Swimming VS Lifting Weights: a Guide to Effective Exercise

Putting together a solid exercise regimen can initially be overwhelming and hard. There are so many different and diverse physical fitness options available to people who are open-minded and attentive. There are many people who swim to stay fit and healthy. There are many people out there who lift weights, too. These forms of exercise both bring their own distinct advantages to the table.

The Advantages of Lifting Weights

What exactly can weightlifting do for health-conscious folks? A lot. Lifting weights, first and foremost, can enhance muscle mass significantly. If you want to look like the portrait of muscular glory, you can’t go wrong with weightlifting. Weightlifting can promote the strength and power of your bones, too. People who want their bones to be powerful often turn to lifting. It can be great for people who want better bone density. Note that better density can minimize the negative consequences that are associated with osteoporosis, a medical condition that involves the weakness of the bones.

Other Weightlifting Perks

There are various other major advantages that are linked to regular weightlifting sessions. These advantages include reduced blood pressure and enhanced stability. People who suffer from hypertension can get a lot out of weightlifting. The same goes for people who simply want to stay safe. Trips and falls can lead to fatalities. You can protect yourself from the risks of falls by working on your bodily stability. Powerful muscles translate to dependable stability. People who go through severe falls often have balance troubles.

The Advantages of Swimming

If you want to feel amazing, then you should consider signing up for swimming lessons. Swimming is a type of exercise that offers many diverse perks. These advantages are generally nothing like those that are associated with weightlifting. The two activities couldn’t be more different. Their perks, however, are equally valid and worthwhile. Swimming makes a fine exercise choice for many for a wealth of notable reasons. People enjoy swimming. It’s not a chore. If you take swimming classes, the time will fly by. You won’t be staring at your phone waiting to go home.

Swimming Lessons

Swimming can enhance your wellness considerably, too. It can help you improve your stamina and endurance. If you’re the kind of person who always tires quickly, and want to learn to swim, swimming lessons may change your life for good. Swimming can also help enhance cardiovascular fitness. It can even boost the strength of your muscles. This activity can do wonders for people who want to keep their weight in check. Excess weight can be problematic in many ways. It can make people markedly more susceptible to all kinds of severe and potentially fatal medical conditions. Swimming, last but not least, even offers convenient muscle toning. It can be great for your entire physique, no exaggerations. When you swim, you employ the vast majority of your hard-working muscles, interestingly enough.

Try Weightlifting or Swimming Today

Weightlifting and swimming are two types of exercise that can transform your existence, body and health in general. They can do things beyond that as well. Weightlifting and swimming can help you gain clarity. People often do a lot of thinking when they’re in the middle of exercise sessions. Weightlifting and swimming can even be calming activities.

If you’re looking for an exercise path that can keep your mind off of all of your problems, lifting weights can work. Swimming can, too. It’s always a great idea to explore all of the fitness choices that are accessible to you. People should try to move their bodies in different ways all of the time. It can help to keep the body guessing.

Canadian patients to benefit from major investment in genomics and precision health research

SOURCE Genome Canada

BEST HAIR TIPS FOR GIRLS WITH NATURAL CURLS

International Stylist and Curl Master Creator of The Doux

Gets Real About Real Hair

People with wavy or curly hair are always looking for new products, tips and tricks to lock in their desired look. Whether they want to blow it straight, create looser curls or maximize their tighter coils, Maya Smith, Celebrity Hair Stylist, salon owner and creator of The Doux, the “Indie” haircare line with cult following available at Target  is truly the master. Here she shares her best tips for girls with curls who want to revel in their natural hair and create a style they love.

Understand the battle between oil and moisture.

The first thing people must understand is that there are opposite things going on at the same time. “Due to the shape of curly haired strands, the hair tends to be under moisturized. On the other hand, the curly haired scalp can get very oily. Managing these opposite demands is the struggle of girls who wish to keep their curls. The key here is knowing how best to address both,” explains Maya who led the movement for women to transition from relaxers to natural curls.

Be gentle when washing curly hair.

According to Maya, kinky, thick, coiled textures tend to appear “tough” and strong enough to withstand heavy manipulation. “In my experience, these hair types are actually the most delicate, and should be handled with care, she recommends.”

Step One: Pick your products wisely.

