My approach to weight loss is based upon flexible dieting. My clients are given macros, which are proteins, fats and carbs, which comprises total calories. They then eat within the budget that is prescribed for their specific body. What makes this plan so effective is that there are no foods that one has to eat and no foods that are off limits. This makes for very sustainable, long term, successful weight loss.
While I can have a brownie, ice cream or cookies, I have learned that those types of calorie dense foods add up very fast. And because I like to eat in volume, I have created many healthy, low calories, low fat versions of these desserts so that I can have the entire tray if I’d like for less calories rather than just one.
One of my favorite recipes is my Protein Brownie. You can add a peanut butter swirl to it, a cream cheese filling, chocolate chips or simply plain as is. Not only do they hit the spot and cure my cravings for sweets, but keep my waistline in check too.
Here is the recipe that has never been shared before, as it’s a new edition to my recipe ebook due out in a few weeks
These are a total crowd pleaser to bring to your next barbecue. Also, try these out on children a great way to serve a snack with a healthy punch!
Sloane Davis is a Certified Nutritionist and Personal Trainer who has helped thousands of people, both men and women, around the world get in to top shape both mentally and physically. Sloane has her undergraduate degree in Bachelor of Arts from Syracuse University and became accredited through ISSA with her degree in Sports Nutrition and Personal Training. She works personally and online with thousands of clients around the US and globally.
She has been featured in People, Fitness Magazine, New Beauty Magazine, Apple News, The Daily Mail, Yahoo News, FOX Good Day New York, FOX Good Day DC, NY1, Bay Area Focus, Women’s Fitness, Womanista, Livestrong, Mind Body Green and Westchester Magazine
Guest Post: Competitive Strategy: How To Train for Your First Marathon
Competitive Strategy: How to Train for Your First Marathon
Some people decide to run their first marathon to cross an item off of their bucket list, and others simply want to do something fun and active that will improve their level of health. Running a full 26.2 miles is a significant accomplishment, and it requires ample training and planning if you want to achieve this goal without injury. If you have decided to start training for your first marathon, follow these tips for the best results.
Invest in the Right Equipment
When training for a marathon, you will run a significant number of miles each week. More than that, you may spend hours outdoors regardless of the weather conditions. You need to invest in quality footwear to prevent injuries to your feet and joints. Remember that running can place a great deal of pressure on your joints, and footwear can give you the extra conditioning that is needed to avoid injuries. You also need to buy athletic apparel that is suitable for the weather conditions in your area. Training may extend for months and span across several seasons, so plan to update your training wardrobe periodically as the seasons change.
Follow a Training Schedule
Your body may need to gradually adjust to an increasingly rigorous workout. You may start out running a mile or two every other day, but you may increase this until you are regularly running 15 to 20 miles several times per week. Your workout may need to include interval training, hills training and more. You can find a great training schedule on numerous websites to help you achieve your goal more easily. It may be helpful to register for a race that is at least four or five months away so that you have ample time to follow your training schedule without unnecessarily stressing your point to the point of developing injuries.
Find a Buddy
Running a marathon is as much about physical conditioning as it is about mental strength and fortitude. A running partner can help you to stay on track as you proceed through your training schedule and can motivate you to get out there and hit the pavement on days when you do not feel up to it. You may also join a running club if you cannot find a training partner to run with regularly. Remember that your partner’s commitment to training can affect your mental fortitude in this area. Ensure that you make a wise decision when selecting a running partner so that you receive the full level of support you need.
Take Care of Your Body
Your body will endure incredible stress when you are training for this event. You need to take steps to stay healthy and to avoid injuries. Plan several rest days each week without physical activity. Get an adequate amount of sleep at night, and follow a healthy diet plan that gives you an adequate amount of carbs, calories and nutrients. You also need to stay hydrated by drinking water or a recovery drink, like ASEA, after a workout if you want to avoid injuries. You can find great meal and hydration plans online that are designed to give marathon runner the full amount of nutrients they need to stay healthy and to fuel their bodies for this endurance activity.
The thought of running a marathon can initially sound like a far-fetched dream, and it is definitely not something that you can accomplish overnight. However, when you set your mind to it and when you follow a strategic plan, you will be able to train your body as well as your mind to endure this incredible feat. Investing in the right equipment and selecting a supportive partner are also critical if you want to achieve your running goals. As far-fetched as your marathon goal may sound right now, you may be able to accomplish your goal and cross this item off of your bucket list within a few months when you have the right plan in mind.
