Jazzercise Showcases Success of GirlForce Initiative that Offers Free Fitness to Young Women with an International Celebration on September 23
“Day of GirlForce” event celebrates global fitness company’s initiative to support teens and college-aged women to be active and confident by offering free fun workouts
(CARLSBAD, CA—AUGUST 23, 2017)—Leading global dance fitness company, Jazzercise, Inc. will celebrate the 2017 GirlForce initiative with a Day of GirlForce event on Saturday, September 23. Launched at the beginning of 2017, the GirlForceinitiative aims to empower teens and college-aged women by offering them a free place to get fit, learn healthy habits, and experience a positive sense of community through fun workout routines with like-minded women. The Global Dance Party Celebration will take place at participating Jazzercise facilities across the country and around the world and will be offered, like the rest of the initiative, at no charge.
The “Day of GirlForce” Celebration classes will consist of a special workout routine, with music and dance moves curated specifically for this class and youthful age group. The celebration playlist will feature hits from Lady Gaga, Ariana Grande, Shawn Mendes, Meghan Trainor, and Drake, among others, and studios will be lively decorated in gold, purple, and pink. Participants will also have the opportunity to use branded SnapChat filters and will be encourages to share the Day of GirlForce event via social media channels.
In business for almost 50 years, Jazzercise created the global GirlForce initiative to offer young women, ages 16-21, a safe place to workout, stay active and introduce them to a healthy and fun way to experience the endorphins of the workout “high.” The classes are being offered through the end of 2017 and are free of charge. Currently, approximately 2,000 monthly participants have taken advantage of the GirlForce program. Jazzercise classes integrate top-40 hit songs and the latest workout trends such as HIIT, also known as high intensity interval training, Pilates and cardio dance moves.
International participating Jazzercise locations will join the “Day of GirlForce” Celebration classes to inspire teens and college-aged women to be confident and to learn to dance their own path through fitness. “Our company culture has always been to give back, and this year our focus is on supporting young women in creating the healthy habits we’ve come to rely upon,” says CEO and Founder of Jazzercise, Inc., Judi Shepherd Missett.
While Jazzercise, Inc. and its franchisees have raised over $28MM for charities over their 48-year history, this the first time the company has developed a free corporate initiative. Young women who are interested in joining the GirlForce can find more information at jazzercise.com/GirlForce or follow the @jazzerciseinc Instagram page.
About Jazzercise
Jazzercise believes you can create a stronger, happier, healthier life through fitness. The company draws on the passion to motivate and inspire customers, instructors and employees to live healthier, fitter lives. Jazzercise develops fun and effective fitness routines and products that enhance the well-being of people of all ages. You can learn more about Jazzercise at www.jazzercise.com
How to Maximize Your Gains with Pre and Post Workout Nutrition
People who work out often face a dilemma in choosing what food to eat. Some opt to eat light snacks before working out and eat a heavy meal afterward. However, proper timing is as important as what food you eat. During workouts, the body needs fuel to function properly. The muscles also need to regenerate after a stressful activity to prevent weakness and injury.
Proper nutrition is crucial to prepare your body for a physical exercise. Your body also needs to recover after a physical training. What you eat and when to eat should be part of your fitness regimen so you can get the best workout gains.
Consuming a proper diet before and after a workout has a lot of benefits. First, you get to maximize your time in the gym because your body is fuelled properly. Second, your muscles recover faster and you won't feel fatigued or weak right after. Last, you are less prone to injuries because your muscles repair quickly.
Cardio training requires endurance. When you eat is a bigger factor than what you eat. It is best to consume a full meal at least 60 to 90 minutes before your workout. This allows the food to digest properly and give you enough energy without feeling sluggish. Eat a diet that is low in fat and sugar, moderate in protein, and high in complex carbohydrates.
Protein should be consumed within the 20-minute metabolic period. You should also consume electrolytes to rehydrate your body and replenish glycogen stores. Protein helps your muscles repair themselves after a strenuous activity. After an hour, consume a meal with small servings but prioritize simple carbs and proteins.
Strength Training
Strength training requires strength and endurance. Eating the proper food before a workout allows you to perform to the fullest.
1 to 2 hours before your session, eat a balanced meal of complex carbs and protein. Carbs help prevent your muscles from getting weak. Proteins help your muscles repair themselves. It would also be best to drink water or sports drinks every 20 minutes into your session. Water rehydrates your body and sports drinks contain carbs that boost your energy.
After your training session, consume a full meal that is high in proteins. The amino acids in proteins help repair worn-out muscles.
Race and Marathon Training
If you are going to run the next day and need to prep, make sure that your body gets enough nutrition. Eating properly before your training helps you perform better.
The night before your training, consume a meal that is low in fiber and fat but high in carbs. In the morning, make sure your breakfast is high in carbs such as whole-grain cereals, whole wheat toast, and bananas.
During training, make sure you drink 3 to 6 ounces of fluid every 20 minutes into your session. Don't forget to weigh yourself before and after a workout. Why? After your exercise, you should replenish your fluid intake. You should drink 16 ounces of fluid for every pound of sweat that you lost. Consume 4 ounces of tart cherry juice after your workout. Cherry juice works best in muscle recovery and helps reduce muscle damage and inflammation so you don't get muscle cramps.
What to Eat Before and After a Workout
What about for regular fitness buffs? What food can you eat before and after a physical exercise? Well, you also need to ensure that you get proper nutrition. Don't worry, you won't get fat. Make sure to follow these tips for a more effective workout gain.
