ATHLEISURE LIST | CHILLHOUSE

CHILLHOUSE launched in 2017 and was founded by Cyndi Ramirez-Fulton, an entrepreneur with a creative vision who has made a name for herself in the lifestyle, fashion and hospitality industries through her award-winning website Taste The Style, and a partner of The Garret in New York City. Along with her husband and co-founder, Cyndi sought out to change the relaxation landscape with her latest project, CHILLHOUSE.

Prior to starting her own businesses, Cyndi worked as the Brand Director of Third Wave Fashion, a fashion tech consultancy. CHILLHOUSE is a wellness brand as a destination for modern self-care that opened on Manhattan's Lower East Side. It debuted a first of its kind nail salon and massage boutique with a full service café and bar. As a downtown escape for city dwellers seeking a modern path to total relaxation with style, character and ease. It offers guests luxury beauty services at affordable prices in an aspirational setting that you can enjoy at your own will.

Guests can enjoy colorful lattes and baked goods while they're meeting with friends, working on projects or waiting to get a service done. Services cover a number of options for body, nails and face with various choices within each group.

In 2018, SHOP CHILL, an onine retail arm launched with offerings that included accessories and a curated selection of the best products on the market. These items are tested by Cyndi and the team so that they can stand by what they sell. Their membership program CLUB CHILL was created as a way for customers to experience and connect with CHILLHOUSE in a different way. Members receive discounts on services, access to special events and perks from brand partners. CHILLHOUSE has partnered with H&M, Nike, Club Monaco and more.

PHOTOS COURTESY | CHILLHOUSE

CHILLHOUSE

149 Essex St

NY, NY 10002

www.chillhouse.com

IG @chillhouse

Read the August issue of Athleisure Mag and see Athleisure List | Chillhouse in mag.

ATHLEISURE LIST | BIVE

We have become fans of BIVE, which stands for Balance + Vitality, which are the two biggest principles of the brand. They want to show people that even with something that’s typically considered as indulgent as ice cream, one can still incorporate it into their diet and feel good about it. BIVE is ice cream with a purpose.

BIVE opened its doors in September 2018 but was in process long before that. Founder Carla Noboa spent over a year perfecting the initial offerings to maximize the benefits of the superfoods while still creating something delicious.

The original flavors were Boost Me Up (Passion Fruit, Collagen, Chia seeds, Coconut water and Amaranth), Soothe Me Up (Valerian root, Toasted coconut, Almond milk, Coconut cream, Dark chocolate chip and Vanilla), Pick Me Up (Dark chocolate, Coconut milk, Coconut cream, Chia seeds and Amaranth),

Keep Me Strong (Echinacea and Soursop), Keep Me Balanced (Strawberries, Goji berries and Vitamin C) and Keep Me Comfy (Peppermint, Aloe vera, Dark chocolate and Oat milk).

Carla comes from a nutrition background and wanted to find a fun way to consume superfoods. As an avid ice cream fan, she kept looking for options that could satisfy a sweet tooth and promote balance + vitality, but most of the “healthy” options available were merely cold and artificially sweet. She set out to create something new: an ice cream with a purpose that used real ingredients from Mother Earth. For her, being connected to nature and being satisfied with what you put in your body was personally fulfilling. She wanted to find a way to help others do the same.

BIVE offers seasonal flavors that currently include: Sexy Butter (Peanut Butter, Chocolate Chips, Cocoa Butter, Coconut Oil, Coconut Milk, Cashew Milk, and Maca), which is designed to enhance energy balance hormones, and improve sexual dysfunction.

The seasonal flavors tend to stick around longer than initially planned because customers love them so much! There are a bunch of ideas in the works for fall, come by the shop to see what makes the final cut.

The cones provided at BIVE come from the Konery, which hand rolls all their cones in Brooklyn. BIVE currently offers French Vanilla, Dark Chocolate, Matcha, and Lavender, but this lineup will change as new flavors are developped.

All flavors are available in pints at BIVE as well as GrubHub, Postmates, Seamless, and UberEats. They sell pre-packaged individual 4 oz portions which you can purchase in groups of 4.

For many people, ice cream is comfort food. It's a natural stress reliever by its sheer existence, but then by the time you finish, you sometimes end up feeling sluggish or depressed. BIVE believes ice cream can make you feel good emotionally and physically! They’ve worked hard to find natural and holistic ways to make ice cream an entirely positive experience.

BIVE

95 Orchard St

NY, NY 10002

www.thegoodbive.com

IG @TheGoodBive

Read the August Issue of Athleisure Mag and see Athleisure List | BIVE in mag.

ALL YOU NEED TO KNOW ABOUT MATCHA TEA

Very few brands have caused quite the frenzy quite like matcha green tea, and not just for the obvious health benefits it brings, but also the fact that it contains a myriad of antioxidants. It also gives you several times more energy compared to your run of the mill caffeine drinks. So what is all the fuss about Matcha green tea? And why is it so popular?

What is Matcha Tea?

Despite its eerie look of grounded grass, matcha tea is one of the most popular, Japan-based tea to hit the market. It simply consists of powdered green tea leaves that are the main ingredient in making anything from lattes to various forms of herbal essence.

This tea powder is made of ground whole leaves. It stands out due to the concentrated nature of its flavour and the strikingly green colour that comes attached to it.

Before learning how to make matcha green tea, you first have to know how to get that fine neon-green powder. The preparation process consists of harvesting, followed by drying of the leaves, separation of the stem from the leaves, which then culminates in the grinding of the dried leaves using traditional ball mills.

Key elements

Matcha tea contains the EGCG catechin that is known to be a cancer-fighting agent. You have the obvious green tea benefits that span from heart health benefits to battling type two diabetes based on the various antioxidants present in the drink.

The mode of preparation also means that you get maximum benefits from this tea brand. This means a hundred times the antioxidants you get from your run of the mill green tea, as well as 100% of the nutrients.

Health Benefits

On average, you would require about 10 cups of regular green tea to get the benefits attached to matcha green tea. Health benefits here vary, there are suggestions that it improves your metabolic rate quite substantially, although the degree of this benefit has been known to differ on a person to person basis.

Matcha is also rich in fibre, and some varieties have been known to burn calories and assist in overall weight loss. Further down, this decrease in negative weight is directly linked to a lower chance of heart-related problems, a better BMI, decreased chances of diabetes and more favourable blood sugar.

Psychologically, matcha tea comes highly recommended for reducing stress and anxiety. It calms the mind and causes the body to relax. The high level of antioxidants contained is also known to reverse the ageing process, making your daily cup of matcha tea your little elixir brew.

The L-Theanine property of matcha tea promotes focus and catalyzes concentration at the highest levels. It has been known to be an age-old remedy for monks, who used it to facilitate meditation. So if you are looking to enhance your memory and learning abilities, then matcha tea is what you are looking for.  

Lastly, the energy boost resulting from matcha tea is not a caffeine rush but simply the rich blend of natural properties it contains. It is a great way to ensure you have a productive, mellow day, even if you are not doing any physical work.

Can Anyone Drink it?

It probably isn’t recommendable to a 2-year-old, but for anyone of caffeine drinking age, then it is worth a try. It is especially advantageous to people battling with issues of weight, high cholesterol, people who have anxiety and stress-related problems and generally people who have low energy levels daily.

Athletes and regular gym-goers are also good candidates, as it is also known to increase exercise endurance by up to 24%!

Bottom Line

Matcha green tea is causing waves the world over not because it’s neon green, but because it’s benefits have been tried and tested, and yes, it does work.

Read the latest issue of Athleisure Mag.

THE BEST MATTRESS TO REDUCE BACK PAIN FOR AN ATHLETE

Do you run every morning? Do you work out frequently?

If you do, then you probably have an idea of the struggles athletes go through. Doing athletic activities frequently makes the muscle of sport enthusiasts and athletes (especially) get sore. A very common painful area for most athletes is their back. The vertebrae (particularly the lumbar vertebrae) in the back receive several sensations during athletic activities that can account for the back pain felt by many athletes.

This is why at the end of a day filled with many such activities, every athlete wants to get back home to a mattress that enables them rest and also relieves their sores and particularly, their back pain. No athlete wants to go home to a mattress that is so hard that it does not offer the comfort they need or so soft that it does not support the important structures in the body while they are resting.

So, how can an athlete choose the best mattress to help them relieve their back pain? Many mattress brands would call your attention to themselves every single day, but which of them will help you get up every morning with significant relief of the previous day’s pain.

Best Mattress Types for Back Pain

Memory foam and latex mattresses are commonly used among users with back pain and the reason is not far fetched—it relieves their pain.

Memory foam is our pick because it relieves pain, it works with the body contour and it also cushions the body. While memory foam allows broader parts of your body such as your hips and shoulders sink into the mattress, narrow parts such as your feet and waist stay right on top. This way, your body can stay resting in its natural body curves. This also means that each time you fully rest your back on the bed fully, you will be relieved of your pain.

If an athlete’s mattress does not conform to the natural body angles, then resting would not be as effective in the relief of back pain.

Moderately-firm latex mattresses or memory foams are better choices. With the surface, the body is not kept in any unnatural alignment and support is given to parts of the body that need rest. Hence, if any athlete is looking to get a mattress, it won’t be wise to choose just any mattress but be sure to go for one with memory foam technology.

However, this is not to say that memory foam mattresses have no flaws. A major concern about these products is the fact that they tend to trap heat. This implies that even though it is soft and tends to relieve your back pain, it will still seem as though you are sleeping on a hot mattress at night.

This flaw has been complained about in the past and so, in recent times, brands have not been slacking in addressing this issue. This is seen in the fact that they are now putting the materials they use in the production of memory foam mattress in check. As opposed to using synthetic materials, they are now going for plant-based, natural materials which are sure to give users a cooler feel while they are sleeping.

Hence, it is not still enough to get just any memory foam at all. You also have to take into consideration the producer of the mattress, the manner in which it was made and the materials that were used in its production. Reviews are helpful in getting the best of memory foams. An interesting review you can read is the Best Adjustable Comfort Beds: Top Picks & Reviews.

After comparing several options, a recommendation you can trust is the Amerisleep AS2. It is a great mattress which is confirmed by Business Insider as the “best mattress for back pain.”

Amerisleep’s AS2 gives the exact amount of support you need for your back when you are treating back pain or trying to prevent back pain.

Amerisleep’s AS2 is also a great medium-firm memory foam, as it uses high-quality materials and ensures pain-free sleep for several years. Hence, it is one great investment no athlete will regret.

It is best for sleepers who sleep on their backs or on their sides (which are actually the best ways to sleep) and it was also made using plant-based materials.

 Read the latest issue of Athleisure Mag.

