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    10 Beginner's Tips for Strength Training at Home

    10 Beginner's Tips for Strength Training at Home

    Ironically, while we have more time on our hands to exercise during the current health crisis, many of us have stopped doing so altogether. That’s because our beloved fitness centers and gyms have been completely shut down. Cardio-training is hot now, of course, with many runners taking to the streets or trails. But you might want to consider mixing some strength training into your weekly routine as well.

    Feeling cramped in your apartment or home? Fortunately, strength training requires little space to get the job done. And the benefits are numerous: It can help protect bone health and muscle mass, can keep your weight down, has cardiovascular benefits, can help manage chronic disease, and strength training can….well…make you stronger!

    The current national guidelines for physical activity recommend strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) at least twice a week. Here are 10 more things to consider when starting a strength training regimen:

    1. Start with a warm-up. Consider fast walking, jumping jacks and most importantly, stretching.
    2. As stated above, your muscles need time to recover, so start with only two days a week and gradually build up your body's strength to 5 days a week.
    3. Since gyms are closed across the nation, start with using your own body weight by doing push-ups, squats, planks, crunches and sit ups.
    4. Pay attention to your breathing. Exhale while working against resistance and inhale while you release.
    5. Create a routine, and stick to it. Working all the major muscles of your body two or three times a week is ideal. You can choose to do one full-body strength workout two or three times a week, or you may break your strength workout into upper-body and lower-body components. Instead of focusing on one part of your body, consider doing full body workouts in the beginning since this is the best way to maximize caloric burning. 
    6. Fuel with water, carbohydrates and proteins. Proteins and water help rebuild and repair your muscles. 
    7. Challenge muscles with more resistance by slowly increasing weights.
    8. Do a post workout stretch. Stretching has so many benefits, including preventing injuries. Stretching while the muscles are warm also helps flexibility, helps joints move to their full motion, and enables your muscles to work to their full potential.
    9. Take a rest day. If you push yourself too much, you can cause tiny tears in the muscles. Always give your muscles at least 48 hours to recover before your next strength training session.
    10. Use proper icing techniques. (see below)

    Consider using our FlexiKold Gel Ice Pack for recovery. Why FlexiKold? FlexiKold Gel Cold Packs are more flexible and stay colder longer than other cold packs due to our unique gel ingredient. Unlike the bentonite ingredient used in lower-grade cold packs, FlexiKold is powered by a smart proprietary gel interior that remains smooth and pliable when frozen. And because the gel stays colder longer, less gel is needed, allowing for a thinner, more user-friendly look and feel that our customers love.

    FlexiKold Gel Cold Packs provide superior contact with the treated area and easily conform to any part of your body for the perfect recovery experience. Take care of your body after each strength training session so you can continue to tone and build your muscles with confidence--inside or outside the home! 

     

      Sources: Harvard Health, Everyday Health

      Washing Your Hands Often? Try our Moisturizing Gel Gloves

      Washing Your Hands Often? Try our Moisturizing Gel Gloves

      One of the most effective ways to protect yourself from the current spread of COVID-19 is to wash your hands often.

      The CDC recommends these steps for the best way to wash and clean your hands

      • Wash your hands often with soap and water for at least 20 seconds, especially after you have been in a public place, or after blowing your nose, coughing or sneezing.
      • If soap and water are not available, use a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until the feel dry.
      • Avoid touching your eyes, nose, and mouth with unwashed hands. 

      By over-washing your hands, cracks and cuts can develop ironically making it easier for bacteria to enter your body. With most businesses closed around the nation, bring the spa into your own home with our NatraCure Intense Hydrating Gel Gloves. If you have dry hands, fingers or cuticles, they can become soft and supple with our dermatologist-tested moisturizing gloves. They are lined with a Medical Grade Mineral oil that has been proven effective to repair dry cracked skin.

      They are the perfect complement to the frequent hand-washing that's become an important daily activity to keep you and your family healthy and safe. 

      As the inner mineral gel lining comes into contact with your skin, they will warm up to your body temperature, releasing therapeutic botanical oils including Jojoba Oil, Olive Oil and Grape Seed Oil. After each home treatment, your hands will have a more smooth, hydrated feeling.

      The best part? You can use your own favorite moisturizing cream inside the gloves for extra hydration and smoothness. It's like giving your moisturizing gloves a power boost!

      The gloves lock in moisture with a non-breathable gel lining that steeps your hands in nourishing goodness. Just slip these comfortable gloves and socks on and wear them around the house, or wear them to bed. 

      We hope all of our customers and your loved ones stay safe, healthy and positive during this unprecedented time!

      Source: Center of Disease Control

      10 Ways to Maintain Mental Health During A Coronavirus Lockdown

      10 Ways to Maintain Mental Health During A Coronavirus Lockdown

      Millions of us around the globe are being instructed to stay inside our homes, limit trips outside, and minimize our social interaction. Everyday life is feeling pretty surreal right now. Individuals are worried about their physical health, mental health, and everything in between. Social distancing is an unnatural process for humans, but for right now, it is essential.


