Monday, December 14, 2015

Product Review: Blake's Gluten-Free Chicken Pot Pie

I don't mind admitting that I am a pretty picky eater; in fact my habit of being highly selective with what I eat and how I like it prepared has been frustrating to my friends and loved ones, and to myself, for as long as I can remember.  Because of that I tend to stick with what I like once I find it but I don't experiment all too often.  Once in a great while I see something that sparks my interest and I can't resist giving it a try:  This particular time I spied an "old friend" in the freezer section of the local Walmart that sparked my interest: A rather good looking Chicken Pot Pie.

Blake's All Natural Gluten-Free Chicken Pot Pie.

I actually felt my stomach growl in anticipation, which it rarely does even for long time favorites.
I haven't had a Pot Pie of any kind in many years; several years ago I decided to eat healthier in general as well as restrict my gluten and dairy intake (as my body demands).
As per the ingredients panel this meal met all of my desires save one, the one that requires opening closed doors and taking a blind chance.  I put one in my cart with the intent to try it sometime during the weekend.

That "sometime" happened late Saturday afternoon:  Earlier during the morning I ran a local 5k race, because it was the first run in several weeks and only one of a very few runs in many months, I had to push hard to complete the distance.  After a good hard workout I always crave some kind of provocative flavor during the evening, something to literally feed the excitement my body still felt from the morning's adrenaline rush.

Though the instructions clearly state that the Pot Pie can be prepared in the microwave there was no way I was going to pass up on having a nice crispy crust topping this off.  If you are going to have a memory provoking meal you should go for the full effect.  I grew up on TV dinners and the Pot Pie was always one of my top requests.  The smell of this one baking in the oven brought back a lot of those pleasant and simple memories.

I didn't have any preconceptions on how this would taste, I just hoped it would fall somewhere between the frozen pies of my youth and the "Best of the Best" pies made by Marie Callendar's.

The crust was wonderfully crispy, without being cracker-like.  I know a lot of people worry that gluten-free baked goods will not act like the standard ones do but this was just perfect to me:  it broke apart when and where I pushed with a fork but held together well when mixed into the pie's filling so I could get it's texture and flavor with each bite.

The filling didn't just satisfy my post-run craving; it wrapped it in swaddling clothes, sang it a lullaby, and promised many wonderful meals together.  Granted, it's been quite a while since I've had a Pot Pie but I always remember how much I enjoyed it and how good it always tasted.  This topped the memories easily:  There were large chunks of chicken and potatoes inside, the sauce was thick and strong with flavor of chicken stock, even the peas and carrots were a nice touch (despite my strong dislike for peas).  

In my personal opinion, as of this weekend, there is a new standard in what I will call the "Best of the Best" Chicken Pot Pie.  Not only did I pick up a few more but I've decided to try their Shepard's Pie which is also gluten-free.  If I ever find their Hearty Beef Stew around here I'll have to try that too. 

Here's a link to their website.  Their products are posted there along with the all important nutritional information.
Blake's All Natural Foods

*My opinion is my own.  I was not compensated in any way for this review.*

Friday, November 27, 2015

Post-surgery Final Week.



For the complete story please review my previous blogs on this subject:


Final Week Post-surgery

Day 85 (Thur) – Today was my final post-surgery doctor’s appointment, with Doctor Tingey:  He’s released me to return to living the running life (cautiously at first of course).  The doctor was initially very concerned that I’ve walk raced the last few weeks, far too soon to be exerting myself he said, but Charlene reminded him that I’m on day 85 not day 65.  He told us that he thought this was my 2 month checkup, not the 90 day final check.  He told us that I can begin running again, slowly at first, preferably on a run/walk program of some type until I rebuild my strength and conditioning. 
He also told us, after I asked specifically, that I do not necessarily have to have surgery on the right hip:  The femur head is misshapen, just as the left one was, but that alone does not mean that my right labrum is or ever will be torn.  He wants me to pay attention to how the right hip feels as I begin running and training but for now we aren’t going to mess with it unless it begins to hurt or somehow bother me.  If it does end up hurting I will have to meet with him again, get an MRI on the right side, and then decide if surgery is necessary.  I asked if we would positively have to get a new MRI on that side, they are very expensive, he said that he won’t operate without a clear picture of what is going on; I can’t blame him there. 
We discussed my physical therapy; how I felt about it, and whether or not I believed it helped.  I told him I am still getting a lot of benefit from it and that I am trying to be very diligent about doing it 3 times a week (2 at home, 1 at the Physical Therapy facility).  He was pleased with my time and work with the Physical Therapist, and recommended that I continue to go to PT until my insurance company stops covering it for this particular issue.
After we finished with the appointment, Charlene and I drove to Anahiem to begin our weekend adventure:  She had a day of Disney fun planned, my first run after surgery on Saturday, Charlene’s Avengers Half Marathon early Sunday morning, and then our quick return to Vegas for the Rock ‘n’ Roll Las Vegas 10k. 
Day 86 (Fri) – While Charlene enjoyed her day in the park I walked around the local area a bit to warm up for my session of physical therapy in the hotel.  I couldn’t do all of the things I would have done at home but I simulated as much as I could.  I had to get creative a few times as the “total gym” door mounted resistance device I brought wouldn’t actually fit on the hotel room doors.  I was able to get a good workout so I can’t complain.
Day 87 (Sat) – ChiRunning lesson 8, titled “I’ve Got Rhythm”, actually relating to helping a runner keep a consistent cadence as opposed to anything dance related (thank God).  As I return to running I don’t doubt that I’ll need to pay attention to this again.  It’s very easy to waste valuable energy speeding up and slowing down when you aren’t paying attention to what you’re doing, or you don’t yet know what you’re doing.  Danny recommended we use a metronome app (or buy a physical unit) to take with us on runs, I’ll have to dig out the one I bought from the ChiRunning website a few years ago.  I used it during my first 3 Boston Qualifying marathons; I can tell you first hand that it helped a lot.  I still chuckle when I recall the races I participated in with the metronome running; some runners liked it and even fell into pace with me for a time, and some didn’t appreciate the noise (the beeping must have clashed with their playlist).  One of the more valuable lessons I learned over the years, when running with a it, was to set the beeping interval to a beat-pattern based on 3 as opposed to 1 or 2:  A beat pattern of 1 monotone beep per foot strike got monotonous and my mind would drift away rather quickly, a beat pattern of 2 (still 1 per foot strike but alternating between 2 different beep tones) would sometimes lead me to strike harder on my dominant foot as my body and mind became attuned to the pattern.  My preferred setting is the pattern of 3 (1 per foot strike with two beeps of one tone and then the third beep of a different tone): It ensures I don’t have a singular focus on one foot, the tones rotate due to the odd number.
I finally got to run for the first time since just before the surgery, it felt freeing.  Charlene and I found a small family park in one of the local neighborhoods near Disney; nice and grassy but also had a sidewalk that followed most of the perimeter.  We stretched and planned out the run while in the shade of a nice big tree:  She and I would run together at a slow, comfortable pace for the first lap (I on the grass and she where she felt most comfortable) and then I would finish up the mile running and walking at 1 minute intervals alone.  The second mile I would continue with 1 minute intervals but this time on the concrete pathway.  That way I’d start out with the cushion of the grass for a warm up and then get the feel of “street” running to finish it off (street running is my most common race setting).  I didn’t have any unusual pains or pulls during the run; there were some tight areas right around the surgical sites but nothing I didn’t already expect. 

