Body

All the research and tips + tricks you should know about your body’s health to help you have more energy, prevent illness, and feel your best!

  • Body

    The Best Secret Tool For Pain Relief: The Acupressure Mat

    Why You Should Use An Acupressure Mat » From the Infinite Embers blog

    Acupressure Mat » From the Infinite Embers blog

    My acupressure mat has helped me a LOT as I’ve recovered from debilitating neck pain.

    I have tried just about every back/neck pain tool out there (my credit card can attest to this) in desperation to find relief, so the fact that I say this thing actually works means a lot. There is a huge difference in not just my pain levels but also my stress and focus on the days when I “don’t have enough time” to use my acupressure mat. (I use quotes because, of course, how we spend our time is entirely within our control, but I digress.)

    This so-called “beds of nails” is one of the few health tools that a) you can buy for pretty cheap and b) will actually deliver real, measurable health benefits with every use.

    So what is an acupressure mat?

    Acupressure mats were created in Russia in the early 1980s by Ivan Kuznetzov as a sort of self-acupuncture medical device. Basically, he was trying to create the poor man’s self-acupuncture tool. (I respect the hustle).

    Since he couldn’t use needles to target specific points of the body, he covered a rubber mat with stainless steel office pins and figured when he lay down on it some of those pins would hit the right spots. It was loosely based off the science of acupuncture as well as the literal beds of nails used in some branches of Hinduism and yogic tradition.

    What’s interesting is that Kuznetzov ended up discovering that while the mats weren’t as effective at doing exactly what acupuncture did, they had their own incredible health benefits that were altogether unique. The mats were so effective that the product was quickly mass-manufactured and became a huge success.

    What are the mats’ health benefits? Why do they work?

    The biggest reason is this: because the mats are covered in tiny spikes, a very large surface area of your skin gets stimulated all at once. This stimulation causes tiny reflexes in the skin that produce a flood of endorphins.

    Endorphins make you feel really good.

    You’re probably already thinking this, but in case you need to be reminded of the wisdom of Elle Woods:

    “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.”

    Like exercise, those tiny spikes give you endorphins, too. So, bonus effect of using your acupressure mat: a happy (and alive!) partner because you’ll be living your best life.

    After your body releases those endorphins, it follows that up by releasing a number of other physiological regulators into the bloodstream such as growth hormone and insulin.

    All you really need to understand is that this is VERY good for your body. A number of diseases are actually linked to abnormalities in the endorphin system, including schizophrenia, epilepsy, Parkinson’s disease, hypertensia, diabetes, PMS, hot flashes, and weight problems.

    I think we can all probably agree that we’d like those endorphins, please.

    Acupressure Mat » From the Infinite Embers blog

    More acupressure mat benefits:

    • Reduces pain
    • Strengthens the liver, spleen and kidney
    • Alleviates headaches
    • Increases energy and decreases fatigue
    • Reduces depression and improves mood
    • Improves sleep and alleviates insomnia
    • Relieves stress and promotes relaxation
    • Eases spinal problems and sciatica
    • Relaxes muscle spasms and cramps
    • Activates the immune system, improving defenses especially against the flu, common cold and asthma
    • Regulates digestion and elimination
    • Promotes healthy blood pressure
    • Improves conditions of cystitis, diarrhea, hemorrhoids, PMS and complicated periods

    » via Reflexo-Therapy With Mechanical Cutaneous Stimulation «

    I mean come on! Is that not a pretty impressive resumé or what? Sign me up!

    How do you use an acupressure mat?

    The best part about these mats is that they give you a ton of benefits for, like, zero work. All you have to do is lie down and relax!

    There are a ton of acupressure mats available to buy online and in wellness stores everywhere, and they’re all basically the same. I use this one from HemingWeigh and highly recommend it. Plus it comes with a handy travel case!

    Most mats come with a comfy neck pillow that provides stimulation along the cervical spine (so key for targeting my neck’s muscle spasms). So, you just lie down so your entire back is on the mat (the neck pillow is optional — my husband prefers to ditch it and just lie flat).

    You want your bare skin to be on the spikes, so you’ll probably want to be somewhere you’ve got some privacy (like, not your office). I like to have a blanket over me because I get cold but you do you.

    By the way — these mats sound a lot scarier than they are. Not many people get a ripple of delight at the thought of lying down on some sharp spikes, no matter how good it may be for our bodies. Understandable.

    But using an acupressure mat does NOT hurt. I promise!

    Now, I’ll be honest with you, I had an interesting reaction the first time I tried using my acupressure mat — I found it so painful I couldn’t bear to lie down for even a few seconds. This, I must re-emphasize, is not normal. Using the mat doesn’t hurt. It’s not the most comfortable thing in the world at first, but it doesn’t hurt. The spikes aren’t sharp. Plus your body quickly settles into it and soon you hardly notice it and just feel amazing, like you’re floating.

    So wait — if it’s not supposed to hurt, why did it hurt?

    My nervous system at the time was completely f*cked. I was addicted to my pain killer prescription. I didn’t meditate at the time, and had only recently discovered yoga. The pain in my neck overshadowed my every waking thought, and I couldn’t get relief. I was a buzzing ball of stress and anxiety and pain.

    My body’s reaction was actually a major wake-up call for me. I did the usual Google research to find out if the mat was supposed to be THAT unbearable — I’ve always had extremely high pain tolerance, so how could anyone stand this? And when I read that the mats aren’t supposed to be painful, I realized just how damaged my body was.

    Acupressure Mat + Corgi » From the Infinite Embers blog

    It turns out that the acupressure mat is exactly what my burnt-out body needed.

    After a couple of months of healing, I finally got brave enough to try my acupressure mat once again. By this point I’d mostly weaned myself off the pain killers and had begun a mindfulness practice, so my body wasn’t quite as fried as before.

    As soon as I lay down, I nearly cried with relief. The mat didn’t hurt. In fact, it felt incredible.

    Since then, I’ve been using it every day, 20 minutes a day. You can start out lying down for whatever length of time you have or feels good, but do try to work your way up to 20 minutes a session to really give your body time to do its thing.

    My secret pro-tip? Try meditating while you’re lying on your mat.

    I actually owe my meditation practice to my acupressure mat. It essentially forces you to into a meditative state, if you let it. You’re still and quiet for however long you choose to lie down, so it makes sense to really dive into that mental state. The awareness of the sensations against your skin are a good guiding tool for your thoughts and help keep you present. Plus, the mats are so relaxing that I find it’s much easier for me to slip into a deeper meditation and focus when I’m on the mat.

    If meditation’s not yet your thing (I’ll make it your thing eventually, don’t worry), I also recommend listening to soothing music or an audio book or podcast you love. Make it a special time for you to honor yourself and actually decompress. Breathe deeply, and try to relax anywhere your body might be holding onto to tension.

    I hope you enjoy your time on your acupressure mat as much as I do.

    » Song Vibes «

    Have you tried an acupressure mat before? Do you have any neck or back pain? Let me know what other tools you’ve used for pain relief!

    xo,

    Amy

    This post is not sponsored, but there are affiliate links throughout this post. I genuinely love these products and know you will, too. Thanks for supporting the blog!

