Healthy Super Bowl Snacks!

Another great share from my Team Beachbody recipe page! Hope you enjoy them.

It happens every year. Mere weeks after resolving to lose the love handles, we face a day devoted to sitting on the couch and filling our bellies with hot wings, nachos, and beer. Americans consume more calories on Super Bowl Sunday than any other day of the year. The food, most of it smothered in cheese and dripping with fat, gets as much attention as the football game (and the commercials) and it’s easy to eat an entire day’s worth of calories by halftime.

We realize that this isn’t going to be your healthiest day of the year and that, more than likely, you’re going to indulge. We’re here to help you minimize the damage, and get through it without totally sacking your fitness goals. You don’t have to avoid every tempting platter of appetizers, but we’ve assembled 25 healthy recipes to give you an alternative to the unhealthy stuff.

Extra Points:
1. Don’t arrive for kick-off with an empty stomach. Drink Shakeology or eat a light meal with lean protein before game time. This will help curb junk food cravings.

2. The best seat in the house is not front-and-center if there is a table filled with food within arms reach. Stake out a seat near the game but away from the junk.

3. Watch the game (and the commercials!). Talk to your friends. Cheer for your team. Heckle the other team. The more involved you are in the real action, the less likely you’ll be to absentmindedly fill your face hole with Funyuns.

4. Beer will be flowing. Have a plan for how many you’re going to drink before you start. Slow your intake, and ward off a Monday morning hangover by drinking tall glass of water between each beer.

5. Participate in our Game Day Workout! Watch this space as we’ll soon have a fun workout you can do as you watch the game!

SNACKS

Sweet Potato Skins with Turkey Bacon
We replaced fried white potatoes with nutrient-packed, baked sweet potatoes in this light and healthy makeover of a popular bar snack. Instead of bacon and sour cream, our recipe uses turkey bacon and Greek yogurt. Get the recipe.

Sweet Potato Skins with Chicken and Spinach
Here’s another way to make sweet potato skins that are healthy enough to eat as a meal! These are topped with spinach, spiced chicken, and cilantro. Get the recipe.

Buffalo Chicken Tenders
These tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving. Get the recipe.

Nachos
These nachos are made with freshly-baked tortilla chips are pretty addictive, but only 258 calories per serving! Get the recipe.

Almond Crusted Chicken Fingers with Honey Mustard Dipping Sauce
These chicken fingers are baked, not fried, and have a crunchy almond crust.  Get the recipe.

Pita Pizza
Pitas make an ideal pizza crust! These pita pizzas are topped with basil, peppers, and onion. Create a pizza station and let people top their own pitas with a variety of vegetables or lean proteins. Get the recipe.

Habanero Chili
This hot, flavorful chili is tasty and filling. Get the recipe.

Chicken Satay with Peanut Dipping Sauce
The foodies at your party will appreciate this Thai appetizer made coconut milk, honey, and a touch of spice. Get the recipe.

Hummus-Filled Eggs
These can be made with homemade hummus recipe below. I’ll let you in on a little secret, when I photographed these eggs, the amount of hummus in the recipe didn’t quite fill the center of the egg white, so I dropped a single garbanzo bean into the center of each to take up space…and I loved the texture it added. Get the recipe.

Bell Pepper and Cabbage Slaw
This tangy bell pepper and cabbage slaw takes minutes to make, and ensures that there is something healthy and light on the table that’s not technically a salad. Add even more color with red cabbage and shredded carrot. Get the recipe.

Shrimp Ceviche
This Baja California-style ceviche is made with shrimp, fresh lime juice, and refreshing cucumber. Make it as mild or spicy as you want by adjusting the chili peppers to your taste. Serving it in endive shells is a clever and crunchy alternative to tortilla chips. Keep your ceviche cool throughout a long football game by nesting your serving bowl in a larger bowl filled with ice. Get the recipe.

Teriyaki Salmon Bites
If you’re rooting for a certain team from Seattle, make a statement with this Northwest-inspired appetizer. Get the recipe.

DIPS

Healthier Seven-Layer Dip
What is a game day buffet table without a seven-layer dip? We created a lighter version that has all of the flavor and only 136 calories per serving. Get the recipe.