Day 88 (Sun) – This was a whirlwind of sights, sounds, and emotions for Charlene and I.  We started out very early, to get her to the Disneyland Avengers Half Marathon.  The morning was actually very nice for a long run; I don’t mind admitting that I was a little jealous.  The temps and wind were beautiful, especially compared to last year.  I’m proud to say that my sister had a solid run, good enough to earn 4th place in her Age Group.  She even held back a little so she’d have the strength and energy to run the Rock ‘n’ Roll Las Vegas 10k.  After she finished the half, picked up her personal gear, and stretched out, Charlene and I hit the road to get back to Vegas early enough to beat the crowds on Las Vegas Blvd.  The good thing is, we arrived plenty early enough to get a good parking spot and beat the bulk of the runners due to be there; that bad part was that we were in such a hurry that we didn’t really give Charlene (or I for that matter) enough stretch stops during the multi-hour drive.  We both found it rather ironic that the weather in Vegas was to be much cooler and windier than we’d just left in Anaheim, almost exactly the opposite of last year.
It felt very good to be back on the race scene, as a runner.  I did feel a bit nervous at the prospect of doing a 10k as my second run in 3 months but I had confidence that I could manage it with a slow pace and keeping the plan of comfortable intervals.  My plan for the race was for 3 to 1 intervals, 3 minutes of running and then 1 minute of walking.  During the test run on Friday I’d discovered that 1 minute intervals for both never gave me a chance to settle into the run and establish good form; the 3 minute run would allow for that and for me to feel like I was running again with the one minute of walking would keep me from overdoing it.
We found a nice open place near the 10k start line to warm up; stretch, dynamic warmups, short conditioning runs.  While I was doing my short warmup sprints I started feeling the all too familiar hip pain on my right side.  A part of me immediately started planning for the next operation, that was now sure to happen but I put the thoughts aside for the race and got back to letting myself feel as much like a real racer as possible.  Even if the pain is similar or familiar doesn’t mean it’s caused by the same thing.  I can’t ignore the fact that I’ve not run in a very long time, and there are bound to be a lot of complaints being logged by my muscles and joints. 
There are few races I could have picked that would have matched the fun and experience of the Rock ‘n’ Roll race day here in Las Vegas.  I’ve run the marathon and half marathon distances with this group (here in Vegas) in previous years, it’s always been a memorable run; visually stimulating, highly energetic atmosphere, and a great bit of fun.  I didn’t have any real nerves or butterflies while waiting in the corral, it felt a lot like being at my best friend’s house during a party; lots of people with similar interests, a lot of buzz in the air that is generally friendly and interesting, plus a few shout outs when we spot people we know but haven’t seen in a while.  I wish we could have heard the playing of the National Anthem from corral 1 just before the starting gun, it’s important to me (obviously, being a Vet), unfortunately the start line/arch didn’t have speakers or they weren’t functioning properly for us.  Still, when we did finally hear the Anthem the corral went nice a quiet and most everyone turned toward the music:  there wasn’t a flag at the arch either or at least I couldn’t find one.  I got a big kick out of the runner’s cheering at the completion of the Anthem, which is always a welcoming sound.
I allowed myself start a little fast when the gun sounded (no actual gun, just a racing expression), I didn’t sprint and I knew I could allow myself to “celebrate” with a quick start since I’d be finishing the first interval pretty quickly.   Charlene started running with me shortly after my second running interval and stayed with me the rest of the race.  I was more than happy for her company and my controlled pace was a good fit for her needs after having a half marathon several hours earlier. 
One very cool thing I heard on the course was at one of the first water stations:  One of the volunteers called out to the other volunteers handing out water cups to back off of the race course, get closer to the water table, so they wouldn’t crowd the runners.  After running so many races across the country I’ve seen that problem so many times; the anxious and friendly volunteers pushing themselves more and more into the race course, eager to help the runners not really thinking about actually being a hindrance.    
The wind and weather became rather crazy at times during the 2nd half the 10k race (after we returned to Las Vegas Blvd running south towards the finish line); we ate dirt and dust a few times when the wind surged and waned, and the temperature seemed to follow suit.  The 3 minute run portions of my intervals let me establish decent form for the most part.  It was kind of on and off at times but either I caught myself and corrected it or my sister would see me and tell me I was off.  Surprisingly enough I still had enough muscle and form memory did help keep a cadence at/near 180 steps per minute (my trusty Garmin reported later), that was pleasing.  That was my standard cadence before being injured, a sign of being able to establish a level of comfort again.  I did have to keep making myself (and Charlene by extension) slow the pace throughout the race to conserve energy and strength, I definitely needed that by the time the finish line came into sight so we could finish strong.  It was a great relief to cross that finish line at a run, and a happy bonus to have my sister at my side crossing it.  I finally felt like a runner again, like I’d be able to explore my capabilities once again.
My right hip complained a lot during the run, especially with the interval change from walking to running which has always been a problem for me, and it kept letting me know it was unhappy after crossing the finish line.  I was also very tired after the race, almost marathon tired to make a comparison.  The weather didn’t help at all while we were in the finisher’s area, it actually turned rather nasty; the temperate seemed to take a big dive, the wind gusts got stronger and the sustained winds were somewhat brutal, and then a downright cold rain started.  We were going to wait a few minutes for a mutual friend finish the half marathon but when the weather turned and I started to get very sore we decided to grab a few post-race snacks, get our event shirts, get my finisher’s medal engraved as a reminder, and then slowly make out way into the foyer of the Bellagio Hotel and Casino (I had no more hurry in me even though we were freezing by then).  Thank goodness for our Rock 'n' Roll Mylar blankets, they're life savers.  Sis and I stayed in the casino long enough to eat a little and warm back up; I have to thank the Bellagio Staff for allowing a bunch of us runners to mill about in the foyer, most of us wouldn’t be giving the casino our patronage but we surely needed their hospitality.  After Sis and I warmed up a bit we made our way back to the car and began the very slow trip out of downtown to the freeway and then home.  I stiffened up pretty bad during that drive because it ended up taking almost (or just over) an hour to through traffic.