    Photos by Matthew Hanley, edits by me

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  • Body

    You Need To Fix Your Spin Form

    You Need To Fix Your Spin Form » From the Infinite Embers blog

    » Top: Puppies Make Me Happy «

    Your spin form probably sucks.

    But it’s okay! Nearly everyone’s does. Mine sucked for a long time, too, before I became an instructor. Even though you’re trying your best and your instructor may (or may not) be giving excellent cues, it’s really challenging to focus on getting through a sprint while also thinking about your spin form.

    I mean, I would weep if I ever saw a photo of me in spin class way back when. When I took my first indoor cycling class way back in 2011, spin kicked my ass. And I know I took all my tension straight into my shoulders and was hunched over my handlebars like a tiny gorilla. Yikes.

    Whether you do indoor cycling or legit road cycling, having good form on your bike is KEY.

    When I teach (and I will be back to guest teach for a week at PURE Indoor Cycling the last week of Oct in San Diego!) I try to talk about form a lot. Like, I maybe talk about it too much. But it’s just the MOST IMPORTANT part of taking a spin class.

    If your spin form isn’t correct, the rest of your workout will be negatively affected as well. But when you have good form, you’ll find you get results a lot more quickly, which makes you stronger and can prevent injuries (bonus: you’ll also be in the best shape of your life, especially if you have a strength-training and stretching routine in addition to doing spin).

    Let’s break down proper spin form:

    You Need To Fix Your Spin Form » From the Infinite Embers blog

    Here’s what you should look like, scanning from the base of your body up to the top:

    1 » Feet are flat + working with equal force.

    As you pedal forward you want to feel your heels pressing down as you lower. Then, focus on pulling your knees up into your chest to bring your feet back up.

    Also, press equally into both feet. SO many people in rhythm-style classes develop a horrible habit of pressing down more forcefully with their right foot in order to stay on the beat. This means that as they ride they’re essentially galloping. This both looks funny AND can really cause a lot of problems because it twists and destabilizes the pelvis.

    I’m speaking from experience here! I developed some pain around my sacrum for a while before I figured out I was unevenly training my legs that way. So it KILLS ME when I see this.

    Seriously.

    I DIE INSIDE.

    Ideally in these classes we’d all alternate leading with both our right and left foot, but that’s unfortunately just not how most studios teach (it tends to create a disorganized uncoordinated mess). So, you must focus on pushing and pulling equally through both your right and left legs.

    And since we’re talking about your feet…

    One more thing – you want your feet to point straight ahead. Check your shoe’s clips to make sure they’re on straight and ask the staff at your gym or studio to adjust them if they’re crooked or tighten them if they’re loose. You don’t want to ride with your foot all twisted or unstable! Again — been there, done that, nursed the aching ankle for a week, etc.

    And, for the love of your arches, buy or rent spin shoes.

    Seriously. Don’t use sneakers in cages. Your feet will feel so much better, I promise. Find out what clips your studio or gym uses – you’ll probably need to buy either the Look Delta or SPD cleats.

    I highly recommend buying your own pair of cycling shoes even if your studio offers free shoe rentals. The shoe will be much sturdier and molded to your foot – and also sharing sweaty spin shoes with other people is just disgusting. I mean really. I worked at the front desk at a busy spin studio for a while before I began teaching and I would never, ever wear those shoes. But that’s just me.

    These are the Pearl Izumi shoes I use and I LOVE THEM.

    2 » When you’re on the downward stroke sitting in the saddle, your knee should be right above your ankle.

    You Need To Fix Your Spin Form » From the Infinite Embers blog

    It should look like this. You want to avoid your knee pushing forward over your toes as that puts a lot of strain on the knee.

    When you’re up out of the saddle, make sure your knees don’t go forward of your toes.

    This is often controlled by the set up of your bike, so if you’ve been measured correctly you should be good to go. I’ll go over how to set up your bike in a future post, but for now please ask your instructor or the desk staff at your gym or studio to help you if you’re ever not sure if you’re positioned correctly or don’t feel comfortable as you ride.

    3 » Your hips are pulled back.

    This will also affect #2 – if you start to bring your hips forward as you ride, your knees will likely start to jut forward of your toes. You want to always think of lining up your hips with the back of the saddle, whether you’re in or out.

    The real trick to nailing your spin form when you’re out of the saddle is to think of holding a squat.

    Do a little squat right now. Ok, great. That’s exactly what you want on the bike.

    Knees are over the centers of your feet, hips are back, and most importantly:

    4 » Your pelvis + spine remain in a neutral position.

    Think of standing with your absolute best posture. Now stay in the same position from the waist up, but hinge forward at the hips, just like a Barbie doll. Bend your knees. Boom. That’s a squat. And that should be you on a bike. From your tailbone to the top of your head, your back should be nice and long and aligned. Your chest and back should feel broad and relaxed.

    In order to keep a strong neutral spine while you spin, you have to engage your core.

    To engage your core, picture someone punching you in the stomach. Notice how you brace your abdominal muscles? Try to hold that for a beat every time you exhale to really use your abs during your ride. This makes spin a killer core workout (really! especially in out-of-the-saddle moves) and will help you get more power out of your pedal strokes.

    5 » Your shoulders are relaxed + neutral. Your head is up.

    Remember, everything is neutral — including your neck. Yeah, it’s hard to understand what to do without looking at the instructor, or maybe you just love watching yourself in the mirror (guilty, I admit it — I’m not even ashamed). But if that means you’re cranking your head up or twisting to one side, you could be setting yourself up for neck pain. So look wherever you must in order to keep your cervical spine happy and neutral, and maybe try closing your eyes.

    That’s one of the my favorite parts about spin – the fact that you can close your eyes and go internal while you do the workout. I’ve found it to be super meditative.

    6 » Your hands are light on the handlebars.

    You Need To Fix Your Spin Form » From the Infinite Embers blog

    When you ride out of the saddle, keep a relaxed, light grip on the handlebars. As soon as you start to clench with your hands, tension rides up your arms, into your shoulders and then into your back. Relax.

    If you’re pushing yourself to the point of holding a death grip, you might want to use that as a sign that you need to back off and rest a little. It should be a challenging workout, but never to the point where you start to tighten up muscles you’re not supposed to be working.

    When you’re in the saddle, push lightly with the palms of your hands into the handlebars. Recruit your abs to help take the weight off your hands. Keep your spine long and neutral and bend your elbows slightly. Don’t curl into yourself – you want to keep your chest open.

    » Pro Tip to Nail Your Spin Form: Before you spin, hold a plank for 1 minute, then do at least 15 squats!

    This helps you get warmed up AND feel all the necessary muscles engage before you get on the bike so they’re easier to tap into once you start your ride. I love to do this before I get on the bike and highly recommend trying it. Just get to the studio nice and early so you actually have room to throw a plank down somewhere.

    » Song Vibes «

    What not to do, haha.

    What’s one thing you can improve in your spin form? I still constantly remind myself to keep my upper body relaxed. It’s hard! Share your struggle with me in the Comments below.

    xo,
    Amy

    This post is not sponsored, but there are affiliate links throughout this post. I genuinely love these products and know you will, too. Thanks for supporting the blog!

