THE BIG BENEFITS OF MENTAL FITNESS

If you want a body that’s toned, fit and healthy, you’re going to have to hit the gym. It’s not rocket science: we all know that lifting weights builds muscle and jogging improves cardiovascular health. What many of us don’t realize, however, is that similar principles apply when it comes to our brains. In this article, we discuss the idea of mental fitness and what you can do to keep your brain in tip-top condition.

What is Mental Fitness?

Quite simply, mental fitness involves taking steps to improve your psychological functioning. We’re not talking about becoming a genius or performing superhuman intellectual feats – although research does show that it’s possible to strengthen your memory and boost a cognitive capacity known as fluid intelligence. Rather, mental fitness involves simple tasks that you can perform each day to optimize your mental and emotional wellbeing. Read on to learn more.

The 5 Parts of Mental Fitness

In the gym, there are various activities that can be used to improve parts of your physical fitness – from cardio to upper body and leg strength, for example. Similarly, mental fitness is made up of various attributes that can be reinforced using different techniques. Below, we discuss five strategies that you can use to increase aspects of your mental fitness.

Visualizing (Or Daydreaming)

Visualization makes use of mental imagery, or daydreams, to improve your mental fitness. You might, for example, visualize yourself achieving a personal or career-related goal. Alternatively, you may imagine yourself taking the steps that you need to get where you want to be in life. Such forms of visualization have been shown to stimulate brain networks that are involved in motivation and goal-directed behavior.

On the other hand, visualization can also calm you down when you’re feeling stressed, thereby improving your focus and creativity. People usually accomplish this by visualizing themselves in a physical environment (real or imaginary) that feels safe and nurturing.

Mindfulness

Mindfulness is a form of Buddhist meditation. This technique requires you to focus on the present while accepting your moment-to-moment experience without judgement. Mindfulness represents a simple technique that you can implement at any point of your daily routine.

For example, you may choose to engage in mindful eating, where you focus on the flavors, smells and physical sensations that arise during a meal. Alternatively, you could choose to practice mindfulness while showering or brushing your teeth, paying close attention to your sensory experiences while bringing your focus back to the task at hand every time you notice that your mind is wandering. Some people even use mindfulness to take advantage of the time that they spend performing a daily commute.

Optimism or Hopefulness

The way that we interpret the world influences how we experience life. Optimism and hopefulness are lenses that we can use to view ourselves and the world in a healthier way. Contrary to what some think, this doesn’t mean ignoring the negatives. Rather, optimism and hopefulness involve making a deliberate attempt to view the world more realistically by making sure that we’re also paying enough attention to the positives.

For example, cultivating optimism is about learning to acknowledge your own strengths and recognizing that when things go wrong it’s not all your fault. Hopefulness means realizing that the challenges you face will not last forever and acknowledging that adversity builds resilience. Additionally, optimistic and hopeful people differentiate between situations that they can influence and those that are out of their control. An important aspect of mental fitness involves accepting situations that cannot be changed.

Relaxation and Good Sleep

When it comes to relaxation, different strokes work for different folks. You might find, for example, that spending time in nature, doing some light cardio or listening to relaxing music does the trick. Alternatively, deep breathing and progressive muscular relaxation (where you gradually relax tension throughout all your muscle groups) are popular techniques used by psychologists to promote relaxation. These sorts of exercises help to reduce stress and anxiety, thereby improving your physical, cognitive and emotional health.

Practicing relaxation has the added benefit of helping you sleep better. Healthy sleep is a vital habit for promoting mental fitness. Research has shown, for example, that sleep allows waste products to be cleared from the brain at night. It’s also during sleep that our brains create new neural networks and move the information that we have learnt during the day into our long term memory.

Physical Fitness

With recent developments in brain imaging technology, we now know that the brain-body connection is incredibly powerful. Physical activity goes a long way in promoting mental fitness – not just physical health. For example, research shows that exercise can boost your cognitive functioning, increase your energy and improve your self-esteem.

Exercise also provides mood-boosting endorphins and reduced levels of cortisol – a stress hormone that can negatively affect your health in many ways. Importantly, you don’t need to be running marathons to see the benefits. Evidence suggests that even a simple daily stroll can be enough to promote mental fitness by boosting your creativity, concentration and memory.

The Benefits of Mental Fitness

The benefits of the mental fitness techniques that we have discussed today are broad. You can apply these skills selectively to reap the specific benefits that you require. For example, research shows that thinking optimistically can increase your overall physical and mental wellbeing. Mindfulness, on the other hand, can help you manage stress and combat mental illnesses such as depression and anxiety.

We’ve also discussed how visualization can improve motivation and mental focus; and how keeping physically active can promote mental health by strengthening the brain-body connection. Finally, relaxation techniques can reduce stress and improve your sleep quality, which can go a long way in fostering basic brain health.

Train Your Brain for Mental Fitness

One of modern neuroscience’s most exciting findings is that our brains are neuroplastic, meaning that they can change. The way that we think and behave can strengthen or weaken specific neural pathways. This means that we can influence the structure and functioning of our brains to maximize our emotional and mental wellbeing.

