How to Foam Roll Arms to Gain Strength and Mobility


Recently, there have been a number of studies exploring the benefits of foam rolling.

It’s not anymore the question if they help with sore muscles, but how much they help and how to find additional uses of foam rollers.

Shoulder pain, upper back pain, and arm pain or tightness are just some of the areas that can all be helped with a bit of foam rolling.

Moreover, foam rolling is beneficial for the whole body.

You will be able to relax the tight muscles in your body, alleviate the soreness in them, make them stronger, take the pressure off your joints and speed up the recovery of your muscles after working out.

How do you foam roll sore arms?

If your arm muscles feel a bit sore, some foam rolling can do the trick to solve this issue.

This is all thanks to the self-myofascial release (SMR) technique that happens when you foam roll your muscles.

It helps your body relax the contracted muscles which will improve the blood flow to them, along with oxygen circulation and lymphatic circulation.

This stimulates the stretch reflex in your arm muscles and can help relieve muscle tightness, soreness, and inflammation.

To relax your sore arms through foam rolling, the best way is to do it in sections.

Foam rolling small joints such as your elbows is not recommended as it can cause bruising.

How do you foam roll forearms?

Our hands and wrists do a lot of the work throughout the day, regardless of what we do.

Because of the constant straining and moving we do to our arm muscles, they can get tight, and as the whole arm muscle group is connected to each other, the pain can travel towards the upper area, in the shoulders and even in the back muscles.

To foam roll your forearms, you can do the following:

  1. Place your foam roller on a table, a desk or a wall
  2. Place your forearm on the ball just below your elbow
  3. Start moving back and forth and side to side to find any tight spots
  4. Flex and relax your forearm to massage your tight spot
  5. Move the foam roller from the inside of your forearm to the outside to cover all areas
  6. Apply as much pressure and for as long as you feel comfortable

If you don’t have a foam roller, you can also use a tennis ball or any other small ball. It will do the trick. 

Can you foam roll biceps?

Although the biceps doesn’t connect to the neck muscles, it can be a major contributor to neck pain, so you need to loosen it up to help it function properly.

To do this through foam rolling, here is a simple exercise:

  1. Place your foam roller on a table or a desk
  2. Lean your chest towards the ground and place your right biceps on the foam roller
  3. Move your biceps back and forth so the foam roller can dig into it
  4. If you find any tight spot, focus on that area 
  5. Flex and relax your biceps to further check for tight spots 
  6. Repeat with the other arm

You can also use a small ball (usually a tennis ball) to do this foam rolling technique.

How do you massage your triceps?

Upper back and shoulder pain can be caused by tightness in your triceps as they are relatively bigger muscles that connect to both joints.

If your triceps are tight, your range of motion will be affected as well, which can also lead to shoulder pain. You can foam roll your triceps in the following way:

  1. Place your foam roller on a table, a desk, or a wall
  2. Lean your chest towards the ground and place your right triceps on the foam roller with you elbow bent upwards, palm towards the ceiling
  3. Use your left arm to press your triceps against the foam roller and rock from side to side slightly
  4. If you find any tight spot, put pressure against that area
  5. Move towards your shoulder and work towards your inner and outer upper arm
  6. Repeat with the other arm 

As with the other foam rolling massages, you can also use a ball to massage your triceps as well.


By foam rolling your arms regularly for some time, you will notice how your muscles will start to loosen up and your flexibility and mobility increasing.

However, you need to make sure you’ve maintained the strength you’ve gained in your arms. 

That’s why it’s important to stretch, foam roll, and activate your muscles regularly, especially muscles you use excessively every day, like your arms.

Targeting the right muscles in your body does not only improve mobility and flexibility but can ultimately help you prevent injuries.

This is part of the reasons why foam rolling has become so popular that even doctors, physicians and professional athletes recommend it. 

Give it a shot yourself, and soon enough you’ll be convinced in the effects it has. 

XYZ Collagen Review

Having a wrinkles-free face with smooth and soft skin can be very hard to achieve, especially as time goes by and age takes over.

I know that most of us try to cover the imperfections of our skin by simply using makeup but the harsh truth is that the wrinkles are still there after you remove it.

