HOW TO NAVIGATE THE HOLIDAY SEASON IF YOU HAVE THESE COMMON ADDICTIONS OR DISORDERS

Holidays are a stressful time for almost everyone.  We battle traffic to see family and friends, stretch our budgets on gifts and tips, deal with difficult family relations, face loneliness, fear of missing out, and in general, take stock of where we are in life. For those who battle addictions or disorders such as alcoholism, eating disorders, gambling, social anxiety or compulsive shopping, the holidays can be more than challenging. We turned to Carrie Carlton LCSW at Beachway Therapy in Boyton Beach, Florida for some tips on how to cope if you suffer various afflictions.

For Those With Eating Disorders

Carrie Carlton suggests, “Talk to your treatment team and help identify what difficulties you may expect and problem-solve some strategies for dealing with them. If you are following a meal plan try to stick to it over the holidays. Try to anticipate some of the situations that will make following it harder, such as time in transit, time changes, and not having access to your usual foods. If you are traveling, plan how or where you will get the food you need.” Have the phone numbers of your treatment team and friends available to you.

Carrie Carlton cautions, “If you need to be at a function with certain people who make you uncomfortable, plan some ways to excuse yourself from their immediate presence. Put your own health above anything else at all times. Try not to count calories and try to avoid the scale. If you feel yourself starting to panic because you are feeling too full or if you allowed yourself to eat foods that you consider to be forbidden, remind yourself it is okay to eat what you did, that food will not make you fat, and it is normal to eat more during the holidays. If you end up binging or purging, do not beat yourself up over it. Just put it behind you and move forward. Try to get back on track at the next meal.

Recovering Alcoholics Attending Parties

Carrie Carlton offers the following tips:

Tell a reliable person about your desire to stop drinking. This may hinder you from sneaking away to have a drink.

Stay busy.

Bring your own non-alcoholic drinks. This is important to remember if you think that only alcoholic drinks will be served.

Choose only to attend parties you will really enjoy. This can limit the stress of not drinking and will reduce the chances that you will.

Avoid attending parties with alcohol.

Take along a friend. An A.A. friend or someone else you trust will help in keeping you from drinking alcohol.

Show up at a later time. If you have been invited to a dinner party, showing up shortly before dinner may limit the amount of pressure to drink beforehand.

Ask if any food dishes contain alcohol, especially if it is uncooked alcohol.

Attend an A.A. meeting or party so that you can find support in fellow members.

Schedule other plans. Figure out something else to do on the nights you are invited to parties where alcohol will be served. This will keep you from deciding to go last minute!

Remember that choosing not to drink is not rude. Forcing someone to drink is rude.

If You Are Addicted to Shopping

Carrie Carlton advises, “Avoid going holiday shopping alone. Present shopping during the holidays is inevitable. Avoid shopping alone; bring a friend with you and ask them to keep your spending in check. This is not a sign of weakness, it simply means that you know yourself well enough to know what you need this holiday.”

Here are some tips:

Avoid online shopping, period. Block sites if you need to.

Practice a 24-hour rule: No purchase can be made inside of a 24-hour “thinking” period.

Give your credit cards to a trusted friend, keeping only a debit card for daily necessities.

Find an alternative to a shopping expedition – make a plan to volunteer during the holidays or stay home and bake cookies for your neighbors.

Seek help either from a therapist or a support group like Shopaholics Anonymous, Overspenders Anonymous or Debtors Anonymous.

If You Have a Gambling Addiction

Budgeting – If you are a newly recovering gambling addict, you may have already put someone else in charge of your finances. If you are concerned about urges to gamble during the holidays, make sure you do not have access to a surplus of funds or any significant amounts of cash that could raise temptation.

Family Gathering Decisions – Request that family and friends refrain from gambling when playing games together this holiday season. Card games can be enjoyable without the transfer of money or other material goods. While it may be wise for you to refrain from playing these games at all to keep from being reminded of your past gaming activity and the feelings associated with wins and losses, a request that no gambling occurs will allow others to play without posing any immediate danger to you.

Avoid Dangerous Gifts – Similarly, request that no holiday gifts come in the forms of cash or scratch-off tickets. Carrie Carlton cautions that, “Both could trigger the urge to gamble “just this once,” and that action can spiral into the return of a your more serious addiction.”

Know Yourself – Remember what caused you to gamble before, and make sure your behaviors and habits do not change during the holiday season and trigger gambling impulses. This may mean monitoring your alcohol intake, turning down vacation daytrips to casinos with friends, and making sure no extra vacation time causes you any feelings of boredom or loneliness.

For Those With Social Anxiety

Calm Breathing: This helps you calm down quickly. Carrie Carlton say, “We tend to breathe faster when we are anxious. This can make us feel dizzy and lightheaded, which can make us even more anxious.  Calm breathing involves taking slow, regular breaths through your nose. It is important to realize that the goal of calm breathing is to make it a little easier to “ride out” the feelings in social situations, not eliminate anxiety completely because anxiety is not dangerous and it’s normal to feel anxious at times.”

Muscle Relaxation: Another helpful strategy involves learning to relax your body. This involves tensing various muscles then relaxing them. This strategy can help lower overall tension and stress levels, which can contribute to anxiety problems

3.  Realistic thinking

People with social anxiety tend to have negative thoughts about themselves and about what could happen in social situations.

In closing Carrie Carlton adds the following, “If you believe that social situations are threatening or dangerous, then you are more likely to feel anxious. However, it is important to realize that your thoughts are guesses about what will happen, not actual facts.  People with social anxiety tend to over-estimate the degree of danger in social situations.”

Read the latest issue of Athleisure Mag.

7 WAYS TO BOOST ENERGY WITHOUT AN ENERGY DRINK

After seeing the news about a research study out of the University of Texas Health Center in Houston, which found the diameter of blood vessels to become “dramatically smaller” 90 minutes after consuming a 24-ounce energy drink, I decided to offer some ways to boost energy without an energy drink.