Maya applied over 2 decades of research and development based on working knowledge of hair texture and listening to what people wanted. “I created The Doux™ SUCKA FREE Moisturizing Shampoo and FRESH RINSE Moisturizing Conditioner as the one-two step that delivers both deep cleaning plus exceptional nourishment necessary for styling.” It’s now available in Target stores and the full product line is available online at www.thedoux.com.

Step Two: Prep for shampoo.

Maya’s professional instructions for curl mastery begins with rinsing hair thoroughly with water for a minimum of 30 seconds. “This helps to eliminate any water-soluble product buildup, such as hair gel or heat protectant. It also helps you save shampoo! Assuming you’re shampooing in the shower, letting the water run over the hair in a downward motion helps prevent further tangling, and allows the hair shaft to swell and the curl pattern to fully rebound.” For those with extremely thick hair, Maya suggests separating hair into 4 sections prior to wetting the hair for increased manageability.

Once the shampoo is applied, Maya recommends light manipulation at the scalp, going from the crown of the head to the nape of the neck. “Squishing” the hair up toward the scalp is a no-no. “Shampooing this way can cause unforgivable tangling and matting. I recommend repeating the shampooing process at least once.”

Step Three: Condition and comb through like a pro. 

If your scalp was properly shampooed, conditioning is easy. “This time, you’re focusing on your thirsty ends first, working upward toward the scalp. Gently detangle with a wide-toothed comb or detangling brush (our favorite is Felicia Leatherwood’s “Brush with the Best” detangling brush) before rinsing, starting at the ends, working up toward to the roots. Remember to rinse with cool water which snaps cuticles shut, locks in moisture, makes your hair shinier and reduces frizz.”

When it comes to “co-washing” or “conditioner washing” Maya equates the popular trend to washing your clothes with fabric softener. “In my experience, co-washing causes build-up on the hair, coating the cuticle and impairing the hair’s natural ability to absorb water. Oils, waxes, and product residue harden on the hair shaft, making it more brittle and less porous over time. When the hair can no longer effectively absorb water, the elasticity of the hair is compromised, leaving the hair “crunchy” and stiff, where it is more likely to break. The result is hair that feels dry and brittle, no matter what product you use to moisturize it,” explains Maya.

One of the things Maya Smith and her team of stylists are known for is their ability to restore hundreds of their clients’ curls, simply by getting them to trade in the co-wash for a gentle, pH-balanced moisturizing shampoo, like The Doux’s SUCKA FREE which properly cleanses hair of product residue. “Once you have the hair thoroughly clean it “drinks” up the necessary amount of moisture, and returns to its natural softness,” Maya clarifies.

Avoid alcohol and kick the crunch to the curb.

Styling products high in alcohol give curls a crunchy feel.  They suck up every last bit of moisture.  Hair spray tends to contain the most alcohol, while gels, mousses and anything that provides hold or lift come in second. “I recommend water-soluble gels that don't feel sticky on your skin, and aerated mousses or foams that resemble beaten egg whites, to give hair fullness, control, and non-brittle curls,” Maya says.

She adds that she created The Doux so it can be used on hair that is worn curly or straight. “Our clients purchase one set of products, and apply them differently to achieve the style they want. If you’re rocking curly hair today, you’re using The Doux’s Mousse Def and Bonita Afro Balm for softness and definition, and The Light for shine. If you’re wearing a blowout, you’re still using the same products, but applying them less liberally, and using the shine mist as a heat protectant. It’s super simple and easy to follow once you’ve seen the results each of them deliver,” Maya explains.

Blow-Dry with a diffuser or hooded dryer.

Maya’s first choice for curly styles is to air dry. “If you don’t have the time to air dry then dry with a diffuser or hooded dryer on a low heat setting.  A regular blow dryer nozzle disrupts the curl pattern and focuses hot air on one small section at a time while a diffuser, dries curls evenly for a full, uniform look,” she explains.

Maya recommends always applying a heat-protecting product, then flipping your head upside down using a diffuser at the roots and mid-length making sure to dry the area completely to lock in volume. “It’s important to leave the ends for last, and leave them only semi-dry. Air drying the ends is your best option.”

Care for the curls you were born with!