French Onion Dip
When I was a kid, French onion dip was the go-to appetizer at every party. Back then, we made if from a powdered mix and sour cream. I experimented with a healthier way to create this favorite dip from scratch using caramelized onions and nonfat yogurt. The result? It’s even tastier than the original. Get the recipe.

Chunky Salsa
Here’s a new recipe for America’s favorite condiment that gets extra crunch from bell pepper.  Get the recipe.

Guacamole
According to Wikipedia, 8,000,000 pounds of guacamole is consumed on Super Bowl Sunday. You might need to double this recipe! Get the recipe.

Spinach Dip
We created a lighter version of the classic spinach dip. Ours has only 32 calories per serving. Eat it with raw veggies like carrots, celery sticks, radishes, or sliced bell peppers. For a spicy kick, sprinkle with red pepper flakes before serving. Get the recipe.

Homemade Hummus
Whip up a batch of this homemade hummus in less than five minutes! Get the recipe.

CHIPS, FRIES & NUTS

Baked Corn Tortilla Chips
These baked corn tortilla chips taste fresh and have a satisfying crunch you’ll love, without the guilt. Serve with our seven-layer dip or dress them up with a squeeze of fresh lime and a touch of salt. Get the recipe.

Kale Chips
Kale chips? At a football party? Trust us, these will disappear fast. Get the recipe.

Tomato-Thyme Pita Crisps
With a light dusting of Parmesan cheese and baked-in herbs, these pita crisps are delicious on their own. Top them with a generous serving of chopped, fresh tomatoes and they become a great party appetizer. Get the recipe.

Spicy Sweet Potato Fries
Love sweet potato fries? Here’s a healthier way to enjoy them. Serve with homemade chipotle ketchup. Get the recipe.

Zucchini Fries
This tasty snack has flavor and crunch. And, our zucchini fries have only 74 calories per serving! Get the recipe.

Spiced Nuts
These cumin, cinnamon, and cayenne-spiced nuts are sweetened with a touch of honey. Just mind the mindless munching as the calories add up fast. Get the recipe.

SWEET

Flourless Brownie Muffins
These dark chocolate muffins are delicious and surprisingly healthy. Get the recipe.

Message me TODAY for your FREE account or click the link!  https://www.teambeachbody.com/signup/-/signup/free?referringRepId=182856

Kirsten Morningstar

Tagsrecipe roundup, recipes,snacks, sports

This Girl Can

Here is a short video I thought would be a great share for all those hard working ladies out there!

Set to a backdrop of Missy Elliot’s you-can’t-help-but-groove-to-it thumping “Get UR Freak On,” this new video released by the UK organization This Girl Can is a testament to how amazing we all look—and feel—when we move it and is a great in-your-face reminder that beauty doesn’t come in one shape or size.

While the organization’s mission is aimed at celebrating “active women up and down the country who are doing their thing no matter how well they do it, how they look or even how red their face gets,” we believe the positive message of the 90-second video below applies to both men and women. If you’ve ever felt self-conscious when working out, we hope the video below empowers you. After all, most of us don’t look like models when we work out. We sweat. We jiggle. We get red-faced. And you know what, we look hot.

And then we show up the next day and do it again.

2015 Goals

So I started out this year writing down my goals and where I would like to be at the end of 2015. I will share the one that means the most to me. I want to help 12 people who my be struggling with health and fitness issues and have tried everything but just can't seem to get results. This is very achievable and I want only those willing to give 100% commitment! I will make sure you get the best results by putting you in a private Facebook accountability/motivation group. You will be required to post daily workouts and complete daily assignments. As your coach I will be with you every step of the way. If your ready for change message me for more information and I will personally respond with an action plan and goals! Below is one of our challenge accountability groups that will be starting in February. I started with 5 openings and I have 2 left. The program is on sale till the end of the month so there is still time!

Our Coach Team will be starting an online INSANITY MAX 30 Challenge GROUP on February 2, 2015. This challenge is for ALL FITNESS LEVELS! (Prep week begins on January26th, actual challenge begins the following week)

You will get GREAT RESULTS, earn a free tee, and have a chance to win $500-$100,000!

This MAX 30 Challenge will be an exclusive group to help you stay focused, motivated, and accountable.