While the 24-ounces used in the study of 44 healthy, non-smokers in their 20’s, is 3 times the size of a typical 8-ounce energy drink, there is plenty of research out there that shows chugging energy drinks is not the best way to get more energized.

When we look at the levels of sugar and caffeine in these energy drinks and the habitual nature in which they are consumed, we see issues such as increased heart rate, elevated blood pressure, thickening of the blood, gastrointestinal irritation plus anxiety, sleep disruption and restlessness.

Here’s what I suggest consuming for a more sustainable and healthy way to energize.

1. Hydrate with water. The idea is to follow the 8x8 rule. Eight ounces of water 8 times per day which adds up to a half gallon. Most people are not getting anywhere near this water intake opting for coffee, juices, sodas or energy drinks instead. I challenge my patients to try the 8x8 rule and even declare going “H20 Only.” By the third day, they notice they’re feeling more energized.

2. Exercise 30 minutes per day.

Something as simple as going for a fast-paced walk elevates heart rate and healthy blood flow. This improves stamina and gets energy flowing throughout our bodies. A lot of people claim they don’t have time to exercise which calls for creative ways to get exercise in. I had a client add dancing for 30 minutes upon her arrival from work with her 4-year-old daughter. This provided a way for both mom and daughter to get moving in a fun easy way right at home.

3. Sprinkle in chia seeds.

These low carb seeds have an energy packing blend of protein, fats, and fiber. Chia seeds regulate blood sugar, so you won’t have these spikes then drops. They deliver big time nutrients with very low calories. Loaded with antioxidants, chia seeds were a highly valuable energy staple for Mayan and Aztec warriors in ancient Mexico who consumed them knowing they would be sustained, not hungry and energized for hours and hours.

4. Eat foods rich in Omega 3 Fatty Acids.

Omega 3’s are big-time energy enhancers. Eating salmon, sea bass, tuna, oysters, shrimp, seaweed salad, walnuts, edamame, and cauliflower are just a few Omega 3 rich staples to add to the shopping list.

5. Get good quality sleep.

Many of my patients who see me for gastrointestinal issues often benefit from getting disciplined with setting a bedtime, wake time and enhancing the quality of their sleep. This could be simple things such as pre-sleep meditation with an app, removing the television from the bedroom, buying curtains that block light, setting the temperature to suit your body best, buying new sheets and even a new mattress.

Making the bedroom a comfortable haven for quality deep sleep is incredibly important. Sleep is our time to recharge and when it is disturbed, we will feel sluggish during the day.

6. Get more magnesium.

Magnesium activates adenosine triphosphate (ATP) which can be thought of like the “magic button” of energy within our cells. According to studies, about half of the people in the USA and Europe aren’t getting the recommended amount of magnesium (300 milligrams for women and 350 for men).

Interestingly, most Americans and Europeans complain of energy drains and sluggishness and typically attribute their lack of energy to busier, more demanding lifestyles. However, the problem, most commonly, is a lack of magnesium which helps us convert food into energy, create proteins from amino acids, and helps regulate our nervous system.

7. Get more B12.

Known as the “energy vitamin” it’s important to note that the only time B12 will give you energy is if you’re deficient in B12. It’s wise to get complete blood work done to see if you are in fact deficient in B12 in addition to other key vitamins and minerals.B12 is found in beef, fish, and dairy and these days more and more people are cutting red meat and dairy out of their diets.

B12 helps to make red blood cells, which carry oxygen, so when there’s a dip in red blood cell production we’re being deprived oxygen which leads to feeling run down, the first tell-tale sign of B12 deficiency. Body weakness, shortness of breath brain fog, forgetfulness and lack of focus are also symptoms. Yogurt, Swizz cheese, fortified cereals, Shiitake mushrooms, and clams are other great sources of B12.

Read the latest from Athleisure Mag.

GET A GOOD NIGHT'S SLEEP

The days are shorter, but it means that it's the perfect way to reset our sleep cycles to ensure that we are working in the most optimized day as we get closer to the holidays and then countdown to the Spring. We sat down with Dr. Breus to find out how we can get the best sleep possible.

ATHLEISURE MAG: Please tell us your background and how you came into your line of work?

DR. MICHAEL BREUS: I have a PhD in Clinical Psychology and I am board certified in Clinical Sleep Disorders by the American Board of Sleep Medicine. This means I took the medical speciality board without going to medical school and passed, only 168 of us have ever done it. During my residency, my first rotation was an elective to be in the sleep laboratory. By the 3rd day I fell in love with Clinical Sleep Medicine, I’ve been there ever since. I have an awesome job, where I change peoples lives-FAST!

AM: When you are working and assessing how someone can optimize their sleep, what are things that you always suggest regardless of the information found on the surveys that are filled out?

DR. MB: Consistent bedtimes, but more importantly consistent wake up times.

• Reduce/eliminate caffeine after 2 p.m.

• Stop alcohol 3 hours before bed

• Make sure you have the right sleep “equipment” – this includes sheet, pillows and mattress. My preference is the new Boll & Branch mattress.

• Exercise daily

• Get 15 min of sunlight each morning.

AM: How long does it take to establish a sleep routine that is beneficial to the body?

DR. MB: I've seen it work in as little as a week, or as long as 30 days, but it really depends upon the sleep disorder being treated. With sleep apnea, I can help someone in 24 hours, with insomnia, it could be 10 days or 10 weeks. If it is not a sleep disorder, but rather sleeping for peak performance, then I would say 30 days is where we really start to see if it works well.

Here is a post on my website that has more information on effective bedtime routines.

AM: We all have times when we can't have proper sleep, in those situations due to a hectic upcoming schedule etc., how do you prepare your body for the lack of sleep and then to get it back on track?

DR. MB: I wish you could! It is hard to “bank” sleep for later. That said, reducing the amount of sleep deprivation you have is critical, especially if you know you will be out late. etc. Try a Disco Nap - a 90 minute nap before you go out – to have lots of energy. Find out more about napping here.

AM: Is there such a thing about being able to "catch up" on sleep?

