Four Causes For ‘Zoom Fatigue’ & Their Solutions

Even as more people are logging onto popular video chat platforms to connect with colleagues, family and friends during the COVID-19 pandemic, Stanford researchers have a warning for you: Those video calls are likely tiring you out.

Prompted by the recent boom in videoconferencing, communication Professor Jeremy Bailenson, founding director of the Stanford Virtual Human Interaction Lab (VHIL), examined the psychological consequences of spending hours per day on these platforms. Just as “Googling” is something akin to any web search, the term “Zooming” has become ubiquitous and a generic verb to replace videoconferencing. Virtual meetings have skyrocketed, with hundreds of millions happening daily, as social distancing protocols have kept people apart physically.

In the first peer-reviewed article that systematically deconstructs Zoom fatigue from a psychological perspective, published in the journal Technology, Mind and Behavior on Feb. 23, Bailenson has taken the medium apart and assessed Zoom on its individual technical aspects. He has identified four consequences of prolonged video chats that he says contribute to the feeling commonly known as “Zoom fatigue.”

Bailenson stressed that his goal is not to vilify any particular videoconferencing platform – he appreciates and uses tools like Zoom regularly – but to highlight how current implementations of videoconferencing technologies are exhausting and to suggest interface changes, many of which are simple to implement. Moreover, he provides suggestions for consumers and organizations on how to leverage the current features on videoconferences to decrease fatigue.

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“Videoconferencing is a good thing for remote communication, but just think about the medium – just because you can use video doesn’t mean you have to,” Bailenson said.

Below are four primary reasons why video chats fatigue humans, according to the study. Readers are also invited to participate in a research study aimed at developing a Zoom Exhaustion & Fatigue Scale (ZEF) Scale.

Four reasons why

1) Excessive amounts of close-up eye contact is highly intense.

Both the amount of eye contact we engage in on video chats, as well as the size of faces on screens is unnatural.

In a normal meeting, people will variously be looking at the speaker, taking notes or looking elsewhere. But on Zoom calls, everyone is looking at everyone, all the time. A listener is treated nonverbally like a speaker, so even if you don’t speak once in a meeting, you are still looking at faces staring at you. The amount of eye contact is dramatically increased. “Social anxiety of public speaking is one of the biggest phobias that exists in our population,” Bailenson said. “When you’re standing up there and everybody’s staring at you, that’s a stressful experience.”

Another source of stress is that, depending on your monitor size and whether you’re using an external monitor, faces on videoconferencing calls can appear too large for comfort. “In general, for most setups, if it’s a one-on-one conversation when you’re with coworkers or even strangers on video, you’re seeing their face at a size which simulates a personal space that you normally experience when you’re with somebody intimately,” Bailenson said.

When someone’s face is that close to ours in real life, our brains interpret it as an intense situation that is either going to lead to mating or to conflict. “What’s happening, in effect, when you’re using Zoom for many, many hours is you’re in this hyper-aroused state,” Bailenson said.

Solution: Until the platforms change their interface, Bailenson recommends taking Zoom out of the full-screen option and reducing the size of the Zoom window relative to the monitor to minimize face size, and to use an external keyboard to allow an increase in the personal space bubble between oneself and the grid.

2) Seeing yourself during video chats constantly in real-time is fatiguing.

Most video platforms show a square of what you look like on camera during a chat. But that’s unnatural, Bailenson said. “In the real world, if somebody was following you around with a mirror constantly – so that while you were talking to people, making decisions, giving feedback, getting feedback – you were seeing yourself in a mirror, that would just be crazy. No one would ever consider that,” he added.

Bailenson cited studies showing that when you see a reflection of yourself, you are more critical of yourself. Many of us are now seeing ourselves on video chats for many hours every day. “It’s taxing on us. It’s stressful. And there’s lots of research showing that there are negative emotional consequences to seeing yourself in a mirror.”

Solution: Bailenson recommends that platforms change the default practice of beaming the video to both self and others, when it only needs to be sent to others. In the meantime, users should use the “hide self-view” button, which one can access by right-clicking their own photo, once they see their face is framed properly in the video.

3) Video chats dramatically reduce our usual mobility.

In-person and audio phone conversations allow humans to walk around and move. But with videoconferencing, most cameras have a set field of view, meaning a person has to generally stay in the same spot. Movement is limited in ways that are not natural. “There’s a growing research now that says when people are moving, they’re performing better cognitively,” Bailenson said.

Solution: Bailenson recommends people think more about the room they’re videoconferencing in, where the camera is positioned and whether things like an external keyboard can help create distance or flexibility. For example, an external camera farther away from the screen will allow you to pace and doodle in virtual meetings just like we do in real ones. And of course, turning one’s video off periodically during meetings is a good ground rule to set for groups, just to give oneself a brief nonverbal rest.

4) The cognitive load is much higher in video chats.

Bailenson notes that in regular face-to-face interaction, nonverbal communication is quite natural and each of us naturally makes and interprets gestures and nonverbal cues subconsciously. But in video chats, we have to work harder to send and receive signals.

In effect, Bailenson said, humans have taken one of the most natural things in the world – an in-person conversation – and transformed it into something that involves a lot of thought: “You’ve got to make sure that your head is framed within the center of the video. If you want to show someone that you are agreeing with them, you have to do an exaggerated nod or put your thumbs up. That adds cognitive load as you’re using mental calories in order to communicate.”

Gestures could also mean different things in a video meeting context. A sidelong glance to someone during an in-person meeting means something very different than a person on a video chat grid looking off-screen to their child who just walked into their home office.

Solution: During long stretches of meetings, give yourself an “audio only” break. “This is not simply you turning off your camera to take a break from having to be nonverbally active, but also turning your body away from the screen,” Bailenson said, “so that for a few minutes you are not smothered with gestures that are perceptually realistic but socially meaningless.”

ZEF Scale

Many organizations – including schools, large companies and government entities – have reached out to Stanford communication researchers to better understand how to create best practices for their particular videoconferencing setup and how to come up with institutional guidelines. Bailenson – along with Jeff Hancock, founding director of the Stanford Social Media Lab; Géraldine Fauville, former postdoctoral researcher at the VHIL; Mufan Luo; graduate student at Stanford; and Anna Queiroz, postdoc at VHIL – responded by devising the Zoom Exhaustion & Fatigue Scale, or ZEF Scale, to help measure how much fatigue people are experiencing in the workplace from videoconferencing.

The scale, detailed in a recent, not yet peer-reviewed paper published on the preprint website SSRN, advances research on how to measure fatigue from interpersonal technology, as well as what causes the fatigue. The scale is a 15-item questionnaire, which is freely available, and has been tested now across five separate studies over the past year with over 500 participants. It asks questions about a person’s general fatigue, physical fatigue, social fatigue, emotional fatigue and motivational fatigue. Some sample questions include:

  • How exhausted do you feel after videoconferencing?
  • How irritated do your eyes feel after videoconferencing?
  • How much do you tend to avoid social situations after videoconferencing?
  • How emotionally drained do you feel after videoconferencing?
  • How often do you feel too tired to do other things after videoconferencing?

Hancock said results from the scale can help change the technology so the stressors are reduced.

He notes that humans have been here before. “When we first had elevators, we didn’t know whether we should stare at each other or not in that space. More recently, ridesharing has brought up questions about whether you talk to the driver or not, or whether to get in the back seat or the passenger seat,” Hancock explained. “We had to evolve ways to make it work for us. We’re in that era now with videoconferencing, and understanding the mechanisms will help us understand the optimal way to do things for different settings, different organizations and different kinds of meetings.”

“Hopefully, our work will contribute to uncovering the roots of this problem and help people adapt their videoconference practices to alleviate ‘Zoom fatigue,’” added Fauville, who is now an assistant professor at the University of Gothenburg in Sweden. “This could also inform videoconference platform designers to challenge and rethink some of the paradigm videoconferences have been built on.”

