Category: Health & Fitness

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049: Running Tips from Amanda at Run to the Finish

Hi friends! Today, I’m chatting with my friend Amanda Brooks from Run to the Finish about all things running.

Download a full transcript here. 

Here’s what we talk about:

– How to start a running program

– What makes a “real runner?”

– How to prevent knee pain and injuries

– Race day mentality and race day fueling

– Proper running form

– Her new book (you can order it here!)

– Tips for getting faster

and so.much.more.

Here’s a little bit about Amanda:

Amanda Brooks is a running author who helps others get out of their own way to achieve major goals in running, while remembering to love the journey! She’s been recognized by Greatist, Women’s Health and others as a top fitness blogger in her over 12 years of writing.

Connect with Amanda on her blog or on Instagram.

She offers online group training here.

Her new book will be out in March, but you can pre-order it on Amazon and Barnes and Noble. 

Don’t forget to sign up for your free 21 days of Les Mills On Demand! This is one of my all-time favorite workout platforms. The instructors are knowledgeable and motivating, plus the music is incredible. There are so many different formats, you’ll definitely find something you love. Get your free workouts here.

I’m a huge fan of Daily Harvest for quick and healthy meals. Their smoothies are an almost-daily staple (such an easy way to get in a ton of nutrients) and I also love their overnight oats, soups, and bowls. Get $25 off your first order using the code FITNESSISTA. Check it out here. 

Thank you so much for listening and for all of your support with the podcast! Please leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. 

You can listen and subscribe to the podcast on iTunes, Stitcher, and Google Play.

The post 049: Running Tips from Amanda at Run to the Finish appeared first on The Fitnessista.

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5 Wellness Solutions Your Body Needs To Stay Healthy

One of the most popular trends in America is the health and wellness industry. So many people romanticize how they would look and feel if they were only healthier. While this is a great idea, not many people are up to the challenge of change and the demanding consistency that this lifestyle brings to them. However, the dream still exists and many people venture into the unknown world of health and wellness without a clue as to what they’re required to do.
If you are someone who has been learning more about wellness solutions that your body requires to stay healthy, you have probably read articles and listened to podcasts and, in general, done everything in your power to educate yourself on these ideas. The thought of health and wellness is an easy one, however, to most people, the action eludes them. Our experts have compiled a list of five wellness solutions your body always needs to stay healthy. Use these tips to keep your body on track as you learn more about the intricacies of wellness.
Stay Healthy
#1 – The Solution of Water

One of the reasons so many people fail at the idea of health and wellness is they concentrate more on the health and leave the wellness aspect out of it. However, these two ideas go hand in hand. Your body can be healthy and not well. When you think of wellness, you must think of wholeness and the idea that your body needs nothing mentally or physically, it just “is”. When your body is well that means you are well physically, you are well mentally, and you are balanced.
Water is one of the primary sources for both health and wellness because it brings that sense of balance to the body. It is a resource that the body needs to continue on the path of wellness. Sadly, most Americans don’t even think about their water intake during the day, much less get their minimum of eight glasses of water every day. Water is what brings oxygen to the major resources of the body and without it, your body could perish. Make sure you are including a daily regimen of water every day. No matter what is going on that day, always include H20 as a substitute for any other drink you may want at that time. The health and wellness individuals who include water are more balanced, have less chance at heart attacks, and are well in every area of life.
#2 – The Solution of Exercise

Many people begin ramping up their New Year’s Resolutions around November. They promise themselves they will change in the coming year by going to the gym. Many already understand that your body requires a regimen of daily exercise in order to include the wellness and health factor. However, these people fail because they set tremendously high goals for their bodies. A novice wellness individual should always consider the opportunities in front of them. If your plan is to attend the gym, then set a goal of going to the gym two days a week in the beginning. Small gains are important to achieve higher results later down the road.
The solution to exercise in anyone’s life is a crucial strategy to bring more balance to your life. You are allowing your muscles to build and you are creating an overall sense of wellness by doing so. However, if you believe you will lose thirty pounds in the first week and maximize your gains by 20% then you are setting yourself up to fail. On the other side of this coin, many will promise to exercise and then forget or not feel like going to the gym. The gym is anywhere you want it to be. If you can take a brisk walk around your neighborhood thirty minutes a day, then you have accomplished your exercise. Remember, start small and work your body into a grueling regimen of exercise that will yield higher results later.
#3 – The Solution of CBD