How to Achieve the Best Bikini Skin Zone
The quest for a perfect bikini zone is for many women, an epic process of trial and error. The goal of course is to achieve a perfect, bump-free, baby-smooth bikini area. With so many hair removal options available it can take forever to find a routine that works. For many women laser hair removal has become the be all end all option to permanently remove unwanted bikini area hair, however it’s important to get the facts and find someone reputable to do it. Below, Jenya Titova, Instructor to Asthetic Mentors and Physician’s Assistant to Board Certified Plastic Surgeon, Dr. Leonard Hochstein of Hochstein MedSpa in Miami, Florida dishes out the dos and don’ts for perfect bikini zone skin, whether you shave, wax or laser. Choose what’s right for you and stay in the zone!
Shaving
Do keep the razor sharp and new! Replace your razor every two to three weeks.
Do go slow! Ingrowns and irritation comes with quick motion. You want to go slower around the bikini area given angles and harder to reach areas. Slide the razor slowly and irritation will lessen.
“Pay attention to how you skin reacts when shaving. Do you get bumps and redness? If so you need an exfoliating and moisturizing routine,” suggests Jenya Titova.
Laser Hair Removal
“You really want to shave the day before,” advises Jenya Titova whose skincare expertise spans over a decade. “The laser can locate the follicles easier when shaved. It’s very important to use a clean, new razor to avoid having any lingering bacteria that could cause contact dermatitis (a delayed allergic reaction) after your laser treatment,” she adds.
Avoid coffee. Or anything with caffeine, really, it has been said to increase sensitivity.
Be rested and hydrated. Your pain receptors will be higher if you're fatigued and dehydrated.
Ask your technician to try different paces.Each technician has his or her own technique. Some perform in quick bursts, while others use a slow, continuous pace. One technique may feel better on your skin than the next.
Avoid tanning.Both tanning beds and the sun can be harmful after exposing your skin to laser, avoid both and put on SPF! “In warm weather climates, this is always a concern because women are always outside at the beach or pool. If you’re getting laser hair removal avoid the sun entirely for at least 3 days before your laser treatment,” cautions Ms. Titova.
Waxing
The key to successful waxing is skin prep a week before the waxing is scheduled. Exfoliation and moisturizing are essential. “You want the skin to be supple and not dry. It’s much less painful to wax skin that is moist as opposed to dry,” explains Ms. Titova.
Find the right wax. Hard wax is usually a honey color and is peeled by the technician using her hand, as opposed to the paper strips used to remove soft wax. It is commonly said that hard wax is less painful and better for skin. There is also sugar wax, and many other varieties that boast different benefits.
Make sure your hair is long enough. “This is often a downside to waxing. Hair should be at least ¼ of an inch long for wax to catch it. Many women never allow hair to grow this long making waxing a more difficult option especially if hair is coarse,” advises Ms. Titova.
Don’t shave in between sessions. Shaved hair grows back harder and coarser, as opposed to waxed hair, which grows back thinner each time. Shaving in between sessions ruins the benefits of waxing.
About the Expert:
Jenya Titova, MHS, PA-C/ Director of Medspa Operations
Jenya Titova comes to Hochstein Medspa with over 12 years of experience in several high volume, distinguished dermatology and aesthetic practices in New Jersey, Pennsylvania and Florida. She graduated with Alpha Eta and Summa Cum Laude Honors, in the top three percent of her class from Drexel University in Philadelphia. Since that day, helping patients reach their health and beauty goals has been a passion of hers.
Jenya is highly experienced in the fields of laser medicine, cosmetic fillers, neurotoxins and dermatology. She has even mentored many roundtable discussions and presentations for Physicians and Physician Assistants at medical conferences on new and current medical and cosmetic dermatology therapies.
Prior to leading the launch of Hochstein Medspa, Jenya spent over 3 years working side by side with Dr. Hochstein, complementing his surgical practice with variety of aesthetic medicine services.