Pre-Workout Nutrition
Eat a full meal 1.5 to 2 hours before working out. This allows you to properly digest the food and still have enough energy. Consume a balanced meal of protein and complex carbs. Protein is great for muscle regeneration.
Complex carbs digest more slowly but without the sluggish feeling. Also, complex carbs help the muscles retain glycogen stores. When your body retains more glycogen, the more weights you can lift and the more energy you have.
It is also best to take supplements before your training session. B-vitamins provides more energy to fuel your workout. Ginko biloba and tyrosine motivates you to go through your sessions as they improve concentration and mental focus.
Some take creatine to quickly build muscle and increase water retention in the muscles. However, creatine can cause overexertion and damage the muscles. It would be best to find supplements without creatine and work on having proper nutrition.
Here's a list of foods that are recommended for a pre-workout meal:
whole grain oats
brown grains
brown rice
full-fat yogurt or Greek yogurt
granola bars with nuts
berries
almond milk
high-protein oatmeal
bananas
apples
peanut butter
hard-boiled egg
avocados
lean chicken
sweet potatoes
green beans
Post-Workout Nutrition
After working out, your body craves for carbs. You will also feel thirsty because of the water that you lost through sweating. Your muscles will also feel tired and aching. Proper nutrition after a strenuous activity helps you recover from these effects.
Consume proteins and electrolytes within the 20-minute metabolic period after a workout. At this time, your body absorbs more nutrients effectively. After an hour or two, eat a full meal composed of simple carbs and high-protein. Simple carbs help replenish the glycogen stores essential to muscle recovery.
Carbs also reintroduce glucose into your body. After a workout, your blood sugar drops because your muscles have already consumed the glycogen stores. This explains why you feel irritable and weak if you don't eat. Proteins help keep you full, restores the lost nutrients, and suppresses your appetite so your body doesn't crash.
What about for people who workout at night? Can you still consume a full meal before retiring to bed? You should. Your body still needs to recover and repair itself, so it needs proper nutrition. Otherwise, starving yourself leads to weakness, sleep problems, and you may be prone to injuries such as muscle cramps.
Here are some nutritious foods you can eat after a workout:
hummus and pita bread
tuna or salmon
vegetables such as spinach, broccoli, butternut squash and carrots
eggs
nuts
sweet potatoes
fruits such as bananas, apples, bananas, berries, avocado
lean chicken
pasta
olive oil
white bread
dark chocolate
Conclusion
Eating a proper diet is essential to healthy living. For people who are always on the go or have an active lifestyle, the more that you need to increase your intake of proteins and healthy carbs. People who are into sports, fitness training, strength training or aerobics should not rob themselves of food when they feel hungry. Proper nutrition and proper timing has more benefits and helps you achieve the maximum gains from your workout.
If you haven't started, why don't you go ahead and plan your meals for the week?
Author Bio
Annie Jones is the person behind BoostBodyFit. She started off a bit on the chubby side but went through a transformation. She looks and feels great. Say Hi to Annie on Twitter, Facebook
AbbVie's MAVIRET™ Approved by Health Canada for the Treatment of Chronic Hepatitis C in All Major Genotypes
MAVIRET is the first and only 8-week, pan-genotypic treatment for hepatitis C patients without cirrhosis and who are new to treatment*1
The approval is supported by a 97 percent (n=639/657) cure** rate across GT1-6 patients without cirrhosis and who are new to treatment2
MAVIRET is the only pan-genotypic treatment approved for use in patients across all stages of chronic kidney disease
MONTREAL, Aug. 17, 2017 /CNW/ - AbbVie (NYSE: ABBV), a global biopharmaceutical company, today announced that Health Canada has granted approval for MAVIRET™ (glecaprevir/pibrentasvir tablets), a once-daily, ribavirin-free treatment for adults with chronic hepatitis C virus (HCV) infection across all major genotypes (GT1-6). MAVIRET is the only 8-week, pan-genotypic treatment for patients without cirrhosis and who are new to treatment,* who make up a large portion of HCV patients in Canada.
"Despite recent advances in HCV treatment, physicians still face challenges treating patients with less common genotypes and those with other complicating health conditions," said Dr. Morris Sherman, MD, FRCPC, Chairperson, Canadian Liver Foundation. "In order to eliminate hepatitis C in Canada, we need to identify all those living with the virus and have effective treatment options for everyone. This new therapy provides another tool for physicians to expand treatment to a greater number of patients while at the same time shortening the duration which may lead to cost savings for the health care system."
MAVIRET is also approved for use in patients with specific treatment challenges, including those with compensated cirrhosis across all major genotypes, and those who previously had limited treatment options, such as patients with severe chronic kidney disease (CKD), those GT1 patients not previously cured with certain direct-acting antiviral (DAA) treatment, and those with GT3 chronic HCV infection.2MAVIRET is the only pan-genotypic treatment approved for use in patients across all stages of CKD.2
"With the approval of MAVIRET, we are proud to bring the hope of a new cure to people living with hepatitis C in Canada, reflecting AbbVie's dedication to addressing critical unmet needs for patients," said Stéphane Lassignardie, General Manager, AbbVie Canada. "MAVIRET is designed to deliver a virologic cure for most HCV patients including those with specific treatment challenges. AbbVie will continue to work with local health authorities and stakeholders across Canada to get our treatment to as many patients as possible."
The efficacy and safety of MAVIRET was evaluated in nine Phase 2-3 clinical trials, in over 2,300 patients with genotype 1, 2, 3, 4, 5 or 6 HCV infection and with compensated liver disease (with or without cirrhosis).