If you are interested in measuring your own Zoom fatigue, you can take the survey here and participate in the research project.

By Vignesh Ramachandran

Source: Four causes for ‘Zoom fatigue’ and their solutions | Stanford News

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5 Ways Fitness Businesses Have Created Revenue in Pandemic Times

Revenue streams for fitness businesses during the pandemic

When shelter-in-place orders took effect across the country, fitness studios and gyms were forced to find ways to connect with clients outside the typical four walls. As a point of reference, Mindbody reported that 91% of brands using its platform offered virtual classes and events and more than 85% of class-goers started doing livestream classes every week, compared with just 7% of users in 2019. Not surprisingly, outdoor workouts also became popular.

Besides meeting online and outside, studios and gyms thought of other clever ways to connect with clients. To showcase leaders in fitness who found creative ways to stick to coronavirus restrictions while still expanding their reach—and to offer some ideas for how you can expand your own business and community—we talked to “fitpreneurs” across the country. Their methods may inspire you to keep thinking of revenue streams beyond the physical studio as you connect with clients in new, effective ways.

1. Gear Sales and Rentals

Living  rooms became the new go-to gym space when the pandemic hit, as exercise enthusiasts turned to at-home workouts to maintain their fitness. With that shift came a shortage of gym equipment and a backup on orders for kettlebells and dumbbells, for example. Some equipment manufacturers found themselves temporarily out of stock (Schultz 2020).

Meanwhile, fitness studios started renting and selling their own equipment so clients could follow workouts online with the proper setup. Speakeasy of Strength, a personal and semiprivate training facility in Brooklyn, New York, offered kettlebells, ultimate sandbags, minibands and more for sale in August. “While stuck in the uncertainty of the shutdown and what reopening would look like, I wanted to find a solution that would allow us to serve our Speakeasy crew members and neighbors,” says founder and owner Stephen Holiner. “With our expertise, we can guide customers to the right weights and equipment in a way that other online stores can’t. That direct connection with buyers allows us to stick to our mission statement of empowering our neighbors through strength and movement.”

Indoor cycling studios, including CycleBar, which has about 200 studio locations across the country, rented out their bikes when physical spaces shut down in April. “The bike rentals allowed us to successfully pivot to virtual classes and keep our members engaged in not only their workouts but also their studio community,” says CycleBar president Trevor Lucas. “It allowed our owners to provide work to their instructors during such a difficult time and bring some joy to both riders and our studio staff across the country.”

2. Virtual Certification Programs

Sadie Kurzban, founder and CEO of 305 Fitness, a dance-based workout with studio locations in Boston, New York and Washington, D.C. (as well as other pop-up sites), wanted to bring her signature workout to communities outside major cities. But instead of franchising her business, she decided to “invest in the individual” with a certification program. She charges $190 for a week of learning—which moved to Zoom when pandemic restrictions started—and she’s taught her methods to thousands of new instructors.

Instructor certification sign-ups have grown nearly tenfold this year, Kurzban says, and now you can find 305 Fitness–certified instructors across the United States and in France, Brazil, Singapore and Israel. “All of our core values—fun, ownership, action, inclusivity, self-expression, adaptability—are incorporated throughout the weeklong sessions,” Kurzban says. “It was equally important for us to train both the physical skill sets of cuing and counting and the intangibles of how to be an effective and thoughtful leader.” The reason she chose this certification method for expanding her reach? “It comes back to our core value of inclusivity,” she says.

See also: 21 Best Practices to Help You Survive the New Normal

3. Personal Business Extensions / Subscription-Based Offerings

The benefit of virtual workouts and streaming classes is that individual instructors have a chance to build their own brand—even if they’re a part of a larger, better-known fitness company. Take Sydney Miller, for example. A SoulCycle instructor, she originally created her own workout called HOUSEWORK in 2017 for SoulAnnex, a division of the SoulCycle brand that allowed instructors to come into a living space in New York City and teach their own unique class. When the coronavirus hit, she decided to move that method online.

When she launched with Zoom live for her core-meets-HIIT classes, Miller had more than 100 people in attendance. So, she decided to create a subscription-based, on-demand platform, available via an app. In just 2 months, with the help of a developer, the HOUSEWORK app went live to users.

Other instructors formerly associated with big brands have created their own workouts, now streamed to the masses. Founders of Bonded by the Burn, Lucy Sexton (of the brand SLT) and Tracy Carlinsky chose to team up and stream their workout mid-pandemic. They quickly realized they could turn their class into a digital business, and with the help of Vimeo OTT, they made it into a mostly subscription-based, on-demand model, with live Zoom classes mixed into the platform. “The online space is a volume-driven business,” say Sexton and Carlinsky. “Compared to brick-and-mortar boutique fitness, you are no longer limited to 10 machines or 50 bikes, and you can reach clients all over the world.”

4. New Spaces and Partnerships

Gavin McKay, founder and president of Unite Fitness in Philadelphia, says he has pivoted his business model four times since COVID-19 struck the U.S. In early 2020, he was in the midst of expanding to Washington, D.C., but the virus abruptly changed that. McKay put his in-person studio expansion on hold and focused on live, virtual classes, which then expanded to on-demand workouts. In June, the strength and HIIT studio also started offering outdoor classes.

Unite Fitness’s newest venture involves teaming up with a local event space in Philadelphia, the 23rd Street Armory, which has largely suspended its events. Thanks to the more than 14,000 square feet of space, plus an open-door entry way and a top-notch ventilation system, Unite can host more class participants while staying up to code on coronavirus safety precautions. McKay says this space will replace most of its outdoor classes, especially as the seasons change.

Equinox has taken a somewhat similar approach: It created an outdoor club in Los Angeles and New York City to allow members to work out while staying socially distant and safe.

5. Frequent Community Events

In addition to hosting virtual workout classes, many studios have turned to digital community- building to maintain connections between clients and instructors. Pure Barre® studios across the country, for example, focused on retail events and wine nights, dubbed “Sip & Shops,” to get their community together. Pure Barre employees showcased the latest apparel in real time. They also provided a postworkout toast for members and a chance for people to chat after a “Wine Down Wednesdays” class.

Fhitting Room, a New York City-based strength and HIIT studio, often hosts charity events to align with the current social climate. One successful event, called Strength Against Racism, allowed the company to donate more than $50,000 to Color of ChangeNAACP Legal Defense Fund and Harlem Academy. Fhitting Room has also expanded class offerings to special populations, like pre- and postnatal clients, seniors, kids, and healthcare workers, providing a free class to frontline employees, starting at the beginning of the pandemic and continuing every Saturday.

As challenging as the past year has been for the fitness industry, many business owners took it as an opportunity to thrive and implemented creative ideas that helped them maintain a close connection with clients and members, proving that wellness wins when it matters most. Be inspired by the steps taken here and develop your own path to renewed interaction.

See also: Crisis Leadership: Success Strategies for Today—and Tomorrow

References

Schultz, A. 2020. Inside the great kettlebell shortage of 2020. GQ.com. Accessed Nov. 9, 2020: gq.com/story/inside-the-great-kettlebell-shortage.

By

Source: 5 Ways Fitness Businesses Have Created Revenue in Pandemic Times – IDEA Health & Fitness Association

21 Best Practices to Help You Survive the New Normal

Learn how three expert fitness business owners are navigating the same potholes and detours you are in this pandemic landscape.

The COVID-19 Crisis: Transforming Our Lives and Our Industry

The IDEA team is here for you! Reach out and let us know how we can help during this crisis.
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The physical activity market is worth more than $800 billion worldwide, but it has had to pivot fast as countries around the world impose strict lockdown measures. Fitness experts expect future workouts to be a mixture of in-person and online classes, while studio apps are hoping for more corporate sign-ups. CNBC’s Lucy Handley reports. —– Subscribe to us on YouTube: http://cnb.cx/2wuoARM Subscribe to CNBC International TV on YouTube: https://cnb.cx/2NGytpz Like our Facebook page: https://www.facebook.com/cnbcinternat… Follow us on Instagram: https://www.instagram.com/cnbcinterna… Follow us on Twitter: https://twitter.com/CNBCi #CNBC #fitness #lockdown
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Fitness Tips: Three Feldenkrais Yoga Moves For Beginners

Breathing

Breathe in and out through the nose. Inhale on a slow count of six, visualizing filling up from the bottom to the top of the lungs. As you exhale, empty out in reverse, from top to bottom, on a count of six.

