Month: July 2018

Menstrual Cup 101: All Of Your Awkward Questions—Answered

Post author By Sian Ferguson
Post date July 9, 2018

A mere decade ago, most people thought they only had two options when it came to menstrual hygiene: disposable pads or tampons. It was hard to imagine another way to capture and dispose of period blood.
Over the past few years, another period product has become very popular: menstrual cups. But what are menstrual cups? Why do people prefer them to pads and tampons? And how exactly do you use a menstrual cup?
HealthyWay spoke to some experts to find out all you need to know about using menstrual cups.

What is a menstrual cup?

Made from medical-grade silicone, a menstrual cup is placed inside the vagina to collect period blood. The user can empty the cup and give it a wash every few hours, reusing it every month for years.
What makes menstrual cups different to traditional tampons and pads is that it’s reusable. “In the U.S. alone, 12 billion pads and 7 billion tampons are thrown into our waterways and landfills every year,” says Amanda Wilson, the founder of VOXAPOD, a menstrual cup. The average menstruating person has periods for 38 years. That means they’ll dispose of roughly 12,000 used disposables in their lifetime, which is a huge environmental concern, Wilson adds.
Because you can reuse the same menstrual cup for roughly three to five years, depending on the brand, you cut down on waste significantly. Menstrual cups are particularly popular among the zero-waste community—that is, those who try to reuse and recycle all their waste.
People prefer menstrual cups for reasons other than eco-friendliness, too. For one, they save you money in the long-run. The first menstrual cup I had was around $25, which was roughly the same amount of money I spent on tampons and pads for a four-month period. My menstrual cup lasted five years, which means I saved a great deal of money.
Many of us have heard of toxic shock syndrome (TSS), which is often caused by tampons. With menstrual cups, you’re less likely to get TSS if you keep your cup clean, says OB-GYN Carolyn DeLucia, MD. “The risk for TSS is extremely minimal with menstrual cups. The one or two reported cases were due to wearing the menstrual cup for over 24 hours,” Wilson says.
However, there is something that puts many people off using menstrual cups: They don’t know how to use them or how to keep them clean.

How to Use a Menstrual Cup

If it’s your first time using a menstrual cup, you might feel a little intimidated. I know I was. When I saw the size of the menstrual cup, I didn’t quite know how it would fit.
The key is to fold the cup when you put it into your vagina. Once it’s inside, the cup will unfold and fit to your vagina, where it will sit and collect the blood.
Here’s the easiest way to insert a menstrual cup:

Relax. As with inserting tampons, it’s easier when your vaginal muscles aren’t too tense!
Wash your hands and the cup thoroughly.
This is optional, but you might want to wet the cup or add some water-based lubricant to make it easier.
Fold the cup so that it’s easy to insert. There are a number of different ways to do this, Wilson says. She recommends the following methods:
C-Fold: Flatten the menstrual cup and bring the two folded ends together to form a C shape, rolling it to the size of a tampon.
Punch Down Fold: Push one side of the lip of the cup into the center of the cup, folding in sides.
7 Fold: Flatten the cup and fold one corner diagonally toward the center of the cup.

VOXAPOD, Inc./Brittany Lang
Insert it. You might find it easiest to insert it while standing with one leg up on a stool or step, as you would insert a tampon, DeLucia says. When you insert it, push it toward your back. “You want to make sure the cup sits above the pubic bone, not up against the cervix,” explains Cathy Chapman, the President of Lunette North America. The cup should be inside the vagina, and the base should not be exposed.
Once it’s in your vagina, you might want to wiggle the cup around a little until it feels more comfortable. You might dislike the feeling of the “stem” that most menstrual cups have. The stem is meant to help you grip the cup, but if it’s uncomfortable, you can always snip it with scissors to make it shorter.

While wearing a menstrual cup, you can bathe, exercise, and swim. It can also be used if you have an IUD. “It does not interfere with the IUD. You just need to be careful not to catch the IUD string with the cup when you pull it out,” notes DeLucia.
Chapman says that having penetrative sex while wearing a menstrual cup isn’t advisable. “It could dislodge the suction, and then you would have a menstrual mess on your hands,” she says. “But feel free to enjoy all the oral sex you want!”
Once you’ve worn the cup for a few hours, you might want to remove it. “Your menstrual cup should be emptied every 2 to 12 hours depending on your menstrual flow,” Wilson says. If you have a heavy flow and the cup is left in for quite some time, it might overflow and leak slightly. If your flow isn’t too heavy, it can be worn overnight.
Here are the steps for removal:

Again, wash your hands thoroughly, and relax.
You might want to stand with your leg on a stool or chair again, or you might want to sit on the toilet. Bear in mind that you might spill some blood as you remove the cup, so don’t stand over a bath mat (take it from someone who made this mistake!).
Grip the base of the menstrual cup tightly and release the suction of the cup. “You can do this by slightly bearing down and then pinch the bottom of the menstrual cup to release the suction,” Chapman says. “You may need to slightly rock your cup back forth if you’ve got some really good suction going on.”
Pull the cup out slowly.
Empty the contents and clean the cup.

Does your cup feel stuck? Don’t panic. “Sometimes the cup can form a pretty strong suction to the vaginal wall,” DeLucia says. “The best way to deal with this is to use your finger to break the suction. Once that is accomplished, it should not be a problem to remove it,” she explains. If that doesn’t work, you can pinch the cup a little higher up and give it a gentle twist.

How to Keep Your Menstrual Cup Clean

Keeping your menstrual cup clean is essential, especially since you’ll probably want to use it for many years.
After removing it and emptying the contents, you’ll want to wash the menstrual cup with water and a little non-antibacterial soap. The DivaCup website lists cleansers that should never be used to clean a menstrual cup including antibacterial soap, hand sanitizer, and dish soap.
Make sure you rinse your cup thoroughly after washing, as putting a soapy cup in your vagina can cause an infection. Personally, I use boiling water and soap to clean the cup in between each insertion.
When your period is over, boil your menstrual cup for about twenty minutes, says Chapman. Dry it off and store it in a clean, dry place. I keep mine in a cotton drawstring bag in between cycles.
If you’re in public, cleaning a menstrual cup might be tricky. Consider bringing a water bottle into the stall with you and using water and toilet paper to clean it off. Many companies, including Lunette, make wipes and washes specifically for menstrual cups. This can be helpful in keeping the cup clean when you’re in a public setting.
Since a menstrual cup collects blood instead of absorbing it, as a pad or tampon would, you might spill some blood on your clothing, towels, or mats. Simply rinse the area with cold water as soon as you can before popping it into the laundry.
[related article_ids=1001505]

Which menstrual cup should I buy?

If you buy a jacket online and find it doesn’t fit, you can return it. With intimate items like menstrual cups, you can’t exactly take it back, so you’ll want to do some research first to make sure the menstrual cup you buy is right for you. Here are some criteria to consider.

Material

When buying a menstrual cup, make sure it’s made of quality material. “Consumers should be attentive to the quality of materials being used on the menstrual cup they purchase,” Wilson says. “Some menstrual cups are made with compromising material that has not been tested internally on humans, such as ‘food-grade silicone,’” Wilson says.

Size

Different companies often offer different sized cups. Larger cups are intended for users with larger cervixes, usually people who’ve given birth vaginally. Smaller cups are intended for those with smaller cervixes. Different sizes can hold different amounts of blood, so if you have a heavy flow, there might be a large one suitable for you. Many websites have sizing guides to help you choose the best menstrual cup for you.

Other Benefits

Even when made from the same material and size, not all cups are the same. Some are thicker than others, making them harder to bend. Some, like VOXAPOD, have specific shapes designed to be more comfortable to wear and insert. Please keep in mind that not all menstrual cups last up to five years; lifespans may vary, so be sure to check the product information for each individual cup.
Don’t be afraid to explore your options, ask friends for recommendations, and read reviews online before buying a menstrual cup.
If you try one and it doesn’t feel right for you, don’t be put off menstrual cups altogether—try another. “Sometimes women need to find the right fit of menstrual cup, like they would a tampon or pad. So, if they try one brand shape and size, and it doesn’t work or isn’t quite right, they may need to try another,” Wilson says.

More Than Just Menstrual Cups

Of course, menstrual cups aren’t for everyone. Many people struggle to use them. “For some folks, mastering the menstrual cup can take a few tries, even a few cycles,” Chapman says. “We get it, though; some people aren’t into the ‘menstrual cup gospel’ but are ready to ditch the old-school disposables for a healthier, reusable period care solution,” she adds.
If you love the environment but hate menstrual cups, there are other eco-friendly hygiene products for you.

Sea Sponges

Want to feel like a mermaid throughout your period? Sea sponges, as in, the kind that naturally comes from the ocean, are a great alternative to tampons. They absorb blood and can be washed out and reused.

Period Panties

If you’re not a fan of inserting things into your vagina, there are options for you. Panties like THINX absorb period blood without spillage. Comfortable and absorbent, you simply need to rinse them out before placing them in the wash. They can be used by themselves or along with a cup or sponge to soak up potential spillage.

Reusable Pads

Washable, reusable pads are great if you like pads but don’t want to create unnecessary waste. As with absorbent underwear, these pads can also be used along with menstrual cups and sponges as they absorb any extra blood if there’s a leak. Lunapads is another great cloth pad company.
Whatever menstrual product you choose, make sure that you practice hygiene to prevent TSS and any other infections. Many companies will provide you with care instructions for their products. These instructions should be followed to ensure that your products last and stay clean.
It’s comforting to know that period products like disposable pads and tampons are not our only options anymore. Don’t be embarrassed or nervous about experimenting with different products, like menstrual cups, until you find the one that makes menstruation more comfortable and convenient for you.

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Wellbeing

Grieving 101: Healthy Methods For Processing And Recovering From Loss

Post author By Cindy Lamothe
Post date July 8, 2018

Chris Navalta, 41, still remembers the haze of grief that engulfed him soon after his nephew, Robby, was shot in broad daylight in 2014.
“I felt numb. I felt like things were a blur and that there’s a void that can never be filled again.”

In his memory, the days that ensued can be recalled only in dream-like fragments. “I’ve dealt with death in the past,” the San Francisco resident says. “But never in this way where I was just talking to someone just a few weeks ago, and now he’s gone.”
“I didn’t want to medicate myself, and I didn’t want to do anything to make the pain go away,” he says. “Because the reality is, the pain will never go away.”