One of the fastest-growing industries in America today is the CBD industry. CBD is one of the hundreds of cannabinoids found in the hemp plant and has been known to build a life of health and wellness when taken regularly. When the hemp plant is cultivated, harvested, has a controlled farming process for pure products, and finally distilled, the end result is a long list of benefits the consumer can receive through the use of a variation of products like oils, salves, and powders. This farming concept helps the hemp plant yield a highly potent product that can bring many solutions to the user.
The reason CBD is so popular to date is how this cannabinoid (and others) interact with the human body. The body has an endocannabinoid system that, when activated by CBD, has been known to help alleviate pain, improve cognitive function, restore bliss and joy, aid in PTSD, and a wealth of other benefits. CBD is still fairly new to consumers and many people are learning as they go, however, scientists agree that CBD is one of nature’s most promising benefits to the human body.
#4 – The Solution of Detoxing

When an individual begins to learn more about building their own health and wellness, they start to realize that their body currently hosts a plethora of toxins and unwanted materials it doesn’t need. This is due to the concept that over the years the body has been exposed to high sugars, needless fats, and other things the body doesn’t need. Understanding this, it’s important to consider a detox or waste handling program that can rid the body of these harsh items that prohibit you from reaching your goals.
When you can detox your body, you are allowing your entire system to reset and start from scratch all over again. This is a benefit because once you begin eating healthy after detox, you immediately start to benefit from these healthy fuel options.
#5 – The Solution of Sleep

One of the least thought about options for health and wellness is sleep. When you are considering a lifestyle change, one of the first things you think about is the food you eat. While this is certainly a viable option in your goals, you should also consider the amount of sleep your body and mind receive every night. Sleep is the way your body revitalizes and recharges itself and many Americans claim they only get six hours of sleep or less. Eventually, this can lead to serious health problems and should be monitored. Make sure you are getting your required eight hours of rest in order to stay healthy and balanced.
In The End

While considering a lot of strategies and options that can benefit your health, in the end, there are hundreds of benefits and ideas you can implement that can keep your body on track and healthy. The one thing you should always consider is including regimens that you love so you can stay consistent. When you do that, you will start seeing the results in your body and your mind that will not only keep you healthy but well also.

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Author: Ella Maclin

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Dollar Shave Club Review

This post is sponsored by Dollar Shave Club. Click here and you’ll get their Ultimate Shave Starter set with Prep Scrub, Shave Butter, Post Shave Dew, Executive Razor Handle, and 2-pack cartridge all for just $5. 

Over time, I’ve learned a lot about my personal skincare and hygiene routine and what truly works for me. For example, I used to wash my hair every single day and couldn’t figure out why it was so dried out and dull. Now, I wash it maybe twice a week and it’s so much healthier. I finally have a skincare routine that I love and everything is pretty much on autopilot. I have it pretty much to a science and rotate appointments: I get my nails done every 2-3 weeks, make wax appointments and eyebrow threading appointments (all these things we have to think about, right?) but when it comes to my legs, I have a hard time remembering to replace my razor and often end up borrowing (aka stealing) the Pilot’s.

Thankfully, Dollar Shave Club has me covered but by providing their amazing quality shaving supplies at a great price point.

They recently sent me their Ultimate Shave Starter set, and here’s what’s included:

Prep Scrub: this helps to exfoliate and remove dead skin cells – so good during winter because my skin has been super dry

Shave Butter: transparent for a precise shave and helps to prevent razor bumps

Post-Shave Dew: for instant hydration

Executive Razor Handle: the handle is weighted and it very high quality. It feels much sturdier than other brands I’ve tried

2-pack cartridge: each cartridge has 6 blades

My very favorite part of the set is the razor and blades. I love that they send two so you have a backup on hand! It’s nice to always have an extra on hand to replace the blades or if I’m traveling. I can detach it and take the extra blades separately.

Dollar Shave Club also sent me their 3oz. Post Shave Cream to keep my skin moisturized and protected from dryness all season long. My skin has been super dry this winter so I was excited to try it out. 

I’ve been using and loving the Ultimate Shave Starter set and so has the Pilot! For his job, he has to shave regularly (no scruff allowed) so I was interested to hear his thoughts on the set. He ended up taking an extra set with him to his crash pad so he has a backup waiting for him.

If you’re like me and want to have all of the essentials on an auto rotation, check out the Ultimate Shave Starter Set. You can get the Prep Scrub, Shave Butter, Post Shave Dew, Executive Razor Handle, and 2-pack cartridge all for just $5. Check it out at DollarShaveClub.com/Fitnessista.

