How to Naturally Calm Sore Muscles After Your Big Workout

When you’re working out, you’re in the moment. You’re feeling the power and enjoying that aliveness that’s taking over. However, the next day is a different story. It’s pretty normal for you to wake up sore and stiff after a challenging (or even light) work out. At Eurospa, we here a lot about muscle pain and we are used to helping out our happy customers with tips and tricks. There are ways to prevent the ‘normal’ soreness and also natural ways to help heal it quickly.

Stretch Well.

This is first tip because it’s so necessary. No matter how you eat and live, your muscles need to be stretched. Its best to stretch them before (once you’ve warmed up) and after each workout and before bed.

Drink Water.

Muscles need water. If the muscles are dehydrated they can’t function smoothly and will also cramp up.

Calcium / Magnesium.

This is a supplement you should definitely look into. Calcium with magnesium feeds the muscles with what they need to grow, contract well and relax. Take before bed to fall into a restful sleep and avoid sleep cramps.

Limit Caffeine and Alcohol.

Both are incredibly dehydrating to the muscles and both deplete your body of calcium and magnesium. If you do need to have one of the above, drink extra water and boost your vitamins and minerals.

Heat and Eucalyptus.

When eucalyptus essential oil is of a high quality and not processed or diluted, (like our pharmaceutical grade eucalyptus) it has anti-inflammatory and soothing properties that make it a great option when treating sore or over-exercised muscles. Eucalyptus oil can help relax stiff muscles, allowing for pain relief and ease in range of motion and muscle movement.  The best way to enjoy eucalyptus is in the steam of a shower or in the heat of the sauna.  Need tips on that? See below:

• Add 3-5 drops of straight (neat) eucalyptus oil directly onto sore muscles. Slowly massage into skin. (It's a strong oil thought and it may be best to dilute with coconut oil first, until you know how your body responds)
• Add 15-50 drops of eucalyptus oil to a hot bath. Combined with the benefits of the oil, the heat of the water encourages muscles to relax and helps reduce next-day stiffness. For additional benefits, Epsom salts can be added to the water as well.
• The easiest and our favorite option, is to get our Top Grade Eucalyptus Oil Shower Spray and simply spray into the hot steam of your shower - or even into the warmth of any sauna or steam room. You'll not only enjoy the relaxation in your muscles, but you'll be breathing in the anti-inflammatory properties of the eucalyptus, along with every molecule of oxygen that enters your body.

Remember, the body has an amazing ability to heal itself when supported well through lifestyle and proper healthy habits. Pain in the body is also a sign of something else going on, so in addition to getting relief naturally, be sure to investigate the cause with your doctor or natural medicine practitioner.

Eurospa is dedicated to your health on the inside and out. As always, contact us with any questions as we want you on the road to body freedom as joyously as possible!

Fast Relief for Sore and Tired Feet You Can Use at Home!

Fast Relief for Sore and Tired Feet You Can Use at Home

 We’ve all been there for whatever reason, be it an intense activity, standing all day at work or pregnancy … and foot pain can be really intense! Of course the best remedy for this is to get off your feet, but aside from kicking back and relaxing, we want to share some easy relief giving tips you can use to ease those tired and sore feet!

Steam and Soak

Sometimes aching feet are simply the result of bearing too much weight or stress in the muscles or connective tissues. The best remedy for this is a eucalyptus foot bath. Just soak your feet in a small tub or in a store-bought foot spa with warm to hot water for 5-10 minutes. Before adding the water, add a couple sprays of Eurospa’s eucalyptus oil shower mist to the water, as eucalyptus has a cooling effect as well as anti-inflammatory benefits. If your feet are swollen, hot, or tired, use cool water instead of warm and elevate your feet for a half hour or more after the soak.

Stretch Well

Muscles that are contracting or spasming are from being over worked or stressed. Stretch your feet, calves, legs and even hips to counteract this tightness. The best time to stretch is after your activity and after the warm soak, when muscles will be most relaxed.