For Chris, navigating the aftermath of loss has been one of the most challenging experiences he’s had to face. But it’s also one that anyone who has lost a loved one can easily recognize. To grieve is to be upended entirely—to have the world you knew be demolished in an instant, and to wonder whether you can ever feel “whole” again.
[pullquote align=”center”]“People describe [grief] as a series of ocean waves of different sizes at different times, or as a spiral staircase where you repeatedly grow and fall back.”
—Sara Stanizai, licensed therapist[/pullquote]
How then, can a person cope—much less heal—from these deep emotional wounds?
While there are no easy answers when it comes to heartache, according to psychologists, it is possible to deepen our understanding of grief and find the right resources to help us process our pain. The first thing to keep in mind, however, is this:

Grief isn’t a checklist.

You can’t quantify loss, despite what popular culture will have us believe. “There is no set pattern,” says Javanne Golob, a licensed clinical social worker from Venice, California. “Grief moves and shifts over time,” she says, and since we each love differently, we will all grieve differently.

As such, not everyone falls neatly into the “Five Stages of Grief”: denial, anger, bargaining, depression, and acceptance. For someone struggling to accept a loved one’s passing, for example, emotional checklists like these are not only inaccurate, they perpetuate harmful stereotypes that can make a person feel like a failure for simply not “getting over it.”
It’s because of this confusion that the model’s originator, Swiss psychiatrist Elisabeth Kübler-Ross, said later in life that the stages aren’t linear or predictable; she ended up regretting presenting them in such a way.
Thankfully, many practitioners today are taking a more holistic view of grief and understanding that those five stages don’t always occur for everyone.

And because grief is not linear for some, it may not always show up as sadness, says Golob. “Sometimes it’s anger. Sometimes it’s joy or fear. It’s all okay.”
“People describe it as a series of ocean waves of different sizes at different times,” says Sara Stanizai, a licensed therapist in Long Beach, California, “or as a spiral staircase where you repeatedly grow and fall back.”

Heartsickness affects both your mind and body.

“I have lost many extended family members—aunts, uncles, grandmas and grandpas, and even friends, but my daughter’s death was the hardest,” says Ashley Jones, who lost her 21-month-old daughter to a terminal genetic condition in 2011.

She recalls the toll bereavement took on her: “From the physical pain to the emotional hurt, spiritual self-questioning, and complete exhaustion—I wasn’t prepared for the depth of grief of losing a child,” said the Chattanooga resident and founder of Love Not Lost, a non-profit dedicated to helping others going through grief.
As it turns out, this kind of deep psychological trauma not only affects a person’s emotional wellbeing, it also weakens your health.

Experiencing a stressor similar to the one Ashley went through has been found to cause detrimental physical and mental health effects. Past research has shown that a major loss, such as the passing of a spouse or a child, increases the risk of fatality from heart disease and contributes to a variety of psychiatric disorders. These poor health outcomes are even higher for those who continue to show elevated grief symptoms six months after the loss.

And these effects don’t discriminate by age. One 2014 study published in the journal Immunity & Ageing found that the elderly are especially susceptible to infectious diseases after losing a loved one. Another more recent study revealed that adolescents who lose a family member or friend at such a young age are profoundly affected in their development, social functioning, and physical and mental health.

Common Stereotypes

“It’s important for me to be aware of my grief and to not mask it—not to my friends and not to myself,” says Chris, who has found a harmful stereotype in expecting people to grieve and then quickly move on after a loss. “It’s not like I want things to be back to normal,” he explains. “I’m now dealing with a new normal, and the way I handle my grief may not work for others—I just know that it works for me.”

More harmful still is the myth that time heals all wounds, Golob says; as we’ve noted before, healing isn’t linear. Some days you might feel warm and nostalgic when thinking about your loved one, and other days you may feel heavy and dark. This doesn’t mean you aren’t handling the loss well, she emphasizes, it just means that we can’t predict what will happen, and we need to be compassionate toward ourselves when the pain arrives.
Similarly, if you find joy in a certain day or activity, it doesn’t mean you don’t miss the person who is gone. “Having fun and enjoying your life is not betrayal,” she explains. “Think of it like waves crashing on the sand, there will be ebb and flow. Some days you will lean in, and some days you might need to opt out.”

Overall, learning how to cope comes down to realizing this simple truth:

There is no perfect recipe for grieving.

There are, however, healthy ways of processing it, according to Golob.

Track how your loss has impacted you.

Pay attention to how this loss may be affecting you. You are going to react in a way that is unique. Everyone handles loss differently. Comparison is not the goal here.

Ask yourself what expectations you have of grieving and notice if you have any judgments about the way you are handling the grief. Not everyone cries all the time; not everyone talks openly about their experience; not everyone wants to take time off work.

Become aware of how substances impact you.

People who are struggling with a significant loss or other mental health issues may see their symptoms increase with substance use. While you may have had a healthy relationship with a substance before, you may notice that your relationship with it may change during the grieving period. Track how you feel when under the influence and during the withdrawal period.

Drinking can be a common coping method; remember that it is a depressant and can increase [linkbuilder id=”6662″ text=”symptoms of depression”] like sadness or hopelessness. On the other side of the spectrum, caffeine is a stimulant and can increase anxiety and stress.

Form a deeper relationship with your grief.

Golob advises asking yourself the following questions: What are my triggers? What are my strengths, my positive coping skills? What is making my pain increase?
Pay attention to how you feel throughout the day. Track your grief on a scale of 1-10 in the morning, afternoon, and evening. If you see a jump or a dip, explore what may have caused the change (e.g., a person asking about the loss or a long walk in nature at lunch).

Reach out to a professional if your grief is keeping you from being able to live the life you want. Chris says that regularly seeing a grief counselor has been helpful in processing his own loss.

Prevention

Take preventative measures to keep yourself well.
Get enough sleep at night. The National Sleep Foundation recommends 7 to 9 hours for adults and 8 to 10 for teenagers.
Eat well for your body (that will look different for everyone). Track how you feel before and after meals.
Exercise! According to the Mayo Clinic, exercise produces hormones that naturally ease anxiety and depressive feelings.
Figure what is most helpful to you. What works for others may not work for you. You are unique.
Talk to a friend, a family member, or a therapist. Psychologist and bereavement trauma specialist Sherry Cormier, PhD, explains that bearing the grief alone simply makes the pain worse. Cormier, who herself has experienced loss, says that what ultimately helped her was finding a new sense of community.“I believe that grief is healed predominantly through some kind of connections with other people.”
Prioritize your self-care. Sometimes saying no to someone is saying yes to yourself.
Make time to have fun and engage in enjoyable activities.
Make sure you are being honest with yourself about how the grief is impacting you.

What People Who Have Dealt With Loss Want You to Know

“I made a list of things that made me feel comforted: a candle, wearing my Dad’s shirt, signing up for a kickboxing class. Then, when I was having really bad grief days, I could go to my list and pick from what felt best in that moment.”—Katie Huey, Colorado

“I went to as many grief support groups as I could find and made many new widow friends. I read books on grief. I go to Mass every day and have become very active in church activities and am still active in my caregiver support organization. I stay close to God and pray for healing.”—Terri Corcoran, Virginia
“Figure out a meaningful way to honor their memory. It could be having a memorial service. If they loved the outdoors, planting trees or a flower. Writing a poem, volunteering in a place they were connected with also are healthy ways to honor their memory and deal with grief.”—Iris Waichler, Chicago

“By keeping a gratitude journal and starting each day by jotting down at least three things you’re grateful for right now, we’re able to train our brains to see the light at the end of the tunnel as each day goes on.”—Julie Cegelski, California

You’ll never be the same, and that’s okay.

“It’s been four years since Robby left us, but I still have what I like to call ‘moments,’” says Chris, “where I could be doing something and then all of a sudden, I have this feeling of utter sadness and pain. I don’t know when it’s going to come, but I allow it to happen and I move forward.”

It’s okay for us to acknowledge that we’ll never stop grieving, says Cormier, who believes we don’t ever really “move on”—we move through grief. As Golob puts it, “If you love someone, the pain of their loss never completely goes away.” The intensity of the pain may subside, you may go days without thinking of them, but you’ll never be the same as you were before the experience of loss.
Cormier emphasizes, however, that even as we continue to recover and heal from loss, our grief will change us in unexpected and profound ways.

This has been true for Ashley, who says that helping others through her non-profit has allowed her to tap into a greater sense of humanity and purpose. But, she notes, there has been the realization that while she can’t change the past nor live in the future, she can choose things in the now that will help her have a better future.
“Life is short. We only get one shot,” she says. “Let’s make the most of it because there are no do-overs.”

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No Gym Required Sweat

Pre-Travel Workouts To Keep You Comfortable In Transit

Post author By Joni Sweet
Post date July 8, 2018

Travel can put you in some pretty uncomfortable positions. Take it from me: I’ve racked up thousands of frequent flier miles crammed into coach, spent multiple nights tossing and turning on berths in India’s sleeper trains, and somehow drove from New York to California in a whirlwind four days while still sneaking in a quick detour to the Grand Canyon. It’s all been worth it, even though travel can take a toll on your body in the form of a stiff neck, achy shoulders, tight calves, and sore feet. But here’s a little secret: Exercise before a long flight can go a long way toward keeping the aches and pains of travel at bay.
Enter the pre-travel workout—a series of simple moves and stretches that can prep your body for the physical challenges of globe-trotting. Spending as little as 30 minutes getting your heart rate up and stretching out your muscles before a long-haul flight or road trip will help you feel rejuvenated before your vacation even begins, no matter how much your luggage weighs or how long that fasten seatbelt sign is lit.
To find out the best moves to include in your pre-travel workout, we sat down with Jessica Schreiner, MS in exercise science and mind–body manager at Exhale Spa at the Loews Miami Beach Hotel. She sees hundreds of travelers sweat it out each week and has some tips on exactly what kinds of pre-travel exercises and stretches work best for jet-setters and road warriors.

The Aches and Pains of Travel

Chances are high that you’re already intimately familiar with the aches and pains that come with travel. Your shoulders get sore from carrying heavy bags, your hips tighten from so many hours seated, your feet throb from endless hours of walking, and let’s not even talk about the tension in your neck. But muscle and joint stiffness are just the start of how travel can impact your health.
One of the biggest health concerns of sitting for extended periods of time while driving or flying is the development of deep vein thrombosis. This condition involves the formation blood clots in your body, typically in your legs. Complications from deep vein thrombosis can be life-threatening.
Leg and foot swelling is also a common symptom of people on flights and road trips. Sitting for long periods of time tends to decrease your circulation. While not a major health concern, swelling can be uncomfortable for travelers.
Furthermore, there are lower oxygen levels while traveling 35,000 feet above the earth. A lack of oxygen can cause changes in memory and reduce your ability to think clearly.
But for people bitten by the travel bug, the health risks of long hours in the car or in the air don’t compare to the thrill of exploring this great planet. Fortunately, making the experience healthier and safer for our bodies is actually pretty easy with proper hydration, a pre-travel workout, and some movement along the way.
“Hydrating and a workout before a flight can reduce those symptoms,” says Schreiner. “A pre-travel workout will help with circulation. If you’re active before you travel, it will help with blood flow and reduce swelling.”