Approximately 300,000 Canadians are infected with hepatitis C.3 In 2012 alone, more than 10,000 new cases of hepatitis C were reported, but 40 percent of patients are estimated to be living unaware of their disease.4 GT1 is the most common genotype in Canada and GT3 is the most difficult to treat.3,5 Over time chronic hepatitis C can lead to chronic liver diseases, with a risk of developing cirrhosis of up to 30 percent within 20 years6 of infection. Additionally, HCV is common among people with severe CKD, and some of these patients previously did not have a DAA-based treatment option.7
With 8 weeks of treatment, 97 percent (n= 639/657) of GT1-6 patients without cirrhosis and who were new to treatment achieved a virologic cure.1 These high cure rates were achieved in patients with varied patient and viral characteristics and including those with CKD.2 Additionally, 97.5 percent (n=274/281) of patients with compensated cirrhosis achieved a virologic cure with the recommended duration of treatment, including patients with CKD.2 In registrational studies for MAVIRET, less than 0.1 percent of patients permanently discontinued treatment due to adverse reactions.2 The most commonly reported adverse reactions (incidence greater than or equal to 10 percent) were headache and fatigue.2
"In an extensive clinical trial program, patients achieved high cure rates with MAVIRET regardless of genotype, fibrosis score, viral load, and even in patients with resistant virus strains and those with chronic kidney disease," said Dr. Magdy Elkhashab, Gastroenterologist/Hepatologist, Director of the Toronto Liver Centre. "In clinical practice, MAVIRET has the potential to simplify treatment decisions for physicians, offering, in one therapy, a cure for the majority of HCV patients and cutting out pre-testing before treatment initiation."
MAVIRET combines two new, potent direct-acting antivirals that target and inhibit proteins essential for the replication of the hepatitis C virus.2 The presence of most genotypes or baseline mutations that are commonly associated with resistance have been shown to have no relevant impact on efficacy.2
Canadians prescribed MAVIRET will have the opportunity to be enrolled in AbbVie Care, AbbVie's signature patient support program designed to provide a wide range of services including reimbursement assistance, education and ongoing disease management support. AbbVie Care will support people living with HCV throughout their treatment journey to achieve high cure rates in the real world.
Approval of MAVIRET followed Health Canada's Priority Review process, which is granted to new medicines intended for patients with a life-threatening disease where there is no existing treatment with the same profile or where the new product represents a significant improvement in the benefit/risk profile over existing products.8 AbbVie's investigational, pan-genotypic regimen was also recently approved by the European Commission and the U.S. Food and Drug Administration.
About MAVIRET™ MAVIRET™ is approved in Canada for the treatment of chronic hepatitis C virus (HCV) infection in adults across all major genotypes (GT1-6).2 MAVIRET is a new, pan-genotypic, once-daily, ribavirin-free treatment that combines glecaprevir (100 mg), an NS3/4A protease inhibitor, and pibrentasvir (40 mg), an NS5A inhibitor, dosed once-daily as three oral tablets.2
MAVIRET is an 8-week, pan-genotypic virologic cure** for use in patients without cirrhosis and who are new to treatment,* such patients comprising the majority of people living with HCV.1 MAVIRET is also approved as a treatment for patients with specific treatment challenges, including those with compensated cirrhosis across all major genotypes, and those who previously had limited treatment options, such as patients with severe chronic kidney disease (CKD) and those with genotype 3 infection.2 It is the only pan-genotypic treatment approved for use in patients across all stages of CKD.2
Glecaprevir (GLE) was discovered during the ongoing collaboration between AbbVie and Enanta Pharmaceuticals (NASDAQ: ENTA) for HCV protease inhibitors and regimens that include protease inhibitors.
*Patients without cirrhosis and new to treatment with DAAs [either treatment-naive or not cured with previous IFN-based treatments ([peg]IFN +/- RBV or SOF/RBV +/- pegIFN)]. **Patients who achieve a sustained virologic response at 12 weeks post treatment (SVR12) are considered cured of hepatitis C.
About AbbVie AbbVie is a global, research-driven biopharmaceutical company committed to developing innovative advanced therapies for some of the world's most complex and critical conditions. The company's mission is to use its expertise, dedicated people and unique approach to innovation to markedly improve treatments across four primary therapeutic areas: immunology, oncology, virology and neuroscience. In more than 75 countries, AbbVie employees are working every day to advance health solutions for people around the world. For more information about AbbVie, please visit us at www.abbvie.ca and www.abbvie.com. Follow @abbvieCanada and @abbvie on Twitter or view careers on our Facebook or LinkedIn page.
1 Decisions Resources Group. Hepatitis C virus: disease landscape & forecast 2016. January 2017. 2 MAVIRET (glecaprevir/pibrentasvir tablets) Product Monograph. Date of Preparation: August 16, 2017. 3 Messina, JP et al. "The global distribution of HCV genotypes." Hepatology, 2015; 61: 77–87. Supporting information hep27259-sup-0001-suppinfo.pdf. Accessed August, 2017. 4 Hepatitis C: Get the Facts. Government of Canada. https://www.canada.ca/en/public-health/services/publications/diseases-conditions/poster-hepatitis-c-get-facts.html. Accessed August, 2017. 5 Wyles, D et al. SURVEYOR-II, Part 3: Efficacy and Safety of ABT-493/ABT-530 in Patients with Hepatitis C Virus Genotype 3 Infection with Prior Treatment Experience and/or Cirrhosis. Presented at the Annual Meeting of the American Association for the Study of Liver Diseases (AASLD) in Boston, US on November 11-15, 2016. 6 Hepatitis C Fact Sheet. World Health Organization. World Health Organization, July 2017. Web. http://www.who.int/mediacentre/factsheets/fs164/en/. Accessed August, 2017. 7 Fabrizi F, Poordad FF, Martin P. Hepatitis C infection in the patient with end stage renal disease. Hepatology. 2002;36(1):3-10. 8 Priority Review of Drug Submissions. Government of Canada. https://www.canada.ca/en/health-canada/services/drugs-health-products/drug-products/fact-sheets/priority-review-drug-submissions-therapeutic-products.html. Accessed August, 2017.