DR. MB: Researchers in Sweden published a very interesting study in The Journal of Sleep Research looking at how sleeping in, on the weekends effects your health. Just to give a little background, we have seen in the sleep research literature for quite some time that there is what we call a U-Shaped curve for sleep duration and mortality. What this means is that too little sleep (less than 5 hours) or too much sleep (more than 10 hours) leads to an increased risk of mortality. Almost all of these studies looked at weekday sleep (not all, but many). The Swedish group followed a cohort of almost 44,000 people for 13 years, and here are a few things that they found:

For people who were less than 65 years old who slept less than 5 hours during the weekends they had a 52% higher mortality rate than the comparison group who was the same age (<65) and sleeping 7 hours.

NO ASSOCIATION was found for long (greater than 9 hours) weekend sleep when compared to the comparison group (7 hour sleeper), for this aged group.

The researchers stated “the mortality rate among participants with short sleep during weekdays, but long sleep during weekends, did not differ from the rate of the reference group. Among individuals ≥65 years old, no association between weekend sleep or weekday/weekend sleep durations and mortality was observed.”

Here is where I think every new outlet has missed the boat … The comparison group. They slept 7 hours, weekday and weekend, and were completely FINE!!

This only further proves my point that consistent total sleep time (and clock time, remember you want your circadian rhythms to be working well) is the best for your overall health. I was also interested in what happened to sleep in people over age 65, but unfortunately there was no data on that.

The results are clear: If you stay in bed on the weekends for two hours longer than usual, you’re far more likely to be grouchy, fat and sick. If you stay in bed for less than an hour on the weekends, though, you’re statistically safe from suffering the ill effects. With that in mind, there are chronotype’s recommended for workday wake times, from my book "The Power of When", plus an extra forty-five minutes.

PHOTO CREDIT | UnSplash

AM: How important is it to have good sleep?

DR. MB: It’s more important than food! Your body can go about 3 days without water, about 25+ days without food, and only about 7 without sleep. It is the third leg on the wellness triad along with prop er nutrition and exercise.

AM: What are ingredients of ensuring a good sleep, and what can we do during the day to support our nightly routine?

DR. MB: I believe that sleep is a performance activity, when you have the right equipment you will perform best. Just like a runner, if they have the right shoes, dry-fit wear, and music they run better. The same holds true for sleep, if you have the right mattress, pillows, and sheets (a sleep system) it all works together. You can check out more items that I suggest here.

AM: What sleep myths are there that we believe to be true and aren't, as well as those that actually are true?

DR. MB: There are a ton! Some of the most notable ones: everyone needs eight hours of sleep, you can get by with less than six hours of sleep, sleep needs diminish with age, you can train yourself to per form your best on too-little sleep, you can fully make up for lost sleep on weekends and turkey and warm milk make you sleepy.

AM: What are the perfect sleep aids that we should have to help us go to sleep?

DR. MB: This is an individual question depending upon what the sleeping issue may be. For some, it could be Melatonin, CBD, Valerian, Hops, etc. For others, it could be a combination of herbs.

IG @TheSleepDoctor

Read more from the Nov Issue of Athleisure Mag and see Get a Good Night’s Sleep in mag.

WHAT ARE THE BENEFITS OF PROBIOTICS FOR MEN?

What Are The Benefits of Probiotics For Men?

We hear so much about probiotics and healthy eating, but do you have any idea what probiotics are, and why you should be taking them?

The health and wellness industry is always introducing new products onto the market, but probiotics have certainly stuck around for a good few years now. There is a good reason for that - probiotics have been proven to have a range of benefits for overall health and wellness, especially for the gut. Of course, further studies will need to continue, in order to ascertain whether there are any possible side effects, and the extent of the benefits too.

For now however, we simply know that probiotics are beneficial, but what are they?

Probiotics are actually bacteria and yeasts. Whilst that might sound troubling, it’s actually a good thing! Probiotics are healthy bacteria. Your body needs both good and bad bacteria to create a natural, harmonious balance. The good bacteria helps to stop the bad bacteria from running riot and causing disturbances, and also ensures smooth running of your overall digestive system.

As a man, why should you consider taking these healthy bacteria as part of your daily routine? Let’s check out some of the benefits of probiotics for men.

Probiotics Help to Treat And Prevent Diarrhoea, Caused by Antibiotics

If you are prescribed antibiotics by your doctor, you are at risk of developing diarrhoea, caused by that medication. Probiotics can help to prevent this from occurring in the first place, if you’ve been taking supplements for a while already, and can treat it if you’ve suddenly developed it. We all know how annoying and inconvenient diarrhoea can be!

Probiotics Help to Lower Cholesterol Levels

Do you have an unhealthy diet? Or, do you have a family history of heart issues and high cholesterol? According to Staci Gulbin RD, probiotics could help to lower your cholesterol levels, and therefore lower your risk of developing serious heart-related conditions in the future. Of course, you’ll need to take probiotics in conjunction with a healthy diet too.

Probiotics May Help to Reduce Anxiety And Depression

There is some suggestion that taking a regular probiotic supplement could lower your risk of developing anxiety and depression, and could also help to reduce the effects if you do suffer with it already. There are two main strains which are associated with this benefit, namely B. Longum, and Helveticus.

Probiotics Help With a Variety of Digestive System Conditions

The stressful and busy lives we lead these days can cause stomach upsets and conditions, such as diverticular disease and IBS (irritable bowel syndrome). If you suffer from a gut issue, taking a regular probiotic could help to relieve your symptoms and cut down on the chances of a flare up from occurring. Soothing IBS symptoms is one of the most well-known benefits of probiotics overall.

Probiotics Boost Your Immune System

Giving your good bacteria amount a boost means a better immune systems. Studies have shown that those two take a regular probiotic supplement, or those who get a good amount of natural probiotics in their diet, fall foul of the common cold much less frequently as a result. This is useful for anyone who seems to be prone to catching every virus doing the rounds during the winter months, for sure!