Thank you so much for supporting me and the brands who help to support our family.

What grooming appointments do you have to shuffle around? Any awesome tips for streamlining your routine?

I hope you have a great day and I’ll see ya soon!

xo

Gina

The post Dollar Shave Club Review appeared first on The Fitnessista.

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How to combine Peloton with other workouts (+ sample workout plans!)

+ a sample Peloton workout class schedule

Hi friends! How’s the day going? I hope you’re having a good morning so far. I taught bootcamp last night (so fun!!) and today is parents’ day at Liv’s new school. We’ve been really happy with the switch so far (it was definitely the right choice) and all of the kids and families have been so wonderful. I also have a meeting this afternoon and catching an upper body workout before picking P up from school. 

For today’s post, I wanted to share some ideas on how to make your own workout plan from the Peloton workouts. This can work whether you have the bike or just use the app. (I used the Peloton app for a year before I got a bike and it ended up being the best purchase ever.)

Peloton does SO MANY things right.

– They provide safe, fun workouts with awesome music and instructors

– They give an extra motivation boost via the leaderboard in classes using their equipment (it’s so fun to see your PR on the leaderboard so you can try to PR or even pass people who are taking the class with you)

– The app has a ton of variety! They offer running, strength, meditation, bootcamp, cycling, and yoga classes

BUT there’s one thing I think is lacking, but would be a little tricky since they offer so many different programs:

customized training plans based on their workouts and the ones you like to do.

[They can have my idea and hopefully they’re already working on it!]

They do offer “programs” but that’s more of a build to a certain fitness level or event than weekly workout programs. 

One of the things that can be most challenging when you’re doing new workouts is determining some type of plan or structure. You want maximum results from your effort, but also want to avoid injury and overtraining, alternate cardio intensities, and allow for adequate muscle recovery time for repair and recovery. It can seem overwhelming!

Here’s what I see: someone who rides their Peloton bike every day. YES, they’re getting awesome cardio! But there’s a chance that their routine could be even stronger if they added in some strength work and changed up the types of rides they’re doing. (I’d also recommend glute and back strengthening and hip flexor stretching from the position you’re in on the bike.)

Setting up a Peloton Workout Schedule

This post is going to be a beefy one, but I wanted to share some ideas on how to create a workout plan if you have a Peloton bike or use the app! There are a few different version: bike and app, treadmill and app, app only, and a mix of everything! Keep in mind that you don’t have to own the bike or treadmill to get in the workouts. I know a few people who have purchased this spin bike and propped their iPad to do the rides. I’ve tried a couple of their treadmill workouts through the app on a hotel treadmill and loved it! You can absolutely use the app with your own equipment or equipment at the gym.

[Please keeping in mind that these are just ideas based on my certification and knowledge. If you need specialized help, please reach out to a local certified personal trainer. As always, talk with a doctor before making any fitness changes and honor your body. Modify and shuffle as needed.]

How to combine Peloton with other workouts (+ sample workout plans!)

Peloton bike and app

Click here to download a printable PDF.

Peloton Bike + App Workout Plan:

Sunday: 30-minute Sundays with Love or Groove Ride

Monday: 20-minute Arms and Shoulders + 10 minute Core Workout

Tuesday: 45-minute ride using intervals (Live DJ, Tabata, or HIIT & Hills)

Wednesday: OFF (Zen in Ten Meditation)

Thursday: 15-min HIIT ride + 10-min Full Body Strength

Friday: 20-minute Glute & Legs Strength + 10-minute Core

Saturday: OFF (10-minute Glutes & Legs Stretch)

Peloton treadmill and app

Click here to download a printable PDF.

Peloton Treadmill + App Workout Plan:

Sunday: 45-minute HIIT Run

Monday: 30-minute Full Body Strength

Tuesday: 30-minute Fun Run + 10-minute Full Body Stretch

Wednesday: OFF (10-minute Restorative Yoga) 

Thursday: 20-minute Hills Run + 10-minute Arms Toning

Friday: 45-minute Bootcamp: Full Body 

Saturday: OFF (Zen in Ten meditation)

Peloton bodyweight dumbbells

Click here to download a printable PDF.

Peloton App Workout Plan (Bodyweight and dumbbells):

Sunday: 45-minute Power Yoga

Monday: 30-minute HIIT run (Outdoor)

Tuesday: 20-minute Arms & Shoulders Strength 

Wednesday: OFF (Zen in Ten meditation)

Thursday: 30-minute Fun Run (Outdoor) 

Friday: 20-minute Glutes & Legs Strength 

Saturday: 20-minute HIIT Cardio + 10-minute Total Body Stretch

Peloton workout plan

Click here to download a printable PDF.