Of course, this is sometimes easier said than done; and brain changes don’t happen overnight. Neuroscientists agree that practice is the key to success when it comes to mental fitness. By incorporating the above-mentioned skills into your daily routine, you can start building the brain that you want today.

Haley Neidich, LCSW has her masters degree from Columbia University and is licensed psychotherapist who has been in the mental health field for over 10 years. Haley is the Director of Clinical Development for ThriveTalk.com an online therapy company that instantly connects you with highly trained and empathic therapists who help you to craft a plan for powerful change in your life.

Read more from the latest issue of Athleisure Mag

SOMETHING YOU SHOULD KNOW | CLUB MED SANDPIPER BAY

There are all kinds of vacations that one can take and without question, the all-inclusive is one where you can book your trip and go to your designated destination without worrying about paying for additional add-ons or wondering if you can access amenities that are offered. Recently, we headed to Club Med Sandpiper Bay, located in Port St. Lucie, Florida (the only Club Med in the US) about an hour outside of West Palm Beach International Airport. Club Med specializes in premium all-inclusive vacations. They are known for the active traveler who wants to be able to brush up on their skills, have access to a variety of sports and fitness methods and still have the option to do nothing at all if the mood strikes them. With 68 award-winning resorts in the world, guests have the ability to choose diverse locations that include tropical island oasis, ski retreats, exotic adventures and even luxurious cruising on a ship providing unique experiences and access to areas around them.

We arrived during the resort's Body & Mind Weeks program which runs from April 29th – June 3rd at this property. During these weeks, the resort becomes the ultimate destination for rejuvenation from the inside out. While there, we experienced professional coaches that are able to instruct and enhance your performance in golf, tennis and beach volleyball, enjoyed fitness training, had access to speakers who can talk about positive mental health and nutrition and booked a phenomenal experience at the L’Occitane Spa at Club Med (the only L’Occitane Spa in the US) which has a relaxing outdoor garden to continue your transformation before and after your treatment.

This program specifically (although this is also true outside of the weeks) focuses on Sports, Nutrition and Wellness. We opted for tennis as we were able to hone our skills by breaking down the sport from various serves, interval training and mastering coordination.

Any apprehension or questions that are felt prior to the session are replaced with an understanding of how to play the game better as well as to what can be worked on upon returning home. Those who are really keen on upping their game can book more time where they are videotaped and can see the instruction on how they advance and what they need to keep in mind as they work. This same focus was also rolled out for golf and beach volleyball.

It’s also worth noting that in addition to Club Med being a vacation spot for those that spend downtime there, it’s also a place where kids who are focused on learning the sport professionally live on site year around and are trained by the very same professional that guests are trained by. These kids study on campus, compete and are able to obtain scholarships as they move up the ranks and continue on their road to being professional players. The commitment to sport and excellence is clearly seen in this area of the community and as a guest, it’s interesting to see and feel the living community that exists here as there are varying groups of people who stay here longer than a vacation period which gives it a feel of a community with constant energy.

Beyond sports that are offered, guests have access to the gym as well as fitness instructors. During our visit, we had the opportunity to meet Leslee Bender (founder of the Bender Ball and the Bender Academy as well as the Co-Creator of Barre Above) and took one of her classes. 

The flying trapeze is an activity that a number of guests couldn't stop talking about. Participants are able to learn how to make catches, swing and more with instructors that have circus, gymnast, and for some, Cirque de Soleil backgrounds. Whether you're doing it or simply watching - each person is trained in the practice area on the ground and then they are able to apply what they have learned in the air. Another fitness focused activity takes place on the soccer field where you can do interval training. These drills got the body moving, align the core and build strength when prepping to play a given sport.

Club Med is known as a place for families with activities that children can enjoy while parents are relaxing or being instructed. For those without families, this property sits on 200+ acres which includes the golf course, areas for a number of activities, meeting spaces, a variety of pools (one for adults only with a bar).

Relaxation can be found at the L’Occitane Spa where products can be purchased. For treatments, a form lets the masseuse know about targeted areas and places to avoid. We highly suggest enjoying the rose tea that they have as it was such a great way to get into the treatment. The spa's relaxation area before and after your treatment is an open air enclosed space that embodies the spirit of wellness. 

At Sandpiper Bay, The Marketplace is a buffet where you can eat all meals. Guests can eat inside (there is an adult only section) and outside. The buffet offers a number of options for those with various dietary needs, healthy or splurge options and there is always rosé, red and white wine, and beer available to go with your meals. You can also enjoy your standard restaurant as well at the Riverside BBQ & Grill. Grab cocktails at Slice Bar and enjoy them at the bar, patio or head back to the pool.

Club Med provides a number of options that allow you to balance your day filled with activities or just completely chill near the closest palm tree. For more information on Club Med Sandpiper Bay or additional locations, visit www.ClubMed.us.