Max 30 Challenge Group Entry Requirements:

- Must join with a Insanity Max 30 Challenge Pack Purchase Challenge Pack here: https://www.teambeachbody.com/checkout/-/bbcheckout/challengepack/insanitymax?referringrepid=182856
- Shakeology HD
If you purchased the MAX 30 separately from CP, Purchase Shakeology here: http://www.teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=182856, or go through your TBB account)
- Invite at least 2 friends to join the challenge with you (this is optional, but the more the merrier)

EACH CHALLENGE PACK INCLUDES: Fitness Program, Free Trial Club Membership with Meal Planner, Shakeology Nutrition, Free Elite Coaching, and Motivation/Accountability of an Online FB Challenge Group.

*If you already are on SHAKEOLOGY, you can purchase the Max 30 (Fitness Program Only) here:
http://www.teambeachbody.com/shop/-/shopping/MAX30Base?referringRepId=182856

Transformation Update

Wow! I can't believe how much my life has changed in the past few years! As I looked back at my progress photos I saw a guy who would not think of walking around with no shirt on because I didn't want anyone to see my buddah belly. Now I walk with confidence and have no fears and I am in the best shape of my life. I was hoping to shed a few pounds when I started my first program but what I got was so much more. The struggle was the real deal the depression was also something that affected me but I stood strong. So when I tell you that I have been there or that I GET IT I really do. If your in the same situation then message me and we can talk about your fitness goals. The struggles are real and together we can change the future!

Beachbody On Demand

I AM SO EXCITED ABOUT THIS!!

Here is everything that you need to know about Beachbody on Demand.  

Get ready to workout wherever you are, because Beachbody is going digital! This Spring,Beachbody On Demand comes to Team Beachbody Club and a device near you. Join Club, and hundreds of workouts — including world-famous P90X and INSANITY — will be at your fingertips. Spring 2015, get ready to stream them from a laptop, mobile, tablet – wherever you have an Internet connection! More details below:

Watch the Video:http://youtu.be/oUVmNw1jruQ

Frequently Asked Questions:

When will Beachbody On Demand Launch?
Beachbody On Demand is expected to launch spring 2015!

What is Beachbody On Demand?
Beachbody On Demand is a new feature of the Team Beachbody Club that provides unlimited access to stream Beachbody's proven fitness programs. Paid Team Beachbody Club Members will be able to work out anytime, anywhere. Beachbody On Demand includes many of Beachbody's most popular fitness programs in the digital library, making Beachbody programs easy to access anywhere an internet connection is available. 

How will it work? 
Team Beachbody members will automatically have unlimited access to stream workouts from a list of Beachbody's most popular fitness programs. Once logged into TeamBeachbody.com, Club members will select the Start Streaming tab from the home page, choose any fitness program in the streaming library, and stream any wokout from the program!

What fitness programs will be available in the Beachbody digital library?
Immediately upon Beachbody On Demand launch, Club members will have unlimited access to stream many of Beachbody's best sellers. Additionally, to give Club members a taste of some of Beachbody's newest and bestselling programs before they buy, there will be individual sample workouts available to stream. The following unlimited access fitness programs will be available to stream at launch in March 2015:

Unlimited Access Fitness Programs: 
P90X, P90X2, P90X3, Insanity, Les Mills Pump, Les Mills Combat, Ten Minute Trainer, ChaLEAN Extreme, Asylum Vol 1, Tony One-on-One (vol 1) and Hip Hop Abs.

LIVE Beachbody Workouts Online - Anywhere!

GET A TEAM BEACHBODY CLUB MEMBERSHIP NOW - CLICK HERE!

General Questions:

Will the price of the Club Membership increase?
The price is not increasing in Spring 2015, but may increase in the future.

Will I need to buy the fitness program to stream? 
No. Programs inside the digital library come with paid membership. 

Will streaming workouts be available on Beachbody.com too?
No. They are exclusive to TeamBeachbody Club members. Make me your Coach now to have FULL ACCESS.

Will Club members be able to stream workouts internationally?
Yes. They can stream abroad with a valid internet connection.

Will free members have access to stream workouts?
No, but they can upgrade to paid Club membership easily. Click HERE to upgrade.

Will there be an extra cost per workout watched?
No. Unlimited access will be included in Club membership at no extra cost.

Will the workouts be closed-captioned?
No. Not at this time.

What languages will workouts be available in?
Only English at this time.