In the field beauty medicine, Jenya set her skills apart from her peers by becoming an instructor for Aesthetic Mentors, where she trained physicians, new to aesthetic world, on techniques of enhancing patients’ appearance with cosmetic fillers and Botox. She is skilled in the use of Restylane, Juvederm, Voluma, Volbella, Belotero, Botox, Kybella among others. Jenya’s laser experience includes skin resurfacing with Halo and BBL by Sciton, tattoo removal, DiVa vaginal rejuvenation, Thermi RF skin tightening and Coolsculpting, to name a very few. Sclerotherapy and other cosmetic dermatology services are also within her skill set to address nearly any of your skin appearance concerns.
Jenya Titova’s heritage enables her to offer patient care in Russian and Ukrainian languages, as well as her “European touch” and vision of beauty and health. As she states, “Only through good communication top quality results are realistic and easy to accomplish. With that, I know my patient is sure to leave our medspa happy and satisfied.”
Young beautiful, woman waking up fully rested.
5 Ways Your Sleep Health Is Affecting Your Fitness Goals
It’s very easy to prioritize your morning workout routine over adequate sleep. I had a friend who despite going to bed late would always wake up very early every day just to get to the gym on time. Unfortunately, sleep is one of the things that are underestimated by most people. What we don’t realize is that sleep has a great impact on our fitness goals. If you are having difficulties achieving your fitness goals, you might want to take a look at your sleep health. Below are the reasons why.
How Proper Sleep Health Enhances Your Fitness Goals
Increased Energy Levels
The level of energy you have during your workout exercise is greatly affected by the quality of sleep you get. Maintaining a constant workout routine helps your body to get used to some routine. You’ll realize that if you work out every day at the right time, you’ll find it easier to fall asleep in the evening. A good night of sleep will help with your muscles to recover and restore all your energy making it readily available for your next day workout.
Inadequate sleep, on the other hand, will make you feel tired all the time and sluggish. As a result, you’ll tend to grab energy foods and beverages to replace the energy you didn't restore during sleep. This results in consumption of extra calories which will again take more time to burn out.
Increased Metabolism
Your body is able to recuperate from your daily exercise while asleep hence leading to restoration of metabolism. In addition, according to research, your body releases hormones that help in metabolism while you sleep. These include cortisol and growth hormone (GH).
Appetite Control
Ghrelin (a hormone that affects appetite) is always high in people who have poor sleeping habits. This hormone increases your craving for food and you will always feel hungry. A healthy sleep reduces the production of Ghrelin and increases the production of Leptin which consequently results in a better weight loss experience. This is according to a research by PLoS Med.
A Boost in Your Health
There is a close relationship between sleep and the immune system. When you sleep, disease-fighting substances, such as melatonin, are released into our bodies. According to Dr. Mercola, our bodies are able to fight diseases such as cancer due to these proteins, hormones, and chemicals that are released during sleep.
If you are sleep deprived, these substances will not be available to fight infections, viruses, and bacteria. As a result, you will get more prone to diseases or take a longer time to heal. This does not mean you dedicate extra hours of sleep, but rather ensuring you get at least seven hours of sleep each day.
Lack of Focus
According to the National Sleep Research Project, if you stay awake for 17 hours, you will start behaving like someone who has taken alcohol. Therefore the lack of sleep can hinder your focus, vigilance, and attention making it more difficult to practice your fitness regimen.
In Conclusion
If you want to be successful in your fitness goals, learn to prioritize your sleep health. How can you do that? By creating a sleeping routine, ‘turning off’ your brain at least two hours before you get to bed, and most importantly make your bedroom your small sanctuary.
Remember that sometimes it might take as long as 30 days for the routine to work. Don’t lose hope. If you can’t use all the tactics, start by employing some and before you realize it you will be enjoying your sleep. For you to meet your fitness goals, you need to combine eating healthy, doing your exercises regularly, and getting quality sleep for your body’s rejuvenation.
Bio: Sarah is the editor of sleepydeep.com. Feeling the repercussions of being an irregular sleeper for far too long, she decided to do something about it. She learned why sleep is so important and how to maximize it, and is now helping others who are struggling to find their right sleep routine.
Get The Workout Done: How to Overcome Mental Difficulties In Training
Working out on a regular basis and sticking to your training schedule is not only a physical challenge to many people. The mental challenge which many people who are willing to becoming and staying active and fit can also be an obstacle for reaching the training goals and expected results.