Curves of the spine

Lie down with knees bent and soles of the feet on the ground, heels in line with the sitting bones. Identify where your pubic bone and ribs are. Keeping the pelvis on the ground, roll your pubic bone towards your ribs, flattening your back. Then roll your pubic bone away from your ribs, lifting up through the lower back. Repeat until the movement is smooth. Now find the natural curves of your spine where you are neither unduly arching the lower back, nor flattening it.

Fitness tips: ways into football for beginnersRead more

Active feet

Stand with feet parallel, sit-bone distance apart. Pick up your toes and spread the little toe away from the others and see if you can place it down. Repeat with your big toe. Bring the other toes down. Keep your weight in the heel of your foot and press down through the big and little toes. This allows the bones to spread and your arches to lift.

By: Nahid de Belgeonne , Feldenkrais practitioner

Jodie Krantz

Shoulder and neck pain can be very debilitating and is often related to loss of mobility of your chest and rib cage. In this short video Australian Feldenkrais Physiotherapist Jodie Krantz demonstrates a flowing sequence of movements that help you discover feel how the neck, shoulders and chest can function in a more integrated and harmonious way, to bring relief of pain and stiffness.

When practicing Feldenkrais exercises here are a few useful tips to increase both the effectiveness and safety of the exercises. 1. Move slowly and smoothy and keep the movements small 2. Do less than you know you can do safely (especially if you have pain) 3. Reduce the effort, let go of tension in your belly, face, eyes, jaw 4. Continue to breathe gently and evenly throughout 5. Watch the whole video through once before attempting the exercises yourself. Thank you and please post your comments below for a prompt response.

If you like this video please visit the Feldenkrais page of our website at http://free2move.com.au/services/feld…​ or subscribe to our channel at https://www.youtube.com/channel/UCpCP…​ to see our other videos. WARNING: Always seek the advice of a medical professional before beginning any new exercise programme or attempting any of the exercises in Free2Move videos. All information on this website and in our associated videos is provided as a guide only and not intended to replace treatment or personal advice from a medical professional.

Jodie Krantz, Free2Move Physiotherapy and it’s owner, employees and contractors are not liable for any injuries sustained or damage to property arising from a person or persons participating in Free2Move exercise programmes or following our online exercise videos.

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The Menstrual Month: How To Exercise Effectively At Every Stage Of Your Cycle

The physiological changes that take place around a woman’s period can affect her training. Experts assess when to take it easy – and when you should go hard

When Evgenia Koroleva started learning about her menstrual cycle and the effect it was having on her, week to week, she says: “It blew my mind. Why did I know so little about my body?” A gym owner, Koroleva has since created a training programme based around an individual’s cycle, which she says will optimise results.

Hers is not the first to take the menstrual cycle into consideration when it comes to exercise. Interest has grown hugely in recent years, with elite athletes tracking physiological changes and coaches educating themselves about the effects. For the rest of us, there are apps and cycle trackers, but the area is still woefully under-researched (blame male-dominated medicine and sport).Advertisement

There are also a lot of conflicting results, while almost half of the existing studies are low quality, says Kelly Lee McNulty, a PhD student at Northumbria University, who is investigating the effects of the menstrual cycle on performance, adaptation and recovery. “While performance and training based on the menstrual cycle is such an interesting concept, and very popular at the moment, there’s not enough published high-quality evidence,” she says.

(There is even less on the impact of hormonal contraception on exercise performance, so where we refer here to the menstrual cycle, it is for women who are not on the pill or using an implant.) However, there are generalities that could be helpful for some women. Here is how your cycle may be affecting your workout.

Get to know your cycle

The 28-day cycle is split into two halves – follicular and luteal, either side of ovulation. Very broadly, taking a 28-day cycle as the textbook example, McNulty defines the most-relevant phases as early follicular (days one to five), with low oestrogen and progesterone; late follicular (days six to 12), with high oestrogen and low progesterone; and mid-luteal (days 20 to 23), with high oestrogen and progesterone. “Women are so different; we experience our menstrual cycles differently and a blanket approach is not going to work for everyone,” she says.

Collect your own data, she advises – there are numerous apps, but a notebook is fine – “and then look for patterns”. If one week you can blitz a high-intensity workout and the next you can barely make it through, it doesn’t mean your fitness has gone backwards. If your motivation is suffering, it doesn’t mean you are a failure. It could all simply be hormonal. “Then you’ve got hormone fluctuations daily, so it all becomes more complex,” McNulty says.

Try exercising through the symptoms

“There are more than 150 symptoms, like breast pain, headaches and nausea … potentially, that’s a time to decrease training if you’re not feeling it,” says McNulty. “But then it’s also been shown that moderate-intensity exercise, like yoga, is beneficial for premenstrual symptoms.” Around days three to five of your period, oestrogen starts to increase, “so you might be starting to feel better and up for exercise around that time”. Koroleva says: “Training on your period is a good way to offset your symptoms.”

Push yourself up to week three …

In the late follicular and the mid-luteal phases, oestrogen is higher. McNulty says one of its many effects is to help build muscle mass. “This is when we can really push female bodies,” says Koroleva. “For the first three weeks, we push you in terms of strength training and add cardio to it. Our bodies don’t have a huge amount of testosterone, but it rises during ovulation and this makes it an ideal time to really push, because of the energy levels.”

This is the time when you might set your personal bests and “sail through high-intensity training”, she says. However, it is not a given. “In that mid-luteal phase, progesterone rises; that has its own physiological effects, so you might not notice that difference,” she says. “It’s just being aware of what might work for you.”

… but be wary of injury around ovulation time

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There is some evidence that, when oestrogen is high, around the late follicular phase, there is an increased risk of injury, because the hormone makes ligaments and tendons more lax. For instance, an injury to the anterior cruciate ligament (in the knee) may be more likely. “It’s something to be aware of, but I would never say not to train,” says McNulty. “But if you know this phase might have certain increased injury risks, you could warm up better.”

Take advantage of oestrogen

While it might make you more prone to injury, oestrogen also provides benefits. It is thought to have a positive effect on mood, “so this might increase your motivation to train,” says McNulty. “It has neuromuscular effects as well, so it can signal to increase your ability to activate your muscles. There is evidence to suggest that our ability to recover from training is improved, as oestrogen is thought to have a protective function against muscle damage.” It also reduces the inflammatory response, so it could reduce muscle soreness. “This might mean that we recover more quickly and therefore adapt to training more readily.”

Burn fat

Oestrogen is also thought to reduce the amount of carbohydrate the body uses as the fuel for exercise, instead burning fat. “In theory, it might be that, when oestrogen is high, your body might use more fats for energy – but, again, there are conflicting research findings,” says McNulty. There is some evidence that the metabolism speeds up towards the end of the cycle (and this may be why you get cravings for carbs). “On any weight-loss programme, the point is to put the body into a calorie deficit,” says Koroleva.

However, if you go too far, it can be counterproductive. “If you’re trying to lose weight and you’re in the second phase of your cycle, if you’re doing high-intensity training and you don’t add carbohydrates and increase your calories, your body can actually start to hold on to the weight. It’s almost counterintuitive, but, because of the hormonal changes, the calories need to increase.”

Don’t overheat in week four

In the mid-luteal phase, progesterone rises along with oestrogen. This may limit some of the effects of oestrogen, but it has its own consequences, says McNulty. “It increases your basal body temperature, so, if you’re doing an endurance sport, you might be struggling in a hot environment a little bit more in that mid-luteal phase and you might have to adopt cooling strategies.” Progesterone is also a “calming hormone”, she says. It may increase sleep, but also can affect the way the brain picks up new skills. Trying to perfect a dance routine, or change your golf technique, may be more difficult during this phase.