Must the nutrition & program guides be purchased separately?
No.  The guides will be available to view & download for each program on the
Beachbody On Demand web page.

Technical Questions:

Will an IOS or Android App be available?
No. Workouts will play on mobile devices via a browser.

Will the workouts be available on ITunes, Amazon Prime etc.?
No. They will only be available to Club members on Team Beachbody - Click here to SIGN UP!

Will the workouts be available to download and watch offline?
No. An internet connection will be required to stream workouts.

Will Flash Player be required to play a workout?
No. Flash will not be required to play a workout.

Will Silverlight be required to play a workout?
No. Silverlight will not be required to play a workout

 Beachbody on Demand - Get your Team Beachbody Club Membership Now!

Protein How Much?

What’s with all the obsessing over protein lately? It seems like half the western world thinks too much protein will destroy their kidneys, make them pee ammonia, and rot their insides. The other half shovel down tons of the stuff, believing massive protein consumption is the only path to achieving epic hugeness. There’s a thin thread of truth to both of these assumptions, but for the most part they’re oversimplifications. Let’s set the record straight. What is protein? Protein is made up of amino acids, the body’s primary building blocks. Muscles, bones, skin, internal organs, and enzymes—and much more—are all made of protein. Protein also regulates fluids and pH. For your body to function at its best, it needs 20 different amino acids, 11 of those your body makes. The other nine—known as “essential amino acids”—come from your diet. (There used to be eight, but it was recently discovered that adults can’t synthesize histidine.) Any protein that contains all nine essential amino acids in adequate levels is called a “complete protein.” Complete proteins are important because amino acids work as a team. If you’re low on one essential amino acid, the rest of them can’t do their jobs at an optimal level. How do I know if my diet contains all nine essential amino acids? The easy answer—and some of you aren’t going to like it—is to eat animal products. Just like us, animals are made of protein, including the nine essentials. (We’re made of them too, technically, but we need to continually replenish them via diet.) Luckily for those of us who aren’t into the whole “animal hostility” thing, there are plenty of complete protein sources out there that are plant based. Hemp and soy contain all nine essential amino acids. You can also eat a combination of legumes (beans and peas) and grains to get all the essential amino acids. The classic example of this is rice and beans. (For the record, you don’t need to eat them together. Just get them both at some point during the day.) Of course, there’s also the middle road. Eggs and dairy are both good complete protein sources. But, what’s the best source of protein? From a dietary perspective, any complete protein will get the job done. It’s what comes with the protein that you need to consider. Eggs are a perfect example. Egg whites are about the purest source of protein you’ll find in nature. No fat and minimal carbs. (Very few vitamins or minerals though, if you’re keeping score.) Sometimes, that’s pretty useful. You’ll find egg whites in the P90X and INSANITY Nutrition Plans because we’re trying to target exact macronutrient amounts. The yolk, however, changes the game considerably. There’s a little protein in yolks, but they’re mostly fat—and they’re loaded with micronutrients. So if you’re looking for the maximum health benefit, your best bet is to eat the whole egg. But when you do that, it’s important to note that you’re getting a protein and a fat source. In fact, most animal products will have a balance of fat and protein—and some of that fat is super-valuable. Fish, particularly salmon, anchovies, and sardines, are loaded with good, essential omega-3 fatty acids. Plant-based protein tends to go the opposite direction. They’re loaded with carbs. That’s why a high-protein, vegan diet is almost impossible unless you want to fill up on isolated protein powder the whole day. I don’t know about you, but I prefer getting most of my nutrition from real food, as opposed to a bunch of tubs. Whatever. What proteins should I eat to maximize my workout? Hold on, tiger, I was getting to that. When you get into sports nutrition, choosing specific sources of protein matters more. In fact, you’re generally better off looking to supplements as opposed to whole foods. When considering sports performance, dairy cows don’t generally come to mind (unless you’re a cowboy or you’re just weird), but whey and casein—the two proteins derived from milk—are terrific supplements. Whey protein is the fastest absorbing, making it great for quickly delivering protein into muscles after a workout so they can begin the recovery process. Before bed, casein is best. Because your muscles absorb casein slowly, it will feed them all night long. While the musclehead theory that the body catabolizes muscle in sleep unless you eat protein before bed is silly, current research shows that a little sleepy time casein can aid recovery. You might also want to consider branched chain amino acids (BCAAs) if you’re an exerciser on a P90X or INSANITY level. BCAAs appear to be the go-to amino acids for energy production in muscles during strenuous exercise. Also, a number of studies show that they inhibit muscle breakdown during intense exercise. Rad! So I should consume tons of those proteins all day, right? Um, no. Unlike carbs and fat, the body has no way of storing protein. We are not protein camels. Excess amino acids are not turned into bonus muscle, nor are they “peed out,” so emulating Eric Cartman is not the way to go, even if you want to look like beefcake. If you eat more protein than you need, it’s converted into either glucose or adipose tissue (fat). In order to convert protein to glucose, it goes through a process called deamination, which produces ammonia, which is toxic to our cells, so it’s converted to a substance called urea and excreted through urine. We don’t pee out excess protein, just its stinky byproduct. Dude, you’re still not telling me how much I need. You’re right. I’m geeking out. The general scientific consensus is that you can use about 30 grams of protein (for amino acid functions) in one sitting. That’s about 4 ounces of meat. Of course, if you’re larger than average, that number increases. Over a day, you need about 0.8 grams of protein per kilogram of body weight. (Plenty of Internet “experts” confuse kilograms with pounds on this one. Pesky metric system. To determine your weight in kilograms, divide your weight in pounds by 2.2.) If you’re a heavy exerciser, that number climbs, peaking at 2 grams of protein per kilogram of body weight, according to International Society of Sports Nutrition. Odds are, if you exercise regularly, you’re somewhere in the middle, somewhere around 1.5 grams. If you’re injured, sick, or really broken down, eat more protein. You need raw materials to repair yourself! Why don’t I just pile on the protein just to make sure? Remember, the body doesn’t convert excess protein into giant muscles. And there are other issues that come up with overdoing protein for a prolonged period. This is one of the reasons we typically suggest people don’t want Xers to go past six weeks on the Phase 1 Fat Shredder. When you eat a protein-centric diet, you’re also eating less carbs and fat, both of which tend to be the primary transports for vitamins, minerals, phytonutrients, and a host of other goodies. Also, going protein crazy can cause metabolic acidosis, when the body’s fluids become overly acidic. So a brief high-protein phase for weight loss is okay, but don’t go too far beyond a month or so. Finally, if you have existing kidney issues, a very high-protein diet can be harmful as the kidneys play a huge role in processing protein. Protein is neither a magic muscle elixir nor a toxic kidney killer. If you’re trying to get huge, realize that those tubs of targeted amino acids will only benefit you if they’re part of a balanced diet. If you’re trying to lose weight, stop avoiding fruits and veggies because they’re “carbs” and eat less junk food (i.e., refined carbs). As is the case with most things, a good diet is all about balance. I am a Team Beachbody coach and this information   is available with your free account. Sign up for your free account today and have access to the best home workout programs on the market and Shakeology your daily dose of dense nutrition!

