Sound can be a healing experience for many reasons, from soothing music to therapeutic vibrations. There are many benefits of sound therapy, including reduced stress, pain relief, and improved memory. Learn more about the healing properties of sound and how you can incorporate sound therapy into your health and wellness routine. What is…
Unfortunately, the cold weather also means cold season. Staying healthy is extremely important, and getting a cold can put a damper on your day-to-day life. Thankfully, there are a few things you can do at home to naturally reduce common cold symptoms and precautions you can take for future cold prevention. Learn more about the…
Indoor saunas have a lot of potential. You could tuck it away in a corner, renovate your bathroom around one, or add it as an addition to your home gym! As a part of your research process, be sure to bookmark this page as you prepare for your home sauna’s arrival. Others asked these questions so you don’t have to—take in the information from these indoor sauna FAQs and prepare to become a sauna pro!
Indoor sauna FAQs
Q: How much clearance do I need overhead to build the sauna? My room is barely bigger than the height of the sauna!
A: First of all, almost anything is possible. You may have to do some drilling into the roof from inside the room versus going from the top down. You may also have to pre-build the roof guards before adding them to the sauna. Though it can be done with slimmer margins, the most ideal amount of space to work with is at least 6 inches above the sauna when you go to build it. If you aren’t sure about your space, give us a call and we can talk through your specific scenario!
Q: How much room should be between the sauna and any existing walls?
A: We recommend a minimum of 2” between the sauna and any walls, especially where vents are located.
Q: Do I need to vent my sauna?
A:You can read an in-depth response to this question here, but for the sake of an easy answer: yes, and the sauna includes vents! This means you do not need any additional ventilation added to the sauna. Remember the 2” clearance we talked about? This is why!
Q: Does my sauna need to be further away from the wall if it is drywall or concrete?
A: Nope! The 2” clearance rule of thumb stands for any material!
Q: Should I be concerned about moisture on the exterior of my sauna? Will my walls and floor be damaged by steam?
A: There is no need to worry! If you decide to take a wet sauna (sprinkling water on the hot sauna stones), you don’t need to think twice about the surrounding space. The sauna is not a steam room, and the dry heat helps quickly dissipate the steam. It does not take much water to add that refreshing burst of humidity in the sauna room!
Q: I read that indoor saunas do not have a floor. I am concerned that my sauna will not heat up well because of this! What should I do?
A: It is standard for traditional saunas to use your existing floor. We have recommendations for the best material to place underneath the sauna. The biggest thing to keep in mind: don’t place the sauna on carpet. Also, there is no need to worry about the lack of a built-in floor hindering the heat in your sauna. The heat will naturally rise to the top, so the floor will always be cooler than the rest of the room. If you are curious about increasing the sauna temperature, check out our blog with tips to achieve soaring numbers!
We hope your questions were answered with these brief indoor sauna FAQs! Before you build your sauna, we also recommend you check out our wide array of assembly videos and read the manual ahead of time before you begin the project. And most of all, have fun with this process! We cannot wait to see how you transform your home into a relaxing escape.
During this day and age, for many of us the lines between work, play, and personal time have started to blur. With everything merging into one, burnout happens to the best of us. Working from home, disrupted routines, and the overall business of the world can lead to stress, uncertainty, and fatigue. Luckily, putting a…
The holidays are almost here! Which also means comes stress, unhealthy foods, and crazy families. Believe it or not, there is a way to have a happy and healthy Thanksgiving this year! Learn how to survive the holidays while also being able to enjoy yourself and the chaos. HFR and Samir Becic, author of the Amazon best-selling book ReSYNC Your Life, bring you the top 10 ways to survive thanksgiving… and the holidays in general:
Stay calm: Take a deep breath, and know that you’ll survive the day. Before preparing dinner, take a walk around the neighborhood to clear your mind of stresses, and get your blood pumping for the energy it’ll need to get through the evening. Make sure you get plenty of rest the night before and wake up for enough time for a filling breakfast to last you throughout your day.
