3 Tactics to Enhance Your Workout & How You’ll Benefit by Applying Them

If you’re an avid exerciser, there are ways to maximize your workouts. Making the most out of each workout session will help you reach your fitness goals and lead a healthier life. Incorporating these three tactics into your routine can enhance your workouts.

Plan for Before and After Each Session

You’ve likely already mapped out a routine for each time you exercise, but planning what you’ll do before and after each session is just as important. Muscle & Fitnesssuggests eating oatmeal, fruit or other types of food with slow-digesting carbs to lower your insulin levels and burn more fat. After a session, it’s best to drink a shake with 20 grams of both whey and casein proteins. If you weight train, wait until after your workout to stretch your muscles.

Planning what you expect to do before and after your workouts will help your body prepare for and recover from the physical demands. Not making the right preparations could lead to burnout and possible injury.

Wear the Right Type of Clothing

Fitness apparel should fit comfortably and help prevent you from overheating. You can even get apparel that matches your interests. For example, there are anime compression shirtsand Majin Vegeta shirts; compression shirts can promote better blood flow and make workouts more productive. Clothing made of fabric that’s designed to draw sweat away from the body is also beneficial.

If you plan to exercise in colder conditions, you’ll want clothing that will keep your body temperature warm. Sweatshirts, jogger pants and zip-up hoodies are some of the best items to wear in the cold. It’s also important to wear a comfortable hat that prevents body heat loss from your head.

Use Workout Apps

Web applications that can be downloaded to mobile phones have been created to simplify fitness routines. You can download one or several of these apps to get access to numerous workout plans that have already been designed. Using apps will help you stay focused on what you need to do and manage your time better as you exercise.

Certain apps also come with features like meal planners and calorie calculators. VO2 max and heart rate levels can be tracked with certain apps as well. There are even apps that are specifically designed for marathon and triathlon training.

These tactics will give you everything that you need to take your workouts to the next level. By committing to using these tactics and sticking to your workout routine, you’ll be able to achieve better results.

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Take a Brain-check with The Mind Makeover Retreat™

Change your life in ways you may never have thought possible on The Mind Makeover Retreat™, the latest pioneering retreat launched by Health and Fitness Travel, the wellness holiday specialists. Led by international master of mind-improvement and celebrity coach, Steve McKeown, this ground-breaking wellness retreat promotes positive mental well-being and launches this September at the luxurious Macdonald Monchique Resort & Spa, in the western Algarve.

A healthy mind lives in a healthy body and mental health is imperative for physical well-being. It’s estimated that 1 in 4 adults in England experience mental health problems in any given year. With longer working hours and increasing pressures, both professionally and personally, mental health issues are more prevalent than ever. This unique psychological programme works by combining state-of-the-art tools to improve your personal and professional performance, and achieve your full potential.

Whether you suffer from anxiety, brain fog, weight or sleep issues, lack of direction, or are simply in need of a recharge, this life-changing retreat will break down the barriers that are keeping you from success, and kick-start your journey to becoming your best self. Unmanaged thoughts adversely affect our energy and physical health and the connection between our brain and immune system is proven; not managing your thinking and beliefs is detrimental to your health and well-being.

Speaking about the motivation behind The Mind Makeover, Steve McKeown says; “I wanted to design a retreat with Health and Fitness Travel that is unique and has never been available before, a retreat that will not only be extremely relaxing and fun but will enable you to regain control of your cognition, challenge your assumptions and rid you of those limitations that have held you back in your life. Being away from the distractions and stresses of normal daily life that can sometimes cause restraints, makes our retreat at Macdonald Monchique the perfect environment for change”.

Macdonald Monchique Resort and Spa is beautifully secluded amid lush green woodlands and towering mountains in the western Algarve. This ever-sunny destination offers breath-taking panoramic coastal and alpine views away from busy built up tourist areas and is near stunning beaches and the beautiful old village of Monchique. The Mountain of Monchique is the region's favourite mountain for hiking in nature.

Retreat participants will have full access to Macdonald Monchique’s luxury spa facilities, four dynamic restaurants, invigorating group therapy work, a personal spa treatment and group fitness activities. Guests may wish to partake in complimentary daily activities including dance and aqua-fun or enjoy a morning walk surrounded by stunning views of the coast and mountains, or simply unwind in the elegant and tranquil environment.