    Photos by Matthew Hanley, edits by me

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  • Body

    Vegan, Gluten-Free Healthy Stir-Fried Veggies + Quinoa Recipe

    Vegan Gluten-Free Stir Fry Quinoa Recipe » From the Infinite Embers blog

    Vegan Gluten-Free Stir Fry Quinoa Recipe » From the Infinite Embers blog

    This delicious and healthy stir-fried quinoa recipe is a staple in our house.

    It’s SO GOOD. If you’re looking for a healthy, satisfying, super easy dinner to throw together quickly during the week (you know, when you’ve been going non-stop with work and have no time), this quinoa recipe is for you.

    It’s also really freaking good for you.

    Just how healthy is it? Let’s break it down:

    • It’s vegan! Yup, I’m vegan. I have been for about 5 years now, and I’m never going back. I absolutely believe that a plant-based diet is the healthiest — but I also respect that we’re all different and it’s not my place to tell anyone else how to eat. However, I have to say, my energy levels are off the charts now that I eat only plants and I feel so much better. I mean, we all know we should eat more veggies, right? So an all-plant-based meal now and then is a great way to start to add more nutrition into your diet. Oh, but what about protein? I swear I might explode if I hear this question one more time. Here’s the answer:
    • This has SO MUCH PROTEIN. Did you know broccoli has 4.2 g of protein per serving? Yes, plants have protein, too! And the real star of this recipe is the quinoa.
    • Quinoa (pronounced keen-wah) is actually a seed that can be cooked (and tastes like) a grain. 1 cup of it has 8 grams, more than an egg. The best part? Quinoa is a COMPLETE protein, meaning it has all the essential amino acids our bodies need to get from food because they cannot produce it on their own. Meat is also a complete protein, and meat eaters like to use this as an argument against veganism. Many vegetables on their own are not complete, but you just have to be smart and eat a balanced diet. For example, beans and rice individually are not complete proteins, but if you eat them together they contain all the amino acids you need and so combined are a complete protein. Quinoa is just awesome because it’s one shot-one kill, giving you all the amino acids in one go.
    • This recipe is also Gluten-Free. I’m not Celiac, but I choose to eat gluten-free because I have digestive issues if I eat gluten and, you know, I prefer to not be bloated. This quinoa recipe is great for anyone gluten-sensitive.
    •  It has alllll the vegetables. As many as you want, in fact!

    Now, today’s post is extra special, because I’m bringing on board a guest blogger: Matt, otherwise known as my husband.

    Why? Well… I need to be honest with you guys. I love healthy food and am passionate about nutrition… but I’m just the worst cook. I’m sure Matt has a folder somewhere of all the screenshots he’s saved of text-message exchanges with me where I’m panicking over some idiotic kitchen crisis. I’ve been known to overcook frozen french fries, turn a stew inedible, and burn just about everything I make to the bottom of the pan.

    Matt, on the other hand, is actually an incredible cook, and has far more patience than I, so it’s for both our sanity’s sake that he’s taken over the cooking duties in our house. I’m so grateful. And I gotta tell you guys — he feeds me like a queen. I’m completely spoiled at this point — like my dogs, who now immediately sit behind you when you make a smoothie because Matt always lets them lick the almond butter spoon.

    At least we’re all well-fed.

    Vegan Gluten-Free Stir Fry Quinoa Recipe » From the Infinite Embers blog

    Matt created this quinoa recipe, so I wanted him to be the one to tell you how to make it.

    I can also attest that this quinoa recipe is actually something I can successfully make. It’s super easy. Trust me, if I can cook this, you can, too. So it’s just ideal.

    Anyway, I’m going to let him take over now. Enjoy guys!

    Hi everyone! I’m Matt, Amy’s husband/head cook of the house, and today we’re gonna learn how to make some bomb-ass quinoa.

    If I were a food blogger, this is where I would tell a long and rambling four page story (constantly interrupted by pop-up ads), replete with enormous photos that take more time to load than the food takes to cook. Before I ever got around to telling you what you were cooking, you’d endure a Gilgamesh-length saga about how my semester abroad a decade earlier found me sweltering in the Mediterranean, nostalgic for the Fall, and reminiscing about quiet days on Lake Woebegone with my Grandpappy and coming home to Grandmama’s Tuscan Squash Medley.

    Yeah, no.

    I’m going to be giving you directions on how to make a Veggie Quinoa Stir-Fry.

    So no story. And I’ll get to the ingredients and directions in a heartbeat. But I will offer a few guidelines about cooking and preparation first, mostly to convey that you can and should adapt this recipe to suit your tastes.

    To me the mark of any really great recipe is its adaptability. Recipes that let you wildly adjust the flavor profile, heat index, hell even the ingredients you use… they’re more than just fun — they’re useful. In the real world our cravings and what we have available in the fridge can and do change from day to day. My wife is a spice fiend… except on those random days where she’s not. Bell peppers are my favorite veggie to throw in just about anything, but sometimes I also want to just clear out the produce drawer in the fridge and get everything we have cooked and on a plate.

    Really great cooking is freewheeling and experimental art — it isn’t chemistry or a complicated math problem. If those are your jam, try baking. But if you’re a fan of improvisation then the stovetop is your stage to rock out on.

    For the quinoa recipe template I’m about to give you, remember that it’s just that: a template.

    If you have a low spice tolerance, consider omitting the red pepper flakes, or add them later on instead of sauteing them into the oils. Big fan of ginger? Double the amount you use. Hate asparagus? Cool, throw some snow peas in instead. There are very few wrong ways to cook a meal like this. (Like say, overheating the oils and burning the garlic/ginger; then serving that to the people you love to your eternal shame. That is most definitely the wrong way. Amy’s Note: This is me.)

    Go over it once, think about the tastes you tend to like, and plan out your tweaks in advance. For this quinoa recipe in particular I find it’s a lot of fun to make this on a day I’m going to the farmers’ market in the morning and wing it based on the fresh veggies I can pick up. Have fun, and bear in mind this can make a healthy amount of leftovers.

    Vegan Gluten-Free Stir Fry Quinoa Recipe » From the Infinite Embers blog

    Ingredients:

    Makes at least 4-6 servings

    • 3 Cups Quinoa
    • 3 Cups Water or Low-Sodium Veggie Broth (Broth gives the quinoa a more savory flavor, water keeps the flavor more neutral and brings the nutty flavor of the quinoa forward.)
    • 1 Tbsp Refined Coconut Oil
    • 1 Tbsp Peanut Oil
    • 1 Tbsp Sesame Oil (You can play with the proportions of the oils to suit your tastes. I personally like reducing the Sesame in favor of a little more coconut oil at times.)
    • 3 Cloves Garlic, minced
    • 1 Tbsp Grated Ginger
    • 1 Bunch Green Onions (Separate green from white. Mince the onion whites and chop the greens.)
    • 3 Large Carrots, shaved into 2-3 inch strips
    • 1 Bunch Asparagus, snapped/cut into 2 inch stems
    • 1 Medium Head of Broccoli, chopped into nickel-sized pieces
    • 2 Bell Peppers, any color (I recommend 1 Green and 1 Red) chopped into nickel or quarter-sized pieces
    • 1/3 cup Tamari Sauce
    • 1 tsp Crushed Red Pepper
    • Optional Veggies: Cauliflower, Brussels Sprouts, Snow Peas, Mung Bean Sprouts, Diced Radishes, Sliced Cucumber…go nuts! Add whatever you want! (Crisp and firm veggies tend to work best — squash like zucchini can produce mixed results.)