Avoid alcohol for many reasons: Alcohol is a big no-no for the holidays. It can make Uncle Jim extra mean and can bring on lots of extra calories for you. Don’t waste your daily calorie intake on a beer, instead, go for an extra piece of lean turkey leg, or have an extra cup of eggnog. Alcohol can bring on many unnecessary issues, so don’t even allow it at the dinner table.
Eat a small meal beforehand: Eating a small meal like a salad or a protein bar before sitting down for Thanksgiving dinner will mean you’ll eat less empty carbs, and won’t feel the need to stuff yourself to the point of sickness.
Don’t bring up politics: Save yourself and your family the fights and not even bring up the names Hillary or Trump. No one is going to solve the nation’s issues at dinner, so why upset yourselves and make a joyful time miserable? If someone tries to start a political argument, bring up a positive movement that’s happening in the country.
Don’t overstuff yourself: This goes for food and conversation. Eating way too much will cause uncomfortable bloating, and grogginess from all the extra food you didn’t need to eat. Know your limit, and only have seconds if they’re beneficial to your health (an extra plate of quinoa stuffing isn’t going to hurt anybody).
Understand everyone’s dietary needs: Just because your grandpa is a carnivore and your aunt is vegan doesn’t mean they get to dictate what’s going to be on the dinner table. Keep note of your family’s allergies and dislikes, and make sure you have a dish that everyone will love. Making healthy dishes like oven roasted Brussel sprouts will satisfy everyone, and no one will have to go without.
No personal questions allowed: Just because this is the only time of the year where the entire family is in the same spot, doesn’t mean you need to dig into their personal lives. Everyone has the grandma that’s constantly pressuring the grandkids on marriages and great-grandbabies, so just ignore the sly comments she may make, and try to talk about other things going on in your life that will entertain her, like your trip to Germany last month.
Splurge on a healthy dessert: Just because you don’t want to run an extra mile after dinner doesn’t mean you have to skip dessert. Prepare a yummy treat everyone will love, like caramel-spiced apple slices. All you need to do is slice up some apples, then drench them in a sauce made of cinnamon, pecans, and apple cider.
Put on a holiday movie in the background: Who can be unhappy with “A Christmas Story” playing in the background? Setting a happy and calm mood will bring peace within the family. Light some holiday candles like sugar cookie or peppermint and bring the joy of the holidays within your home.
Realize it’s only a day: We all tend to put way too much stress on ourselves when it comes to the holidays, so take a step back and realize Thanksgiving is only one day out of the year. One day where all of the family is together, and we can forget about the stresses of our daily lives and come together for good food and good company. Enjoy yourself, you deserve it!
You’ve heard of strawberries, blueberries, and raspberries, but have you heard of elderberries? There are lots of varieties of elderberries and all are delicious and good for you too! Tired of the norm and wanting something new? Find a local elderberry seller near you and enjoy these 10 health benefits!
Packed with antioxidants. Antioxidants are important for the overall feeling of well being. Elderberries contain the most effective antioxidants compared to many other antioxidant sources, so these little berries definitely pack a punch.
Packed with vitamins. In 100 grams of berries, there is 60% of your recommended daily vitamin C intake.
Boosts immune system function. The high vitamin C content aids in strengthening your immune system, so make sure to stock up during flu season.
May help with headaches. Some herbalists believe that elderberries are good for natural headache and fever relief.
Good for prenatal health. Women that are pregnant, or planning on it in the near future should consider adding elderberries to their diet because they have a high folate content. Folate is extremely important for those experience rapid growth and/or increased energy requirements, both of which are true for pregnant women. Folate is important because it is a key nutrient needed in order for your body to produce new DNA (or RNA).
Can be used to treat acne. A study found that elderberries contain a high amount of flavonoids helps to treat acne and other skin conditions, especially those caused by free radicals.
Contain anti-viral properties. The anti-viral properties of elderberries allow them to be an effective remedy against colds and influenza. They have been said to reduce the discomfort of symptoms associated with influenza. It can even lessen the duration of colds and influenza.
Packed with fiber. The large amount of fiber in elderberries is helpful in preventing and treating constipation.
Reduced cholesterol and cardiovascular disease risks. The high level of fiber that is found in the elderberries has been found to reduce the levels of circulating cholesterol, which is a huge predetermining factor in cardiovascular disease in a study by Phytotherapy Research.