WANT TO WORK FROM HOME? THERE MAY BE SOME PITFALLS ACCORDING TO AN NYC NEUROPSYCHIATRIST

Dr. Sanam Hafeez,  NYC neuropsychologist,  points out some essential things to consider before choosing to work from home.

Studies, surveys, and census information show that about 8 million Americans work from home at least part of the week.  This amount is considerably higher today than it was back in the early 2000s. This section of the workforce is expected to grow in the coming years as online resources continue catering to this setup. The improvement of internet connectivity, collaborative applications, and software, as well as the proliferation of studies showing increases in employee productivity when working from home, have contributed to the general change of mind on this work/lifestyle choice.

But is working from home for everybody? What characteristics make for a more successful remote employee? What are some of the drawbacks for individuals working at home?

Dr. Sanam Hafeez is a Neuropsychologist in NYC with a Faculty Appointment at Columbia University. She points out that “as online tools and telecommuting become more commonplace, more conversations need to be had about what characteristics and job responsibilities a team member needs to have in order to carry out their duties successfully while working from home.”

Dr. Hafeez explains that not all personalities are the same and that employees need to be assessed in order to “determine where they would, not only feel happiest but also be more productive.”

Here Is What You Should Take Into Account If You Are Thinking Of Working Remotely:

• Isolation

Everyone who has ever had to wake up to go to work on a Monday with little sleep, low energy or a personal issue gnawing at their mind, has felt the annoyance of having to go to the office and attend a Monday meeting. This does not mean, however, that working from home is ideal for you, explains Dr. Sanam Hafeez.  “Nearly everyone will experience that feeling of wanting to stay home instead of heading into work. For the majority of people going to work adds meaning and stimulation to their day. Introverts may have an easier time acclimating to the lack of human interaction in a work-from-home situation, but for extroverts, the lack of camaraderie and the isolation they may feel at home may be an essential deterrent that leads them to opt for an on-site position,” says Dr. Hafeez. In a 2-year Standford University study on productivity and remote work, more than half of the study group felt too isolated at home and indicated their change of heart when it came to working from home 100 percent of the time.

• Little Separation of Home and Work

Home is where the heart is. For many of us, opening the door to our house or apartment after a long day brings a feeling of calmness from the constant stimuli of the workday. “For people who consistently work at home there might be issues separating work from play, rest and family,” says Dr. Hafeez. For an organized person who can confine their work to an established workstation within the home, this might be less of an issue but for those of us who study in bed, or like to work on the dinner table or couch this presents a challenge. “Sleep Hygiene is one of the areas where this also comes to play because our bed should be for sleep and sex.  If you are scattering papers across the place you sleep and spending hours upon hours working in bed, there is no signaled change to the brain that the bed is for sleep.  Making it difficult later on to wind down,” explains Dr. Hafeez.

• Distractions

A cardinal rule for determining whether to work at home or in the office should always be, know thyself. “This means you are being honest with yourself as to your abilities to navigate and ignore temptations and distractions on your own without the structure of an office and team environment,” says Dr. Hafeez. People who are self-disciplined tend to do well working from home because their personality is conducive to holding themselves accountable. But if you know that in the absence of a manager or co-workers you would fall victim to distractions like the TV, food, or other to-do items, then choosing to stay in office may be an important self-reflective decision you need to make for you and your career.

• The Dependance of Family on Your Time

One problem with working at home if you have a lot of dependents or people that count on you is the perception to those around you that you are not busy. “This means that if you are at home and something comes up, even if not urgent, you may be asked to deal with it,” warns Dr. Hafeez. This is something to consider and a conversation to be had with those you care about. People who are people-pleasers may have a difficult time adhering to their work in a moment when someone they care about needs a favor. If you still decide to work from home “consider having systems in place to deal with needs that come up. Such systems might include pharmacy delivery services, food delivery and medical transport for older adults. This may help in navigating some issues,” suggests Dr. Hafeez.

• A Decrease In Company Rapport

For those of us with an invested interest in growing within a company and investing in our career, working from home may not be the best choice in lieu of an office option. While many companies are growing off of a collaborative and entrepreneurial spirit of remote work, companies that have headquartered spaces need people present. “Presence breeds familiarity and familiarity drives rapport,” affirms Dr. Hafeez. If a big client crisis happens, the first to know are those in the office, and if you are at home, working remotely, you might lose out on the opportunity to give your input. While people w    

Read the latest issue of Athleisure Mag.

WHAT ARE TERPENES?

Smell that cheese?! Or as a vegan would put – the scent of nutritional yeast?

 One whiff of a cannabis flower perks you up with its lemon scent, yet another reminds you of a lavender essential oil your yoga teacher luxuriously massages your tense neck muscles with.

 Why does each strain of cannabis smell differently? And do different fragrant correlate with anything else, like the plant’s benefits?

The answer to your scent-related questions can all be answered by exploring one thing – terpenes! 

What are Terpenes?

Terpenes, similar to terpenoids, are a combination of carbon and hydrogen that naturally occur in cannabis plants. Let’s refer to them as “hydrocarbons”.

What’s the difference between a terpene and a terpenoid?

Terpenoids are essentially terpenes that have been dried out via a chemical modification, which alters the oxygen compound, whereas terpenes are the organic, naturally occurring combo of hydrogen and oxygen before any alterations.

Terpenes are birthed in the trichomes of the cannabis plant. What are the trichomes?!

Trichomes are the crystal-like part of the plant, on the outside of the plant’s leaves and buds. The trichomes’ duty is to protect the plant from invaders, like insects and animals.

Trichomes are smart and have the same idea as nasty-smelling skunks – they create pungent odors (terpenes) to repel outsiders. According to this review here, they are

As terpenes repel the bad guys, they also lure in pollinators.  

Different Types of Terpenes

The creation of terpenes are influenced by the plant’s environment – weather, time of day, soil, fertilization, maturation, etc.

Just as different essential oils perk you up or mellow you out, effects of terpenes vary.

There are two basic types of terpenes, sativa terpenes and indica terpenes. Sativa terpenes smell bright like an orange or lemon and tend to boost your energy. The opposite, indica terpenes, are more soothing, with scents similar to a pine cone.

Terpenes are broken down even further according to their specific smell and benefits. Here are the most common:

-        Limonene – smells like a citrus fruit, and is also found in… you guessed it - citrus fruits! Some benefits include treatment for anxiety, depression, pain and inflammation.

-        Beta-caryophyllene – fragrances like spices – black pepper, pine, cloves and cinnamon. A few benefits include easing pain, ulcers, and anxiety.

-        Linalool -  smells like florally plants such as lavender, with similar benefits – relaxation.

-        Myrcene – the most commonly found terpene is also found in fruits like a mango! Effects of myrcene are similar to the old tv commercials of cartoons melted into a couch – they have a sedating, calming effect.

Further Benefits of Terpenes

Terpenes are not only found in the cannabis plant – they are found in just about every plant!

Therapeutic effects of terpenes rise even more when mixed with cannabinoids like THC and CBD.

Strands of the cannabis plant vary dependent on the terpenes, which correlate with an array of benefits, depending on the plant’s scent.

The more you train your nose, the easier it is to identify terpenes, thus identifying different strands of cannabis! Finally, your nose gets a chance to participate in the cannabinoid fun.

Read the latest issue of Athleisure Mag.

ATHLEISURE LIST | STANDARD DOSE

Last month, Standard Dose launched its three-story space as a CBD based wellness experience in NYC's NoMad neighborhood. Their aim is to create an environment as a destination for elevated wellness that aims to facilitate an understanding of natural restorative practices. Guests can enjoy high quality CBD and plant-based products, daily yoga, meditation, education workshops and spa services. Educators are on site to inform shoppers on the benefits and uses of 100 curated CBD and plant-based topical and ingestible products.

Upon continuing in the space, a tea bar offers custom blends for detox, immunity and healing. Beyond this area is a meditation studio where guided sessions can be booked.

On the top floor, an outdoor rooftop hosts a number of additional meditation and yoga classes. In addition, there will be community events that focus on CBD and plant-based wellness.

This month, keep an eye out for a spa treatment room where select clean beauty services and body treatments can be reserved.

STANDARD DOSE

1145 Broadway

NY, NY 10001

www.standarddose.com

IG @StandardDose

Read the June Issue of Athleisure Mag and see ATHLEISURE LIST | STANDARD DOSE in mag.

ARE YOU MAKING THESE COMMON MISTAKES AFTER A BAD SUNBURN?

Unless you have been living under a rock, you know the importance of SPF and re-applying it. There are times when, despite your best efforts, you still manage to get burned. Perhaps you were careless, and after too many margaritas forgot to re-apply your sunblock. Now, you are literally burned by your day of fun in the sun. Before you do anything to put yourself out of your stinging, burning agony, read these tips so you know what NOT to do to soothe a sunburn. Dr. Sheel Desai Solomon is a board- certified Raleigh- Durham North Carolina Dermatologist and founder and owner of Preston Dermatology

Here is her list of things to avoid after a bad sunburn.

Wearing Cologne

Some cologne may contain ingredients that make you more prone to burning. "Oil of bergamot is especially notorious for this," explains Dr. Solomon "and can cause a severe, blistering reaction when it's on your skin and exposed to the sun." It's become rarer in the past few years since many fragrance companies started stripping the ingredient from their products.  Other perfume ingredients and essential oils, like rosemary and lavender oils, can make your skin more sensitive to the rays, too, Dr. Solomon adds. To play it safe, avoid spraying any scents onto your skin before you go outside.

Medications

Taking an anti-inflammatory medication, like acetaminophen or ibuprofen, can help soothe your skin once you're sunburned. However, nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen and naproxen, can also leave you more vulnerable to getting burned in the first place.

Dr. Solomon explains, "That's because certain medications contain photosensitizing agents. Those molecules will absorb the sun's UV rays and release them back into your skin, which damages and kills skin cells."

However, NSAIDs aren't the only ones that can raise your risk of getting fried. "There is a whole slew of meds out there that can leave your skin more sensitive to sun's rays," says Dr. Solomon "meaning you need to take extra precautions before spending time outdoors." Common ones include topical acne medications like benzoyl peroxide and salicylic acid, antihistamines, and antibiotics. Even OTC supplements like St. John's Wort can make you burn more easily. Avoiding direct sunlight after applying or taking these medications is your best bet, but if you need to head outside, Dr. Solomon suggests protecting your skin with SPF 30 sunscreen and covering up with long sleeves, hats. 

Taking Hot Showers

When your skin gets a little too toasted, you may notice that it tends to feel dry as it heals. Even if you're not in physical pain, taking hot showers can strip your skin of essential oils, which can dry it out even further and make it more sensitive, explains Dr. Solomon.