A seven-night break at Macdonald Monchique on The Mind Makeover Retreat costs £2,385pp based on 2 people sharing, or £2,750pp for single occupancy. Price includes accommodation, full board, return flights, private transfers and The Mind Makeover programme.

For advice, guidance and booking visit www.healthandfitnesstravel.com or call 0203 397 8891

About Health and Fitness Travel

Health and Fitness Travel is a global luxury wellness travel company that originated in the UK in 2010 and is committed to providing healthy holidays that enhance and change lives. Created by Paul Joseph and Adam Heathcote as a result of their passion for health and fitness travel and offering bespoke holidays to improve people’s well-being to lead happier and healthier lives.

Health and Fitness Travel offers clients a tailor-made seamless service with the very best health and fitness holidays, handpicked by its expert team, together with exclusive and added value packages with the best deals. As leading specialists, Health and Fitness Travel has also created their own collection of trademark healthy holidays in various destinations which include Fusion Fitness™, Mindful Triathlon™, BodyBreaks™ and Discover Recover™, offering clients the best value and holiday experience. For more information visit: www.healthandfitnesstravel.com

About Steve McKeown

Therapist, Psychoanalyst, Hypnotherapist, NLP Practitioner, Motivational Coach, Business Coach, Life Coach, architect of ‘Dichotherapy’ and the ‘F.I.T. Technique’, as well as being an international author, Steve Mckeown is a true master of mind-improvement, fully understanding the way humans are conditioned to think. With an unrivalled mental toolkit, he expertly guides both groups and individuals on their own unique journeys to massively-improved ways of thinking, thus helping them to realise enormous positive change in their lives.

Steve has helped a list of international celebrities, including actors, TV personalities, musicians, sports stars and successful business people who have registered huge improvements in results after consulting with Steve. However, he also applies the same quality of focus, understanding and skill with non-famous people, achieving the same level of positive results and satisfaction.

Steve is available for interviews upon request.

Who needs pharmacare? Study shows that of 36.3 million Canadians in 2016, 23.2 million had a private drug plan and 13.1 million had coverage under public drug plans.

Now that we are all out and about in the warm weather, there is no better time of year to look and feel our best. For many people, this starts with clear, supple skin. While we’re all familiar with face wash and moisturizer, few of us know how to go the extra mile to see a visible difference in our skin’s appearance. Beauty and Wellness Expert June Jacobs, CEO and Founder of June Jacobs Skin Care, emphasizes the importance of an effective, targeted serum.

So, what exactly are serums? Serums are potent, typically water-based elixirs used to fight specific problems you may have with your skin and infuse the skin with nutritious ingredients. Layer after toner and before moisturizer. Any serum you use should be specific to your skin type. As such, June Jacobs recommends the following types of serums for different skin problems:

1. For Dull or Discolored Skin:

To brighten up and even out the skin, go for a serum that is packed with antioxidants, such as green tea and vitamin E, as well as lightly exfoliating acids and brightening agents. In particular, vitamin C works wonders for dull or discolored skin. Peter Thomas Roth’s Potent-C Serum is a prime choice for such concerns, combining a whopping 20% concentration of vitamin C in tandem with 3% vitamin E and 2% ferulic acid in order to provide an optimally even skin tone.

2. For Sagging, Aging Skin:

If you have sagging skin, you want a serum that works to increase the skin’s elasticity while tightening it and ameliorating overall texture. To do so, seek out ingredients that support collagen and elastin production, such as copper, zinc, and magnesium. Furthermore, look for hydrating ingredients, like hyaluronic acid and soy protein. June Jacob’s Age-Defying Copper Serum has all this plus the added benefits of mild exfoliation for a truly radiant complexion.

3. For Dry, Dehydrated Skin:

Go for a serum void of any harsh chemicals that is also rich in in moisture-binding ingredients such as sodium hyaluronate and panthenol. Malin + Goetz’s Replenishing Face Serum is a fantastic option for gentle yet intense hydration. Another great choice is Peter Thomas Roth’s Water Drench Hyaluronic Cloud Serum, which is enriched with 75% hyaluronic acid to help keep skin hydrated, attracting up to 1,000 times its weight in water from moisture in the atmosphere.

4. For Acne-Prone Skin:

Make sure to tackle acne without drying out the skin. It is still important to maintain hydration even when you have acne flareups, or else you risk worsening breakouts. 2% salicylic acid is an effective concentration of acne-fighting power that will not dry out the skin, especially when the serum’s base is moisturizing. Dermadoctor’s Medicated Acne Control Serum strikes a perfect balance of hydrating and purifying.

