plugs”. Unlike classic follicular unit transplant, FUE has few risks and leaves virtually no visible scars. However, this technique takes longer than FUSS and requires more skilled surgeons. However, the results can be more predictable with proper practice.

The results of a hair transplant procedure depend on the quality of the donor hair and the surgeon. Typically, a surgeon will use several thousand grafts to make a hair transplant look natural. Usually, the number of grafts performed varies from 1500 to two thousand. The number of grafts used for each hair transplant procedure depends on the availability of donor hair and the size of the donor area.

Hair Transplant before and after photos can be inspiring! It is truly amazing to witness a human being transform into a better version of themselves. The procedure itself is such a confidence booster if done successfully.

INTRODUCTION

Chiropractic focuses on the body’s ability to heal itself and includes other treatments such as nutrition and exercise. By improving the functioning of the neuromusculoskeletal system, chiropractors believe that spinal adjustments and joint rearrangements improve the functioning of other systems throughout the body. Bernard Brozek also does all this.

What does a chiropractor do?

Chiropractors examine the patient by looking at the position of the spinal cord and muscles.  They also do tests and can take X-rays to diagnose the patient’s condition, then come up with a treatment plan and monitor progress.

Chiropractors do not prescribe pain medication.  Instead, they rely on the body’s ability to heal and help. A chiropractor’s first aid is spinal manipulation where they use hands or tools to apply force to a spinal joint, moving the joint in a certain direction for better alignment. We offer Neck Pain Chiropractor San Diego care to help improve neck pain by correcting the alignment of the spine and relieving pressure on the nerves.

In addition to spinal manipulation, chiropractors may include other treatments such as:

  * Relax

 *  Excitement

 *  Hot and cold treatments

 *  Exercise

 *  Diet and weight loss counselling

What conditions does a chiropractor treat?

Lower back pain, neck pain and headaches are the most common problems people seek chiropractic adjustments for. Chiropractic care is a useful tool for pain management.  Chiropractors make sure that the muscles around the joints are working properly.

Reasons to See a Chiropractor

Most adults who do not want to use the medicine go to a chiropractor to manage or relieve back, neck and lower back pain.  But there are other reasons why patients seek chiropractic care. These include:

 *  Disease prevention

 *  Increasing energy

 *   Strengthen the immune system

 *  Promoting overall well-being

   Most people usually have to take six to ten trips to experience the relief.

What to expect from a chiropractor?

Your first visit to a chiropractor will begin with a diagnosis. You will be given a list of health-related questions to complete. Your chiropractor will also want to know if you have a history of migraine and your sleep patterns, your diet and if you are physically active.

After a chiropractic procedure

For several days after your visit, you may feel light-headed or tired, or have pain in the treated area. On rare occasions, some people experience problems after chiropractic procedures including:

  * Pinched nerves

   *herniated disc

   *Stroke

CONCLUSION

Most people experience immediate relief and see their health improve over time. Your chiropractor can provide you with valuable information such as good posture while standing, sleeping and sitting at the table. You should consult your primary care physician if your chiropractic care does not reduce your pain or if it gets worse. Also, contact your doctor if you notice anything unusual such as feeling weak or numb.

For millennia, Chinese medicine has been utilized to treat a wide range of ailments. While Chinese medicine has been proved to be successful in treating specific ailments, there are certain adverse effects to be aware of before taking it. We will explore the adverse effects of Chinese medicine and the potential method of reducing them in this post.

What are the Benefits of Consuming Chinese Medicine?

There are many benefits to taking chinese medicine for flu as chinese medicine is known for its capabiliity to restore balance and harmony of the body, which can help with symptom relief, inflammation, and pain. Anxiety, sadness, and chronic pain are all prevalent problems that chinese medicines and supplements are used to treat. Chinese herbs have also been shown to have antiviral properties, which might help in fighting against infections.

How TCM can Help Treat Flu?

There are many potential benefits to taking chinese medicine for flu. These include reducing the severity of symptoms, speeding up the recovery process and preventing further complications brought by flu. However, like any other medication, there may be some potential side effects associated with taking TCM for flu. These can depend on the specific product you are using and may include mild to moderate side effects such as fatigue, dizziness, nausea and many more. 