    Before you get started, always take a breath and plan out the sequence of events in your mind. Then get ready to go to attack this noise.

    Begin by pouring your dry quinoa onto a large frying pan and cranking up the heat till the shells start cracking. (Did you know you’re supposed to do this with quinoa? YEAH. Makes a difference.)  Don’t be a punk and burn it. Once the majority of the quinoa has popped and there’s a nice aroma in your kitchen, pour the quinoa into a strainer and rinse with water.

    Once you’re done with this, put the quinoa and the water/veggie broth into a medium saucepan. Bring to a slow boil, then turn the heat down to medium-low and cover for about 15-20 min.

    You’re going to chop up your veggies now while the quinoa soaks up the liquid, but check in on it and stir it periodically.  The goal is to have all the fluid absorbed, but not burn the quinoa. If you’re still prepping vegatables when the quinoa finishes, just remove it from the heat and let it sit in the pot.

    Okay superstar, you’re chopping and dicing like righteous Iron Chef. I’m proud of you. Things are going to move fast from here, so don’t commit to starting the next phase until you’ve got everything at hand and prepped.

    (It’s helpful to have a small bowl with the ginger, onion whites, garlic and red pepper flakes all together. In another larger bowl you can have all your other veggies together to make it easy on yourself, but I’m not here to tell you how to live your life.)

    When all your ingredients are ready to go, whip out a large wok and slam it onto your stove top. Throw your oils into in and heat them up on medium.

    Once your oils are heated, toss in the small bowl with the garlic/onion/ginger/red pepper flakes. Your kitchen should immediately start smelling amazing. Don’t waste any time before you start stirring, or you might burn the garlic/onions. As you’re stirring try to also spread the oil around the wok as much as possible so your other ingredients are less likely to stick later on. After a minute or two your oils should be saturated with flavor.

    Grab that large bowl of veggies and drop them into the wok. Keep stirring. The goal is to have all your veggies heated through — they should be well-coated in the oil, but not over-cooked to the point they’ve gone limp or the oils have been burnt up.

    Once you get to that point it’s time to bring the quinoa back around and stir it in. (You’ll likely want to turn the heat down to low/medium-low. Quinoa can also be an annoying escape artist. Pay attention as you’re spooning it into the wok or you’ll wind up with little seeds all over your counter and stove top.)

    Mix together all your veggies and quinoa.

    Once they’re well integrated the coup de grace is to pour in the tamari sauce and stir in.

    That’s it! You’re done. Spoon into serving bowls, grab some forks and chow down. Use Siracha, lime wedges, or Tamari to adjust the flavor to your liking.

    The leftovers for this work just as well cold as they do warm and will last several days in the fridge. Try it, play with it, and find ways to make it your own.

    Let us know if you try out this recipe! Share your thoughts (and any links to your own vegan/gluten-free recipes if you have them!) with us in the Comments.

    xo,

    Amy + Matt

    There are affiliate links in this post, all for stuff we both genuinely love and recommend, to help you get your grocery shopping done for this recipe so all you have to worry about are finding fresh veggies!

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  • Body

    How To Squat With Correct Form

    How To Do A Squat With Correct Form » From the Infinite Embers blog

    The squat is just always going to be one of my favorite workout moves.

    It’s so simple, yet majorly effective. Squat is also a word that if you think about too much starts to sound really weird. (You’re welcome)

    I make sure to throw in a round of squats at least 3 times a week when I train!

    Why squat?

    Squats are amazing because they’re a functional movement — that is, it’s a movement you do in real life. It’s rare that we’re lunging around our houses, but you know you gotta squat to lift up a heavy box.

    A squat is also a compound movement, meaning it involves two or more joints (hips and knees). It also recruits the majority of your muscles. We tend to think of squats just as a booty-building move (and it will help you build up that #peachbutt), but it involves not just your glutes but also all of your legs, core, hips, and back. Hold a weight in your hands while you do it and it might just work almost every muscle group in your body. Stronger muscles means improved physical health and decreased risk of injury — starting to get why I love squats yet?

    There are of course different variations of squats. For example, if I need to drop down to the ground for some reason (like to play with my dogs), I tend to prefer to hang out in malasana (which is a yoga squat that’s fairly deep), instead of sitting (it’s definitely strange). If you can rest in that position comfortably, it’s way better on your back than slumping cross-legged, even if it does look a little odd. In many countries around the world, especially in Asia, that’s just how they hang out. Walk around Bali and you’ll see lots of vendors chilling a couple feet off the ground. They know what’s up.

    (BTW — you should also be squatting to go the bathroom. But that’s for another post.)

    Today I want to talk about the basic bodyweight squat, since that’s the squat most of us know and love/hate.

    It’s a fitness move you’d think everyone would basically do correctly, but you’d be wrong, my friend.

    I have seen some jacked-up squats when I’ve taught them in my classes.

    So let’s go over correct squat form.

    Here’s the right way to do a standard bodyweight squat:

    How To Do A Squat With Correct Form » From the Infinite Embers blog

    • Stand with your feel slightly wider than hips’ distance and slightly turned outwards
    • Push down through your heels so your weight pulls backwards
    • Bend your knees as you pull your hips back and down
    • Keep your back long and in neutral (low back maintains natural curve)
    • Your pelvis should also stay in a neutral position (no tucking!)
    • Keep your chest broad
    • Engage your core
    • As you sink you hips down, only go as far as you can while maintaining your long neutral spine
    • Watch your knees and make sure they do not bend past your toes
    • Also focus on keeping your knees tracking over your 2nd and 3rd toes so they don’t cave in or bow out
    • Grip the floor evenly through all ten toes
    • The goal is to get your hip joint below your knee joint (this position is called “parallel”) — but work up this and only lower as far as you can while maintaining proper form
    • Squeeze your seat when you come back up to standing
    • Do at least 3 rounds of 15 sets
    • You can also up the intensity of your workout by holding your squat down as low as you can for as long as you can, then adding little pulses, moving your hips up and down 1″. Get ready for that booty burn!

    Now here’s what NOT to do:

    Avoid These Common Squat Form Mistakes » From the Infinite Embers blog

    I can’t even stand to look at this one. Like just looking at my back makes me want to scream.

    What’s funny is that I was posing in this horrible Gollum position for this photo when a couple walked by… they must have been so confused watching my husband taking photos of me like this. I like to think they assumed that I was attempting to do this squat as I tried to look super cool on Instagram with this beautiful Hawaiian view and that no one had the heart to tell me that I really sucked.

    This was actually the second round of photos we took showing the bad form, because in the first one I didn’t jut out my knees far enough for it to look wrong. It hurts to do! Guys! Why do you do it?!

    This picture is obviously overly exaggerated, but sadly I actually do see these mistakes quite often when I teach. Thankfully not often all at once though – it’s actually fairly difficult to try to squat this horribly!