Reduces blood pressure. The same study by the Phytotherapy Research group also found that elderberries can relax the arterial pressure causing blood pressure to be lowered.
Those old board games collecting dust on the top of your closet could be key to keeping your mind active and healthy while social distancing during the Coronavirus pandemic. Board games entertain and bring people together through competitive and cooperative game play. Some of the most popular board games are: Monopoly, Chess, Checkers, Life, Clue, Scrabble, Mancala, and many more. However, board games offer a lot more than just entertainment. In fact, these games beneficially impact health in multiple aspects at any age.
The Health Fitness Revolution team wishes you good health and is working hard on providing health information to make your stay at home a little more enjoyable. Here are the Top 10 health benefits of board games:
Have fun and feel good: One of the side effects of playing board games is laughing. Laughing has been shown to increase endorphins, those are chemicals that bring up the feeling of happiness. Sharing laughter and fun can promote empathy, compassion, and trust with others.
Family time: Sitting down with family with no interruptions may feel like an impossible thing in your home, as everyone has different schedules which pushes them to opposite directions. But playing games with your kids, or with your friends, is a perfect way to spend time together and build learning skills at the same time. Playing a board game after a family dinner is an excellent way to get closer to your family while strengthening your family bond.
Memory formation and cognitive skills: Allowing your kids to play a board game helps them practice essential cognitive skills like problem-solving. The hippocampus and prefrontal cortex especially benefit from playing board games. These areas of the brain are responsible for complex thought and memory formation. Board games help the brain retain and build cognitive associations well into old age too.
Reduces risks for mental diseases: One of the primary benefits of playing board games is reducing the risk of cognitive declines, such as that associated with dementia and Alzheimer’s. Keeping your mind engaged means you are exercising it and building it stronger. A stronger brain has lower risks of losing its power.
Lowers blood pressure: Along with laughing and increasing your endorphins, they can help you lower or maintain your blood pressure. This release of endorphins helps muscles to relax and blood to circulate, which evidently will lower your blood pressure. High blood pressure is associated with a greater risk of artery damage, heart disease, and stroke.
Speed up your responses: Get yourself a board game like chess, checkers or monopoly, and in time you might be better at being able to find those hard-to-find car keys without having to look for then in the entire house. Scientists at the University of Toronto in Canada assessed two groups’ ability to search for and find an object; their results showed that study participants who regularly played video games were far quicker at locating the target than those who didn’t play.
Reduce stress: You can always benefit from a healthy distraction like playing board games since it is an excellent way to kick back and relax. According to an online survey by RealNetworks, Inc., a casual games developer, found that 64% of respondents said they play games as a way to unwind and relax and 53% play for stress relief.
Grows your immune system: Research has shown that negativity, depression, and stress can reduce your ability to fight disease. Positive feelings and thoughts, like the laughter and enjoyment that always come with board games, prevent these effects by releasing some chemicals that fight stress and boost your immune system. A simple board game could give rise to the ‘survival genes’ and activate them in your brain, making the brain cells live longer and helping to fight disease.
Child development: Board games play a very important role in child health and brain development. Board games help children develop logic and reasoning skills, improve critical thinking and boost spatial reasoning. Encouraging children to play different types of board games can also increase verbal and communication skills while helping develop attention skills and the ability to concentrate and focus for longer periods of time.
Therapy treatment: Many board games require the use of fine motor skills to pick up or move pieces, actions that take both coordination and dexterity. Regular practice and activity improve these basic skills, which is important for children, people with mental or physical disabilities, the elderly and those recovering from accidents. Board games are very helpful when they are added to occupational therapy treatments, as well in places like classrooms for special needs to help improve muscle and nerve function over time.
Here are a few family fun games you can play at home. Click the images to see them on Amazon!
Gardening is a healthy, nutritious, and environmentally friendly way to grow your own food. It is also a great way to spend time with nature, and it can be done even with minimal space. Gardening is a fun hobby and passion that many celebrities have engaged in as well. Here is a list of ten celebrities who have a green thumb.
