5 Natural Ways to Build Muscles the Easy Way

5 Natural Ways to Build Muscles the Easy Way

Ok. There's nothing easy about building muscles, but would you truly appreciate the results if your journey to your healhtiest self was easy?

Gaining strong muscles is everyone’s end goal. Although the results may take long, hard work, consistency, and focus are essential.

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"Leave your ego at the door" — a wonderful reminder about this amazing journey called life. It's a marathon, not a sprint after all, isn't it? 🤔⁠⠀ ⁠⠀ I sometimes forget that.⁠⠀ ⁠⠀ I feel the need to compete with myself. To be stronger, faster, more agile, and nimble… to be better. 🏆⁠⠀ ⁠⠀ And yet, after a couple of months of recovery, I'm finally at a place where I can pick up the pieces and start to get back to being my healthiest self. ⁠⠀ ⁠⠀ And yet, I find myself thinking about times when I was fitter. The internal dialogue, which starts with "I used to…" fill in the blanks… I was living in the past, unable to live in the present, or even look to the potential that is my future self.⁠⠀ ⁠⠀ Focusing on what I was, rather than what I am right now. I was so focused on the things that "I can't or couldn't do" and now find myself so incredibly grateful that I am able to proclaim with full confidence that "I CAN" and "I WILL".⁠⠀ ⁠⠀ So here I am. ⁠⠀ ⁠⠀ Right now.⁠⠀ ⁠⠀ Able to move my body every day in every way.⁠⠀ ⁠⠀ It's not a new journey. It's simply a continuation of what started over 25 years ago when I discovered that I had the ability to influence positive change in my life by simply choosing to take positive action — daily. ⁠⠀ ⁠⠀ With my coach, trainer and friend, @coachtom_yvr of @madlabschooloffitness in my corner, I feel I'm in the right place, at the right time, for the right reasons. With his support and the support of the community, I'm on the road again…⁠⠀ ⁠⠀ Healthiest self here I come. ⁠⠀ ⁠⠀ And for those that are in a similar place, remember, nothing beats the positive compounding effect of daily self-care practices. One day at a time is how we live lasting change.⁠⠀ ⁠⠀ So here I go. ⁠⠀ ⁠⠀ My ego has been checked…⁠⠀ ⁠⠀ I'm ready.⁠

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Building muscles naturally is both safe and healthy. Well, there are so many ways of achieving this, but the process can be so difficult and painful. Intake of additional supplements like CBD can help improve your overall performance and reduce pain associated with muscle workouts.

Furthermore, stronger muscles strengthen your bones, regulate blood sugar level, give you a healthy weight, and enhance cholesterol level.

Consider these 5 natural ways to achieve your goals.

#1. Add CBD to Your Muscle Building Routine

You can build your muscles naturally by working out regularly. However, it takes time because the endocrine system produces the catabolic hormones that break down the muscle mass and uses the amino acids to perform other functions. So, taking catabolic supplements such as CBD products can increase your muscle growth rate.

CBD can take your training and workout sessions to a different level. It improves your energy and results, whether you are a beginner or an expert. CBD’s therapeutic properties are beneficial to your mental and physical health which enhances muscle building and recovery.

According to research, CBD can reduce the metabolic hormones in the body. It means that the already gained muscles can’t be lost; instead, it makes it easy for you to build muscles even faster.

Here are some of the ways CBD boosts muscle building:

Speeds Up Muscle Healing

Resting or taking a day off helps the body recover from all sorts of damages. However, the anti-inflammatory property of CBD enhances quick muscle recovery. It also improves your sleep quality since it’s crucial in the recuperation process.

The cannabinoids found in CBD products impact the endocannabinoid system in the body to restore the muscles and improve body functions. It relaxes your body and gives you the strength to achieve your goals.

You can take CBD in gummies, CBD infused drinks, CBD oil, or Diamond Concentrates. Whereas all these CBD forms serve the same purpose, it’s always good to find one that perfectly suits you.

Improves Performance

CBD can help to boost your results and improve performance. It alters homeostasis in the body, thus enhancing the levels of energy and stamina. CBD also regulates breathing; its anti-inflammatory property eases muscle cramps and balances the dopamine to give you smooth motions without tension.

Reduces Stress

Stress can negatively affect your work out sessions and the overall muscle-building performance. It can also lower your appetite and affect your sleep. All these can hinder the muscle recovery process.