    To recap, here’s what’s going wrong in this photo:

    • My spine is rounded forward – and my chest is caved in
    • I’m also hanging my head down so my neck is rounded forward, too
    • My hips are tucked under like a dog with a tail between its legs instead of in neutral
    • I’m not using my core at all
    • My knees are going way too far forward – past my toes!
    • They’re also caving in towards each other instead of staying in line with my feet
    • My weight is forward in the balls of my feet, not my heels
    • I also have my feet too close together and slightly turned in

    And now a video to bring it all together:

     

    Here I talk through and demonstrate how to do a squat correctly — it’s nice and quick for whenever you need an easy refresher!

    One final note:

    I usually do squats barefoot, but this coral happened to be a bit too sharp for my feet, so flip-flops it was! (They’re Oofos, which are incredibly comfortable and super supportive — here’s a link if you want to buy some! That’s an affiliate link and will help support the blog. I wear these flip-flops every single day and LOVE them.)

    When you do squats barefoot instead of in shoes, it helps you get better grip with your toes and strengthens the muscles in your feet. If you want a way to give them a little TLC after your barefoot workout, I recommend stretching your feet out.

    Do you love doing squats, too? Or is more of a love/hate thing? What do you struggle with the most when doing them? Share your thoughts with me in the Comments!

    xo,

    Amy

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  • Body

    Why You Should Use A Standing Desk

    Why You Should Use A Standing Desk » Infinite Embers blog

    » Corgi decided he had to be in the photo, too. (He loves the camera because he knows he can get treats for posing.) «

    My standing desk is one of my favorite things.

    I’m pretty much in love with it, to be honest. I’m at my standing desk the majority of the day, and right here, in this little corner of my living room, is where I make this blog happen. So that makes it extra special for me.

    Granted, I’m not exactly in love with the specific design of the desk I have – it’s definitely more utilitarian than chic. I got it brand-new off Craigslist back in 2014 for super cheap, but I’m thinking it’s due for a makeover. I want to paint it all black so it actually matches our home’s aesthetic (hint, hint, Matt – haha).

    But it’s hard to hate on my standing desk because it has helped me completely transform my posture, and, in turn, helped me recover from a horrible neck injury. So I really do love it.

    I have the worst posture when sitting.

    Picture me just curled over the keyboard of my desk, cranking my neck up, feet up on the chair seat, while I’m sliding down and twisting to the side and leaning to the left. This is definitely an obscure reference, but I used to sit like L from the Death Note graphic novels. Except worse? (Yes I’m a closet nerd.)

    But who actually sits in a chair at their desk with perfect posture? And even if you do…

    Sitting is really bad for your body’s health.

    Prolonged periods of inactivity (i.e. sitting for a long time without moving much) increases your risk of getting cancer, heart disease, and type 2 diabetes according to a study published by the Annals of Internal Medicine. It’s also “a risk factor for all-cause mortality,” according to a study from the Sydney School of Public Health, which means sitting just generally brings death closer to knocking on your door. And this is independent of any additional physical activity you might do the rest of your day. That means you can’t undo the harm by working out more later (but you should obviously still work out).

    All this information gained a lot of media attention around the same time I developed a chronic neck injury. Dr. James Levine, director of the Mayo Clinic-Arizona State University Obesity Solutions Initiative and inventor of the treadmill desk, even declared that “sitting is the new smoking.”

    Now, that’s maybe a bit extreme. It’s a powerful image – doesn’t that just terrify you? – but they’re not really the same thing. You should never smoke. Even one cigarette can do a lot of harm. But you’re not going to die because you have to take a super long flight or, you know, go to school or work. Sitting is an unavoidable part of our lives in many respects, and while it’s not great for you, it’s just about finding balance. The media loves to make stories extreme. So don’t freak out.

    In my opinion, the worst part about sitting is how horrible your posture becomes.

    If you can’t avoid sitting, at least make your mom happy and try to sit up straight. All of the rounding forward I did during my 10+ hour long days chained to a desk when I worked in TV destroyed neck. My muscles were completely seized up and I could barely turn my head.

    We’re all kind of set up for failure in the sitting department. We’re forced to sit through school, then at home for homework, then at desks for work. You can’t adjust most desks’ height, so they’re rarely at the correct angle for your arms. Plus, it takes a lot of core and back strength to sit up well, which can get exhausting.

    I tried getting a large exercise ball to use as a chair instead, and I found that it did force me to have better posture. But I didn’t feel super comfortable, and I was still sitting. As I became obsessed with trying to heal the unbearable pain and immobility in my neck, I made it my mission to live as healthfully as possible.

    So when I left the TV industry and moved to San Diego, I sold my desk from college and got this standing desk. And now I’ll never go back.

    Why You Should Use A Standing Desk » Infinite Embers blog

    I truly believe everyone should be using a standing desk. Why?

    The benefits to using a standing desk:

    • Improves posture
    • Strengthens supporting core muscles
    • Reduces risk of cancer
    • Reduces risk of obesity
    • Helps avoid shoulder and back pain
    • Helps blood sugar levels return to normal faster when standing after a meal

    » via Harvard Medical School «

    One thing to note: standing doesn’t necessarily burn significantly more calories than sitting. That should never be your reason to do anything, really, but just don’t expect your standing desk to be a weight-loss tool. I’ve got plenty of workouts for you if that’s what you’re looking for.

    I’ve been able to dramatically improve my posture by standing instead of sitting when I’m at my computer, which in turn has helped support my neck recovery. Plus I feel more energetic and more engaged as I work!

    How to transition to using a standing desk:

    1 » Buy a standing desk or convert your old one

    The easiest option is to just elevate your own desk by putting it on top of some stacks of old books, or maybe use these risers if you’d like it to look a bit nicer.

    Another awesome option is to get a desk converter for your computer to put on top of your desk. This gives you the option of sitting or standing.

    Your final option is obviously to buy a standing desk. This is the best affordable one I could find for you guys. If money isn’t as big of an issue and you’re looking for a sleeker option and a desk that adjusts from sitting to standing with just the press a button – then the Evodesk is what I’d buy. Or, do like I did and keep an eye on Craigslist and Facebook Marketplace for a deal!

    2 » Use an anti-fatigue mat

    Standing can be hard on your joints, so you want to give your feet some cushion when you’re at your desk. I love this anti-fatigue mat! Using a mat helps eliminate pressure that can lead to joint and muscle fatigue caused by standing for long periods of time. I actually prefer to double up and stand on two mats for even more cushion.

    3 » Adjust the height correctly for your keyboard and mouse

    This is key. Positioning the height of the desk so your keyboard and mouse are correct will help prevent you from rounding forward in the shoulders and upper back. When you rest your hands on your keyboard, your elbows should be bent to just slightly more than 90 degrees. This does make it difficult to share a desk, however, so you get to set it up as a special space just for you.

