There's a fine line when it comes to heating and icing an injury. While some injuries are acute (a sudden sprain or strain) and others chronic (often long-term as the result of overuse), there are specific ways to go about heating and icing for maximum recovery. There are a few first aid treatments you can do for sports related injuries, but if you aren't so sure when to grab the frozen peas or plug in the heating pad, use this guide during your rehab to keep you strong and performing at your best.

Heat is best when . . .

If you are stiff, sore, or have a chronic injury — bring on the heat! A heating pad or hot compress is ideal to relieve the aches and pains of overused muscles because it increases the elasticity of joint tissues and stimulates blood flow. About 20 minutes of heat also helps to loosen tissues and relax injured areas, meaning it's very beneficial before workouts that often irritate reoccurring injuries. One rule of thumb: do not heat a new injury! When an injury first occurs, swelling and inflammation are at their peak. Heat will only make this worse, causing the blood vessels to dilate. Only add heat once the injury has started to relax, which is usually after 48 hours.

Ice is best when . . .

Ice is best for immediate injuries and as a treatment in later rehabilitation. If you were just hurt in a workout, turn to ice to reduce the swelling and decrease the pain. Icing is also good for athletes with chronic injuries after a workout because it keeps inflammation at bay, preventing any overused muscles from acting up. If you're both icing and heating an injury, always end with ice. Since ice works to reduce the swelling, following it up with heat will counteract it, increasing blood flow and possible swelling. Don't ice for longer than 20 minutes (doing so can lead to frostbite), and never ice before a workout; this will only make your muscles stiff and vulnerable to injury.

The typical nightcap has just been given a (healthy) makeover. That's right, insomniacs, it's time to trade in your sleep-disrupting cocktail for a healthier sip — cherry juice! Not given enough credit in the fruit-juice world, studies show that a glass of cherry juice can significantly help you sleep better.

Cherries contain melatonin, a natural antioxidant that helps to regulate your sleep cycle. Participants in the study saved an average of 17 minutes of wake time after going to sleep when drinking cherry juice like Lakewood Black Cherry Juice ($9.95) daily. Although this may not seem like much, between a busy schedule and late-night computer time, we'll take anything we can get. So, rather than counting sheep, sip up with a cherry on top. And if that doesn't do it, we have 25 tips that just might . . .

There's a fine line when it comes to heating and icing an injury. While some injuries are acute (a sudden sprain or strain) and others chronic (often long-term as the result of overuse), there are specific ways to go about heating and icing for maximum recovery. If you aren't so sure when to grab the frozen peas or plug in the heating pad, use this guide during your rehab to keep you strong and performing at your best.

Heat is best when . . .

If you are stiff, sore, or have a chronic injury — bring on the heat! A heating pad or hot compress is ideal to relieve the aches and pains of overused muscles because it increases the elasticity of joint tissues and stimulates blood flow. About 20 minutes of heat also helps to loosen tissues and relax injured areas, meaning it's very beneficial before workouts that often irritate reoccurring injuries. One rule of thumb: do not heat a new injury! When an injury first occurs, swelling and inflammation are at their peak. Heat will only make this worse, causing the blood vessels to dilate. Only add heat once the injury has started to relax, which is usually after 48 hours.

Ice is best when . . .

Ice is best for immediate injuries and as a treatment in later rehabilitation. If you were just hurt in a workout, turn to ice to reduce the swelling and decrease the pain. Icing is also good for athletes with chronic injuries after a workout because it keeps inflammation at bay, preventing any overused muscles from acting up. If you're both icing and heating an injury, always end with ice. Since ice works to reduce the swelling, following it up with heat will counteract it, increasing blood flow and possible swelling. Don't ice for longer than 20 minutes (doing so can lead to frostbite), and never ice before a workout; this will only make your muscles stiff and vulnerable to injury.

For tight, toned legs, jump into your lunge! Although the basic lunge is a great starting point (and exercise to master), adding a jump will have you sliding into those skinny jeans in no time. Often found in Tabata interval workouts, this lunge (also considered a jumping split lunge) is an intense move that increases the burn and tones your calves, too. Here's how you do it!

• To begin, start standing tall with your feet staggered, your left foot slightly in front of your right. Making sure you're not too stiff, keep your stance active with your knees bent in a slight but not full lunge.
• With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in mid-air, landing in a basic lunge with your right leg in front.
• Without rest, repeat this movement alternating which leg is in front. To prevent injury, make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip.
• Do three sets of 20 or modify the number specifically to your workout.