Massage

This is always the desire method, right? Best done after the soak and stretch, simply apply oil or lotion to the soles and massage while placing gentle thumb pressure to any sore areas of the feet. Focus on the length of the arch, from the ball of the foot to the heel. You can best feel it on the sole of your foot when you flex your toes upward. Your arch is vital for care, as it gives form and support to the foot, which is necessary for absorbing shock when our feet hit the ground. Tightness of the inner arch can often be a root cause of heel soreness.

Wear Arch Supports

For the best maintenance, be sure to use a daily arch support in your shoes. These will help decrease the shock that your feet experience with every step. The heel and ball of the foot are especially prone to soreness and full-length arch supports will help cushion these areas. Custom made supports are also available if needed and offer even more support for the feet and have the added benefit of accommodating specific foot problems.

Check Your Shoes

It’s good to check and see if your shoes are a large contributor to your pain. It’s important that you choose functionality over function. These days it’s easy to find good shoes that not only support your feet but look fashionable as well, so don’t compromise here!  If you do have proper shoes but they have excess wear and tear, they may be contributing to your sore feet. Worn out soles can change the dynamic of how your feet hit the ground, thus throwing off your biomechanics. Also be sure to have your feet measured before your next shoe purchase; you’d be surprised to find out how many people are wearing the wrong size shoes!

Use these tips and find relief today, especially with the help of Eurospa’s top quality eucalyptus products!

How to Beat Sore Morning Muscles and Stiffness Naturally!

If your body wakes up sore and stiff in the morning, we want to talk to you. First of all, waking up with sore and stiff muscles should never be considered normal. If that’s normal for you, then your body is simply getting used to having a need not met. We at Eurospa, have a lot of experience helping people alleviate their pains and cold symptoms and today, we want to help you with your body stiffness naturally.

How? Well here are the top ways to beat morning muscle stiffness:

1. Stretch: This is first tip because it’s so necessary. No matter how you eat and live, your muscles need to be stretched. Its best to stretch them before (once you’ve warmed up) and after each workout and before bed.
2. Hydrate: Muscles need water. If the muscles are dehydrated they can’t function smoothly and will also cramp up.
3. Calcium / Magnesium: This is a supplement you should definitely look into. Calcium with magnesium feeds the muscles with what they need to grow, contract well and relax. Take before bed to fall into a restful sleep and avoid sleep cramps.
4. Limit Caffeine and Alcohol: Both are incredibly dehydrating to the muscles and both deplete your body of calcium and magnesium. If you do need to have one of the above, drink extra water and boost your vitamins and minerals.
5. Heat and Eucalyptus: When eucalyptus essential oil is of a high quality and not processed or diluted, (like our pharmaceutical grade eucalyptus) it has anti-inflammatory and soothing properties that make it a great option when treating sore or over-exercised muscles. Eucalyptus oil can help relax stiff muscles, allowing for pain relief and ease in range of motion and muscle movement.  The best way to enjoy eucalyptus is in the steam of a shower or in the heat of the sauna.  Need tips on that? See below:

1. Add 3-5 drops of straight (neat) eucalyptus oil directly onto sore muscles. Slowly massage into skin. (It's a strong oil thought and it may be best to dilute with coconut oil first, until you know how your body responds)

2. Add 15-50 drops of eucalyptus oil to a hot bath. Combined with the benefits of the oil, the heat of the water encourages muscles to relax and helps reduce next-day stiffness. For additional benefits, Epsom salts can be added to the water as well.

3. The easiest and our favorite option, is to get our Top Grade Eucalyptus Oil Shower Spray and simply spray into the hot steam of your shower - or even into the warmth of any sauna or steam room. You'll not only enjoy the relaxation in your muscles, but you'll be breathing in the anti-inflammatory properties of the eucalyptus, along with every molecule of oxygen that enters your body.

Remember, the body has an amazing ability to heal itself when supported well through lifestyle and proper healthy habits. Pain in the body is also a sign of something else going on, so in addition to getting relief naturally, be sure to investigate the cause with your doctor or natural medicine practitioner.