Peloton App Workout Plan (Treadmill, Bike, and Weights)

Sunday: 45-minute ride (Live DJ, Tabata, or HIIT & Hills)

Monday: 30-minute Bootcamp: Full Body

Tuesday: OFF (10-minute Full Body Stretch)

Wednesday: 20-minute Arms & Shoulders Strength + 10-minute Core Strength

Thursday: 30-minute Intervals Run or 30-minute HIIT Ride 

Friday: OFF (10-minute Restorative Yoga)

Saturday: 30-minute Fun Run or Groove Ride + 10-minute Glutes & Legs Strength 

 

So tell me friends, how do you structure your workouts each week? Do you go with the flow or try to plan in advance? If you need help setting up a workout plan, I have a podcast episode and PDF all about this here!

Have a great day and I’ll see ya soon!

xo

Gina

More:

My full review on the Peloton bike

Peloton App Review

How to PR on the Peloton

If you decide to treat yourself with a Peloton bike or tread purchase (you’ll loooooove it) use my referral code for $100 off accessories: XXKJQU

The post How to combine Peloton with other workouts (+ sample workout plans!) appeared first on The Fitnessista.

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Recent Trunk Club

and is Trunk Club better than Stitch Fix?

Hi friends! Happy Monday! How was the weekend? We went to the Zoppé circus with friends, Kyle and Meg came over for dinner, I caught a yoga class, and blasted through some book-related work stuff. I hope you had a great weekend, too!

For today’s post, I wanted to share my latest Trunk Club since I ended up loving so many new pieces. I have a new stylist named Daniel and LOVE him. I switched stylists after I was getting sent similar items and thought it would be a good chance chance to change things up. Daniel picked pieces that fit my style and paired them with a couple of newer items that I wouldn’t have tried on my own. Fun fact: if you sign up using my referral link, he’ll be your stylist, too! He sent me messages and asked questions via the app before putting my trunk together so I was very excited to see the goods in person.

Trunk club review

Here’s what I received in my last Trunk Club:

1) This long-sleeved dress and these booties

When I pulled this dress out of the box, I instantly knew that it was a keeper. I feel like I’m always struggling to look put together during the winter months – I’m either in a sweater and jeans or bundled up to the max – and love that I could wear this with tights and booties if it’s cold and with sandals or low-top sneakers in the spring. This dress is made of beautiful lightweight fabric and fits well.

I didn’t really know what to think of the booties when I first took them out of the trunk, but when I put them on, I knew I wanted to keep them. They give a little bit of height and have a little bit of huarache-style weaving on the top. The heel is thick and feels heavy when you hold the shoe, but very light and comfortable when you’re wearing them. They’ll definitely be a staple for spring!

2) This hat, this gorgeous animal jacket, and lightweight white tank

(the jeans were from a previous Trunk)

You can add in accessories and extras to the trunk, like sunglasses, underwear, pajamas, and hats. I saw this hat and thought it would be cute for the cruise!! I like the way it looked on, but didn’t know if I’d end up wearing it much, so I sent it back. (To all of my friends out there who can regularly wear hats and rock them, I clap for you. But in my heart, I’m just not a hat person unless I’m going to Telos and haven’t washed my hair.)

The animal jacket was a no-brainer (keep, keep, keep) and the tank was the perfect everyday white satin tank. It’s extremely breezy and not too see-through. 

3) This tuxedo dress

I had no clue if I could pull this one off. It gave me Samantha from Sex and the City vibes, and also flasher vibes haha. It was super cute and I was surprised how much I actually liked it, but I didn’t see myself wearing it regularly so I sent it back. (I’d probably get some raised eyebrows at preschool drop-off.)

4) This sparkly dress

 

We’re planning a Vegas trip and I thought this would be cute for a dinner out! It fit well – even though the ruching on the back is a little intense – but was shedding glitter everywhere, so I sent it back. 

5) This turtleneck sweater dress

I liked the color and fit but wasn’t crazy about it, so I sent it back. 

6) I also received some Gorjana hoops, a turtleneck sweater and a moto jacket.

I didn’t end up trying the jacket since I have a similar one and skipped on the sweater because I’m ready for winter to be OVER. Bring on all of the spring and summer clothes!!