Therefore, finding a solution to relieve stress should be your top priority if you intend to achieve your goal. Fortunately, CBD products can help to ease stress and anxiety symptoms. CBD’s cannabinoids interact with your body’s endocannabinoid system (a system responsible for homeostasis), enhancing body and brain functions, thus relieving stress and anxiety.

Reduces pain and inflammation

Managing pain and inflammation, especially when working out, is tricky. While there are many ways you can treat or relieve such chronic problems, CBD is more effective.

Studies show that CBD can reduce swelling and pain by approximately 50%. So, don’t let these disorders hinder you from your daily muscle building workouts. CBD can help to lessen your pain, allowing you to exercise more and improve results.

#2. Regular Training and Workout

For the best results, you should:

Set Your Targets

Muscle building is a slow process. So, before you begin working out, it’s important to create a workout schedule and goals for every workout session.

First, set a date to start exercising. Remember that muscle-building varies from one person to another, depending on age, metabolism, and diet. So, don’t put pressure on yourself. Start with easy exercises and increase the intensity gradually.

Work Out for 2 – 3 Days a Week

Although you want to achieve your target, daily work out is not ideal, especially when starting. After every session, the muscles need some time to heal and repair. You need to rest in between your sessions; for instance, you can take a day off after every training session.

Focus on your Muscles

Your goal is to build the muscles; therefore, all your workouts and exercise should focus on a body part. So, stick to using dumbbells and other weight machines. Begin with 10 pounds and try to do at least three sets in every movement.

#3. Watch Your Daily Diet

A balanced and healthy diet enhances muscle growth and makes them stronger. This means that your daily diet should include proteins, carbohydrates, fresh fruits, and green vegetables.

Fruits and vegetables play a vital role in muscle growth. They are rich in minerals, vitamins, fiber, and antioxidants.

Also, eat fewer fruits with high sugar content.

Proteins facilitate muscle building and maintenance. Therefore, you need to eat enough protein before and after exercise for muscle growth. The best foods rich in protein include eggs, dairy, red meat, and carbs such as oats and whole bread.

Carbohydrates supply the body with the energy required for muscle growth. It also gives you the strength to train. Therefore, it’s important to consume carbohydrates daily. Foods rich in carbohydrates include lentils, potatoes, chickpeas, and pasta.

Additionally, consuming the right meals at the right time is essential in muscle building. Aside from the daily breakfast, lunch, and supper meals, you can as well fix a meal after your training, before you sleep, and take some snacks during your sessions.

Since muscle development entails weight building, you need to eat more calories than burnt to add weight. That means you should consume at least 300 to 500 extra calories daily to facilitate muscle growth and give you sufficient energy.

#4. Drink a Lot of Water

Training and workouts can result in dehydration, which may interfere with muscle recovery. This can slow down the overall process of muscle growth.

Water is significant for your body’s metabolic processes. Therefore, you need to consume water before you begin working out, during, and after.

Furthermore, sufficient water in the body maintains a high energy level, regulates the body temperature, influences digestion and absorption of the nutrients. All these are crucial in the muscle-building process.

Start drinking 2 to 3 liters of water per day

#5. Get Enough Sleep

After a vigorous workout, your muscles and the whole body will be exhausted. You must take a good rest to allow recovery. You can minimize the strain on your body by avoiding consecutive exercises or focus on a muscle group.

A night of good sleep also helps in muscle recovery. It enables the damaged tissues to heal and renew the muscle energy before your next workout session.

Quality sleep should last for at least 7 to 8 hours per night.

Why sleep is important


Muscle growth can be challenging as it demands lots of training and involves many variables. But by setting your target and working extra hard, you will eventually achieve incredible results.

Regular diet, taking a balanced diet, drinking enough water, quality sleep, and eating lots of calories are the natural ways of building your muscles. Alternatively, if you want to speed up the process, taking CBD supplements can help.

However, it’s good to consult your doctor on adding CBD to your routine and get help to determine the right number of doses to take.

Heat versus cold therapy for muscles: which is best?

Heat versus cold therapy for muscles: which is best?

Hot shower versus a cold shower? Should I apply ice or heat pads? Is sauna better than cryotherapy? What does cryotherapy even mean?

It is safe to assume that we all have been in a situation unsure of when to use cold versus heat therapy. For years, this has been a hot topic for scientists and many cool benefits have been discovered regarding the use of cold and heat therapy to relieve musculoskeletal pain and aid with recovery.

Pain due to a musculoskeletal injury is a common health problem that can be acute or chronic in nature. Although it’s a prevalent health problem, it is often undertreated which could lead to long term consequences such as chronic pain.