I also know that there are hundreds or maybe even thousands of creams on the market that promise you a solution to your problems.

But before you decide you buy a cream, it’s important to learn why and how wrinkles actually appear.

Also, you should know that there are internal factors that contribute to the appearance of wrinkles such as the production of collagen and external factors like pollution, solar radiation, and smoking.

Collagen is among the top factors in aging since it’s a protein that is responsible for giving your skin firmness and elasticity.

If your body produces large amounts of collagen, your skin would look amazing all of the time, and the opposite, if it doesn’t, your skin would start to wrinkle.

Our bodies are designed to stop creating additional amounts of collagen once we hit 30 which is the time our skin will need more collagen to prevent the wrinkles from appearing.

Among products that contain collagen, is also the XYZ Smart Collagen that we are going to analyze today with all of its benefits and possible side effects.

XYZ Smart Collagen: What is it?

XYZ Smart Collagen is a collagen-based cream that will give you the much wanted youthful skin.

The goal of the cream is to stop the signs of aging and keep the skin smooth by providing you with the collagen that your skin needs to remain wrinkles-free and elastic. 

By using this cream on a regular basis, your skin will look up to 7.5 years younger and you will have the beautiful skin you always wanted in just 12 weeks.

In addition to this, the cream is 100% organic which means that your skin won’t be damaged by using it at all.

What is Collagen?

Collagen is a protein that helps our skin remain healthy.

However, as we grow old, the collagen production in our bodies decreases and as a result, we get wrinkled, thin and damaged skin complexions.

And by the time we reach 40, the collagen production decreases by more than 50 percent so having some kind of cream to maintain the collagen levels in your body is extremely important.

Collagen is in a higher percentage in our body than any other protein because it’s the main component of connective tissues.

This protein helps our skin to look firm and smooth and reduces the aging of the skin at the same time.

The wrinkly skin that we get once we hit 30 or 40, is a signal for old age.

The XYZ Smart Collagen cream has natural ingredients that will boost your skin into producing more collagen so you can look younger longer.

Manufacturer’s Information

The manufacturer of the cream is a brand called Wolfson Berg Limited, a company dedicated to developing beauty products for more than ten years. 

All of the products have been tested and proven to work. They also have amazing customer service and you can contact them via phone, chat or email.


The cream is made from a South African plant named Bulbine Frutescens. The extracts of this amazing plant have two compounds that improve collagen production: 

  • The first compound is the Acetylated Polymannose which is responsible for boosting the collagen production 
  • The second compound is Knipholone which stops the decomposition of the collagen that is already in our body reserves.

The ultimate goal of the cream is to increase the production of collagen and stop the degradation of protein in the body which is essential in the fight to stop the skin from aging.

All ingredients are organic and natural so they will not cause damage to your skin.

The cream is also completely vegan and doesn’t contain any artificial elements, so it’s safe to use by those who have gentle skin as well.

What are the Active Ingredients in XYZ Smart Collagen?

As mentioned previously, the XYZ Smart Collagen uses the extracts of the Bulbine Frutescens- the South African plant made of two major compounds that help the production of collagen and decomposition of the collagen reserves.

Acetylated Polymannose

Known as Acemannan, Acetylated Polymannose is a polysaccharide chain that stimulates the fibroblasts in our skin which later produces high-quality collagen.

The Fibroblasts are actually a fibrous building block of collagen, bone, and cartilage but if they get overstimulated, they can produce too much collagen.

Although this sounds good at first, too much collagen means low-quality collagen that is actually useless for the skin.


Knipholone, the second compound in the XYZ Smart Collagen is the compound responsible for lowering the rate of collagen breakdown and decreasing the production of the low-quality collagen.

This compound works by blocking the leukotriene synthesis, a process responsible for a lot of conditions that cause inflammation.

Other Ingredients

Natural products such as rose water are also part of the XYZ collagen formula.

The company fulfills all of the environmental standards in harvesting the ingredients so the entire product is made naturally and sustainably. Some of the notable certifications of the products include:

  • COSMOS Certified
  • Nagoya Compliant
  • Ecocert Listed
  • Certified Organic

Palm oils and palm kernel oils are never used. Palm oil comes from the fruit of the palm tree and its harvesting has created many environmental problems.