Pre-Flight Exercises to Get You Through Long-Haul Journeys

Between packing, picking up last-minute essentials, finalizing your itinerary, and taking care of your home, your travel schedule leading up to any vacation is super hectic. But here’s one last thing you have to add to your to-do list: the pre-travel workout. Your body will thank you for it.
“Within 24 hours of your trip, find a workout, like Exhale’s barre class, that combines both strength training and stretching. You’ll stimulate your immune system and promote circulation, making for less muscle stiffness while on the road,” Schreiner says. “The resistance exercises will raise your metabolic rate, resulting in increased calorie burning even while you’re stationary.”
I’ll be the first to admit that it would be a true miracle if I could find the time to hit up my favorite fitness studio the day before a flight or road trip. The good news is that you can do some pre-flight exercises right at home (or even in the airport if you’re really pressed for time).

What makes for an effective pre-travel workout?

Strength and resistance exercises that stretch you out from head to toe make for an effective workout before traveling, says Schreiner. The best pre-flight exercises include squats, reverse lunges, planks, and push-ups. These moves will also help prep your body for a long road trip by limbering up the areas of your body that are most likely to stiffen up while you’re seated.
“Do 10 to 15 reps of each exercise [above]. You can make it a circuit and do three or four rounds of each exercise. You might also want to flow through some vinyasas, as doing some yoga exercises can open up your hips and increase your shoulder mobility,” she says.
Doing the pre-travel workout ahead of your trip will put you in good shape for the big day. But you’re not done yet!
In the moments leading up to your departure, keep moving (consider this the extended pre-travel workout). You’re about to spend hours in a sedentary position—no need to extend the time your body’s still by plopping down in the airport chair or chilling out at the kitchen table before hitting the road. If you needed an excuse to do a little pre-travel souvenir shopping, this would be it. Walk around as much as you can in the airport instead of remaining sedentary.

While on the plane or in the car…

Who doesn’t get a little nervous at the start of a big trip? There’s a lot to think about, but smooth, calm breathing can help bring down the level of stress you might be feeling, says Schreiner.
“Practicing breathing and meditation exercises before a trip can help reduce travel-related stress. Meditation techniques can train your mind to trigger a relaxation response to stress, resulting in lower blood pressure, decreased heart rate, and reduced anxiety,” she says.
[related article_ids=1003279]
To practice meditative breathing during your pre-travel workout, focus on deep breaths in and out of your nose. Breathe in for four seconds, hold it for four seconds, then exhale for four seconds. Repeat the exercises until you hit seven seconds per breath, and feel the stress begin to melt away.
And the physical side of your pre-travel workout doesn’t stop when you’re actually traveling. Plan to stretch your legs as frequently as you can. Taking a rest stop on a road trip or a stroll in the airplane aisle often can ward off a lot of travel-related pain (and help keep you sane!). It can also reduce your risk of developing deep vein thrombosis.
[related article_ids=1002621]
“I recommend moving every 30 minutes. Even if you can’t get up, you can still find some movement in your legs at your seat. Circling your ankles and bringing movement to your lower body can reduce swelling,” says Schreiner.
And while you’re in the car or plane, plan to practice a few seated stretches to keep your muscles happy.
“From your seat, loosen tension in the neck by mindfully rolling the head from side-to-side, or gently pulling the neck toward the shoulder. Seated spinal twists and lateral side stretches will also help keep the spine limber,” she says.
Steal some extra space to spread out whenever you can. Insist on taking a break during a road trip, or hang out in the back of the plane, and get ready to stretch.
“When standing, bring your legs wide, interlace your fingers behind your back, and fold over slightly with bent knees to stretch the hamstrings, lower back, chest, and shoulders,” says Schreiner. “To stretch the muscles of your hip flexors and relieve tension in your lower back, step one foot forward into a lunge position and hold with the front knee bent and back leg straight. If you have enough space, take a classic downward dog pose to elongate the spine, open the shoulders, and stretch the calves and hamstrings.”
Sure, you might look a little strange busting out your yoga flow when you’re on the go, but keeping your body limber will pay off in an ache-free vacation. And it looks far less strange than the maneuvers you’ll have to pull when you have stiff muscles from a long flight.

Travel Exercises For When You Reach Your Destination

No one wants to kick off their vacation with tight hips and sore shoulders. But despite faithfully practicing your pre-travel workout, your body still might need a little love after a long flight or road trip.
“As soon as you get to your hotel room, practice inversions. I like [to lay] on the floor with my butt against the wall and put my legs up the wall. Lifting your legs above your heart can help the blood recirculate,” says Schreiner.
Spas and hotel gyms will typically have more useful resources to help you recover from a big trip.
“An acupuncture treatment can greatly assist with any post-travel symptoms such as jet lag, swelling, pain, and fatigue,” says Schreiner. “Also, take a yoga class to relieve total body aches and pains, regain flexibility, and realign the spine. You’ll be ready to conquer it all feeling restored, centered, and energized.”
A pre-travel workout and some post-travel care can help you feel ready to take on the world, no matter where you are or how many hours you spent in a seat getting there.

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Nosh Nutrition x Advice

These Are The Calcium-Rich Foods You Should Be Eating

Post author By Sian Ferguson
Post date July 8, 2018

If you’re anything like me, you associate the word calcium with healthy bones and a glass of milk. In truth, calcium is responsible for way more than your bones—and dairy isn’t the only source of calcium there is.
We all know calcium is important in keeping our bones and teeth healthy, but that’s not all it does, says Michelle Routhenstein, a registered dietitian, nutritionist, and the owner of Entirely Nourished. Routhenstein notes that calcium is necessary for the proper functioning of our muscles, vascular constriction, and vasodilation—which means that calcium is important in promoting heart health and maintaining a healthy blood pressure.
Unfortunately, global estimates suggest that very few people get enough calcium. This calcium deficiency can result in a number of adverse effects on the muscles and bones.
So, how do we ensure we’re getting enough calcium? Which calcium-rich foods should we eat? And how can we make sure our bodies are absorbing the calcium effectively? HealthyWay spoke to some experts to find out.

How much calcium do I need?

The amount of calcium you need at any given time will fluctuate, because our bones are constantly breaking down and rebuilding into new bone, says Routhenstein. “The balance between bone breakdown and rebuilding changes with age,” she says. “Bone formation exceeds breakdown in periods of growth in children and adolescents, whereas in early and middle adulthood both are relatively equal.” As adults age, bones break down more than they form.
According to the National Institutes of Health, adults ages 19 to 50 need about 1,000 mg of calcium per day. After age 50, women in particular need to increase their calcium intake to around 1,200 mg per day, especially because postmenopausal women are likely to develop osteoporosis. Children ages 9 to 18 need around 1,300 mg daily because their bodies are forming new bones rapidly. Routhenstein points out that your recommended daily allowance (RDA) of calcium will remain the same if you’re pregnant or lactating.
Of course, it’s always possible to have too much of a good thing. People ages 19 to 50 shouldn’t exceed 2,500 mg of calcium a day, children ages 9 to 18 should have less than 3,000 mg per day, and those 51+ years of age shouldn’t exceed 2,000 mg of calcium.
[pullquote align=”center”]Getting enough calcium is more complicated than simply taking in food with high levels of calcium.[/pullquote]
“High calcium levels can cause kidney damage, soft tissue calcification, kidney stones, and constipation,” says Routhenstein. Routhenstein points out that to exceed these levels, one would usually have to take too many calcium supplements—it’s very hard to take in too much calcium from food alone.

What You Need to Know About Calcium Absorption

Before we look at the calcium-rich foods we should all be eating, it’s important to note that getting enough calcium is more complicated than simply taking in food with high levels of calcium. Certain minerals and vitamins can affect the way your body absorbs calcium.
For example, vitamin D helps your body absorb calcium, says Routhenstein. “Milk [and] some yogurts and cereals are often fortified with vitamin D. Vitamin D is also found naturally in some foods such as cod liver oil, salmon, egg yolks, sardines, mackerel, and tuna,” she says. “Vitamin D can also be formed in the body when exposed to UV rays.”
There are certain factors that can make it harder for your body to absorb the benefits of calcium-rich food. For example, excess salt, caffeine, and alcohol, as well as high levels of oxalic acid and phytic acid, can decrease calcium absorption. Routhenstein explains that this is because those substances bind to calcium, making it harder for the body to absorb it.
“High oxalic acid–containing foods include spinach, collard greens, cauliflower, rhubarb, sweet potatoes, and beans,” Routhenstein says. “High phytic acid–containing foods include fiber-containing whole grains, beans, seeds, and nuts.”
Of course, this isn’t to say that those foods are categorically bad; it’s just a reminder that moderation is key.

Which foods are the best sources of calcium?

If you want to increase your calcium intake, there are a number of calcium-rich food sources that you can indulge in, and many of them are vegan and vegetarian friendly! According to the experts, the following foods are the best sources of calcium.

Dairy

Most of us know that dairy is a calcium-rich food. Yogurt is one of the best sources of calcium. Eight ounces of yogurt contains 42 percent of the RDA for calcium. Eight ounces of milk, on the other hand, can supply you with about 30 percent of the RDA. Cheese is also an excellent source of calcium, with parmesan, ricotta, and mozzarella being particularly rich in calcium.
Other dairy products that are rich in calcium include buttermilk and ice cream (yum!).

Kefir

Although this is another dairy product, it deserves its own subcategory. Kefir, which is a tart-tasting, fermented milk drink, is a great source of calcium, vitamin D, protein, and probiotics, according to Routhenstein.
“Research has shown that including cultured dairy products in your diet may have health benefits including increased immunity, improved digestion and regularity, decreased inflammation, decreased risk of cancer (colon, bladder, breast), and fresher breath,” Routhenstein says.
Kefir can be enjoyed as a drink on its own, in a smoothie, with your oats, or as a marinade, Routhenstein notes. The consistency is thick like yogurt, and it can be a delicious yogurt substitute.

Seeds

If you’re vegan or if you simply don’t like dairy, there are other calcium-rich food options for you. One option is seeds, says Sunny Brigham, a board-certified clinical and integrative nutrition specialist. “Chia, sunflower, and poppy seeds are great little calcium powerhouses,” Brigham says.
An ounce of chia seeds contains about 18 percent of your RDA, and they’re also a great source of protein. Sprinkle some over your oats or salad or have some in your smoothies.

