This Is Your Brain On Exercise

This Is Your Brain On Exercise

Life, Women's Health
Hard workouts can improve mood, improve attention — and even build more gray matter.Science has spoken: It’s time to retire the “brains vs. brawn” trope. The stereotypical weakling genius and the ditzy gym bunny are as old and tired as blond jokes. And, according to recent research, they make even less sense. A mountain of scientific findings has provided us with a new understanding of the human experience. Instead of acting as separate entities, or even working in opposition, the brain and the body are constantly communicating with and even nourishing each other. Exercise induces a cascade of benevolent changes within the brain, and when brains experience exercise on a regular basis over the years, they tend to age better.The Game of Concentration“Some evidence shows that people who have been…
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The Best Core Exercises for Low-Back Pain

The Best Core Exercises for Low-Back Pain

Ab Exercises for Women, Exercises by Bodypart for Women, Life, Neck & Back Health, Training Tips for Women, Women's Health
Eighty percent of Americans are estimated to experience at least one episode of back pain in their lives. And according to the American Chiropractic Association, the total cost of back pain treatment in the United States surpasses $100 billion annually.My question: How can this be when most forms of low-back pain are typically treatable with conservative management and specific exercise? As a practicing physical therapist, I would say most, if not all, of my clients respond extremely well to exercise in order to reduce symptoms. Once they commit to exercise and understand the cause of the pain and how to manage their symptoms, it’s much easier to prevent recurrence. While it’s fun to show off your rectus abdominis muscles (aka six-pack) at the beach, they do very little for the…
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Ask The Nutritionist: Food and Stress

Ask The Nutritionist: Food and Stress

Healthy Eating for Women, Life, Nutrition for Women, Stress Prevention, Women's Health
Spice TeaQ&A: My New Year’s resolution is to reduce stress. Are there any foods I can eat to help with this?Yes, certain foods can absolutely help you keep calm and carry on, such as a bowl of warm oatmeal or a hearty veggie-bean chili. As your body digests the complex carbs in these foods, the level of tryptophan (which converts to serotonin) in your blood rises, leading to feelings of relaxation and happiness. Citrus fruits and vitamin-C-rich produce such as red bell peppers and berries also can work in your favor: In one study, people who took vitamin C before a stressful task experienced a quicker return to normal of their cortisol and blood pressure. Thanks for watching!Visit WebsiteAnd make sure you’re getting plenty of magnesium, which may help reduce anxiety.…
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Mobilize Your Midback – Oxygen Magazine

Mobilize Your Midback – Oxygen Magazine

Back Exercises for Women, Exercises by Bodypart for Women, Life, Neck & Back Health, Training Tips for Women, Women's Health
The health and mobility of your thoracic spine is integral to spinal and shoulder function, and ignoring this area could negatively affect performance, strength and posture, and could even add pressure to your lower back, resulting in pain and discomfort. Using several stretching techniques in the same session is a great way to improve overall thoracic mobility. Start with some dynamic exercises to naturally warm your body and slowly and safely increase your range of motion. Follow those with some foam-rolling moves to further increase your range of motion, and wrap things up with a static stretch to lengthen your muscles. Though static stretching preworkout is not advisable in all instances, you can use it to help reinforce proper position without reducing power or strength if you’re training exercises like…
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Stop the Self-Sabotage – Oxygen Magazine

Stop the Self-Sabotage – Oxygen Magazine

Healthy Living for Women, Life, Mental Health, Women's Health
Ask someone you trust for his or her best memory of you and how that person remembers you at your best.New year or not, making a goal and seeing it through is tricky business, and in some instances, you are your own worst enemy when it comes to success. “When your unconscious patterns hold you back from having an appropriate emotional response, you sabotage your own success,” says Rock Thomas, motivational speaker and author of The Power of Your Identity: The Secret to Creating Lasting Change (AuthorHouse, 2006). “This leads to a disempowered state and results in a decision that does not take you closer to your desires or goals.”Thanks for watching!Visit WebsiteAccording to Thomas, success is an inside job, and your internal dialogue has a lot to do with…
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Hit the Sack for Heart Health