There are cases when even the most avid athletes and workout enthusiasts feel a lack of motivation and even start to have doubts and negative thoughts about the whole exercising thing. These mental roadblocks can actually cause a person to quit training or at least consider quitting.
These are the main moral difficulties in training which many of us need to overcome at some point. In reality, regular exercise can actually help train our mentality as well as our bodies.
Here are some tips on how to fight and overcome these mental obstacles and stick to your workout plan:
You must learn to really believe in yourself and in your ability to reach your exercise goals! Whether you are training for a marathon, a match, or for the sake of losing 20lbs - you must first believe in your own willpower and strength to stick to your training plan and be able to achieve and even surpass the results and goals you have set for yourself. Yes, training is difficult, but you are stronger than that, and can push yourself through your workout -it is all a matter of believing that you will succeed.
If you haven’t already - choose or make up a personal mantra which you find particularly inspiring and motivating. Keep repeating it to yourself before and during the training session. You can even order a T-shirt with your mantra printed on it, or stick your mantra to your fridge door, so that you see it daily. Pick a mantra which will help motivate you to go to the gym and keep repeating it during a particularly rough workout. You will soon find that by speaking to yourself you will start thinking more positively about the whole training process and its meaning for you personally.
Compile a playlist with all of the songs or tunes which you find energizing, motivating and which will help you get through those tough workouts. You can make up your own list of power song or music, or you can pick from the wide variety of playlists for running or for training which you can find online.
Focus. This tip may be a little tricky, and you need to find the right formula which works for you personally, but many people find that either tuning their brains off during a particularly tough and painful workout or actually turning their brains inward and focusing entirely on their own performance and their body helps keeping them going.
You should try both approaches to see which one is more effective when you are starting to struggle and begin thinking about quitting. Being able to disassociate your brain from the physical pain and effort can be helpful, but so can focusing solely on your body in order to ensure that every movement you are making is performed well. Some people choose to use a combination of both methods to overcome the mental barriers which can appear during a strenuous workout or run. This technique may need some exercising and some testing, but once you find the right balance between the two, or master the one which works for you, you will be able to ensure that you can achieve your training goals, no matter how tough it gets at times, and no matter the pain, discomfort and self-doubt you may be feeling.
Written by Cara Haley. Cara is a fitness enthusiast, footwear fanatic and manager of Comforthacks.com and Fitaholic Gear – sites dedicated to helping people find the most suitable footwear for their needs.
Advanced Beach Body Workout
The term “Beach Body” has widely escalated throughout all social media channels, TV ads and magazines lately. As a personal trainer, I advise my clients to keep track of their fitness and nutrition habits throughout the whole year, but if you find yourself in the situation where you want to look your best in a short period of time, e.g. the summer season, this article is for you.
Here I will cover the most frequent questions related to the beach body and its goals: what is it, where to start and how to achieve it.
Let’s get started.
What is a ‘Beach Body’?
The definition of ‘Beach Body’ is quite complex as for each individual it probably means a totally different thing.
For those who struggle with a few or more additional kilos, a beach body might be achieved if they just lose a couple of kg and manage to fit into a smaller size than usual. For others, who might already be very fit and quite slim, losing body mass is not really needed - they would only have to reduce their body fat around 10-12%.
When it comes to guys we find that there usually are two types of beach bodies they’d like to achieve: the ones who want to lose their ‘beer belly’ and the ones who want to develop a six pack they can show off at the beach.
Easy to see only you can define the term “beach body” and what it means to you.
Achieving the Beach Body: Where Do I started?
You’ll need to get started by evaluating your current physical state and defining realistic short term goals.
First of all, you should analyse your nutrition and physical activity habits. The Internet can help you here in many of these areas, although, for complete beginners, I advise to book a consultation with a personal trainer and get started at least with a few personal training sessions as and when possible. A nutritionist is also advisable.
In my opinion, magazines and the Internet are full of unreliable information which might harm you instead of helping you out. Having a proper, qualified trainer around you answering all of your questions as well as providing you with all the necessary information will make your beach body goals easily achievable! A personal trainer or nutritionist will clarify where to start and what to do.
How Long Does it Take to Achieve a ‘Beach Body’?