About Maya Smith:

Maya Smith is an International Master Stylist and Founder of The Doux Salon and haircare line now available in Target. With over two decades of styling experience Maya dedicated two decades to cracking the code on curl care, maintenance and expert styling. When it comes to caring for one’s natural hair and styling it, Maya is the best there is.

While still in high school, Maya got her hair cutting license and graduated from beauty school. Soon after graduating high school, Maya began following her passion and worked as an assistant for celebrity stylist Tracy Johnson. She learned from Johnson and progressed as a hair stylist for celebrities and entertainers. Years later the military wife would relocate to Germany, where Maya opened up her first salon The HoneyComb, a mecca for textured hair care for women from all over Europe, The UK, and as far as Africa. Maya's unique system of textured hair styling sparked the development of The DOUX® haircare products, first launched overseas, and distributed throughout Germany, France, Italy, and the Netherlands. 

Currently, Maya leads a carefully selected team of stylists at The DOUX® Salon in Macon, Georgia and on Christmas Eve 2017, celebrated the arrival of The DOUX® in Target stores nationwide. Maya Smith, wife, mom of 5 and savvy business woman is an example not just for women of color but for all women who believe their gifts can impact the world, striving for entrepreneurial endeavors with grace, ease and hustle.

GRATITUDE IN MOTION: An Amazing True Story of Hope, Determination, AND the Everyday Heroes Around Us

Colleen Kelly Alexander, with Jenna Glatzer

“Colleen is a personal inspiration of mine. Her guts, grit and determination alone are enough to embolden anyone who hears her speak. But it is Colleen's great humanity and humility in the face of her challenges that should inspire us all.” —Jody Williams, Nobel Peace Prize laureate

"I always said running is the ultimate faith healer, restoring belief not only in oneself but life's possibilities. Colleen brought that message to life and had me thinking of my own possibilities. Colleen's message isn't about how far we can run but how much we can endure just to be part of the running community."—Bart Yasso, Retired Chief Running Officer of Runner's World

“Colleen Kelly Alexander is a living embodiment of resiliency, grace, and gratitude--even in the face of some of the most difficult circumstances imaginable. Read this remarkable memoir. It will lift up your heart with thankfulness and inspiration, just as Colleen has inspired countless everyday heroes who strive to make this world a better place.” —Gail McGovern, President and CEO, American Red Cros

“GRATITIUDE IN MOTION is a powerful story of the triumph of one determined and inspiring soul. Colleen Kelly Alexander's vision to 'bring about more humanity and understanding' despite monumental obstacles gives hope to us all. Her story is the gift that the world needs so desperately right now.” —Kate Cumbo, PhD, Director of Programs, PeaceJam Foundation

It was a beautiful fall day in Connecticut when Colleen Alexander, a lifelong competitive athlete, rode her bike home from work, having just learned her job with the nonprofit PeaceJam was secure. She had survived a diagnosis of lupus and brain surgery that almost took her life, and was married at last to the love of her life, Sean. Life was good as she met the eyes of a truck driver rolling up to the stop sign beside her. He didn't stop.

The truck hit Colleen, running over her lower body with front and back tires and dragging her across the pavement. As she bled out in the street, nearby strangers surrounded.  A former EMT herself, Colleen knew she had to stay awake. "I've just been reconnected with my soulmate," she told the medic. "We want to have a baby. I can't die now. Please don't let me die." Colleen spent five weeks in a coma and had 29 surgeries. But she survived, and despite losing her job and suffering from PTSD, she began to focus on all the heroes who saved her life. Determined to find a way to make something positive from her pain, she decided she'd run again. She would dedicate her race medals to her heroes, including the multitude of medical staff that aided in her survival.

Since the trauma, Colleen has run 50 races and completed 40 triathlons, including 4 half-Ironman events (1.2-mile swim, 56-mile bike ride, 13.1-mile run). She is now a spokesperson for the Red Cross, and shares her incredible inspirational story to encourage others to take that first step forward.

Colleen Kelly Alexander is a lifelong athlete and motivational speaker. With her indomitable spirit and amazing story of survival, Colleen teaches others how to aim higher, be stronger, and use adversity as a catalyst to make themselves and the world better. She was the executive director of the Common Ground Youth Center in Vermont for eight years, and a regional program manager for PeaceJam, where Nobel Peace Prize laureates mentor youth. She has also worked for, volunteered for, and is heavily involved with the Red Cross. She lives in a New England coastal town with her husband and their three dogs and cat. Find out more at Colleenkellyalexander.com, Facebook/ColleenKellyA or on Twitter @ColleenKellyAl.