SOURCE AbbVie Canada
Turkish Airlines Gives Back; Teams Up with Social Media Celebrities to Fight Famine and Drought in Somalia
ISTANBUL, August 17, 2017 /PRNewswire/ --
Africa's Top International Carrier Ships Second Cargo Plane Full of Food Supplies to Save Lives.
Flying to more countries than any other airline, Turkish Airlines is a leader in terms of international destinations served and Africa's top international carrier with 51 routes in the continent. And now, the award-winning carrier is quickly becoming a leader in giving back to those countries - in some of the challenging places in the world.
Turkish Airlines Gives Back; Teams Up with Social Media Celebrities to Fight Famine and Drought in Somalia (PRNewsfoto/Turkish Airlines)
Supporting with the group Love Army for Somalia (spearheaded by social media stars Jerome Jarre, Casey Neistat and actor Ben Stiller), Turkish Airlines is involved in delivering aid to fight famine and drought in Somalia. Hundreds of tons of supplies have been delivered to the people of Somalia since the beginning of the movement in March, 2017.
The airline that connects continents, cultures and peoples is a well-known brand with its corporate responsibility projects throughout Africa. Recent projects realized by Turkish Airlines in 24 African countries include building and renovating schools, orphanages, clinics as well as providing education and drilling water wells. Setting up solar panels for clinics situated out of urban areas and cooperating with local authorities and hospitals to provide medical aid are also among Turkish Airlines' corporate responsibility projects.
As the only international airline that flies to Somalia, Turkish Airlines has a unique access to getting much-needed emergency food support to the country, which is suffering from a devastating drought. Millions of children are at immediate risk of severe malnutrition.
When social media celebrity Jerome Jarre sent a Tweet asking Turkish Airlines directly whether they would send a cargo plane filled with food to Somalia, the company responded quickly - with a resounding yes. That first delivery took place in March, where 60 tons of nutritional supplements designed specifically for kids were sent to Mogadishu for immediate distribution.
Now, they're at it again. Another shipment of food, an additional 60 tons of the nutritional supplements for children, has been delivered to Somalia on Tuesday, August 15th.
Speaking on the occasion, Turkish Airlines Chairman of the Board and Executive Committee Mr. M. İlker Aycı said; "As the first call of help to Somalia echoed in social media, Turkish Airlines immediately took notice. We gladly joined the global movement #LoveArmyForSomalia, contributing a cargo flight as well as food and supplies to the people of Somalia. Now, we are doing it again, this time delivering 60 tons of special food for Somalian children. As we take pride in connecting Africa to the world, we also take pride in our corporate responsibility projects that extend a helping hand to the African people."
Sharing his views on the global movement, the social media star Jerome Jarre said that; "What is fueling this movement are people around the world coming together. We are united by the idea that anything is possible if we work together to make it happen."
Following the supplies arrival in Mogadishu, non-governmental organizations including the ARC have provided logistics and guidance on the ground, ensuring that the lifesaving supplements reach the most at-need children and their families.
As the only international airline flying to Somalia, Turkish Airlines will continue to stand by the people of Somalia in their time of need.
Introducing the new Lax-A product line for relief of occasional constipation
MONTREAL, Aug. 17, 2017 /CNW Telbec/ - Pendopharm, the makers of the #1 doctor-recommended laxative in its class Lax-A-Day (PEG 3350), introduces 4 products to the Lax-A family in order to offer a tailored approach to treating occasional constipation, because different needs call for different laxatives :
Lax-A-Day 60 doses – An effective and gentle relief laxative, for occasional constipation, offered in a valued-sized 60-dose format, taste-free and 100% soluble ;
Lax-A Fibre – 100% naturally sourced psyllium fibre for daily use, suitable for those who lack dietary fibre (48 doses/ 336g) ;
Lax-A Senna – Naturally sourced sennoside tablets for overnight relief from occasional constipation (110 tablets);
Lax-A Nema – A single dose rectal solution for adults that provides immediate relief from occasional constipation (130ml).
The different causes of constipation Nearly a quarter of Canadians are affected by constipation every year. Constipation can occur when the colon absorbs too much water or when its muscle contractions slow down. Many lifestyle factors can contribute to this, including: travel, a lack of fibre in one's diet, certain medications, pregnancy, or stress. Each of these causes can call for a different solution to relieve one's symptoms.
Lax-A-Day: the #1 doctor-recommended PEG 3350* Clinically proven, Lax-A-Day, the #1 doctor-recommended laxative in its class, provides gentle and effective relief for people suffering from occasional constipation. Available in a convenient packaging of 60 doses/1020g with an easy grip, Lax-A-Day increases the frequency of bowel movements without generating a sudden urgency to go. Sold at a very competitive cost per dose, Lax-A-Day also offers a grit-free, 100% soluble and taste free oral solution that is well tolerated by both men and women.
