Author: melissa

We’ve all probably experienced the fear of being seen working out, sweating, breathing heavy, and being new to an exercise routine. With the past couple of months of COVID-19 lock down, many of us are kinda out of shape and wondering how we can get back to where we were before this started.

Hopefully this article will soothe your nerves and get you excited to visit the gym, either for the first time or just to get back to what you started before.

Here are some tips for reducing gym anxiety:

1. Practice some things at home first. If there is a particular move or exercise that you fear being seen doing, try it in private first. Work out the kinks, find out the proper form, and maybe practice in a mirror. Try recording yourself on video and watching it. You may not look so bad after all. Once you get used to it and feel like you are doing it right, you may not be scared to be seen doing it.

2. Find an empty room at the gym. Many gyms have private rooms that you can use to get your workout in while not being seen by everyone. Get your confidence up in a room with less people, and work your way into the full gym crowd eventually.

3. Swallow your pride. This suggestion is for all of you logical thinkers out there. Every single person that has mastered something was once a total beginner. Imagine your biggest inspirations, and realize that they, too were once a total disaster at what they do. How can you get better if you are afraid to get started? They didn’t let their fear stop them, and neither should you!

4. Take a friend or two. Many people are much more willing to do something if they have friends to support them. If your good friends are there with you, will you feel more at ease? Consider talking to some people and sincerely ask them to go to the gym with you. You will all benefit from the deal!

5. Ask an expert. Is there someone you know that does really well in their exercises and can provide some good advice for you? How about someone to reach out to that works at your local gym? They may have the perfect way to put you at ease and make you feel comfortable going to the gym and really owning your workout.

Hopefully these tips will help you consider going to the gym and getting healthy, even if you are anxious.

As always, make sure you talk to your doctor before starting or stopping any exercise routines.

With the new COVID-19 prevention lifestyle we have been forced into, things are changing. Not only are we unable to see our family and friends, but we can’t go to doctors appointments like we used to. You may have already made an online appointment with your doctor recently, and may wonder what to expect.

Most of us have never seen our doctors outside of their office in a face to face meeting, so here are some helpful bits of information for you.

Here is how to prepare for your next virtual doctor’s appointment:

1. What you’ll need – Make sure you have a smart phone or a good computer hooked up to internet with a webcam that works. If you don’t have a device or internet, you may need to start investing into new technology. That is, so that you are able to function during this new online life caused by that big bad virus. Perhaps look into spending your stimulus money on a new phone, internet package, or computer. It’s never too late to learn a new thing!

2. Practice first – Do a practice call or practice chat with family or friends. The platform your doctor uses will probably be different, but you should learn the basics of face time chats online. This might come in handy next time you are feeling lonely and want to see friends or family.

3. Make a list – Have you been having any new health issues, or does something need adjusted? Make a list of what you may need from your doctor. Prescription refills, new symptoms, or recurring symptoms are important to discuss. Sit down a few days before your appointment and think about what you may need to talk about.

4. Audio issues – The volume and sound may not actually work on your doctor visit. You and your doctor may be doing everything correctly but there might be sound problems. Considering how many people are seeing their doctors online now and how new these systems are, bugs might still be there and something may go wrong. If the audio doesn’t work, your doctor may hang up and call you on the phone instead. Be ready to switch to a phone call appointment.

5. Looks aren’t important – You don’t need to look good. Your doctor is also working from home, and they have probably seen you at your sickest and worst anyway. Don’t give yourself anxiety about how you look. They just need to discuss your health, this isn’t a beauty contest. Do your hair and makeup if you would like, but it isn’t necessary.

With these four simple tips, you should do very well in your first online appointment with your doctor.

To be truly healthy, you must regularly exercise and get that blood pumping.

At first, it can be exciting and invigorating to begin a new workout regimen. However, it can become tedious and feel more like an obligation than a healthy activity.

We’ve all experienced the struggle of getting bored of our exercise routine. This article will help to give you some new, refreshing ideas to keep your interest. These tips will motivate you to continue a long habit of getting the movement your body needs.