For tight, toned legs, jump into your lunge! Although the basic lunge is a great starting point (and exercise to master), adding a jump will give you a bikini backside in no time. Often found in Tabata interval workouts, this lunge (also considered a jumping split lunge) is an intense move that increases the burn and tones your calves, too. Here's how you do it!

• To begin, start standing tall with your feet staggered, your left foot slightly in front of your right. Making sure you're not too stiff, keep your stance active with your knees bent in a slight but not full lunge.
• With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front.
• Without rest, repeat this movement alternating which leg is in front. To prevent injury, make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip.
• Do three sets of 20 or modify the number specifically to your workout.

We know it's taboo to embrace the midnight munchies, but there are some foods that can help you sleep better at night. If you're having trouble hitting the hay tonight, foods like cherries and dairy can be great company to a healthy bedtime routine. What makes these foods after-hours worthy is that they have or help to produce melatonin, a hormone necessary for a healthy sleep cycle. So, although sleep aids can be a quick fix (it's OK, admit it), consider these healthy bites before you turn down the sheets tonight.

• Cherries: Finish each night with a cherry on top! Several studies have shown that cherry juice can help you sleep. Because cherries contain the magic of melatonin, participants in one study saved an average of 17 minutes of wake time after going to sleep when drinking cherry juice daily. If you're not a fan of tart cherry juice, fresh and dried cherries will have a similar effect.
• Oats: Truth is, about 20 bowls of porridge can contain enough melatonin as a supplement, but that doesn't mean a little won't help. Between the melatonin and the rise in blood sugar, which in turn triggers insulin production, having a (healthy) oatmeal cookie or muesli bar won't hurt. Wash it down with a glass of milk (we'll soon explain why), and you should be on your way to sweet dreams.
• Dairy products: Speaking of milk, dairy products contain high amounts of tryptophan that produce melatonin and calcium that helps that process take place. Have a cup of yogurt or sip on a warm glass of milk before bed to help you unwind and get a good night's sleep.
• Rice: Rice is bedtime gold because it contains both melatonin and tryptophan. Try eating a meal that includes rice like a stir-fry or casserole, but don't over-indulge too close before bed, as a heavy meal could interfere with sleep.

Letting go is hard to do, but it can really make the most of your time on the elliptical! Although the elliptical is a great way to work your arms and legs while getting your heart rate up, it can also be used to work your core and improve your balance. If this machine is a favourite of yours, then consider making the most of it by not using your hands — the benefits are many!

1. Improves balance: Balance is key if you're looking for better posture, body awareness, and muscle control. Because the elliptical uses shifting pedals on an incline, stability is needed, especially without the handles. Little steps toward improving your balance not only make the workout challenging, but will also help other forms of fitness, like your yoga practice! The next time you are on the elliptical, spend part of the workout going hands-free; make sure to engage the core, which will stabilise you in this position.
2. Works the core: Because you're challenging your sense of balance, you're working your core, too! Once you let go of the handles, just make sure not to sway from side to side. Place your hands on your hips to monitor your posture, and keep your abs engaged throughout the entire workout.
3. Strengthens legs: It's simple — by not using your arms, you let your legs do all the work. Try directing the focus to your feet. Pressing more with your heels will work your hamstrings and butt, while pressing more with your toes will tone your quads on the front of your thighs. Crank up the incline and resistance and feel the burn!

Finding the perfect running shoe isn't always an easy task but finding the right pair is important to help prevent injury. But where to start? Because there are several styles and options to choose from, we've created a go-to glossary to help you find your sole mate. Once you've determined your arch and gait type (a running store or your running partner can help) turn to this guide that explains the different styles of shoes available. From a barefoot fit to extra stability, it comes down to what works best for you and your workout.

• Barefoot: Barefoot running shoes have become increasingly popular over the last few years and are the closest you'll get to actually running barefoot. Most styles look like gloves for your feet, providing minimal protection and cushioning. Barefoot shoes, with a "zero drop" from heel to toe, encourage a more natural mid-foot strike. This style of sneakers is thought to engage all the muscles of the feet, encourage good posture, and help train you to land correctly. But, you shouldn't try these shoes blindly; it will take your body time to adjust to avoid injury. Prep yourself first with these tips, then consider our favorites.
• Minimalist: Minimalist running shoes are the happy medium between barefoot shoes and traditional kicks; they are also a great way to ease into barefoot running. Always lightweight, they have little to no arch support but still offer some cushion and flexibility. If you are used to tons of cushion, adjusting to minimalist shoes can take time.