Therefore, it is important to seek treatments that aim to reduce pain and swelling, if any, while also aid in recovery. Heat and cold therapy are both easy to use non-pharmacological treatments for the management of acute pain, however, in some cases, one is deemed better than the other. People often hear the benefits of both treatments; however, many are still unsure of which treatment to apply and how it helps relieve pain.

So here is what you need to know about how cold and heat therapy relieve pain and when to use and not use each treatment.

Cold therapy

Cold therapy is also known as cryotherapy, which is exposing the body to low temperatures for several minutes. This can be done in various ways such as using ice packs or opting for ice baths or cold plunges. Recently spas have been offering whole-body cryotherapy sessions, which exposes your entire body excluding the head to extremely cold air. This has been a growing trend and used commonly by celebrities and athletes. However, it is important to note that the use of whole-body cryotherapy has not been approved by the FDA or any other government agencies.

So now you may be wondering when should you apply cold therapy and how does it work?

As a rule, it is recommended to apply a cold source to acute musculoskeletal injuries such as ankle sprain or muscle pull for a few minutes as an immediate treatment (within 24 hours) to reduce inflammation and relieve pain. The way it works, ice reduces blood flow to the affected area which will reduce inflammation as well as swelling.

Swelling stimulates pain receptors known as nociceptors within the muscle’s connective tissue and results in muscle pain. Therefore, when you apply ice or a cold pack, the swelling will go down and pain will slowly diminish. However, studies have shown that cold therapy is only effective when applied almost immediately after injury and the benefit will diminish over time.

The duration and frequency of cold therapy vary, however, a recent study has shown that intermittent therapy protocol of 10 minutes ice, 10 minutes room temperature then 10 minutes of ice every 2 hours is significantly more effective at reducing pain (the study examined ankle pain) than a standard cold therapy protocol of 20 minutes of continuous icing.

Someone can't talk about cold therapy and not mention Wim Hof, also known as the iceman. Wim Hof is a Dutch athlete known for his ability to withstand freezing temperatures. He designed a training program called the Wim Hof Method which is built on breathing, cold therapy, and commitment.

Cold is an important pillar of the Wim Hof Method due to the many health benefits it serves such as reducing inflammation, swelling, and muscle pain. Studies have shown strong evidence that ice baths, cold plunges, and ending your daily shower with cold water aid in physical recovery and strengthen our immune system. Exposure to cold conditions causes our blood vessels to constrict then open back up when the body warms up, which will help eliminate waste from our body and aid in physical recovery.

There is also strong evidence that the Wim Hof Method can boost our immune system. A study injected a group of people with a pathogen and monitored for symptoms. Those who followed the Wim Hof Method showed fewer symptoms in comparison to the control group proving that cold therapy can strengthen our immune response to pathogens.

Although cold therapy has many benefits, It is important to note that cold therapy should be used with caution in patients with mental impairment, poor sensation, or with poor circulation, such as those who are diabetic or suffer from Raynaud disease since they already have reduced blood flow. It is also not recommended to use cold therapy on stiff muscles or joints since it's believed to worsen the pain.

Heat Therapy

Alright, it is getting too cold here, let’s turn up the heat and talk about heat therapy also known as thermotherapy. Heat therapy is the application of heat to the body using things like heat pads, hot water bottles, hot baths, hot towels and even sauna. Unlike cold therapy, heat therapy stimulates blood flow.

When heat is applied, it increases the temperature of the afflicted area and causes blood vessels to dilate, which will improve blood circulation. Increasing blood flow to the affected area will increase the supply of essential components that will help promote healing and aid with recovery such as oxygen, nutrients, and antibodies.

As a rule, heat therapy is recommended after the first 48 hours of when swelling and inflammation subsides after a muscle injury. Also, studies have shown that thermotherapy is effective at relieving acute lower back pain, muscle stiffness, and delayed onset muscle soreness (DOMS), which typically occurs 24-48 hours after an intense workout session. The duration and frequency of heat therapy applications vary, however, a recent study has recommended heat to be applied for 20-30 minutes every 2-4 hours, as needed.

However, it's important to note that heat should not be applied on an open wound, inflamed skin or if you have dermatitis. It is also important to avoid using heat for an extended period or sleeping with a heating treatment to prevent burns and skin irritation. To avoid burns from the use of heat therapy products, it is highly recommended to wrap hot water bottles and heat packs with a towel to minimize direct contact with skin.

Heat therapy vs. cold therapy

Still unsure when to use each treatment?