Read more from the May Issue and see Something Your Should Know | Club Med Sandpiper Bay in mag

5 THINGS TO NOTE | CLUB MED SANDPIPER BAY

Next week (to the day) we're off to Club Med Sandpiper Bay in Florida, an all-inclusive active resort (there are a number of properties for you to select from Mexico, The Alps, Carribean, Mediterranean, Asia, Brazil and Africa - it's all about your preferred destination!). When it's time to get away from the hustle and bustle, it doesn't always mean that you have to lounge around all day under the sun - of course, you can do this here as well! In our next issue, we will share a number of things about this destination. Our primary purpose is to take in their Body and Mind Weeks which kicked off April 29th and continues through June 3rd. It's all about working out, perfecting your golf/tennis game and more! Until then, we have 5 things that we're excited about that can assist you when you begin thinking about booking your next vaca!

1. THE VIEW

Get Mindful

You can't beat the chance to just sit back and enjoy the rippling river as well as taking in copious palm trees! Pair that with warm weather and you can see why we've been mentally packing our bags to make our way here. This view can be enjoyed whether lounging, working out, waking up, etc. Just seeing it makes us think about recallibrating and being present.

2. MIND BODY

Get Your Game On

This is the time of year (unless you're lucky ducks who have amazing weather year around) where you begin to think about your tennis golf and beach volleyball leagues. If you're just starting up for the first time, getting back into it or are simply looking to perfect certain things - Body and Mind Weeks allows you to work one on one with instructors that can work with you to improve your technique and to evaluate you! From watching professional demonstrations to being able to talk to those who can get you on your game - to being able to play with some of the latest and greatest so that you can decide what you'll be bringing into your personal collection when you're back home - this is so exciting and a major on our list! Definitely check out the website as there are a number of packages that you can select that include nutritionists, spa packages (more on that in a moment), fitness trainers and more. 

You'll find us on the golf course, tennis court and in the studio for yoga obvi!

3. Ahhhh

Club Med Spa @ L'Occitane

We've been a fan of L'Occitane for years and it is the epitome of luxurious relaxing products that literally take you away to another place! When we saw that they had a spa at this all-inclusive active resort, it was a no brainer that the fitness X relaxation integration that is offered here is definitely in keeping with athleisure culture!

4. After Sunset

Sun's Down, Party On

First, we love a good Floridian sunset! It will be the first time that we will be on a river in Florida but the idea of finishing fun sessions and thinking about what we will have for dinner while catching the view - priceless! But when the sun goes down, it's time to check out the nightlife presented by the staff of Club Med (known as G.O.s) and of course to catch up some amazing beverages. We're always pumped to see what type of activities go on at all-inclusives and of course, we'll look you in as we'll be sharing across @AthleisureMag (Twitter and IG) social handles and via our Co-Founder/Style Director, Kimmie Smith (@ShesKimmie - Twitter and @Shes.Kimmie IG).

5. #TribeGoals

Work Hard, Play Hard, Rest Hard!

At the core of every vacation is the fundamental right to kick back and just take a moment! We are looking forward to nabbing a chair, enjoying beverages and taking in the environment. Club Med has all the bases covered from a variety of foods which are inclusive of dietary needs, a place for adults hang out, even the munchkins have a place to hang out as well as staying active! 

Join us May 17th - 20th as we share our adventures and what you need to know about Club Med and then in the May issue (out later this month) we'll seriously give you the details on what you need to know in order to make your solo retreat, girlfriend's weekend, etc truly epic!

WHEN ANXIETY RISES

We loved chatting with Dr Sanam Hafeez last month in our issue as she shared tips on how to identify that you are dating a narcissist. With such great advice, we wanted to ask her about anxiety as we notice that in a lot of conversations people tend to use this word a lot when they are talking about upcoming work, making various decisions about their lives and more. We chatted to find out what anxiety is and what we mean when we say that we have it as opposed to those who have been diagnosed with an Anxiety Disorder.
 
ATHLEISURE MAG: What is anxiety?

DR. SANAM HAFEEZ: When most people say they are having or feeling anxiety they typically mean they feel out of control, pensive or worried about something in their lives. It can be an event, their career, a date, their wedding day, an important interview. Typically they deal with it, prepare and push through the situation with heightened focus. 

For those who have an Anxiety Disorder, anxiety takes a debilitating turn. 

AM: What are the symptoms of an anxiety attack and/or how do you know when one is coming on? n their mind, it's really all about them. 

DR. SH: Everyone is different. Some may feel migraines, nausea, trembling, shortness of breath, heart pounding, jittery and physically on edge.

AM: Does anxiety manifest differently in Type A vs Type B personalities? 

DR. SH: 'Type A' personalities are known to be very responsible go-getters. They focus on the end result while Type B people focus on the here and now. Type A's are typically competitive and often take on more stress in their quest to accomplish more and more. They boss around the Type B's and then the type B's have anxiety about not measuring up. Type A's and Type B's both worry about what people think of them, and have creative visual minds so they often envision worst case scenarios in a vivid manner. Type B personalities are more collaborative. These are people who don't rush to take the lead. However, some may feel anxious that they are putting their fate in someone else's hands. They also get stressed out when Type A's are behaving more aggressively and competitively. In the end both personality types can have varying levels of anxiety. Anxiety disorders can happen to anyone. 