Take it easy

“After the third week, taper down and do more restorative exercise, such as yoga or pilates,” says Koroleva. “It’s not the time to try to beat any records or do much strength training. If you’re trying to lose weight, it’s a really good time to do long walks and low-intensity training. In a world where we’re surrounded by these super high-intensity workouts and we beat our bodies into the ground, working with your cycle is a much kinder way to look after your body.”

Emine Saner

By: Emine Saner@eminesaner Tue 2 Feb 2021 11.30 GMT

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Joanna Soh Official

SUBSCRIBE for new videos every week! https://www.youtube.com/user/joannaso…​ Ladies, WE ARE NOT MEN! Our body does not function like a MAN, we go through our monthly menstrual cycle, hence our hormones go up and down almost every week. Don’t expect to TRAIN LIKE A MAN! Don’t feel bad when you can’t push as hard on certain days but that also doesn’t mean you should just sit back and do nothing. WATCH this video through to understand the Menstrual Cycle and how we women CAN adjust our exercise routine and also food intake to match our body’s internal rhythms and even help with weight loss. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN), with over 8 years experience. Link to 28-Day Workout Plan According to

Menstrual Cycle: http://joannasoh.com/fitness/fitness-…​ Period & Exercising: Everything You Need to Know https://youtu.be/ie9uB2iU97I​ Healthy Ways to Overcome Period Cravings https://youtu.be/nB7cCrik6hM​ __________ Stay Connected & Follow us! Joanna Soh: http://joannasoh.com/https://www.instagram.com/joannasohof…https://www.facebook.com/joannasohoff…https://www.youtube.com/user/joannaso…https://twitter.com/Joanna_Soh​ HER Network: https://www.hernetwork.tvhttps://www.facebook.com/hernetwork.tvhttps://www.instagram.com/hernetwork.tv​ __________ In general, the menstrual cycle occurs in two phases. On average, it’s a 28-day cycle. 1) FOLLICULAR Phase – Day 1 to Day 14 – Go hard! Do high intensity workouts, lift heavy and perform total body strength training. – Your body is more tolerant to pain and muscles recover quicker. – Your body uses Carbs as its main source of fuel. –

You can increase your carb intake slightly especially after an intense workout. 2) LUTEAL Phase – Day 14 to Day 28 – I like to call this phase the “roller coaster” phase. – this is when all the PMS symptoms start to hit: you might crave for sugar or high fat food, you have bigger appetite, you feel sluggish, you have trouble sleeping, your body retains more water, you feel bloated and you might suffer from mild cramps too. – Your body turns to FAT AS FUEL instead of carbs. – Good news, your body is now burning FAT rather than carbs or glycogen. Focus on steady pace cardio to get the most out of your workout. – This is also when the muscle breakdown increases, hence it takes longer for you to recover from your workout. So choose moderation workout that’s less intense. – You might lose your motivation BUT power through your workout, as much as possible, eat well and you WILL feel better.

We are all very different and it takes time to really understand your body. If you have this knowledge, you’re able to take advantage of the hormonal benefits and overcome the challenges by adjusting and changing your workout routine and also food intake. Again, remember this is a guideline as there is very limited research in regards to training with your menstrual cycle. Give it a try, make changes and see what works for you. __________ MUSIC Daily Beetle by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/…​) Source: http://incompetech.com/music/royalty-…​ Artist: http://incompetech.com/

Harder Workout Intensity May Not Increase Your Longevity

Good news if you take a more leisurely approach to your workouts: a recent study found that people who performed harder workouts didn’t live any longer, on average, when compared with people who did more moderate workouts. Researchers studied a group of people in Norway who participated in five years of supervised exercise training.

The participants included 790 women and 777 men (with an average age of 73), divided into three groups. Everyone followed federal recommendations to get 30 minutes of moderate exercise on most days of the week. But in addition to that, one group received two supervised weekly sessions of high-intensity interval training. A second group added two supervised moderate-intensity continuous training workouts per week. All three groups continued their assigned workouts for five years.

At the conclusion of the trial, 4.6% of the participants had died, but there was no significant difference in death rates between the group that followed the modest federal exercise recommendations and the two groups that did the more intense workouts. In addition, all groups had similar levels of cardiovascular disease and deaths from cancer.

However, that’s not to say that participating in regular high-intensity workouts wasn’t linked to any benefits. The participants who did the harder workouts had better outcomes on certain measures of mental health and physical fitness.

By: Harward Health Publishing

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Mayo Proceedings

Dr. Carl -Chip- Lavie, Professor of Medicine in the Department of Cardiovascular Diseases at the John Ochsner Heart and Vascular Institute, Ochsner Clinical School and the University of Queensland School of Medicine in New Orleans, Louisiana, in an Editorial appearing in the September 2014 issue of Mayo Clinic Proceedings, clarifies the difference between elite and extreme athletes, and demonstrates that more is not better with regard to exercise. Peak benefits are gained from 30-40 and less than 60 minutes daily of moderate exercise. Available at: http://tinyurl.com/nu74s77

Is Running Actually Good For Your Knees

Contrary to popular belief, a new study from the University of Maryland has found that running could actually be good for your knees. While the study confirms that running pummels the knees more than walking, the process can also help fortify and bulk up cartilage, potentially helping stave off arthritis. Dr Kelly Sheerin, who is the Sports Performance Clinics Manager and a Senior Lecturer at AUT, joins the show to discuss.

You’ll know you’ve arrived as a runner when you get your first lecture on how you’re going to destroy your knees. This “advice” is usually based on the idea that running increases your risk of developing osteoarthritis in your knees. But the truth is, it doesn’t.

Below we’ll look at the evidence and explanation for why that’s the case. We’ll also examine how best to lower your risk of incurring the most common running-related knee injuries. Armed with this knowledge, you should be able to be a living refutation to the idea that running will eventually ruin your knees.

Running and Osteoarthritis in the Knees

This should be stated as clearly as possible: Numerous studies have shown that runners have lower rates of knee osteoarthritis than sedentary people. For example, in one study that followed runners and non-runners for almost 20 years, X-rays showed signs of arthritis in the knees of 20 percent of the runners, but 32 percent of the non-runners.

A potential counterargument against such results is that, when the studies are started, the long-time runners that take part have above-average structural health—they don’t include people who started running but had to give it up because their bodies broke down.

Research has rebutted that idea as well. One study followed more than 2,000 people for several years to see how many developed arthritic knees. The participants gave detailed information about how often and how severely they had knee pain. They also described their current and former exercise habits. In other words, the participants weren’t selected because of whether they were or weren’t runners.

But it turned out that running status did matter. In frequency of knee pain, symptoms of arthritis, and evidence of arthritis on X-ray, current runners had significantly better scores than non-runners. For example, current runners were 29 percent less likely than non-runners to report frequent knee pain. Even former runners were less likely to report knee pain and show signs of arthritis than non-runners. That last finding is the opposite of what should be the case if running ruined their knees and caused them to give up the sport.

There’s also good evidence that running and knee arthritis isn’t a case of play now, pay later, in terms of running increasing your chances of physical limitations as an older person. In one study, researchers matched members of a running club with healthy non-runners; all the study participants were at least 50 years old at the beginning of the study. The researchers followed up with the participants 21 years later. Not only were more of the runners still alive, but they also reported significantly fewer physical limitations.

Part of the researchers’ conclusion was that “running at middle and older ages is associated with reduced disability in later life.”

Why Might Runners Have Lower Rates of Knee Osteoarthritis?

To answer this question, it helps to know current thinking on osteoarthritis.

