The holidays can be a great time to spice up your workout routine, according to health and fitness expert Stephanie Mansour.
Mansour suggested investing in a few things to switch up your at home workout including a vibrating foam roller and a pilates ring.
The pilates ring can be used to tone multiple areas of your body and the roller can help massage your muscles before and after a workout to increase blood flow.
If you’re trying to be mindful about what you eat, Mansour also suggested a few easy swaps.
Skip some of the calories for an extra serving of vegetables by swapping pasta noodles for zucchini noodles.
Try some alternative flours such as almond or coconut in your holiday baking, Mansour suggested.
Or, to cut down on sugar, you can sub out sugar for apple sauce or honey, she said.
And if you are looking to treat yourself to some new athleisure wear this holiday season, Mansour shared some fashion trends.
Opt for leggings with cropped look or cut-outs as well as workout shirts with back cut-outs, she said. All the pieces are great for running laps and running errands.
Mansour has a whole host of other health and fitness tips available on her website.
It is no secret that Disha Patani has a reputation for being a fitness freak. She regularly posts her workout routines on Instagram and shares a glimpse of her fit body every now and then. It is proof of the fact that she exercises frequently and owing to that, has achieved immense flexibility.
With winter setting in, here’s some inspiration from Disha Patani to get you out of bed and start working out for a healthier body and mind.
DISHA FLAUNTING HER ABS
Disha recently shared a photo of herself in athleisure, which showed her toned abs. She captioned it simply with the butterfly emoji. Disha Patani’s fitness instructor also appeared impressed with her for setting major fitness goals and dropped in a comment saying, “Ripped, ripped, ripped (sic).”
disha patani (paatni)
A post shared by disha patani (paatni) (@dishapatani) on Oct 16, 2020 at 6:26am PDT
In another picture, Disha flaunted her abs after a workout session. Check out her picture below:
disha patani (paatni)
A post shared by disha patani (paatni) (@dishapatani) on Apr 5, 2020 at 12:52am PDT
HOW DOES DISHA CELEBRATE SPECIAL OCCASIONS?
Disha had recently crossed the milestone of having 40 million followers on her Instagram. She celebrated it by sweating it out in the gym with 60 kilo weight lifts. Sharing a video of her workout, Disha wrote, “40 million got me like 60 kg 10 reps. Thank you my lovely fan clubs for all the support and love. I’m nothing without you all (sic).”
YOUR MOTIVATION TO HIT THE GYM
If you are feeling lazy at all to hit the gym and need some motivation, check out this video of Disha Patani in her workout mode. She captioned it, “Throwback to the times when I was strong. 75 kg 1 rep, 2nd set is 80 kg 1 rep full range squat (sic).”
DISHA ACES THE BUTTERFLY KICK
Disha Patani recently uploaded a video of herself performing a flawless butterfly kick, in which she sported a red T-shirt and matching Puma shorts. Butterfly kick is a jumping kick in martial arts and you really need to practice hard in order to pull it off like Disha did. Also known as the Swallow Kick, to do it, you need to twist your body slightly while lifting both legs from the ground and swinging it around. The torso, meanwhile, remains as horizontal as you can keep it.
A post shared by disha patani (paatni) (@dishapatani) on Oct 7, 2020 at 11:30pm PDT
Disha Patani, who has acted in films like M.S. Dhoni: The Untold Story, Kung Fu Yoga, Baaghi 2 and Bharat, was last seen in Malang.
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This spring, my routine dental cleaning was cancelled due to the ongoing pandemic. It was a necessary and recommended appointment change, but it did leave me wondering if I should be caring for my teeth any differently in order to prevent cavities before my rescheduled appointment.
After all, I’ve also had to push appointments in the past due to calendar conflicts, and I actually ended up with some sensitivity and a cavity by the time I got into the dentist’s chair. It wasn’t great.
According to Sophya Morghem, DMD, MS, a general dentist at Sunset Dentistry in San Francisco, a few changes should be made in order to keep your gums and teeth healthy before meeting with your dentist.
First, if you’re hesitant to go to the dentist due to health and safety concerns, Dr. Morghem recommends patients ask all the questions needed in order to feel safe coming into the office. You’ll also want to follow any personalized advice and health protocols recommended by your doctor and/or dentist.
