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4 Core Exercises For Pull-Up Strength For Women

The pandemic has been a learning curve for all of us. The most important aspect in our life is our health. And that has been reinstated by the virus. The rise of online fitness classes prompted many amongst us to join in virtual gym classes to sweat it out. An increase in the number of fitness influencers was observed on Instagram. Who would’ve predicted that the shred workout will continue to be one of the most popular workouts? When Jillian Michael launched the shred workout, we were all lazing on our sofas!

After researching endlessly and talking to several women on their experience of online fitness class learning, we have come up with a list of 4 core exercises that will help us perfect our pull ups. Yes you read that right! Now this list has been curated keeping in mind that the majority of us will not have gym equipment at home, but we surely have a towel. Curious?

Below is the list that will prepare us for the pull-up -
1. The Banana (not the food!)

Our minds went into a banana split when we figured this one out. The Banana is also called the Hollow Hold. This position imitates some part of the movement of the pull up. It engages your core and back. This is the exercise we all love to hate!


2. High Plank (The one that requires a towel is the next one)

One of the first things we should do after the Hollow is to mimic the foundational movement of a pull-up. This brings us to the plank. It is the one exercise we either hate or we love. The vote stands divided! The plank helps us support our body weight through a stable core and upper body.

3. Towel Doorway Rows:

We can all agree that we want to give this one a try. This one is a variation to the body weight row with a twist. Take a towel and fold it lengthwise. Stand in front of a door (ensure that this door opens on the other side). Now take this folded towel and tie it around the door on the handle.

4. Fist to Jazz hand:

While the above exercises focus on the pull-up action, this one focuses on building your strength for the grip on the bar. The wrist is responsible for the grip strength and is critical to avoid any injuries. This one is jazzy! It is such a gentle exercise.

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Significant Impact of COVID-19 on Absorbable Heart Stent in Healthcare Industry
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According to the latest situation report by World Health Organization (WHO) stated 175 million cases of corona virus have been reported globally and 4 million patients are dead due to the coronavirus. On a slightly positive note, a total of 158 million people have recovered and a total of 2 million vaccine doses have been administered. On March 11, 2020, the World Health Organization declared the coronavirus COVID-19 pandemic. Coronavirus disease 2019 (COVID-19) is a worldwide pande0mic, and cardiovascular complications and arrhythmias in these patients are common. Cardiac monitoring is recommended for at-risk patients. The novel coronavirus pandemic has significantly impacted the timely delivery of surgical or stent treatment for patients with severe coronary vascular disease. This has created a large backlog of work and upstaging of disease with consequent increase in risk and cost of treatment and potential for worse long-term outcomes. As countries emerge from lockdown but with COVID-19 pandemic in society, precautions remain that restrict ‘normal’ practice. Stents are small, expandable tubes that treat narrowed arteries. Coronary artery stents are used to open the blockage of arteries or to expand the narrowing arteries, which helps to treat a heart attack, and reduce pain like chest pain. Absorbable Heart Stents are said to be “the fourth revolution” after balloon angioplasty, baremetal stents, and drug-eluting stents. As these provide mechanical support for a determined period and then disappear from the vessel, allowing its natural healing, and avoiding the risks associated with having a permanent metallic cage, such as stent thrombosis. The absorption of the stent could potentially lead to a recovery of the endothelial function of the vessel, making it responsive again to vasoactive agents. The potential benefits, including the decreased risk of stent thrombosis at long-term follow-up, one of the most feared complications of metallic stents, have led to absorbable stents, a field of growing interest in interventional cardiology. The increasing prevalence of geriatric population and adoption of sedentary lifestyle along with the rise of obesity in people are driving the absorbable heart stent market as coronary artery diseases require appropriate surgeries for 'their treatment’. But there is a negative impact of COVID-19 on the absorbable heart stent market due to massive disruption of supply chains, and financial fragility forced manufacturers to shut down their industries as absorbable stents require high financial inputs for manufacturing. For Instance, · According to the Center for Disease Control and Prevention (CDC), about 18.2 million US adults age 20 and older have CAD (about 6.7%), which has required appropriate treatment · According to the European Cardiovascular Disease Statistics 2017, each year, cardiovascular disease (CVD) causes 