    Why You Should Use A Standing Desk » Infinite Embers blog

    » I love the handmade soy wax candles from 1502 Candle Co, a small business in San Diego – the maple + tabacco scent is my go-to! «

    4 » Make sure your computer is at eye level

    I prefer desks that have an additional level for your computer for this reason. Your computer should be elevated and not resting on the same level as your keyboard and mouse. If your desk doesn’t come with a shelf, I recommend getting a monitor stand. You want your eyes to be level with the top 1/3 of the screen when your head is in neutral alignment. The screen should also be 18-24″ away from your eyes. This will help you keep good posture and not jut your head forward, and will prevent you from straining your neck and eyes.

    Also! If you have a laptop, please buy yourself a separate keyboard, either wireless or not, so that you can elevate your laptop to the right height while keeping your arms in the correct position to type.

    5 » Maintain good posture

    This makes all the difference and will ensure you actually reap the benefits of your newfound standing ways. Stand with your absolute best posture, like you would in Tadasana if you practice yoga. Separate your feet so they’re hips’ distance and parallel. Your ears should be directly in line with your shoulders, shoulders in line with your hips, hips in line with your knees, knees in line with your ankles. Keep a soft bend in your knees and press through all four corners of your feet. Stand so that your spine is straight and in neutral, core slightly engaged. Arms are relaxed at your sides. Keep your gaze straight ahead so your head and neck are in neutral, shoulders relaxed. Breathe deeply and try not to lean your weight to one side.

    6 » Start slowly

    Begin by standing at your desk for only 20 min a day, then gradually increase the amount of time. Only stand for as long as feels comfortable. Your body will need time to adjust to working and holding itself differently from sitting to standing, so be patient. Eventually you’ll likely be able to stand and work at your desk for as long as you want without feeling fatigued!

    7 » Take frequent breaks

    Try to move around at least once every 30 minutes. I use this time cube to remind me when I need to take a break. I usually go refill my water or snuggle my corgi, because he’s almost always by my side. Just move around a little or sit down for a while if you need to rest.

    8 » Take care of your feet

    It’s obviously challenging on your body to be standing for long stretches of time, and your feet absorb most of the pressure. So give them some rehab when you’re done for your day. I also recommend elevating them above your heart if possible to help reduce any swelling or tension they might feel. Legs Up The Wall pose from yoga is an awesome way to unwind.

    How much do you sit in a day? Have you ever tried a standing desk? Share your thoughts with me in the Comments below!

    xo,

    Amy

    There are affiliate links in this post, all for stuff I genuinely love and recommend!

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  • Body

    September 2017 Spin Playlist

    September 2017 Spin Playlist » Infinite Embers blog

    Anyone want a free spin playlist?

    Good! You’re in the right place. In fact, I’ve got not one, but TWO Spotify spin playlists for ya.

    But first, a little update – I got kinda very down this week. Just feeling very isolated and missing home. As much as I love Hawaii, I’m often anxious for time to pass so I can return to Cali.

    BUT I don’t enjoy being a Debbie Downer so I joined Bumble BFF to meet some friends out here! I had my first “date” last night with a rad chick named Evie. It was a lot of fun and I loved her!

    Definitely check out the app if you’re feeling a bit lonely in the friend department. It’s a fast and easy way to get connected with other women who are also looking for friends. But maybe tell your husband first? Mine nearly had a heart attack when a Bumble notification flashed on my phone! haha If you want more tips on how to survive moving to a new city, check out this blog post.

    Now the good stuff: spin playlist time!

    So honestly the main reason I miss SoCal so much is I miss spin. I LOVE IT SO MUCH. Thankfully whenever I go back to visit I still get to guest teach at my former studio, PURE Indoor Cycling in San Diego. Like seriously, I LIVE for those trips. If you’re in San Diego, definitely go check PURE out! AND I’ll be there the final week of October for another round of guest teaching, so be on the lookout for that!

    I love to play the latest and greatest new releases in my classes.

    I never use the same spin playlist twice and try to focus on the current best (in my opinion) songs that have come out in the past month or so. It’s everything I’m listening to and loving at that moment, which is always new. That’s just my personal preference, because whenever I go take a spin class, I’m mentally taking notes the entire time hoping to discover new music.

    I’m a MUSIC PSYCHO. I love music. I can/do spend endless hours going down a Spotify rabbit hole just listening to new music and hunting out artists I’ve never heard. So I think of my classes as like a radio station playing the best in new music. But I totally do throw in older songs to shake things up when I’m teaching regularly. You’d be surprised how much work it actually takes to build a spin playlist – it’s something clients don’t really know.

    We fitness instructors spend a LOT of time on putting together original playlists.

    Or at least they should if they’re good, I should say. You can tell when an instructor is just streaming Pandora or using one of those 45 min nonstop covers of hit songs but like from the 90s… Anyone know what I’m talking about? (That’s the kind of spin that currently exists on the island, which is why I’m not currently teaching, btw. It’s awesome if that’s your thing! But it’s not my thing.) They’re just not as passionate about it. Some studios have rules against instructors using their own music, and I think using a company-wide playlist really cheats the class out of an awesome experience.

    Anyway, I don’t really limit the songs in my spin playlist to a specific genre (I love EDM + techno pop though), but they’re obviously all very upbeat, high energy songs. Then I arrange the songs by BPM to structure a really challenging class. I also want my songs to kind of tell a story and create a sonic experience.

    I’ve loved so many songs lately that I decided to make two playlists for ya this month. I use Spotify and post all my class playlists (and tons of other awesome playlists for every mood) on my account, so feel free to stalk me a little!

    My favorite kind of spin is the Rhythm style, where you ride to the beat of the music, do moves on the bike, and have a kind of emotional experience through it all.

    Think SoulCycle. So I build my playlists according to that type of “non-traditional” spin class. Totally cool if that’s not your thing, but I’m hoping this can help out my fellow dance-on-a-bike spin instructors out there and anyone who loves that style but doesn’t have access to a group glass.

    This is a great way to get a KILLER workout by yourself!

    Since I don’t have a spin studio to go to out here, I bought a used Schwinn spin bike of my own off of Craigslist for $300. My husband and I take turns listening to my most recent spin playlist and doing the whole class on our own. It’s actually a ton of fun!

    And before our bike arrived with the rest of our stuff (I had to spend the first month here living in a house with only a mattress. It was… liberating?), I went to a local gym. Most larger gyms have spin-style bikes out on their floors with the rest of the cardio equipment (or they sometimes are tucked in a corner, ask at your gym if you can’t find it! Do not use a recumbent bike!). You kind of have to be willing to not give a shit what you look like if you plan to do push-up/tap-backs on your bike in front of everyone slowly moving on the ellipticals behind you while watching Bachelor in Paradise. But once you put on your headphones and close your eyes and start riding, you’ll feel so free. It’s incredible.

    But of course, remember that you’re responsible for your health and safety when you work out, so I really only recommend the following classes for experienced riders. (fyi – here’s my disclaimer)

    Here’s how to do use each spin playlist:

    Your goal is to ride to the beat of the music (always with enough resistance that this is slightly challenging to do). You’ll do the move listed next to the song whenever the chorus drops. So it helps to maybe listen to the playlists and get familiar with the songs beforehand. You can ride in or out of the saddle (I ride primarily out). Make sure you’re watching your form!

    Each class is 45 minutes long. Remember to push yourself but to always listen to your body. And have FUN!