However, if you do need to reschedule (or have already rescheduled), you might need to amp up your brushing and flossing routines. For example, Dr. Morghem recommends brushing after each meal.
Flossing is nonnegotiable, too. “The best time to floss is before bed, or after the last meal of the day,” Dr. Morghem told POPSUGAR. And you’ll want to pay attention to the type of floss you’re using, too.
“You’ll want to use a thick woven floss that will act like a loofa, cleaning the sides of the teeth as you go,” Dr. Morghem said. “If you are prone to getting food stuck between your teeth after meals, you should consider flossing after meals as well.”
This might be the time to reevaluate what type of toothbrush you’re using as well. Dr. Morghem recommends a small electric toothbrush with a small toothbrush head. “This will make your tooth brushing at home more efficient and clean off more plaque. It also helps to compensate for poor brushing habits.”
A water flosser isn’t an essential, but Dr. Morghem said that if you have dental restorations, you might want to consider investing in the tool. However, she made it clear that using a water flosser doesn’t take the place of traditional floss.
“While the water flosser can help eliminate large debris, the traditional floss is still the gold standard for removing plaque that is attached to the tooth surface.”
For mouthwash, Dr. Morghem recommends an alcohol-free version so it won’t disrupt oral flora. “Remember there are good and bad bacteria in your mouth – you want to maintain a healthy balance.”
It might also be a good idea to just be mindful of foods that typically cause dental
Working out and eating well were easy parts of my daily routine—until COVID-19 hit. When I began to socially distance in March, I found myself distancing from my healthy habits, too. Instead of meal prepping and carving out time for yoga, I started ordering takeout and carving out time for Netflix. And while I’m the first to point out that there’s no wrong way to cope with a pandemic, I started to miss the boundless energy and drive I used to have. To get back on track, I decided to try the Neou fitness app.
As someone who loves studio-based workouts, I was looking for a workout program that would make me feel like I was in a class with a trainer, despite being in my living room with my dog. The top-rated Neou fitness app not only has a boutique gym feel, but it also sources over 100 real trainers from actual studios across the country, so your workout feels like the real (virtual) deal. Unlike a typical boutique gym, however, Neou is affordable, costing just $50 a year. Plus, you can try it for free for 30 days.
RELATED: Your Desk Job Could Be Sabotaging Your Workout Routine
While I was determined to get back into a healthier state of mind, I also wanted to set realistic goals. Hour-long workouts that required access to fancy equipment are a no-go when I’m confined to my 600-square foot apartment — which is why I was pleased to see most of Neou’s workouts could be completed in as little as 10 minutes with just my own body weight. For an added boost of motivation, I joined one of the guided programs to stay on track. And I’d be lying if I said I wasn’t excited every time I finished a workout and saw a milestone badge added to my account. It’s the adult equivalent of a gold star.
To download: $50/year; apps.apple
The workouts effectively jump started my health journey, but I was also aware that I’d need to streamline my nutrition to see real results. Thankfully, the Neou app also has healthy recipes ideas that are quick, easy, and delicious. I started watching its Neo Cafe channel’s entertaining five-minute videos daily to draw inspiration, and so far, I love the smoothie options as easy post-workout recovery treats and the bulletproof coffee recipe to energize my morning.
They say consistency compounds, and that’s certainly true with the Neou fitness app. What started as a foray back into the workout world slowly turned into a healthy lifestyle makeover. Along with my daily sweat sessions and new nutritious treats, I’m also excited to try out Neou’s Meditation Journey to instill mindfulness into my hectic work days.
If you’re also looking to shake up your workout regimen, incorporate a few more nutrient-dense meals into your day, or just find some peace of mind, I highly suggest downloading the customer-loved Neou fitness app for your 30-day free trial now.
It’s official: the UK is back in lockdown under the instruction of Boris Johnson and co., who announced that this time around it’ll be for a month as opposed to twelve weeks (but hey, it’s 2020 guys… it feels like everything is subject to change at any time).
Like last time, we’ve seen restaurants, offices and gyms close their doors and a tonne of incredible fitness brands have upped their online offerings. But unlike last time, we’re hoping there’ll be less chatter around ‘lockdown glow-ups’, which tbh just feels like adding unnecessary pressure to an already stressful time. To be clear: you do not need to emerge with newly chiselled abs at the start of December. Okay?