For more information, please visit: www.laxasolutions.com These products may not be right for everyone. Always read and follow the label.
*IMS Compuscript PEG3350 – Rx units - past 24 months – April 2017.
LAX-A-DAY® (Polyethylene Glycol 3350 Powder for Oral Solution) is indicated as a laxative for the treatment of occasional constipation.
Lax-A Nema, Lax-A Nema Pediatric are indicated for relief of occasional constipation. Lax-A Senna is indicated for comfortable relief of occasional constipation. Lax-A Fibre is indicated to provide gentle relief of constipation and/or irregularity.
About Pendopharm PENDOPHARM was established in 2010 as the specialty branded division of Pharmascience Inc., a Canadian privately-owned company and the largest pharmaceutical employer in Quebec.. PENDOPHARM is focused on growing its gastroenterology portfolio with innovative products for the global market. In addition to Gastroenterology, the PENDOPHARM pipeline spans multiple therapeutic areas including Allergy, Cough & Cold, Orthopedics and Specialty Products. Strategically committed to growth, PENDOPHARM is actively engaged in licensing, partnering, developing, and marketing specialty prescription medicines as well as consumer brands. For more information, please visit www.pendopharm.com.
Before I get into this week’s Training Tip, why not beat around a few of my favorite, always entertaining ab myths that still seem to haunt me after all these years. I’ve now come to terms and accepted that these will never go away. But I will try my hardest to exercise patience when they are dropped on me ?
Coach Sean’s Top 5 Ab Myths
1. The more you train them the better they’ll look. False. Just like any other muscle, more isn’t better and they follow the same stimulate, rest, recover cycle like anything else.
2. Training abs will give you a thick waist. Not really. There are far bigger culprits to thickening the waist than doing the occasional core workout. Eating big meals, taking certain supplements and overdoing heavy compound lifts too frequently and with incorrect breathing techniques are far more likely responsible.
3. Most of my fat is around my waist so I need to train abs more. No you don’t. What you need to do is diet a little harder and sprinkle in some HIIT cardio to blast your fat stores. You’re wasting your time in the gym training abs any more than twice per week.
4. I train lower abs one day and upper abs the next, then sides the other day. Smh….no. That’s not how things work. When your abs contract then tend to contract as an interconnected complex group of muscles, not individual, compartmentalized separate entities. Train your abs, then rest. No need to split everything up.
5. My abs suck, so there’s no point in ab training. Sure, and why not give up on anything else in life that doesn’t come easy while you’re at it. Be consistent ? While you can’t change the shape, insertion points and length of a muscle, you can always improve upon what you’ve got. Can’t see your abs popping? Then focus on hypertrophy workouts for the six-pack look. Got a thick waist? Go easy on the crunching and focus on core tightening instead.
That should shed some light on some of the more basic fundamentals of how not to do it and I wouldn’t be fair unless I also shared how I prefer to do it as well.
Coach Sean’s Ab-Training Fundamentals
While I’ll admit I’m not really big on ab training (Adam even less), I do generally have most clients do some type of ab/core work once per week to sharpen the details and make things pop a little more in some clients. As we all know, the amount of activation of the core muscles during many of the compound lifts like squats, bent over rows, deadlifts and overhead presses shouldn’t be overlooked. Perform these basic lifts properly with an awareness of the core and proper breathing technique and you can really think of this ab training a supplement or insurance policy to what might already be enough for most. So bottom line, I don’t always train abs, but when I do, here’s how I’d do it. Go nuts.
General Style – I’ve always preferred to hit the abs with a circuit style of training – giant sets or at least tri-sets and very rarely ever do standard straight sets. The abs are generally able to recover quickly and withstand higher amounts of volume with shorter rest intervals. The ideal ab workout for me would be 4-5 different ab exercises that stimulate the core through different angles, performed in a circuit with no rest between each exercise and 2-minute rest periods after the circuit. Try to avoid repetitive movement patterns with the exercises and to make things easier, you can move from lower, upper, transverse, overall, isometric hold. I’ve posted some examples of some of my favorite exercises below for you to assemble your own ab workout.
Sets & Reps – If doing a circuit like described above, go with 3-4 rounds and 15-20 reps per exercise. For static holds, do a minimum of 45 seconds and no more than 90 seconds to keep things moving.
Rep Cadence – for hypertrophy, I’ve always preferred ‘explosive with control’ and a strong mind-muscle activation engaged throughout. I think this is best for stimulating any type of hypertrophy of the rectus abdominis area. I’ll slow things down when doing the crunchless ab movements (see below) and use a much more controlled pace.
Workouts – For clients looking to make the six-pack muscles pop a little more (assuming they are lean enough to even see them), I’ll do one intense ab circuit every 5-7 days where you should be sore for 2 days afterwards if you’re doing it right! For clients just looking to tighten the waist and don’t benefit from having a glaringly obvious six-pack on stage (i.e. bikini), I prefer to stick to crunchless ab movements once or twice a week while incorporating breathing techniques and lots of iso-holds. For me personally – if I’ve got a shoot coming up, I’ll do one ab circuit and one crunchless ab workout per week in the final 4-6 weeks leading up to the shoot to sharpen the details. Any other time, one crunchless ab workout per week is plenty to maintain optimal core strength and function.