Probiotics May Help You Lose Belly Fat

There are certain probiotic strains which are thought to help with weight loss, particularly around the belly area. L. Gasseri is one of those strains, as well as B. Lactis too. Obviously this needs to be taken in conjunction with a healthy diet and regular exercise, but the probiotic supplement could help you to target where you want to lose the weight from, more effectively than otherwise.

Probiotics Help to Cut Down on Ulcer Development

There is one particular type of bad bacteria which has been considered conductive to ulcer development, i.e. Helicobacter Pylori. By taking a regular probiotic, you are giving your body more of the good bacteria to fight this strain, and several studies have shown that by doing this, you reduce the chances of a H. Pylori infection, and therefore cut down your chances of developing an ulcer, when you lead a healthy lifestyle overall.

Probiotics Help With Gut Health Overall

Overall, probiotics are beneficial for your gut, and this ensures that you have less stomach upsets and more regular days when you don’t have bloating, excess gas, or any other gastric disturbances which cause upset and distress. Again, we live busy and stressful lives and all of this can contribute to a lifestyle of grabbing the quickest meal possible at the end of the day, perhaps not chewing your food enough and causing indigestion. When you follow a healthy diet and lifestyle and incorporate probiotics into it, you will find that your gut health is optimum as a result.

By choosing to incorporate probiotics into your life, you need to decide whether to go down the natural route, i.e. within your diet, or by taking a supplement. You won’t struggle to find a wide range of different supplements on the market, with tablets, capsules, and yoghurt drinks available. If you choose to up your probiotics content in your diet, you need to focus your attention towards live yoghurt, kefir, sauerkraut, kale, fermented foods, kombucha, miso, dark chocolate, traditional buttermilk, and other foods which are known to be high in natural probiotic content.

Many people find it difficult to get their full amount of probiotics from diet alone, which is why supplements are so popular these days. Remember to show around for the best supplement for you, and to always seek the advice of your doctor before you start taking any new kind of supplement, which you haven’t taken before. There isn’t a lot of evidence to suggest major side effects of probiotics, but at the same time, not a huge amount of studies have been done into this either. A quick chat with your doctor will give you the information you need, to be able to decide whether probiotics are the best choice for you or not.

Read the latest issue of Athleisure Mag.

HOW CAN CBD GUMMIES BE BENEFICIAL TO YOUR LIFESTYLE?

Today, almost everything is being infused with CBD from bath bombs to vape oils, body lotions, bud and drinks for health benefits. CBD is a cannabinoid compound sourced from the cannabis plants, which raises the question of why a compound from a controversial plant is all over a sudden gaining popularity.

Although research is still being carried out on the effectiveness of CBD, its popularity has been due to its effectiveness in relieving pain and anxiety. In addition to people suffering from chronic conditions, other people using various CBD products like CBD gummies include those suffering from epilepsy, endometriosis, fibromyalgia and drug cravings among others.

Why Choose CBD Gummies

CBD gummies are right for you if you would like to take your CBD in edible form. Top CBD gummies are not your normal gummies. They are 100 percent natural and do not contain any trace of the psychoactive THC compound. They also come in various flavors and texture that is similar to the gummy bears to make them enjoyable. Furthermore, the fact that CBD gummies do not contain THC compound makes them safe and effective for patients cautious of the mind-altering effects of THC.Health effects of CBD gummies

Analgesic Effects

When you take gummies, the CBD interacts with your brain and immune system receptors to alleviate pain and reduce inflammation. Studies have shown that CBD helps to alleviate pain without triggering the side effects of other alternative powerful pain medications.

Reduce Anxiety and Depression

People suffering from anxiety and depression are commonly treated with pharmaceutical medications that usually trigger unwanted effects like agitation, sexual dysfunction, headache, insomnia, and drowsiness. Other medications are addictive and may result in drug abuse. To avoid suffering from the side effects of pharmaceutical effects, people are opting for CBD gummies to treat anxiety and depression naturally. To test the effectiveness of CBD in lessening and fighting anxiety, a group of 24 people with a social anxiety disorder were grouped into two with one group receiving a placebo while the other received CBD before a public speaking test. The group that took CBD experienced significantly reduced cognitive impairment, anxiety, and discomfort. Today, CBD is being safely used to treat anxiety and insomnia in children suffering from a post-traumatic stress disorder.

Alleviate Cancer Treatment Symptoms

Studies have shown that taking CBD gummies can help alleviate the side effects of cancer treatment. It has been proven that CBD helps in reducing the chemotherapy-related side effects like nausea and vomiting among other symptoms. Furthermore, although studies are ongoing, animal test tube studies have shown that CBD may have anticancer properties by inhibiting the spread of aggressive breast cancer cells in mice.

Neuroprotective Properties

Studies have shown that CBD has the ability to act on the endocannabinoid system as well as other brain signaling systems that offer benefits to those suffering from neurological disorders. In fact, the use of CBD among people suffering from multiple sclerosis has been proven as a safe and effective solution to reduce muscle spasticity, especially among individuals experiencing muscle spasticity that is resistant to medications. CBD is also proven to offer tangible benefits to people suffering from epilepsy, such as reduction of seizure activity.

Although CBD treatments are still in their early stages, their potential role in treating various health issues without triggering dangerous side effects has been proven. Other less known benefits when taking CBD gummies can provide include antipsychotic effects, anti-tumor effects, and diabetes prevention.

Read more from the latest issue of Athleisure Mag.

GETTING A GOOD NIGHT'S REST

On Nov 9th, Daylight Savings Time will make its way back into our calendars again. In order to be prepared, we sat down with Beautyrest Sleep Expert, Dr. Rebecca Robbins, a sleep researcher at the NYU School of Medicine. We talked with her about getting a full night of sleep (even when we lose an hour in our day due to the change), how we can get into a proper sleep routine, meditation and how much sleep we honestly need.

ATHLEISURE MAG: Why is Daylight Savings time such a shift for us as we experience it every year?