5. For Red or Irritated Skin:

Pay utmost attention to the ingredients list. Steer clear of harsh chemicals, drying alcohols, and pore-clogging waxes. Instead, search for calming, anti-inflammatory ingredients like rosemary or chamomile, as well as ingredients conducive to healthy circulation, such as raspberry fruit extract. June Jacob’s Raspberry Recovery Serum not only calms redness and irritation with high quality ingredients, but it also protects the skin from additional bacterial and environmental stress. It is also free of parabens, preservatives, sulfates, synthetic dyes, artificial fragrances, artificial colors, mineral oils, and petrolatum, all of which may aggravate sensitive skin.

Please let me know if you’re interested in featuring June’s picks for the best serums for specific skin conditions. Additionally, I would love to put you in touch with June for any upcoming stories you may be working on where her expertise may be a fit.

ABOUT JUNE JACOBS

June Jacobs became a trailblazer of the contemporary approach to skin care using her personal life traditions and her 30+ years of professional experience to create her namesake brand, June Jacobs – leading the charge by combining cutting-edge science with botanical remedies for a luxuriant experience. To create this groundbreaking line, June opened her own lab so that she could truly focus on overseeing the creation of botanically based products that delivered results.

Coming from a large extended family steeped in Mediterranean tradition, June was captivated as a child by the myriad of uses from the ingredients local to her family's ancestral home on the coast of the Caspian Sea. June observed the resourceful and beautiful women in her family utilize anti- oxidant rich ingredients for healing and beauty remedies as well as overall well-being. Using remaining leaves from the daily tea infused into creams that were applied to their skin was the norm.

Along with these passed down traditions was the influence of physicians, inventors and merchants within her large family. From them, she learned the importance of science, practical application and technological innovation. June began her career as a consultant working in the offices of several esteemed dermatologists and plastic surgeons. Instinctively, June knew there had to be a way to leverage science with the natural ingredients used by the lineage of the beautiful women in her family for generations.

As a single mother, putting her only child, Rochelle, through college, June was able to sustain her lasting relationships with patients and as a result, her reputation grew. Some of New York City’s finest cosmetic surgeons and dermatologists were now retaining June to help build their own clinical skin care products for their practices.

Never satisfied with what was available in the market at this time or even with what she had assisted these doctors in developing, June took her experiences and concluded it was time to go out on her own to execute her dreams and visions. She partnered with Rochelle, now a businesswoman and self-confessed skin care junkie, to launch their own collection of luxury skin care products.

June and Rochelle are committed to evolving advanced formulas with natural ingredients while staying true to the enduring traditions handed down from their family and culture.

Cyrex Laboratories Launches Breakthrough Wheat/Gluten Test

New Test Panel Features First Screen for Microbial Transglutaminase

and Gliadin Toxic Peptide Biomarkers

PHOENIX (JUNE 19, 2018) – Cyrex Laboratories, a clinical laboratory specializing in environmental triggers and autoimmunity, is pleased to introduce the next step forward in wheat/gluten reactivity testing with its Array 3X, Wheat/Gluten Proteome Reactivity & Autoimmunity Screen. 

Cyrex is not new to changing the wheat/gluten testing landscape. In 2011 it was the first lab to introduce a landmark test panel for measuring reactivity to multiple new gluten and wheat components not previously available.

The new Array 3X incorporates biomarkers contained in its predecessor—the Array 3—with the addition of four new antigens which expand the test significantly. By introducing its new tests for microbial transglutaminase, gliadin toxic peptide, and non-gluten proteins A and B, Cyrex Laboratories is offering an unprecedented level of insight for physicians to determine the potential source of a patient’s reactivity.

New research from Dr. Aristo Vojdani, PhD, MSc, CLS, chief scientific advisor for Cyrex Laboratories, the renowned pioneer of using ELISA for food immune reactivity and autoimmunity testing shows that as much as 20% of the population may be reacting to these newly added antigens. Dr. Vojdani has broken ground in the development of these new critical biomarkers for screening through Cyrex Laboratories. He has identified gliadin toxic peptide as absolutely essential in gluten reactivity testing. This peptide lies within the larger gluten protein and has proven to be exceptionally resistant to digestion. The ability to identify a reaction to gliadin toxic peptide allows patients to remove the trigger before the intestinal barrier becomes damaged and causes serious long-term health issues.