The unchecked harvesting led the palm plantations to expand into massive ecosystems that are threatening some animals into extinction.

What is TGF-?

TGF stimulates fibroblast cells in the skin, causing them to produce more collagen.

It also activates the release of leukotrienes which send excess collagen into the skin.

The XYZ Smart Collagen cream prevents this by controlling the rage of the newly produced collagen and switches the synthesis of leukotriene which means that the collagen production will increase without any harmful side effects.

Are the Ingredients Regulated?

The XYZ Smart collagen is formulated according to the highest industry standards and is a certified natural product made from sustainable materials.

It doesn’t contain artificial ingredients, palm oils or mineral palm and is completely vegan.

The raw materials that are used in the production of the XYZ Collagen are fresh since the company uses a method that involves cold-pressing the plant leaves to extract the maximum amount of pure extract and retain all active compounds.

This is much better than the blade-based methods which can damage all of the active ingredients.


Benefits of XYZ Smart Collagen

The XYZ Smart Collagen will help you improve your skin texture by hydrating it which will give it a youthful appearance.

The cream will also decrease wrinkles by increasing the production of collagen, so you can have a firmer and more elastic skin which will ultimately reduce wrinkles.

By using this cream regularly, you will notice soon enough that your skin will begin to tone all traces of flaccidity will disappear.

It also helps tattooed or damaged skin and preventing the appearance of stretch marks.

Does it really work?

This cream was checked many times and the results have proven how its daily use can reduce the aging of the skin.

The results of using it will be seen in the first few weeks of use but you will see the real effects of this cream by the end of 12 weeks of use.

You will have fewer wrinkles and lines on the face, the flaccid skin will lift and your skin will become firmer and more toned thanks to the increased collagen production.

A study was conducted to prove the effects of the cream.

A team of female volunteers used the cream to prove the before and after effects and it was concluded that the XYZ Smart Collagen reduces the effects of aging on the skin by more than 7 years.

At week 12, the tests showed that the women who followed the directions for proper usage got the best results.

The directions included wearing sunscreen, washing their faces twice a day and using the cream on a regular basis.

All women that did this ended up with smoother skin and fewer wrinkles than the others.

Another dermatology test was conducted to confirm the effects of the product. 21 women aged 45 to 65 years were involved in a study controlled by placebo and used the product twice a day for 84 days.

Women that followed the directions showed clear signs of a firmer and smoother skin in all age groups.

Where to Buy XYZ Smart Collagen

Buy the product from the official website to be sure that you are buying an authentic, original product and get a money-back guarantee.

You can easily find the XYZ Smart Collagen in Canada, France, Italy, Australia, Spain, The US, The UK, and New Zealand.

Be careful if you are buying from websites like Walmart, Amazon or eBay.

If you find your local store selling this product, don’t purchase it because the product is only available online.


Who Can Use XYZ Smart Collagen?

This product can be used by anyone that wants to reduce the signs of aging. Besides wrinkles, it’s also known to reduce smile lines and fine lines.

The cream can also help you eliminate acne scars, smooth out the rough skin and tighten the sagging skin you have.

There are no known adverse effects to pregnant women their unborn babies and here are plenty of testimonials of pregnant women who used the cream with no side effects.

Is XYZ Smart Collagen Expensive?

This product is one of the very few affordable solutions you can get these days. You can get it for an excellent price from the manufacturers’ website.

You can also get free delivery for all orders in the US. The prices can change so always keep track to know when they offer the best price on the website.

The seller also offers multiple payment methods such as debit and credit card or PayPal.

Shipping fees can be included for buyers outside the US. Wolfson Berg Limited also offers a return policy which requires the buyers to return the product in the 14 days after receipt.

The shipping costs will be covered by the buyer and it has to be returned in its original state without damages.

How Soon Do the Results Show?

Just like any other product, a certain time has to pass before you notice the real results.

But the good thing about this skin solution is that it doesn’t take too long.

According to the XYZ Smart Collagen reviews, many people started noticing a difference in their skin after a few days of applying the cream the first time.

After about 80 days of use, you should see the real benefits.

However, there were people who saw huge benefits in only two weeks of using the cream. it’s also very important that you stay consistent with the cream application.