DR. REBECCA ROBBINS: Human beings are creatures of habit, particularly when it comes to sleep. Our sleep is largely governed by a 24-hour cycle, or circadian rhythm. Small changes to this schedule, such as ‘sleeping in’ on the weekends, but also daylight savings time of even one hour can have a dramatic effect upon our sleep schedule, and subsequently our mood, alertness, energy, and health. For instance, workplace research shows employee performance declines significantly in the week after daylight savings time while employees adjust to a new sleep schedule.

AM: How can we prepare or Daylight Savings Time?

DR. RR: The transition to a new time and improved waking success can be eased with a few key strategies:

-Start going to bed 15 minutes earlier each night leading up to daylight savings time
-Practice good sleep hygiene (e.g., avoid caffeine after 2pm, keep your bedtime and rising time as consistent as possible)
-Make exercise a priority, this can help you adjust to your new sleep schedule
-Get as much blue light to boost your alertness during the day as possible, even on a cloudy day, walking outside in the morning and afternoon can help your body adjust to the time change
-Avoid light at night close to bed, including cell phones, as this can trigger our alertness when our bodies need to power down

AM: How can we create a successful sleep environment at home and when we travel?

DR. RR: Our bedrooms must be a sanctuary for rest, relaxation, and sleep. The best bedroom design features neutral tones and optimally, is devoid of technology such as cell phones or cable boxes. Most important, the mattress is the foundation to a good night’s sleep. I recommend the Beautyrest Black line, which features individually pocketed coils for low-motion transfer and optimal airflow, as well as memory foam on top for support and comfort.

AM: How important and linked are meditation and sleep?

DR. RR: Meditation is the practice of quieting the mind and focusing on the breath. It is a deep form of relaxation. Individuals who practice meditation frequently can reap many benefits, including improved sleep. Also, the strategies of medication (e.g., quieting the mind, slowing the breath) are tools that can help with sleep onset (i.e., the process of falling asleep), so meditation and sleep are indeed linked! To showcase this correlation, I recently led an in-bed meditation session for 150 attendees after an overnight Max Richter concert in New York City.

AM: How much sleep do we really need?

DR. RR: The duration of sleep we need to perform at our peak when we are awake changes over the lifespan. Children need almost as much sleep as they can get to support healthy development, teenagers actually need between 8 and 9 hours and adults typically require between 7 and 8 hours for optimal health, well-being, and cognitive performance. Many people tell me they need only 5-hours of sleep, but odds are they don’t even realize how much better they would feel if they slept for a few more hours.

AM: Are power naps beneficial?

DR. RR: Absolutely! A ‘power nap’ is a nap of 20 minutes. This is a great way to recover if you have to stay up late or have a hard time sleeping. Make sure to get up after 20 minutes or you may wake up groggy. One exception to this, however, is that power naps or naps of any kind are discouraged for individuals suffering from insomnia.

AM: What happens while we sleep beyond getting a good night's rest?

DR. RR: During sleep our brains, body, and skin go into deep repair mode. Sleep plays an important role in removing toxins from the brain and body. Sleep is also the time during the day when our blood pressure and body temperature, for instance, dip to their lowest points. Allowing our bodies to process through this complete and total repair and is what allows us to be optimally awake. This is actually something Beautyrest is focused on with the development of its mattresses. The brand believes that a great night’s rest can help you reach your full potential the next day which is why they are dedicated to using the latest in sleep technology and innovation.

AM: With Awards Season, how can we get great sleep and is there such a thing as a sleeping plan to ensure you are at your best?

DR. RR: A healthy sleep routine is a great idea all year long, but especially when you have an event and want to be fully awake and at your best. Unfortunately, we often make exercise and nutrition a priority during these periods but ignore sleep. You can certainly create a sleeping plan similar to a pre-event workout or nutrition plan to help you stay on-track. The best practices for maintaining any healthy habit, such as keeping a journal or schedule, apply here as well.

AM: What are 3 things that we can do to be mindful of getting good sleep?

DR. RR: Tracking sleep is increasingly common among the population! According to our research, as many as 80% of people use a mobile or wearable device to track their sleep. A new, low profile way to track your sleep (which is a great way to increase your mindfulness) is with the Beautyrest Sleeptracker monitor, which lies seamlessly under your pillow, allowing you to wake up to a breadth of data and insights about your sleep!

Another way to be more mindful about sleep is to set a gentle alarm at night for your bedtime routine. Optimally, we all take time to unwind and unplug with a routine that is relaxing. Set a gentle alarm to go off about 30 minutes before you want to be slipping into bed as a peaceful cue to you that it is time to start to unplug from electronics, take a bath or do some reading.

Finally, enhanced mindfulness about sleep can be achieved with simple journaling about your alertness level the next day in a notebook or word document.

AM: What yoga moves are conducive to sleep?

DR. RR: Exercise that is high intensity is undesirable before bed, but restorative yoga or a gentle flow from up dog to down dog are optimal for relaxing and softening any tense muscles before bed.

AM: Is there such a thing that people can work on projects in their sleep and if so, is it healthy?

DR. RR: Sleep is a time when we actually rehearse events and things we learned from the day before, making sleep an essential component of ability to remember and recall. Thus, healthy sleep is a critical part of memory and cognition.

AM: How important is it to dream and to remember them?

DR. RR: Dreaming largely takes place during Rapid Eye Movement sleep. It is neither important or unimportant to remember dreams, but we do find that if you start to talk about dreams with a spouse or friend, or journal about them, your ability to recall dreams is enhanced.

IG @DrRebeccaRobbins

Read more from the Sep Issue of Athleisure Mag and see Getting a Good Night’s Rest in mag.

ATHLEISURE LIST | HAVEN SPA

Haven Spa's creators are Gabrielle Ophals and Audra Senkus the business-savvy dream team behind Haven Spa and Eve Salon, and have made a name for themselves in the spa industry
among New Yorkers, athletes and celebrities. As local New Yorkers, they started working in the spa industry in New York City at a young age because of their love for making people
feel and look gorgeous in a relaxed luxe environment. They teamed up over twenty years ago to expand and open Haven Spa in 1998.