AM: How can we overcome these feelings and what techniques can be used to maintain calm?

DR. SH: Knowing the signs of panic, what triggers you and how it presents itself in your body is important in overcoming anxiety. When you can identify what your fears are you can begin to conquer them. 

1. Deep breathing and mindfulness.

2. Focus in the moment by engaging the senses. Look at 3 things in the room (table, chair, shelf). Listen to a sound (a bird, a car, the ambient noise). Roll your tongue over your teeth. Touch something near you feel the texture. Smell something, the paper on the desk, your skin. This little exercise gets your mind off whatever thoughts are causing the anxiety and onto the present. 

3. Clear clutter! Your physical space reflects your mind. Clearing clutter will give you something to focus on and the tidy space establishes order over chaos.

4. Workout! Fitness activities that require repetitive motion such as running, walking on a treadmill, bicycling, are great because they require consistent coordination and focus. When you are focused intently on something it's difficult to simultaneously feel anxious.

5. Massage and acupuncture.

ABOUT THE DOCTOR:

Dr. Sanam Hafeez PsyD is a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens. 
 
Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post-traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz.

Connect with Dr Sanam Hafeez PsyD via twitter @comprehendMind

MAINTAIN CALM AND TAKE A RIDE

RIESE + MULLER Charger GX

JUNK FOOD Tanktop

DSTLD Premium Denim Jeans

COP COPINE Runny

Read more from the April issue and read When Anxiety Rises in mag.

Let's Talk Yoga Medicine

More and more, the worlds of science and natural remedies and practices continue to work in tandem with one one another. We took some time to chat with Valerie Knopik who works with Tiffany Cruikshank, the founder of Yoga Medicine that blends these principals together.

ATHLEISURE MAG: Tell us about your background and how you came to work with Yoga Medicine.

VALERIE KNOPIK: I have a PhD in Psychology and I am currently an academic researcher/scientist mentoring postdoctoral fellows and junior faculty at Brown University and will be moving into an endowed professorship in the Department of Human Development and Family Studies at Purdue University this summer. In addition to this career in science, I also teach yoga and have been a student in advanced training with Yoga Medicine since 2014.  In late 2016 at a module in Sedona, Tiffany Cruikshank (founder of Yoga Medicine) and I started talking about the possibility of a research project and that was the exciting beginning of the Yoga Medicine Research Institute and my role as the Director of Research for Yoga Medicine.    

AM: What is Yoga Medicine and why is this a way to blend science and nature together?

VK: Yoga Medicine is a thorough, anatomically-based training system that trains teachers across the globe to work more powerfully with their students. Yoga Medicine teachers are trained in the fusion of East and West to blend the best of anatomy and physiology with the traditional practice of yoga, including pranayama, mindfulness and meditation. It is this foundation that makes Yoga Medicine the perfect venue for building a research program that focused on the combined application of yoga, meditation, and mindfulness to improve health and the human condition. Our vision is to educate and empower our global communities to use yoga therapeutically based on a deeper understanding through purposeful and well-designed research. Through this effort, I have the honor of mentoring and training our Yoga Medicine community of teachers in the nuances of conducting research and to deliver purpose-driven yoga, meditation and mindfulness instruction as a way to robustly examine its effects on various health outcomes.  In my view, this continues the push, already started by Yoga Medicine, to raise the bar on what it means to be yoga teacher.  Education.  Experience.  Results. 

AM: How can one access Yoga Medicine?

VK:  To learn about all things Yoga Medicine, you can start by visiting the website. On this site, you can find information about our mission, the Research Institute, the Seva (or service) arm of Yoga Medicine, trainings, articles written by our teachers and contributors and so much more.  Our Find a Teacher platform is also available via the website or directly. This is a free service that Yoga Medicine provides to connect you directly with a Yoga Medicine trained teacher in your area. Through this service, you can find all teachers in your area and you can see what trainings they have completed with Yoga Medicine so that you can find a teacher that meets your needs.   

AM: With Spring being upon us, what is a detox that one can do to get their summer body prepped? 

VK: A detox is a process where one abstains from or rids the body of toxic or unhealthy substances.  Spring is synonymous with the idea of spring cleaning and that doesn’t have to mean strictly of the house or closet variety of spring cleaning.  There are simple ways to participate in a detox or cleanse (for more details, check out Tiffany Cruikshank’s book:  Optimal Health for a Vibrant Life).  Here are some simple strategies that you can do to get a jump start. If you can stay on this detox for about three weeks (the amount of time they say it takes to break a habit), you will notice some significant changes in how you look and feel!

• Eliminate coffee and alcohol. If possible, eliminate all caffeine, but if you must keep a small amount of caffeine in your routine, consider substituting green tea for coffee – the caffeine in tea is gentler on your system

• Eliminate added sugar – become an avid label reader – sugar hides everywhere

• Eat fresh and organic vegetables and foods  

• Start your day with a large glass of water with the juice of one half of a lemon.  Drink a lot of water throughout the day.