Let me give you an example of when each treatment is deemed appropriate. Imagine you were jogging outside peacefully until you slipped on a banana peel that someone who is not genuinely nice left on the sidewalk. Now you are left with a sprained ankle, a bit swollen but there are no other serious injuries. In this case, applying an ice pack on your ankle is deemed appropriate to reduce the swelling and relief pain.

On the contrary, let’s assume you woke up with a stiff neck unable to move your head comfortably making routine activities difficult to accomplish. In this case, applying a hot towel on your neck will relax the muscle and improve blood circulation which will help supply the affected area with oxygen and nutrients to aid with recovery.

In this blog, I tried to touch on the benefits of cold and heat therapy, and when each can be applied. However, it is important to note that there is no universally accepted guideline of when each treatment must be used, therefore, treatment decisions must be made on an individual basis because no treatment fits all.

This information is for educational purposes only and is not intended as a substitute for medical advice from a healthcare professional. Please consult your healthcare professional to discuss your condition and find the treatment that meets your needs.

Author Bio:

Tahani Dakkak is a second-year pharmacy student at the University of Toronto with a master’s degree in Global Health Management from Western University. She has an unshakeable commitment to leave a positive mark in the world of healthcare and is extremely passionate about educating people to make informed decisions regarding their health as well as their loved ones.

9 Signs Your Anxiety Is Getting Worse

9 Signs Your Anxiety Is Getting Worse

Anxiety is defined as a reaction to stressful, potentially dangerous, or unfamiliar situations. We all suffer a degree of anxiety at one point or another. In fact, experts opine that humans need a level of anxiety to remain alert and focused.

However, the problem comes when the condition degenerates into a disorder. According to the Anxiety and Depression Association of America, anxiety is the most prevalent mental disorder in the United States, affecting at least 40 million adults.

Forms of Anxiety Disorders

According to the National Institute of Mental Health, the following are the five anxiety disorders and their signature symptoms.

  • Generalized anxiety disorder – Persistent feelings of anxiety and tension
  • Social Anxiety Disorder – Feelings of anxiety in public places
  • Panic Disorder – Sudden feelings of unreasonable fear
  • Obsessive-compulsive disorder – Obsessive and ritualistic patterns of behavior
  • Post-traumatic stress disorder – Commonly occurs following traumatic events

9 Signs That Your Anxiety Is Getting Worse

There are numerous signs that your anxiety needs immediate medical intervention. Fortunately, there are equally plenty of ways to address your anxiety disorder. Cannabis is one of the natural remedies. Much on that later.

However, it’s important to mention that for cannabis products to treat your anxiety condition, you must ensure you source it from a trusted marijuana dispensary. While you’re at it, inquire from the dispensary how their cannabis products were sourced.

Generally, the best cannabis products are obtained by CO2 extraction, as opposed to other methods like the use of hydrocarbons. Also, ask the seller to show proof of third-party lab test results on their products.

Here are the nine signs that your anxiety is getting worse:

#1. Excessive Worrying

It’s natural to be worried about an impending event. However, when your worries are disproportionately more substantial than the events that trigger them, then you’re likely suffering from an anxiety disorder. Excessive worrying is usually a symptom of panic disorder or social anxiety disorder.

#2. Irrational Fears

While some people can suffer generalized anxiety, others battle specific irrational fears. These fears are known as phobias and form the basis of panic disorders.

Examples of phobias include:

  • Acrophobia – Fear of heights.
  • Cynophobia – Fear of dogs.
  • Arachnophobia – Fear of spiders
  • Ophidiophobia – Fear of snakes
  • Mysophobia – Fear of germs

#3. Intense Agitation

When you’re anxious, your sympathetic nervous system functions beyond its optimal capacity as your brain prepares your body to respond appropriately to the danger. That triggers a cascade of reactions, including an elevated pulse, sweaty palms, dry mouth, and trembling hands. The cumulative effect of these reactions is intense agitation.

#4. Restlessness

Also known as irritability, restlessness is an anxiety symptom that mostly affects children and teens. A restless person is always on edge and ready to respond to ‘The danger’ that might not be there in the first place. Restlessness also causes a disproportionate response to stimuli. For instance, you can tell that you’re restless if you use maximum force to flick a housefly from your face.

#5. Muscular Tension

When you’re anxious, your body shunts blood supply from your digestive system to your muscles, ostensibly to prepare you to run or fight. As a result, your muscles become tense through responses like balling your fists and clenching your jaws. These reactions should be good news if the threat turns out to be real. However, the sudden blood flow to your muscles causes constant muscle tension, which might eventually lead to cramps.