Leafy Greens

Leafy greens are another vegan-friendly calcium-rich food. Spinach, chard, and beet greens are high in calcium, but they’re also high in oxalates, says Brigham. As mentioned earlier, oxalates prevent calcium absorption. “I still tell people to eat them because you get tons of other nutrients from these foods and you could still absorb calcium from them,” she notes.
For maximum calcium absorption, you should go for leafy greens that are low in oxalates. This includes the vitamin-rich kale, bok choy, and collards, Brigham notes.

Sardines

The edible bones in sardines make it an excellent source of calcium. It also contains vitamin D, says Brigham. A single serving of sardines contains about 33 percent of the RDA for calcium.

Tofu

Brigham notes that calcium is often used as a binding agent in the process of making tofu. As a result, tofu is a great source of calcium, with one half-cup serving offering 25 percent of your daily calcium needs. Consider replacing a meat serving with tofu every so often.

Fortified Foods

According to the National Osteoporosis Foundation, there are a number of foods fortified with calcium that could be a great addition to your diet. This includes plant-based milks like almond milk, soy milk, or rice milk; juices; oatmeal; and cereal.

Can supplements provide all the calcium my body needs?

If you’re not a fan of the above-mentioned foods, you might be tempted to take a calcium supplement instead. This isn’t the best idea. Brigham points out that supplements can’t supply all the calcium you need—and they might lead to some adverse health effects.
[pullquote align=”center”]“The best place to get calcium is through food sources.”
—Sunny Brigham[/pullquote]
“The best place to get calcium is through food sources,” says Brigham. “There are studies that show excess supplemental calcium can increase kidney stone formation, but increased calcium from food sources [is] kidney protective. A few other studies have shown that high calcium supplementation has led to hardening of the arteries, yet again the same can’t be said for food.“
Routhenstein agrees. “Studies have shown a link with supplemental calcium intake and prostate cancer and with cardiovascular disease,” she says. “I recommend trying to get your daily dose through foods mentioned above instead.”
That said, Brigham sometimes advises her clients to take calcium supplements. “These are usually low amounts of calcium that are paired with other supplements to increase absorption in the correct locations,” she says.
As always, it’s important not to take supplements without speaking to a health practitioner first. If you’re considering taking a calcium supplement, speak to your doctor and don’t exceed the recommended dosage.
There are so many calcium-rich food sources that it’s easy to get enough calcium from one’s diet alone—even if you’re lactose intolerant or vegan!

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Happy x Mindful Wellbeing

Which Herbs Are The Best For Anxiety? A Naturopathic Physician And An MD Weigh In

Post author By Sian Ferguson
Post date July 8, 2018

Perhaps you’re struggling with anxiety and you want to try a natural option to help you manage it. Or maybe you’d like to find an herbal tea or supplement to soothe stress and complement your current anti-anxiety treatment plan, whether that includes therapy, prescription medications, time outdoors, exercise, or meditation.
There are plenty of herbs out there that have anti-anxiety properties, but before you take an over-the-counter supplement or incorporate herbal teas in your diet, it’s important that you educate yourself on what you’re ingesting.
“Herbs can be extremely beneficial in the treatment of anxiety,” says Alissia Zenhausern, a naturopathic physician at NMD Wellness of Scottsdale. “It is, however, important to understand how particular herbs work when it comes to anxiety. Some herbs start working quickly while others take a few months to see an effect. But if you can stay consistent, the benefits of these herbs is tremendous.”

Understanding Herbs and How They Impact the Nervous System

Herbs that affect the nervous system are called nervine herbs or nervines, says Zenhausern. Nervines can be broken into three different categories:

Nervine relaxants, which relax the nervous system
Nervine stimulants, which stimulate the nervous system (meaning they can help with fatigue),
Nervine tonics, which help nourish the nervous system, improving symptoms of anxiety

When looking for herbs to soothe anxiety, nervine tonics are your best bet.
Zenhausern points out that sedatives, another category of herbs that are not nervines, can also be used in the treatment of anxiety. “Sedatives help calm the nervous system and help improve your body’s ability to respond to stress and nervousness,” she says.
They can induce sleepiness, so she suggests trying them at home near the end of the day to see how much of a sedative effect they have on you. Since anxiety can lead to insomnia, many people with anxiety also seek out natural sleep remedies, which can include herbs like valerian root, lavender, and chamomile.

Which herbs can be used for anxiety?

A number of different herbs have anti-anxiety properties according to the experts. When it comes to herbal supplements, unfortunately there are typically few high-quality peer-reviewed studies that confirm their effectiveness—often due to a lack of funding according to Joseph Feuerstein, MD, associate professor of clinical medicine at Columbia University and director of integrative medicine at Stamford Hospital.
This means that many physicians rely on their personal experience and training to discern what will work best for their patients. Feuerstein points out that a lack of evidence doesn’t mean that an herb doesn’t work, and since most herbs for anxiety are safe and relatively inexpensive, it’s worth experimenting to see what works for you if you’re interested in pursuing natural remedies for anxiety—even if you’re initially skeptical of the science (or lack thereof) to support their application.
Here’s what you need to know about the most commonly used anti-anxiety herbs.

Chamomile (Matricaria chamomilla)

Many of us have heard of drinking chamomile tea before bed to induce sleep. Chamomile can also soothe anxiety. “Matricaria chamomilla is a great herb to combat both anxiety and depression,” Zenhausern says.
“If used as an essential oil, it can help create a mild sedative effect as well as calm your nerves by traveling to an area of your brain known as the olfactory. It is in this portion of your brain that you receive signals that allow you to smell. Smelling chamomile will help your brain relax and also reduce your body’s response to stress,” she says.
Feuerstein suggests using chamomile essential oil in a diffuser.
There are a limited number of scientific studies on the anti-anxiety effects of chamomile. Two scientific studies conducted in 2016 looked at the short-term and long-term effects of chamomile on people with generalized anxiety disorder. The results indicated that chamomile extract can soothe anxiety significantly in the short term, but the long-term study results showed no significant findings. Another study showed that chamomile can reduce the severity of both depression and anxiety in people who experience both. Although this is promising, more studies are needed to verify these results.

Lavender

“Lavender has been used for centuries as an essential oil for it calmative effects,” Feuerstein says. “There is now a new clinically tested lavender extract called lavela ws1265 which has been shown to significantly reduce anxiety levels.” Feuerstein, who administers lavender in a pill or capsule form, goes on to say, “I use it all the time for anxiety with my patients with good effect.”
Zenhausern notes that lavender is also effective at inducing sleep. “Lavender, which can be taken as a tea, topically, or even as a capsule, can be very beneficial for anxiety. I have seen the most success when combining lavender with other nervines.”
Many small studies, including a 2010 study that showed lavender capsules to be as effective in treating anxiety as Lorazepam, a benzodiazepine, indicate lavender has an anti-anxiety effect. Unfortunately, this study was very small and there is a lack of peer-reviewed evidence to confirm whether lavender should be used to treat anxiety.

Lemon Balm (Melissa officinalis)

“Lemon balm is a great nervine that can not only help with anxiety but also insomnia,” Zenhausern says. It’s also often used for those with hyperthyroidism. “Although relatively safe, it should not be used in patients with acid reflux (GERD) and possibly those with hypothyroidism, but this is still under investigation,” she notes. She adds that it takes at least one month of consistently using lemon balm before you will notice its effects.

Passionflower (Passiflora incarnata)

Passionflower is both a nervine and a sedative, Zenhausern says. It’s often used to treat insomnia and anxiety. “Although this is a wonderful, powerful herb that I use often, it cannot be used in patients that are currently on SSRIs as well as other pharmaceutical medications used to treat depression and anxiety,” she says.
SSRIs—selective serotonin reuptake inhibitors—are medications that are often prescribed for depression and anxiety. Unfortunately, passionflower can alter the effect of these and other pharmaceuticals, preventing them from working correctly. Zenhausern also adds that passionflower is not safe for use during pregnancy. “So be careful with this herb and make sure just like all herbs that you consult with your physician prior to taking any herbs.”

Kava

While some scientific research indicates that kava root—also known as kava kava—might have anti-anxiety properties, it’s a risky treatment. “I don’t use this at all as there have been cases of liver damage with kava,” Feuerstein says. Indeed, the Food and Drug Administration (FDA) has issued a consumer advisory for products containing kava, which is a member of the pepper family native to the South Pacific, because of its link to liver damage.

Valerian

A sedative, Valerian is often prescribed by Feuerstein, who finds it to be an effective treatment for anxiety in his patients. Valerian can be had in a tea or capsule form. “Valerian and hops taken orally together have also been shown to be effective in improving sleep in clinical studies,” he says. “The studies on using this combination for anxiety were not as conclusive, but it can also be tried to reduce anxiety levels, too.”
As for the scientific research on Valerian alone, there’s a mixture of results. A few trials have indicated that it can help with insomnia, while another review of studies on Valerian found it a safe, but not necessarily effective treatment for insomnia. A study that focused on bipolar patients found Valerian to be the most promising herbal treatment for both anxiety and insomnia. These mixed conclusions indicate that more research is needed.

How safe is it to use these herbs for anxiety?

We often mistakenly believe that herbs are safe for everyone because they can be bought without a prescription. This isn’t true, and it’s best to consult with a healthcare provider before taking herbs or supplements of any kind.
Zenhausern says that although herbs can be very safe, they should only be taken after consulting with a healthcare provider as herbs can interact with one another and with certain medications.

Can these herbs be used if you’re pregnant or lactating?

Sometimes, but it’s important to discuss it with your physician first, Zenhausern says. “Although science is beginning to investigate the powers of botanical medicine, the mechanism by which certain herbs work is not completely understood, which is why I recommend patients to avoid herbs when pregnant or lactating unless they have consulted with their physician,” she explains.
Some herbs can be safe for children, but again, due to the lack of complete understanding, it is extremely important that you consult with your physician first. Zenhausern says she loves using chamomile tea for small children who have trouble falling asleep or kids who are anxious about getting on an airplane.
She says chamomile tea can be made in advance and then served cool or at room temperature (she advises against hot drinks being given to littles since they might burn themselves).
Feuerstein adds that you should only consume tested, pharmaceutical-grade herbs. The FDA doesn’t test herbs and supplements as strictly as it tests pharmaceutical medication, so the quality isn’t always consistent across brands.

Other Natural Methods for Managing Anxiety

If you’re looking for some natural, inexpensive methods for managing anxiety, consider making the following lifestyle changes. These changes, like herbs for anxiety, can complement your current anti-anxiety treatment and therapy.

Breathing exercises are a relatively easy, free remedy for anxiety. Deep breathing has been shown to help soothe stress, anxiety, and insomnia.
Exercise isn’t just great for your body—it’s also fantastic for reducing your stress levels and improving your mood. A quick run or some time spent on the yoga mat can be a smart investment in your mental health.
Ecotherapy, which is the practice of using nature to heal and improve your health, is another free way to manage anxiety. Scientific studies have shown that ecotherapy is a great way to reduce stress and depression.
Meditation is one we’ve all heard of, but it bears repeating. Meditation is a fantastic way to lift your mood and reduce anxiety and depression.