• Drink herbal, decaffeinated tea – not only will this increase your fluid intake and hydration, but the antioxidants in tea are beneficial as well

• Be aware of allergens and pollutants in your environment and add skin brushing and the neti pot to your daily routine.

• Consider eliminating dairy and wheat for the three-week period

• If you eat meat, try eating only local, free-range, organic, and grass-fed offerings. Find a local farm so that you are aware of where you are getting your meats from and (bonus!) you are supporting local businesses

• If you eat fish, try to find wild caught offerings

• Move your body!  Yoga, exercise, whatever it is will increase circulation to all systems to help move toxins out

• Sweat – though exercise or the sauna – regularly!
 

AM: For those that have kicked into their workout methods of choice, how can we keep our bodies injury-free and what can we do when we have strained muscles in our arms, butts and legs when we start a new workout routine?

VK: To keep your body injury-free, it is important to make the time to restore the muscles that you challenge during your workout of choice. This can be something as simple as taking the time to stretch before and after physical activity. Other ways to make sure you restore your system include myofascial release, massage, mindfulness, water intake, sleep, and nutrition. A muscle strain implies damage to the muscle and can be a result of fatigue, overuse, or improper use. The most important strategy for muscle strain is a period of rest, followed by light stretching or myofascial release to encourage circulation to the area. 

AM:  Stress tends to creep in from time to time - what are three things that we can do in terms of breathing techniques and movements to manage it? 

VK: Here are three techniques: 

1. Basic Breath Awareness

Lay on your back with your knees bent, feet flat on the floor and at least hip-distance apart.  Once comfortable, place a hand on your abdomen. Begin to just notice your breath. Does your breath feel strained or smooth? Just observe your breath without judging whether or not you’re doing it right or wrong. Gradually begin to make your breath as relaxed as possible. Introduce a slight pause after each inhale and after each exhale. Now begin to bring your awareness to your hand on your abdomen. Notice that with each inhale, your abdomen rises, and with each exhale, your abdomen contracts.

Without being forceful, just begin to gently try to expand the abdomen on the inhale and contract the abdomen on the exhale to support the natural movement of your diaphragm. Continue for 6-12 breaths.

2. Long Exhale

The long exhale is a 1:2 breathing practice that involves gradually increasing the length of your exhale until it is twice the length of your inhale.  Start with basic breath awareness as outlined above.  With a hand on your abdomen, mentally count the length of both your inhale and your exhale for several breaths. Start to gradually make the inhale and exhale the same length. Once your inhale and exhale are of equal length, then gradually increase the length of your exhale until it is up to twice the length of your inhale.  If you start to feel stressed, back off to a ratio that is more comfortable for you. It’s important to note that an exhale that is even slightly longer than your inhale can have profound relaxing effects on the nervous system. Continue for 6-12 breaths. 

3. Chandra Bheda – Lunar/Moon Breath

In this breath practice, you inhale only through the left nostril and exhale only through the right nostril. In Eastern traditions, the left side of the body represents the moon, or more yin and calming energy, while the right side of the body represents the sun, or more yang fiery energy. Therefore, in Chandra Bheda, we encourage the lunar, calming energy to enter the body, and we encourage the fiery yang energy to decrease – which will help bring the body back into balance. To try this breath: Sit in a comfortable position. 

Allow your left hand to rest in your lap. Look at your right hand. Fold the index finger and middle finger into the palm. For this breath practice, you will only use the right thumb and the right ring finger. With your thumb on your right hand, close off the right nostril and inhale through the left side of the nose. Then use the ring finger to close off the left nostril, release the thumb and exhale though the right nostril.  Start with an inhale and exhale that are about a count of 5-10 and are equal in length. Repeat for 3-9 rounds.

AM: What are 3 stretches that we can do when a short travel experience becomes a longer one due to flight delays, missed connections etc?

VK: One of the most important things you can do is to make sure you move around during these delays.  We have a tendency to just sit and wait, but adding some gentle movement can have significant effects on mood, anxiety, and just the feeling of tension that accumulates in the body.  Even just a walk around the terminal can help.  Here are a few specific stretches that you can do to ease travel tension and anxiety: 

1. Neck Release – Sit in a comfortable position with a tall spine. Allow the right ear to drop down toward the top of the right shoulder. Keeping the head in this position, try to send the top of the left shoulder away from the left ear so that you create a lot of space on the left side of the neck.  From here, think of your chin like the rutter of a boat and gently shift the chin toward the right shoulder (keep sending the left shoulder away from the left ear as you do this). Move the chin slowly to find additional areas of neck tension. Stay for 5-10 breaths. To bring your head back to neutral, place the right palm on the right cheek and gently assist the head back to center.  Repeat on the left side. 