 "This may lead to blistering and possibly prolong the healing process." On top of that, hot water isn't going to feel great, even on a mild sunburn that didn't feel too bad to begin with. While cold showers typically feel uncomfortable, sticking to lukewarm or cool showers when you're burned will ease discomfort. The temperature should be no warmer than what you would expect from a heated pool, which is around 84 degrees. 

Wearing Tight Clothing

Wearing tight clothing over sunburnt skin is not advised, because inflammation is setting in. "Your body is trying to respond to the trauma by increasing blood flow to the area to help with healing. This results in redness, warmth, and inflammation to the area," says Dr. Solomon.  Wearing tight clothes could amplify the response, which could lead to more intense swelling and blisters. Alternatively, you can avoid sunburns altogether and use the best sunscreen for your skin type.

Don't Use Scented Aloe

Aloe has anti-inflammatory properties and is suitable for your skin after you get a sunburn. However, using a scented aloe can irritate the skin even more. Dr. Solomon suggests using a fragrance-free aloe or using aloe directly from an aloe plant. However, the most beneficial treatment of all is to avoid sunburn in the first place.

Don't Cover that Burn With Makeup

Even though your sunburn might look bad, avoid covering it up with makeup. "The only way the burn will heal is if you let your skin breathe," says Dr. Solomon. "Introducing various makeups through dirty sponges or brushes will only increase your risk for infection or allergic reaction, which will ultimately make it all worse."

Don't Pop Your Blisters

Similar to not peeling your skin, you should never pop blisters. "That extra bubble of skin serves a fundamental purpose in protecting the wound," says Dr. Solomon. "If a blister hurts severely, apply a cream-based unscented aloe vera."

Not Drinking Enough Water

Sunburns dehydrate you from the inside out, so you really should be drinking 8 to 10 glasses of water a day to rejuvenate the skin.  

Exfoliating

While scrubbing dead skin off your body helps to you then the skin, it's one of the worst things you can do on a sunburn. When your skin is burnt from the sun, exfoliating only exposes the damaged layer of skin, even more, causing pain and further irritation, explains Dr. Solomon. Instead, use a gentle moisturizer or mask to treat damaged skin.

Don't Use Coconut Oil or Butter

You may have heard before that lathering butter or coconut oil will soothe your burn, but it's a myth. The skin is hot and needs to cool down, applying a fat-based product onto your skin will not only clog the pores and stop the healing process, but it might also aggravate inflammation. "Coconut oil and butter are great for moisturizing the skin in other instances," says. Dr. Solomon, "but when it comes to a burn, you should wait until the skin cools to use it."

Read the latest issue of Athleisure Mag. 

THE UNDEFEATED WITH LAILA ALI

We sat down with Laila Ali, who continued Muhammad Ali, her father’s legacy in the sport, as well as trailblazing outside of it. As a professional boxer who went undefeated in her career, she held the WBC, WIBA, IWBF and IBA female super middleweight titles and the IWBF light heavyweight title. She is a TV personality and host of OWN’s Home Made Simple, participating in Dancing with the Stars, Food Network’s Chopped as well as Celebrity Apprentice. In our interview, we took time to talk with her about the importance of fitness, nutrition and how we can focus on spring cleaning this time of year.

ATHLEISURE MAG: Can you tell us the moment when you realized that you wanted to be a boxer and eventually parlaying that into TV hosting, nutrition and wellness?

LAILA ALI: So I first saw women’s boxing on television when I was about 17 years old and that was when I first had the idea and desire to become a professional boxer myself. So it wasn’t right away that I took the leap because I was at school full time and I had a business at the time and it took me about a year to start training and once I did, that was it – end of story. Of course I ended with 24-0, 21 KOs and 4 world titles.

So boxing was my first love and I focused so much time and energy on it for about 9 years and then I decided I wanted to retire and to start a family, then I started to think about what I wanted to do next. Right around that time, Dancing With the Stars called and I decided to do the show as it was a great platform for me to show other sides of myself. From there, I just went onto TV hosting and different opportunities. During that 5 year period I began to think about what I was passionate about, what I wanted to do next, and that was really when I came to the conclusion that I really wanted to be able to help other people live their best life. I wanted to help them make healthy lifestyle choices and then I started doing shows such as Home Made Simple which I host, now which comes on OWN every Saturday. I’m able to work with families, make their living spaces amazing, also cook healthy recipes with them out of my cookbook Food For Life and now we’re launching our own product line which is simple plantbased cleaning products. They are available at select Walmart stores and Walmart.com.

So, things have really come full circle, but it was all about really encouraging people to make healthy lifestyle choices and live their best life.

AM: Can you tell us a little more about Home Made Simple’s product extension of cleaning products and why you enjoy using them?

LA: So we have hand soap, we have dish soap, we’ve got laundry detergent, fabric softener, multipurpose spray. It comes in lemon, lavender and rosemary. All of these products are not only safe and affordable, but they are effective and that is the most important thing. I’m all about using products that are good for my family, the environment and Home Made Simple’s products are amazing in that they actually work as well.

AM: We know that you have a number of tips about cleaning your home – especially in a way that keeps it simple, can you share 3 with us?

LA: Now is the time that everyone is thinking about spring cleaning right? We are in my household as well! Some of the things that I like to do is to get my kids involved and what I do is give them a series of chores on a chart. When they have done everything that they need to do, then I reward them. Whatever they are asking me for, I tell them that they can get it once they have gotten all of their stars on their chart. One of the other things that works out really well for me is not to wait for things to pile up. I like to take 10-15 minutes out of everyday to put things in their place. Another tip I have is that whenever you have things that you want to give away or get rid of, clothes that don’t fit anymore – put them in a big bin. I leave mine in the garage and remove them quarterly as it keeps clutter down. Every time you buy things – when you bring something into the household, you take something else out. We all have things in our kitchens and other rooms of the house that can be placed in a bin. I think that when you do that, you’re encouraged to donate items and I think that it’s really good to be able to help those in need or to be able to repurpose those items. That’s how it keeps everything nice and organized. Of course, it's all about using products that you love and that work and Home Made Simple really makes that easy to do with their new plant-based cleaning products.

AM: With it being the Spring and people needing ways to spruce up food options when it comes to supporting their workout, what smoothies and power foods should we think about incorporating into our day to day?

LA: I think it’s very important to be consistent first of all and make sure that you are getting enough rest so that you can do your best workout. Staying hydrated is key! A lot of people don’t realize how important it is to drink water as it enhances your performance, effects the way that you think and it’s really important to do. I like to have a protein shake after I workout. I don’t want to eat and put my body through having to digest food which is more work. I like to have a protein shake and just kind of get everything in and then eat a couple of hours after which is what my routine is.

AM: As someone who I’m sure travels a lot, what are 3 skincare products that you swear by that you enjoy using in your routine?

LA: I don’t think that it’s so much products or about a routine. I make sure that I clean my skin really well every night. I wash my face and I use a good moisturizer before I go to bed. In the morning I like to clean my face in the shower after my pores have opened up with the hot steam and then I will clean my face. I like to use my Clarisonic because it really gets into those pores really well. So those are tips that I have. Water and sweating are actually amazing for your skin. Sweating out toxins and that comes from working out and drinking water. Beauty comes from within.

AM: We’re all about #Tribegoals and the power of tribes which are the source of inspiration. Who are 3 people that you are inspired by?

LA: Well I definitely have a tribe of people that are around me. I think that every successful person does. It takes a team and nobody is doing it by themselves. My husband is part of my tribe and is my best friend, my confidant. One of my best girlfriends is like my person my go to who will keep it real with me and be honest. I don’t want to have yes people around me. Of course I would also include my business associates as well.

IG @TheRealLailaAli

Read the May Issue of Athleisure Mag and see The Undefeated with Laila Ali in mag.

You can hear Laila Ali's interview now on our show, #TRIBEGOALS which is a part of Athleisure Studio, our multimedia podcast network! Make sure to subscribe to find out when the episode drops. You can hear it on Spotify, Apple Podcasts, Google Podcasts and wherever you enjoy listening to your favorite podcast.

SOMETHING YOU SHOULD KNOW WITH THE LAURUS PROJECT

Women's Health Awareness month takes place in May. We took some time to chat with CEO and Founder, Teresa Lawsky of The Laurus Project which focuses on funding research projects that assist in prevention as well as curing breast cancer. We delved into finding out about a number of projects and goals of this group, looking at the importance of understanding their focus on action as opposed to merely having an awareness of breast cancer, as well as creating a community of Thrivers that continue to share their empowering and uplifting message.

ATHLEISURE MAG: Prior to launching the Laurus Project, tell us about your background.

TERESA LAWSKY: I served as a nurse clinician specializing in breast cancer for about 18 years. I practiced at major institutions in NYC and leading hospitals in Southern California. During that period of time, I really got an up close experience to the human condition that occurs when women and some men are diagnosed with breast cancer.

AM: Due to your experience, what led you to creating the Laurus Project and tell us about what the aims are for the organization.

TL: I was in my office and I said to my assistant, “how many more women have to walk through this door before we do something about it?” Incidents of breast cancer remain high in the US with about 1 in 8 women diagnosed in their lifetime and although we are doing a lot of work as it related to awareness, I really felt that there was a gap as it relates to prevention. So one of the goals that we have at the Laurus Project is to help prevent the onset of disease in women, new diagnosis and then preventing recurrences in women that have had past diagnoses.

So this is a lifelong challenge for women to stay cancer free and that is something that we want to help with.

AM: When did you launch this and what is your role as a CEO and a Founder?

TL: It was founded in 2015 and we launched in 2016. I really am very involved in the strategy and making sure that our programs and grants really fulfill our mission and provide action for those affected by the disease. That’s something that I feel very strongly about. I work very closely with researchers that we support. It’s a day to day thing and I stay very tight and close with it. I have my hand in a lot of what we are doing.

AM: What are some of the human trials and research that you support?

TL: In order to advance cutting edge therapy and new therapy treatment to people who desperately and frankly need it, human trials are necessary for FDA approval. To expedite it from the lab to a human trial and then to a health care setting, this is required. So there are sometimes for various reasons a gap in funding of research in human trials. So that is what we are looking to fill. That’s a way for us to expedite it into the hands of people who need it. That’s part of the reason that we are so involved on that side.

AM: So what research are you working on that you can share with us?

TL: One of the trials that we are participating on for funding that I am really excited about is diet related. It is a fasting mimicking diet based on the research of Dr. Valter Longo. It’s a trial that is looking at reducing or preventing breast cancer in women that are deemed high risk. This is an ongoing clinical trial and we are participating in funding that. I think that in a couple of years, we will even have some data come out of that that should be pretty exciting! That is something that we are working on that we are really excited about.