Arthritis is inflammation in joints, the points in your body where bones come together (knees, hips, wrists, etc.). Osteoarthritis is arthritis characterized by thinning and breakdown of cartilage, the protective tissue at the ends of bones. Osteoarthritis used to be considered a “wear and tear” disease, with body parts seen as analogous to machinery that inevitably breaks down. That model is no longer widely believed by medical experts. Instead, osteoarthritis is considered a disease of the joint, with multiple potential causes.

With this more nuanced understanding of osteoarthritis, running’s potential protection against developing it makes more sense. First, runners tend to have a lower body mass index (BMI) than the average person, and any extra weight increases strain on joints. In one long-term study, runners had lower rates of osteoarthritis and hip replacements than walkers and other more casual exercisers. The researchers cited the runners’ lower BMIs as one of the probable explanations.

Being overweight is also associated with chronic low-grade inflammation throughout the body; by helping you to stay at a good weight, running makes it less likely that your joints will be subject to this potentially damaging inflammation.

There’s also good evidence that, as with the rest of your body, knee cartilage is subject to the use-it-or-lose-it principle. Rather than breaking down your joints, running helps to keep them lubricated and stimulates your body to build new cartilage. Researchers have also found that running conditions your cartilage to become more resilient as it adapts to the demands of running. Sedentary people who have developed osteoarthritis are advised to exercise regularly for these very reasons.

What If Your Knees Are Already in Bad Shape?

It’s one thing to say that running will likely lower your risk of developing knee osteoarthritis. But what if you already have it, or some other chronic knee issue? Is running out of the picture for you?

Research in this area is encouraging. One study followed people who were at least 50 years old and had osteoarthritis in at least one knee. At the end of the eight-year study, runners reported less knee pain, and imaging showed that their arthritis hadn’t progressed.

In a four-month study of middle-aged people, imaging found evidence of damage (not necessarily arthritis) in most of the people’s knees. After half of the study subjects did a four-month marathon training program, MRIs of their knees showed less damage than at the start of the study. That finding meshed with the results of a study that found that, after four months of moderate exercise, knee cartilage health improved in middle-aged people at risk of developing osteoarthritis.

Related Story More Evidence That Running Won’t Ruin Your Knees

“Listen to your body” is excellent advice for all runners. In the case of runners with preexisting knee pain, that means to let your symptoms guide you in how much running, and what type, is tolerable. Take heart that as you go about this trial-and-error process, there’s good reason to believe running won’t worsen your condition over time.

How to Lower Your Risk for Common Knee Injuries

None of this is to suggest that runners are immune to knee injuries. In one study of more than 2,000 runners treated at a sports medicine clinic, knee injuries were three of the five most common types. (The top five were patella femoral syndrome, a.k.a. runner’s knee, iliotibial band syndrome, plantar fasciitis, meniscus tears, and shin splints.)

But it’s important to remember that most running knee injuries, like most running injuries in general, are overuse injuries. They’re caused by more cumulative stress to a given body part than your body is currently equipped to handle. Knee injuries aren’t a given, and they aren’t likely to cause permanent damage unless you ignore them and don’t try to fix the underlying issues that led to the injury.

There’s a growing body of research suggesting that knee injuries are often caused by weakness or instability elsewhere in the body, especially the hips. That’s why strengthening programs for avoiding or overcoming knee injuries often focus on exercises for your quads and glutes. The video below offers six exercises that will help keep your knees—and the rest of your body—in proper working order. Just do the exercises twice a week (or more if you are injury-prone).

If you have a history of knee injuries, you might also benefit from slightly (slightly!) altering your running form.

Backed by research, many sports medicine experts advise increasing your running cadence (the number of steps you take in a minute) by 5 to 10 percent if you can’t seem to shake knee injuries. The reason: A shorter, quicker gait should shift running’s impact forces from your knees to your lower legs. Although there’s no one ideal cadence for all runners, if you can see your feet making first contact with the ground when you run, you’re probably overstriding. Doing so places enormous braking forces on your knees, and is linked to an increased risk of injury.

By The Runner’s World Editors

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The Running Channel

“Running is bad for your joints”. “It will wreck your knees”. “You’ll need a knee replacement in 20 years”. If you’re a runner, you’re probably familiar with some of these comments, mostly from non-runners. So is running ACTUALLY bad for your knees? Watch and find out! ↓↓ Ever been told running’s bad for your knees? What other myths about running do you want to see us look at? Tells us in the comments below ↓↓ Links to studies quoted: Effects of running and walking on osteoarthritis and hip replacement risk, Paul Williams https://www.ncbi.nlm.nih.gov/pubmed/2… Running as a Key Lifestyle Medicine for Longevity, Progress in Cardiovascular Disease journal https://www.sciencedirect.com/science… ——————– CHECK OUT OUR NEW MERCH → teespring.com/en-GB/stores/the-runnin… → FACEBOOK – https://www.facebook.com/OfficialRunn… ← → INSTAGRAM – https://www.instagram.com/runningchannel ← → TWITTER – https://twitter.com/runningchannel ← → STRAVA – https://www.strava.com/clubs/runningc… ← Or get in touch with us by sending an email to hello@therunningchannel.com

What Parents Need To Know About Eating Disorders In The Time Of Covid-19

In July of 2020, a new study published by the American Academy of Pediatrics (AAP) confirmed what many already knew: Covid-19 has contributed to a mental and behavioral health crisis. With one in four parents reporting worsening mental health, and one in seven reporting an increase in behavioral challenges for their children, this is not an isolated problem.

Families everywhere are struggling right now.

But while the study focused on families with young children, in particular, additional research has pointed to the vulnerabilities adolescents are facing right now. To include an increase in post-traumatic stress, depressive and anxiety disorders.

All of which can also be associated with an increase in eating disorder behaviors.  

The Mental Health Impact on Adolescents

Hina J. Talib, MD, is a board-certified adolescent medicine specialist known for her popular Instagram page, TeenHealthDoc. She says that one of the things she has noticed since the pandemic began is teenagers experiencing a flare in previously identified mental health conditions as well as the presentation of new mental health conditions.

“In teen health, we are calling this the second-wave of the Covid-19 crisis, and it has already arrived,” Talib recently told Forbes.

She said there are a variety of circumstances contributing to this, to include the loneliness and isolation teenagers are reporting as a result of physical distancing and stay-at-home measures.

“During this time of back-to-school, anticipatory anxiety is running high for students, teachers and families. Teens, especially pre-teens, absorb this stress.”

The Risks Teenagers Face

While we don’t yet have any data connecting an increase in eating disorders to Covid-19, experts believe there is reason to be concerned.

“Eating disorders can be triggered by an attempt to gain control,” Anna M. Lutz, MPH, RD, LDN, explained. Lutz is a certified eating disorder registered dietician who co-owns a private practice in Raleigh, NC.

“Right now, all of us, but especially children, have very little control in what we can do,” Lutz said. “Sports seasons, academics as we know them, spring break trips, summer camps and important time with friends have all been canceled—all things that are very important in the lives of teens.”

She said that focusing on weight, exercise and what one allows themselves to eat can be a way of gaining control, particularly in situations where an individual may otherwise feel out of control.

As is the case for so many in the face of our current pandemic.

“Also, there has been a lot of media focus on the potential for weight gain during the Covid–19 pandemic,” Lutz explained. “This message has been directed towards children and can trigger a teen being over-controlled or restrictive with their food.”

While unhealthy, Lutz said that eating disorder behaviors can be coping tools in times of trauma and stress.

“Many people with eating disorders have a history of trauma and the current pandemic situation can trigger this trauma. Isolation, food insecurity (real or perceived), increased time with a family member who may be abusive, grief for what is being lost/missed, and fear about getting sick or your family not having enough money can all trigger an increase in eating disorder symptoms.”

Monitoring Your Teen

All families should be aware of the increased potential for mental health struggles right now, keeping an eye on their young children and teens especially. But for parents concerned about potential eating disorder behavior, Lutz said the following can be signs to look out for:

·     Eating in secret

·     Suddenly eating differently from the rest of the family

·     Becoming extremely focused on exercise

·     Refusing to take time off exercising, even when injured or sick

·     Leaving large amounts of food uneaten

·     Self-isolating

·     Losing weight.