When it's time to relax, guests can enjoy a number of treatments at Haven Spa which includes waxing, facials, body wraps, massages, nail services, hair blowouts, hair trims and hair treat- ments.

On days when you don't have as much time to enjoy a full service, but you still want to enjoy spa features, they offer - Haven's Mini Escape menu. It still allows you to take a little time for yourself. Haven's Mini Escape treatments focus in on the bottom line and give you the results
you want in the time that you have.

In addition to your selected treatment, guests can enjoy additional ammenities which includes a steam room, lounge area with tea and snacks, rain showers and a full locker room.

There are also plans to expand Haven Spa as well as currently creating new spa treatments and experiences at this spa. In addition, they have a skincare line called, Plum that is sold here as well.

We also suggest that you should try a recent launch, the Mermaid Pedi, which has seaweed products and a Mermaid Life package, which includes their Makizushi Wrap and the Mermaid
Pedicure.

---

HAVEN SPA
250 Mercer St.
NY, NY 10012
www.HavenSpa.nyc
IG @havenspanyc

Read more from the July Issue of Athleisure Mag and see Athleisure List | Haven Spa in mag.

INQUIRING MINDS BY DR. SHERRY ROSS

Last month we introduced our readers to Santa Monica based and Celebrity OB/GYN, Dr. Sherry Ross. Like a girlfriend that we have known for years, she talked with us about how she got into her practice and the depth of her career, the difficulty that women have in talking about their vagina, the importance of knowing how to take care of this area - especially as it pertains to an athleisure lifestyle, her partnership with Summer's Eve, what she is up to this summer and more.

Dr. Ross shared so much information with us, we thought that we would spread out more of her knowledge in additional issues. If you missed last month, you can read it here and in this
month's issue we are focusing on some of the common questions that she is asked by her patients and of course, she shares answers.

• What are some of the changes that occur with our vagina throughout the years.

The effect of aging on our body, including our vagina, is inevitable. Your vagina is as young and beautiful as you think it is in its appearance. Your personal attitude and vaginal confidence is the most important factor in how others perceive an aging vagina.

Just like any other part of your body with skin, glands and hair follicles, the appearance of the vagina is affected by the aging process and how well you care of it.

There are known offenders, such as childbirth and menopause, which leave battle scars that can be permanent, but there are things you can do to avoid needing a vaginal “face-lift’ also known as vaginal rejuvenation, in the future.

Hormonal changes over the decades also influence the integrity and elasticity of the vagina. First let’s be clear what we are talking about regarding the vagina. The “vagina” actually includes the lips, vulva or labia-minora and majora, the opening to the vagina and the clitoris.

Starting with puberty, the powerful effects of estrogen and progesterone, cause changes of the vagina including pubic hair, enlarging and more prominent labia or lips and more noticeable white vaginal discharge. As you age and lose your subcutaneous fat in your body, the fat in the vagina also decreases making the lips looks thinner.

Childbirth probably has the most dramatic effect on the vagina, especially if you have a vaginal delivery. A recent statistic showed that “30% of women who have a vaginal birth will have some form of trauma to the tissue and muscles in the vagina and pelvic floor. The vagina and all its elastic glory can only stretch so much during childbirth. With each vaginal delivery there is a little more stretching which has an accumulative effect that ultimately changes the outward appearance of the vagina. The pelvic floor muscles that stretch, distend and tear in the vagina to allow the baby’s head to come through this tight space will never be quite the same over time. The more vaginal deliveries you have, the more the vagina stretches, especially in the vaginal opening. Women often chose to have an elective cesaean section to avoid any trauma caused to the vagina from a vaginal birth.

There is a definite correlation between having a lot of vaginal deliveries and big babies that permanently stretch the outward appearance of the vagina.

With menopause and the loss of estrogen nourishing and hydrating the vagina, the tissue becomes dry, pale and dehydrated. The labia of the vagina can become fused and the vagina and clitoris shrink. The labia becomes less full, losing its fatty pads and the skin loses its collagen. The end result is lighter or darker appearing labia that sag. The medical term for this is vulva-vaginal atrophy.

• What are some of the reasons my vagina itches if I don’t have a yeast infection?

The itchy vagina can be challenging to figure out but is a common phenomenon. Once your health care provider has ruled out a yeast or bacterial infection it’s time to look other environmental causes including heavily fragranced body and laundry soaps, sanitary pads, sanitary wipes/pads, warming gels and scented lubricants, nylon underwear, diaphragms, condoms, saliva, semen and stress which are often the offending sources of the vaginal itch.

• What are reasons why my vagina smells funny?

The normal vagina tends to smell like “a vagina” which all of us women know what that means. When there is an unusual odor something is just not right down there. A classically smelling fishy vagina tends to be a bacterial infection such as Gardnerella. Other causes for a strange or offensive odor include a sexually transmitted disease such as Chlamydia, Trichomonas’s, Syphilis and Gonorrhea. Your diet, including garlic, onions, Brussels sprouts and red meat, can also create a different odor in the vagina. Smoking, alcohol and caffeine also affect the vagina’s smell and taste.

• What exactly is the importance of pubic hair?

The best kept secret about a women’s body is why we actually have pubic hair. No one really knows the answer to this question. The suspected theories, some medical and some not, include pubic hair prevents dirt and other floating germs to enter the vagina, it keeps our genitals warm, and it’s the perfect cushion during sex, bicycling and other forms of exercise that put pressure on our vagina.

Pubic hair is also thought to create ‘pheromones’ which are invisible sexual smells that are sexually enticing and erotic to your partner. We know pubic hair can be a decorative accessory under the sheets during Valentine’s Day or for different cultural preferences.

• What impact is the porn industry having on women and men when it comes to vaginas?