Eurospa is dedicated to your health on the inside and out. As always, contact us with any questions as we want you on the road to body freedom as joyously as possible!

How to Heal Muscle Pain: Hot or Cold

Many people wonder whether to use heat or cold to treat muscle soreness. Some people say to apply heat and others say that icing is best. At Eurospa, we have helped many sore and tired bodies and we have learned that when it comes to healing muscle pain, you need both heat and cold. 

What does cold treatment do? First, it numbs the local pain neurons, so the sense of relief is immediate. It also reduces the local tissue temperature, causing to to ease inflammation and swelling. This works through vasoconstriction, which causes the blood vessels to constrict, reducing the blood flow and release of inflammatory mediators into the site of injury. This is especially useful for serious tissue injury and muscle strains, as you will want to reduce swelling and inflammation. (If you get a shooting pain during or immediately after an exercise -you have a muscle strain).

When you exercise, your blood vessels expand and stay that way for at least an hour afterward. Soreness occurs when lactic acid settles in your muscles through dilation of the vessels.

However, using cold alone, isn't enough for the healing process. Too much cold will hinder the muscle's ability to relax. This is where heat comes in. Heat relaxes the muscle, and thus contributes to faster relief of the soreness. Whether you are sore from a workout or are dealing with chronic pain, you still want to make sure you are keeping the muscle relaxed. When it comes to injuries, the muscle will be inflamed, so be sure to be using more cold than heat to make sure you don't add to the inflammation.

The best suggestion? Actively sauna or steam room, being sure to take breaks to stand in a cold shower or sit in an ice pool. Alternating hot and cold will reduce inflammation and induce muscle relaxation for deeper healing. Adding the healing benefits of essential oils, such as our eucalyptus oil spray, will add cooling to the cells while the heat of the sauna or steam room efficiently relaxes. 

Eurospa is committed to your health and over all wellness.  We are happy to have provided you with natural solutions for muscle pain and healing. Get your own bottle of Eucalyptus Oil Shower Spray and start experiencing better health today!

Love Working Out? 5 Great Natural Tips to Faster Muscle Recovery!

If you are one to work out regularly, it's safe to assume that you like to both look great and feel your best!  If that's true, then you'll want to make sure you are helping your muscles recovery quickly. We know this is important to you, so we've compiled our list of the best ways to help your body recover after a good work out! Enjoy and Eurospa know how these tips have helped you!

STRETCH BEFORE & AFTER
Gentle stretching before AND after a workout is a key component not to be dismissed.  Trust me, I've been there and sometimes you just don't want to 'waste your time' stretching.  I want to emphasize the gentle part for a minute as well.  Especially before a workout, your muscles are not warmed up. This will cause them to be more tight and stiff - like a dry rubber band.  Over stretching or stretching to forcefully will actually weaken the muscle, making injury more likely. Once your workout is complete - consider stretching in a sauna (still gently) and really make use of the extra heat.  More about saunas below...  


HYDRATE

You lose so much water during exercise and while it's best to replace it during exercise, refilling your personal hydro-tank after exercise is a great and simple way to speed up your recovery time. Water supports every metabolic function and transfer of nutrients in the body. Having plenty of water will improve each and every bodily function. Adequate fluid replacement is even more vital for endurance athletes who lose larger amounts of water during hours of sweating and peak activity. 


REFUEL

It's SO important to make sure you eat within 60 minutes of a hard workout.   You just depleted your energy stores and now it's time to refuel them if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Some great go-to foods for a speedy recovery are protein shakes, bananas, nut butters, hummus and red peppers, yogurt, berries, fish and all green plants.  Let's just face it - green plants are the food to eat pre and post anything!



HOT COLD
Take alternating hot and cold to the next level.  The old advice of ice pack and heating pad have great purpose but are better for targeting certain areas.   Try taking a really hot shower and then switching to the coldest setting for about 30 seconds (or how long you can handle it) and switching back to hot again.  As well, if you have access to a steam room or sauna - go stretch in the heat for 5-10 minutes, go out and take a cold shower (or use the ice bath if it's available) and the return to the sauna.  Repeat the process 2-3 times for best results.  