Recovery

Aching after a brutal workout? Delayed-onset muscle soreness (DOMS) can make you feel the burn while your muscles recover and rebuild. But, if you take the right steps after your workout, you can go hard without paying the price. Here are 8 easy ways to prevent post-workout pain.

1. Stretch. Stretching is your first line of defense after a good workout. “When you train, you contract the muscles, and the muscle fibers get shorter,” says Steve Edwards, Head of Fitness and Nutrition Development at Beachbody®. “Lengthening them after a workout promotes mobility, and can lead to a more thorough recovery.” While fitness experts can’t seem to agree on this strategy1—one Australian study2 claimed that stretching had no impact on muscle soreness—it certainly won’t hurt, especially if your flexibility is limited.

2. Eat for rapid recovery. In a study on “nutrient timing,” researchers found that a postworkout drink with between a 3:1 to 5:1 carb-to-protein ratio reduced muscle damage and improved recovery times3. A tough workout depletes blood sugar, as well as the glycogen stored in your muscles. Restoring that supply within an hour of finishing your workout is your body’s top priority. P90X® Results and Recovery Formula® is optimized with the 4:1 ratio, but in a pinch, down a glass of grape juice with whey protein powder or a glass of chocolate milk. Denis Faye, Beachbody’s Nutrition Expert, explains. “When the sugar [from the drink] rushes into your muscles to restore that supply, the protein piggybacks to jump-start the recovery process.”