2. Standing (Or Seated) Side Stretch – reach the arms high toward the ceiling. If possible, clasp the hands over head. Imagine that you can lift and lengthen the torso out of the pelvis. Find this by reaching up towards the ceiling, then side bend to the right.  Think about wrapping the right armpit toward the wall that you are facing so that you are less likely to collapse in the chest. Stay for 2-4 breaths. On an inhale come back to center and then side bend to the left. 

3. Legs Up the Wall – Find a deserted or less busy part of the airport with a bit of wall space. Lay down on your back and send your legs up the wall – trying to scoot your sitting bones as close the wall as possible. Allow the back of the skull and the entire spine to rest on the floor. Allow the legs to rest on the wall. Find a comfortable position for your arms. Stay anywhere from 5-30 minutes.

4. Forward Fold (Seated in a Chair, Standing, or on the Floor) - Getting the head below the heart can be an excellent and accessible way to reduce anxiety and stretch the lower back muscles that tend to get tight when we sit for too long. 

AM: Do you think that more doctors and practitioners are realizing that it is essential for new and old medicines to come together and where do you see that in the next few years?

VK: I do believe that there is a movement toward a more collaborative and blended approach to health and self-care. For example, I work with a client who has been experiencing chronic low back pain and, with his permission, I have worked alongside his acupuncturist and chiropractor to develop a plan for him. I think that both doctors and practitioners are open to this blended approach, but at this point, I believe it is still primarily on the shoulders of the practitioners/patients/clients to seek out ways to bring together Eastern and Western modalities for relief from anything as simple as the common cold to more complex situations such as low back pain.  However, there are more and more initiatives for bringing mindfulness into the traditional Western medical settings, such as hospitals and doctor’s offices. These efforts lead me to believe that, in the near future, we will see more of the traditional Eastern modalities of Chinese Medicine, acupuncture, pranayama, and mindfulness being more formally incorporated into approaches to health care and self-care. With information and education comes the possibility for more comprehensive approaches to health.

Valerie Knopik, PhD, is a Yoga Medicine instructor, Director of Research for the Yoga Medicine Research Institute, a Senior Research Scientist & Professor of Psychiatry and Human Behavior at Brown University, and a yoga teacher in Providence, Rhode Island. 
 

Read more from the April Issue and see Let's Talk Yoga Medicine in mag.

CARPETS, CARE & CHIC WITH ZURI HALL

We sat down with Emmy Winning journalist, E! News Correspondent and TV Personality, Zuri Hall. We chatted with her about family, her recent partnership to shed a light on MS, what awards season is like and her sense of style, as well as staying balanced in the industry. 

ATHLEISURE MAG: You're a busy lady! As we know you're constantly on air, we'd like to know about your connection to this survey about MS.

ZURI HALL: I was excited to partner with Genentech as my Aunt was diagnosed with MS 3 years ago and for me, it was my first personal connection to the disease. I had done a human interest story about this for a local news story – so I was getting a little familiar. But it wasn’t until it hits home that you started to say, “what does this mean, what does it do.” 

So she was diagnosed and over the last few years her symptoms have delveloped and progressed, and unfortunately, have gotten worse. When  I partnered with Genentech, we found that MS Mindset Survey – a lot of their findings reflected what I was seeing my aunt go through when it came to her symptoms. My big takeaway from the survey was the unpredictability of MS symptoms. Some of the things she is dealing with is wobbly legs. Sometimes it's cognitive issues, blurred vision, and she’s hit with fatigue. So she knows roughly what she’s dealing with, but she doesn’t know when they will pop up. So since it is so unpredictable, it’s hard to know or plan around those things whether you are directly dealing with it or are the caregiver that is involved. You can’t plan a week in advance when you have no guarantee of how you will be feeling tomorrow. 

So one of the big findings was that about 85% of those with MS have said that they have missed social engagements because their symptoms have come into play when they didn't think that they would. 87% oddly enough, a higher percentage of support partners and caregivers, have also missed out on events because their partner had a flare up or had an issue. 

For example, my aunt told me that she went to a baseball game once and it was a big venue, so while she was excited to go out with your co-workers and friends she had to commit to it. She gets to the field and then 30 minutes in she realized she had to go because she sensed that she had issues with her wobbly legs as they had been giving out over the previous days and that anxiety of not knowing if that would happen during the game was something that she was dealing with. She would rather remove herself completely from this social situation that she was looking forward to then risking something that she couldn’t predict to happen during the game and having to explain herself or to create a socially awkward situation to those that were there. There are also issues with urinary problems, like not being able to control your bladder – she’s nervous when it hits, then she has to go. For her, it’s not just about being awkward for her but she doesn’t want it to be weird for others and having to have them figure out how to talk about her disease. She is an independent, small and feisty woman and we love her. So it’s interesting to see how this disease begins to dictate the social decisions that she makes. 

Another finding that this survey focused on is the day to day activities which hits home for us. She is the person who loves to host and she has a beautiful home that she has decorated with love and she invites all these people and we are a massive group. Brothers, sisters, cousins and more – we come over, she cooks, and cleans. She is the domestic goddess as well as a corporate goddess. Nowadays, this is really hard for her. We’re going home for Thanksgiving and I don't know why she is going to do this, but she wants to do all the things that she has always wanted to do. She loves hosting our family and dinners. I love her because she refuses to let this disease get the best of her but it does steer the decisions that she has to make leading up to doing so. For me, I look inside and figure out what I can do to support her to make things easier. 