If you’re interested in trying Trunk Club, check out my full review here! [Just a heads up that none of these Trunk Club posts are sponsored! I just use it and love it, so wanted to share the goods with ya.]

Some of my favorite things about it:

– You can see all of the pieces before they’re sent and can reject pieces to be replaced by something else. For example, if I see on the app that they’re going to send a black tank top and I already own a couple, I can decline that piece and request something else in the comments, like “please send a casual dress instead.”

– If you have a Nordstrom card, the styling service is free!! Usually it’s $25, which goes towards any product you’d like to purchase.

– You can do everything through the app. I’m not a huge app person – like there are less than 10 that I really love and use frequently – and this one makes the entire process so convenient. You can message your stylist directly through the app, schedule a pickup for your Trunk, and browse outfits that your stylist puts together for you.

Trunk club review 2

The most common question I receive on Instagram and in blog comments:

Is Trunk Club better than Stitch Fix?

For adult clothing, the answer is 100% yes. The quality of Stitch Fix’s clothing has really gone downhill. I also got to the point where I felt like my stylist didn’t read any of my comments. (Once I said, “Please no more tunics” and I think the algorithm thought I said, “Please send all the tunics!”) I feel like the quality for Trunk Club is so much better. We still use and love Stitch Fix for the kids’ clothes, but I got a Stitch Fix delivery for myself a couple of months ago and was extremely disappointed. 

Have you tried Trunk Club? Where do you buy or order most of your clothes? I order a lot from Nordstrom and have recently fallen in love with Everlane. If you want to try out Trunk Club, my referral link is here! You’ll get Daniel as your stylist and he’s awesome.

Thanks for stopping by the blog today and hope you have a happy Monday!
xoxo

Gina 

The post Recent Trunk Club appeared first on The Fitnessista.

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Superfood Hot Chocolate Mix Recipe

SUPERFOOD HOT CHOCOLATE MIX

By Fresh n’ Lean – the nation’s #1 organic meal delivery company

Hot Chocolate Mix Recipe

INGREDIENTS

½ cup cocoa Powder
2 tspCinnamon
½ cup coconut Sugar
2 tsp maca Powder
7 scoops collagen Powder
2 tsp mushroom Powder
1 ½ tsp salt

5 MINUTES

CALORIES: 80g
CARB: 12g
FAT: 0.5g
PROTEIN: 9g

TOOLS

Bowl

INSTRUCTIONS

1: Combine all ingredients in a bowl and whisk to combine.
2: Transfer to a jar and store until ready to use.
3: When you are ready to make hot chocolate, add 2 tablespoons of the hot chocolate mix to a mug.
4: Heat 200ml of your favorite nut milk and whisk to fully combine.

Not sure about you, but I’m down for pretty much anything that takes very little time and saves you a ton of money. With the main priority of food being “convenience” these days, sometimes it’s hard to remember that you can almost always recreate any pre-made mix from the store at home. In comes this amazing superfood hot chocolate!

This mix is loaded with beneficial foods like collagen, maca, Chaga and Lion’s mane. Sweetened with coconut sugar, the amount of sugar per serving is definitely lower than most hot chocolate mixes out there. All you have to do is take a couple spoonfuls and add your favorite non-dairy milk or water and you’ve got a better-tasting hot chocolate than you can buy from any store.

Read more: How To Make The Perfect Air Fryer Salmon

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Author: Ella Maclin

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A Christmas Workout – LGF style

Christmas workoutSanta has the sweetest life. He does literally nothing for 364 days (I’m sorry, but we all know the elves do the grunt work and Mrs Claus is the brains of the operation), then pulls one all-nighter that basically consists of flying around the world with intermittent breaks to eat some cookies, thus cementing his place as most loved human on the planet. Honestly it’s kind of BS if you ask me.

But I’ve gone off on a tangent and should probably start again.

You may have noticed that the world has really taken its Christmas-ing up a notch in the last few days. And with only nine sleeps left until Santa come down the chimney to take all the credit deliver the pressies, what an opportunity we have to take advantage of the Christmas cheer with this very special little Christmas workout that I’ve come up with. Basically it’s a drinking game, except heaps more fun (?? maybe??) because you get to do exercises instead of shots, which means you’ll wake up with a tighter booty instead of a whopping great hangover. You’re welcome.

So here’s how it works...
There are a bunch of rules that you have to follow (below). Each rule has an exercise attached to it. Tally up your exercises throughout the day, and complete them before going to bed that night. [If you have a social event on that inhibits your abilities to safely complete your exercises at night, you can roll them over to the next day – ouch!].

