10 Best Areas to Benefit From Do-It Yourself Myofascial Release

We’ve had previous blog posts about the benefits of foam rolling and Myofascial Release treatment from a trained practitioner, but what happens when you need treatment ASAP and the foam roller just isn’t hitting the right spot, or you’re traveling and want a more convenient solution? Enter the amazing TENNIS BALL. A tennis ball is an inexpensive, easy, and effective way to give yourself a localized deep tissue massage and it is great at targeting smaller areas that a foam roller may not quite get to.

How to use it?

Place the tennis ball onto a knot/tight/sore area of your body. Once the tennis ball is in place you can apply deep, consistent pressure, or you can slowly rock side to side over the area. You can lie down on the floor using your arms to support you if need be, or you can stand up against a wall when targeting your neck, shoulders and back.

A few other guidelines to consider 

1. Hold the...

6 Perfectly Pumpkin Recipes for Fall!

Below are some of my favorite healthy pumpkin recipes that I frequently make for fall! I don’t lead a dairy-free lifestyle (just a USDA organic one), but if you are, almond milk and other vegan “dairy” substitutes will work just fine in the recipes. I hope you enjoy these fall flavors as much as I do!

Pumpkin Dip

Ingredients:

• 3/4 cup (6 ounces) 1/3-less-fat cream cheese
• 1/2 cup packed brown sugar
• 1/2 cup canned pumpkin
• 2 teaspoons maple syrup
• 1/2 teaspoon ground cinnamon
• 24 apple slices

What to do:

• Place first 3 ingredients in a medium bowl, and beat with a mixer at medium speed until well blended
• Add syrup and cinnamon, and beat until smooth
• Cover and chill 30 minutes

107 calories for 2 TBS

Pumpkin Muffins

Ingredients:

• 2 3/4 cups all-purpose flour
• 1 cup granulated sugar
• 1 tablespoon baking powder
• 1 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1 cup canned pumpkin
• 3/4 cup fat-free sour cream
• 1/3 cup...