DID SOMEONE SAY SAUNA
Of course I did.  I would almost go as far as saying that I'm one of the biggest sauna fans in the world.  It's for good reason too.  The health benefits that saunas deliver make me wonder why more people don't invest in building one in their own home! {If you DO want one built, talk to a contractor today and you'll be on your way to better home health in no time!} But back to muscle recovery...  If you're already going to be stretching and alternating hot and cold in that gift of a sauna - enhance the experience further and add Eucalyptus oil or Spray!  For the oil, mix the essential oil into another base, like almond or jojoba and you'll quickly have a muscle recovery rub!  The oil penetrates deep into the tissue (more so in the heat of the sauna) for an anti-inflammatory effect.  When using the spray, simply spritz into the shower steam or the sauna/steam room.  The oil in the air will then enter your lungs and be carried off to nurture the needier parts of your well-worked muscles.  


You are working out and exercising to better your health and look your best. Congratulations! That's a big commitment you should be proud of!  Please take care of yourself with proper diet, rest and recovery as you live your life to it's absolute fullest! 

Fast and Simple Tips to Get the Most Out of Your Workout

If you are working out, you probably want to look and feel good.  In order to get the most out of your workout, it's important to act in ways that help your muscles to recover

quickly and healthily. We need to be careful not to neglect the most important aspects of our routines as a result of our busy lives. Yes, let's find ways to be fast and efficient, but it's also smart to have a few tips on hand to make recovery both faster and smoother!  So - keep up your (healthy) routine and enjoy some of these all natural, post workout recovery tips!


STRETCH

Gentle stretching before AND after a workout is a key component not to be dismissed. Trust me, I've been there and sometimes you just don't want to 'waste your time' stretching.  I want to emphasize the gentle part for a minute as well.  Especially before a workout, your muscles are not warmed up. This will cause them to be more tight and stiff - like a dry rubber band.  Over stretching or stretching to forcefully will actually weaken the muscle, making injury more likely. Once your workout is complete - consider stretching in a sauna (still gently) and really make use of the extra heat.  More about saunas below...  

WATER

Water is so easily lost during exercise and you've to to replace it during and after the workout to not only hydrate those cells, but also to speed up recovery time! Water aids your metabolic function and supports the transfer of nutrients in the body.  So staying properly hydrated will improve each and every body function.  This is even more vital for endurance athletes who sweat more during periods of strenuous and peak activity. 

GROOVE

Music is a great tool that can help us through a tough workout, at least by distracting us from the burning feeling in your legs.  But on a more serious note, listening relaxing tunes can surprisingly aid in your workout recovery.  So my recommendation is to listen to the faster heavier beats during the workout and switch it up to the slower tempo songs while you stretch and cool down, as the slower music can reduce blood pressure and pulse rate, which is especially useful after an intense workout!


FEED

Are you feeding your body with the right fuel?  Machines require fuel and so do our bodies.  You've got to make sure you eat within 60 minutes of a hard workout.  Your energy stores have just been depleted pretty badly, so you've to restore them if you want your body to recover, repair, gain strength and be prepared for the next challenge! So great go-to and simple snack ideas that will speed your recovery along are protein shakes, bananas, nut butters, hummus and red peppers, yogurt with berries, fish and all green plants.  Let's not forget the obvious- green plants are the foods to eat pre and post anything, really!



HOT & COLD THERAPY

Take alternating hot and cold to an even better level.  The traditional advice of alternating applied ice and heat have great purpose but are better for targeting specific areas.  Instead, try taking a really hot shower and then switching to the coldest setting for about 30 seconds (or whatever you can handle) and then switching back to hot again.  You could even include the sauna with this one. Sit/stretch in the sauna for 5-10 minutes, go out and take a cold shower (or ice bath if that's available) and then return to the sauna.  Repeat this process 2-3 times for best results. 