Once again, this highly depends on each individual and his/her expectations. In general it would take around 12 weeks to see visible changes in your body.
I can promise you that in that amount of time you’ll feel your energy levels increase and your mood improve. Overall the body will tone much faster!
Let’s Talk Training
No matter what the beach body goal that you’re trying to achieve is (six pack, enhanced muscle mass or a slimmed down physique), as a female personal trainer I mostly recommend compound moves.
Compound moves are exercises that train several muscle groups at once: squats, lunges, leg press, pull ups, push ups, etc.
Also, these moves play an important role in improving insulin sensitivity to a greater degree. By using up the supply of glycogen stores in the various muscles, compound moves allow your body to keep the insulin levels steady for the rest of the day and as well as allowing the mobilization of fatty acid.
What is more, compound exercises positively affect the hormonal response that is beneficial in building muscle mass and/or burning fat. Production of testosterone and growth hormone can be triggered by an intense set of squats as well.
Another training style that brings phenomenal results and helps to get in shape miraculously (especially if you are trying to lose weight), is HIIT (High Intensity Interval Training). These training styles are exactly what I would advise you to concentrate on while preparing your body for the beach – combination of compound moves and HIIT would be the best way to get your body in shape in the shortest period of time.
HIIT has many benefits for improving your body composition and helping to prepare your body for the beach season. First, it takes only about 15 minutes a day to achieve visible results in a short period of time. Second, with HIIT training, you will not lose muscle, only fat. Third, HIIT will help you strengthen your heart and increase your metabolism. Last, but not least, you can do it anywhere and no equipment is needed.
Doesn’t it sound just great?
Let’s Talk Nutrition
What are the basics of eating well? Eating 4-5 protein based meals, including a good amount of fruit and vegetables in your diet? Not so simple.
Everything, once again, depends on your body transformation goals: if you want to reduce your body fat percentage to a certain amount and see some serious definition, keeping the principles stated above would simply not suffice.
Counting your macronutrient intake is the key in achieving your goals. This does not mean that you will need to be weighing every meal you prepare, but knowing the essentials is definitely important.
One of the most important principles of healthy eating for the goal of reducing body fat percentage is taking protein with each meal with lots and lots of vegetables. Try not to get obsessed with counting calories, better think about portions and healthy snacking options.
Also, getting rid of refined sugars and ready meals (including soups), would be essential.
Workout
The following workout is suitable for all fitness levels. Although, for advanced trainees, some additional guidelines might be given. The warm up part is essential before starting any workout. It prevents your body from soft tissue injuries and prepares the muscles for the effective workout!
Warm up
Start with active drills, such as jog or sprint on the spot. Continue with wide shoulder rolls, neck rolls/twist and end the warm up with a few burpees and star jumps.
Full Body Advanced Beach Body Workout
SQUATS
Beginners: start with your own body weight 3 sets x 20 reps.
Advanced: start with an empty Olympic bar, followed by challenging weight by 3-4 drop sets. Make sure you have a spotter to help you.
PRESS UPS
Beginners: 3 sets x 10 reps
Advanced: Use bench press. Start with an empty Olympic bar, followed by challenging weight by 3-4 drop sets. Make sure you have a spotter to help you.
BURPEES + SPRINT
3 sets of 10 reps.
Beginners: 10 sec sprint after every burpee.
Advanced: 20 sec sprint after every burpee.
WALKING LUNGES
3 sets of 26 reps.
Beginners: Body weight only.
Advanced: Use kettlebells for extra weight. Add 2-4 pumps on every lunge down or keep weights above your head to involve your back, shoulders and arms.
SHOULDER PRESS
Beginners: 3 sets of 10-15 reps, using challenging weights. In addition, barbell or dumbbells can be used.
Advanced: 5-6 drop sets plus additional 2 sets of super light weight pump half way. In addition, barbell or dumbbells can be used.
MOUNTAIN CLIMBERS
All levels: 3-6 sets maximum holds for climb.
HIIT
Choose your favourite machine or go outside:
Outdoor run or treadmill
Stationary bike or outdoor bike ride
Warm up: 2 min at moderate speed.
Workout: 15 sec as fast as you can + 15 sec rest (beginners can take 30 sec rest) x 5-10 times. Followed by 2 min moderate speed. You can repeat the workout twice or three times.