While these anti-anxiety treatments can be effective, it’s important to remember that they aren’t necessarily better than prescription anti-anxiety medications. If you need anti-anxiety medication, there’s no shame in that. Self-care includes giving your body what it needs, whether that comes in the form of lifestyle changes, botanical medicine, or a prescription medication from a trusted healthcare provider.

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Gym x Studio Sweat

Why Circuit Training Is The Workout You Need To Try

Post author By Sara Lindberg
Post date July 7, 2018

Do you struggle to fit fitness into your busy schedule? With work, kids, social obligations, and too many episodes to watch on Netflix, it can feel like there’s simply not enough time in the day to prioritize exercise.
But what if we told you that you could get a full-body, calorie-crushing, circuit training workout in before you even have your first cup of coffee? Okay, maybe after you have your morning dose of caffeine.

What is circuit training?

The fitness world is full of workouts, methods, and techniques that claim to get you in shape fast. While some [linkbuilder id=”6573″ text=”fitness trends”] make a short appearance in the gym and then fade away, others seem to withstand the test of time. Circuit training is one of the methods that has survived the many fitness fads over the years.
Simply put, circuit training involves doing a series of exercises, one after the other, with no rest in between each exercise. At the end of the entire series of exercises, you typically rest for a set period of 30 to 60 seconds and repeat the complete circuit two or three more times.
The exercises focus on strength rather than cardio and include moves such as push-ups, squats, chest presses, lunges, and burpees. Since you’re moving through the exercises quickly, your heart rate does get a boost. So, depending on the intensity level of your training, you could end up with a strength and cardio workout all in one session.
Circuit training is often confused with high-intensity interval training, or HIIT. While both can provide you with a fantastic workout, they are not the same thing.
“Circuit work is a constant rotation of many exercises traditionally centered around resistance-based movements, and HIIT is the practice of differing your intensity levels with multiple exercises over a shorter amount of time, done repeatedly,” explains Josh Cox, certified personal trainer at Anytime Fitness.
Although the primary focus of circuit training is strength, you also get the added bonus of a cardio workout. HIIT, on the other hand, is only endurance and heart-rate driven. Circuit training has a built-in rest period at the end of the circuit (before you repeat it), which gives you time to recover. HIIT, on the other hand, does not have a rest period built in, meaning rest has to wait until you are done with the workout.

Benefits of Circuit Training

If you’re looking for a workout that packs the greatest punch in the least amount of time, circuit training may be right for you. “Circuit training allows you to work multiple muscle groups in one session,” explains Ackeem Emmons, a certified personal trainer who works with fitness app Aaptiv.
While anyone can benefit from this method of exercise, it seems to be the most popular with people who are looking for a total-body workout that can strengthen and tone most of the major muscle groups in under 40 minutes.
It also keeps your heart rate elevated, uses most of your body’s energy systems in one workout, torches calories, and, as Emmons points out, it’s optimal if you have limited time to devote to a workout.
Circuit training also offers variety since there is an endless combination of exercises to choose from, helping you avoid the dreaded plateau. If you start feeling bored with your workout, simply swap out a few of the exercises and you’ll be back in business. Consider changing your workouts every three to four weeks.

Circuit Training Tips for Beginners

Before you lace up your shoes and get your favorite playlist going, there are a few circuit training tips you should consider.
Don’t be afraid to start (and stick with) the basics. Cox says it’s smart to start and stick with basic or foundational movements when doing a circuit. Forget about the fitness “flavor of the month” that everyone seems to be trying, and focus on getting proficient at the basic moves you can swap in and out of a circuit.
Prioritize appropriate recovery time. “Don’t rest too long where you’re not keeping your heart rate up, but also don’t make rest times too short or else your workout may suffer,” says Emmons. It may take a bit of trial and error to figure out what rest period works best for you.
If it hurts, don’t do it. You may run into certain movements you cannot do, and that’s okay. “Explore what, where, and why something hurts, and then train confidently,” says Emmons. Remember, there are tons of exercises to choose from.
Opt for quality over quantity. Emmons says we obsess about How many? way too often when it comes to working out. In reality, 10 quality reps with proper form are better than 20 bad ones.
Be properly fueled. “A car can’t run without gas, and you cannot perform without food. Make sure you are hydrated and nourished before training,” suggests Emmons.

Ready to try a circuit training workout?

Now that you have a better understanding of what circuit training is and how it can benefit your body, it’s time to give one of these workouts a try.
One of the reasons circuit training is so popular is the fact that you can work out at home or the gym.
If you’re a “hop out of bed and head downstairs” type of exerciser, you might want to try this at-home circuit training workout.

At-Home Circuit Training Workout

You can build a circuit from several different bodyweight exercises. The key to being efficient and keeping your heart rate up is to quickly move from one exercise to the next with very little rest. If you are doing more than one round of the exercises, make sure to take a 30- to 60-second break at the end of each round before repeating. Generally speaking, a circuit is done two to three times.
If you prefer to work out in the gym, you can use this same circuit with the strength training machines. For example, consider swapping out the dumbbell squats for reps on a leg press machine. Instead of push-ups, hop on a chest press machine. You can also incorporate the lat pulldown, cable row, bicep dumbbell curl, and dumbbell shoulder press.
Warm up for three to five minutes with low-intensity aerobic activity such as walking around your house or neighborhood prior to starting the routine.
[sol title=”Bodyweight Squats” subheader=”20 Reps”]
If you are new to squats, start by sitting in a chair. Now stand up and hold that position. Your feet should be a little wider than shoulder-width apart. Straighten your arms out in front of your body and lower yourself back down to the chair. If you want to use the seat as a “stop point,” gently touch your glutes to the seat, pause, and stand back up again. Otherwise, stand away from the chair and squat down until your thighs are parallel to the floor. Add dumbbells for a bit more resistance.
[sol title=”Push-Ups” subheader=”10 Reps”]
Lie facedown on the floor. Push yourself up into a push-up position with your hands about two to three inches wider than shoulder-width apart. Fully extend your elbows and lower your body down to the starting position.
[sol title=”Plank” subheader=”30 Seconds”]
Get into a push-up position. Now bend your elbows and rest your forearms on the floor. This is your starting position. Your feet should be flexed with your toes on the floor. Your body should be a few inches off the floor in a straight line. Make sure to contract your abdominals and lower back muscles while holding the exercise.
[sol title=”Wall-Sit” subheader=”30 Seconds”]
Stand with your back pressed against a wall. Slide down into a squat by moving your feet forward until your knees are at a 90-degree angle. For added resistance, hold a dumbbell in each hand.
[sol title=”Mountain Climbers” subheader=”30 Seconds”]
Get into a plank position. Your hands should be shoulder-width apart, back flat, abs engaged. Pull your right knee into your chest as far as you can. Now switch and bring the other knee in. Alternate running the knees in as fast as you can while keeping your hips down to prevent your glutes from rising up in the air. The goal is to maintain your plank while running your knees in and out.
[sol title=”Squats With Side Leg Lift” subheader=”15 Per Leg”]
Stand in a regular squat position with your hands out in front of you for balance. Squat down until your thighs are parallel to the floor. You can also go slightly lower than parallel if you want to make the move more advanced. Pause at the bottom of the squat. As you stand up, lift the right leg out to the side for a count of two. Lower your right leg as you bend both legs back into a squat and repeat, lifting the opposite leg.
[sol title=”Burpees” subheader=”30 Seconds”]
Stand with your feet shoulder-width apart. Bend your knees and squat down while bringing your hands to the ground. Jump your feet back into a plank position, keeping your core strong. Do a push-up, jump your feet forward to meet your hands, then jump up and off the ground. Repeat.
[sol title=”Superman” subheader=”10 Reps”]
Lie down on your stomach with your arms stretched out in front of you and your legs extended. The key to this exercise is to squeeze your core and glutes to lift your arms and legs off the floor at the same time. When in this position, hold for five counts, and then lower back down to the floor. For beginners, you can hold at the top for three to five counts until you have more strength in your core and lower back.
[sol title=”Bicycle Crunches” subheader=”20 to 30 Reps”]
Lie flat on the floor with your lower back pressed into the ground. Put your hands behind your head gently (do not pull on your neck), bring your knees toward your chest, and lift your shoulder blades off the ground. Straighten your right leg while turning your upper body to the left, bringing your right elbow toward the left knee. Switch sides and repeat.

Special Considerations for Circuit Training

As with any exercise program, there are certain people who need to take extra precautions when it comes to participating in circuit training workouts.
Emmons says if you have a history of injuries or heart complications, you should get professional medical clearance before jumping into any high-intensity program. Cox notes that if you’re recovering from a specific injury that requires concentrated rehab work, circuit training is not an adequate replacement for the approach your healthcare provider has prescribed.
If you’re pregnant, follow the exercise guidelines set forth by the American College of Obstetricians and Gynecologists (ACOG) or ask your doctor if you’re clear to exercise. For the most part, working out while pregnant is safe as long as you’re experiencing a healthy pregnancy.
The intensity of your exercise is typically what changes during pregnancy, and it’s generally recommended that you participate in moderate-intensity or low-intensity exercise while pregnant. The good news is that circuit training workouts can be modified to accommodate lower levels of intensity while remaining engaging.
If you are cleared to pursue low-intensity circuit training during pregnancy, pay special attention to the exercises you choose and how high your heart rate goes (keeping it below 140). When exercising, use the rate of perceived exertion on the Borg Ratings of Perceived Exertion. The ACOG says moderate-intense exercise should involve perceived exertion around 13 or 14 (somewhat hard) on the 6 to 20 Borg scale.
If you want to stick to the lower end—and especially if you’re not as experienced with exercise—follow a more gradual progression, aiming for 9 to 12 on the scale. You can also use the “talk test” to monitor exercise exertion during pregnancy. If you can carry on a conversation while exercising, the ACOG says you’re likely not overexerting yourself.
Avoid exercises where you lie on your stomach (like Superman!) or your back for long periods of time, and steer clear of movements with a lot of jumping or jarring (like burpees). When in doubt, ask your doctor or prenatal exercise specialist for the best moves to do while pregnant.