    If you have any questions about anything at all, please comment and I’ll explain anything you need!

    September Spotify Spin Playlist #1

    Click here to open the playlist in Spotify.


    The Breakdown:

    1 » Silent Skies » Drop Elbows Straight Down

    2 » Sorry Not Sorry » Push Elbows Out then In

    3 » 2U Remix » 2 30 second Sprints (1:58-2:28 + 3:19-3:49)

    4 » Text Ur Number » Push-Up/Tap-Backs (push elbows out then slightly lunge hips back until you lightly tap the back of the saddle with your booty)

    5 » Let ‘Em Talk » Tap-Backs (if out of the saddle) OR Triceps Crunches (drop elbows straight down while in the saddle)

    6 » The Man » Figure 8s (move your hips to back of your saddle, then the front, moving your torso side to side like you’re tracing a figure 8)

    7 » Feel Good Remix » 2 30 second Sprints (1:06-1:36 + 2:45-3:15)

    8 » Your Song Remix » Weights (grab a couple hand weights and do whatever upper body exercises you like – you can get off the bike or stay on, sitting upright in the saddle)

    9 » What Would I Change It To » Just ride. (no fancy moves – just reflect)

    10 » Dawn » 1 60 second Sprint (I know – 1:14-2:14) followed by 1 45 second Sprint (4:07-4:52)

    11 » The Louvre » Stretch (seriously – take a couple minutes and DO IT)

    12 » We Did It » A song to make sure you walk away from your workout feeling like the badass you are.

    September Spotify Spin Playlist #2

    Click here to open the playlist in Spotify.

    The Breakdown:

    1 » Silence » Drop Elbows Straight Down

    2 » All My Love Remix » 2 30 sec Sprints (1:16-1:46 + 2:48-3:18)

    3 » Look What You Made Me Do » Travels (move hips to back of saddle for two counts then forward to the front of the saddle for two counts)

    4 » Falls » Push Elbows Out then In

    5 » You Don’t Do It For Me Anymore » A Waltz! Crunch side to side every count of three.

    (This is a little tricky. Let’s break it down. The counts go 1 2 3, 1 2 3. It does help if you’ve ever learned how to dance a waltz before, but you’ll eventually get it. Normal counts in music go 1 2 3 4 5 6 7 8, so we do moves based on 2 or 4 counts. That’s totally different in a waltz, so stick to those counts of 3. You’ll step Right Left Right, Left Right Left, Right Left Right, Left Right Left, over and over again. It does actually help to say that out loud, and emphasize that first beat. Then, when the chorus hits, you’ll do an oblique crunch to that side with your torso, dropping that elbow down. So you’ll crunch Right (2…3…), Left (2…3…) and so on. If that’s totally confusing just focus on nailing that dance with your feet.)

    6 » No Limit » Tap-Backs (if out of the saddle) OR Triceps Crunches (drop elbows straight down while in the saddle)

    7 » Da Da Ding » Figure 8s (move your hips to back of your saddle, then the front, moving your torso side to side like you’re tracing a figure 8)

    8 » Jealousy » Push-Up/Tap-Backs (push elbows out then slightly lunge hips back until you lightly tap the back of the saddle with your booty)

    9 » Space Jam » 2 30 sec Sprints (1:18-1:48 + 2:26-3:06)

    10 » Wild Thoughts Remix » Weights (if you’re on your own, grab a couple hand weights and do whatever upper body exercises you like – you can get off the bike or stay on, sitting upright in the saddle)

    11 » Younger Now » Just ride. (no fancy moves – just reflect)

    12 » Attention Remix » 1 30 sec sprint (1:10-1:40) followed by 1 40 sec sprint (2:25-3:05)

    13 » I Could Fight On A Wall » Stretch (seriously – take a couple minutes and DO IT)

    14 » Show Of Hands » A song to make sure you walk away from your workout feeling like the badass you are.

    Let me know what you think if you try out one of these playlists! Any song requests for next month? Holler at me in the Comments!

    xo,

    Amy

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  • Body

    Say Goodbye To Allergies

    Say Goodbye To Allergies » Infinite Embers blog

    You know that feeling when you wake up and it feels like you’re sick because your head is pounding and your face feels swollen? Or when you erupt into a fit of sneezing while driving down the freeway and just barely manage not to sideswipe the guy next to you (me literally every day)?

    Allergies are the fucking worst.

    As soon as I moved to Hawaii I realized it was going to be a rough year for me – wildlife flourishes out here, which means I’m allergic to just about everything. I keep waking up with black eyes and have to travel with a Kleenex pack everywhere I go. Sexy.

    Thankfully, I have the cure for those mornings when yet another plant decides to bloom nearby.

    I’m talking about my favorite dynamic duo: a Neti Pot + Nasya Oil.

    (Okay, obviously this is not a glamorous post, people. You still with me? Let’s dive in.)

    Using a neti pot and nasya oil makes SUCH a difference with my seasonal/environmental allergies. I really pay for it on mornings where I decide I’m just too rushed to take five minutes to rinse out my sinuses – my allergies are way worse.

    That’s right – I rinse out my sinuses. I know, it sounds disgusting. (It kind of is.) I get it – I’ve been told by my doctors for over 15 years of my life to use a neti pot daily, and I only just started using it consistently about a year ago. The whole concept freaked me out. It sounded weird and I was lazy, so I didn’t bother trying it out until my allergies got so bad I became desperate.

    I was so congested I was taking sudafed all day, every day (NOT GOOD).

    But then I discovered that neti pots are pure magic.

    Say Goodbye To Allergies » Infinite Embers blog

    » Not Pictured: Me actually using this because you don’t need to see water flowing out of my nose, ok? «

    It’s pretty simple, really: you take a saline water solution, pour it through one of your nostrils while you tilt your head to the side, and the water runs through your sinuses and then out through the other nostril. You’re essentially washing out all the crap in your nasal passages that you’re allergic to (dust, dander, mildew… alllll the crap) so that the inflammation in your nose and sinuses can go down and you can feel good again.

    Water flowing through your skull – I told you it was a little freaky.

    But after you get used to using it a few times, it actually starts to feel AMAZING.

    You will notice how clearly you can breathe when you use it, and you’ll miss it dearly on days you forget.

    Now, before you get all weirded out, let me iterate that neti pots are 100% safe when used correctly, and they are indeed effective. A 2016 study published in the Canadian Medical Association Journal showed that patients who used a neti pot consistently over a 6 month period experienced positive results in reducing symptoms of chronic sinusitis (which just means your nasal passages are all inflamed and you can’t fucking breathe).

    Keep in mind that while the neti pot originated as part of the Ayurvedic yoga tradition in ancient India, every allergist I’ve ever seen (and I’ve seen a lot) has recommended that I use a neti pot, too. So, it’s like the perfect treatment: it’s holistic, it’s does nothing but help you feel better, and both modern medicine and natural healers agree that it works. Because it does.

    Obviously this doesn’t cure your allergies, and won’t work for acute allergic reactions or if your nose is fine but your skin is breaking out in a rash. But any time your nose feels congested (esp. when you’re sick!), a neti pot can be a real godsend.