For advanced only (indoors): you can increase an incline for resting periods and decrease for sprints.
Rest: Appropriate rest is required for all trainees. Weight training anything between 30-90 sec.
Tempo: Emphasising negative eps (slow lowering).
Summing Up
The process of getting your beach body can be a little complex; achieving great results in a short period of time requires clear goal setting and the right execution plan.
From my professional experience, the most effective way to achieve a beach body is by having a qualified person (fitness instructor, nutritionist, etc.) next to you helping you out. At least try to have a chat with one before taking any actions.
Also, a balanced nutrition and the right choice of exercise play a key role in making this process as quick and easy as possible!
BIO BOX
Justina Triasovaite is a certified female personal trainer and also runs justinatraining.com, a site with useful information for those who are interested in general fitness and body transformation. A committed health and fitness fanatic, Justina is very passionate about helping transform people's lives.
IS YOUR JOB MAKING YOU SICK?
7 Work Related Anxiety Triggers and How to Ease the Stress
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Whether you work from home or go to an office daily; you are always working for someone else. Your services, talents, skills and knowledge are being exchanged for money and that means meeting expectations. It also means dealing with daily triggers that frustrate us. According to Dr. Sanam Hafeez, these triggers build up stress which may negatively impact our personal relationships physical health. Dr. Hafeez, a NYC based licensed clinical neuropsychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, offers 7 work related anxiety triggers with tips on what we can do to deal with them.
Fear Based Bosses
Bosses who focus on possibilities and solutions inspire creativity and collaboration. Fear-based bosses aren’t leaders they are energy drainers. They have quick tempers, focus on problems, complain and threaten. According to Dr. Hafeez people make the mistake of remaining in a job for the wrong reasons. “Being spoken to harshly every day is no way to live. It’s abusive and causes anxiety. My advice, file a complaint with human resources and resign. Your well-being matters first and most.”
Co-Worker Cliques
Some work cultures include gossip, passive aggressiveness, undercutting, sabotage, and verbal jabs that would rival any high school clique. “If your work is solid, align with others who are focused and keep your eye on the prize. You have a job to do and your focus will be thrown off by unnecessary cattiness. When you hear a group of co-workers gossiping, politely excuse yourself,” advises Dr. Hafeez.
Technology Glitches
We’ve all had instances where we want to throw our computers out the window, stomp on our cell phones and kick a vending machine after it gobbles up our last 2 singles. “Technology is what led to a higher standard for speed and efficiency. When we can’t get what we want in .005 seconds we get agitated. It’s conditioning,” she explains. “Centering is a great technique that helps delay reaction time to stressors. Before pounding on the copy machine, step back count to 5, breathe and pivot to fixing whatever may be wrong or finding someone who can assist.”
Presenting
You can be the most articulate, outgoing person and still have anxiety when it comes to presenting to a group. It is common for people to experience insomnia, nausea and tension headaches leading up to an important presentation. Preparation is key. “Allow ample time to gather key points and mentally rehearse your presentation while doing another unrelated activity such as cooking, cleaning, walking or running, to release stress and remain present suggests Dr. Hafeez.”
Your Commute
“Once you exceed 30 minutes one-way, your happiness level drops and your stress level rises,” says Dr. Hafeez. A coping mechanism she suggests is to use the commute as a time to learn. If driving, tune off the negative news talk radio and opt for interesting podcasts or audio books. If stuck on a bus or train, reading a book, watching a show on the iPad, or getting a head start on email are also ways to make the time fly.
Business Travel
Rushing for airplanes and dealing with weather delays and over-booked flights not to mention navigating an unfamiliar place will stress anyone out. “Preparation and a solid backup plan is a great way to ease pre-business travel stress. While face-to-face meetings may be optimal, skipping a flight and opting for a video conference may be a less stressful option.”
Quotas and Commissions
While most workers love the self-determined earning potential of a commission-paid job, they still find it stressful when they look at the numbers and fear coming up short. “Anxiety is cause by excessive worry about future events you believe you cannot control, explains Dr. Hafeez.” It may sound harsh but setting higher targets can be helpful. When you raise the bar at making 50 sales calls instead of coasting by with the usual 20, you’ll most likely complete 30 and will feel accomplished. “Acknowledge daily wins and break down the effort into smaller chunks of time so you focus on what’s in front of you,” she advises.