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Nosh Nutrition x Advice

Is Grilling Bad For Your Health? Here’s What A Registered Dietitian And Oncology Specialist Wants You To Know

Post author By Joni Sweet
Post date July 7, 2018

Nothing marks the start of summer quite like the scent of barbecue wafting through your neighborhood. That savory, smoky aroma of grilled meats and vegetables is enough to make your mouth water and hanging out around a backyard grill is pure summer bliss. But if you stop and think about barbecuing—the smoke, the high temperatures, the gas or charcoal—you might start to wonder Is grilling bad for your health?
The health effects of grilled food are complicated. Obviously, a diet rich in cheeseburgers probably isn’t doing you many favors. But grilling (as a cooking method) comes with an array of potential health concerns you might want to be aware of before your next cookout. Here’s what you need to know about this beloved summer activity, as well as some tips on how to make grilling just a little bit healthier (without compromising flavor!).

First things first, we should address the question on so many people’s minds: Does grilling cause cancer?

There’s no other flavor quite like grilled meats. The act of tossing a hamburger or sausage on the grill and letting the open flame work its magic is what gives grilled food that unmistakable smoky–savory taste—but the chemical reaction that occurs during the process actually results in some gnarly toxins.
“My clients always ask me if grilling is bad for your health,” says Chelsey Schneider, a registered dietitian and certified specialist in oncology in New York City. “My answer is that it really depends on how you’re grilling, but we know that cooking at a high temperature causes harmful chemical compounds to form.”
[pullquote align=”center”]One study found that women who ate a lot of grilled, barbecued, and smoked meats over their lives had a higher likelihood of developing breast cancer.[/pullquote]
When muscle meat, like a juicy steak or pork chop, gets fired on the grill, chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) form in the food. HCAs form when amino acids and other substances in meat react with heat. PAHs, on the other hand, are found in the smoke from fat dripping into flames, which then adheres to the meat. Both of these types of chemicals can actually damage your DNA according to the National Cancer Institute. Yikes!
Worse yet, consuming the harmful chemicals found in grilled meat might actually increase your cancer risk. Researchers found that when rodents were fed a diet high in HCAs, they developed cancer in their colons, breasts, prostates, and other organs. Monkeys also developed cancer cells in their livers after consuming the chemicals. According to the National Cancer Institute, PAHs caused similar health effects in studies involving rodents, as well, including leukemia and gastrointestinal tumors.
While the levels of PAHs and HCAs the test animals were exposed to were thousands of times higher than what a person would consume on a typical diet, other research shows that it still might be worth limiting our exposure. One study found that women who ate a lot of grilled, barbecued, and smoked meats over their lives had a higher likelihood of developing breast cancer.
“At the end of the day, there’s no study that has determined a safe level of these chemicals, or how much grilled meat is okay to eat,” says Schneider.

How you grill matters.

Grill masters’ favorite debate—charcoal vs. gas—will never have a clear winner from a culinary perspective. But when you ask health experts, the answer is clear: Gas grilling wither either propane or natural gas is healthier than charcoal for your body and the environment.
“It’s better to grill on a gas grill because it’s easier to control the temperature,” says Schneider. “Anything less than 300 degrees would be on the safer end.”
[pullquote align=”center”]When fat drops into the fire, harmful chemicals form. Choosing leaner cuts of meat like chicken breast or fish will help cut down on that chemical reaction.[/pullquote]
The smoke factor also comes into play when choosing between charcoal and propane grills. Charcoal tends to cause a smokier grilling experience than gas, potentially increasing the likelihood of the formation of harmful PAHs.
Mother Earth also prefers gas grills over charcoal. Cooking over charcoal releases pollutants (called volatile organic compounds) and dangerous particulates that lower air quality and pose cancer concerns and other health risks. Charcoal grills also emit almost double the carbon dioxide levels of gas grills.
Suffice to say, when it comes to your health and the environment, gas trumps charcoal grills every time.

Healthy Grilling Tips to Get You Through Summer

Sure, there are health risks to grilling. But since that won’t keep most of us away from the open flame, we asked Schneider to share some dietitian-approved healthy grilling tips. Here’s what she recommends:

Choose lean meats.

When fat drops into the fire, harmful chemicals form. Choosing leaner cuts of meat like chicken breast or fish will help cut down on that chemical reaction. “You can also prep the meat for the grill by cutting away some of the fat, as that will reduce the amount of char and shorten grill time,” she says.

Grill lots of veggies.

“PAHs and HCAs aren’t found in vegetables. It’s really the amino acids and juices from protein that create carcinogenic compounds,” says Schneider. A vegetarian cookout might just be the healthiest way to grill!

Watch the heat.

“Using a low to medium heat setting would be better for your health,” she says. Pay attention to the thermometer on your grill, and try to keep it below 300 degrees.

Harness the magic of marinades.

Scientists have found that grilled beef steaks marinated in spices, oil, water, and vinegar contained significantly fewer HCAs than non-marinated meats. “There’s also some research that found that rosemary could actually block the formation of HCAs and PAHs,” says Schneider. “Why not marinate your meat with rosemary and other herbs? That can make it taste good, too.”

Pre-cook your meat on the stove or in the oven.

“Just use the grill to sear it,” says Schneider. That’ll give you that savory grilled flavor in a safer way.

Turn your meat often.

“Continuously turning your meat on the grill makes it less likely to get charred, and the charred part tends to have more of the carcinogenic molecules. I recommend cutting that charred part away, as well,” she says.

Scrub down your grill frequently.

“Leftover bits of food on the grill can contribute to charring. Clean it every time after you grill. That will help limit the soot and grease that builds up,” says Schneider.

And, of course, practice safe food handling.

The United States Department of Agriculture recommends separating raw and cooked food, cooking meats to minimum temperatures, and storing food safely. Don’t forget to wash your hands after touching raw meat!

Bottom Line: Is grilling bad for your health?

It depends. While there are concerns that foods cooked over high temperatures (and with smoke) increase your risk of cancer, grilling a few times over the summer probably won’t do much harm. Also, given that it generally doesn’t involve much, if any, oil, grilling might offer some nutritional advantages over other cooking methods, says Schneider.
[pullquote align=”center”]“There’s also some research that found that rosemary could actually block the formation of HCAs and PAHs. Why not marinate your meat with rosemary and other herbs?”
—Chelsey Schneider, RD[/pullquote]
“If you’re grilling and doing it right, that’s definitely healthier than frying,” she says. “When you’re frying, the food absorbs a lot of oil, and fried foods tend to be coated in flour, so they have a high fat and carb content.”
Being conscious of what you throw on the grill and how you’re grilling it can go a long way toward healthier cookouts. So go ahead, RSVP yes to the next neighborhood barbecue. Treat yourself to a burger or sausage once in awhile, load up on veggies (nothing beats grilled summer corn), and enjoy. As with most things in life, moderation is key to staying balanced and healthy.

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More Than Mom Motherhood

How To Find A Babysitter Your Kids Will Love (And You Will Too)

Post author By Jeanne Sager
Post date July 7, 2018

If there’s one thing just about every parent on the playground will agree on, it’s this: If you can find a babysitter who you trust and your kids love, you hold on to that sitter’s number harder than your kid holds on to his favorite stuffie when you say it’s time for the toy to take bath.
No matter how easygoing you are, it can be tough to find a good babysitter who makes you feel like you can actually relax when you’re out of the house. And you’re not alone in this struggle: A recent American Red Cross survey determined at least 55 percent of parents have had to stay home from an event because they couldn’t find a sitter when they needed one, and 30 percent said they’ve rejected a potential babysitter because of safety concerns.
But you don’t have to give up on chasing down that rare unicorn non-parents call “date night” or ever holding down a job just because you can’t find someone you can trust to spend time with your kids. The right sitter is out there! Here’s how to find one.

How to Find a Babysitter: Where to Start

Before you can start scheduling sitter interviews (yup, they’re a thing), you need to figure out what you’re looking for!
Some questions to ask yourself:

How often will I need a babysitter?

A neighborhood teen may be able to pop over one night a month so you can sneak out for dinner with your partner. But if you need someone who can pick your kids up from school, help them with their homework, and get dinner started before you get home from work, you may want to look for a college student or someone who is retired and looking for something to do in the afternoons.

What do my kids need?

If you’ve got a small infant, you’ll likely want to steer clear of young teens and find a babysitter with experience caring for small children, such as a childhood development student at the local college or another parent who happens to stay at home. If your child is in elementary school and already able to make a PB&J sandwich and wipe their own heinie, a local teen may be the perfect person to hang out with them for a few hours on a Saturday afternoon.

What will I need a babysitter to do?

If you’ll need a sitter who can drive your kids home from school, you can automatically cross that 14-year-old across the street off your list!
[pullquote align=”center”]Figuring out the what is a big first step in helping you find the who in your babysitting search.[/pullquote]
If you’re hoping that your sitter will be up for teaching your child a skill such as swimming, you might decide to hit the local pool to see if the lifeguards are looking for extra work.
Figuring out the what is a big first step in helping you find the who in your babysitting search.

Where to Find a Babysitter

The Banks family had it made when Mary Poppins flew into town just when they needed a nanny. Unfortunately babysitters with magical umbrellas are in short supply these days, so you’ll have to stick to these tricks to find a babysitter.

Use a babysitting agency.

Whether it’s an online service such as SitterCity or Care.com or a more traditional agency that exists in a brick-and-mortar location, babysitter agencies are like matchmakers for parents. They recruit qualified babysitters and match them with parents who need their services.
They can be a quick way to find someone you love, but you should still do your own due diligence, says Florence Ann Romano, a former nanny and founder of The Windy City Nanny.
“Make sure you are doing your own research on whomever they are matching you with; in other words, stalk them on social media!” Romano says. “See what they have on their Facebook, Instagram, Twitter, etc.”
You can also have a professional background check run on your potential sitter or ask the agency to provide details of how deep their checks went.
“Don’t rely just on the agency to do a background check that is surface level,” Romano advises. “Some of these agencies don’t dive deep enough, and I have seen it happen before that they won’t catch, for instance, a DUI on someone’s record but will clear them for service!”

Ask your friends about their babysitters.

They may be willing to share the numbers of trusted sitters who they’ve already vetted, or they may offer up names of their own kids (who you like and trust) who’ve taken babysitter certification courses.
If none of your friends have sitter names to offer up, they may be willing to do the job themselves. A local parent in your area might be able to use a little extra cash, making her the perfect choice. Or you could offer to set up a sitter swap situation: One parent or set of parents watches all the kids one night, and you return the favor a few days later so they can get their own night out. The kids get playdates and the parents get real dates—everyone wins!

Try a babysitting app.

Sites like Care.com and SitterCity have apps, and they’ve got the more traditional agency model behind them, but they’re not the only game in town these days.
Sitting Around, for example, can hook you up with other parents in your community who are interested in creating a babysitting co-op. Although there’s a fee for membership, the babysitting itself is free.
Sitter and Bubble let you view the sitters of other friends (so long as they also use the app), so you can find sitters that your friends like without having to actually…well…talk to your friends.
TaskRabbit, on the other hand, was designed as an app to connect folks with people who need help on a variety of errands, not just babysitting. That said, babysitting makes the list, and you may find your perfect sitter with a few swipes.
Kango, meanwhile, offers not just babysitting but ridesharing too, so you can find someone who will do that daycare or preschool drop-off.