So it is crucial that before beginning therapy, you should discuss about if there is any potential side effects with your health-care practitioner or doctor. Depending on what is causing the symptoms, there are a few different forms of Chinese medicine remedies for flu. Massage may assist to increase circulation and alleviate pain and inflammation, while acupuncture and herbs may help to relax the body and relieve discomfort.

Are there any Side Effects of Chinese Medicine for Flu?

Taking Chinese medicine for the flu might have a few negative side effects. These might vary depending on the sort of Chinese medicine you use and your own health history. Nausea, vomiting, diarrhea, and headache are all frequent adverse effects. Blood pressure fluctuations, dizziness, and fainting are among of the most serious adverse effects. If you suffer any of these negative effects while using Chinese medicine for the flu, talk to your doctor about whether or not you should keep taking it.

How Can You Minimize Them?

There are potential side effects to taking chinese-medicine for the flu. Some people may experience nausea, vomiting, diarrhea, or a headache. Make sure to drink plenty of fluids and rest if you experience any side effects. It is important to discuss any potential side effects with your doctor before starting treatment. You can also try taking over-the-counter medications to relieve symptoms if they become too severe. If your symptoms are still not relieving, you are highly advised to go to the nearest clinic to seek for professional advice or call you own doctor to seek for help.

Minimize Side-Effects of TCM with TCM Food Recipes

There are a few ways to minimize the side effects of Chinese medicine, including using recipes. By following a recipe, you can ensure that the ingredients are balanced and that there are no unexpected side effects. Additionally, by taking Chinese medicine in moderation, you can avoid any negative side-effects. There are a variety of Traditional Chinese Medicine (TCM) food dishes that can help to soothe the body and support the immune system. Some examples include: chicken soup, dumplings, and tofu with vegetables. It is important to note that each person’s body is different, so some people may not need as many food dishes to feel relief from the flu. Some people may also find that taking specific TCM herbs or supplements alongside traditional medicine helps to boost their immunity and reduce symptoms.

While there are some side effects associated with chinese-medicine, it can be an effective treatment option for many conditions. It is important to discuss these side effects with your doctor before starting treatment.

Stress is destructive. Bruggemeyer’s Osteopathic Practice knows this can be just as damaging as an accident or injury.

When left untreated, psychological stress can result in very real physical ailments. For 27 years, the clinic has seen this firsthand. Patients will often visit Bruggemeyer’s Osteopathic Practice complaining of shoulder discomfort, lower back pain, or headaches. In many cases, stress is the leading culprit.

Fortunately, Bruggemeyer’s Osteopathic Practice specializes in holistic treatment, alleviating symptoms but also the source of pain. To help, their experts share seven ways to reduce stress levels in their patient’s daily lives.

Take a breath

Take a breather while you take a break. As easy as it sounds, breathing exercises are one of the best relaxation techniques. The goal is to eliminate distractions in order to calm your mind. To achieve this, sit or lay in a quiet place while taking slow, deliberate breaths. Bruggemeyer’s Osteopathic Practice recommends inhaling and exhaling for several seconds each. Repeat for several rounds, feeling your abdomen rise and fall. Oils and other aromatherapy can also enhance the vibe. Citrus and lavender are ideal scents for decreasing anxiety.

Release tension

Stress affects more than just your mind. Expel it from your physical body as well. While lying on a soft surface, practice progressive muscle relaxation. Simply tighten one part of the body at a time and then slowly relax these same muscles. This releases physical tension. 

Get up and move

Exercise is also therapeutic. Any physical activity, like walking or yoga, can put the mind at ease. This promotes a variety of advantages for health and wellness. Any moderate to high-intensity activity is beneficial. But, the endorphins released during exercise instantly improve your mood. In addition, the exertion spent during exercise is restorative and allows sleep and rest to come more easily.

Grab a snack

Find something to munch on. Satisfy your sweet tooth while you de-stress. Dark chocolate minimizes anxiety and boosts overall brain health. Honey serves a similar role. Mangos are another strong choice. Oddly enough, this fruit contains a similar compound to one found in lavender. If you clench your jaw or grind your teeth, Bruggemeyer’s Osteopathic Practice encourages you to try some chewing gum too.

Pour a drink

But not the one you may think. Although many like to relax with a glass of wine after a hard day, sip on some tea instead. Any herbal tonic is packed with chemicals that curb the body’s response to stress. Pro tip: Add a spoonful of honey for an added bonus.