#6. Chronic Constipation

As we’ve already indicated, anxiety redirects blood flow from your digestive system to your muscles. Powering your muscles at the expense of your digestive tract might leave you with gastrointestinal complications like chronic constipation. If you follow a healthy diet and have no underlying medical condition but still experience this, then anxiety might be the cause.

#7. Stage Fright

Most people experience butterflies in their stomach before addressing a crowd. However, if your fear of being in the spotlight is too strong to handle, you’re likely suffering from a social anxiety disorder known as stage fright. People with stage fright usually develop excessive sweating and body tremors at the mere thought of addressing a gathering. In the worst-case scenario, their minds may suddenly go blank even if they had prepared adequately for the address well ahead of time.

#8. Self-consciousness

Anxious people may occasionally grapple with self-awareness. Self-awareness mostly occurs when a person is in the spotlight. However, it may also be triggered by everyday situations. Usually, the person may blush, tremble, sweat, or experience nausea even when interacting with their friends or family.

#9. Insomnia

Insomnia is almost always a sure indicator of anxiety. It’s mostly a symptom of post-traumatic stress disorder. Insomnia may manifest itself in three various ways, including:

  1. Having a longer sleep latency
  2. Waking up too early, followed by an inability to go back to sleep
  3. Frequent sleep interruptions

Is There A Cure for Anxiety?

Anxiety can be treated or managed by making certain lifestyle adjustments. Some of these include.

  • Quitting alcohol and smoking
  • Eating a healthy diet, which contains probiotics and fermented foods
  • Working out and exercising more often
  • Limiting caffeine intake

In addition to lifestyle changes, you can also treat anxiety by using natural anxiolytic herbs. Examples of these herbs include:

Research shows cannabis as the most effective natural remedy against anxiety. Extracts from the plant, such as cannabidiol (CBD) and tetrahydrocannabinol (THC), relieve anxiety by interacting with the body’s cell-signaling system known as the endocannabinoid system. Studies conducted on the anxiolytic properties of cannabis have shown its effectiveness against social anxiety disorder and post-traumatic stress disorder.

Anxiety is part and parcel of everyday life.

However, it has a way of degenerating into unmanageable levels if left untreated.

Always be aware of any of these nine signs to know whether your anxiety condition is getting out of hand. When it comes to treatment, the convention is to insist on natural anti-anxiety herbs like cannabis.

5 Ways that Fitness Directly Impacts Your Work Results

5 Ways that Fitness Directly Impacts Your Work Results

If there’s something that I know for sure is that your body and mind are two separate entities that correlate perfectly to make human species top of the food chain. The reason why I like to emphasize that the mind and body are different entities is that they must be treated differently.

Health means a different thing for the body as it does for the mind. For instance, our body needs a specific exercise and nutrition routine to stay healthy, while our mind needs good information and meditation to stay in a healthy, sane state.

The magical thing about them is the way they correlate both positively and negatively – meaning if you keep your body healthy, your mind will be healthier too and the other way around.

Therefore, if you want to improve your work results – which represents your mind performances – all you have to do is to make sure your body is in good, healthy shape. The best way to make sure of that is through fitness.

Why fitness?

Well, just because it is not just about physical exercise – fitness is about nutrition too. The exercises and effort will be almost in vain if you don’t mind your nutrition and I believe that every coach will stand by my statement. With all of this being said, in today’s post, we’re presenting how fitness can impact your work results.

The 5 Key Benefits that Fitness has on Your Work-Life

#1. Overcomes Stress

We know for a fact that we live in an era of stress. It feels like we always have a plane to catch and a problem to solve. Stress is no longer part of our life – it’s actually our life. And yet stress is a factor that reduces our productivity and efficiency at work. Luckily, there are many things you can do to overcome stress.

Fitness is one of the greatest tools against stress because physical exercise releases endorphins which are well known for the good mood they come with.

#2. Boosts Your Performance

Well, think about it. You feel good because of the endorphins, and exercising will cost you energy but is also providing if you are not doing it for the sake of pumping your muscles.

As well, the nutritious food will provide your body will all the nutrients and vitamins needed. If we put it all together you’ll find yourself full of energy that provides a better focus, which is very much needed at work. So, more energy leads to better focus, and that leads to better performance – it’s that simple.

#3. Builds Confidence

Since you’re doing physical exercise and you’re choosing your meals and snacks wisely, it’s obvious that such a change will show on your body – which is a terrific bonus if you ask me.