One of the findings in the survey was that more than 80% of the people that live with MS were asked how they could be helped and what service could be offered to them, the top takeaway was that they wanted someone to help them with groceries, in the kitchen, household chores, etc. I think a lot of us, me included, underestimate the impact that this can make. You sit back and say, “really you just want me to put a box of cereal away for you?” But for someone who is dealing with fatigue and is exhausted – it helps. She has told me that mixing a bowl of dressing for more than a few minutes tires her out depending on the day. Her muscles don’t do what they used to do and they don’t act the way they used to. 

There was a time when she visited me in LA this summer. She was teaching me how to make her baked bean recipe and she went to check on it in the oven and accidently flipped the pan and the beans went everywhere.  It was sad because she was frustrated in that moment and she doesn’t want to show signs to the disease and we had had amazing days together with her husband (my uncle) and everything was fine and things were great. It felt great as you know she had the disease, but you felt like not really and then it comes out and reminds you. It lets you know that it could happen at anytime and you have to deal with it.

Some of the things that I want to encourage other people to do is to be patient and understand what your loved one is going through and the symptoms. This way, when it happens you know what they are going through and you can be considerate. When the beans happened, there was a moment when I thought about the beans, but then I had to remember this is what my aunt is going through because we’re not at a point where there are daily constant reminders. I caught myself and knew it was beyond her control and so I came from a place of love and patience and I let her know that I would clean it up and we’ll buy more beans, take a seat etc – it let’s her feel more comfortable and less of an awkward situation. I don’t want her to feel that she is a burden and it helps. She says that she feels like it is her own burden to bear as she doesn’t want people to pity her. But I have found that offering my help and services in specific ways – she takes me up on those offers. 

During the holidays I will be offering to put the dishes away, to run out to Kroger or the grocery story to get something that she has forgotten. I will say, "Aunt Mel, take  a rest." I was talking with one of our nurses yesterday and she was saying that the big things to keep in mind that asking “what do you need” is not enough as it’s so open ended. For fiercely independent people they don’t want to give you a laundry list. But when they are specific asks it helps and gives them the time. Plus we take this for granted. 

The survey, after diving in, lets me see how much the findings there are mirroring my aunt’s experience as well as my own. With the holidays here, this encourages support partners and caregivers to be more proactive during this time as well as all year around. 

AM: What is your partnership like in terms of your role in this initiative?

ZH: For me the partnership is about this moment, this time and getting people to understand the results of the MS Mindset survey. Don’t just end there with the info, but this survey is telling you what people with MS need and let’s do something about it. It's about sitting down and encouraging support partners/cargivers to what they can. Many times, you forget about the other party. There is a person who is there dealing with MS and so of course you’re not thinking about the support person; however, they are there and they need to be educated. People should go to your local support groups, advocacy groups and learn more via National MS Society.

AM: Obviously, I was aware of MS, but not the depth of it until a few months ago, when I styled one of my clients who is an entertainer and although she performs, is on stage etc – behind the scenes there are a lot of struggles. It’s amazing that she is able to stay on tour, hit the road, dance etc with the unpredictable nature of this disease!

ZH: When I sat down with Tamia (R&B Singer) who is very public about her disease, so many people are dealing with this and we are all so close by just a few degrees to someone who is. It’s ok to know that you don’t have everything figured out as you can’t really prepare for it as things get dumped in your lap. But to know there are resources is the most important thing. There is education to be had across the board from those with MS and those who support or are the caregivers to someone who is. 

AM: What was your journey to get to E!?

ZH: Getting to E! was a long winding road. I started out winning a competition to be the face of a local TV station in Indiana. I was there for a year and MC’ing for the Pacers and then that opened the door to another job in Ohio and I was hosting another show which allowed me to anchor the evening news down in Texas and that got me to NY to host a show for Fuse (music countdown show), which led to MTV and then E! It was all over the map. The last year and 3 months at E! have been like the best. They chal-lenge me in really good ways. My skillset makes sense for what they need and what they want. Everyday is different. We just launched a new daytime show, E! News Live recently. Exciting times.

AM: How do you prepare for your celeb interviews?

ZH: It’s really about – I mean for us being that we’re E! and they’re celebs, so we want the scoop. I tend to know a lot about their personal lives and what is going on. Because I come from a creative background I actually really appreciate the art in what they are creating and what they are there to talk about. I feel that most celebs, musicians, etc appreciate and recognize those that appreciate and recognize that. So they are more likely to open up about the extra stuff if they believe that you care about the stuff that you should be caring about, and I do. So my preparation is understanding what the film is about, why they took on a certain project – have they had past ones that led them to this point and what it took for them to get into a certain character. Reading any article or interview surrounding that project before I talk to them. Because the last thing that they want to do it to regurgitate the same thing that they have said about 73 times during that junket. They want to be challenged and sparked and they get excited. They’re working but they prefer to enjoy it and it makes it fun!