3. Ice it. Immediately after a tough workout, icing your muscles can stave off inflammation. “Inflammation is one of nature’s defense mechanisms, but it works like a cast—it immobilizes you,” Edwards says. “When you keep inflammation down, that area is free to keep moving, and movement promotes healing.” Like stretching, its effectiveness is up for debate—some researchers have claimed that ice is only effective for injuries and not for run-of-the-mill soreness4, but it’s a simple and safe option that many top-level athletes swear by5. “Unless you ice so long that you give yourself frostbite, there’s really no danger,” Edwards says. “It seems to really speed up healing without any adverse effects.”

4. Change your diet. “When your muscles are sore, inflammation is a huge part of the problem,” Faye says. To help reduce this inflammation, add foods that are rich in omega-3s—such as salmon, free-range meat, flax, avocado, and walnuts6—to your diet. The natural anti-inflammatory properties7 of these foods can help dial back the soreness after overexertion. Amino acid supplements can also help with muscle recovery after a high-intensity workout8.

5. Massage your sore spots. A recent study found that massage can reduce inflammatory compounds called cytokines9. One type of massage that’s gaining popularity is myofascial release, which targets the connective tissue covering the muscles. You can hit these areas yourself using a foam roller—put the roller on the floor, use your body weight to apply pressure, and roll back and forth over the sore areas for about 60 seconds. But . . . before you do, make sure you’re rehydrated and your heart rate is back to normal. “When your muscles are hot and loaded with lactic acid, you might make it worse,” Edwards says. For a more detailed tutorial on foam rolling, check out the Beachbody Tai Cheng® program.

6. Get heated. While ice can work wonders immediately after a workout, heat can help once your muscles have returned to their resting temperature10. “Heat increases circulation, especially focused heat in a jacuzzi, where you can hit areas like joints that don’t normally get a lot of circulation,” Edwards says. Just don’t jump in the hot tub immediately after a workout, because the heat can exacerbate inflammation, and the jets can pound your already-damaged muscles. Edwards cautions, “When your body heat is already high and you have a lot of muscle breakdown, sitting in a hot tub with the jets would be counterintuitive.”

7. Move it. You may be tempted to plant yourself on the couch until the pain subsides, but don’t skip your next workout. Circulation promotes healing, so it helps to get your heart pumping—just don’t overdo it. “Active recovery” is low-intensity exercise that gets your blood flowing without taxing your muscles. What qualifies as low-intensity? It depends on your typical workout. If you know your training zones, you can use a heart rate monitor. But, Edwards says, the easiest way to engage in active recovery is to exert around 50% of your max effort, and keep your heart rate below 140 bpm or so. Most Beachbody workout programs include a recovery workout, but if yours doesn’t, a gentle yoga class or going on an easy hike are good options.

8. Pop a painkiller—if you must. Nonsteroidal anti-inflammatory drugs like ibuprofen can relieve pain, but many experts aren’t sure if they’re worth the risk. “A lot of athletes call it ‘Vitamin I,’” Edwards says. But he cautions that NSAIDs can cause nasty side effects and accelerate muscle breakdown. “The only time they might help is if you’re in so much pain that you can’t do low-level exercise—you can’t get off the couch,” Edwards says. In that case, meds might help, but be careful not to overdo it—because if you’re not feeling pain, you may push too hard and cause an injury.

Resources:
[1] http://www.webmd.com/fitness-exercise/news/20071017/stretching-wont-prevent-sore-muscles?page=2
[2] http://www.sciencedaily.com/releases/2007/10/071016195932.htm
[3] http://www.utexas.edu/features/archive/2004/nutrition.html
[4] http://www.upmc.com/Services/sports-medicine/newsletter/Pages/ice-after-exercise.aspx
[5] http://well.blogs.nytimes.com/2012/02/20/really-the-claim-an-ice-bath-can-soothe-sore-muscles/
[6] http://www.webmd.com/diet/ss/slideshow-omega-3-health-benefits
[7] http://www.ncbi.nlm.nih.gov/pubmed/16531187
[8] http://www.ncbi.nlm.nih.gov/pubmed/20300014
[9] http://well.blogs.nytimes.com/2012/02/06/how-massage-heals-sore-muscles
[10] http://www.medicalnewstoday.com/releases/29108.php