Therefore, if you look better and you start improving your performance at work, naturally you’ll feel more confident. Now, confidence is the golden key to success. Confidence comes from proof that your skills are really great and you live up to your potential.

With that being said, confidence can only skyrocket your results at work.

#4. Increases Productivity

We already established that you gain more energy and focus, but let’s talk about another perk – productivity. In sport, we learn to be more disciplined and cut time-wasting activities from our life.

And this discipline we learn in fitness it will show on the way we live our life too – including our job. Therefore, with more energy, focus, and discipline, you can only be more productive at work. Am I right?

#5. Less Absenteeism and Fatigue

Last but not least, if you feel better in your skin, you are more productive and better performances, the chances are that you will miss fewer days from work. This is also because you are healthier and illnesses won’t stay in your way.

As well, you know that by 2-3 o’clock that fatigue state kicks in and your energy levels are close to 0. With nutritious food and physical exercise, that fatigue will drastically diminish. Therefore, here are two more problems solve that once used to stay in the way of your good results at work.


Proper fitness has its main focus on the health of your body – and we all know the saying “a healthy mind in a healthy body.” With that being said, our mind will have all the chances to perform better and at its best rate if we implement fitness in our life.

Above, you have just a hand of proven benefits of how fitness can improve your results at work. Therefore, the decision lies in your hands. Will you make the effort to live a healthy life and improve your work results and implicitly your salary (maybe), or you’ll stick with the average?

Author Bio:

John Peterson is a highly skilled journalist and custom essay papers writer with over 4 years of experience. John is currently working for the London magazine “Shop&buy.” John's writing skills are showing in his amazingly written book, “His heart.” Besides writing, John has another passion. He is a professional mini-tennis player. If you want to get in touch with john, you can find him on Facebook.

A Spicy Full-Body Workout with Resistance Bands

A Spicy Full-Body Workout with Resistance Bands

Who needs the gym for a workout when you have resistance bands?

Resistance bands are lightweight powerhouses that can make the difference for your workout. They are a fabulous alternative to machines, they are perfect for compound exercises, and they engage not only the main muscle groups but also your stabilizing muscles.

Resistance bands are also a good choice if you are recovering from an injury or are older and need to work slowly. They are also useful if you are someone who needs to slow down and benefit from a bit of mindfulness in your workouts.

Let's look at some exercises to get a full-body workout with resistance bands.

The Best Full-Body Exercises with Resistance Bands

For these exercises, all you'll need is some booty bands. And if you haven't got yours yet, you can find booty bands here.


Squats are really good for your lower body, and they work the muscles that we use when we get in or out of bed or sit down. In other words, they target your calves, hip flexors, glutes, hamstrings, quadriceps, and adductors, as well as your core muscles and your lower back.

Squats are great all-round exercises because they work several muscles at once.

Put the booty band around your thighs, just above your knees. Stand with your feet hip-distance apart. Move your right foot out to go down into a squat.

Keep your back straight. The resistance band should be quite taut.

Bring your right foot back to start. Then do the same with the left foot. Repeat as many reps as needed.

Note: For your arms, you can either keep your hands on your hips or stretch your arms out in front of you each time you dip into a squat.

Variation: You can follow this exercise with squat leg lifts by lifting one leg up and out to the side while you come up out of the squat.


Bridge exercises help you strengthen your hamstrings and core muscles and the muscles in your butt and lower back. Bridge exercises are also a great way to improve your core stability as they target your hips, too, especially if you're using resistance bands at the same time.

With your feet flat on the floor, lie down on a mat on your back. Your knees should be bent. Have the booty band around your thighs as before, above your knee joints.

Raise the hips into a bridge position while pushing your thighs out to the side to tighten the band. Hold in the top spot, squeeze your buttocks as you bring your knees back together. Lower your hips back down onto the mat. That's one rep. Repeat as needed.

Abductor Pulses

Abductor pulses are perfect for working your hip muscles, giving you strength and balance and flexibility. Your hip muscles are what help you stand or balance on one leg.

Still lying down on your mat, move the booty band down around your calves. Bring your legs up to have your feet pointing straight up towards the ceiling. Now pulse gently out towards the sides. You should feel your abductors working!

Jumping Jacks

Jumping jacks stimulate your heart, lungs, and muscles, all at the same time! The muscles that jumping jacks target specifically are your glutes, hip flexors, and quadriceps. Your abdominals and shoulders are working too. An excellent full-body exercise!

Still keeping the booty band around your calves, do some jumping jacks. You should feel the burn!