Array 3X also includes testing for microbial (non-tissue) transglutaminase in addition to transglutaminase 2, 3 and 6. Microbial transglutaminase is an enzyme produced by bacteria, which can send signals impacting brain and nervous system function. Microbial transglutaminase can be exceptionally antigenic in some patients. Patients who consume gluten substitutes like gluten-free pasta may have a reaction to the non-tissue transglutaminase contained within these foods—which may initiate autoimmune reactivity against the other transglutaminases.

“Array 3X goes beyond any gluten immunological screen physicians have had access to in the past, and is the only test panel available for measuring antibodies against gliadin toxic peptide and microbial transglutaminase. This is a very significant step forward in providing a more comprehensive look at gluten/wheat reactivity in patients,” said Jean Bellin, president of Cyrex Laboratories. “These biomarkers can provide new critical insight to physicians due to the antigens’ possible harmful effect on both the brain and nervous system, as well as the potential damage to intestines resulting in celiac disease, and non-celiac gluten sensitivity,” added Bellin.

Array 3X is offered at a very competitive rate of $269, which includes the specimen collection throughout our network of patient service center locations in the U.S.

To learn more about this breakthrough panel and the many other industry-leading test arrays that comprise The Cyrex System, visit www.joincyrex.com. Patients who feel they may be suffering from immune reactivity due to dietary/environmental triggers are strongly encouraged to consult their physicians about testing through Cyrex Laboratories.

About Cyrex Laboratories
Cyrex Laboratories is a CLIA-licensed laboratory based in Phoenix, Arizona and holds a Medical Device Establishment License in Canada. It is a clinical immunology laboratory specializing in functional immunology and autoimmune diseases, with a major emphasis on the role of environmental triggers such as food, toxic chemicals and pathogens. Cyrex offers predictive antibody testing for the early detection and monitoring of today’s complex autoimmune conditions. Cyrex develops innovative testing arrays through continuous collaboration with leading experts in medical research and clinical practice. To ensure accurate and reliable results, Cyrex technology is built on its unique four pillars of excellence: 1) the purification of antigens; 2) optimized antigen concentration; 3) antigen-specific validation and 4) parallel or duplicate testing.

HOW TO BEAT SWIMSUIT SEASON ANXIETY

Expert Neuropsychologist 

Gives 7 Hacks for Body and Mind

Since January we’ve been bombarded with ads urging us to slim down and “get your body in shape by summer.” “Lose weight by Memorial Day.” While some women manage to meet their weight loss goals in time to feel confident in their swimsuit, the majority of us don’t. While we can disguise unwanted pounds in heavy layers during winter, in summer there’s nowhere to hide when you’re invited to that pool side BBQ. Why should we have to hide? We turned to Dr. Sanam Hafeez, New York City based neuropsychologist and Teaching Faculty Member at the prestigious Columbia University Teacher’s College to give us some tips on how to boost body image despite the number on the scale.

1. Recognize (and Stop) all the fat talk.

"Women are notorious for commiserating when it comes to body image," says Dr. Hafeez. If a woman says, 'I'm so fat,' the other woman might feel like she has to say 'no, I'm the fat one.’ ‘Have you seen my thighs?’ Then there's this back and forth over whose body is worse to elevate the other person. “Even women who don't feel negatively about their bodies will engage in this behavior and eventually, it can make them feel worse,” says Dr. Hafeez. Dr. Hafeez suggests taking the lead in offering compliments to friends and steering the conversation away from negative self-talk which serves no one.

2. Don’t compare yourself to the ‘Insta thin.’

Comparing your “booty” or thighs to the countless fitness influencers on Instagram will do nothing to bolster your self-image. Instead, follow and like beautiful photos of healthy foods, plated and perfect. “You want to encourage well-being not get yourself down by comparing yourself to women who work out with trainers, are significantly younger and whose livelihood it is to be a swimsuit model. Comparison leads to discouragement, warns Hafeez.”

3. Focus on improvement.

When it comes to your body, focusing on what you think is a problem area is just going to make you feel worse. Once you’ve acknowledged what you want to work on, focus on ways to improve and celebrate what you’ve accomplished so far. “If you haven’t reached your fitness goal understand it is a work in progress. Stick with it. Working out will also raise your endorphins which help to induce feelings of pleasure and reduce anxiety naturally,” says Dr. Hafeez.