However, as we all know, exercise is an excellent way to boost your endorphins and create some routine during these long days that all seem to blend into one gigantic ‘meh’ (just me?). During the next surreal few weeks, working out or focussing on other aspects of your health (including your mental health) can be an excellent survival tool.
Here, fifteen incredible fitness experts share what they’ll be doing differently for Lockdown 2.0.
1. Start the day mindfully
“Personally, I love to get up early. I always feel good for doing so and it allows me to get some morning rituals in. One thing I’d like to do during this lockdown is to be a little more mindful, so I’m aiming to commit to a morning meditation each day. Getting up early allows me time to do so without feeling rushed. I also love the Admiral William H. McRaven quote, ‘Want to change the world? Start by making your bed every day’ and really buy into it.” – Ben Davie, Head of Matrix HIIT at Digme (who offer live and on-demand home workouts)
2. Design a 30 Day Challenge
“During the first lockdown, I was very stern with myself and exercised most days, but I realise this time will feel different. It’s colder, darker and almost the festive period! Instead, I’ll be listening to my body more on the days that I’m just not feeling it, while still working out when I can (it always leaves me feeling happier and more productive). A great way to feel on track during this second lockdown could be to set yourself a 30 day challenge: plan a month’s worth of activities, including fun things for off days, like watching your favourite Christmas film. For your on days, your task could be something like ‘complete 30 squats’ or ‘do 50 kickbacks’, as opposed to a full-on, heavy routine. Even ticking off something small will give you a real sense of achievement and routine.” – Meggan Grubb, PT and Fitness Influencer
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3. Look at your health holistically
“For the second lockdown, I’m taking a more holistic approach
It’s a nightmarish scenario: you stave off cravings from dawn to dusk, only to be rewarded with a night of broken sleep. Not only will you struggle to recover properly from yesterday’s workout, but your sleep deprivation causes the hunger hormone ghrelin to surge, making another day of sticking to the meal plan all the more difficult.
If you want to put this problem to bed for good, you need to wake up to your diet’s deficiencies. As nutritionist and weight-loss consultant Kim Pearson explains: “If you suddenly slash your daily calorie count too far, your blood sugar levels will plummet at night. And to stop it from dropping further, your body releases stress hormone cortisol. That’s what jolts you awake at 3am.”
Sadly, indiscriminately scoffing more calories isn’t the remedy for blissful slumber – a Pot Noodle free pass, this ain’t. While your body will burn through a plate of starchy food and max your blood sugar concentrations mid-sleep, an evening meal of protein, healthy fats and fibre offers a slow-energy release, says Pearson. Plus, upping your intake of steadily digestible fibre promotes the release of your sleep hormone melatonin, knocking you out 20 minutes faster, according to the Journal of Sleep Medicine.
Don’t worry if this upsets your overall calorie tally, as extra time between the sheets can power up your diet’s fat-burning potential. As a University of Chicago study found, increasing your sleep time from five to eight hours supercharges your metabolism, helping you shift 55% more body fat over a period of two weeks. It’s a weight-loss plan so easy that you can do it with your eyes closed.
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A black eye typically heals on its own, without the need for medical attention. There are several ways to help ease the pain and speed up the healing process.
A black eye is a bruise that develops around the eye, usually in response to a blow to the head or face.
Below, we explore the healing stages of a black eye and give some tips for a quicker recovery. We also describe when to see a doctor about this and other types of bruising.
A black eye is a bruise around the eye area. Like other bruises, it occurs when tiny blood vessels beneath the skin rupture, causing blood to pool in surrounding tissues.
Most black eyes form following blows to the eye area, which is delicate. Because the skin around the eye is thin, blood pooling there creates a noticeable bruise.
Black eyes and other types of bruise change color as they heal. The four stages of healing are:
- Stage 1: Oxygen-rich blood pools at the site of the injury, creating a bump that may appear red or purple.
- Stage 2: The body begins to break down a component of the blood called hemoglobin, which carries oxygen. As the pooled blood loses oxygen, the bruise may turn blue or purple due to the creation of the compounds bilirubin and biliverdin.