“These are all reasons to be concerned,” Lutz explained. “Children are supposed to be gaining weight and weight loss in children and teens needs to be further assessed.”

Talib said some things your child may be communicating can be indications of a problem as well.

You might hear a teen (or, as Talib thinks of it, the eating disorder itself) say things like:

·     “I am so fat.”

·     “If I gain weight I will be disgusting.”

·     ”My stomach is huge.”

·     “I will do an extra 200 crunches tonight.”

·     “I can say no to unhealthy food even though you can’t.”

All of these should be red flags to parents right now, and anytime really.

Addressing Concerning Behaviors

If you are worried your teenager may be exhibiting eating disorder behaviors, Lutz suggested talking to them first.

“Outside of a meal time or a time when food is around, explain to them what you have been noticing and why you are concerned.”

It’s important to give adolescents a chance to reflect on their behaviors and open up about what they may be going through in a non-judgmental way. Simply let your child know you are concerned and give them a chance to respond.

Keep in mind, plenty of teenagers will try to hide their eating disorder, even when confronted. So don’t necessarily take “nothing’s wrong” as an answer. Pay attention to your child’s body language, reaction, and your own gut feeling and go from there.

“Eating disorders are great at hiding,” Talib said. “If you suspect an eating disorder or disordered eating from anxiety or depression, it is possible it has already been present for some time and it is helpful to find an experienced care team as soon as possible.”

Now is not the time to wait, she explained. “I see so many families who have lost time due to delays in access.”

But she also wants parents to ensure they are getting their children the right kind of help. Which is why she believes they should be empowered to ask providers the following questions:

·     “How many eating disorder cases do you manage here at this practice?”

·     “How confident are you in your diagnosis?”

·     “Do you have a network of therapists, psychiatrists and dieticians that you refer to and how is your family feedback on these referrals?”

·     “If our teen needs more care than we can provide at home, what are you usual next steps in this city?”

“Do not shy away from asking where the nearest specialty care center is and for your doctor to help get you there,” Talib said. “It is not uncommon to have to travel a bit to see an eating disorder team with expertise in adolescents. However the Covid–19 pandemic opening the gates of tele-health has helped this.”

Available Resources

Talib said that parents who are concerned should start by having a conversation with their child’s pediatrician. “Even better, find an adolescent medicine specialist or physician team that is experienced with adolescent eating disorders.”

She suggested looking to AdolescentHealth.org for the Society of Adolescent Health and Medicine’s list or The National Eating Disorder Association (NEDA) helpline (800.931.2237) if you’re having a difficult time finding a provider.

While Talib said it is always best to start with an evaluation by a professional, particularly because each situation is unique and may require tailored advice and treatment, the following resources can be helpful for families trying to better understand what they are dealing with:

·     Nationaleatingdisorders.org

·     Maudsleyparents.org

·     Feast-ed.org

·     Aedweb.org

·     Anad.org

If you’re worried about your child, it’s important to know there is help available. But ignoring eating disorder behavior does not make it go away. Now is the time to act. So if you’re concerned, pick up the phone and call your child’s pediatrician today.

It’s the first step to ensuring your teen will be able to have a healthy tomorrow. Follow me on Twitter or LinkedIn. Check out my website or some of my other work here

Leah Campbell

Leah Campbell

I’ve been working as a full-time parenting and health writer for over seven years. As a single mom by choice with a chronic health condition, parenting a child with a chronic health condition, I am passionate about ensuring all families have the health coverage they need.

CVS Health To Offer Apple’s New Fitness Service

CVS Health said it will be offering Apple’s new fitness subscription service to clients, health plan members and employees.

A one-year subscription offer for “Apple Fitness Plus” built for the Apple Watch will be available later this year for those who are enrolled in an Aetna commercial health plan or a CVS Caremark prescription plan. CVS Health bought Aetna two years ago and owns the pharmacy benefit manager Caremark and has been working for ways to offer more low-cost health benefits for the more than 20 million Aetna members and employer clients who have their drug benefits managed by CVS.

Apple Fitness Plus “intelligently incorporates metrics from Apple Watch for users to visualize right on their iPhone, iPad, or Apple TV, offering a first-of-its-kind personalized workout experience,” CVS said Tuesday afternoon in an announcement. “Everyone from beginners to fitness enthusiasts can access studio-style workouts delivered by inspiring world-class trainers underscored by motivating music from renowned artists, making it easier and more rewarding for users to exercise, whenever and wherever they like.”

CVS Health’s disclosure coincides with a separate announcement by Apple Tuesday unveiling “Fitness+,” which Apple said is the “first fitness experience built for Apple Watch, arriving later this year.” The subscription service offers an array of virtual fitness classes, Apple said during a presentation Tuesday.

Such new services negotiated by CVS are part of the company’s effort to integrate more health benefits for Aetna clients and health plan members given the companies are now largely integrated following their nearly two-year-old merger.

“Keeping people engaged and motivated on their path to better health is at the core of our business, which is why we are extending our collaboration with Apple to offer special access to Apple Fitness Plus through all the ways we connect with customers,” CVS Health Executive Vice President and Chief Transformation Officer Jonathan Mayhew said. “Innovative fitness offerings like Apple Fitness Plus are even more critical as people strive to maintain their health during these challenging times.”

The Apple partnership fits the strategy of CVS Health chief executive officer Larry Merlo to offer more healthcare services.

CVS remains on track with the rollout its new health hub concept to 1,500 stores across the U.S. within the next two years despite the continuing spread of the coronavirus strain Covid-19. CVS paused conversions of some stores into HealthHUB formats in late March as state governments shut down and store construction was forced to slow down for commercial developments across the U.S.

But CVS has said the three-year plan remains on target to have 1,500 HealthHubs by the end of next year. CVS opened 50 HealthHub stores in the U.S. last year and was planning on another 600 to 650 to open in 2020 before the pandemic hit earlier this year.

CVS HealthHubs dedicate more than 20% of the store to health services that include new durable medical equipment, supplies and various new product and service combinations. CVS is adding thousands of new personal care items as well as additional services at its MinuteClinics in the health hub stores. Follow me on Twitter or LinkedIn. Check out my website or some of my other work here.

Bruce Japsen

 Bruce Japsen

I’ve written about health care for three decades, starting from my native Iowa where I covered the presidential campaign bus rides of Bill and Hillary Clinton through the Hawkeye state talking health reform and the economy. I have covered the rise, fall and rise again of health reform, chronicling national trends as well as the influence of Barack and Michelle Obama from Chicago’s South Side on changes to the U.S. health system from my base in Chicago. I am the author of the book, “Inside Obamacare.” A regular on Forbes on Fox (2014-2018), you can see me on occasion nationally on Fox Business News. In Chicago, you can hear my health segments and business analysis on WBBM News Radio 780 and 105.9 FM. I’ve written for many media outlets, including the New York Times (2011-2013) and was healthcare reporter at the Chicago Tribune (1998-2011). Prior to that, I wrote for Modern Healthcare and several Iowa newspapers including the Des Moines Register. I’m active in education and teach in the University of Iowa School of Journalism MA in Strategic Communication program. I am passionate about health literacy when it comes to explaining the complexities of health care. A better understood health system may save someone some money or their life.

Apple Fitness+ is a new fitness experience for everyone, powered by Apple Watch. Try world-class workouts by the world’s top fitness trainers. Work out anytime, anywhere, and see your personal metrics onscreen in real time.

Find it inside the Fitness app on your iPhone, iPad, or Apple TV. Coming late 2020. Three months free when you buy an Apple Watch. “Go Time” by TYPO.S http://apple.co/TYPOS Learn more at https://www.apple.com/apple-fitness-plus

How 305 Fitness Founder Sadie Kurzban Is Pivoting Her Business Model Amid Covid-19 Closures

While hundreds of New York’s boutique fitness studios are still fighting to reopen, one company is resolute to remain shut through the rest of 2020.