Jenna Glatzer (www.jennaglatzer.com) is the author or ghost- writer of twenty-nine books, including Celine Dion’s authorized biography and The Marilyn Monroe Treasures. She and her daughter live in New York.

Important Notes Include:

• PROFESSIONAL SPEAKER: Colleen Alexander was an established public speaker before her trauma, and continues to speak on topics ranging from personal empowerment and mindset to medical issues like dealing with a major trauma and PTSD to athletics.
• Tie-In with Author Speaking Engagements for the Red Cross. Colleen is a spokesperson for the Red Cross and is on the Red Cross Board of Directors in Connecticut, Rhode Island and Massachusetts. January is National Blood Donor Month.
• This April, she will be racing the National Women’s Half Marathon in Washington, DC.

Club Med's Live Your List sale offers travellers the chance to conquer their bucket lists

Finding Your Center: 4 Pointers to Aligning Your Energies

When you’re trying to improve your health and achieve a greater balance in your life, it’s easy to overlook your energy. After all, it’s something that doesn’t get discussed as often as diet or exercise. There’s a tendency for people to focus on the physical side of life even when they would benefit by taking better care of their mind and their energy. The good news is that it takes just a few simple practices to get your energy aligned and have a sense of peace, no matter how stressful your life may be. Here are four ways to align your energy.

Visualization

Never discount the power of your imagination. Your thoughts often become your reality, and that’s what makes visualization such a useful tool. Visualization is a common practice among people who need to perform in high-pressure situations, such as elite athletes.

To use visualization to your advantage, you simply need to clear your mind of other thoughts and envision yourself achieving something you want. It’s important that you paint a vivid picture in your mind of yourself doing this. When you focus completely on a goal and see yourself accomplishing it, that helps you keep track of what’s important in your life.

Meditation

It’s easier than ever to get overwhelmed and feel like you have a million different things running through your head. You probably spend your day receiving emails, text messages, phone calls and emails, and perhaps your to-do list is a mile long. When you feel like you’re being pulled in different directions it can leave you unbalanced and out of sync.

Meditation is the perfect practice to help you stay in the present moment instead of getting stuck in past or future worries. Although there are different types of meditations you can do, the easiest option is to just spend time clearing your head. Focus on yourself breathing in and out, and if any thoughts come to mind, let them go. Meditating is particularly useful in periods of considerable stress. It can also help to look into learning the chakra chart so you can focus your energies on the areas that need it most.

Self-Reflection

One of the reasons you may get out of alignment is because you’ve fallen into a routine. It’s easy to feel like something’s missing when you’re following the same basic pattern every day of going to work, relaxing at home and repeating ad nauseam. Self-reflection can help you fix that.

This practice is exactly what it sounds like—you’re reflecting on your life, and this can mean that you look back on your life or that you look forward to the future, or both. One good way to self-reflect is to write down some of the things you’re grateful for in life. You should also write what you would like to accomplish moving forward, as goals can keep you on the right track.

Affirmation

An affirmation is a positive phrase to tell yourself as encouragement. As simple as it sounds, positive self-talk can be very useful in building and maintaining a positive mindset. For an affirmation to be effective, it needs to be something that’s meaningful to you.

For example, let’s say that your goal this year is to make exercise a regular part of your life. Your affirmation for that could be “I love working out,” and you would tell yourself this before and during a workout. You don’t need to say it out loud, although you can if you want to. As you say this to yourself, it reinforces a love for exercise inside of you.

All it takes is a little focus and determination to better align your energy. Give the practices above a try, and you may find that your life is mo

According to Dr. Charles (Chuck) Basch, author of Healthier Students Are Better Learners, health issues, which disproportionately plague low-income urban minority youth, play a major role in limiting students motivation and ability to learn.

It is estimated that 800 million people are spending at least 10 percent of their household budget on out-of-pocket health care expenses, and nearly 100 million people are being pushed into extreme poverty each year due to health care costs. The United Nations Sustainable Development Goal 3 aims to achieve Universal Healthcare for all people by 2030.