Fun and motivating workout ideas:

1. Join an online group class – Other people can be extremely motivating and exciting when involved in your exercise routine. They can teach you how to do new things. They are supportive, enthusiastic, and happy to see you moving your body. If you allow them, these group class members can become your best friends and extended family. Search Facebook, YouTube, or other internet sites for online exercise classes.

2. Hula hoops, juggling, and other circus activities – One of the biggest mistakes we make as adults is that we stop playing. Play is critical to continue throughout your teenage and adult years, and you should not stop just because you aren’t a kid anymore. Not only are these activities fun, but there is a huge variety of choices with versatile benefits to your health. If this piques your interest, start with a google search of “flow arts” or “circus arts”.

3. Involve your dog – If you own a dog (or several), they will benefit from exercise. Keep your best friend happy and healthy with frequent adventures. If you can’t get motivated to move for yourself, your family pet(s) are a great reason to keep at it. Dogs are so much fun and can keep you smiling and laughing during your workout. Try going on a hike with them.

4. Learn to dance – I know most of you are probably thinking about how scared you are about looking like a fool while you try this suggestion. However, that fear really doesn’t help you, and may be preventing you from being healthier than you’ve ever been in your life. Dance is unbelievably good for you and your whole body. No one is born knowing how to dance, and it is never too late to start. Start looking into some dance tutorials, take a class, or get a video game based on helping you learn to dance.

5. Get video of your routine – Not only will this help to motivate others, but it has other benefits! You can hold yourself accountable by recording and/or posting your video to social media. You can view your videos and make sure you are doing your exercises correctly. You can view the ways your exercise can be improved, sped up, or slowed down. Your followers might become inspired to start exercising just like you!

With these tips and a bit of bravery, you are sure to start changing your life and becoming much healthier and happier with your activities!

While the impacts of the corona virus are starting to become a new normal, many people are feeling cooped up and claustrophobic in their homes.

You may be one of them, and you may be seeking some guidance on how to find relief from the stress.

The nice weather is coming and soon you and your family will play outdoors. Until then, here are quite a few things you can try at home to cure your cabin fever.

Our tips for coping during this difficult time:

1. Arts and crafts – You may or may not be artistic or good at crafts, but what better time is there to start than now? You can use just about any materials you have laying around the house, and you might surprise yourself.

2. Baking and cooking – Not only is this a great option to make healthier meals, but you will get practice with making food that tastes great. Stock up on some good seasonings and ingredients, make sure you have the right dishes and pans, and start looking up recipes!

3. Home workouts – Even if you are stuck in a small space, there are a few types of workouts you can do to help you feel better. Something as simple as jumping jacks, stretches, push-ups, or lifting some heavy books will be better than nothing.

4. Face time with friends and family – Do you have a smart phone or a good computer with internet and a web cam? Try video calling your friends and family. Make it themed, play some board games with them, or just talk about all that has been going on. They might be happy to see your face.

5. Organize and de-clutter your home – This is going to work wonders for how large you feel your home is. If you have way too many things clogging up your home, it is an excellent time to find out what you can donate or sell. You may have something to sell or donate that someone else really needs. Once you’ve cleared that out, organize the rest of your home. You won’t regret it!

Some other helpful tips are to start gardening, power wash your house or porch, clean out your car, or take your dog for a nice long walk.

These tips are sure to take the edge off of your cabin fever.

You’ve almost certainly heard the phrase referenced in the title of this piece. You may have even used it yourself.

It raises an interesting though. Can you actually throw your back out, and what, exactly does that mean?

Assuming you can, how can you avoid doing it?

Those are all great questions, and we’ll address them in this piece.

First and foremost, yes. People can absolutely throw their back out, which is shorthand for doing anything that causes sudden, acute back pain. While it’s certainly possible that it can happen to anyone, the people who are most at risk are the elderly and people who are out of shape and/or overweight.

The elderly tend to have a more limited range of motion. People who are overweight and out of shape put more stress on their backs simply by carrying the extra weight around.