3.9 million deaths in Europe and over 1.8 million deaths in the European Union (EU) Moreover, COVID-19 has made it more challenging for the manufacturing companies to bridge the losses and attempt to fulfil the demands during these times. The COVID-19 has impacted the business of manufacturers, and other service providers that are involved in absorbable heart stent devices. IMPACT ON PRICE COVID-19 has forced the countries to impose lockdown and restrictions worldwide. This has affected many industries and economies. The total lockdown in various countries forbade the transportation of raw materials, and the business of service providers. So, manufacturing absorbable heart stent devices has become difficult, which directly impacted the prices largely. For instance, · In 2020, National Pharmaceutical Pricing Authority (NPPA) has been approved to hike the prices of absorbable heart stent on seeing the current scenario and making it easy for the manufacturers. IMPACT IN DEMAND The outbreak of the coronavirus has shown impacts on various markets around the world. It is the cause of lockdown and isolation, which ultimately has an impact on global economic activity. This is why the global epidemic has shrunk by 1.0% in the current year. Although the COVID-19 pandemic continues to transform the growth of various industries, the immediate impact of the outbreak is varied. While a few industries will register a drop in demand, numerous others will continue to remain unscathed and show promising growth opportunities. As heart patients are under suspection for higher exposure to COVID-19, demand for absorbable stents surges as companies are making efforts to provide help to healthcare systems to overcome the scarcity of stents while treating CAD. Absorbable stents are in high demand due to the high prevalence of interventional cardiology and peripheral vascular procedures amid the COVID-19 pandemic, which prevents the patient from staying in the hospital for long. The clinical observations suggest that a person with heart disease has been more prone to COVID-19, which lead to clinical complications. Therefore, the government of various countries laid guidelines for special care, and treatment for heart patients. This has surged the demand for absorbable stents among people for early treatment of CAD to prevent complications of COVID-19. For Instance, · According to an early bulletin released by the American College of Cardiology (ACC) on March 6, 2020, people who have underlying cardiovascular disease, have a higher mortality rate when it comes to COVID-19 (10.5 percent) than people who have an underlying chronic respiratory disease (6.3 percent) · According to the American Journal of the Medical Sciences, the COVID-19 mortality rate for people with pre-existing cardiovascular disease was between 10.5 and nearly 14 percent, and the number surged to between 35 percent and almost 87 percent for people who had underlying coronary artery disease IMPACT ON SUPPLY CHAIN The COVID-19 outbreak has disrupted the supply chains for absorbable heart stents globally. The sudden outbreak of COVID-19 and its subsequent impact on restrictions on trade and development of goods has resulted in a shutdown of vast portions of the global economy, resulting in disrupted supply chains due to transportation cessation, which affected the manufacturing unit largely. Companies in the arterial stents market are helping healthcare systems to stock inventory and medical devices in order to avoid supply shocks amidst the COVID-19 pandemic. 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For instance, · Medtronic focused on providing special protection and care to its employees. Its manufacturing and distribution facilities are routinely cleaned and sanitized, employees are utilizing personal protective equipment (PPE) and social distancing, including staggered breaks to reduce crowds in common areas, and additional screening and access protocols have been implemented. · Medtronic increased contributions to its Employee Emergency Assistance Fund, which is providing need-based financial grants to employees who are experiencing economic impact due to the COVID-19 pandemic, including childcare reimbursement. · Boston Scientific Corporation is providing extra precautions, including increased cleaning measures, social distancing protocols, and the use of face coverings for employees who work onsite, along with personal protective equipment (PPE) for employees in the workplace ensuring business continuity. CONCLUSION The COVID-19 has impacted the market positively. To summarize, the prices for this market has increased as manufacturing requires raw materials which have been disrupted amid COVID-19. The demand for absorbable heart stent market has been increasing due to the prevalence of geriatric population and adoption of sedentary lifestyle which leads to various coronary vascular diseases, but the supply chain and service providers are unable to satisfy the needs, and thus, have impacted largely. However, manufacturers, service providers, and the government are making new guidelines to work safely in the workplace in the new normal and combat the gap between demand and supply. Overall, various measures have been taken by the market players to improve their business and the quality of their services.