Hit the Sack for Heart Health

Life, Women's Health
Protect your heart by going to bed at a consistent time.The next time you’re considering an all-night Netflix binge, take this to heart: Numerous heart-related health risks are linked to sleep deprivation, including weight gain, insulin resistance, Type 2 diabetes and high blood pressure. What’s more, new research published in the journal Scientific Reports indicates that when you go to bed is just as important as the amount of sleep you get and that consistency is key: Study volunteers with irregular bedtimes had higher body mass index, blood sugar and blood pressure, and they were more likely to have a heart attack or stroke in the following decade than individuals who maintained regular sleeping patterns. Thanks for watching!Visit Website Protect your heart by going to bed at a consistent time, even…
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Beware of Your Beauty Products

Beware of Your Beauty Products

Life, Style and Beauty for Women, Women's Health
Be mindful of the beauty products you use on a regular basis. Many personal-care products, such as shampoo, moisturizers and sunscreen, contain chemicals that may alter reproductive hormones, increasing the risk of breast cancer, heart disease and infertility, according to a new study published in Environmental International. Consumer products often contain parabens (anti-microbial preservatives) and benzophenones (which filter UV rays), and though they have been studied separately quite a bit, researchers believe that studying these chemicals in combination more accurately reflects a person’s real-life exposure.Thanks for watching!Visit Website“We saw that together, even low levels of these chemicals increased estrogen levels in healthy women, which is associated with some forms of breast cancer,” says Anna Pollack, Ph.D., MPH, lead study author and an epidemiologist at George Mason University.Though more research is needed, Pollack…
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Estrogen Dominance, Our Gut and Fat Loss!

Estrogen Dominance, Our Gut and Fat Loss!

Healthy Living for Women, Life, Women's Health
As women, it’s important that we ensure our hormones and gut health are in check.I’m sure many of you have heard the buzz about “gut health” and its impact on our health and fitness success. As women, we all want our efforts in and out of the gym to be optimized. I don’t know about you, but my main reason for spending time in the gym and kitchen is to ultimately feel my best and be as healthy as possible. Piqued interest surrounding the importance of “gut health” has many talking about its role in chronic diseases. Modern medicine has finally begun to recognize the digestive system as a core component to the overall good health puzzle. Recent studies have shown a cause-and-effect relationship between the gut and many of…
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7 Surefire Ways to Beat Holiday Hibernation

7 Surefire Ways to Beat Holiday Hibernation

Healthy Living for Women, Life, Mental Health, Women's Health
Before attending your company holiday party last night, where you knew you’d eat and drink a few too many festive treats, you vowed to wake up early today and sweat off your transgressions with a killer workout. Except now, all you want to do is cozy up on the couch in your jammies with a blanket, a mug of hot cocoa and an entire season of your favorite TV show. Uh oh — the slippery slope of winter hibernation has officially begun!“Self-care is important all year long, but it’s vital in a season of big dinners, traveling, office parties and stressful family situations,” says Karen Azeez, certified health coach and owner of Well Beings With Karen Azeez. Thanks for watching!Visit Website“These conditions are the very same ones that often keep…
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Five Ways to Recover Mentally

Five Ways to Recover Mentally

Life, Mental Health, Mind and Body for Women, Women's Health
For athletes, days off are important for physical recovery and muscle repair, but they are also imperative for mental wellness. If your motivation is flagging, you’re disappointed in your progress or you’re simply in a funk because #life, resetting your mental rheostat could be just what you need to get back on track, both in and out of the gym. Here are five ways to give your brain the R&R it needs, replenishing your mental coffers and ultimately buoying your physical progress. Be present. Sounds crunchy and granola, but being mindful and in the moment means that you can’t focus on anything other than the present — not the past or the future, both of which can make you anxious and stressed. No matter what you’re doing — sitting, working, walking…
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