About the Doctor:
Dr. Sanam Hafeez PsyD is a NYC based licensed clinical neuropsychologist, 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.
Forever Fit: How to Maximize Your Workout Plan & Get Results
As the summer time emerges, many people are working hard to get in shape. However, it's best to just maintain a healthy lifestyle and remain forever fit. If you'd like to change your approach to physical fitness and achieve the best body you've ever had, consider implementing these four ideas into your lifestyle.
Try HIIT Workouts
HIIT is an acronym that stands for High-Intensity Interval Training (HIIT). HIIT workouts are great for maximizing your workout plan because they're time-efficient and physically effective. When you work out at a high level of intensity, you physically can't do that for long periods of time. No one sprints a marathon. Usually, a sprint is no more than a few hundred meters. One example of HIIT training involves going back and forth between sprinting and jogging. Sprint for a minute. Jog for two minutes. If you do this for 20 minutes without stopping, the bursts of high intensity will allow you to get more of a workout than jogging for an hour.
Avoid Ruts
If you do the same workout repeatedly, your body will get used to it. The key to getting the best workout plan involves challenging your body. Your body naturally wants to go with a comfortable flow. Switching it up will keep your body guessing. Try outdoor running on Monday. Dance in a cardio dance class on Tuesday. Do a boot camp on Wednesday. Hop on a stationary bike and enjoy spinning on Thursday. Use Friday for a good session of yoga. Take Saturday off and go for a walk on Sunday.
Get Special Training
For those who need someone else with them on their health journey, getting specialized training from a trainer, gym or some other source is a great way to go about it. When you sign up for a training session, such as those at Halevy Life, you’ll learn what it takes to reach your fitness goals. After all, it's hard to see the picture when you're in the frame. During training, you’ll be most likely surrounded by professionals who are well-versed in the schematics of the human body and will push you to greatness. Just make sure to do your research and find a trainer or training system that's notorious for delivering results.
Rest and Eat
In order to stay physically fit, it's important to remember that it's not just about exercise. There are other moving parts to the equation. You've got to remember to rest and allow your body to recover from the workouts. You also need proper nutrition and hydration. Diet and exercise go hand in hand. However, society will make you think it's important to push and take no breaks. If you'd like to become more fit and get results with your workout plan, remember to rest.
These four tips will truly take you far in your fitness goals. As you continue to develop your physique, you'll naturally experience a better quality of life. As long as you remain consistent and listen to your body, you'll be able to maximize your workout plan and get results.
HOW TO STAY FIT WHEN TRAVELING
By Sloane Davis
Trying to stay fit and healthy can be challenging when traveling. I always tell my clients that the goal should be to maintain, not gain while away. And while I am an advocate for living life and enjoying all that is has to offer, going on vacation shouldn’t become a free for all to throw in the towel when it comes to health and fitness.
A common question I receive from many prospective clients is “I am going on vacation soon. Should I wait to start the plan or start right away?” My answer is always this: There is never a “good” or “easy” time to start. You have to learn to live a healthy lifestyle which is what my plans aim to do. In other words, start the plan today. That way, when it does come time for vacation, you have the tools you need to maintain, not gain.
While you won’t track every food that goes into your mouth on vacation, subconsciously you are much more aware of how your meals should look and be balanced if you are following a plan prior to vacation. I can’t tell you how many clients come back to have not gained an ounce. THAT is WINNING!
Here are some tips to help you stay fit and healthy when traveling:
Drink a lot of water – Lots of walking, hours spent outside in the sun… traveling can be exhausting. The airplane ride alone will dehydrate you from the altitude. I love to take a reusable water bottle and fill it up after I pass through security to take on the plane with me. This ensures that I am drinking throughout the flight and don’t have to wait for the flight attendants to serve me. And when they do come to serve, take it! Drink all the water you can. You will feel so much better getting off the plane hydrated instead of tired, queasy, tight, and drained.
When you get to your destination, continue to drink water. Incorporate foods that also contain a lot of water such as lettuce, watermelon and cucumbers.