Hit your local college campus.

Whether you go the old-fashioned flier route or call the childhood development department to see if they can suggest any students looking for jobs, a college in your area may be prime pickings for babysitters.

Ask coaches and teachers.

Your daughter’s karate sensei, your son’s hip hop teacher, their soccer coach—they all work with kids, and they’ve likely got a few good names up their sleeves. Whether it’s current or former students or maybe even someone on their staff, you get the added bonus of knowing that someone you already trust with your child has vouched for your potential babysitter.

What to Look for in a Babysitter

Once you’ve gotten a few names, it’s time for a job interview. Hey, you’re going to pay this person to babysit your kids, so why shouldn’t they have to undergo an interview process?
Romano suggests at least two in-person meetings, one that involves just you and the babysitter, then (if they pass muster) another with your kids involved.
“The first time, meet them for coffee outside your home and get to know them,” Romano suggests. “Then, if you like them, bring them into the home to meet your kids; do a trial morning/afternoon. Observe him or her with your kids.”
Sara Schaer, co-founder and CEO of Kango, suggests asking your potential sitter a round of questions, including:

Do they have experience and affinity for a particular age group? If you have an infant or a toddler, make sure you specifically ask if they have experience with that age group, Schaer advises.
What is their motivation for babysitting? Some babysitters are just in it for the cash, but you’ll want to find someone who genuinely likes spending time with kids.
What is their safety training? Ask if your sitter is CPR certified and if they’ve taken any other babysitting courses, such as those offered by the American Red Cross.
How would they handle an emergency? Schaer recommends that you provide an example of an emergency that might crop up and ask them to provide a solution on the fly.
Do they have a clean criminal record, and are they willing to be background checked (including fingerprinting)? “Candidates who have an issue on their record will often remove themselves from consideration if they know this is a potential requirement,” Schaer says.
Do they drive, and if so do they have a clean driving record? This may not apply to all sitters, such as a young teen, but it’s a must if you’re hoping to find a babysitter who will drive your kids around town.
Do you have any references? It’s not enough to just ask for references; you need to follow up! Checking references is a must, Schaer says.

What to Pay a Babysitter

Once you’ve lined up the perfect sitter, let’s face it, you’re going to have to figure out how much to pay the babysitter who’s spending time with your kids.
You certainly want to pay them enough to make the job worthwhile (and keep them coming back), but how do you know if you’re underpaying or overpaying?
According to the American Red Cross survey, about half (51 percent) of Americans rely on unpaid babysitters, and nearly a quarter (24 percent) pay between $6 and $10 an hour for someone to watch their children. Ten percent pay between $11 and $15 an hour, while 4 percent pay between $16 and $20 an hour.

Babysitting Pay Rates Around the Country

When HealthyWay asked parents across the country to share just how much they’re laying out every time a babysitter shows up on their doorstep, the numbers were just as varied…but so were family situations. Some folks pay teenagers significantly less than they do adults, while others paid teens more than they would the grandmotherly lady down the street.
Stamford, Connecticut: $20 per hour to watch a 3½-year-old, including school pickups.
Atlanta, Georgia: $12 to $14 per hour to watch four kids ages 3 to 7.
Cleveland, Ohio: $10 an hour to watch a 9-year-old.
Chicago, Illinois: $15 an hour for an older lady to watch two kids, ages 2½ and 6 months. $12 an hour for a teenager to watch the same kids.
North Charleston, South Carolina: $10 per hour to watch one 4-year-old.
Western Washington State: $10 to $15 an hour for a preschool teacher who babysits on the side.
Los Angeles, California: $22 an hour for an experienced nanny to watch one kid regardless of age.
Still struggling to come up with a good rate? Care.com offers a babysitting rate guide based on zip code and experience of the sitter.

How to Help Your Babysitter

Of course, you want to find a babysitter who can help you with your kids, but if you want to really make sure your kids have a good experience, it’s on you to help your sitter.
Part of that is how you greet your sitter when they walk in the door, says Rachel Charlupski, founder of The Babysitting Company.
“Parents should also not expect their children to warm up to the sitter if the parent is cold and not friendly with the sitter,” she says. “We always recommend parents being very animated and welcoming to the sitter.”
Sitters also need to be prepped, Charlupski says. You can’t expect them to come into your house and know the rules of your home or read your mind about your expectations.
Schaer suggests being up front with your babysitter about what you expect out of them, and be aware of what’s not considered “normal” duties for a sitter.
[pullquote align=”center”]“Predictability and familiarity are reassuring to kids … so parents should make every effort to ensure that.”
—Sara Schaer[/pullquote]
“Quality, engaging, and age-appropriate childcare; safety; courtesy; compliance with parent instructions and household rules; good judgment; and honest, proactive, and professional communication with parents can all be expected,” Schaer says.
But any of the following are not considered typical “job expectations” of a babysitter, and you’ll need to make a deal with your sitter if you want them done as well:

Stand-alone extensive housecleaning beyond tidying up and cleaning any areas used during the sitter job
Caring for a different number of children than originally stated or an unreasonably large group of unattended kids
Babysitting for a completely different duration than requested (e.g., several hours past the initially stated end time)
Excessive medical responsibility (parents/guardians need to authorize medical treatment)
Tutoring or academic work if not explicitly included and agreed on first
Pet care if not explicitly mentioned and agreed on in advance

Before leaving your children alone with a sitter, you’ll also need to write out a complete list of information that they might need during their time with your kids, including:

Guidelines and limits for outings, screen time, and homework
Meal information
Bedtime rules
Allergy information and/or other medical conditions
Behavioral triggers or routines
Likes and dislikes
Contact numbers for parents, as well as pediatrician and other emergency numbers

“Predictability and familiarity are reassuring to kids (in addition to quality care and safety), so parents should make every effort to ensure that,” Schaer notes.
Romano offers up this final piece of advice: “Don’t compete with the sitter. Remember that they are another person to love and guide your child. It’s another person to shape them and inspire them. Choose wisely! If you do, it will be a beautiful thing.”

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Fitness Advice x Motivation Sweat

So You Want To Become A Personal Trainer, Here’s How

Post author By Sara Lindberg
Post date July 6, 2018

Are you passionate about all things related to fitness and nutrition? If the idea of motivating and inspiring others to exercise sounds like a dream job, you might be wondering how to become a personal trainer.
If you want to turn your passion into a career by becoming a personal trainer but you’re not sure where to begin, don’t worry, we’ve got you covered.
Knowing what it takes to make your dream a reality is the first step in your journey. And one of the best ways to learn about a career in personal training is to ask the experts for tips.

What is a certified personal trainer?

If you belong to a gym, there’s a good chance you’ve seen a personal trainer working with a member. While the job may seem straightforward, there are specific steps you need to take if you’re considering a career in personal training.
Each certifying agency has its own definition of what a certified personal trainer is, but generally, someone in this role will design safe and effective exercise programs for clients based on their personal health and fitness goals.
A certified personal trainer also provides instruction on how to exercise, feedback on progress, and support during the entire process.
Knowing what a personal trainer does is only half of the equation. It’s also helpful to ask yourself why you might want to become a certified personal trainer. And that’s where the experts come in. What better way to get a feel for the why than to ask a few seasoned personal trainers?
“I will never get over the feeling you get when you positively impact a client’s life.” That’s how ACSM-certified personal trainer Jessica Hagestedt describes what it’s like to be a personal trainer.
Hagestedt says she can’t imagine her life without fitness and movement and wants to help share her passion with others. She also enjoys educating her clients about the human body and the role exercise and nutrition play in how a person feels, ages, and looks—all things, Hagestedt says, that light her fire.
For NSCA–CSCS certified personal trainer and strength and conditioning specialist Melody Schoenfeld, it’s about making a difference. “I love working with people, and all I’ve ever wanted to do was make a difference in someone’s life; I feel like I do that every day in my job.”
“I love helping women,” is what AFAA-certified personal trainer Pam Sherman says when describing how she feels about her job. “As a mom myself, I was able to help other moms fit working out into their day, make better choices eating, and learn the value of their health,” she adds.

What does it take to become a certified personal trainer?

Becoming a certified personal trainer is not easy. If you decide to pursue your certification through a credible organization, get ready to put some time and energy into studying.
Most certifying bodies offer online study courses and prep packages, and some even have live events to help prepare you for the exam. Outside of what the organizations offer, you may be able to take a comprehensive in-person course to help you prep.
Hagestedt took a year-long course at a local college that gave her hands-on and in-depth education specific to the American College of Sports Medicine (ACSM) personal training exam.
Believe it or not, some gyms and facilities employ personal trainers who don’t have a certification. Likewise, some private contractors advertise themselves as personal trainers but lack a credible certification.
Although this is legal, it’s not recommended. Without a certification, you’re less employable and at a greater risk of being sued if someone gets hurt. That’s because no certification equals no insurance, which is never a good idea.
While the internet is full of sites advertising personal training certifications, look for certifications that carry National Commission for Certifying Agencies (NCCA) accreditation. This is considered the gold standard of accreditation in programs that certify health and fitness experts.
Some of the best-known personal training certifications that carry this accreditation include the National Strength and Conditioning Association (NSCA), American Council on Exercise (ACE), Athletics and Fitness Association of America (AFAA), American College of Sports Medicine (ACSM), National Academy of Sports Medicine (NASM), and National Federation of Professional Trainers (NFPT).

What are the general requirements for personal training certification?

If personal training sounds like the career for you, the next step is to get certified. But before you sign up, there are some general requirements you need to be aware of.

You need to be CPR/first aid certified.
You need to have a high school diploma for credible certifications.
You need to be willing to enroll in continuing education hours to keep the certification current.

What are the costs associated with getting certified in personal training?

Before you get business cards made, you might want to check out the cost of getting certified through an accredited organization. Two of the more popular certifying agencies you can start with are ACE and NSCA.
The ACE personal training exam will cost you $399; study packages average around $550 (including the exam fee).
If you’re a member of NSCA, expect to pay $300 for the certified personal trainer exam. Non-members will pay $435. Like ACE, NSCA offers study packages that range in cost from $230 to a little over $500, but they do not include the exam fee.

What are the personal training certification exams like?