The rules…

When you hear a Christmas song: 5 squats
When that Christmas song is being sung by Mariah Carey: 20 burpees
When someone tells you to have a Merry/Happy/Good Christmas: 10 lunges
When you walk past a bunch of drunk people having their Christmas party: 10 push ups
When your kid asks you how many sleeps until Santa comes: 10 tricep dips
When your kid pulls the Christmas tree over on himself: 30 mountain climbers (and maybe secure it better next time, yeah Jess?)
When you buy something online: 5 supermans
When that something is for yourself: 20 high knees (also, good on you, you deserve it)

OK so your challenge between now and Christmas Day is to implement your Christmas Workout. That’s 8 days of bonus exercise for you, Team. Think of it as my gift to you.

You’re so very welcome! xx

The post A Christmas Workout – LGF style appeared first on Lazy Girl Fitness.

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The Benefits of Exercise for Reducing Stress

Exercise for Reducing Stress
Why is important to reduce your level of stress?

Experiencing stress is common. There are a variety of triggers (e.g. work, social situations and unexpected events) that cause you to psychologically evaluate that you cannot cope with the situation, causing a physical response from the body (e.g. increased heart rate, breathing rate, and sweating) in the form of a ‘flight or fight’ response. It is important to reduce stress, due to the risk of chronic stress negatively impacting physiological health, psychological health, and general well-being.
Chronic stress is reported to induce the following negative health conditions: Mental Health Problems

Psychiatric disease onset such as depression and anxiety is associated with stress-induced dysfunction of the medial prefrontal cortex, which is the part of the brain responsible for cognition and emotion regulation[1]. Counseling coupled with stress reduction exercises is recommended to decrease the impact of stress-induced mental health decline.

Read more: 5 Exercises You Can Do At Home To Help Burn Stubborn Belly Fat

Unintended Weight Changes

Chronic stress is responsible for instigating negative emotion, which stimulates insulin and glucocorticoids which increases cravings for calorie-rich food[2]. This can result in the development of a binge eating disorder followed by rapid weight gain and the risk of obesity. Reliable treatments are available to assist those struggling with excessive weight gain. Additionally, there is an increased risk that unintended weight loss may occur, due to increased energy metabolism and reduced digestion functionality associated with being in a high-stress state[3].
Burnout Syndrome

Burnout syndrome describes a state of exhaustion due to sustained, intense, psychological, emotional and physical overload[4]. Burnout Syndrome is common in athletes that train excessively and become physically exhausted where the result is a decline in performance and well-being. The same can happen with overworking where incurred prolonged, severe psychological stress combined with a lack of sleep or fatigue can cause extreme exhaustion. Sufficient rest and lifestyle changes are essential to recovery following burnout.
Sexual Dysfunction

Sexual dysfunction is common in both men and women that experience stress. In men, erectile dysfunction (ED) can occur[5]. It is important for men experiencing ED to change their lifestyle to reduce stress or source safe reliable treatments if immediate stress relief is not attainable. For women, stress can reduce sexual sensation and arousal due to difficulty concentrating and relaxing[6].
Skin Problems and Hair Loss

Recent research reports that chronic stress is associated with the worsening of skin conditions such as eczema[7]. Hair loss can also be a consequence of high stress, however, it is suggested that this may be due to more traumatic psychological stressors rather than daily stress triggers[8]. Hair loss can be treated with effective treatment from a reliable source, such as Pharmica Online Pharmacy.
How can exercise reduce your level of stress?

Exercise is reported to decrease stress-induced anxiety and is positively associated with improvements in well-being[9]. Even low-moderate intensity exercise conducted for as short as two weeks is associated with decreasing anxiety sensitivity; which can contribute to significant stress reduction[10]. Furthermore, exercise stimulates the release of endorphins which are responsible for inducing feelings of happiness and euphoria which can positively improve mental health[11]. 
Exercise is also important for ensuring sleep quality, where stress-induced fatigue can be mediated and in turn reduce consequent stress.
What is the recommended level of exercise necessary to reduce your stress?