How COVID-19 Impacted on Veterinary Vaccines in Healthcare Industry ?
COVID-19 Impact on Veterinary Vaccines in Healthcare Industry The animal health sector has witnessed significant developments over the past couple of years due to technological developments and efforts in Research and developments in veterinary sciences. One of the essential developments is antigen location using multiple bioinformatics methods and has been effectively used to immunize against various veterinary illnesses. Vaccines are a helpful to use way to protect animals against a variety of diseases. Vaccinology has produced several potent vaccinations that have significantly decreased the burden of certain severe illnesses in companion animals and cattle. Most approved veterinary vaccinations are available in live attenuated, killed/inactivated microorganisms, cell membrane compounds, or toxoids. The recent COVID-19 has an adverse the veterinary vaccines market as many animal drugs and vaccines were approved for human use. Animals infected with the virus have been reported all around the world. The majority of these animals, including a small number of domestic cats and dogs, got infected after coming into contact with people who had COVID-19. SARS-CoV-2 may infect companion animals like cats and dogs, large cats in zoos or sanctuaries, gorillas in zoos, mink on farms, and a few other mammals, but all of the species that can be infected in not been researched. Hence, the veterinary vaccines market is expected to play a vital role amidst the COVID-19 pandemic. IMPACT ON DEMAND The novel COVID-19 outbreak has led to a considerable rise in the demand for the veterinary vaccine. Veterinary offices worldwide made significant adjustments to guarantee that animals and livestock receive necessary veterinary care and that new safety procedures are in place to safeguard animals and veterinarians. As COVID-19 spread rapidly across the world and healthcare infrastructure became overwhelmed with COVID-19 cases. Coronaviruses can infect various domestic animals, including dogs, cats, cattle, pigs, and poultry. Routine vaccination can prevent many of these diseases. Vaccines against the canine coronavirus were in demand to protect puppies, although the illness is mild and self-limiting. In response to the surge in demand for veterinary vaccines, many veterinary producing companies were directed for the human COVID 19 vaccine, which impacted the production of veterinary vaccines. FOR INSTANCE- · In May 2021, Amid a shortage of COVID-19 vaccines as the country faces the second wave of infections, Bengaluru-based Institute of Animal Health and Veterinary Biologicals (IAH&VB) has offered to provide its state-of-the-art vaccine production facility to produce the vaccines IMPACT ON PRICE The veterinary services and vaccines prices were impacted due to COVID-19 up to some extent. Factors responsible for it were access to farming inputs, such as animal feed, livestock movements for pasture and water, animal equipment vaccinations, and other critical production inputs. Appeals to stay at home and social distance have had an impact on the pricing of veterinary vaccines. There been a whirlwind past months due to the emergence of COVID-19. The sale of some companies experienced a downfall while others managed to stay afloat. FOR INSTANCE, Common illness transmitted between species includes swine flu (H1N1), anthrax, and West Nile virus, to name a few. With more than 94.7 million cattle in the U.S. as of 2019 and more than 74.6 million pigs, the risk of zoonotic diseases transmitting to humans is a risk. It had an increase in prices for the veterinary vaccines IMPACT ON SUPPLY CHAIN The government throughout the globe imposed total lockdown, which led to supply chain disruptions. Consequently, the supply chain came to a standstill due to the closure of borders. Even though the demand for these devices was high, the availability was affected due to disruptions in the supply chain, trade, and travel restrictions. Supply of raw material was also affected, due to which the production was restricted. Veterinary services, such as routine vaccinations and testing and diagnostic instruments, were short supply for many farmers. As a result, animal illness control has emerged a new task that coincides with animal welfare concerns. However, the impact of COVID-19 on animal healthcare operations is not limited to the farm level; there are also national and international limitations. Due to funding constraints, several national and international animal health care programs/projects have been postponed or discontinued, limiting the success of disease elimination due to COVID 19. Several companies working on veterinary vaccines have indicated that the reductions in fluidity and foreign exchange were other significant factors affecting the sustainability of the livestock supply chain, specifically in