AM: What is the process for a researcher to present a project to you and how does The Laurus Project go about deciding what is of interest for them to fund?

TL: We really have our finger on the pulse in terms of what is going on in the medical community. We work hand in hand with leading institutions in that space. A lot of it crosses over into longevity as it relates to prevention and some in other areas. Again, we work hand in hand with leading institutions who have researchers that are doing cutting edge work. We identify the gap and make sure it is aligned and we have an amazing medical advisory board and then we make a decision about what we want to fund in order to get it in the hands of women who need it.

AM: One of the things on the website that we were looking at was Integrative Therapy and how does that work in terms of while they are getting their treatment as well as post treatment?

TL: Integrative Therapy is kind of the healing approach that takes into account every aspect of a person’s health. So that is mind, body, emotional and social. All of those things that impact a person and it really pairs with standard of care therapy in order to advance a better solution or state for that person.

So an example would be the use of a mindfulness or meditation as it relates to stress and even possible inflammation. Also the use of acupuncture as it relates to side effects of treatment. Many women who get diagnosed, suffer from Post Traumatic Stress disorder. There are different things that we can utilize in order to support them and help them with those side effects. It’s really taking into account the whole person and raising the standard of care so that we’re looking at all of that. It really impacts a person’s health overall. So even when we look at our mission and our goal in prevention and in risk reduction, prevention of recurrence in survivors. We really want to elevate that standard in our point of view.

AM: Many people wonder why when we talk about Breast Cancer, that we talk about prevention and remission. Why isn’t there a cure for this disease with all of the technology that we have at our disposal?

TL: I think that with the focus on treatment, that that’s something that’s very important and there has been a lot of energy and funding and looking at that. What’s happened is that there has been kind of a gap and that’s why we exist for the recovery period. When you look at a woman that has been diagnosed with breast cancer and has gone through treatment in terms of their experience, often their anxiety level and all of these things that relate to health escalates when treatment ends. So at The Laurus Project, we really understand that healing continues after breast cancer treatment ends. In some cases, women are on maintenance medication that causes other side effects that they really need assistance with, in order to remain on the medication. We want to help increase compliance so that they can reap the benefits of the medications that are available to them.

As a health care professional in the field, I really identify gaps and your question is right on and it’s exactly why we are here. There are Survivorship Programs that exist in larger cancer centers and hospitals – but not all geographic areas have them. Certainly there are a lot of women that feel that returning to the facility where they received treatment – that can trigger a lot of feelings and emotions. We really want to help women move past that into Thrivership and into wellness. Because nothing changes if nothing changes. Our goal is to really help them by supporting programs that are good and offering them solutions. We recently launched a new program at Laurus which will help women in areas where that is not available.

AM: Tell us more about Thrive Tribe which is a part of the The Laurus Project.

TL: The Laurus Project’s Thrive Tribes is really a community of women who come together and it's something that we launched to take care of their help and we are helping them in doing that. These tribes exist in communities and they’re led by either a breast cancer Thriver, health care professional or a high risk woman and they are the connection to their community and women in their community to access our education and programs and resources. So we provide education as it relates to risk reduction that’s evidence based, up to date science, and suggest and activity that women engage with once a month.

As an example if we just go back to mindfulness and meditation, we’ll provide monthly email/digital information related to what science really says about mindfulness and meditation. It focuses on why they may benefit and partner that with a scheduled guided meditation. Women are receiving information and we’re weeding through all the stuff that is out there by providing them with solid evidence based education that is specific to their disease. This is health promoting and then giving them access as a way to take action. They’re coming together as a community and really being in power to take control of their health – rather than getting home and finishing their treatment and getting three recommendations and heading to the internet trying to weed through and see what they can do. We want to help them do that in a safe and inspiring environment.

AM: We know that a number of Breast Cancer organizations use the term awareness and pink for the cause. What was the decision behind using the color orange and the term action?

TL: At Laurus, we’re really about Breast Cancer Action. I think that it’s important for women to know and understand that there are things that women can do to be in control of their health. It’s a matter of driving that message and it’s something that they can engage with. And by the way, there are win wins with that. So sometimes, even the idea of Breast Cancer Awareness makes an individual feel like there is really nothing that they can do. They know the problem is there, that it happened – but what can they do about it and that’s what we’re about. That’s why we work with leading institutions and researchers and why we fund and support programs as well as development programs to help women do that. This way they can live their best life and take that action.

That’s in fact why we are orange and not pink. That really resembles the movement from awareness to action. It’s a very hopeful movement that incorporates wellness and women are very excited about it. I see the reaction that women have when they engage with us. It’s very empowering and it’s really a new hope. One of the women who is leading a tribe in Laguna Beach, she stated crying and said, “this is what I have been looking for.” So I think that we really are filling a gap and that we are filling a need. I’m really excited about it and I’m excited about brands and supporters and people like you that are interested in what we are doing because it’s a healing message that’s hopeful. On that front I will say that I like Breast Cancer Action. Awareness is great, but lets take it to the next level.

AM: We like the use of the word action! A number of organizations have funds that go towards raising money for various treatments and research for Breast Cancer. Do you have and brands or products where a portion of the proceeds go to this cause?

TL: We do partner with brands and have partnered with those that are mission aligned in different ways. We have an exciting event coming up with Alice & Olivia. That is going to be a really fun event and it’s a very empowering brand. We love that side of it as it’s uplifting and fashion forward. We also partner with other wellness brands, families and companies that believe in what we are doing.

AM: How does one go about creating their own Thrive Tribe community?

TL: Thank you for asking that! They can visit our website at The Laurus Project.com, click on Thrive Tribe and take this beautiful empowering pledge and commitment to selfcare. If they don’t see their city or state, they can scroll down to become a leader which we really want to encourage women to do. That is then reviewed and we can launch them in their community. We’re hoping to launch Thrive Tribes in communities all across the US and we’re really excited about it. I think that it puts information directly into their hands and partners it with action. Of course, this is education and we always advise women to take it to their medical team and make sure that it’s right for them. It’s evidence based and taking them to wellness and Thrivership.

AM: We love hearing about this community. With us coming up on the back half of the year, are there goals that the Laurus Project has in terms of a goal perspective? What events or special projects should we keep an eye out for that the Laurus Project has going on?

TL: We have a really fun annual event that is a Dance to Thrive party that is held each year in October. We started it last year in NYC and we held it at 1Oak and had an amazing turnout. It’s an uplifting let go event and a lot of fun. It’s something that you should keep an eye out for. As far as projects that we are working on, there are a number of projects that we are doing in conjunction with other nonprofits in order to advance solutions at a larger scale as it relates to integrative therapy which is also really exciting.

IG @TheLaurusProject

Read the May Issue of Athleisure Mag and see Something You Should Know with the Laurus Project in mag.

S1. E11. | #TRIBEGOALS WITH 4 X NBA CHAMPION JOHN SALLEY

On today’s episode of #TRIBEGOALS we talk with John Salley, who had a phenomenal NBA career with 4 Championship rings on 3 separate teams. Post his NBA career, he has been a host of FOX Sports’ Best Damn Sports Show Period, a host on a number of shows such as VH1’s Basketball Wives and Basketball Wives LA, as well as a number of other hosting and TV appearances. In addition, he is known for his philanthropy, activism and his investments within health and wellness. With his focus on veganism as well as the cannabis sector, he has a truly diversified portfolio. I talk with John Salley about his career, his legacy in the game and his transition into his current projects.  

Catch up on your favorite podcast shows at Athleisure Studio.

TACKLING STRESS WITH DR. HEIDI HANNA

May is a busy month and is known as Mental Health Awareness month. Earlier this month, we had lunch with Dr. Heidi Hanna to talk about stress and how one navigates the positive elements as well as how it can be a negative! More importantly, she shares more information on stress and what happens to our bodies as well as her work in the space. She also talks about the importance of the beach as it pertains to alleviating stress. In a world that continues to move quickly, these are great things to note as we go about our day to day.

ATHLEISURE MAG: Can you tell us about your background and how you came to focus on stress and how one can manage it?

DR. HEIDI HANNA: So the first thing I'll tell you about my background is that I grew up with an anxiety disorder that started when I was about 12 years old and it caused me to have headaches and stomach aches, and then actually led to me fainting and losing consciousness. For about 40 years I didn't understand what was going on and I tried various coping mechanisms that weren't super healthy for me, before finally realizing through my own research and interviewing experts that I have a condition called Vaso – Vasovagal Syncope. This is what happens when our heart rhythms and our blood pressure actually can't get enough blood flow and oxygen to the brain and we get that kind of dizzy feeling like if we stand up too fast or if we have low blood pressure or low blood sugar. A lot of people can feel this dizziness and sometimes even lose consciousness temporarily. When we have those episodes on an ongoing basis, it turns out that my anxiety or panic attacks would trigger this. I already have low blood pressure regularly, but this would cause my blood pressure to drop even more quickly and cause me to lose consciousness.

So because of those personal challenges, I think it forced me to really take a look at how stress was impacting me and the difference between stress, which is just the gap between demand and capacity, and the energy and information that the brain and the nervous system provide to help us overcome that gap. The difference between that kind of stress reaction that leads to a stress response versus things ongoing like anxiety and even depression and other things that can result from that. So I ended up actually studying integrative methodologies. I have a background in psychology, nutrition, exercise and physiology, and then started exploring more as an integrative neuroscientist really looking at the connection between stress and the brain and the nervous system, and how that affects the body. And that's what's led me to the work that I'm doing now.

AM: What organizations do you work with where you assist those in being aware of these issues?

DR. HH: I've written seven different books all related to stress and how it can hijack our brain and our body. And I'm really trying to focus mostly now on providing people with simple strategies that they can implement into their routine to circuit break stress or to recharge their own energy so that they have the capacity they need to deal with the challenges in their life. I've worked at a lot of different organizations and I have most of them listed on my bio which I will attach for you right now. REEF is one of the partners that I'm working with to really get the message out to people about the negative impact of chronic stress, as well as some of those simple strategies we can use to really change it in an impactful way. I also work with a lot of corporate groups where I teach practitioners how to implement stress mastery solutions into their practice so whether they're in health care or they're coaching individuals or running full blown organizational development programs. I would say my real passion is helping companies implement this because there's already a lot of systems in place that can help us with things like accountability and sustainable habit change. I really want to help companies learn how to implement energy management and isolation more strategically.

PHOTO CREDIT | UnSplash

AM: In speaking with you at lunch, you were saying that there are those that are more sensitive and absorbing various things which can also lend itself to stress. Can you share more about that?