Oprah is well-known as a talk show host for her program, The Oprah Winfrey Show, but she is also a television producer, actress, author, and philanthropist. Raised by her grandmother on a small farm, Oprah’s passion for gardening began in Kosciusko, Mississippi. All the food she consumed came from the garden. After learning that 90% of Hawaii’s food is shipped overseas, Oprah wanted to create an opportunity for people living in Hawaii to have access to fresh and organic food in a sustainable way.
According to O, The Oprah Magazine, Oprah transformed 16 acres of her property in Maui into an organic farm. Partnering with her friend Bob Greene and the management company Bio-Logical Capital, they created a farm that grows over a hundred different species of vegetables, fruits, and herbs and produces more than 145 pounds of food every week to give back to the people in Maui.
Many people in the world know Prince Charles as the Princes of Wales and heir to the British throne. Prince Charles is also a strong supporter of an organic lifestyle. According to the Royal Gardens at Highgrove website, he bought Highgrove House and transformed it to have 15 acres of organic gardens. Prince Charles began the project by seeking the advice of Lady Salisbury and the help of Miriam Rothschild; both are experienced organic gardeners.
Some key features of the garden include the Walled Kitchen Garden, the Orchard Room, Thyme walk, and a wildflower meadow. Specifically, the Walled Kitchen Garden produces fruits and vegetables that allow Highgrove to be self-sufficient. Some of the fruits and vegetables the garden produces include leeks, Charlotte potatoes, cabbage, spring, carrots, brussel sprouts, apples, and strawberries. Wisteria, honeysuckle, jasmine, Holboellia, lilies and thyme are the flowers that were chosen to be grown around the paths of the estate.
Not only does Prince Charles grow an organic garden, but he also implements many sustainability initiatives. For example, the Royal Garden at Highgrove stated most of the electricity is sourced from solar panels, wood pellet fired boilers which heats the house through biomass, and rainwater is used to water the gardens. The Prince is Patron of the NCCPG, which conserves the diversity of our plant heritage through its national collections.
Julia Roberts is an actress, infamous for her role in the movies Notting Hill,My Best Friend’s Wedding, and Pretty Woman. As the mother, Roberts instills the importance of healthy nutrition and sustainable habits to her three children. At her farm in Malibu, California, Roberts embraces a sustainable lifestyle through her organic garden.
Her friend Sophie Uliano, the author of the book Gorgeously Green, introduced Roberts to composting. In an interview with Oprah, Roberts said she uses leftovers from her kitchen to compost. Composting is a way to fertilize and bring nutrients to the soil to grow plants in the garden.
Martha Stewart has authored numerous cooking books and created her own magazine and television program. According to Stewart’s website, her love for gardening began as a four year-old when her father gave her a screwdriver and showed her how to dig out weeds. Stewart regularly posts gardening tips, ideas, and innovative new ways to garden on her website. For example, she has incorporated technology such as drones to monitor her gardens and uses a creative method to fence her garden away from animals.
Stewart has many different gardens on her different properties. Her massive vegetable garden in Bedford, Connecticut includes several varieties of tomatoes, cucumber, zucchini, eggplant, peppers, basil, parsley, potato, okra, garlic, artichoke, and soybeans for the fall. In the spring, her garden produces chard, fennel, radish, turnip, carrot, cauliflower, snap pea, broccoli, and numerous other vegetables which she details in an article.
Jake Gyllenhaal is a film producer and actor in movies such as Okjja and Nightcrawler. His love of gardening began when he saw the way gardening connected family and community together and the benefits of growing your own food. In fact, Gyllenhaal is an ambassador for The Edible Schoolyard Project, a charity program centered around educating children to grow and cook their own food and lead a healthy living. Gyllenhaal is quoted saying that it is important for children to be mindful of what they eat and learn how to grow their own food, preventing childhood obesity and diabetes.
Reese Witherspoon is known for her role in the movie Legally Blond and the show Walk The Line. She has a ranch in California and grows cucumbers, tomatoes, and lemons. According to Arcitectural’s Digest, Witherspoon gardens with her children and posts frequently on social media, promoting a healthier, green lifestyle.