Does it have side effects?

There are no previous records of side effects while using this cream. It’s important to remember that this cream is made with natural ingredients.

How to use it? 

Apply the cream on your face with gentle upward movements to spread it out.

Apply the cream carefully around the area of the eyes and avoid contact with the lower eyelids. Repeat this process twice a day, in the morning and before bedtime.

Are There Any Side Effects of XYZ Smart Collagen?

There are no side effects reported by users. XYZ Smart Collagen is made using high-quality ingredients that meet the standards and it also has many certifications.

Is XYZ Smart Collagen a Scam?

Of course not. With the abundance of case studies, evidence and research, it can be clearly confirmed that the product is not a scam.

Keep in mind that there have been reports of counterfeit products with fake labels that tried to imitate XYZ Smart Collagen, which could be easily found on eBay or Amazon.

It’s important to always order your product directly from the official website of the company.

XYZ Smart Collagen Review: Final Verdict

XYZ Smart Collagen case studies and reviews are proof that this product will give you the wanted results in 12 weeks.

You should use this product by following the exact guidelines above.

Dermatologists advise having a strict daily routine that includes washing your face and neck twice a day and applying the cream afterward.

By doing this, you will remove the dirt on your skin so the cream can penetrate effectively in the pores.

The XYZ Smart Collagen cream has a perfect formula to reduce skin aging.

The powerful ingredients will help you reduce wrinkles and lines, your skin will have improved texture, and you will achieve that youthful look everyone wants.

The product is designed by a reliable company and you can feel free to contact them at any time. 

7 Bone Health Tips to Keep Your Bones Healthy – Prevent Bone Health from Deteriorating and Pain


Good bone health improves overall health while having weaker bone health can cause physical obstructions and put you at risk of injuries.

There is a common misconception that only elders experience problems and pain with their bones caused by hip, spine and forearm fractures.

However, an increasing number of young people have symptoms of osteoporosis and other bone problems, so it’s crucial to pay attention to bone health and prevent the condition from worsening.

To prevent your bone health from deteriorating and experiencing pain, be on the lookout for the following symptoms.

1. Brittle nails

While having weak and breaking nails is a common appearance and may not seem like an issue, it can be a sign of bad bone health.

The main two reasons for this are collagen and calcium deficiency, so you need to increase the intake of these nutrients to improve your bone and nail health.

To increase calcium levels in your body consume dairy products, berries, green leafy vegetables, kale, soy, sardines, and broccoli.

To increase collagen levels in our body consume dairy products, chicken, fish, beans, and eggs.

You can substitute these foods with food supplements, but only with previous consultation with your doctor.

2. Receding gums

Studies have shown that receding gums are closely connected to worsened bone health.

Women with osteoporosis have shown to be 3 times more likely to have receding gums and lose their teeth at a young age, so if you notice your teeth getting more exposed, we recommend going to your dentist and have them treated.

3. Cramps, pain, and aches

Muscles and bones together form the system that moves our body, so whenever you experience any cramps or pain in the muscle, it can be tied to your bones as well.

A common reason for muscle cramps and pain is vitamin deficiency which can be a cause for bone loss, so if you experience cramps on a frequent basis, seek immediate help from your doctor.

4. Increased heart rate

Your heart is the mover of everything in your body, so everything your body does can be noticed through your heart rate.

Having a heart rate higher than 80 beats per minute can increase the risk of a pelvic, spinal, or hip fracture when getting up from seating positions.

People who spend a lot of their time seating without much physical activity usually have higher heart rates, especially overweight and obese people, so it’s highly advisable to exercise as frequently as possible.

A 30-minute exercise during the day can do wonders for your body and bone health.

5. Alcohol consumption

Too much alcohol is bad for the body, especially for people with problematic bones.

Avoid drinking more than 2-3 ounces of alcohol if your bone health is not at its peak as it will make you more susceptible to both fractures and bone loss at the same time.

6. Smoking

Similar to alcohol, smoking is a known bad habit with bad consequences for the body.

The chemicals found in cigarettes can worsen your bone health and result in the loss of minerals in your body and bone resorption.

This will ultimately lead to an increased risk of fractures and osteoporosis.