Day 89 (Mon) – My quads and hamstrings were really sore and stiff all day long.  I didn’t really push myself beyond hard racing levels but my muscles were telling me plainly that I’d pushed it a little too hard yesterday.  I was just thankful that my right hip felt great all throughout the day, it didn’t twinge or give any pulling sensations.  Even my session of home physical therapy felt great after work, the muscles seemed to appreciate the resistance training. 
Day 90 (Tue) – My quads and hamstrings were still generally sore but moved easier than yesterday.  My hips feel completely normal; not even a hint of the discomfort I had Sunday night.  The weather turned rather wonderful by the afternoon so I was able to get in a nice 2 mile track run during lunch.  I increased my interval time to 4 minutes running and 1 minute walking, but kept my speed low to avoid straining my legs further.  The run was very relaxing and with the 4 minute interval I could go almost 2 laps without walking so it felt more like training last year.  I didn’t have any issues at all this time, with my hip, no complaints during warm up or during the run itself: That was a big relief.  I stretched, foam rolled, and iced after returning to my office.  Until I’m in true running shape I know that I have to stay aggressive with my recovery activities to keep complications at bay.
Day 91 (Wed) – To help ease the lingering tightness in my hamstrings I started using my tiger ball while working at my desk.  It normally helps loosen my legs up so this is a good time for it.  Tonight’s home physical therapy wasn’t quite as easy as Monday but it still helped my legs feel better by the end of the routine.  It’s very cool that tired muscles respond so well.

Saturday, November 14, 2015

Post-surgery Week 12



For the complete story please review my previous blogs on this subject:

Week 12

Day 78 (Thur) – I had a nice walk at work today.  It was a bit chilly but nice enough to get out on the track while making my way to the onsite medical clinic; to pick up a pillow they’d promised me on Tuesday.  I miss running on the track, I have good speed work memories on it.
Day 79 (Fri) – Today was the last physical therapy visit before seeing the doctor again:  The therapy session itself went very well, no big change really, but I did make sure to ask my therapist if she had any concerns about my returning to running.  Of course she said I had to take it easy and carefully, good but needless advice since I’m not going to risk myself.  She also suggested that I stretch, foam roll, and ice after each run even if I don’t feel like I need to.  Considering how tight my IT bands are without feeling it on a general basis, I will follow her advice on post run care. 
The easily recognizable Ragnar course signs are up around my neighborhood, it’s almost torture seeing them; the 2012 event I had participated in was during a painful time in my life, especially considering how things turned out in the end, but the weekend of running and race fun still calls out of me.
Day 80 (Sat) – This week’s ChiRunning lesson 7, first of three on one of the most important subjects ever, was about breathing; belly breathing to be specific.  One of the minor subjects touched on during this lesson regarded breathing in through the nose and out through the mouth.  It’s very easy to do in a relaxed setting but not so easy to do when you are exerting yourself.  To me, this will be the hardest part of this week’s lesson to master; I’m a mouth breather when I run.  I push myself when I train and when I race; I don’t like to back off in a race and the point of training is to push your limits which means I have to breathe deep.  I can, and do, belly breathe usually but inhaling through the nose when I’m running hard doesn’t feel like I can get enough fast enough.
I put today’s lesson to practice at the Las Vegas Heart & Stroke walk/run 5k today.  Breathing in through my nose and out through my mouth worked great for speed walking; I was able to keep up with the oxygen demands my body made, I only slipped up when my mind wandered.  I honestly didn’t intend to do another walking race after feeling so frustrated after the last two events but since my company paid for the registration I decided to participate.  I intended to just use this walk for a decent half hour (plus) of exercise and light cardio, not to “race” in any sense. 
I really enjoyed myself at the race; the course was a new downtown route (to me) with a few decent hills and there were plenty of interesting things to look at (including a daylight view of The Smith Center for the Performing Arts and the World Market Center).  It kept my mind busy and challenged my body enough so that I didn’t fret over not being able to run, I just breathed and hustled.  The entire morning was pretty fun all around:  Charlene and my nephew Eli come to keep my company and encourage me and we were able to meet and chat with Mercedes, JC, and Ryan of the Mercedes in the AM radio show on Mix 94.1.  Starting a race with a smile on your face is a great way to set the mood.
Day 81 (Sun) – I wasn’t sore from yesterday’s walk but I wanted to take today off as much as possible just to rest up from the long week.  I rode the exercise bike for a while and got in a good bit of foam rolling and stretching afterwards.  The balance of the day I took care of household necessities and watched football.  Not the most exciting day but I didn’t need any more of that anyway.
Day 82 (Mon) – I spend the entire workday inside, from dusk till dawn (dark to dark including bus riding time).  The wind was whipping and nasty at the site I wasn’t going outside without it being an emergency (thankfully the wind died down before the end of the work day when I would be heading for the bus stop). 
My home physical therapy session was the only good work and physical effort I got in all day, and the warmest I felt since I got out of bed in the morning. 
Day 83 (Tue) – I worried this morning that it would be another bad weather day and that I’d be stuck inside again but it ended up being somewhat reasonable.  The weather was nice enough at times that I got in a nice mile of walking during one of the breaks in the wind.  I did try to concentrate on the ChiWalking breathing technique during the walk; it worked well except for the times the wind spiked and stole my breath.  heh