DR. HH: I did mention stress sensitivity and there is about 15 to 20 percent of the population who have a genetic predisposition for sensitivity and there has been a bunch of research on the topic. One is the work of Dr. Elaine Aaron in the highly sensitive person trait and she's done a lot of great work that shows that these highly sensitive individuals have a heightened sensory sensitivity so they tend to react more to bright lights, loud noises, even smells or physical sensations that are processed more deeply into the brain stem than they are for the other 80 percent of the population. There's also research looking at something called Vantage plasticity which is a more positive way of thinking about the senses’ sensitivity, which basically means that people who have a higher sensitive nervous system react more to potential threats in their environment but also react more strongly to positive experiences so they may have higher levels of joy when something good happens, but they also may experience a lot more stress when something negative happens.

I'm also doing a lot of ongoing research to help educate the minority of people struggling with sensitivity. This also happens to be most people who are highly creative like actors and singers. I would say even a lot of athletes that really rely on intuition have what may seem like this heightened sensitivity and are able to anticipate patterns in their environment and this can make them really great high peak performers, but can also cause them to burn out or break down faster than those who are more resilient.

AM: Are there varying categories of stress?

DR. HH: There are varying categories of stress, but I think one of the challenges with this is that we tend to create a point system for things in life that would cause someone stress. So we could calculate in a life stress survey what's happening in your life right now and what the stress load that puts on your system. This is how it's typically been done in the past, but I think what's really missing from this calculation is the stress sensitivity and the perception that one brings to those experiences. Someone who is highly sensitive may have a greater stress load with less stressful circumstances in their life than somebody who has more genetic resilience that their nervous system isn't affected as much by the stimulation around them. And so the stress 360 assessment that I've developed is to really look at what are the lifestyle patterns that are happening in your life right now. Things like how you eat, how you move, how you sleep, your social connections and even how much humor and play you experience throughout your life. I like to look at that as a way to determine your capacity. And then looking at your stress perception or what I call your “stress lens” to see how much sensitivity you have to those circumstances. The third component of the stress 360 assessment is looking at your unique stress signature that tells you how much stress you're experiencing. Most of us have signs that we experience right away like maybe a headache or muscle tension and we know that we're starting to have too much stress. But over time these can lead to stress symptoms that are more long term, like weight gain or weight loss, not sleeping enough or sleeping too much. These could be emotional imbalances like feeling anxious or even feeling depressed. And so our goal in all of this is to help people assess, appreciate and adjust what's happening in their stress experience by looking at those small lifestyle factors that they can really impact vs. looking at what feels overwhelming.

AM: Are there beneficial components to stress that can actually assist us in our activities?

DR: HH: There are a lot of beneficial components to stress that actually help us. So one of the things I'd like people to understand is the difference between acute and chronic stress. Acute stress is short term in nature. It provides us primarily with adrenaline, which is an energy enhancing stress hormone that has a short lifespan in the brain and the body to help us bridge that gap between demand and capacity. So when we're producing this short term stress reaction of fight or flight we have a limited amount of time to either take care of the situation or avoid it and depending on whether or not we really believe that the problem is taken care of, we may or may not then go to a chronic stress reaction. The chronic, every day, ongoing stress reaction is the one that is most toxic to our system. It’s fueled primarily by cortisol and other inflammatory hormones in our body and our brain. These are the ones that really rewire and change the way that the brain and the nervous system operate by decreasing access to the prefrontal cortex where our brain does its best work. The goal with this is to really notice when we have that short term, more enhancing stress that can help us to have better energy and insight, but then taking some sort of action to move us forward in a positive way. That’s better than pushing stress down or pushing it away. That's where it really becomes dangerous to our system.

PHOTO CREDIT | UnSplash

AM: What are the indicators that one may note that stress is taking place?

DR. HH: In terms of some of the indicators that stress is taking place, I think it's different for everyone and I really encourage people to get as clear as possible as they can on what their primary signs of stress are. Those quick things like maybe a mild headache or tension in their jaw, back and shoulders. It could even be feelings of anxiety or nervousness in the body, or even something more sluggish like chronic fatigue or digestive problems - anything that gives us the sense that something's just not quite right is actually usually a good indication that we have more demand in our system than capacity. Those are the things that lead to stress over time and cause burnout, breakdown and long term emotional changes.

AM: Many people joke about being stressed, but can stress be critical in the long run when not effectively dealt with?

DR. HH: A lot of people tend to joke about being stressed. I think this is one of the ways that we bond with each other. Stress actually gives us connection and validation. We feel like people who have more stress are more important and have more going on. But most people don't really understand that this every day, nagging stress is literally reprogramming the way their nervous system reacts to the world around us. In contributes to how the brain perceives the world around us in a way that can be really debilitating. We don't want to overwhelm people with that information, but to help them understand that we can learn from our stress experiences and positively reprogram how we experience the challenges of life so that they're perceived as an opportunity for growth as opposed to a threat.

AM: What is the connection with the beach and stress management?

DR. HH: When I conducted an initial survey after kicking off my partnership with REEF, I asked people where they think about when they want to relax. An overwhelming 80 percent of people said the beach, which was very high compared to the second highest of 7.5% saying the mountains or green spaces. It was great to establish that first connection of people visualizing the beach above all else when they want to relax.

It’s important to take time out from our daily grind. Everything about the human system is designed to oscillate. We’re supposed to have these stress experiences and these recharge experiences. So to me, visualizing the beach and really trying to experience the essence of what the beach provides allows us to circuit break our stress reactions and shift out of them temporarily to totally refocus our priorities and our perspective. Taking that a step further, the first level of that is listening to sounds of the ocean and visualizing being at the beach.

Taking deep breaths and just allowing the body to let go of tension. That in and of itself is a great little mini recharge experience, and research has shown that listening to sounds of the ocean waves actually puts the brain and the body into a parasympathetic or relaxation state more effectively than listening to relaxation music or other sounds of nature. So we know that it's effective just to listen to waves crashing, but then we can add elements to take it further, like actually taking off our shoes and imagining that we have our feet in the sand, or putting on REEF flip flops or sandals as if we were there. To create a sensory experience essential oils can be used or even having fan blowing on us to capture the essence of the beach. It may sound like a lot to put into place to recharge our energy, but you could literally think about this as stopping to fill up your tank of gas. It requires some time, energy and money, but if you don't fill up the tank you're not going anywhere. For me, the beach is one of the best ways to bring all of these elements together and really come to our senses by using sensory integration through a breathing visualization or meditation practice that is so simple that we could repeat it several times throughout the day to recharge really effectively.

Of course, going to the beach is going to heighten that even more because when we're at the beach we're getting exposure to natural light, fresh air and negative ions in the oxygen we're breathing in from the saltwater moving over the surface of the sand and rocks. It changes the air we breathe to have this antioxidant healing property. Plus, putting our feet in the sand to get the grounding impact of absorbing the Earth's vibrations can also be really helpful. So as much as we can layer on these essential elements of what the beach provides, and even do that when we're at work, is going to recharge our energy even more effectively.

It’s creating the sensations of the beach that is key. The beach is my happy place and for me, creating that non-conscious reminder as I'm traveling and working like using a beach blend essential oil, serves as a little nudge for the brain to pair an item with an experience. If we do that consistently over time, the brain will start to act faster in its relaxation, especially if we pair more of those sensory items together like listening to sounds of the ocean or slipping on a pair of flip flops.

PHOTO CREDIT | UnSplash

AM: Are there foods, sprays, ointments etc that can assist in reducing stress?

DR. HH: I think the goal here is to minimize overstimulation and maximize the recharge elements of what we use. For example, there's seven core foods that can be stressful to the system.

There are sensitivities or inflammatory reactions to these core foods which include gluten, soy, corn, dairy, sugar, artificial sweeteners and peanuts. It's not to say that any of these foods are bad, it's just that a lot of people have an inflammatory reaction to them. And so it's helpful to eliminate those from the diet for a short period of time and then introduce them back one at a time to really look at what might be inflammatory or stressful to you.

Similarly with sprays and ointments, there's a lot of different things that can be helpful. I think breathing in essential oils or even putting them on the skin can be really beneficial. But the primary goal is what helps each individual feel like they're being nourished, whether that be getting a massage and taking a bubble bath, playing sports or going for a run or spending time with family and friends. There's so many different elements that can help to recharge and destress depending on the individual.

AM: Does stress affect men and women differently?

DR. HH: Stress definitely affects men and women differently. The primary differerence is that while the “fight or flight” adrenaline-based reaction is more common with a male brain's stress pattern, there's something called “tend and befriend” which is more associated with a female brain pattern. This means that women typically seek support and want to nurture in times of stress, instead of leading with a more aggressive reaction.

AM: Why did you partner with REEF and what synergies exist between you and this brand?

DR. HH: When I connected with REEF, we wanted to explore the idea that being at the beach was good for your health. The brand saw that a stress epidemic was happening and wanted to see if there was a way to really educate people on the negative impact of stress and using the beach to optimize mental and emotional health. There was so much synergy because the beach has been my happy place for a long time, and I wanted to educate people by giving them fun, flexible tools that they can implement into their daily routine. Honestly, most people know what they should be doing but there there's this huge gap that exists between what we know and what we do! So when you give people a practical tool like a sandal or flip flop or an essential oil or a visualization of being at the beach, it really helps with engagement.

REEF’s whole mantra is “Beach Freely” – based on the idea that everybody fits in at the beach, and the beach lifestyle is something that we can all incorporate into our day. I think this is a great platform to help people with their mental and emotional health.

AM: Where can we find more information from you about stress, finding appropriate tools etc. to maintain this in a productive way?

DR. HH: For more information people can visit my website – https://heidihanna.com. There they can find a lot of highly customizable content – a free stress 360 survey, recharge tool kit and online course. I also have a professional training program people can enter into if they want to use it in their personal practice or even within an organization. I'm always looking for more champions to really help get this message out, because I can tell you at the core of all of our issues is this stress epidemic. And it's not about eliminating stress. It's about building consistent, effective and efficient recharge strategies into our daily lives.

IG @HeidiHannaPhD

PHOTO CREDIT | UnSplash

PHOTOS COURTESY | Alex Perez

Read the May Issue of Athleisure Mag and see Tackling Stress with Dr. Heidi Hanna.

LET'S CHECK IN ON OUR MENTAL HEALTH WITH DR. HAFEEZ

May is known as Mental Health Awareness month. We took some time to delve into how one define's mental health and what are some of the symptoms that someone may have. Dr. Sanam Hafeez shares what this involves.

ATHLEISURE MAG: When people use the term, Mental Health what does that mean?