developing countries during the pandemic. FOR INSTANCE: · The E.U. Executive Steering Group on Shortages of Medicines Caused by Major Events has provided strategic leadership for urgent and coordinated action to prevent and mitigate supply disruption during the pandemic The European Commission chairs the steering group. It consists of representatives of EMA, the European Commission, Heads of Medicines Agencies (HMA) and the Coordination groups for Mutual Recognition and Decentralised Procedures for human and veterinary medicines (CMDh and CMDv), as well as risk communication specialists PERSPECTIVE AND INITIATIVES: As the reality of COVID-19 dawned upon the world, the manufacturers and production units of companies involved in veterinary vaccines manufacturing industries and governments had various perspective and initiatives taken regarding the market. FOR INSTANCE: · In July 2021, Minister of Agriculture and Land Reclamation El Sayed El Quseir discussed investment in the production of veterinary vaccines and serums with Dr. Chris Nelson, Management Advisor of the Egyptian-American Middle East for Veterinary Vaccines (MEVAC) pharmaceutical company and President and CEO of the U.S. Kemin Industries · In July 2021, Zoetis donated more than 11,000 doses of its experimental COVID-19 vaccine to help protect the health and well-being of more than 100 mammalian species living in nearly 70 zoos, as well as more than a dozen conservatories, sanctuaries, academic institutions, and government organizations located in 27 states in new jersey CONCLUSION COVID-19 has impacted each sector with no exception. The veterinary vaccines market has been affected the same. With rising awareness around of vaccination against cattle diseases and improved health facilities for animal husbandry, there is a rise in demand for veterinary vaccines up to some extent. However, in the crisis call veterinary vaccine manufacturers, key players, government bodies, and healthcare organizations are working closely with healthcare professionals, customers, and patients for the betterment of animal health. Moreover, animal drugs and vaccines were approved for human use. Animals infected with the virus have been reported all around the world. Also, veterinary vaccine manufacturing facilities were used for production of human COVID vaccines around the worked. This is expected to impact the market for veterinary vaccines up to some extent.
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An internal probe delivers thermal energy to help melt fat and strengthen collagen bands beneath the skin's surface, while an external applicator delivers radiofrequency energy to the skin for additional tightening. BodyTite is considered minimally invasive because a small incision is required to insert the internal applicator probe by your surgeon; however, it is a less invasive procedure than liposuction. BodyTite is an excellent choice for people who have small to moderate amounts of excess fat and loose skin and want to avoid the extensive downtime associated with surgery. Most patients report seeing results within a few days, with final results appearing after 2 to 3 weeks. Patients can expect to see continued skin tightening in the months following their procedure because BodyTite stimulates collagen production in the skin. SmartLipo. SmartLipo by Cynosure, also known as “laser liposuction,” is a non-surgical procedure that uses triple wavelength laser technology to remove unwanted fat around the muscles and tighten loose, sagging skin. SmartLipo's laser gets to work dissolving body and/or facial fat, which your body then processes and excretes naturally. To remove any excess liquid that may accumulate during the procedure, a very small tube is inserted into the treatment area. SmartLipo is ideal for areas of the face that traditional liposuction cannot adequately address, such as the jowls, chin, jaw, and neck, due to the small tube used. SmartLipo is also excellent for contouring areas of the body that retain stubborn fat, such as the abs, back, flanks, thighs, buttocks, and upper arms. Because SmartLipo is less invasive than liposuction, there is less tissue damage at the treatment sites. The results of SmartLipo treatment are visible immediately, and there is little downtime required. SculpSure. SculpSure by Cynosure is a non-invasive laser body contouring treatment that removes unwanted fat beneath the chin (submental fat), love handles, the back, the stomach, and the inner and outer thighs. SculpSure, like CoolSculpting and truSculpt, is ideal for patients who are nearing their ideal weight but want to reduce stubborn, exercise- and diet-resistant fat pockets. Unlike CoolSculpting, which freezes fat cells, SculpSure uses heat to destroy fat cells (a process known as apoptosis). SculpSure has been shown in studies to be effective at permanently removing up to 24 percent of fat cells