The truth is a lot of women don’t like their vaginas. 1 in 7 women have considered getting ”labiaplasty” which basically is trimming and tucking the lips of the vagina and tightening up the entrance. Many women admit that 1 in 5 compare themselves to those vaginas seen in porn. With porn on the rise, vaginas are everywhere. And yet, no one seems to want to admit how this new prevalence, and its resulting misconceptions about sex and the vagina is - or isn't - changing our romantic and sexual relationships and our relationships to our bodies and ourselves.

There’s no denying it. Porn is everywhere. Porn sites get more visitors each month then Netflix, Amazon, and Twitter combined. A recent statistic found that 70% of children ages 8 to 18 report having unintentionally stumbled across pornography online. The average age for a child to be exposed to pornography is now 11 years old. This means that our children are often “learning” about “normal” sexual behavior and physical appearance from the likes of Jenna Jameson and John Holmes. Many women (and men) now expect, even want, all vaginas to look like Jenna’s does. Girls and guys alike visit porn and other sexually graphic web sites, and not just for pleasure, but also to see what the perfect vagina and the ideal penis look like.

We as a society have to fight the porn epidemic and not allow our young women and men to think this is how they should be learning about sex and sexual relationships through porn. Awareness and education is vital!

• What are ways to keep my vagina young?

Your vagina is as young as you think it is. With that said, a young vagina is a healthy and confident vagina. Keeping the vagina clean and enjoying sexual pleasures keeps the vagina young regardless of age.

• Why do you think such little attention has been paid to women's sexual concerns compared with men's?

Unfortunately, there has been a history of “gender injustice” in the bedroom. Women have long been ignored when it comes to finding solutions to sexual dysfunction. If there were a scoreboard it would read 26 and O for men! In short, there are twenty-six approved medications for male erectile dysfunction and zero for women. Clearly, little attention has been paid to the sexual concerns of women, other than those concerns that involve procreation. Why is this the case? Why are women marginalized in every aspect of life? Sadly, this is a truth even in the medical space. Women are not getting the attention and respect they deserve.

Women simply want the same attention in sexual health and responsiveness from the medical community as men have had. With that in mind, the FDA is finally showing support for the challenges faced in female sexual health. Whether you choose a medical alternative, a little self-love in the afternoon, or a romantic weekend without electronics or distractions, the choice should be yours.

---

“Just like any other part of your body with skin, glands and hair follicles, the appearance of the vagina is affected by the aging proce3ss and how well you care of it.”

— Dr. Sherry Ross

---

• What are the main sexual problems/issues affecting women in their 20s and 30s?

Our sexuality is as part of our lives as is eating and sleeping. Sexuality is an important aspect of our wellbeing, and in a healthy romantic relationship it’s as important as love and affection. Enjoyable sex is learned. Sure, there’s instinct and maybe a dusting of magic involved, but you don’t magically have an orgasm without having an active role in making it happen. You and your partner have to acknowledge each other’s likes and dislikes, and learn how to satisfy each other. Open and honest conversations are necessary to make the sexual experience optimal for both of you, whether you have multiple partners or self-esteem to spare. For women, the sexual experience can be broken down into four parts: desire, arousal, vaginal lubrication, and orgasm. I know you’ve heard it before, but it can’t be overstated; your largest and most important sex organ is your mind. It’s what makes all the parts come together in what can (and should) be a sublimely satisfying experience.

Intimacy, sex and orgasm often all begin with desire. If you don’t have any desire you will not be able to have an orgasm-plain and simple, mission will not be accomplished. Understanding the cause of the sexual dysfunction is the most important step in optimizing a treatment plan. Relationship counseling, stress reduction, sex therapy or a weekend away with your partner without the kids may be all that’s needed to get you back on track.

Hypoactive sexual disorder, the most common female sexual dysfunction, is characterized by a complete absence of sexual desire. For the sixteen million women who suffer from this disorder, the factors involved may vary since sexual desire in women is much more complicated than it is for men. Unlike men, women’s sexual desire, excitement and energy tend to begin in that great organ above the shoulders, rather than the one below the waist. The daily stresses of work, money, children, relationships and diminished energy are common issues contributing to low libido in women. Other causes may be depression, anxiety, lack of privacy, medication side effects, medical conditions such as endometriosis or arthritis, menopausal symptoms such as a dry vagina, or a history of physical or sexual abuse. It’s not a myth after all that women are more complicated than men.

Learning how to have an orgasm is not a rite of passage. Orgasms are learned and you cannot expect any one to show you how to have one until you know your own sexual body mechanics.

In fact, 10-20% of women (of all ages) have never had an orgasm. Women typically have sexual and emotional issues that get in the way of intimacy which interrupt the four parts of a sexual experience for women.

For some women, finding and enjoying sexual intimacy and sex is difficult. 43% of women report some degree of difficulty and 12% attribute their sexual difficulties to personal distress.

---

IG @DrSherryR + @She-Ology

Read more from the July Issue of Athleisure Mag and see Inquiring Minds by Dr. Sherry Ross in mag.

THE EIGHT BEST

Read more from the July Issue of Athleisure Mag and see The Eight Best in mag.

THE ART OF THE SNACK | THE SUMMER SLUSH

Read more from the July Issue of Athleisure Mag and see The Art of the Snack | The Summer Slush in mag.

TAKE IT OUTDOORS BY DR. GREUNER

It's summer, the time we have all been trying to get in shape for. Now that summer is here, who wants to spend more time in the gym? Not me. And why should we? This is the PERFECT time to break up the routine a bit, take advantage of the outdoor weather, and stimulate new muscle growth and tone with a different type of workout.

Personally, in the summer I switch to body weight and plyometric workouts for strength training. The awesome part of these workouts, is that although they are excellent at toning and strengthening your muscles, is for the most part, no gym is needed.  They can be done on simple pieces of equipment such as pull up and dip bars, stairs, or resistance bands, most of which are found in regular public parks, or can be easily acquired at home. If you’re like me, NOTHING beats breaking a sweat in the outdoors with the sun shining down…..just replenishes your soul.

What do you need?

Less than $70 to $225 in equipment, depending on your preference. That’s pretty short change for being able to work out in the beautiful outdoors.