Elizabeth Olsen
Elizabeth Olsen is an American actress and the sister of Mary-Kate and Ashley Olsen. In an interview, Elizabeth Olsen said growing her own produce and creating a closed ecosystem was a lifelong dream. With the help of Heather Trilling, she planted citrus trees, fruit trees, and built a raised bed. Olsen also planted peas, kale, plum trees, tomatoes, blueberries, blackberries, strawberries, lemons, and peach trees. To supplement the garden, Olsen composts foods such as eggshells and leaves oil and vinegar traps. The garden reminds Olsen of the smaller joys to look forward to in life.
An actress, Jessica Alba is well-known for her role in Sin City. As an avid environmentalist, Alba owns a company selling eco-friendly home and baby products. Additionally, her home is filled with succulents and indoor plants through the innovative vertical aeroponic system.
According to Architectural Digest, the company LA Urban Farms designed the vertical garden by mixing water, minerals, and nutrients at the base. These nutrients are then drawn up through the center of the column and then showered on the roots below in a continuous cycle. The system has a smaller footprint is more sustainable than vegetable garden; it consumes 90 percent less water and allows plants to grow more quickly. Not only is it an easy way to garden, but it also does not require any soil.
It can be challenging to find snack options that don’t leave you feeling uneasy during your workout, but still provide you with the fuel you need to reach your fitness goals. Although everybody is unique, there are specific pre- workout snacks that can make you feel your best.
Including carbs and proteins into your pre- workout snack is vital to the energy and strength you need to perform. Carbs provide energy by breaking down into glucose and entering the muscles. Muscles store this glucose in the form of glycogen, and utilize it as energy when the previously stored glycogen is depleted.
It is important to eat snacks 30 minutes to an hour before a workout, to allow your body to digest and maintain energy.
To inspire you to fuel yourself properly, check out this list of the top 10 best pre- workout snacks!
Banana with nut butter: Bananas are a great source of energy and contain potassium which helps support muscle health. Pair it with a tablespoon of your favorite natural nut butter (they have nut-free options for those who are allergic) for the perfect pre-workout snack!
Pretzels and hummus: When you’re preparing for a midday workout and you’re in need of a savory snack option, grab a handful of pretzels, and dip into ¼ cup of hummus. Search for pre-packaged single-serving pretzels and hummus for a pre-portioned option.
Greek yogurt with berries: Plain, fat-free Greek yogurt is a great option for filling you up without feeling too heavy. Pair a yogurt cup with ½ cup of berries to crush your workout!
Rice cake with nut butter: Brown rice cakes are an easy carb option to keep in the pantry. Spread some of your favorite natural nut butter or nut-free options on top for a quick and easy snack. Top with some berries or banana slices for added flavor.
Granola bar: The right granola bar can be the perfect on the go pre-workout snack when in a rush. Search for options that consist of oats and nuts, and contain solely natural sweeteners.
Toast with an egg: If you have the time to hit the kitchen before a workout, an egg on toast is a great option. Not only are eggs a great protein source, but their fat content can help you maintain energy throughout a longer low- intensity workout. Make hard-boiled eggs in advance, or cook your favorite style egg. Pair it with whole-wheat toast, and kill your workout!
Apple with a handful of nuts: Pair an apple with a handful of almonds, cashews, peanuts, or your favorite nut mix. Purchase single-serving nut packages for an easy on the go snack.
Oatmeal with nut butter: Oatmeal can make a great pre-workout snack if consumed in the right portion. Make ½ cup of oatmeal, and add in a tablespoon of your favorite nut butter or nut-free option.
Protein balls: Protein balls are often filled with oats, nut butters, and superfoods such as chia and flax seeds. These make for a great, quick pre-workout snack that you can eat on the move. Either search for pre-made options containing these ingredients and solely natural sweeteners, or make them yourself!
Toast with turkey slices: Top a slice of whole-wheat toast with a few turkey slices for a perfect fix of carbs and protein. This is the perfect option for a workout any time of day.
Sure, you know how to sit in a sauna, but do you know how to do it like a pro? There are plenty of opportunities to take your home sauna to the next level and truly create a sanctuary at home. From using enhancements like aromatherapy and halotherapy to general sauna safety tips, read on…
Q: How much clearance do I need overhead to build the sauna? My room is barely bigger than the height of the sauna!