Crunchless Ab Exercises (core tightening)
Plank
Vacuums
Dragonflies
Ab wheel rollouts
Pallof press
L-sit holds
Broomstick twist
As we head into the cooler months the weather change impacts our skin. We may notice changes to texture, tone, perhaps some breakouts and over all ruddiness and damage from being outside enjoying the summer. Here are some of the most common post summer skin issues I see in my practice along with some solutions for them.
Sunspots and wrinkles.
Days at the beach or pool can lead to sunspots even if you apply sunscreen. We cannot reach every spot and sometimes we forget to reapply after swimming. Also, even when wearing polarized sunglasses, we may put them on our heads; temporarily squinting leading to crow’s feet.
If you’re noticing some new spots, freckles and wrinkles reach for a retinoid. Your dermatologist can offer prescription strength creams. Deeper wrinkles like the ones between the eyes usually require something like Botox but, you can minimize the appearance with creams that feature glycolic acid or alpha hydroxy acid. These are wonder vitamins for the skin stimulate skin shedding and cellular turn over. A serum used at night will help; but be patient and use it regularly to see a gradual change. Chemical peels and intense light treatments (IPL) can handle any discoloration.
2. Clogged pores and dullness.
During the summertime, we perspire plus we are exposed to daily pollution in the air. When you combine these factors plus daily use of make-up, pores get clogged. Beneath the skin are our sebaceous glands which secrete an oil called sebum. Sebum sticks to dead skin cells like glue and funnels these dead skin cells through the pores. This is a process that is supposed to help you maintain healthy skin. The problem is when the weather and elements speed up the process pores become clogged. The dead skin cells get trapped along with bacteria and this leads to dull, ruddy skin with breakouts. An exfoliating face wash with glycolic acid or salicylic acid helps tremendously. Your dermatologist can create a skin care regimen based on your specific skin type and issues so you don’t deregulate pH levels in the skin which will only make things worse leading to…
Acne flare ups.
Consistent heat and humidity combined with cell phone use and touching our faces after touching dirty surfaces, leads to a post-summer breakout. These breakouts can be cystic which means bigger, deeper, more painful pimples. It also can lead to a cycle of breakouts that include, treat, pick, peel, scar, and heal only to see another pimple and another. Over the counter acne treatments such as face washes with sulfur, black charcoal masks and soaps, spot treatments with benzoyl peroxide can certainly help. However, when the breakouts are consistent a dermatologist can assess your skin and present solutions that may even involve nutritional changes, vitamins and light therapy for mild or moderate acne.
Dry lips.
We all know about winter time lip chapping. In the summer lips can get incredibly dry. Using a lip balm with SPF is very helpful but unless we are applying it regularly while at the beach, pool, or working out outdoors, one swipe under lip gloss isn’t enough. Drinking water, and keeping alcohol consumption to a minimum helps keep us hydrated. When we are dehydrated, we see it on our lips. Pay close attention to any freckles or discoloration to the lips after prolonged sun exposure. If you see any odd changes, see your dermatologist.
Ashy, flaky, itchy, skin.
If you are often in chlorine or salt water you’ll find your skin to feel rough and dry almost as if it is shedding. Also, going from extreme heat to cool air conditioning leads to skin going from perspiration to goosebumps. This rapid drop in temperature affects skin. Taking luke-warm showers and using a gentle exfoliating skin wash followed by a hydrating moisturizer keeps skin supple. Add a few drops of vitamin E to your lotion for added nourishment.
When it comes to the face, peeling foreheads and noses points to sun damage. Oftentimes people wait until something is visible to them or when an is followed by a dry patch. Dermatologists can look at things with a more discerning eye plus magnifiers that enable them to flag something that could escalate into something more. If everyone put October on their calendars as the month to see a dermatologist for a skin check we would see many skin conditions be solved quicker. This includes melanomas.
About the expert:
Dr. Margarita Lolis, M.D. is a board-certified cosmetic, medical dermatologist and a fellowship-trained Mohs surgeon with over 20 years of experience. In her practice, she addresses common skin concerns such as acne prevention and treatment in both teens and adults, sun-damage, skin discoloration, wrinkles, changes to skin texture and loss of volume. On the medical side, she is a trusted expert in melanoma and over-all skin health. Dr. Lolis prides herself in honoring facial symmetry to deliver a natural look to her clients. She always recommends a healthy skin care regimen plus lifestyle habits that are aligned with her holistic approach to beauty.
As an anti-aging, functional medicine physician, Dr. Lolis masterfully addresses age management, starting with internal issues, such as hormone and gut health, nutrition, and detoxification leading to a vibrant appearance from the inside out.
A graduate of Yale University and Mount Sinai School of Medicine, Dr. Lolis has authored numerous book chapters and medical articles in leading dermatology journals, and completed a melanoma research fellowship prior to residency.
Dr. Lolis is a member of the American Academy of Dermatology, American College of Mohs Surgery, and the American Society of Anti-aging. Her practice, Skin, Laser, and Surgery Specialists is in New York City and Bergen Country, New Jersey.
How to Combat Ethnical Health Disadvantages When It Comes to Genetics
Friendship Together Bonding Unity Youth Culture Concept
Medical professionals have long been aware of the fact that people from different ethnic backgrounds carry different risk levels for some medical conditions. As such, it's important that steps be taken to compensate for the medical disadvantages that come with a patient's genetic makeup. Here are just some of the ways that you can proactively compensate for the risks that may affect you because of your ethnic background.
Know What You're Prone To
The first step in combating whatever ethnic medical disadvantages you may have is to know just what they are. Research the conditions that are associated with your ethnic background so that you have a complete picture of your own risk profile. You should also ask your doctor what you might be susceptible to as a result of your genetic makeup.