DR. SANAM HAFEEZ: The dictionary defines it as: “A person’s condition with regard to their psychological and emotional well-being.” To give it broader strokes, the term mental health is akin to mental fitness. It means, how “stable” is a person in their head? Do they have what would be considered normal reactions to everyday disappoints or situations? Can they manage anger? Can they make and maintain relationships? Do they engage in self destructive behavior? Are they violent? Do they abuse drugs or alcohol? Do they have post-traumatic stress or obsessive compulsive disorder? Do they have eating disorders?

AM: What is the importance of Mental Health Awareness month in May?

DR. SH: There is less of a stigma attached to forms of mental illness than there used to be. Even Princes Harry and William have taken this up as one of their philanthropic causes. There is a saying within mental health, and that is: “Your secrets keep you sick.” The more that celebrities such as Demi Lovato admit to battling some form of mental illness, the more everyday people have the strength to come forward and seek help. We have empathy (as we should) for people stricken with Cancer, Aids, Parkinson’s , etc. we must have the same understanding for people who carry the burden of depression, anxiety, addiction or other forms of mental illness. People do not need to suffer in silence, as many of these conditions can be treated with medication and therapy.

AM: In the last few years, there seems to be a focus on providing education and acknowledging the fact that taking care of ourselves within this space is just as important as a number of other things we do from day to day – why do you think that right now that this is something that we’re hearing a lot more about in the media, social media, personalities etc?

DR. SH: We live in a world where there is more openness and honesty than that of our parent’s generation. Our parents were taught not to “air their dirty laundry in public.” For all of the negatives that have been said about social media, and some are true, it has brought about forums that provide support for people. For example, one can find multiple support groups on Facebook for alcoholics in recovery, overeaters, compulsive gamblers, anxiety, anorexics, etc. Sometimes it takes just one influencer or celebrity to be the brave one and lead the way, and then more follow. For example, Dan Harris was a Good Morning America Anchor when he had a panic attack live on air. It terrified him, but he spoke candidly about it and went on to write a book “10% Happier: How I Tamed The Voice in My Head, Reduced Stress Without Losing My Edge, And Found Self-Help That Actually Works.” Elizabeth Vargas, is a longtime anchor on ABC and host of 20/20. She had a well publicized battle with alcohol and has sat down for many interviews to discuss it. Most recently, TV host Wendy Williams admitted to a relapse with Cocaine and to staying in a sober living facility. Notable figures like these have made conversations about mental illness or addiction more acceptable and commonplace. They have brought it out of the closet and shown that anyone can be susceptible regardless of race, education, or social status.

AM: What are signs that one might be suffering from mental health whether we’re thinking about ourselves or someone we know?

DR. SH:

• Loss of interest in things/people that that once enjoyed

• Lack of self care

• Sleeping too much or too little

• Major decrease or increase in appetite

• Isolating

• Mood Swings

• Giving away prized possessions

• Difficulty perceiving reality (delusions or hallucinations, in which a person experiences and senses things that don't exist in objective reality)

• Inability to perceive changes in one’s own feelings, behavior or personality (”lack of insight” or anosognosia)

• Abuse of substances like alcohol or drugs

• Multiple physical ailments without obvious causes (such as headaches, stomach aches, vague and ongoing aches and pains)

• Thinking about suicide

PHOTOS COURTESY | Fabian Moller

AM: Many people think that within the topic of mental health that this is focused on those suffering from Bipolar, Schizophrenia or depression; however, what other conditions may follow under this area?

DR. SH: People can simply be situationally depressed. Situational depression means that a person is typically an even-keeled person who now finds themselves in a very distressing situation such as the loss of a child, parent or spouse. Perhaps their home has been foreclosed or they have been diagnosed with a serious form of cancer. These are all very mentally challenging situations and the person facing them will likely need help from a mental health professional to learn skills to cope and have a sympathetic unbiased ear to listen.

AM: What risks are involved when we don’t check in with how we are doing when it comes to mental health awareness?

DR. SH: Small problems can turn into big issues whether it is marriage, substance abuse, eating disorders, anger issues, depression, etc. You know yourself better than anyone else. If something feels “off” and your habits change your social life changes, your motivation is lacking, take a step back and asses what is going on. Never be ashamed to reach out for help. There is no such thing as doing it “too soon.”

AM: In living a life that is in constant motion, what are things that we can do whether it falls into self-care or seeking professional help etc. that should be placed into our routine to ensure that we have good mental health?

DR. SH:

• Do your best not to overschedule yourself

• Learn to say no to people or commitments that will overwhelm you

• Make time for physical exercise

• Eat a a balanced diet and make the most of the food you eat to nourish you and fuel your body

• Decide who and what are the priorities in your life. Eliminate extraneous people and places.

• Get rid of toxic people

• If your job is making you miserable and you can quit for financial reasons, do your best to seek a new position while you are still employed

• If you are in a verbally or physically abusive relationship get out of it

AM: Are there websites/apps that you feel are beneficial as a better way to establish proper mental health?

DR. SH: Calm focuses on the four key areas of meditation, breathing, sleep, and relaxation, with the aim of bringing joy, clarity, and peace to your daily life.

Headspace uses mindfulness and meditation to help you perform at your best each day. The app's mission is to provide you with the essential tools to achieve a happier, healthier life.

Moodnotes is a thought journal and mood diary. The app can be used to capture your feelings and improve your thinking habits through the implementation of CBT and positive psychology.

Moodpath is your pocket-sized mental health companion. Whether you are facing a rough patch or have concerns about your mental health, the app's goal is to support you through the difficult times and guide you out the other side.

AM: If there is anything that we should keep in mind when it comes to an area that we need to keep in mind regarding mental health.

DR. SH: Social media can be your best friend or your worst enemy depending on how you use it. If you are using it to join networking groups, support groups, or grow your business that’s constructive. If you are stalking an ex, or obsessing over how your selfies look and re-touching them for hours, that is not constructive. If you are spending your time comparing your life to others you know this can lead to depression. Remember, social media is a very edited and curated version of people’s lives and it is the rare person who shows their life warts and all. So get off your phone and live your best life!

IG @DrSanamHafeez

Read the latest issue of Athleisure Mag’s May Issue and see Let’s Check in on Our Mental Health with Dr. Hafeez in mag.

NEW YORK GASTROENTEROLOGIST SHARES 7 WAYS TO BEAT THOSE SUGAR CRAVINGS

Sugar cravings are a formidable opponent to anyone trying to stay on a nutritious path. Sugar cravings can attack in the middle of the day or night, and it takes the will power of a comic book hero to say no to such temptation. But what if we can identify and address the underlying reason why we feel such a need for sugar? New York internist and gastroenterologist, Dr. Niket Sonpal who is also a faculty member at Touro College of Medicine says,  “If more people could learn to pinpoint the reasons why they experience sugar cravings they would have better tools to avoid breaking their nutritional goals.”

Here are Dr. Sonpal’s 7 Ways to Conquer Sugar Cravings

Drink water; you might be dehydrated.

Many people mistake thirst for sugar cravings. “We know that we want something fresh and cold and we usually identify that with sugary drinks,” says Dr. Sonpal. “When our bodies have a deficiency in fluids, it can’t efficiently breakdown glycogen, and this causes the urge to consume something sugary. In reality, what you need to do first is drink water and observe how you feel,” he explains.

Try to Decrease Your Sugar Intake Gradually

Scans have shown that sugar fuels every cell in the brain.  “Our bodies view sugar as a reward. But too much of a good thing is not good at all in this case. By partaking in overconsumption of sugar you are reinforcing your body’s need for that reward, essentially becoming addicted to it,” explains Dr. Sonpal. But like many addictions, it is not a reasonable or sustainable strategy to quit cold turkey. If you feel as though you are out of control or moody without your first soft drink of the day or until you have a piece of chocolate, you need to consider slowly draining your system from that need for sugar.

Rethink social habits that drive you towards sugar

Many of us have social rituals during our day that help us destress amidst countless tasks and meetings. “If you have a standing ritual with a friend or coworker of eating a piece of cake after lunch every day or running to the coffee shop on the corner to get the most sugary caffeinated iced drink you can find, rethink those social behaviors,” says Dr. Sonpal. Try to put something else in place that is healthy but rewarding.

Evaluate your protein intake

Many famous diet plans like Paleo, Vegetarian, and Keto seek to reduce sugars in your food. Sometimes a good way to kick your sugar cravings to the curb is having some good ole’ fashion protein. “Protein reduces the speed with which your body processes sugars and in turn helps you need lower amounts to experience that reward. Eggs, black beans, broccoli, and chicken are really healthy ways to get that protein in to quench that yearn for sugar,” suggests Dr. Sonpal.

If push comes to shove, pick fruit

There will be times when your craving for sugar will be exacerbated by the stress of the day or however many days you’ve gone without consuming it. You may feel like you can have a cheat day. According to Dr. Sonpal, “Your best response to a worsening need for sugar is to eat a piece of fruit. If you get to a point where you feel frustrated, instead of eating processed sugar, eat fruit. Fruits are sweet and have natural sugar that can address your sweet tooth without throwing out your entire effort,” says the NYC gastroenterologist. With the fruit, you will get added vitamins and fiber.

Fiber is your friend

Fiber helps clean out your system, and it is processed more slowly by the body. Fiber helps you feel fuller for longer effectively reducing your craving for mid-meal snacks. “Many people will be very deliberate with their decision to reduce sugar in their meals but will ultimately cave in when their body needs a snack because a lot of the snacks we have in our pantry have sugar in them. Fiber and lots of water would help you stay full for longer periods,” Says Dr. Sonpal.

Observe your consumption of starch

Starches like white rice, white bread, pasta are complex carbs that the body process as simple carbs. They end up affecting the sugar levels in your body and feeding into your need for sugar as fuel for brain activity and energy. If you have cut out processed sugars but continue to eat an abundance of starches, then your next step is to progressively reduce your consumption of those foods as well to clean your system of the need for sugars.

Read the latest issue of Athleisure Mag.

SKIN CARE TIPS FOR GYM RATS

PHOTO CREDIT | UnSplash

With Memorial Day fast approaching, many are even more focused than usual on their bodies and getting them into tip-top shape at the gym. While exercise has multiple benefits, very often workouts and great looking skin don't go together.  We turned to Dr. Manish Shah, a Board-Certified Denver plastic surgeon and anti-aging expert, to give tips on how you can get the six-pack and still have glowing, acne free skin. 

Sweat Itself Does Not Cause Acne 

First, "It is important to know that sweat itself does not cause acne," says Dr. Shah. He explains, "Professional sportsmen are predisposed to accumulating dirt and bacteria in their pores during and after workout periods. If left without proper cleansing this can cause worsening in skin conditions like acne and dermatitis."