- Stage 3: The body continues to break down the pooled blood. After 5–10 days, the bruise may turn green or yellow in a person with lighter skin.
- Stage 4: Between 10 and 14 days later, the bruise may be light brown or the color may not be noticeable.
It is highly unlikely that a black eye will go away within 24 hours. Generally, bruises are dark for at least a few days.
The time needed for healing depends on several factors, including:
- The severity of the bruise: A small bruise typically heals faster.
- The person’s age: Older people tend to have weaker blood vessels and thinner skin — and each can increase a person’s susceptibility to bruising and delay healing.
- Certain underlying health issues: The following medical conditions can also increase a person’s susceptibility to bruising and delay healing:
- certain nutrient deficiencies
- blood clotting disorders
- Whether the person is taking certain medications: The following medications can increase a person’s susceptibility to bleeding and bruising:
- blood-thinning medications
- steroids, such as prednisone
- certain anticancer drugs
A person can use the following strategies to speed up the healing process:
Wrap an ice pack in a towel and rest it gently against the eye for 10 minutes at a time, with at least 20 minutes between each application. This will help reduce immediate swelling.
Never apply ice or an ice pack directly to the skin, as it can cause skin damage.
Once the bruise has fully developed, applying gentle heat will boost blood flow to the area, helping to speed healing.
To do this, try soaking a cotton pad in warm water and applying it to the bruise.
I’ve worked out a lot in the past few months. In fact, you could say I was one of those people who fully embraced the at-home gym lifestyle. But as much as I thrived with my running challenges, online workout classes, and experimental workouts, even I needed a break.
Naturally, I encourage and support rest days, but for me this turned into a rest week. And then a rest month. I took so much time off that I found myself a little nervous to rejoin my favorite online workout class. As I’ve decided to dust off my favorite UA HOVR™ Machina Running Shoes ($150) and get to moving again, I’ve found myself a little more resistant than normal.
To help me get over that fear and offer up some tips for anyone like me who may have found themselves in a bit of a workout hiatus, I turned to one of the instructors I tune into most while working out at home, Peloton instructor Selena Samuela.
Samuela, who tackles everything from running to bootcamp, shared with me her top five tips for any athlete — no matter the level — for returning to an active lifestyle after a break.
All about timing
“Take your time and take the time to go back to basics,” said Samuela. In this instance, she emphasized the importance of focusing on form. “If [you’re] lifting, don’t let your ego get in the way,” she said. “It’s an easy way to hurt yourself jumping right back into where you left off. Instead, accept that you will need to build back up to it. That starts with form, good form will get you progressing faster and avoiding injuries.”
Think of the big picture
Be sure to focus on total work time rather than pace if you’re focusing on a cardio workout, explained Samuela. Although I’ve found myself frustrated that I’m not able to get my 5K pace as fast as it was in the spring, the important thing is that I’m getting out there and still able to run for 30 minutes. Like Samuela suggested, sometimes it’s important to focus on the bigger picture of the workout. Details like speed and pace are things you can always build back up.
Make it fun
“Do the things you enjoy the most first,” said Samuela. Whether that’s a certain sport like running, cycling, yoga, or lifting or it’s the social aspect of working out, finding what is fun to you about your workout is essential. If you prefer adding in a little social touch, Samuela suggested working out with a buddy or taking a virtual fitness class with a friend via an online platform like the Peloton App. As someone who has relied upon the fitness community more than ever before, I can attest that recruiting your friends for virtual workouts is a great way to stay accountable and excited for your workout.
Always warm up
According to Samuela, this is something you simply shouldn’t skip. “Make sure your
ST. PETERSBURG, FL — Florida experienced a statewide uptick of 4,115 coronavirus cases since Tuesday, the Florida Department of Health reported in Wednesday’s numbers.
The Florida Department of Health reported a total of 790,426 positive coronavirus cases; 48,722 hospitalizations; and 16,571 coronavirus Florida resident deaths. Florida saw an increase of 66 deaths since Tuesday’s update.
Hospitalization numbers included by the state are all coronavirus treatments ever done at medical facilities.
The current number of hospitalizations with primary diagnosis of coronavirus is 2,340.
The number of people hospitalized has been increasing in recent days, reported the Tampa Bay Times. Hospitalizations hit their peak in mid-July with just under 10,000 people seeking treatment.