Take Optimal Care of Your Heart
Many conditions that are affected by ethnic background involve the heart and cardiovascular system. African Americans, for example, are extremely prone to high blood pressure. This condition, if left unchecked, can contribute to heart attacks and strokes. If you eat properly, exercise and have your heart checked regularly by a medical professional, you can greatly reduce genetically inherited risks and improve your chances of a long and healthy life.
Visit Your Dentist Regularly
As with heart disease, genetic traits play a key role in dental health throughout a person's lifetime. People from India, for example, have been shown to be more susceptible to periodontal disease than other populations. Visiting a dentist, like Jay A Hollander DDS, often can help to combat and prevent such serious dental health problems. Since tooth alignment and discoloration also have genetic components, a visit to a specialized cosmetic dentist can also help you to keep your teeth in optimal condition in spite of any genetic factors working against you.
Balance Your Overall Risk
Unfortunately, there's nothing you can do about the fact that your genetic makeup predisposes you toward some illnesses. What you can do, however, is eliminate lifestyle risks in order to offset that fact. For example, Asian Americans, who are extremely prone to osteoporosis, can change their diets to include more calcium. By adjusting your lifestyle to better fit your individual health needs, you can combat the increased risks posed by your ethnic background.
The key to combating medical disadvantages stemming from your genetics is to be proactive. The more you can do to mitigate your risks, the better off you will be. Always be sure to seek the advice of your doctor, as he or she will be able to give you personalized insights into the plan that is right for you.
August 15, 2017 (New York, NY): Developed by former United States Marine Nick Benas, accomplished yoga instructor Gwen Lawrence, and Stew Smith, CSCS, USN (SEAL), Tactical Mobility is designed to increase your mobility, flexibility, and endurance to perform and sustain on an elite level in the military, law enforcement, firefighting and emergency services, and tactical professions.
With Tactical Mobility you will increase your readiness and survivability in the field, keep your training balanced and effective, excel in the physical requirements of your job smoothly and without pain, get to it, get through it, and stay with it... whatever is in store!
Tactical Mobility presents a comprehensive regimen that complements your fitness routine to provide a focus on deep and long flexibility and joint movement. Combining yoga, physical fitness, and mental preparedness, Tactical Mobility provides what you need to excel on fitness tests and reach a new peak of performance in your profession.
ABOUT THE AUTHORS
Stewart "Stew" Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books such as The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, and S.W.A.T. Fitness. Stew has trained thousands of students for Navy SEAL, Special Forces, and many other military, law enforcement, and firefighter professions. He is currently the Special Ops Team Coach at the U.S. Naval Academy that assists in preparing future candidates for SEAL, EOD, and MARSOC training and runs a non-profit called Heroes of Tomorrow which offers free training for people seeking tactical professions.
Nick Benas, QMHA is a Qualified Mental Health Associate and a former United States Marine Sergeant as well as Iraqi Combat Veteran. Nick is the former Director of Business Operations for Clatsop Behavioral Healthcare, a private non-profit mental health agency, located on the Columbia River in Astoria, Oregon. He is also a Certified Mental Health First Aid Instructor by the National Council for Behavioral Health, teaching adults, and youth modules. He has been featured by more than 50 major media outlets for his business success and entrepreneurship, including Entrepreneur Magazine, Men's Health, ABC, FOX, ESPN, and CNBC.
Gwen Lawrence has been a practicing fitness professional since 1990. Her current practice includes private yoga training, class instruction, her sport-specific Power Yoga for Sports training program, and her VYX™ (Vinyasa Yoga Extreme) system. Gwen is the yoga instructor for several New York Yankees baseball players, team yoga instructor for the New York Giants and New York Knicks, and many youth teams in a variety of sports. Her writing appears in Men’s Health, Women’s Health, Fitness, Shape, and Yoga Journal.
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TACTICAL MOBILITY Written by Stewart Smith, Nick Benas, and Gwen Lawrence Foreword by Tom Coughlin 978-1-57826-668-5, $19.95 paperback 978-1-57826-669-2, $12.99 eBook
New from Hatherleigh Press. Distributed through Penguin Random House. Available wherever books are sold. www.hatherleighpress.com
Insulin Counting: A New Dietary System for Women’s Health
By Dr. Fiona McCulloch BSc ND
Are you living with distressing symptoms of irregular menstrual cycles, weight gain, infertility, acne, hair loss or increased facial hair growth? If you are – high insulin levels might be to blame. We all have heard about insulin and its role in diabetes - but what we don’t hear often is how it can affect female hormones. A new, easy-to-follow dietary method may help manage blood insulin levels, and improve hormonal health for the millions of women suffering from insulin-induced symptoms.
What Does Insulin Do?
Insulin is likely the most well-known hormone that rules our nutritional metabolism. Its main role is to direct the nutrients that we eat into our cells, where they can be stored as energy.
After we eat, our blood sugar levels rise and our pancreas responds by releasing insulin to shuttle the extra energy away. This keeps blood sugar under strict control. Insulin also blocks fat breakdown - after a meal our metabolisms are focused on storing energy, and not on burning fat.
Carbohydrates are well-known for spiking blood sugar levels, so it makes sense that they also cause significant insulin release. What many people don’t know is that some protein-rich foods can spike insulin levels just as much as carbohydrates, or even more.
What is Insulin Resistance?