Far and away the most common cause is muscle strain. It is normally caused by lifting something heavy improperly or moving, bending or twisting wrong. It is possible that your sudden back pain could be caused by a condition like cancer, an infection, a damaged vertebra, or a herniated disk. However, those are incredibly uncommon.

In the vast majority of cases, sudden, acute back pain will go away on its own, usually in 72 hours or less. However, you can help the process along by resting your back and alternating ice and heat treatments.

Having said that, there are a few signs that you’ve got a more serious problem, including:

• A loss of sensation in the legs
• Weakness in your legs to the point that they won’t hold your weight
• Bladder or bowel control issues
• Fever or other symptoms of illness occurring in tandem with the pain

If you experience any of these, see your doctor or chiropractor right away.

Most people know that stress kills. It lowers your immune system, raises your blood pressure, and has other nasty effects.

Unfortunately, knowing that and taking steps to reduce the amount of stress in your life are two very different things.

The good news is that there are things you can do. In this article, we’ll outline a few basic steps you can deal with the stress in your life.

Get Outside

First and foremost, any time you feel your stress levels rising, stop what you’re doing and go for a walk outside. Preferably in nature if you have a wooded area near your home.

The science is clear on this point. A fifteen minute walk outside will reduce your cortisol levels by an average of 25 percent. In comparison, a fifteen minute walk in the woods will reduce your cortisol levels by as much as fifty percent. That’s impressive and it makes a short walk in the woods the #1 way to reduce your stress.

Get More And Better Sleep

Maybe you thought that bedtimes were for kids. The simple truth is that when you go to bed at the same time every night, you condition your body to expect sleep and your body likes that. The routine is good for you. You’ll find you get a better night’s sleep every single night just by sticking to an established bed time. Given that a big part of our stress is caused by lack of sleep, that’s compelling.

Exercise

You don’t have to go crazy here, but exercising even moderately on a regular basis floods your body with endorphins which make you feel great. Exercise, then, is a win-win. Not only does it make you healthier, but you’ll find your stress levels dropping rapidly. What’s not to like about that?

There are plenty of other things you can do to reduce or eliminate stress, but if you stick with just the basics and follow the tips above, you’ll be amazed at the results!

Do you work from home at least a few days of the week? If so, it’s probably something you enjoy, but there are certain challenges that come with working remotely.

It’s easier to get distracted and it’s harder to stay motivated to get the work knocked out.

With those thoughts firmly in mind, here are a few tips that will help you stay healthy while you’re working from home.

It Starts With Your Workspace

Stress is a major cause of health-related issues. One of the major drivers of stress for people who work at home is that feeling of being torn between work life and home life. Your workspace and the way it is organized can really help keep your stress levels down. A well-designed workspace is all business, with few, or no home life distractions.

When you sit down at your workspace, the message is clear: You’re there to get stuff done. If possible, dedicate a home office around the task of working from home and close the door to keep the distractions at an absolute minimum.

Take Frequent Breaks

Unlike working from the office, there’s no one to scold you or to look down their nose at you for taking frequent breaks. Take advantage of that. Every hour or so, get up and stretch. Move around the house. Check in. Not only is it good for your blood flow and your aching back, but it will help keep your stress level under control because you’re able to stay plugged into your daily life.

Eat Well (and Often!)

Is there a rule against eating at your desk at work? If so, then you’ll probably enjoy keeping snacks at your desk at home. It’s a good way to flaunt that rule, which also helps reduce stress. Also, eating well and staying hydrated is obviously an essential component of staying healthy.

Naturally, there are plenty of other things you can to do stay healthy while working from home. Even if you stop here, you’ll be miles ahead of the game, and that’s great news indeed.

If your state or city has closed your local gyms, you should keep reading for when they open up again.  If you’re reluctant to give the gym up because of the virus, here are a few tips about gym etiquette and hygiene that will help keep you and everybody else safer and healthier:

Keep Your Hands Clean

It’s amazing how many people forget to wash their hands before and after a workout. It’s often the simplest and most straightforward thing that gets overlooked. The simple truth is that you’re handling gear that’s been touched by hundreds of different people. Washing your hands is always important, but these days it’s more important than ever!