    But hold up for a moment – I’ve got to say this. This is important. PAY ATTENTION.

    Do not use tap water in your neti pot.

    Mmkay? The boxes and instructions and everything say this, but we humans can be quite stupid and either don’t read anything before using it or assume we are uniquely special so this rule surely doesn’t apply to us.

    You can literally die if you just pour tap water up into your nose. Tap water is full of nasty shit like bacteria (which is why I use this filter in my water at all times) that can make you very sick if you dump it into your skull. You’ve got to use distilled or sterile water or tap water that’s been boiled for 3-5 minutes and then cooled (but not left out for hours on end – you’ve got to use it as soon as it cools to room temperature, or seal it for up to 24 hours in an clean glass airtight container). I keep it super simple and just buy a gallon of distilled water at the grocery store for like $1. Done.

    Also, I really like to use this ceramic neti pot because it’s less porous than plastic, so it lasts longer. You can use it until you notice any cracks or chips in the enamel.

    Neti pots are available in just about every pharmacy/general store out there, in the allergy section of course.

    Say Goodbye To Allergies » Infinite Embers blog

    So about the nasya oil…

    It’s like my special secret. Using a neti pot on its own is great, but I add on a second step to my neti pot that really helps seal the deal.

    After using my neti pot, I lie down and place 3 drops of nasya oil in each nostril (I love this organic kind from Banyan Botanticals, which also happens to be made in my hometown of Albuquerque, New Mexico).

    Nasya oil is also part of Ayurvedic practice and packs a 1-2 punch when used with the neti pot. The pot clears everything out, but that can leave your sinuses a bit dried out and vulnerable to new allergens. So, this mix of herbal-infused oils coats the inside of your nose after you flush it out, lubricating the dry, irritated tissue while also creating a barrier to help protect you against more irritation. Plus, it’s super invigorating and helps you feel awake and alert!

    This is another practice that honestly takes some getting used to. But again, the awkwardness of putting a few drops in your nose is nothing compared to the agony of wanting to claw your nose off your face, so for me it’s no issue. I lie down on the ground with my head tilted back and use a handheld mirror to make sure I put the drops in correctly (for some reason I struggle with feeling how many drops I’m putting in, so I like to actually see what I’m doing),. Then I just chill out on the floor for a few minutes while listening to a podcast to let the drops fully absorb.

    Doing this every day has helped me ditch all my allergy medications.

    It’s totally gotten my allergies under control. Now my sinuses feel nourished rather than attacked.

    So bring it, nature.

    Who else suffers from allergies? Have you guys tried a neti pot or nasya oil before? If you have other helpful tips to help with your allergies, please share in the comments!

    xo,
    Amy

    This post is not sponsored, but there are affiliate links throughout this post, all for stuff I genuinely love and recommend!

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  • Body

    Kishu Activated Charcoal: My Favorite Water Filter

    Kishu Charcoal Water Filter

    Okay, so we need to talk about the rock in my water.

    I’m weirdly super passionate about this product. This post isn’t sponsored, but I freaking love Kishu Charcoal. Let me tell you why this is one of my favorite little tools.

    I keep a Kishu in my glass water bottle at all times, and I’m a yoga teacher—I cannot tell you the number of confused clients that have come up to me after I taught a class and asked what this odd “thing” is. I love it because then I get to tell them all about it. It’s why I don’t like using water bottles that aren’t clear.

    Kishu Charcoal Water Bottle Filter

    Kishu is an activated charcoal water filter.

    (A Kishu also happens to be an ADORABLE DOG but let’s not get distracted.)

    You’ve probably heard of Brita filters (or use something similar), right? A Kishu charcoal filter is essentially the same thing, just without the plastic. Plastic is pretty much one of the most regrettable inventions ever; despite it being super practical for us humans, plastic destroys the environment and leaks chemicals. So the less of it, the better. And when you think about it, it’s kind of a pointless addition to water filters anyway.

    Judith Bershof, the founder of Kishu Charcoal, thought about just that and wondered what was inside her own plastic filter that was doing all the filtering. She learned that it was activated charcoal, and that the Japanese have been using it for thousands of years (i.e. before plastic was around) to filter out their own water. So, she connected with a team of Japanese artisans. According to Kishu Charcoal’s website, this is how they create the sticks:

    These artisans follow a centuries-old method: oak branches are sustainably harvested and then fired in handmade outdoor ovens; after many days of continuous, closely monitored carbonization to over 1000 degrees, the branches transform into a hard, glass-like material — activated charcoal.

    Kishu Charcoal Water Filter

    Bye bye, Brita.

    You might be wondering why you would even want a water filter. Filtering water really doesn’t have much to do with how the water tastes – although it does make it taste good, because it’s clean, so that’s a nice side effect.

    Honestly, if you care about your health, filtered water is always preferable over tap water.

    Tap water can have some nasty stuff in it.

    First off, if you live in an area that has access to drinkable running water, you’re lucky – 1 in 10 humans do not even have access to safe water. But even though your water may be legally deemed safe to drink, it’s still possible for it to contain dangerous levels of toxins. The kind and amount will all depend on where you are, but according to the Environmental Protection Agency, only 91 contaminants are regulated by the Safe Drinking Water Act, but more than 60,000 chemicals are used within the United States, all of which can find their way into our drinking water supplies. And no one’s monitoring them.

    In my opinion, we’re exposed to so many chemicals as it is, from the pollution in the air we breathe to the pesticides sprayed on our food that I figure it can only help to be safe rather than sorry, you know?

    Kishu Charcoal Water Filter

    Kishu Charcoal filters out some of the most common toxins in water.

    The charcoal sticks are 97% pure carbon, which absorbs or bonds with toxins, particularly metals, on a molecular level. Kishus have shown to be effective at reducing lead, mercury, copper, aluminum, uranium, molybdenum, and chloramines. These are all chemicals you want to avoid – I can go deeper into why in another post if you’re interested. Plus, the charcoal adds three good minerals into your water: calcium, magnesium, and potassium. Win, win!

    Also, just to really drive home how cool Kishus are, check out this filtering magic I caught a while back when I was at Disneyland. The water that came out of the fountains there was straight NASTY. Like, murky white. But I wanted to see what would happen, so I put the Kishu in with it. Lo and behold, two Indiana Jones rounds later and the water was, like magic, totally clear.

    Kishu Charcoal Water Filter                    Kishu Charcoal Water Filter

    BEFORE » AFTER

    » Did I convince you yet? You can get Kishu charcoal on Amazon.

    They even have a “pet-sized” stick that I keep in my dogs’ water bowl at all times! Dogs’ water quality actually has an impact on the health of their teeth, which are often neglected and can lead to organ damage. It’s important to change your pet’s water bowl daily and brush their teeth, and maybe use a Kishu.

    I mean, my dogs are basically my kids. I want to keep them as healthy as possible.

    Kishu Charcoal Water Filter For Pets Dog Bowl

    » Song Vibes «

    So what do you think? Wanna try out Kishu Charcoal? Do you use a water filter already? Let me know in the comments!

    xo,
    Amy

    This post is not sponsored, but there are affiliate links throughout this post. I genuinely love these products and know you will, too. Thanks for supporting the blog!

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