Insulin resistance is a state where our cells are less sensitive to the actions of insulin. The pancreas makes more insulin to compensate as its main goal is to stop blood sugar levels from becoming too high. The end result is a whole lot more insulin floating around in the bloodstream. Insulin resistance happens naturally with weight gain, or if we have the genes that predispose us to it.
Signs of Insulin Resistance in Women
How do you know if you have insulin resistance? The most typical signs include abdominal weight gain and significant difficulty in losing weight. Weight loss resistance can happen as high levels of insulin block fat breakdown.
Many women’s ovaries overproduce testosterone when they are exposed to excess insulin. These women may experience irregular menstrual cycles and infertility as they can stop ovulating altogether.
When testosterone becomes overly abundant due to insulin resistance, it can also affect a woman’s skin. Jawline cystic acne, hair loss, and excess facial or body hair growth are troubling testosterone-induced skin issues. Other skin-related signs of insulin resistance include skin tags, and dark pigmentation in the skin folds.
If these symptoms are familiar to you – you’re not alone. These symptoms are the hallmarks of Polycystic Ovary Syndrome (PCOS), which affects 15% of all women worldwide. PCOS is the most common hormonal condition in women, and 50% of women who are affected don’t know they have it.
The Insulin Index
Fortunately, a new dietary scale – the insulin index – is here to help us in our battle against insulin resistance. You’ve all likely heard of the glycemic index, which is a measure of how much a food we eat raises blood sugar levels.
The insulin index does more - it tells us about how much a consumed food raises insulin levels. Most of the research on the insulin index has been conducted by the same team at the University of Sydney who developed much of what we know about the glycemic index. As a result, evidence for the insulin index sits atop many years of intensive research in nutrition.
Foods That Spike Insulin – Unlikely Culprits
Foods that are high on the glycemic index are also high on the insulin index – which comes as no surprise since insulin is released in response to increases in blood sugar.
The opposite isn’t true – in fact, some of the highest foods on the insulin index are in fact very low on the glycemic index, and don’t raise blood sugar levels much at all.
Dairy foods contain protein building blocks called branched-chain amino acids which enter the bloodstream rapidly and cause a surge of insulin release.
Most people are shocked to learn that low fat yogurt provokes more insulin release than two slices of white bread – FYI, I don’t recommend either of these foods! Some other foods may surprise you as well – beef spikes insulin levels more than chicken, and whey protein powder is one of the highest foods on the insulin index.
The insulin index tells us how much insulin will be released for 240 calories of a food. The food insulin demand (FID), a related index, gives us the amount of insulin that we release after eating a certainquantity of a given food – an exceptionally useful tool we can use to plan meals.
Insulin Counting
In my book, 8 Steps to Reverse Your PCOS, I’ve created an insulin counting program, an easy-to-follow system based on the food insulin demand. Insulin counting includes a structured lower-carbohydrate plan with a low insulin count for breakfast, and an individually determined count for lunch and dinner to manage post-meal insulin responses. The best foods and portion sizes are discussed in detail, creating an approach to lowering insulin that focuses around the consumption of quality, whole foods.
I’ve been using this method with women at my clinic in Toronto and we’ve been seeing major improvements in stubborn hormonal and metabolic health conditions. It’s a very exciting time for nutrition and women’s health!
Insulin counts of the most commonly consumed foods, healthy and otherwise, in the Standard American Diet.
FOOD CHART INSERT: Insulin count is adjusted for quantity. For example, if you have 14 shrimp instead of 7, the count will double from 4 to 8.
Food
Quantity
Insulin Count
Chicken
130 grams
20
Grilled Lean Beef Steak
130 grams
30
White Fish
130 grams
17
Navy Beans
½ cup
14
Poached Eggs
2 large
14
Shrimp
7 shrimp
4
White Bread
2 slices
52
White Rice
1 cup
46
Butternut Squash
1 cup
26
Sweet Potato
1 small
37
Low Fat Blueberry Muffin
1 muffin
116
Pancake
100gram pancake
83
Low Fat Fruit Yogurt
175 gram container
57
Low Fat Cottage Cheese
1 cup
48
Skim Milk
1 cup
23
Avocado
¼
2
Olive or Coconut oil
1 tbsp
2
Walnuts
¼ cup
4
Almond Butter
1 tbsp
4
Banana
1 medium
23
Orange
1 medium
11
Apple
1 medium
14
Berries
1 cup
3
Broccoli
1 cup
4
Cauliflower
1 cup
10
Leafy Green Vegetables
1 cup
0
Fiona McCulloch, N.D., founder and owner of White Lotus Integrated Medicine, is a naturopath practitioner having worked with thousands of people seeking better health over the past fifteen years. She is a data-junkie who specializes in evidence-based therapies for PCOS, thyroid health, autoimmunity, weight management and infertility among other unique conditions that can all benefit from a system reboot.
Dr. McCulloch is also a medical advisor for IVF.ca: Canada’s premier fertility community and is on the medical advisory committee for the PCOS Awareness Association. As a woman with PCOS herself, she is dedicated to increasing both awareness and research of this important condition that has far reaching effects on the lives of so many women. When she was a young girl, Dr. McCulloch would spend hours “compounding” mixtures made from plants and trees in the woods near her house. Today, Dr. McCulloch is a graduate of the Canadian College of Naturopathic Medicine (2001) and the University of Guelph (biological science). She is married and the mother of three boys. She can be reached on Facebook, LinkedIn, and Twitter.
Dr. McCulloch’s new book, 8 Steps to Reverse Your PCOS, will be available on September 21, 2016 on Amazon and all fine booksellers.
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