The Florida Department of Health’s current coronavirus report for Pinellas is 25,534 cases; Hillsborough has 47,596 cases; Polk has 22,852 cases; Pasco has 10,781 cases; Sarasota has 9,567 cases; Manatee has 13,175 cases; and Dade has 183,996 cases.
The statewide weekly positivity rate is about 5 percent, according to Johns Hopkins.
Even though Florida is experiencing a high level of positive increases, many communities across Florida will be celebrating Halloween on Saturday traditionally, and the Center for Diseases Control offers recommendations for a safe celebration.
There are several factors that contribute to the risk of getting infected or infecting others with the virus that causes COVID-19 at a holiday celebration, the CDC reported on its website.
According to the CDC, in combination, these factors will create various amounts of risk, so it is important to consider them individually and together:
Community levels of COVID-19 – Higher levels of COVID-19 cases and community spread in the gathering location, as well as where attendees are coming from, increase the risk of infection and spread among attendees. Family and friends should consider the number and rate of COVID-19 cases in their community and in the community where they plan to celebrate when considering whether to host or attend a holiday celebration. Information on the number of cases in an area can be found on the area’s health department website.
The location of the gathering – Indoor gatherings generally pose more risk than outdoor gatherings. Indoor gatherings with poor ventilation pose more risk than those with good ventilation, such as those with open windows or doors.
The duration of the gathering – Gatherings that last longer pose more risk than shorter gatherings.
The number of people at the gathering – Gatherings with more people pose more risk than gatherings with fewer people. CDC does not have a limit or recommend a specific number of attendees for gatherings. The size of a holiday gathering should be determined based on the ability to reduce or limit contact between attendees, the risk of spread between attendees, and state, local, territorial, or tribal health and safety laws, rules, and regulations.
The locations attendees are traveling from – Gatherings with attendees who are traveling from different places pose a higher risk than gatherings with attendees who live in the same area. Higher levels of COVID-19 cases and community
It’s that time of year again: open enrollment for your 2021 benefits. (Photo: Chinnapong / Getty Images)
Would you spend more time choosing a health plan or debating whether “Tiger King” or “Schitt’s Creek” is a better choice for binge-watching?
If you put more thought into picking a show, you’re not alone.
Open enrollment for 2021 benefits will kick off in November when companies ask their workers to pick everything from medical and dental plans to long-term disability insurance. While those are big decisions — it turns out workers typically spend just 17 minutes on their choices, less time than they spend on picking a Netflix show, according to Voya Financial.
This year, workers need to buckle down given the backdrop of the coronavirus pandemic, experts say. People are creatures of habit, meaning that more than 9 of 10 workers usually select the same choices as in the previous year, says Matthew Owenby, chief human resources officer at insurance company Aflac.
“Having been in HR for my entire career, I wish I could tell you why they are on autopilot,” Owenby says. “Our main takeaway is that workers need to stop assuming that what worked in the past will work for them moving forward.”
Is COVID-19 covered?
Those issues are thrown into stark relief given the ongoing pandemic, with more than 8 million people infected in the U.S. and over 225,000 deaths. About 1 in 3 workers told Aflac in a recent survey that they don’t feel confident or aren’t sure if their benefits will protect them or their family if they are affected by COVID-19.
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“People are worried about getting sick, or know someone who has gotten sick, and they are thinking, ‘Would I be covered for the medical bills if I have to go into the hospital or get a test?’,” says Mona Zielke, senior vice president of employee benefits operations and claims at financial-services firm Voya Financial.
There are signs that workers are getting the message, with Voya finding in a recent survey that slightly more than half of employees intend to make changes to their benefits this year. Open enrollment is typically the only chance to make changes to your benefits unless you have a significant life change, like getting married or having a baby.
Here’s advice from the experts about how to navigate open enrollment this November:
Be alert for open enrollment dates
Your employer will typically alert you to its open enrollment period ahead of time. While there is no required length of time that companies must offer open enrollment, the sign-up period typically lasts three to four weeks, Zielke notes.
By comparison, open enrollment for the Affordable Care Act — which offers medical insurance plans to people without employer-sponsored coverage — is open from November 1 to December 15.
But employers typically offer a smaller window for open enrollment. Because