According to Kara Hanson, Professor of Health System Economics at the London School of Hygiene & Tropical Medicine, there are two main challenges for healthcare in low and middle-income countries. The first challenge is the “growing burden of non-communicable diseases.” Hansen says that “more than half of the disease burden in lower-middle income countries is due to non-communicable diseases, and even in the lowest income countries, non-communicable diseases are responsible for one-third of the disease burden.”

The Millennial Bloggers can be found all around the world. They are innovators and are dedicated to education; their merit can be seen throughout their efforts to educate and lead.

“There are so many challenges confronting humanity that we need to be deploying capital differently,” says Bonnie Chiu who argues that “impact investing is the key to funding universal access to healthcare.” A Columbia University study found that in 2008, the average doctor in the US earned $186,582, while in Canada, a country with higher healthcare satisfaction, the average doctor earns $125,000. “Broadening taxation and reducing spending would be ideal ways to balance the books,” says Jacob Navarette. “A truly modern health system needs to focus on enabling choice within itself,” notes James Kernochan.

The Millennial Bloggers are Alusine Barrie, Sajia Darwish, James Kernochan, Kamna Kathuria, Jacob Deleon Navarrete, Reetta Heiskanen, Shay Wright, Isadora Baum, Wilson Carter III, Francisco Hernandez, Erin Farley, Dominique Alyssa Dryding, Harry Glass, Harmony Siganporia and Bonnie Chiu.

CMRubinWorld launched in 2010 to explore what kind of education would prepare students to succeed in a rapidly changing globalized world. Its award-winning series, The Global Search for Education, is a celebrated trailblazer in the renaissance of the 21st century, and occupies a special place in the pulse of key issues facing every nation and the collective future of all children. It connects today’s top thought leaders with a diverse global audience of parents, students and educators. Its highly readable platform allows for discourse concerning our highest ideals and the sustainable solutions we must engineer to achieve them. C. M. Rubin has produced over 600 interviews and articles discussing an expansive array of topics under a singular vision: when it comes to the future of children, there is always more work to be done.

For more information on CMRubinWorld

Does a Back Injury Mean the End of Your Fitness Goals?

Just because you injured your back doesn’t mean that you need to throw your fitness goals out the window. Even though these injuries can be quite painful, many people are able to recover from them in as little as a few weeks with the proper treatments and lifestyle changes.

If you have recently set new fitness goals, then here are a few steps you can take to make sure that a back injury won’t bring your life to a grinding halt.

Don’t Ignore the Warning Signs

One of the most common mistakes that fitness enthusiasts make is ignoring the early warning signs of a back injury. Some discomfort is perfectly natural during a rigorous training regimen, but the pain should never be unbearable.

You must immediately stop exercising if you notice any sudden weakness in your body, shooting pain, or numbness. In some cases, those side effects are caused by back problems that can easily be treated as long as they are addressed quickly.

Cut Back on Your Training

If the side effects seem relatively mild, then you should at least cut back on your training to prevent further injuries. No matter what exercises you plan on doing, you must make sure that you are using proper form at all times.

Switching to lighter weights and focusing on your form might be just what you need to speed up your recovery avoid secondary complications. You can also try low-impact exercises such as swimming or riding a stationary bike.

Contact a Rehab Specialist

Many back problems must be treated by a team of rehab specialists. Some minor sprains will heal on their own, but serious issues such as herniated discs and hairline fractures must be taken care of by a medical professional.

Treating these conditions typically requires a blend of physical therapy, medication, and lifestyle changes, so you should contact healthcare professionals from places like Southwest Florida Neurosurgical & Rehab Associates. With the proper treatment plan, you could be back on your feet in as little as a week or two.

Learn to Prevent Future Injuries

Back injuries can become a chronic problem if you aren’t careful, and you need to start taking precautions if you continuously hurt your spine or core. Stretching every day and focusing on your form are two of the most effective ways to prevent back injuries. You can also try preventative services such as deep tissue massage, acupuncture, cryotherapy, and heat shock therapy.

Having a healthy back is extremely important, and you need to do everything in your power to keep your spine and core as strong as possible. Those who notice sudden or debilitating back pain must immediately contact a doctor to prevent permanent injuries.