in a treated area. A series of 25-minute treatments is beneficial to the majority of patients. Nonsurgical Fat Reduction vs. Liposuction Both liposuction and nonsurgical body contouring have advantages and disadvantages. Invasiveness Liposuction is a more aggressive method of fat removal that causes trauma in the treatment area. For up to 10 days after the procedure, patients will experience soreness, bruising, and swelling. CoolSculpting, truSculpt, and SculpSure treatments are typically gentle and cause little discomfort during and after treatment. Results Although the final result of liposuction is not visible until 6 months after the swelling has subsided and the treated area has healed. CoolSculpting and other noninvasive fat reduction treatments take longer to produce results, which become more visible in the weeks and months following the procedure. While neither liposuction nor nonsurgical body contouring treatments can replace weight loss, liposuction does provide more dramatic and longer-lasting results, as well as some skin shrinkage. Downtime The healing process after liposuction necessitates that patients limit their daily activities for several days following the procedure and exercise with caution. CoolSculpting, truSculpt, and SculpSure do not require a lengthy recovery period, and patients can resume normal activities right away, though mild soreness and swelling are to be expected. Though the results of nonsurgical fat reduction will be less noticeable, you will be able to return to work and resume your life much sooner. Is Liposuction or Nonsurgical Body Contouring the Best Option for Me? For larger deposits of excess fat, liposuction may be an excellent option. It has the potential to significantly improve your figure in multiple areas at the same time. Some disadvantages include a higher cost and a higher risk of health complications when compared to noninvasive techniques. If you are already at your ideal weight, have good skin elasticity, and want to target smaller, stubborn trouble spots, nonsurgical fat reduction may be a better option. The results, however, will not be as dramatic, and multiple treatments may be required. Making an Appointment for Liposuction or Nonsurgical Fat Removal The best way to decide between liposuction, CoolSculpting, truSculpt, BodyTite, and other non-invasive fat reduction procedures is to consult with a board certified cosmetic surgeon. During a personalised cosmetic surgery consultation, they can walk you through your options and help you decide which is the best fit for you.
What Causes Strawberry Legs And How To Get Rid Of It?
Summer is arrived, which means you're most likely showing a little more skin. As our gams finally receive their due, pants become shorts, maxi dresses become minis, and skirts become minis. Short hemlines, on the other hand, may be undesirable to those whose legs are spotted, bumpy, or spotty. Let's learn more about how a dermatologist treats and prevents skin diseases known as "strawberry legs." What Are 'Strawberry Legs,' Exactly? Strawberry legs refers to a dotty appearance of the legs, mainly around the hair follicles. The dots depict the buildup of common skin elements in and around the hair and oil glands. Keratin is a type of protein that is found in (the main protein in the skin) * Melanin is a pigment found in the skin (the source of pigment) * Sebum is a type of oil that is produced by (natural oil of the skin) * Bacteria are microorganisms (often, normal skin flora) The name "strawberry legs" refers to the dark pores and dots or red pimples that emerge on the lower thighs and resemble strawberry seeds. Strawberry legs are not hazardous in terms of health, but they are ugly. Strawberry Legs: What Causes Them and How to Treat Them While the appearance of strawberry legs is typically the same no matter what caused it, there are a number of causes. Knowing what's causing your dotted gams can allow you to address the appropriate ailment. The four most prevalent causes of strawberry legs, as well as how to cure them, are listed below. 1. Clogged Pores Clogged pores on your legs are just as common as clogged pores on your face. Because of heredity and thicker body hair, some people have larger pores, and while the pores themselves aren't inherently irritating, they can become problematic when they become blocked with germs, dead skin, and sebum. When clogged pores on the legs are exposed to air, the debris dries up and darkens, in the same way that a blackhead on the face does. Treat with: Chemical and physical exfoliation. Exfoliation, which is part of your facial skincare routine, can be used to cure congested pores on the legs or anyplace else on the body. My personal favourite for my patients is chemical exfoliation, which uses chemicals such as acids and retinols to stimulate skin cell turnover and clear pores. This eliminates keratin, oils, and other skin detritus gently, opening up pores and follicles and preventing secondary bacterial buildup. Acne and folliculitis bacteria grow in oil-clogged hair follicles, so eliminating that build-up is critical. Look for a body wash or moisturiser that contains alpha-hydroxy acids (AHAs) and beta-hydroxy acids (BHAs), notably glycolic acid and salicylic acid, to exfoliate dead skin cells and other debris that create clogged pores. These acids gently exfoliate the skin by minimising the'stickiness' of dead or dying skin cells. This helps to open up the pores while also giving the skin a great textural shift and radiance. 