Low to moderate-intensity exercise is recommended, the minimum exercise does can be as little as 20 minutes per week[11]. However, for more significant results, increased frequency and intensity are recommended, such as 30 minutes per day for 4/5 days per week.
The mode of exercise should be in line with your interests and can consist of a wide range of activities such as running, cycling, swimming, circuit training and resistance training. It is advisable to start off with a low intensity before increasing either work rate or duration to avoid fatigue or injury. 30 minutes 3/4 days per week might be practically difficult; usually, it is more manageable to increase the duration or intensity slightly and implement exercise less frequently (e.g. 3 sessions of 60mins moderate exercise per week, or shorter duration but higher intensity) to enable sufficient rest and manageability relative to other commitments.
It is very important to equip yourself for exercise, especially if you are new to the activity or exercise intensity. You don’t need to spend a lot of money, but depending on activity; activewear, earphones and stable footwear may be useful to motivate and prepare you.
What are the other effective stress-busting solutions?

There is a range of other approaches to reducing stress[12], which are definitely worth trying either as an alternative to exercising or possibly in combination:
• Meditation – This only takes 5-10 minutes to effectively reduce stress. Often overlooked, meditation can be a very effective coping strategy.
• Lifestyle changes – Obvious… but sometimes not that easy. If something is causing you to experience chronic stress you may need to make a behavioral change such as working less, going to bed earlier or identifying a coping strategy. Being proactive is crucial.
• Medication – may be prescribed by a doctor to assist with symptoms of stress such as anxiety and depression.
• Counseling – Therapy can help with relief from symptoms of mental health diseases such as anxiety and depression brought about by stress. It may offer an effective solution if other strategies are unsuccessful.

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Author: Ella Maclin

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20-minute bodyweight partner workout

You know what’s better than working out alone? Well, lots of things actually. But for the purposes of today’s post, the answer is ‘working out with a friend!’. For starters, it’s waaaay harder to skip a workout when you’ve got someone who’ll make you feel guilty about it. You’ll go harder when you’ve got someone to compete against too. Oh plus you’ve got someone to chat with about how much fun burpees are while you’re during burpees together. It’s almost too much, right?! And if none of that gets you going, then just think of the coffee you’ll get to have together afterwards.

Sold? Excellent. Now check out this super simple 20-minute bodyweight partner workout, grab a mate, and get into it!

20-minute bodyweight partner workout

45 seconds per exercise then switch with your partner (allow 15 second changeover/rest time if needed). Repeat both exercises before moving onto the next set. 

Set 1
Bodyweight squats
Walkout with push ups
Set 2
Travelling lunges
Shuttle runs
Set 3
Burpees
Bicycle abs
Set 4
Plank
Single leg hip raise (one set per leg)
Set 5
High-to-low plank
Squat jumps

If you’ve never tried a partner workout before then you’ve just gotta trust me here Team, working out with a friend is going to change your (fitness-related) life. Enjoy xx

The post 20-minute bodyweight partner workout appeared first on Lazy Girl Fitness.

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Author: LazyGirlFitness

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13 Modern Gene Therapies: Are You Ready to Break the Boundaries of Medicine?

Gene therapy is the process of creating a gene, usually a carbon copy of the original, in a laboratory in order to introduce it to the human body to cure or prevent a specific illness. Some of the new genes are a mutation or a combination of one or more genes.

Each year, new gene therapies are discovered and put to the test before introducing them to patients who can use them to recover from a number of diseases and ailments. Scientists, researchers, chemists, and doctors work long hours to come up with new therapies in gene therapies and mutation that will help hundreds of thousands of individuals live longer and healthier lives.

For more information, go to poseida.com today. In the meantime, here are 13 modern therapies that are breaking medical boundaries:

1. Instiladrin® (nadofaragene firadenovec/Sny3; rAd-IFN/Syn3)

This gene therapy is indicated for BCG (Bacillus Camette-Guérin) which is an unresponsive non-muscle invasive bladder cancer (NMIBC).

The new modified gene will take hold of nearby cells containing the tumor and pollutes and activates the translation and transcription of these genes. They are antiproliferative, immune-modulating, antiviral and antitumor.

2. Nexagon

This gene therapy is indicated for the persistent epithelial defects (PED) which do not respond favorably to the standard care treatment currently indicated for these types of defects.

This is a natural, unmodified gene that regulates, downward, the gap in hemichannel protein Cx43 (Connexin43). This gel is placed under the contact lens, or on the amniotic membrane to ensure the gene therapy makes contact with the diseased cornea.

3. OXB-301 (TroVax®; MVA-5T4)

This gene therapy is indicated for colorectal and ovarian cancers. The active ingredient is made up of an MVA (modified vaccinia virus Ankara). It is intended to destroy the cells containing cancer and at the same time stimulate the immune system.