Once you decide on a test date and purchase your study materials, the only missing piece is figuring out what you need to know before you take the exam. All of the organizations accredited by the NCCA offer various study packages and guides to help you prepare. Most give a detailed outline of the different levels of preparation so you can choose the one that makes the most sense for your schedule and personal training career goals.
For example, if you have a college degree in exercise science, you may not need the comprehensive package. But if you lack formal education in anatomy, physiology, or health-related fields, you may want to opt for the more in-depth study materials.
The amount of time you dedicate to studying also depends on the knowledge you start with. According to ACE, the average candidate invests 80 to 100 hours of study time over a three- to four-month period.
Since most certifying bodies now offer exams online, there are typically several dates to choose from. The exam itself usually lasts anywhere from two to three hours. For example, the exam for the NSCA’s Certified Personal Trainer (NSCA-CPT) certification has 140 scored questions and 25 to 35 views and/or image items that assess competencies across multiple domains.
It covers areas such as client consultation and assessment, program planning, exercise techniques, and safety, emergency, and legal issues. The length of the NSCA-CPT test is three hours.

What do you need to know about starting out in the personal training business?

Doing the research and deciding on the exam that fits your needs is the easy part. Figuring out what you need to know about the personal training business before you send off your résumés is another story.
First and foremost, getting a certification does not guarantee you employment. A lot of trainers are under the impression that a passing score on the exam is their ticket to a job. This can be a real letdown for someone who is ready to light the fitness world on fire.
Taking some time to figure out the areas of personal training you’re most interested in and passionate about can help in the job search process. In addition to working at private and commercial gyms, you might consider a corporate fitness program, hospital rehab center, senior center, cruise ship, spa or resort, personal training studio, or going into business for yourself. The possibilities are endless.
But with the possibilities comes competition. That’s why Hagested says to remember that you may not start at your ideal job, but you should always be willing to work to get where you want to be.
And while you’re working your way up, be aware that the pay can be unpredictable. The hourly rate can range from minimum wage to $60 plus an hour, with a median pay of $18.85 per hour.
If you have any other areas of interest, such as yoga, indoor cycling, or CrossFit, you may want to consider earning certifications in those as well. To be employable, you need to show the employer that you’re the best person for the job.
Finally, Sherman suggests talking to a few different personal trainers to see if this is really a good fit for you. Interview trainers who work at gyms, hospitals, or even senior centers.
Ask them to give you the pros and cons of the business. These conversations will give you a real-world view of what it’s really like to work as a personal trainer. Because guess what? It’s not all glitz and glamour.
In fact, expect to put in a ton of hours and long days when you start. High energy and a positive attitude are a must. “Long days and clients can be draining, so if you’re someone who has a hard time [with] these two things, personal training may not be the right fit for you,” Hagestedt cautions.
That said, the satisfaction that comes from watching a client improve their health is priceless. If you’re ready to become a certified personal trainer, visit one of the accredited certification organizations provided above.

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Healthy Relationships Wellbeing

What A Narcissist Says (And What They Really Mean)

Post author By HealthyWay Staff Writer
Post date July 6, 2018

Narcissism is, by most estimations, a rare disorder. According to the Diagnostic and Statistical Manual of Mental Disorders, about 0.5 to 1 percent of people are diagnosed with narcissistic personality disorder (NPD).
However, many psychologists believe narcissism is on the rise; the American Psychological Association notes that one major 2008 study found that 9.4 percent of Americans in their 20s had experienced NPD at some point in their lives (compared to a relatively paltry 3.2 percent of people over 65).

HealthyWay — iStock.com/KatarzynaBialasiewicz

Regardless, if you’ve ever dealt with a narcissist, you know one experience is more than enough.
“People with NPD tend to belittle others in a way that positions themselves as the greater or more important person in their relationships,” says clinical psychologist Sal Raichbach, PsyD, a licensed clinical social worker and chief of clinical compliance at Ambrosia Treatment Center. “In doing this, they can take advantage of those who have more passive personalities and exercise control over that person. Being able to control and manipulate others reinforces the narcissist’s perception that they are all-important.”

To be clear, nobody should try to diagnose narcissism without proper training, and because NPD is a spectrum, some people might display narcissistic behaviors without actually having the disorder.
With that said, narcissists often communicate in similar ways, and by recognizing certain behaviors, you may be able to curb their influence (or better yet, avoid them entirely).

What they say: “You’re absolutely perfect. I don’t deserve you.”

In romantic relationships, narcissists typically go to great lengths to make their partners feel special. That sounds wonderful—and in many cases, it feels pretty great.

“When I first met my partner, I was swept off my feet, as cliché as that sounds,” says Amber, a 28-year-old woman who says she dated a man with narcissistic tendencies for several years. “Everything was about me. The compliments were glowing, and I didn’t notice anything unpleasant or unusual.”

Unfortunately, that stage of the relationship doesn’t typically last long.
“In a new relationship, a narcissist can appear like an incredibly charming, kind, and [linkbuilder id=”6701″ text=”intelligent person”],” Raichbach says. “These personality traits, whether they are real or manufactured, are a part of their manipulation strategy. Once they have established a relationship, they begin to show their true selves and adjust their manipulating tactics to bullying and belittling others.”

What they say: “Here, I got you something…”

“He gave me gifts throughout the relationship,” Amber says. “That’s something I miss! But in all seriousness, some of [the gifts] seemed overwhelming. We’d only been dating for a few weeks when he got me this tablet that easily cost $500. I chalked it up to his generosity. Looking back, it was a warning sign.”

While narcissists might employ a variety of behaviors to woo potential mates, gift-giving seems particularly common—and particularly problematic. A 2016 study found three primary motivations for gift-giving in romantic relationships: intrinsic (in other words, simply showing that a partner is appreciated), maintenance (keeping the relationship going), and power (gaining an advantage over the partner). Narcissists were more likely to give gifts for maintenance or power.

“Our results suggest that narcissistic individuals critically differ from those with high self-esteem in their tendency to consider gift giving an instrumental act,” the study’s authors wrote.
In other words, because narcissists typically have low self-esteem, they’re more likely to see gift-giving as a necessary activity. Obviously, that’s not a great basis for a healthy relationship.

“Narcissists will go to any lengths to get ‘in’ with a person before they begin to show their true colors,” Raichbach explains. “Excessive flattery, gift-giving, and over-the-top kindness are common at the beginning stages of a relationship with a narcissist. However, this isn’t always the case, and sometimes other people are attracted to narcissists because of their intelligence or personality.”
In any case, the good times don’t last.

What they say: “I’m the victim here.”

In a conflict, a narcissist will often try to flip the discussion. The other person might hear something like:
“Yeah, but what about the time you….”
“You do it, too.”
“I only did that because you….”
In each case, the takeaway is the same: The narcissist’s bad behavior isn’t really their fault. How could it be? They’re nearly perfect.

“Even if the argument wasn’t a big deal, he’d make it a big deal,” Amber says. “He was incapable of saying, ‘Sorry, my bad. Let’s move on.’ If I brought up something, he’d counter with something that I did. I’ve been in plenty of relationships where the occasional argument strayed into that territory—with [my partner] bringing up my issues—but with him, it was something else.”

We weren’t able to speak with Amber’s partner for this piece, but his actions are in line with typical narcissistic behaviors.
“To manipulate and control others, narcissists will often play the role of the victim,” Raichbach explains. “When another person objects to their behavior, they will turn the situation around and act like they are the one that is being mistreated or misunderstood. If the other party feels guilty, they are less likely to challenge the controlling nature of the narcissist and allow them to continue influencing their decisions.”

Similarly, narcissists often project their own faults onto their partners. That can make for some frustrating arguments.
“Projection occurs when an individual attributes a characteristic that they see in themselves onto another person,” Raichbach says. “It’s a defense mechanism that is used by narcissists, most often after they have suffered some blow to their ego. By shifting the blame from themselves onto another person, they both feel better about themselves and have fuel to continue their narcissistic behaviors.”

What they say: “You should be ashamed about…”

As a narcissist becomes more comfortable in a relationship, he (or she, but statistically speaking, most narcissists are male) will often key in on his partner’s insecurities. This is often the point where the non-narcissist realizes something’s wrong.
“Bullying and demeaning others is a favorite manipulation tactic of narcissists,” Raichbach says. “Often, narcissists will get to know you well enough that they can target the insecurities that they know have the most effect. They also might attempt to conceal or downplay the severity of their abuse by including compliments with their attacks.”

Some research (link opens a PDF) suggests that men use insults as a broader strategy of mate retention—in other words, insults are sometimes an effective (but by no means healthy) part of relationship maintenance.
Amber says that’s what’s so frustrating about these tactics; ultimately, narcissists use them because they work.
[pullquote align=”center”]“The best way to deal with a narcissist is to recognize and accept their criticism and bullying comes from a place of insecurity, and therefore isn’t valid.”
—Sal Raichbach, PsyD[/pullquote]
“He really damaged my self-esteem,” she says. “He knew what made me self-conscious, and he wasn’t above using my insecurities to his advantage. But I stayed with him—in fact, it took me a while to date anyone else after our relationship ended. I didn’t think I was good enough. I guess I can blame him for that.”

What they say: “I’m sorry. I’m going to change. It won’t happen again.”

At this point, we should acknowledge an important point: Narcissists aren’t sociopaths. They’re typically capable of empathy, and when they realize they’ve made a mistake, they may offer a sincere apology.
Unfortunately, that doesn’t mean you should accept that apology.

“Narcissists live in a world where everything revolves around them, and as a result, they put their needs first,” Raichbach says. “Someone who is in a relationship with a narcissist, whether that be a romantic relationship, a friendship, or a co-worker, should know that they are not going to be able to fix or change that person’s behavior.”
While apologies might sound convincing, they’re worthless without real change, and narcissists aren’t always capable of changing on their own. That’s not to say that the situation is entirely hopeless, but be careful when approaching a person with narcissistic tendencies; don’t use terms like “narcissist,” and try to empathize with the motivations behind their actions.
“When approaching a narcissist about their behavior, it’s best to tread lightly when expressing your concern,” Raichbach says. “It’s important to realize that this kind of behavior comes from a place of insecurity and low self-esteem, and will typically become defensive when someone tries to call out their narcissistic behaviors.”

“The best way to deal with a narcissist is to recognize and accept their criticism and bullying comes from a place of insecurity, and therefore isn’t valid,” he adds. “The narcissist only wins when an individual believes that they are inferior to that individual.”
If you really want to help a person with narcissistic behaviors, try to gently guide them toward therapy. Consider relationship counseling with a trained, certified psychologist who may be able to recognize the [linkbuilder id=”6700″ text=”signs of narcissism”].

Of course, there’s always another option: You could simply end the relationship. If your partner isn’t prepared to get help, that’s sometimes the only realistic course of action.
“Narcissists can get better through therapy, but typically they are resistant to treatment because they do not recognize their behavior as a problem,” Raichbach says. “The only way for a person with narcissistic tendencies to get help is to want it themselves.”

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