Day 84 (Wed) – Happy Veteran’s Day.  It was great to be off today; I go to sleep in a little, get my home physical therapy done early, and get things ready for going to California.  I packed my door mounted resistance tube “gym” after PT since I’ll need to use it Friday.  I also packed my green therapy band too so I could do the vast majority of the same exercises in the hotel room.  It’s important to me the get these exercises in, I’m not going to back off just because I’m not at home.

 

Sunday, November 8, 2015

Post-surgery Week 11



For the complete story please review my previous blogs on this subject:

 
Week 11


Day 71 (Thur) – I had a nice 1 mile walk today at work:  The weather was perfect for running so it works for walking too. 
We had a health and safety expo at work today (I walked to it as part of my 1 mile walk); various departments within my company set up tables in our fire department’s engine bays and everyone was encouraged to walk around and participate.  I opted to get a flu shot that our medical clinics were giving out at the expo even though I have the 10k in a couple days.  I don’t know if my immune system is strong right now or not since I’m still recovering from surgery but I don’t want to take the chance with the nasty flu bugs that tend to go around Vegas and here at work.

Day 72 (Fri) – Physical Therapy today felt very good, especially the ART with the therapist.  I told him about my left hip adductor protesting when I have to do hairpin turns on it, he said that the discomfort is most likely due to weakness and that he’d update my workout plan to help work on strengthening it. 

I could only take a short break at home after PT, I had to go to packet pick-up for the 10k and then do my weekly grocery shopping.  I didn’t get home again until late in the afternoon, it didn’t leave me a whole lot of time to take care of everything but I think it all came together ok; I unpacked all of the groceries, spent a few minutes on the stationary bike as warm up for foam rolling, ate dinner, and finished up my “costume” for the morning’s run. 
I wish I were running this 10k, I know this course and could do real well on it.  Oh well, life is what it is and we have to live it as best we can.
 Day 73 (Sat) – Today’s lesson with ChiRunning (Lesson 6) was called “keep your head on straight”.  The title was rather amusing but I enjoyed the video lesson much more.  Danny Dreyer, leading all of our lessons, showed a few fantastic neck loosening techniques.  They were even more relaxing than a good calf stretch. 
The Hallowrock 10k was a pretty nice event all in all.  It started out right with my family being there; my sister and nephew ran the event, Charlene the 10k and Eli the 5k, and my brother in-law Billy came to cheer us all on.  Unfortunately he wasn’t able to sign up and run with us since he had to work right after we finished but he did cheer us all on and played the part of camera man for us. 
This was my longest single walk since before the surgery but I knew I was physically ready for it.  Some poor folks had trouble with the first half of the race being a gentle but steady uphill slope but my ChiRunning/ChiWalking training made the effort almost imperceptible for me.  They are actually part of why I enjoy uphill running so much.  One of the best things about this course is that it’s all on a bike/walking trail, no need to worry about cars getting in the way or making you nervous.  There were times I could even close my eyes so I could focus more on the audio portion of the “Keep your head on straight” lesson without cause myself or anyone else trouble.
I actually laughed out loud on an up slope of a particularly steep walking bridge that the course traversed; the audio lesson just happened to be covering a part explaining (and practicing) how to control speed with minor adjustments to your forward head tilt.  I caught and passed a couple other race participants who had been ahead of me, moving at approximately the same pace (again, going uphill), all due to the head tilt.  I couldn’t help the surprise and burst of amusement within me as I sped up or evened out just based on minor adjustments like that.
 