7. Medications

Some conditions require taking medications that are bad for the bones, such as asthma, post-menopausal conditions, thyroid medications, and steroids.

These can cause the person to become more susceptible to experiencing joint pain, bone resorption, and osteoporosis.

How to Make Your Own Turmeric Supplement – EASY Recipe!

this is an image of diy turmeric supplement

Do you think that the effectiveness of turmeric, especially its main component curcumin, has not been studied sufficiently?

Think again.

Because not one, ten, or even a hundred but more than 7,000 studies have scrutinized how effective turmeric, as well as curcumin, is.

Innumerable health experts have hailed turmeric for its strong anti-inflammatory benefits.

I personally believe if there’s one herb which can relieve acute inflammation and also provide long-term maintenance benefits, it is turmeric.

Everyone and I mean everyone, should add this herb to their wellness arsenal.

How can that be done? Glad you asked.

Here’s an easy and effective way.

DIY Turmeric Supplement

Many people add turmeric to both veggie soups and curries, including me. Having turmeric this way provides some health benefits but not enough to fight inflammation.

So what I used to do when I had acute inflammation was add 2 tablespoons of it in half a cup of water and quaff it down at one go.

Turmeric, as you might know, has a very bitter taste.

But not anymore.

Instead of gagging a turmeric solution, now I use these turmeric bombs. They give you all the health benefits of this amazing herb without that powerfully bitter taste.

What’s more, these pills have a couple of special ingredients, which enhance turmeric’s anti-inflammatory properties.

I was introduced to this whole turmeric-honey pills concept by a friend, who’s a talented herbalist and an experienced nutritional therapist.

Tips for Making Turmeric More Effective

Anti-inflammatory properties of turmeric come from its main component—curcumin. The amazing thing about this ingredient is that certain other components can increase its bioavailability.

To make Turmeric Bombs even more effective, I’ve added these ingredients to it.

  • Quercetin – blocks an enzyme that makes curcumin less effective
  • Black pepper – has a strong alkaloid piperine, a compound that increases curcumin bioavailability by as much as 150%
  • Fatty acids – increases turmeric bioavailability

Turmeric Bombs In Two Variations

One turmeric pill is made with honey and the other one with ghee or coconut oil.

As you can guess, swallowing honey variation is considerably easier and so they are more suited to children.

Honey effectively masks the strong bitter taste that turmeric has. My recommendation is that you start with honey variation.

The other option, ghee/coconut variation, includes fatty acids, which make curcumin more absorbable, and is free of sugar.

But these pills are a little harder to swallow compared to honey variation.

This is because they have a rougher shape because they flatten out slightly on baking sheet.

Additionally, they leave behind a slight taste when you swallow them.

Curcumin, the active compound of turmeric, has been studied by many researchers for its strong anti-inflammatory effects.

As said above, these DIY supplements also have black pepper and quercetin, both of which have been shown to enhance curcumin bioavailability.

this is an image of diy turmeric supplement


  1. Take a baking sheet and line it with unbleached parchment paper. Ensure your freezer has enough room for this cookie sheet.
  2. Turmeric powder can stain clothing, so wear a kitchen apron!
  3. Choose either of the above-mentioned binding agents. You require about 3 tablespoons. In case you opt for raw honey, melt it before using if it’s thick. This will make it pourable. You should treat ghee or coconut oil likewise.
  4. Stir turmeric with pepper, binding agent, and quercetin in a normal-sized bowl. With honey, you’ll get a pliable mixture. With oil, a relatively thick mixture, from which you can make pills.
  5. You will need “dough” in very small amounts when you use the honey variation. Roll dough and the mixture between the palms and place it on your baking sheet. On the other hand, in case of oil variation, scoop small pill shapes on your baking sheet using a spoon.
  6. Freeze them until they are firm. Next, transfer them to the storage container. Finally, put the container in your freezer.
  7. You should the turmeric pills as required. There’ no such thing as overdosing on turmeric bombs. That said, you may have an upset stomach if you take one too many oil-based turmeric pills. Taking too many of honey-based turmeric bombs is also not recommended because they contain sugar (even though it is unrefined).

If you don’t like getting your hands dirty, check out my review on this Turmeric supplement which has helped me relieve my chronic pain.

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