Write it out

Express your feelings. Purging your thoughts, even if it’s on paper, will enable you to relax better. Keep a notebook or journal to jot down anything that’s bothering you. It’s about self-expression. Don’t concern yourself with spelling and grammar. Touch the pen to the pad and just let your feelings flow.

Draw a bath

Wash away the day’s issues with a warm bath or shower. A soak in the tub is a great opportunity for some peace, quiet, and some much-needed “me time.” Like your breathing exercises, incorporate scents, candles, and bath bombs to really improve the experience.

Completing a rehab program is a considerable accomplishment worth celebrating. Despite this fact, staying sober is considered a lifelong process. Assuming treatment programs can fix every problem vastly underestimates the seriousness of what people are going through. 

It takes a lot of time to get back to where people were before their addiction. But there are a lot of individuals who want to help them make it through life after their rehabilitation. Since the patient is in rehabilitation, they may need to adjust to family members, co-workers, or friends seeing them in a new light. 

People who leave rehabilitation may need to re-adjust to their new life and find new colleagues or friends. Returning to the same colleagues or friends who encourage drug use and alcohol drinking does more harm to the patient than good, placing them in a more vulnerable position. Others may need to find new work and start new routines; whatever positive decisions people make are supporting their decisions to help them take control of their future lives and be proactive.

To find out more about addiction treatment, click here for details.

Maintaining a clearheaded and sober life

After finishing detox and in-patient rehab, an individual in recovery will return to their everyday life. It includes family, work, hobbies, and friends. All these events and circles can trigger temptations and cravings. Studies suggest that most relapses happen in the first six months after finishing the treatment. 

By knowing and understanding triggers, people can better guard themselves against the coming struggles. Developing good and healthy relationships with drug-free individuals can be a good and wise decision. These people can help encourage the newfound sober lifestyle, support positive changes, and create good distractions. 

In the long run, it is pretty beneficial for individuals leaving treatment facilities and maintaining their sobriety. It is crucial to have a plan for continuing care before they leave – or start – the in-patient program. It will be a lot easier to integrate the next stage of treatment if they already know where to start. Talking to a treatment provider or expert could put patients on that path.

Different kinds of continuing support

For individuals undergoing the recovery process, life after rehabilitation should be a time of extended and continued progress towards long and lasting sobriety. Completing rehabilitation is a huge step, and continuing support is very important to avoid going back to the dark hole of addiction. 

After rehabilitation, there are some good options for continuing support; all encourage healthy lifestyles. Some of these include taking actionable steps to keep people clean and sober, as well as joining social groups that celebrate abstinence and sobriety. 

Want to stay sober? Click https://www.verywellmind.com/tips-for-staying-clean-and-sober-67900 for more info.

The sense of responsibility can be a good reminder for people to cherish their treatment experiences while also honoring their newfound clean lifestyle. Another option is joining church groups or getting involved in things that encourage independence and positive focus. It takes the mind of previous destructive activities at the same time encouraging present-moment recognition.

Individual therapy

An excellent therapist recognizes that addiction is not just dependence on illegal drugs, alcohol, and other similar substances. It is usually based on lifestyles that may include stress, anxiety, and other triggering factors that can lead to substance abuse. 

Treatments like cognitive behavioral therapy can help recovering addicts know and understand their underlying problems and address addiction holistically. People work with health care professionals to uncover pressing withdrawal signs, behaviors, and symptoms. 

One-on-one counseling serves the same purpose, allowing individuals to dive deep and uncover why they show certain emotions or use drugs or alcohol to cope. It is very powerful, as recovering addicts are connected with various facilities like Skyward Treatment and treatment techniques. Exercise methods like meditation and biofeedback can encourage recovering addicts to tune in and stay relaxed while acting as their therapeutic outlet.

12-Steps Programs

Long the benchmark of substance addiction therapy support, a 12-step program is readily available in both substance-specific and general formats. These types of programs originated with AA or Alcoholic Anonymous but have grown to include other substances like crack cocaine, marijuana, heroin, nicotine, or powdered cocaine. 

These methods rely on admitting that the patient is powerless in front of substances and relying on higher powers. They also include admitting to wrongdoings, as well as assuming responsibility for harming others or broken relationships. There are various types of 12-Steps programs tailored to every patient’s religious style, cultural values, and reference.