2. Folliculitis Folliculitis is a skin disorder that causes inflamed or infected hair follicles. The most common sign is little red pimples around the hair follicles. Hair loss or scarring in the affected area may occur in extreme situations. The majority of instances, however, are small and normally resolve within a few days. It's crucial to note that folliculitis is a catch-all term for inflammation of the hair follicle. This can be contagious due to microorganisms like staphylococcus or sterile due to oil buildup or shaving stress. Treat with: Antibiotics, both oral and topical. Folliculitis is a "tricky condition" to treat, which is why you should consult a dermatologist before trying any at-home therapies. Folliculitis can be sterile, with red, pus-filled pimples forming as a result of causes like clogged pores and shaving. They can, however, indicate a superficial skin infection caused by bacteria or yeast such as staph and pityrosporum. While the former can be treated with over-the-counter medications, the latter may require prescriptions for antibiotic creams or even pills to resolve. A simple swab can be used by a dermatologist to assess whether or not organisms should be targeted. If there are, it might save you a lot of time and effort in developing successful at-home habits. Treat with: Antibacterial skincare. At-home treatments range from lifestyle changes to skincare. To begin, change out of your sweaty training clothes and shower as quickly as possible. In the shower, lather up with antibacterial soap. Treat with: Laser hair removal treatment. You should also reconsider your shaving routine. Use a soothing shave cream in addition to converting from a multi-bladed razor to a disposable razor. In return for less rough skin, the closest shave is compromised. The risk of folliculitis is inversely associated to a close shave. He also suggests shaving with the grain rather than against it every two to three shaves. If you're prone to razor bumps, laser hair removal with a dermatologist will save you a lot of time and aggravation in the long run. 3. Keratosis Pilaris Keratosis pilaris (KP), popularly known as "chicken skin," is a skin disorder characterised by the appearance of small bumps on the skin. Keratosis pilaris most usually affects the upper outer arms, however it can also affect the thighs. Keratin accumulation in the hair follicles causes this. Treat with: Chemical exfoliation. Chemical exfoliants, like clogged pores, are frequently efficient in the treatment of keratosis pilaris, but prescription-strength treatments may also be beneficial. Exfoliative acids are my first line of defence against keratosis pilaris. If those don't work, a prescription-grade retinoid may be an option, but only after consulting with a dermatologist. While keratosis pilaris is usually a year-round condition, flare-ups are more likely in the winter when the skin is drier. Additionally, swimmers may aggravate the illness due to the dehydrating effects of chlorine and other pool chemicals. 4. Dry Skin Dry skin, as previously indicated, contributes to a number of skin diseases, including strawberry legs. Dehydrated skin is more susceptible to irritation, especially during shaving. Dry skin on the lower legs is more prone to razor burn, keratosis pilaris, folliculitis, and plugged pores, all of which can result in a spotty appearance. Treat with: Creams and moisturisers. For severely dry skin, a daily moisturising body lotion containing ammonium lactate is an excellent place to start, especially if it is scaly. Ichthyosis, or dry, scaly, or thickened skin, may not usually respond to regular creams and moisturisers, thus a dual-purpose formulation may be necessary. Because there is a thicker layer of dead skin on the surface, moisturising alone isn't always adequate. Exfoliating lotions gradually remove that layer, allowing richer moisturisers to penetrate deeper into the healthier layers beneath. In conclusion Strawberry legs are a catch-all name for a range of skin disorders, but there are a few things you can do at home and at the workplace to cure and prevent a bumpy or spotty appearance. Consult a board-certified dermatologist before attempting to treat yourself to ensure you understand the underlying cause of your illness.