4. Be kind to yourself and commit not to a size, but to a lifestyle.

Doing something kind for your body serves as positive reinforcement. “You want to stay focused on the bigger picture. It’s about a healthy lifestyle not looking like a swimsuit model,” says Dr. Hafeez. Did you try new healthy recipes, opted out of dessert, drank water instead of coffee or diet sodas? Then praise yourself and treat yourself to a massage, a nice long uninterrupted shower with music, a pedicure, a facial or a delicious smelling body lotion.

“By taking some time for you, and doing something that makes you feel physically great, it’ll help you’ll feel well emotionally,” Dr. Hafeez explains.

5. Undo the negative programming about your body.

Undoing negative thoughts about our bodies doesn’t happen overnight. Here are a few questions to consider when feeling down or anxious about your body.

How would it feel to savor the sensation of warm sun on my skin?

How would my body feel immersed in water on a stiflingly hot day?

How might swimming help me relax or exercise more?

What am I willing to do to reach my goal weight?

What 3 things can I appreciate about my body right now?

“It may also help to remind yourself that most people at the beach or pool are feeling sensitive about their bodies, too. They may not show it, but that doesn’t mean they are totally secure, happy and confident with their body.”

6. Focus on the fun!

The majority of us live in climates where the summer is over quickly. Do you really want to spend the summer complaining about your body or, would you rather have fun? Think about how relaxing it will be to enjoy that good book with the sound of the waves in the background, napping under the umbrella, warmer temperatures, backyard get-togethers and night swimming in the pool. “You can spend your summer obsessing over cellulite or, you can enjoy time with your kids eating homemade fruit pops. Always choose fun,” suggests Dr. Hafeez.

7. Finally, remind yourself why you are here?

You are so much more than your body. What are you doing with your life, besides obsessing about your body? Are you a parent who is raising confident kids, a student advancing your education, a loyal friend, pet owner, or a self-employed trailblazer? Focus on all you do, and want to do, with your mind and body. You’ll quickly realize you have more to offer the world than a 24-inch waist.

About the Doctor:

Dr. Sanam Hafeez PsyD is a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens.

Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post-traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz.

Connect with her via twitter @comprehendMind or www.comprehendthemind.com

Knee Injuries: the Best Practices for Recovering from a Torn ACL

A torn anterior cruciate ligament (ACL) is a knee injury that can make mobility more difficult. Common among athletes, a torn ACL can also affect people who lead more sedentary lifestyles. Fortunately, there are some methods that often work in alleviating much of the pain and discomfort and speeding recovery time. Here are some of the best practices for recovering from a torn ACL.

Yoga Poses

Certain yoga poses can aid in the recovery process and are safe for most people who have ACL injuries. Fox Newssuggests trying the standard bridge and bridge with leg lift poses to help strengthen the leg muscles, glutes and knee joint. The tree pose, which involves standing on one leg and putting the foot of the other leg on the inside of the thigh, can stretch the ligament in a good way. Other recommended poses include child’s pose and reclined leg raises.

Acupuncture

Even though acupuncture won’t heal a torn ACL, this form of traditional Chinese medicine can alleviate pain and other symptoms of the condition. Acupuncture can work well in conjunction with other treatment methods. A trained acupuncturist inserts small needles gently into the area around the ACL to help relieve pain and tension. This form of therapy may also be effective in stabilizing surrounding muscles in the knee to elicit recovery.

Physical Therapy

Many people have experienced great results with physical therapy. A qualified physical therapist at Town Center Orthopaedic Associates, P.C.or another nearby office can design personalized treatment plains to aid in torn ACL recovery. Exercises, stretches and other forms of physical therapy are implemented to enhance knee functioning and mobility. Additional measures can be taken to prevent injury recurrence. Most physical therapy facilities feature exercise equipment that’s designed to be safe for people with ACL injuries.

Surgery

Surgery isn’t always necessary to treat a torn ACL, but sometimes it’s the only option. Many ACL injuries also involve torn meniscus cartilage, which requires surgery to correct. During surgery, the ACL can be reconstructed with grafting and strengthened to prevent any future tearing. An autograft, which involves harvesting bone or tissue from another part of the body, is often used to perform the reconstruction. Bone or tissue grafts from a donor are also sometimes used in ACL repairs. Total recovery time following surgery usually ranges from six to twelve months.

Recovering from a torn ACL can be a challenging ordeal, but there are certain methods that can make the process easier. The right recovery method will depend on a particular individual’s lifestyle and health status.

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