Keep The Equipment Clean

In a vein very similar to the one we just talked about above, it pays to be considerate and wipe the equipment you’re using down when you’ve finished with it. Fully 74 percent of gym members reported in a recent survey that they’ve witnessed people using the equipment and then not wiping it down when they’re finished. Be in the proud minority that thinks more of others!

Shower Right After Your Workout

No matter how careful you are, you should still shower after. Any time you’re in a place with lots of other people, and especially when you’re in close proximity and handling lots of the same equipment, it’s easy to get germs on your body. Don’t risk taking them home with you. Grab a hot, soothing, relaxing shower right after your workout and let the germs get washed down the drain.

There are plenty of other things you can do. Even if all you do is stick to the basics outlined above, you’ll be miles ahead of the game. The world is never going to be done with viruses and harmful germs. Stay healthy out there!

When you work out, you get hungry and should eat. Whether you’ve purchased a gym membership and go there 3-4 times a week or you’ve simply committed to working out on a regular basis at home, you’ve probably noticed more than a few hunger pangs after your workouts.

That’s perfectly natural. It’s simply your body’s way of letting you know that it needs a resupply of nutrients. Of course, some foods are better than others. If you’re looking for some guidance about what kinds of things to eat after your workout, here are some helpful suggestions:

Quality Protein – You’ve got lots of great options here and you don’t have to be shy about the quantity you consume, as long as the quality is there. Your best options on the protein front are:

• Chicken
• Fish
• Eggs
• Nuts

Don’t Skimp On Carbs – Even if you’re dieting along with your exercise routine, don’t fall into a diet that requires you to drastically cut, or even eliminate carbs. Your body needs them because they provide a near-instant source of energy. Stay away from processed and sugar filled carbs. Stick with whole grains and healthy choices.

Something To Wash It Down With – Staying hydrated is every bit as important as eating quality carbs and proteins after a workout. Water is, of course, an excellent choice here. However, depending on how much you sweat during your workout, you may want to consider coconut water to help replace lost electrolytes. Perhaps try some some vegetable juice to give you an infusion of a broad range of vitamins and minerals.

If you’re looking for specific food recommendations, here are a few excellent post workout choices:

• Grilled chicken with steamed or sautéed vegetables
• A veggie omelet with some avocado on the side
• A slab of grilled salmon paired with a baked sweet potato
• A bean burrito, brown rice, guacamole and some salsa

Any of these will give your body what it needs after a vigorous workout and make your taste buds happy too!

Traveling can be a risky business that opens you up to a broad range of potential accidents, hazards, and the pain that can accompany them. Your back and neck are especially at risk, which is a fact that makes travel a daunting challenge for people who suffer from chronic pain in those areas.

One of the most common causes of back and neck pain while traveling relates to the luggage you bring with you and how often you have to handle it. This includes loading it and unloading it, moving it to baggage areas, picking it up from baggage claim areas, etc. Given all of that, it’s actually a wonder that more people aren’t hurt while traveling.

Fortunately, there are a few simple things you can do to minimize your risk of pain and injury while traveling. These include:

Get Assistance – Let’s start with the obvious. Most bus lines, airlines and other transportation hubs have assistants standing by who will, for a nominal fee, be more than happy to provide help. If you’re worried about the possibility of injury, this is a great, low-cost way of avoiding the issue completely. It’s honestly well worth the money spent. After all, it could mean the difference between a trip spent in agony and an enjoyable experience.

Pack Light – If you’re reluctant or unable to make use of paid assistants, then the other simple way to minimize your risk is to get in the habit of packing light. Less “stuff” brought with you translates to less weight, which means less stress and strain on your body.

Mindfulness – In addition to packing light, it also pays to be mindful any time you have to move your luggage from one place to another. Use proper lifting techniques, lift with the legs not with the back, and don’t try to move all of it at once. Just take your time, moving first one bag and then another.

While following the tips above won’t guarantee a pain free trip, it will go a long way toward minimizing your risk. Try it for yourself and see!