“There’s no break even in sight,” says Sadie Kurzban, founder and CEO of 305 Fitness. “At this time, the team and I do not expect to reopen our studio locations before 2021.”

Since August 24, New York State has begun lifting restrictions to allow some gyms to operate at one-third capacity and under specific guidelines, including but not limited to requiring masks during class, upgrading HVAC systems, and allowing for 6-10 feet of social distance in class. Kurzban explains that in an average 305 studio, 10 feet of distance means reducing classes to less than 25% of a normal class size.

“As a business, we cannot cover our usual expenses, plus increased cleaning costs, when we are operating with 25% of a normal class size,” she continues: “We’re not even looking at the 50% break even mark for awhile and we want to preemptively and strategically get ahead of that.” 

Since winning a Stanford business pitch competition in 2011, Kurzban, a Miami native, has signed on investors like Nets star Kevin Durant and celebrity DJ Mark Tiesto. While the fitness brand’s moniker pays homage to the electric nightclub vibes of South Beach, Miami, 305 Fitness is very much a New York-based business with a total of 7 flagship studios across Manhattan. This includes a 5,700 square-foot, two-level studio in Union Square that celebrated a grand opening on February 24, only to shutter on March 12 due to Covid-19.

By April, Kurzban laid off 90% off staff. She continued to offer furloughed workers healthcare and a portion of pay up until August, when officials expressed uncertainty about the future of group fitness classes. “I made the tough call to really brace ourselves,” she says. “We grew this company aggressively into an eight-figure business but now we will take awhile to recover.”

Mayor Bill de Blasio last month announced that while regular city gyms could open on September 2, group fitness studios could not. This mobilized more than 20 companies to form the Boutique Fitness Alliance.

Anne Mahlum, CEO of Solidcore, a workout that focuses on high-intensity strength training, joined the brigade of fitness brands. “We have had 50-plus of our locations open across the country for months and we have had zero instances of Covid spreading in our spaces. This data is powerful,” she says.

With 305 opting to remain shut for the year for financial as well as safety reasons, Kurzban has not joined the alliance. “So many gyms and boutiques are eager to open doors and I understand the feeling of being a small business owner and wanting to reopen… But now is the time to test how strong your community really is.” 

But not all workout concepts are as nimble as 305’s cardio dance workouts. “There are not a lot of options for outside space in New York,” says Solidcore’s Mahlum, “especially since our machines weigh hundreds of pounds and need to be covered if it rains. The humidity is also not good for our machines as it promotes rust.”

And although 305 fans, or self-proclaimed #Fivers, can easily take the equipment-free dance classes At-Home or outdoors, Kurzban agrees exercising al fresco is not enough to sustain its original brick-and-mortar business model. “With overhead, negotiating with landlords and supporting front desk and a cleaning crew for indoors, reopening at a quarter capacity is not a recipe for us to and we can’t continue to lose money on top of enormous loses we’ve already lost.” 

This is why Kurzban is betting on a revenue stream she’s been toying with since early 2020: “Our real big business is certification, so we’re focusing on certifying and empowering individuals in hopes that they can monetize their fitness credentials during this time.”

During the first quarter of 2020, the company was hosting certification programs. Its last training sessions held at its Union Square location in February attracted 75 women from across the country, including one that braved a winter road trip all the way from Los Angeles. The weekend-long program consisted of 8-hour days of rigorous dance as well as business workshops that focused on public speaking, marketing and social-media skills. The live program cost roughly $500, but the digital program launched amid the pandemic costs $190. The company offers scholarships for those who qualify.

So far, the company has certified close to 1000 instructors this year. While this has brought in roughly less than half-a-million dollars in revenue, Kurzban believes she can scale this model and make it a major revenue stream for 305.

“I didn’t know how the energy would translate online,” says Kurzban, “but there are a lot of people out of work, so the ability to do this without equipment or rental space, and lead this fitness movement in a park or in a rooftop at a time when everyone is starving for connection means something.”

The cash-strapped entrepreneur is also training its #Fivers to grow robust followings, and hopefully double-up as free brand evangelists for 305. “Our customer-base of female Millennials can now take this brand and make additional income, which is so empowering and so needed at this time,” says Kurzban.

Follow me on Twitter. Check out some of my other work here. Send me a secure tip

Tanya Klich

Tanya Klich

I am the Lifestyle & E-Commerce Reporter for Forbes. I’m a former television reporter for NY1 News, where I covered all things Queens, NY and got my start in business news as a greenroom greeter and PA at Fox Business. I am a graduate of Columbia Journalism School and an adjunct professor at the NYU Arthur L. Carter Journalism Institute. Twitter @TanyaKlich

Source: Forbes

How To Reach Your Daily Step Goals When Working From Home

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Stay-at-home orders and quarantine life have forced us to make some pretty abrupt changes in our fitness routines. And even though you may have the best intentions to meet your step goals every day, the bottom line is that it can be harder to do when you’re spending more time in the house. Despite your best intentions, it’s really easy to get sucked into a more sedentary lifestyle when you don’t really have anywhere to go and the couch is literally right there.

You know how it goes: You wake up in the morning, tell yourself you’ll just sit down on the couch for a few minutes and then next thing you know, you’re two coffees and four Friends reruns deep. If this sounds familiar, don’t feel bad. You’re in the company of many others.

While sitting around more frequently may have been fun for a while, after more than three months of staying at home — and news of some companies turning to remote work for good or at least a while longer — you may be looking for some motivation and ideas on how to take 10,000 steps when you’re spending more time inside. It’s true that reaching your step goal indoors requires you to be a little more deliberate with your steps and your time, but it’s totally doable.

As the weather starts to warm up, you always have the option to go outside and walk around your local park or hit the track at your local high school. But if those areas seem too busy for your comfort, there are plenty of ways you can get creative inside your home.

Get a smartwatch and don’t ignore alerts to move

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Angela Lang/CNET

If you’re tracking your steps, it’s likely that you already have this one checked off the list, but I wanted to suggest it anyway, in case you don’t. When I started to fall into a quarantine sit-around-all-day slump, I treated myself to an Apple Watch ($399 at Apple). The deal was that I had to make a valiant effort to get off the couch and close my three rings every day. In the back of my mind I thought, “yeah, OK, that’s just my excuse for spending the money, and it’s not really going to happen,” but I was actually surprised at how well it worked (when I let it).

At first, I would dismiss every “stand” and “breathe” notification that popped up, but after about a week or so, I decided to play along and let the Apple Watch give me the motivation I needed. I obliged every alert and notification and really got moving and now, three months later, I make it a point to crush my goals daily.

Closing rings and getting digital awards may sound cheesy to you at first, but they actually provide some serious external motivation, even if you’re someone like me who doesn’t really love exercise, but does it anyway for the physical and mental benefits.

More info: https://www.mindgenius.com/homeworking-homeschooling-in-covid-19-by-brad-egeland/

Of course, you don’t have to get an Apple Watch. There are other, less expensive options out there, like the Fitbit Versa 2. If a smartwatch isn’t in your budget at all, you can also opt for a basic pedometer or one of many free pedometer apps that you can download right to your phone. The apps are usually not as accurate as wearing something on your wrist, but they’ll still give you a good idea of where you stand.

Walk while you binge

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Let’s face it; some days (or most days), the appeal of binge-watching the new season of Queer Eye far outweighs any desire to get up and get moving. But instead of settling into the couch with a box of tissues and a bag of Doritos and completely succumbing to Jonathan Van Ness‘ charm, strap on your pedometer or your smartwatch and get to stepping.

Of course, you don’t have to walk for the entire episode — and you’re free to choose your own binge-worthy show to watch — but the point is to move instead of sitting. And move like you mean it. Swing those arms, bring those knees up to your chest and get that heart rate going so you can really reap the benefits. If you really commit, you can rack up 4,500 steps in one 45-minute episode. March through two episodes and you’ll knock off 90 percent of your steps for the entire day.