Avoid Makeup

These days a gym visit almost doesn't seem to "count" unless one Instagrams it. This often leads women to wear makeup to the gym. Just don't. Dr. Shah says, "Most makeup will clog pores by not allowing the skin to breathe naturally during workouts. A better option is a tinted moisturizer if you are self-conscious about your skin tone."

SPF

If you're going to be outdoors, apply a light moisturizer with SPF to keep your skin protected from UV rays.  Make sure to choose a lightweight product as not to clog up your pores. Look for words like "non-comedogenic" or "oil-free" to know that your sunblock won't cause acne.

Don't Touch Your Face at the Gym!

Cardio machines, weight machines, free weights, these all breed bacteria. Touching them and them wiping beads of sweat off your face is a sure way to spread bacteria that can create new breakouts. Make sure to bring a towel for this instead of using your hands.

A Flowing Mane of Hair is Not Your Friend During a Workout

When you are working out it is a good idea to keep hair out of your face by styling it into a bun or rocking a dry and clean sweatband. Sweat and dirt can get transferred from your hair onto your face. If you haven't washed your hair and you use hairspray or other hair products, these can also splash onto your pores along with perspiration. This can cause irritations and breakouts.

How to Choose the Right Gym Towel

An old rag won't be effective at absorbing sweat. However, you don't want a gym towel that is as absorbent as a bath towel you would use to dry off your body after a shower at home. Dr. Shah says that "The gym towel should be a happy medium — absorbent enough to keep your face dry during a workout, but not so thick it clings to bacteria even after a wash."

Wear Loose and Comfortable Gym Clothes

"Spandex is tight clothing that can lead to skin infections from bacteria and fungi," warns Dr. Shah. "Wear loose attire that will also help wick away the sweat preventing it from being absorbed by your skin." Just google "sweat-wicking workout clothes."

Reduce the Redness

Calm down a flushed face with your redness control remedy made up of a little bit of iced green tea and a spray bottle. "You'll cool down your skin and add in a few extra anti-oxidants in the process," says Dr. Shah.

After your workout

Dr. Shah stresses, "Wash your face immediately after your workout. You don't want a mixture of dirt, oil, and bacteria clinging to your skin, affecting its pH, and clogging your pores. If you are exercising in a park where there is no sink, bring cleansing facial wipes with you."

Moisturize Post Workout

No matter your type of skin, after cleansing you must moisturize. Dr. Shah says that "Skipping this essential step can unknowingly dehydrate your skin causing your oil-producing glands to overcompensate by producing an oversupply of oil. Use a moisturizer that's been produced for your specific skin type and condition immediately after cleansing for the best results."

Skip the Hot Shower

Sure, your muscles are sore, and you're in the mood for a hot shower after a workout. Dr. Shah points out that, "Hot water strips skin of vital oils, leaving you with dry, itchy, dull skin." Exfoliate more often to avoid "Bacne." Breakouts on your back or chest are particularly common for "gym rats." To avoid this, use a gentle body scrub three times a week. Dr. Shah says, "This will keep pores clear and skin functioning well."

Save Your "Superhero" Products for Night

Save serious treatment products for bedtime. Dr. Shah points out that, "Even seemingly normal skin can experience much more sensitivity right after a workout.  You may want to wait until redness decreases by bedtime to use your super-active acne or anti-aging treatment products."

 Read the latest issue of Athleisure Mag.

THE IMPORTANCE OF SELF CARE

We think that Self Care is an important element in being able to go from one moment to the next moment. In a busy world, you need as much time to yourself that you feel you can take and sometimes you have to just stop and take it! As we work on releasing our issue tomorrow, we know the importance of checking in whether it’s taking a walk, sitting in a quiet corner with your headphones on or simply grabbing a bite to change your perspective! We popped into The Good Kind a few days ago to jump start our morning, get in a bit of matcha as well as an avocado toast. This cute and intimate cafe had a great R&B playlist, had the perfect portions to enjoy a nibble and has a great view to do a bit of people watching to clear your head in this LES spot.

Read the latest issue of Athleisure Mag.

DATING WHILE SOBER: HOW TO PASS UP BOOZE WITHOUT PASSING ON LOVE

When it comes to dating, “let’s grab a drink” is often the go to first date invitation. Many opt to cure first date jitters with a libation or two to “chill out” and feel more comfortable.  What happens if you are a recovering alcoholic and you can’t opt for “liquid courage” to get you through those awkward dating moments? For approximately 30-million Americans who identify as recovering from alcohol abuse, dating while sober is often a tricky reality. With tips on how to pass on booze but not on love, is Dr. Duy Nguyen, D.O., a Board-Certified Psychiatrist in General Psychiatry practicing at Beachway Therapy Center, a drug and alcohol rehab in Boynton Beach, Florida.

1. Take the lead and suggest a dry date.

The easiest way to maintain sobriety is to avoid situations where alcohol is present. Having several alcohol-free dating options already in mind can empower you to steer the date in a dry direction more easily.  Opt for daytime dates that are more activity focused, get you outside enjoying quality time together away from any bar. “Doing activities that aren’t conducive to drinking such as museums, galleries, fairs, and festivals could be fun. People who don’t drink often are the most creative when it comes to choosing fun dates,” says Dr. Nguyen.

2. Create your new story and get honest.

In the spirit of 12-step recovery, which emphasizes the importance of self-honesty, aim for truthfulness in how you present yourself. If an on-line dating profile questionnaire asks how much you drink, don’t let fear about what others may think prevent you from checking the “Never” box. “Frame out when and how you plan to reveal what inspired your decision not to drink. Simply saying that you no longer drink alcohol is enough in the beginning. When you get to know someone better then share your story from a place of an achievement you’re proud of,” Dr. Nguyen encourages.  

3. Get clear on what you want in a partner.

If someone has an issue with you not drinking, then they clearly aren’t the right person for you and that’s okay. Decide if you would prefer to date someone who understands recovery, may even have been through it themselves or is a health enthusiast who also doesn’t drink. 

Dr. Nguyen says that, “While there are a lot of benefits to dating those in recovery, it can also lead to risky situations. There are often times in which one partner relapses and the other follows, although this isn’t a guarantee.”

If you decide that you want to date non-recovering people, it’s best to have some clean time under your belt and be solid in your recovery, as this can lead to tempting situations.

4. Trust your gut, nerves can be a good indicator!

Your nerves could very well be indicating that there is something there. That is, chemistry. Dr. Nguyen says, “Alcohol typically dulls our sensory and emotional experience so without it we’re open to the raucous disarray of emotions that warp us when we’re under the spell of a potential new love. Of course, that doesn’t make the experience of a new relationship any easier. Try to reframe the experience in a way that embraces these jitters.”

5. Don’t make love the new addiction.

On top of the excitement that comes with meeting a potential new partner, scientifically we produce numerous hormones that can increase that excitement. “A new relationship can very much become a replacement drug,” says Dr. Nguyen. He adds, “Many confuse infatuation with love, so it’s a good idea is to take it slowly. Again, make sure that you are at a place emotionally that can handle all of the new feelings that come with dating and be prepared if relationships don’t end the way you expected.”

6. Embrace the awkward.

“Being sober will probably increase the number of awkward pauses, says Dr. Nguyen. “We’re sharper and more present when we’re not drinking which can actually be used as an advantage to navigate conversation and ask the other person about themselves which enables a deeper connection and more trust,” he adds.

7. Keep first dates short.

The majority of first dates that extend into the wee hours of the morning are alcohol fueled and can lead to unintended promiscuity. Dr. Nguyen suggests going into the date with a self-imposed time frame in mind, two to three hours and then making another date if there’s interest. For a recovering alcoholic, especially someone in early sobriety, being “forced” to bar hop will be like white knuckling it on a scary roller coaster.

 Read more from the latest of Athleisure Mag.

10 SLEEP HYGIENE TIPS FROM A NYC NEUROPSYCHOLOGIST

Lack of sleep is such a universal problem that the National Sleep Foundation has proclaimed the week of March 10th as Sleep Awareness Week.

How do you assess your bedroom habits and optimize your nighttime routine for better sleep? To find out, we turned to Dr. Sanam Hafeez, a New York-based neuropsychologist and faculty member at Columbia University.

Studies show that sleep quality is directly related to sleep hygiene. So could it be that your nighttime habits are causing you to lose out on the benefits of quality sleep?

Dr. Hafeez says that “not only are people unaware of why they are suffering from insomnia or not getting quality sleep but they are unaware of the effects this has on their health, daily functions and brain.” The New York-based Neuropsychologist explains that a large part of insomnia is a result of poor sleep hygiene.

The National Sleep Foundation defines sleep hygiene as “a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.”

Here are 10 behaviors that could be causing a decline in your sleep quality and tips from our neuropsychology expert explaining how to fix them!

• Working Out Too Late Into The Night

Working out can help de-stress the body and reduce anxiety. However, “if done too close to your bedtime your body might still feel the adrenaline and pump of the workout and it might be difficult to fall into a sedative state,” says Dr. Hafeez.

• Having A Smoke Or Some Caffeine Too Close To Bedtime

“Nicotine is a stimulant and it is well known to cause insomnia. Depending on how your body processes nicotine you could be putting yourself at risk for low quality sleep which means a lack of REM sleep,” warns Dr. Hafeez. This stage of sleep is where we recharge the most throughout the night. In other cases, people unassumingly snack on chocolate or have a soft drink that contains caffeine and that caffeine will keep you in a state of alert and it will be more noticeable that you are alert as you stare at the roof without any other activity. “Caffeine is great at work when you need a little help staying alert, but at night it can cause you to miss out on that much-needed recharge,” Dr. Hafeez says.

• Using Your Bed For More Than Just “Bed” Functions

            Much like productivity professionals advise maintaining a designated area

for studying or work, sleep experts say your bed should be used almost exclusively for sleeping and sharing intimate moments with our spouse or lover. This is because, “the brain has a hard time adjusting to sleep mode if it gets used to being on the bed all the time, eating, watching tv, studying or just hanging out. You’ll have a harder time shifting into actual ‘bedtime,’ explains Dr. Hafeez.

• Eating Too Late Into The Night

 For late night munchers, it is no strange notion that after a binge session at 3 a.m it may be a little difficult to fall asleep. “Your system is stuffed. Depending on how much you eat you may feel bloated or hyperactive. This can result in you feeling uncomfortable. If you’re on a diet you may feel guilty for breaking your regimen,” says Dr. Hafeez. All of these things cause your brain and system to be preoccupied with all but falling asleep.