AM: And for the Red Carpet?

ZH: Red Carpet is chaos and I just get stressed when I think about it. It’s one of those things that you do as much as you can and then you just throw it out the window – you go with the flow. You have so much talent – Brad Pitt for one second and then you have Angelina Joli and you have her and all these people bottle necked. As you talk to Brad, you  have George Clooney walk by and the publicist is pulling people and you only have a few questions that you can ask as you’re getting wrapped as you start. It's a high pressure situation. So it’s one of those things that it’s just like I know a little bit about a lot – so you go with the flow, you make moments as you can’t really tackle issues there. You just want people to toast champagne with you or to make a joke or slip up and say something silly. Carpets are about moments and they make great content for the internet.

AM: How do you stay balanced during this season?

ZH: For me I need to get more into the fitness side, I'll be honest – I’m lazy and I have my mom’s genes which works for me. I am getting to that point where you feel it - you walk up the stairs and realize that it takes more time than before - just a moment guys. So I go to the gym with my boyfriend every now and then as he is healthy. For me, it’s about mental health honestly and I’m really into and value mindfulness and trying to be present and balanced. I’m reading a book right now – 'Present over Perfect' because especially in my line of work I am open to public scrutiny and waiting for people to judge you, Instagram you etc. You post a photo I’m waiting for comments, likes etc. I go on E! News I’m going to get tweets from people - maybe they liked what I wore, what I said about Rhianna etc and you get caught up with not being in that moment. We do these carpets and awards shows and I have to look back and say wow you were at the Oscars – my pictures tell me what my last year has been. I have started to dedicate time for me. I will carve out 60 minutes to say I’m busy so that I can not be busy and take time for me – mindfulness above all so that I can be happy/peaceful, whether it's taking time to read or whatever it takes to get to my happy place.

AM: What is your personal style versus what you wear on the show which we love?

ZH: Thank you! I would say that personal style is casual chic - I know that that sounds generic! I'm a midwest girl through in through - I'm from Ohio and I like to be super comfortable, you will never see me wearing heels that I don't have to be wearing. Because comfort over everything is key for me. So I'm a jeans and T-shirt girl. I feel the most confident and sexy and in control when I am in a fitted pair of high wasted jeans with a loose v-neck t-shirt and bootie. If you see me in a bootie, then you know that I'm trying. If I'm not on a red carpet, I'm in sneakers at this point.

I would say overall, E! News - Urban Chic with a dash of glam. My style is very much influenced by my years in NY as I was here for about 2.5/3 years. So definitely I appreciate the leathers and dark colors. I appreciate the black on black on black. My stylist is convincing me to put color back into my wardrobe.

For the glam, I'm in LA now - come on it's E!, The Kardashians you have to have a bit of glam. I like to do the full face, the hair, I let my glam come through in this area. The clothes tend to be more timeless, chic and classic. 

For the most part, I'm pretty chill and for the most part I LITERALLY love athleisure and I'm not just saying that because you're here as I don't work out. But I just discovered gym wear and it's a whole new world! I just discovered Fabletics and I love Kate Hudson's line. I tried it for the first time when I met her and I was like, "this jumpsuit is amazing." I can move and I'm so free! So they  sent me more stuff and now I just pretty much live in athletic wear.

AM: We always say that athleisure can be broken down into core, essential and luxe. Core is that which is meant to hit the gym (sport bras, tap shorts, etc), essential items that are a hybrid that can be worn in the gym and out (the capris,  tanks, etc mixed with layers or not) and then luxe which are the jetset components that include your leggings paired with a fun cashmere and a leather jacket which allows you to hit the ground running once you touch down.

ZH: Absolutely - so many ways to style it and again it's so comfortable. At this point in my life, comfort is key girl!

AM: We love your #AlphaBabe movement. We're a huge proponent of it but can you tell our readers about this  and what made you want to do it?

ZH: For me when I first have a vision for #AlphaBabe, I wanted a place where young millennial women could go to support one another and to develop tools where they could navigate the first few years of their career. 

I got where I got to by the grace of God and stumbling into things and figuring it out as it went. Looking back, I felt like it didn't have to be that hard honestly. If there had been just one person to tell me about the right way to make a demo reel, to craft a resume, or the right way to go to my boss' office to ask for a raise - certain things would have been easier. 

For me it is a place where we can celebrate substance and style. You don't have to choose. That's what I'm trying to get across with the message. You can be Alpha and strong and unapologetic as a leader - a boss in your work environment and you can totally be a babe. There is nothing wrong in saying that. You're pretty, you can style yourself up and these two things can co-exist. That's exciting when you find that balance and it doesn't need to be one vs the other which is really hard in a culture of comparison (via social) where people tend to focus on the babe part. At the end of the day the likes, re-tweets - it doesn't really matter. This is a place where you can be both and it's great to be so!

PHOTOGRAPHY COURTESY | Zuri Hall

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