SWEAT IT OUT

Sauna is the word on the street these days for health and fitness advocates all over the world.  For good reason too.  The health benefits that saunas deliver cause me to wonder why homes all over the world don't invest in installing one in their own homes. If you're already going to be stretching in all that heat, enhance that experience further and add Eucalyptus Oil Spray to the heat and even steam. Simply spritz the spray into the steam or heat.  The oil in the air will then be activated by the heat, enter your lungs and be carried off to nurture those needy parts and well-worked muscles!

Congratulations.  You are working out more regularly and committing to bettering your health.  You will soon be looking and feeling better and that's something to be proud of. Please take care of yourself with proper diet, rest and recovery as you life your life to it's absolute fullest!  

From all of us at Eurospa, we toast to your health!

Post Workout Recovery Tips for the Lover of All Things Natural!

We all want to be strong and fit, but let's face it.  In our dedication to a more toned body, we can often times over do it and really pay for it in the days to follow.  Sorry folks, the solution is NOT to work out less  - though some may wish it that way.  Exercising on a regular basis let's our bodies know we are thankful for it's hard work and would like to keep this whole 'life thing' lasting as a long and beautifully as possible.  So - keep up your healthy routine and enjoy some of these all natural, post workout recovery tips!


STRETCH BEFORE & AFTER!

Gentle stretching before AND after a workout is a key component not to be dismissed.  Trust me, I've been there and sometimes you just don't want to 'waste your time' stretching.  I want to emphasize the gentle part for a minute as well.  Especially before a workout, your muscles are not warmed up. This will cause them to be more tight and stiff - like a dry rubber band.  Over stretching or stretching to forcefully will actually weaken the muscle, making injury more likely. Once your workout is complete - consider stretching in a sauna (still gently) and really make use of the extra heat.  More about saunas below...  


HYDRATE!

You lose so much water during exercise and while it's best to replace it during exercise, refilling your personal hydro-tank after exercise is a great and simple way to speed up your recovery time. Water supports every metabolic function and transfer of nutrients in the body. Having plenty of water will improve each and every bodily function. Adequate fluid replacement is even more vital for endurance athletes who lose larger amounts of water during hours of sweating and peak activity. 


REFUEL!

It's SO important to make sure you eat within 60 minutes of a hard workout.   You just depleted your energy stores and now it's time to refuel them if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Some great go-to foods for a speedy recovery are protein shakes, bananas, nut butters, hummus and red peppers, yogurt, berries, fish and all green plants.  Let's just face it - green plants are the food to eat pre and post anything!



HOT COLD! 

Take alternating hot and cold to the next level.  The old advice of ice pack and heating pad have great purpose but are better for targeting certain areas.   Try taking a really hot shower and then switching to the coldest setting for about 30 seconds (or how long you can handle it) and switching back to hot again.  As well, if you have access to a steam room or sauna - go stretch in the heat for 5-10 minutes, go out and take a cold shower (or use the ice bath if it's available) and the return to the sauna.  Repeat the process 2-3 times for best results.  


DID SOMEONE SAY SAUNA?

Of course I did.  I would almost go as far as saying that I'm one of the biggest sauna fans in the world.  It's for good reason too.  The health benefits that saunas deliver make me wonder why more people don't invest in building one in their own home! {If you DO want one built, talk to THESE GUYS and you'll be on your way to better home health in no time!} But back to muscle recovery...  If you're already going to be stretching and alternating hot and cold in that gift of a sauna - enhance the experience further and add Eucalyptus oil or Spray!  For the oil, mix the essential oil into another base, like almond or jojoba and you'll quickly have a muscle recovery rub!  The oil penetrates deep into the tissue (more so in the heat of the sauna) for an anti-inflammatory effect.  When using the spray, simply spritz into the shower steam or the sauna/steam room.  The oil in the air will then enter your lungs and be carried off to nurture the needier parts of your well-worked muscles.  


You are working out and exercising to better your health and look your best. Congratulations! That's a big commitment you should be proud of!  Please take care of yourself with proper diet, rest and recovery as you live your life to it's absolute fullest! 


-Navae Fiona