      Here are ten ways to maintain your mental health during the lockdown period:

      1. Keep a routine: While it is difficult to keep a routine, it is beneficial to your mental health and productivity. 
      2. Go outside: Be one with nature, get some fresh air, and clear your mind.  But be sure to practice social distancing.
      3. Clean your home: De-clutter, organize shelves, closets, dressers etc. A clean home provides a sense of control in uncertain times. 
      4. Meditate: Practice breathing exercises, yoga, and mindfulness. 
      5. Maintain your social connections: Humans are built for social interaction. During crises, humans naturally come together. While texting and social media are okay, picking up the phone and calling someone via video chat or on a normal phone call can be much more beneficial to easing your mind. Examples of video chats include: FaceTime, Skype, Zoom, Google Hangouts Video, and Facebook Video.
      6. Help Others: Giving to others can also help protect your mental and physical health. It can reduce stress, combat depression, keep you mentally stimulated, and provide a sense of purpose.
      7.  Limit News Consumption: Establish a reasonable rate of news consumption from reliable sources such as the Center of Disease Control and World Health Organization. 
      8. Eat Healthy: A healthy diet is as important to mental health as it is to physical health.
      9. Ask for Help: If you are feeling overwhelmed, reach out to a friend or family member to filter the news for you. This will allow you to limit the amount of time you are consuming the news. Remember, it is okay to not be okay and if it is out of your control, seek professional help. 
        National Suicide Hotline: (800)-273-8255.
      10. Let yourself off the hook: Things are going to out of place for a while and if you have to adjust your workout, screen time, or outdoor activity time, remind yourself it is only temporary. 

       

      Source: Center of Disease Control

      10 Ways to Implement Wellness At Work

      10 Ways to Implement Wellness At Work

      April is fast approaching, which means so is Stress Awareness Month. 30 full days to focus on how to cope with stress and the general threat it presents to an individual's overall health.

      Here are 10 great ways of how to promote workplace wellness:

      1. Improve Employees' Mental Health: We need to look out for one another! It starts with creating a company-wide mental health plan and offering reimbursement to see a counselor (if required) and reassuring help will be provided, if needed. 
      2. Encourage Employee Connections: People who are happy with their jobs and happy while at work often say they have strong, personal relationships with co-workers. 
      3. Organize your team for a charity event: The work place is encouraging both physical activity and a stronger sense of giving back to one's community. 
      4. Host Walking Meetings: Instead of sitting in a conference room to have a meeting, consider taking a walk around the block.
      5. Move Around: Try to move your body every hour for at least 5 minutes. Take a quick walk or do some light stretching of your arms, legs, back and shoulders. 
      6. Reward Employees for Healthy Behavior: Columbus-based Medical Mutual of Ohio upped its health and wellness incentive from $50 to $350 in 2010 and from $350 to $1,000 in 2014. Participation rates rose to 90 percent for the company’s health assessment and to 70 percent for the full wellness program. At Medical Mutual, to earn a maximum $1,000 incentive, employees have to complete an online health assessment, participate in activities such as lunch-and-learn sessions, take online educational classes and make at least eight trips to the gym each month. 
      7. Set Boundaries Between Work Time and Non-Work Time: Take advantage of the time away from the office to recharge yourself and relax. 
      8. Institute Summer Fridays: Let your employees enjoy more of their summer by offering a half day or shortened days on Friday between Memorial Day and Labor Day.
      9. Establish Designated Coffee/Tea Time: Take 15 minutes sometime during the day to grab a cup of coffee for a pick-me-up. This develops team bonding and the chance to catch up with one another and exchange stories and laughs. 
      10. Offer a Supportive Company Culture: Positive and supportive company cultures will help recruitment efforts, while helping retain top talent. Employees are much more likely to stay with their current employer when they feel they are being treated well. 

       

        Source: Society for Human Resource Management

        10 Tips For a Better Night Sleep

        10 Tips For a Better Night Sleep

        Sleep disorders affect more than 40 million Americans. We all can agree that when one does not receive a good night sleep, productivity goes down. In the United States, it is estimated that employers lose $16 billion in lost productivity every year. In fact, 25% of U.S. adults report insufficient sleep at least 15 out of every 30 days. 

        Why is Sleep Health Important?

        • Sleep is an essential, often neglected, component of every person's overall health and well being. Sleep is important for so many reasons. Sleep enables the body to repair itself for another day while being linked to multiple brain functions, including cognitive ability, productivity, and concentration. 
        • Sufficient sleep is imperative to fight off infection, preventing diabetes, heart disease, high blood pressure, and obesity.
        • A good night's sleep can assist in helping an individual consume fewer calories during the day.
        • Good sleep health is responsible for more energy, better coordination, improved speed, and better mental functioning. It can even prevent depression!

        Ready For A Better Night's Sleep? 

        Here are 10 tips that can help:

        1. Sunlight or bright artificial light can improve sleep quality and the duration time of how much you sleep. 
        2. Put down your electronic devices at least 2 hours before heading off to bed.
        3. Stay away from caffeine up to 6 hours before bed. 
        4. Reduce long day time naps.
        5. Go to bed and wake up at the same time every day.
        6. Set your ideal bedroom temperature.
        7. Avoid eating late in the evening.
        8. Take a relaxing bath or shower
        9. Avoid Nicotine, completely. 
        10. Seek professional help, see a doctor.

        The bottom line is that sleep plays a huge role in your health, your productivity, and living an overall better life. If you are affected by this, make sleep your top priority and incorporate some of our helpful tips today. 

         

         

        Source: Office of Disease Prevention and Health Promotion