4. RT-100 (AC6 Gene Transfer)

This particular gene treatment is designed for heart failure and reduced ejection fraction (HFrEF). HfrEF affects the left side of the heart, this side doesn’t pump any blood out to the body due to insufficient squeezing of the ventricle.

It is injected directly into the arteries during a cardiac catheterization procedure. This gene therapy is able to enter cells but cannot reproduce itself.

5.  Toca 511 (vocimagene amiretrorepvec) and Toca FC

This gene therapy is indicated to help a number of Cancers including melanoma, recently diagnosed high-grade preclinical glioma, colorectal Cancer, phase I breast Cancer, lung cancer, and renal cell cancer along with metastatic solid tumors.

This injectable is two-part immunotherapy for Cancer. The Toca FC is constructed as an extended-release oral medication.

6. VB-111 (ofranergene obadenovec)

This is a gene therapy used in phase III Ovarian Cancer that is recurrent platinum-resistant and other solid tumors. This is one of the therapies that target the anticancer biologic cells as a blockade to the tumor growth rather than eradicating it once it is formed.

7. VM202

This DNA-based medication is designed to help with diabetic peripheral neuropathy as well as non-healing chronic ischemic ulcers on the feet from diabetes. Other indications include acute myocardial infarction, or heart attack and amyotrophic lateral sclerosis (ALS).

ALS is a disease that attacks only certain types of cells in the spinal cord and the brain. These cells are crucial to keeping the muscles in the body moving. Some of the early signs of this illness include slurred speech, muscle twitching, and muscle weakness.

8. Zolgensma® (formerly AVXS-101)

This therapy is specifically designed for SMA (spinal muscular atrophy) and contains an adeno-associated virus 9, which is nonreplicating. This AAV9 capsule is used to administer a functional copy of the SMN gene directly into the nucleus of the cells in the patient. This medication is given to help the cell’s production of the protein SMN to a tolerable level.

9. OTL-103 (formerly GSK2696275)

This therapy is for WAS or Wiskott Aldrich Syndrome. WAS patients have the reduced ability to form blood clots due to abnormal immune deficiency in their system. Their platelets are decreased in size and number of cell fragments used for clotting purposes.

Collected from the bone marrow, the transduced lentiviral vector encoding or the mobilized peripheral blood, this is a genetically modified hematopoietic autologous stem cell.   

10. NSR-REP1

This is for the treatment of Choroideremia, a progressive loss of vision mostly in males. The beginning of the condition has been often the onset of night blindness and can occur in early childhood.

This gene therapy contains a recombinant human complementary DNA or cDNA that can be found in the eye under the REP1. This is a surgically injected sub-retinal style treatment. 

11. LYS-SAF302

For the treatment of Sanfilippo Type A Syndrome or Mucopolysaccharidosis IIIA (MPS IIIA). This syndrome appears when the body needs to break down the enzymes Hepara Sulfate (HS) and they are defective or absent altogether.

This gene therapy contains a healthy copy of the SGSH or N-sulfoglucosamine sulfohydrolase and is administered, through an injection, directly into the brain. This is to stimulate the production of the missing or insufficient enzyme. The goal is to halt or slow down the progression of the illness.

12. Lenti-D

Cerebral Adrenoleukodystrophy or CALD is the most severe form of Adrenoleukodystrophy or ALD. It mostly affects those with X chromosomes, and therefore is mostly found in boys. It is considered as the breakdown of the myelin or protective stealth covering cells. These cells are responsible for muscle control and thinking.

This therapy uses the patient’s own stem cells as a transplant to modify the functional copy of the ABCD1 gene. This gene will result in the production of adrenoleukodystrophy proteins. 

13. Axalimogene filolisbac (AXAL; ADXS11-001) and ADXS-DUAL 

This gene therapy is indicated for the treatment of Metastatic Cervical Cancer in women. The immunotherapy is targeted from a platform of technology using live attenuated Listeria Monocytoenes or Lm. This is a beginner gene to secrete antigen and adjunct proteins. This is the second-generation of axalimogene filolisbac.   

If you have any of these illnesses or diseases, talk to your doctor about gene therapy. There may be a trail or a new therapy available through your health care provider that is newer and maybe looking for patients for testing.

“If you are unsure if you have a health condition, consider an initial round of blood tests. HealthLabs.com is taking the next steps into more readily accessible lab testing for patients. With fast, private, and affordable lab testing, you are able to monitor your health on your own terms.”

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Author: Ella Maclin