• Though It Is A Sedative, Alcohol Will Ruin Your REM Sleep

 Many people say they sleep better after drinking. That may be true for a glass of wine with a light dinner but “a restful sleep is not the same as blacking out or drinking so heavily that you find yourself inebriated prior to sleep,” explains Dr. Hafeez.  Alcohol disrupts the way our body absorbs liquid, thus causing urgent and frequent needs to go to the restroom to urinate. Dr. Hafeez also says alcohol tends to disrupt the restful stage of REM.

• Going To Bed Angry Will Make It More Difficult To Fall Asleep

 Not only is “don’t go to bed angry”  good relationship advice, it turns out it ’s great psychological and sleep hygiene advice. Dr. Hafeez explains that “if you are able to leave things off with someone in a better place or in a place of ‘we will work this out in the morning because we care for each other,’ you have a better chance of letting your body relax into sleep.” If you aren’t able to calm your frustration for the night you may find your mind circling the problem until the sun comes up.

• Clinging to Your Cell Phone While Trying To Doze Off

 This is a major issue in today’s digital age. People are tuned in to their phones too late into the night, reports show. “As more and more people opt to have their phone by their bedside and go to bed staring at their screens there is an increase in phone-related insomnia. Our eyes stay alert with the light of the screen explains Dr. Hafeez. “The constant scrolling and continued processing of information make it so your brain never begins relaxing,” she says. Tips for avoiding this issue are to leave your phone across the room. This also helps when waking up in the morning and having to walk across the room to turn your alarm off.

• The Room Temperature Is Not Optimized For Sleep

Optimal room temperature is commonly thought to be 60-67 degrees according to the national sleep foundation. “Your body has a way of regulating temperature relative to the temperature of the room in order to relax you into sleep,” says Dr. Hafeez. If the room temperature is too hot or too cold it can cause discomfort that will wake you up throughout the night or keep you from falling asleep at all.

• Poor Lighting Environment 

If a room is getting too much light coming in from the window or from your bedroom hallway it can be difficult to sleep. “Many people with light sensitivity will use blackout curtains to optimize the room for sleep. When clocks move forward and the sun rises at an earlier time people often struggle to acclimate themselves to the new time because the sunlight is waking them up,” says Dr. Hafeez

•  Napping During The Day

Sleep is a recharge for the day's activities. If you are constantly napping or napped too heavily during the day, your mind won’t be as tired as it usually is once it’s time to tuck into the sheets for the night. “Napping if necessary is not a bad thing. But one 20 to 30-minute nap is very different than sleeping all day and then struggling at night to sleep,” says Dr. Hafeez.

Read the latest issue of Athleisure Mag.

CERTO FOR DRUG TESTS - DOES CERTO WORK FOR URINE DRUG TESTS?

If you have an upcoming drug test with a week to prepare for, the first thing that you need to remember is that the technology used in testing has evolved where it can detect fake or tampered urine samples instantly. Putting rock salt or bleach in your pee sample is easily detectable. Your best option is to stop using drugs and prepare for the test. You can read more about urine tests in this link here.

If there is not enough time, there are detox drinks that can help flush the drugs out of your system. If you don’t have enough time to flush the drugs, you can try to “mask” them in a way that they won’t appear in your urine sample for about 3 – 4 hours.

The Do’s and Don’ts

Never attempt to dilute or mask your sample. The technicians will know if you altered your pee sample with salt, bleach, vinegar, and other household substances. If you dilute water in the sample, they will also know because the temperature and the color of the urine will change.

Drink lots of water before the test. This can work if you are a light user of cannabis. As of the moment, there are not enough evidences that the following substances that will cleanse your system thoroughly. These substances can include vinegar, niacin, goldenseal, and Certo.

Why These Substances Will Not Work

Goldenseal

PHOTO CREDIT | UnSplash

Goldenseal is a kind of herb that is part of the buttercup family that is commonly found in the Northeastern part of the United States. There are a lot of studies that show goldenseal doesn’t have any effect on the THC metabolites in the body. It was popularized because of a novel published in 1900 called the “Stringtown on the Pike” where someone “passed” a drug test because he had consumed goldenseal. However, this is just part of old wives tales and it’s not backed with anything concrete.

Vinegar

Vinegar won’t help you pass a drug test. The test administrators will notice that your sample will have very acidic urine. You might fail the validity check as a result and may be required to submit another sample. It can also raise some red flags as the administrators will think that you have adulterated your pee sample.

Certo

You might have heard of people who use marijuana talk about Certo Pectin or Sure Jell in order to pass their upcoming urine drug test. It gained popularity after some people claim that the Certo mixture can easily get you out of trouble especially if you have to pass a marijuana drug test in less than 24 hours.

Many use Certo for drug tests because it has a high carbohydrate and fiber content. The carbohydrates can boost the insulin inside your body and causes you to store energy calories rather than using them in your day-to-day activities. The carbohydrates can help in metabolizing fats for energy. When fat-soluble toxins such as THC metabolites are released from your cells, they will end up in your urine, bloodstream, or saliva.

What Certo does is to act as an agent which causes insulin to spike for a short period of time. This prevents the burning of fats in the body and you can come out clean for a few hours. Aside from this, it helps mix detoxifying agents such as vitamins and minerals inside your body which can help you a lot during a drug test. However, note that this method does not work. Certo can’t flush the toxins from your body in 24 hours and you might get into trouble if the administrators will find out that you are trying to take drinks that can tamper with your urine sample.

Niacin 

Niacin pills or B3 is a kind of compound that can be found naturally in the human body. The primary function of niacin is to metabolize carbohydrates. The problem with niacin pills is that the effectiveness of which it clears traces of metabolites can vary from one body to another.  The person with higher fat content will likely fail than a person with a lower fat content. This method will not work if you have a drug test in 24 hours. You can only give this a method a try if you have enough time to prepare for the test. Know more about niacin on this website: https://www.merriam-webster.com/dictionary/niacin.

Why Drug Tests are Necessary

Companies administer marijuana drug tests to make sure that their working environment is free from marijuana users. However, most people use marijuana as a recreational drug and it does not necessarily mean that if they use it, they are already considered as an addict.

If you are one of the people who is hoping to get a promotion or want to have a job, then the good news is that there are a lot of detoxification methods available for you online. These methods can help you pass a drug test easily if you go to the right website. However, beware of other fake methods that are circulating online. It does not mean that a method is effective because a lot of people are using it. You should also read online reviews and forums in order to know the truth.

Other Alternatives

The good news is that there are other alternative options that can help you pass your drug test. Some proven and tested detoxifying agents include Toxin Rid. This will help cleanse your body from THC even if you only have 24 hours prior to the test. This is the surest way that most people prefer. Rather than going for Certo, vinegar and other methods which are unreliable and require too much work, Toxin Rid can incorporate herbs, vitamins, and minerals inside your body to make it healthier. Do not try home remedies that can make you lose your job or can potentially send you to jail just because your test results came out positive. Contact an expert today and consult with them on what you can do to detoxify your body from THC.

Read more from the latest issue of Athleisure Mag.

WHY SLEEP IS JUST AS IMPORTANT AS WORKING OUT OR DIET IS FOR BODYBUILDERS (AND WHY A QUALITY MATTRESS MATTERS!)

Getting the right amount of deep and restful sleep each night is more significant for muscle growth than most bodybuilders realize.  

Making sure that you receive enough rest every night is going to:

●      Make sure your mood, energy, motivation and concentration levels are remaining at peak condition whether you're in the gym or not.

●      Optimize the production of crucial fat burning and muscle building hormones like IGF-1 and testosterone.

●      Enhance your body's ability to efficiently use fat for energy rather than muscle by reducing your respiratory exchange rate (RER).

●      Lower your levels of the hormone. This is good because it wastes muscles and increases fat storages.

This just covered a few of the many advantages that a good night's sleep can offer you. When you are noticing that you're having a hard time getting to sleep or you are not sleeping deeply for enough time before waking up, you could be on the path towards chronic sleep deprivation. It gives you the opposite of each of the effects listed above.

The following details a few of the best sleep tips for bodybuilders that you can try out right away to cut down on how long it takes for you to fall asleep and sleep deeper and longer than ever before.

Go to Bed and Wake up at the Same Time Each Day

Making sure your sleep and wake times are the same each day is going to help you control your body’s internal clock. It will put you in the habit of “expecting” to fall asleep and wake up at a specific time each day. This is going to improve the amount of time you need in order to fall asleep and it will help your quality of sleep overall.

Even though this will not be a viable option for certain people because of the way work or school times vary, try your hardest to set a schedule and follow it closely—even on weekends.

Only Use Your Bed for Two Things: Sleep and Sex

When you need to finish some work at night or some other “mentally stimulating” project, use a table, desk, couch or somewhere else other than your bed. Merging your sleeping area and working area into one and the same place is a huge mistake many bodybuilders make. You are looking to get your body to associate the act of crawling into bed with relaxation, rest and pleasure instead of pressure and problem-solving.

Using the best mattress on the market for bodybuilders is also going to help you enhance your sleeping patterns as well as the association your mind and body makes with your sleep spot. Mattresses can become quite expensive, but you can potentially find some good deals that make the purchase more manageable.

Don't Use Electronics 30-60 Minutes Before Bed

Dim the lights and power down each of your electronic devices such as your television, laptop, smartphone or tablet at least 30 minutes before you head off to sleep. Bright lights are going to suppress your body’s natural melatonin production. This hormone is primarily involved in regulating your sleep patterns. Your levels of melatonin raise as it gets darker. It tells the body that it is bedtime and lets you nod off faster to keep you asleep longer.

Rather than channel surfing, watching YouTube videos or texting before you go to sleep like the majority of people, devote that 30-60 minutes towards finishing up some reading, listening to an audiobook or meditating.

Try Not to Be Too Full or Too Hungry Before Bed

This is going to vary depending on the person, but it's typically a good rule of thumb to avoid eating too much or too little before bed. Eating a large meal before you hit the hay is usually going to make it more difficult to fall asleep. A stomach that won't stop growling is obviously not that helpful either.

Consuming a small to medium sized snack a few hours before going to sleep is going to let you sleep more peacefully and the insulin release that follows will improve melatonin levels as well.

Maintain a Dark, Cool and Quiet Room

Make sure your sleeping environment is optimized enough to give you the very best provisions for promoting deep and restful sleep:

●      Ensure your room stays a nice and comfortable temperature of around 68 degrees.

●      Make use of a sleeping mask or blackout curtains in order to darken your environment as much as possible.

●      Eliminate any background noises that may suddenly wake you up. Sleep in a noiseless room with earplugs and/or white noise such as a humidifier, fan or something else.

Read the latest issue of Athleisure Mag.