Standing Rowing

These standing rowing exercises work your deltoids, rhomboids, trapezius, and even your biceps.

Stand and have your feet hip-width apart and the booty band around your hands. Lean slightly forward with your arms straight out in front of you, hands pointing down towards the ground. Your palms should be facing each other.

Now keep your arms the same distance apart as you row towards your body. Think of bringing your elbows to meet your sides. Imagine a robot rowing a boat, and you'll be in perfect form!

Pulldowns (lateral)

Lateral pulldowns work the most massive muscle in your back, the latissimus dorsi, which helps keep your spine stable and therefore assists you with good posture.

In the same standing position, hold one end of the booty band in each hand with your arms straight up above your head. Pull down with your right arm, bending your elbow. You want to aim for your right hand to come to shoulder height.

Make sure to keep the left arm straight while you do this. You'll feel the resistance! Bring your right arm back up above your head. Repeat as needed.

Now repeat the same thing with the left arm.

Arm Pulses

These arm pulses will work your arm muscles and your chest muscles, specifically your shoulders, back, triceps, and biceps.

Put your arms out straight from your body. With the booty band wrapped around the outside of your hands, have your palms facing each other. Your arms should be shoulder height and shoulder-width apart.

Pulse your arms away from each other while raising them above your head. Pulse again on the way down until you return at the starting position. Repeat as needed.

Back Pulls

Back pulls work your back as well as your arms.

Stand in the same position as the arm pulses exercise. Holding one end of the booty band in each hand, put your arms straight out in front of you, palms facing down.

Bend your arms while keeping your elbows level with your shoulders to pull the band back towards your chest. You want your hands to come back far enough to touch your chest.

Mountain Climbers

Mountain climbers work every area of your body from your head to your toes! They are also excellent for building strength, stability, endurance, and agility. A total body workout!

If you want the full list of muscles, here it is your butt, abs, back, hip flexors, quads, triceps, deltoids, and hamstrings.
With the booty band around your wrists, get into the plank position. Do mountain climbers, keeping your hands far enough apart so that the band is taut.


Sit-ups work not only your abdominal muscles, but also your hip flexors, neck, chest, and obliques. They help you gain core stability, and they also help improve your posture since you are also working your glutes and lower back.
Sitting on your mat, have your feet flat on the floor and your knees bent.

Have the booty band around your wrists as in the mountain climbers exercise. This time though, you'll be moving back slowly to lie down on the mat and then sit up again while retaining the band taut between your arms. Repeat these sit-ups as needed.

Resistance band conclusion

Start with a low amount of reps and work your way up. Best to increase gradually and stay consistent with a workout routine than to go full-out and quit.

Just remember that while you're building strength, you're improving your flexibility, endurance, posture, balance, and stability.

Get in a full-body workout without ever stepping foot into the gym with these simple exercises! Enjoy this full-body workout with resistance bands!

Can CBD Creams Help After A Workout?

Can CBD Creams Help After A Workout?

If you haven’t heard about the therapeutic qualities of CBD while living in the US, well, you might be living under a rock. CBD is the latest cure for almost all health conditions in all living beings. While the research to prove the potential of the same is still in fancy, there are several anecdotes from across the world where people have claimed to have found relief in their physical, mental, and emotional problems.

The popularity of CBD is such that it is available in numerous formulations, such as CBD oil, CBD gels, gummies, edibles, capsules, and creams. Today, our focus shall, however, remain on CBD creams and their effectiveness with pain.

So, go ahead and read this one!

What exactly is CBD?

CBD, the acronym for cannabidiol, a naturally-occurring compound, is found in cannabis as well as marijuana plants. However, one must not worry about CBD producing high in its body. The reason behind the same is that even though CBD is a cannabis compound, it contains very little volume (less than 0.3%) of tetrahydrocannabinol, popularly known as THC. Thus, you should know that you will not get stoned after consuming CBD orally or topically.

Speaking of topicals, CBD products are also available in the form of cream. If you have a burnt skin, acne, skin rash, and other possible skin problems, then you must know that directly applying CBD cream on the area will also help you recover faster from the problem.

Talking of the problem, CBD solves almost all of them, if they exist in your body. Yes, the reason why CBD is so popular is that it has a proven potential to heal a living being from many health problems and disorders, including anxiety, insomnia, depression, chronic and acute pains, epilepsy, even cancer, amongst others. Yes, the benefits of CBD are many, and so are the CBD variants.

What is CBD cream?