Stick to your normal routine as much as possible: Just because you are away doesn’t mean you have to throw in the towel and eat everything in sight. This goes especially for all inclusive resorts or a buffet. Just because you pay for something doesn’t mean you have to overdo it. Breakfast included in the hotel? Stick to an omelette, a piece of toast or oatmeal, some fresh fruit and one “treat.” You don’t need muffins, bacon, hash browns, pancakes AND french toast if you normally don’t eat that at home. That’s just being a glutton. Pick one savory food and enjoy it. Tomorrow is a new day and a few hours later you will be eating your next meal again.
Keep things in moderation: You don’t have to have everything in one day. Bread, alcohol, dessert all add up at one meal. All 3 along with your meal could mean your total daily allowance of calories or more. So pick one, and choose another the following day. It doesn’t have to be all or nothing.
If you tend to eat more at night, then keep your breakfast and lunch on the lighter side. If you know you are going to have a few cocktails for happy hour then moderate your intake during the day. It is all about balance.
Try to keep active: If you normally workout daily then try to go to the gym half the amount of days you are on vacation. Vacation is just that…a break, so don’t feel like you have to hit the gym at 7am each morning to feel good about yourself. Let go of some of the stress. Go for a walk, enjoy the outdoors and do something entirely different then you are used to.
If there is no gym and you do want to workout, pack resistance bands. They are super light and there are so many exercises that you can do with them (see my video on how to here) . You could also incorporate some body weight exercises or plyometrics in your hotel room (see hotel room workout video here). Just 20 minutes a day will make you feel a whole lot better and most likely help you make better decisions throughout the day.
Have the willpower to stay on track: I know sometimes this is easier said then done, but I can guarantee that you will feel so much better coming home from a vacation knowing you enjoyed it yet didn’t gain a pound rather than coming home 5 pounds heavier only to have to work it back off. We all know how easy it is to put weight on and how difficult it is to take it off. Just a few minor tweaks each day while away can mean the world of difference.
You are stronger than you think. Choose your battles while you are away. Don’t cave into defeat. You can do it! Vacation is so much more than eating everything in sight. Take the time to enjoy those you spend it with, the scenery, and the culture it has to offer. The food is just a bonus, not the entire package.
Sloane Davis is a Certified Nutritionist and Personal Trainer who has helped thousands of people, both men and women, around the world get in to top shape both mentally and physically. Sloane has her undergraduate degree in Bachelor of Arts from Syracuse University and became accredited through ISSA with her degree in Sports Nutrition and Personal Training. She works personally and online with thousands of clients around the US and globally.
As summer is in full swing, it’s important to put your best hair forward with healthy and gorgeous locks that are sure to impress. From taking essential vitamins to a simple head massage, hair restoration expert Dr. Baiju Gohil breaks down some easy ways to get enviable hair this season.
Dr. Gohil is a board-certified surgeon and Fellow of the American College of Surgeons, dedicated to hair restoration and hair loss treatment. He opened Robotic Hair Restoration Long of Island (RHRLI) in July of 2015 and continues to transform the lives of his male and female patients.
His hair expertise is unparalleled with over 10 years of experience and you can check out his hot hair tips here:
Vitamins: Vitamins A, C and E can play a vital role when it comes to having beautiful and healthy hair. Adding biotin, zinc, magnesium and niacin can also have significant benefits.
Eat Right: Eating the right foods can provide essential nutrients for your scalp and hair follicles. Foods high in protein and iron are extremely important, as well as enriched foods containing omega-3. It's also important to be careful of those crash diets that can void your body of these vitamin enriched foods and proteins.
Hair Care: External hair care is vital if you want healthy hair. Weekly deep conditioning is crucial for maintenance and limiting the use of heat (curling irons/hair dryers/flat irons) will minimize damage to your hair. Finally, applying essential oils 2-3 times a week and limiting hair washing to every 2-3 days can also be beneficial.
Massages: Massaging the scalp as often as possible is also very helpful in promoting healthy hair. This increases the blood flow to the follicles, helping to provide important nutrients to the scalp and hair follicles.
Therapy: If someone is suffering from hair loss, there are three FDA cleared and approved therapies that can help to slow down and possibly stabilize that process in both men and some women, depending on the underlying cause. Low level laser therapy, finasteride (Propecia/men only), and topical minoxidil (Rogaine-5% for men and 2% for women) may all be helpful depending on your situation.
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