Looking for more tips? Check out these ways to exercise while you’re bingeing your favorite TV show.

Pace in your place

You might feel silly walking back and forth in the hallway or in circles in your kitchen, but desperate times call for desperate measures. While the scenery may not be as visually stimulating as the passing trees you see when you’re walking in the park, a step is a step, no matter where you take it.

You can simply pace back and forth in one area of your living space or map out an indoor track. For example, my living room, kitchen and dining room all connect in a circle. I mapped out the area and know that it takes 71 steps to do a full lap. That means 20 quick laps around, which takes me just over 17 minutes, will help rack up 1,420 steps.

If you go this route, optimize your effort. Instead of walking in a straight line from point A to point B, follow your home’s floor plan and walk along the perimeter of each room to get as many steps in as possible.

Listen to a podcast

If the thought of walking around in circles in your house doesn’t give you the motivation you need to get moving, make it more appealing by finding a podcast you love and listening to it as you go. Listening to a podcast helps you zone out so the time goes by much faster. And if you walk briskly, you can knock out up to 3,000 steps by the time your 30-minute podcast is over.

I like to listen to personal development type podcasts as I work out because it makes me feel like I’m getting a physical workout along with a mental one. Some of my favorites are Oprah’s SuperSoul Conversations, The School of Greatness by Lewis Howes, and Not Another Anxiety Show with Kelli Walker, but there are so many that you can choose from. If personal development podcasts aren’t your bag, find a genre that excites you and then start going through the options until you find one you really enjoy. You can also swap out a podcast with an audiobook and let someone else read to you as you walk.

Walk every time you have a phone call

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Getty Images

Quarantine has been all about the Zoom calls, but if you’re still spending a lot of time having regular phone conversations or conference calls, use that time to get your steps in. Every time you take or make a phone call, start walking around your house and continue to walk until the end of the call, whether it’s 5 minutes or 30.

Keep in mind that if you’re putting a decent effort into your steps, you’ll probably get a little out of breath. While this is fine for team calls or check-ins with your colleagues, it might not be the best idea for phone interviews or something more formal.

More info: https://www.mindgenius.com/homeworking-homeschooling-in-covid-19-by-brad-egeland/

Even if you don’t have work calls, you can use your step goal as an excellent excuse to actually call a family member or a friend instead of texting. Spend 15 minutes on the phone, pacing while you talk, and you can rack up 1,500 steps without even thinking about it.

Be less efficient

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Normally, when you’re doing chores or cleaning up the house, the goal is to get as much as you can done in as little time as possible, but when you’re trying to get your steps in, make it a point to be less efficient.

  • Instead of piling up all of your laundry in a stack that’s taller than you and then struggling to get it all to the washing machine in one trip, bring a few armfuls at a time so that you have to walk back and forth several times.
  • If you have kids or pets and you need to clean up their toys, grab one at a time and put it back where it belongs before going back for the next one.
  • If you’re bringing groceries in from the car, resist the urge to pile as many bags as possible onto each arm and take only two at a time — one in each hand — until everything is brought into the kitchen.

It might seem like these things will only add a trivial amount of steps to your day, but once you start doing it regularly, you’ll see how fast all those 20-step extra trips add up.

Get a treadmill desk

Treadmill desks take the advice to stand up as you type one step (pun intended) further. If you haven’t already heard, there are actual under-desk treadmills that you set up with a standing desk to turn your workspace into your workout space — a multitasker’s dream. But there are other options, too.

If you already have a treadmill, there are also desk attachments that you can snap onto your treadmill’s handlebars to turn it into a treadmill desk. If you don’t have the budget or the space for a treadmill desk, you can opt for a regular standing desk without the treadmill attachment and walk in place as you work. If you do this at a moderate pace for one hour, that’s about 6,000 steps that you can check off at the same time as your work to-do list.

Fair warning, things can get a little bumpy and it’s not as easy to type when you’re moving as when you’re sitting stationary in a chair, but after some practice, you get used to it.

Get a mini trampoline

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OK, you might not technically think of jumping as steps, but it does count toward your step goal. And a study done by scientists at NASA in 1980 found that jumping on a mini trampoline — or rebounding, as it’s officially called in the fitness world — is a more efficient exercise than running on the treadmill at any speed. It also puts less stress on the body, so injuries and sore joints are less likely.

Rebounding, even for just five minutes a day, may also help increase lymphatic flow. The lymph system is responsible for isolating infection and clearing out toxins from everywhere else in your body and, unlike the circulatory system which uses your heart to pump, the lymphatic system has a weak internal pumping system. Because of that, lymph drainage relies heavily on skeletal muscle contractions and jumping on a trampoline is one of the most effective ways to get things going.

More info: https://www.mindgenius.com/homeworking-homeschooling-in-covid-19-by-brad-egeland/

You can get any type of mini trampoline, but bungee rebounders, like the ones from JumpSport or Leaps and Rebounds, tend to be the easiest on your joints. They’re also a lot quieter than the spring-style rebounders.

Dance around the kitchen while you cook

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Getting in your steps doesn’t have to be a formal, robotic process. Make it fun by turning it into a dance party. Since you most likely have to cook or prepare a meal in some way at some point anyway, you can get two tasks done at once. As an added bonus, listening to music and dancing are both proven ways to help reduce stress and boost happiness.

Instead of standing in front of the stove waiting for your pan to heat up or for the water to boil, put on your favorite song and dance around the kitchen. Dance to the refrigerator, taking as many steps as possible, as you get out ingredients. Shimmy back and forth as you chop veggies (but be careful).

Make it a competition

Nothing lights a fire under me faster than turning a step goal into a “friendly” competition. And by “friendly” competition, I mean “completely unfriendly, there’s no way I’m going to let you beat me” competition. That might be the Type A in me, but even if you don’t consider yourself a competitive person, you might be surprised at how much more motivated you feel when you’re trying to out-step someone else (especially if that someone else is your significant other).

Research shows that competition can help boost physical effort — both in the short- and long-term, increase physical motivation, and improve performance (as long as the situation doesn’t require a lot of mental effort).

If you have an Apple Watch, you can share your activity with anyone else who has one, too, so you can see where you stand in real time. If you don’t, you can easily send pictures or screenshots of your step status with your competitor to keep track.

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Aim to meet your step or move goals every day, but don’t fret if you don’t.

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Don’t beat yourself up

Now that I’ve given you all of my best advice to reach 10,000 steps indoors, here comes the cliche pep talk: don’t beat yourself up if you don’t get there right away. I know, I know, but seriously — 10,000 steps, which is equivalent to about five miles, is a lot. If you’re coming from a sedentary lifestyle, you’re probably not going to be able to jump off the couch one day and rack up 10,000 steps around your house like it’s nothing — and that’s OK.

Ten thousand steps isn’t some magical fitness number — that step goal was actually created in the 1960s by a Japanese company that was trying to sell a pedometer. And it worked. Since then, that number has become the go-to step goal for health enthusiasts, myself included.

But if the thought of 10,000 steps intimidates you, scale it back. Make it your goal to reach 2,000, 4,000 or 8,000 steps indoors for a couple of weeks and then once you’ve nailed those goals, you can work your way up. A study that was published in JAMA Internal Medicine actually found that you start seeing some serious health benefits at just 4,400 steps per day, and once you reach 7,500 daily steps, those health benefits kind of level off.

Even if you were fairly active before the shutdown in March and the number doesn’t intimidate you, but you relied on outdoor activity or the gym to help you reach your step goals, figuring out the best way to get there indoors is going to take some trial and error. Be patient with yourself through the process. You have to learn what works for you and what doesn’t. Start with a few strategies on this list and then go from there. Soon, you’ll figure out what you like and what you don’t and hitting your step goal indoors will become second nature.

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