Though I had a strong walk pace and overall time, I finished feeling angry and frustrated.  The entire race I couldn’t stop thinking about running this route time and time again, how I should be doing for pace and time, how I should be feeling free and fast.  I was in a bad mood when I crossed that finish line, make me feel bad since my sister and nephew both had good runs and placed in their AGs.  I’m glad I’m not signed up for any other races before I’m allowed to run again, I don’t like feeling pissy or like some spoiled child.  Sadly I was pretty bad company for my family at the post-race breakfast, I hadn’t kicked the poor attitude yet and I know it showed.
I ended up staying out and about longer than necessary again, since my legs felt fine and I wanted to take care of a few things.  I stopped at one of my favorite haunts of a few years ago, to get lunch and realign my priorities.  It’s funny how memories (happy and sad), a good sub sandwich, and a great chocolate chip cookie can put you in the right frame of mind.   By the time I got home I’d started feeling a little tight so I settled in to work on my weekly blog and ice my hip and adductor.
Day 74 (Sun) – This was just the kind of day I needed after the mental/emotional roller coaster of yesterday; a simple stationary bike ride to get some cardio and prep for stretching and foam rolling, some football to please the mindless senses, and some laundry and cleaning to satisfy the need to be productive. 
Day 75 (Mon) – I iced a couple times at work today; I finally started to feel the delayed onset soreness from Saturday’s 10k.  Unfortunately I was too busy to walk around my building at all, the only breaks I took from the computer were to walk to the middle of the building and back a few times.  Thank goodness I kept the ice there from the first month of recovery. 
Doing physical therapy later at home was actually a relief; it warmed my muscles and stretched them out.
Day 76 (Tue) – Unfortunately today was another day where I didn’t get to walk around much or for as long as I like to:  It was cold and raining all day so the only walking I got in was a couple times of walking the length of my office building and through the warehouse area.  It wasn’t much but at least I wasn’t sitting the entire time. 
I did get to leave the office to drive up to our medical clinic and attend a lecture on sleeping habits.  Sadly I didn’t get a lot out of it, other than the promise of a cool pillow to be delivered soon; the person giving the lecture didn’t tell me anything I didn’t already know or offer solutions that apply to a person who works a 14 hour day (including prep and travel).  It’s a great idea to get 8 hours of sleep but I do need to eat and that takes a big chunk out of those 8, add in days of PT and 8 hours is a pipe dream.
Day 77 (Wed) – One more week (plus a few days) to go and then I should be set free to own the streets again. 
It stopped raining today but holy moly it’s cold outside (to us desert rats), far too cold to be out there walking around at my slow pace.  Even when I received a call to come to the medical clinic to pick up my pillow from the lecture I wasn’t about to go out in the chill, it’ll have to wait or they’ll have to mail it to me.
Saturday, after the 10k, I told myself and my sister that I wasn’t going to do any more walking races during this recovery or the next (after the right hip surgery); the walk races are just too taxing on my patience and I don’t like putting myself in bad moods around my family.  I guess I didn’t feel quite that strong about it because I asked to sign up with my company special activity team to walk the Las Vegas Heart and Stroke 5k.  It’s not a case of post-race amnesia, I don’t intend to race this event; I’m just going to walk it at a quick pace with no mental pressure on myself. 
This was another night that home physical therapy was a god-send; it got my blood and muscles loose and warm, it also really helped to pick up my mood.