CBD cream is just like any other analgesic cream or ointment, only it is blended with CBD extracts and carrier oil (usually olive or coconut) to make the final product. Other herbs and ingredients may also be added in the process. However, one should know that the CBD cream will have less than 0.3% THC, which is incapable of getting anyone high in any situation.

Are CBD Creams Legal?

You can breathe a sigh of relief because CBD products have been legalized in all 50 states of the US. However, the local laws have an upper hand over the central laws. Thus, it is recommended to consult the state laws before deciding to buy or sell CBD cream and other products in your area. However, as per the 2018 Farm Bill, CBD is legal to manufacture, sell, and consume in all the states.

Is CBD cream safe to use?

There are adequate examples and trials that prove that CBD cream and other products are absolutely safe to consume and use. CBD, being a natural compound, ensures that the products are pretty safe and have no negative effects. Consumption as well as the application of CBD does not contain any risky or harmful ingredients anyway.

This also means that CBD is not addictive in nature and does not develop tolerance in consumers. In fact, it has been noticed that regular consumption of CBD results in reverse-tolerance, which means that even after the person stops consuming CBD, or in this case, applying CBD cream, he or she still gets the benefits in the body as if he/she was still taking or applying the CBD product.

How CBD cream works as per science?

According to HCBT, all CBD products interact with the endocannabinoid system (ECS) of the body. This endocannabinoid system, which comprises cannabinoid receptors is responsible for the regulation of certain physiological symptoms, such as sleep, mood, pain, memory, digestion, etc.

These cannabinoid receptors are spread throughout the body, and when CBD is consumed or absorbed by the body, helps the cannabinoid receptors of the ECS to release more cannabinoids that help in bringing a state of balance, known as homeostasis, in the body.

It is believed that when the body achieves this state, it automatically gets rid of all the mental, physical and emotional problems of the person. There is still in-depth research required to analyze the whole working of CBD in the body but for now, this explanation seems sufficient.

What does science say about CBD creams?

Unfortunately, science has only limited answers about the effects and benefits of CBD creams on humans as well as animals. Still, there are certain studies that are undertaken by experts to learn about the ability of CBD cream in relieving people from certain problems.

For instance, a study published in the European Journal of Pain used animal models to prove that CBD, when applied on the skin, can help in lowering inflammation and pain, which heals arthritis and related problems.

athlete with muscle pain

In another 2019 report, published by the Arthritis Foundation, it was revealed that 79% of 26,000 arthritis patients considered or had used CBD for their treatment. Out of those, 29% were treating their symptoms with CBD and 55% used a topical product for their joint pains.

Samantha Morrison, a cannabis researcher at the Glacier Wellness, a CBD company in New York, reckons that CBD topicals or creams can also heal people suffering from eczema and psoriasis.

In another 2019 study, published in 2019, in Clinical Therapeutics, it was observed that CBD ointment, used for three months for the treatment of psoriasis, atopic dermatitis, and scars dramatically improved the symptoms of the aforementioned disorders.

Topicals and Creams from trusted CBD brands like Medterra are being used as cosmetics and other skincare products, and you can get a discount code for them here.

Big cosmetic brands too are slowly including CBD products in their shampoos, body wash, conditioners, lotion, lipsticks, face powder, and soaps as well to heal the body from both outside and within.

Overall, the research and studies on CBD cream need to be more regulated in numbers as well as quality, before we can come to a decision about what science really has to say about the effects of CBD creams on human beings.

Is there any hope in the future?

Hope has always been a good thing, and in this case, as well, experts are quite positive that CBD might be the answer to heal all the body problems in humans as well as animals. Even though there are doubts about using CBD cream as one of the variants to bring great benefits to the body, the potential of the same cannot be unseen.

People from all across the world are claiming to reap the extraordinary benefits of the CBD cream and other formulations of the miraculous compound, and you shouldn’t stay back either.


CBD cream is quite a reliable formulation of cannabidiol. It is absolutely and easy to apply on your skin. We have already discussed that you won’t get high after its application due to the low volume of THC, however, the same should be checked on the package before buying the product from the market. To be assured of the quality of the product, make sure that you buy it from a well-reputed company.

Also, make sure that all the products are third-party lab tested and have acquired the certificate of analysis (COA). Also, it is important to consult your doctor before starting your CBD course, especially if you are already on traditional medication.

The research and science are still not sure about the 100% abilities of CBD cream as a therapeutic agent, but people who have used it and are using the same are quite sure in their experience and thus, there is no reason that you shouldn’t give it a try while keeping the aforementioned terms and conditions intact.

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