See which shoes offer more stability and cushioning after the break!

If you're looking to get your friends together and celebrate Mom in style, then do it with a brunch! Aside from good company, brunch is the perfect way to toast to your leading lady. Knowing that no two moms are alike, we've created three tablescapes — casual, elegant, and outdoors — to make Mother's Day special. Find the one that's right for you (and Mom) below!

The Elegant Brunch

An elegant brunch will set this Mother's Day apart from the rest. Keeping the bright colors mute, we chose a neutral palette of golds and creams beginning with the tablecloth ($70-$80). Metallic touches are key; incorporated through gold-rimmed butter plates ($50), bamboo spreaders ($145), and napkin rings ($48). Since we're going all out, monogrammed glasses ($50) seemed fitting, as well as a crystal vase ($59) filled with tulips or her favorite flower.

The Casual Brunch

Think of the casual brunch as one step above breakfast in bed. For this type of tablescape, it has to be something where guests feel comfortable and Mom feels special. Make any table fit for a special occasion by covering it with a bright, patterned tablecloth ($40-$50). Then, add complementary pops of color through paper placemats ($15) and simple yellow plates ($5). Continue to layer with touches of yellow through gingham napkins ($20) and vintage tumblers ($8). A bright pink pitcher ($40) will showcase mimosas perfectly, and pink utensils ($22) give plastic forks a run for their money. Lastly, ditch the stuffy flowers and scatter these tiny succulents ($30) around to complete your tablescape.

The Outdoor Brunch

Aside from stylish, an outdoor brunch has to be functional — after all, it is outside! Simplicity is key and starts with a texture like linen placemats ($38) and napkins ($32). Add color and pattern with plates ($36) that are anything but boring and glasses ($5) fit for homemade Bloody Marys. A large tray ($24) makes bringing food from the kitchen easy, and we consider gold utensils ($40) essential. Lastly, complete the look with a rustic flower box ($18) and roses.

Aside from making you look instantly thinner, posture is important to a healthy body. Before you get worried stiff that your slouching is irreversible, we found an app, sports bra, and handy belt to help. Because posture affects everything from digestion to achieving flat abs, consider one of these three helpful reminders for work or workout.

• LUMOback: The LUMOback ($149) is perfect for anyone who spends long hours at a desk. A small belt that you can wear anywhere, LUMOback will gently vibrate when you slouch from your lower back, reminding you to sit or stand straight. It then uses Bluetooth to track your progress and give you feedback over time. Not only will you start to feel better, reversing the negative effects of poor posture, but you'll look better too!
• IntelliSkin: When it comes to fitness, good posture can prevent injury and improve performance. IntelliSkin makes garments like tops and sports bras to cue your muscles to work together for better postural awareness. Many athletes, like surfers and volleyball players, use IntelliSkin during practice, but you can also wear them as undergarments at work. Could these possibly be considered an athletic version of Spanx?
• Upright: Yes, your smartphone can help you stand taller! Upright ($3) is an app that helps to improve your posture by alerting you every time you slouch. Once it's calibrated, keep your phone in your pocket, and you'll be altered every time you begin to hunch. You can even start with baby steps, configuring the time period and "slouch-sensitivity."

Letting go is hard to do, but it can really make the most of your time on the elliptical! Although the elliptical is a great way to work your arms and legs while getting your heart rate up, it can also be used to work your core and improve your balance. If this machine is a favorite of yours, then consider making the most of it by not using your hands — the benefits are many!

1. Improves balance: Balance is key if you're looking for better posture, body awareness, and muscle control. Because the elliptical uses shifting pedals on an incline, stability is needed, especially without the handles. Little steps toward improving your balance not only make the workout challenging, but will also help other forms of fitness, like your yoga practice! The next time you are on the elliptical, spend part of the workout going hands-free; make sure to engage the core, which will stabilize you in this position.
2. Works the core: Because you're challenging your sense of balance, you're working your core, too! Once you let go of the handles, just make sure not to sway from side to side. Place your hands on your hips to monitor your posture, and keep your abs engaged throughout the entire workout.
3. Strengthens legs: It's simple — by not using your arms, you let your legs do all the work. Try directing the focus to your feet. Pressing more with your heels will work your hamstrings and butt, while pressing more with your toes will tone your quads on the front of your thighs. Crank up the incline and resistance and feel the burn!