My Advice For Beginning Runners
Running is one of the best exercises out there. It works your entire body, from your legs to your core. It even works your mind! You’ll need both physical and mental discipline to become a great runner, but even so, it’s easier than you think – and a lot of fun. Painful yet rewarding fun. ;) As someone who ran competitively for several years in high school, and subsequently took up running as a hobby, I wanted to share my tips for beginning runners. It’s one of those things that’s a little tricky at the beginning, but once you make it a habit, it becomes easier and easier. Starting a running program can be a little intimidating, especially if it’s your first time. You might not know where to start. Here’s what I recommend. Getting Started 1.) Make sure you have a very supportive pair of shoes. Most people invest pretty significantly in their running sneakers. If you don’t want to drop $100 on shoes you’re not sure you’ll use, maybe start running first, and then buy the shoes once you’re certain to continue. 2.) Start by running 3 times a week for 20 minutes. If you can make it all the way to end of 20 minutes without stopping, great! But if that sounds a little intimidating, then I recommend starting with a walk-run. I wrote a whole card on the amazing wonders of the walk-run, which you can read here! 3.) Don’t get discouraged if it’s hard. It’s going to be hard for the first three weeks or so. It’ll probably feel like death, actually. And it’s normal to be really sore or have weird, unexpected aches and pains. Running works a lot of small muscles you didn’t even know you had. Just stick with it. Next Steps Once you get used to running three times a week (this might take anywhere from one to three weeks), bump it up to four or five times a week. This is when you’ll really start to reap the benefits – running every to every other day feels sooo good! You’ll start to find you have more energy, and feel happier and more in touch with your body. That’s one of my favorite benefits of running – I feel so much more comfortable in my own skin, and proud of what my body can do. It feels good to realize you’re so much stronger than you thought. You can gradually increase the time you’re running when you’re ready, too. I like to increase by 5 minutes a week. And then you should start researching weekly running plans, interval workouts, and sprint workouts – whatever interests you, really! There are a lot of ways to introduce variety into your workouts to keep things interesting. ;) A typical week might look like this: Monday: 25 min. interval workout Tuesday: 45 min. long slow run Wednesday: 30 min. run Thursday: Rest day Friday: 25 min. interval workout Saturday: 1 hour long slow run Sunday: Rest day Sticking With It Don’t let any excuse deter you from your goal. Even though it hurts, the rewards are so much greater than whatever relaxation or comfort you’ll derive from spending half an hour on the couch. And when the urge to stop strikes right in the middle of your workout – because it definitely will – just keep pushing through. Check out my tips for pushing through your workout here. Feel free to leave any questions I haven’t answered in the comments below! I’d be happy to help in whatever way I can. Running has really improved my life, so if I can spread that positive energy to others, then all the better. :)
6 Sh*tty Realities of Lifting Weights
The great thing about lifting weights is that you end up with a rockin' body. But sometimes lifting weights isn't as glamorous as the fitness magazines make it to be. Sure, the results can be gratifying, but the journey might be...awful. You Will Get Stronger That 5 pound bag of potatoes you grab at the grocery store will all of a sudden start feeling really light. Buying Clothes Will Suck Sometimes lifting weights builds incredible legs and glutes. But what that means is that you'll stop wearing regular jeans, and start wearing jeggings that brings even more glory to those perfectly sculpted glutes. Oh, the struggle! Stares Will Increase You already spend a generous amount of time mirin' your body at the gym, but you'll soon realize that everyone wants to stare at you too. You can feel their jealousy burn as they stare at your muscle striations in your arms. You'll Be Able To Bring in Groceries in One Trip Remember the time you used to make several trips to the house with groceries? Sorry, looks like you're going to make your life easier by just taking one trip. You Get To Eat More Food Oh god this is the worse. Because you lift weights heavy and often, your appetite is going to increase A LOT. Cheesebugers, steaks, cakes, and protein shakes -- you get to have them all, and you get to enjoy every damn calorie you worked hard to burn. You Get A New Fam: The Gym Fam All though gym rats become your new fam. They may bother you for a spot, for support, or to just show you all the damn love when you're about to max out on bench.