1. Resistance bands – typically $30-40 for a decent set
2. Push up bars - $30
3. If you really want to get fancy, you can purchase your own “power tower” for around $150, which typically is a simple piece of equipment that has a pull up bar and leg raise bar and dip station.

So here’s my routine:

In the summer, I’m typically trying to stay a little leaner and am less focused on putting on size, so my workouts typically involve a good amount of cardio, and maintain a very brisk pace, with less than 30 seconds of rest between each exercise. This type of training, which is typically called “circuit training", keeps your heart rate up, and burns fat as well as keeps you toned.

Prior to each workout, I warm up with a 15-20 minute run, during which I try to cover at least 2 miles of distance, depending on pace, followed by a warmup of 2 sets each of the following exercises, each one minute long.

 1. Burpees
 2. Jumping jacks
 3. Squat jumps

for a total of 6 sets. You should be about 30 minutes in at this point.

*If you are near a beach, try sand running instead. A piece of advice, sand running KILLS your calves and abs, so ensure you plan ahead knowing that you will be very sore in those areas for 2-3 days after the workout.

1.    Day 1 – Chest/Back

Pull ups
a. 3 sets of wide grip, 3 sets of close grip – this exercise is great at targeting your latissimus and serratus muscles, as well as biceps. If you cant do a full pull up, or have trouble doing more than a few, you can use resistance bands or a partner to help assist you in lifting your body weight. Don’t worry, before long, you will be stronger than you think.

Push Ups
a. Alternate each set with one set of push ups. 2 sets of close grip, 2 sets medium grip, 2 sets wide grip. I use a set of push up bars that allow a better range of motion, and help in isolating your chest and triceps.

2.    Day 2 – Legs and Abs

Abs

For More advanced athletes:

Hanging leg raises
a. 3 sets of straight leg followed by 3 sets of bent leg raises. The key to doing this movement properly is ensuring that you have FULL flexion of your spine, meaning that the thigh portion of your leg must make contact with your chest. If that is not the case, you are not engaging your abs properly. When Im feeling particularly enthusiastic, I wear 10lb ankle weights for straight leg raises, and trust me, that’s all you need.
        
Hanging Sit Ups
a. You can also combine these exercises for a more thorough workout
            
b. Use a partner here for SURE, as not doing so can result in slippage and injury
        
For more intermediate and beginning athletes:

Crunches
a. 5 sets of 40
    
Decline bar sit ups
a. 4 sets of 20

Bicycles
a. 4 sets of one minute each

Legs

Resistance band Squats
a. 6 sets of 10 total. First 3 sets using a wide leg stance, then 3 sets of ten using shoulder width stance. this is basically the same exercise as regular body weight squats, but using resistance bands to add extra resistance instead of weights. Ensure that you keep your chest forward that could compromise posture and cause injury resistance band lunges

b. 3 sets of 10, first one leg, then the other, for a total of 6 sets)

Day 3 - Shoulders and arms

Resistance band Military press 4 sets of 10

Resistance band lateral raises 4 sets of 10

Resistance Band Bicep Curl, 3 sets of 10

Resistance Band French Curl, 3 sets of 10

Resistance Band Concentration Curl, 2 sets 10 of each arm, 4 total

Resistance Band Tricep Kickbacks, 2 sets of 10, each arm, 4  total

This sequence I repeat twice each week, with one day off during the week, or mixing in some other activity such as cycling, swimming, or boxing into keep it interesting. This is just enough to get you a full body workout as well as some decent cardio In without having to spend a lot of time on either. After all, the goal is to enjoy the summer right?

“Personally, in the summer, I switch to body weight and plyometric workouts for strength training. The awesome part of these workouts, is that although they are excellent at toning and strengthening your muscles, is for the most part, no gym is needed... If you are like me, NOTHING beats breaking a sweat in the outdoors with the sun shining down...”

— Dr. David Greuner

In terms of my summer diet….very little changes. But I do take advantage of seasonal things such as the BBQ and salads that tend to be EVERYWHERE as well as fun to cook during this season. Its the perfect time to switch to a paleo type diet with the abundance of meat around.

Some simple changes that can make your summer a WHOLE lot healthier include:

1. Switching out regular hamburger meat for bison, ostrich, or turkey meat

2. Using mustard instead of ketchup as your main condiment

3. Swapping out mayonnaise for lighter options or miracle whip

4. Curbing the alcohol intake

5. Using balsamic vinegar and a little olive oil instead of salad dressing

These minor changes can keep your overall calorie count at less than 50% of what it was prior, enjoying almost the same amount of fulfillment in the process.

So get out there, grab a friend, have some fun, catch some rays, and enjoy your summer!

---

Dr. David A. Greuner MD, FACS, FICS is a contributor to Athleisure Mag and is the managing director and co-founder of NYC Surgical Associates. He is a double board certified surgeon (Minimally Invasive Surgeon and Cardiovascular Surgeon) with over 10 years of experience. Dr. Greuner is also an athlete and fitness expert .

IG @Doctor.DavidGreuner

PHOTO CREDITS | Sabina Plestilova

Read more from the June Issue of Athleisure Mag and see Take it Outdoors by Dr. Greuner in mag.

5 FLAT BELLY FOODS AND FITNESS TIPS WITH ERALDO MAGLARA

We are firmly in the summer season and although we have been working out and watching our intake, we know that there are other tips that are important to keep in mind when it comes to working out. We decided to tackle 5 Belly Foods by getting tips from Eraldo Maglara, NSCA-CPT.   

If I had a dime every time someone has asked me “can you get a six pack just by doing 100 crunches a day?” I would be a very wealthy man. Most of us have cometo realize (by now) that no amount of sit ups, leg raises or “crunches” can sculpt your abdomens to look like a pro bodybuilder. On the other hand, a well-balanced approach of foods and fitness tips can get you ready for that summer beach body you will be proud to share with everyone.

1. YOGURT

One of great things about yogurt is that it has evolved over the years. Just a while back, I could count the number of varieties on my hand. Today, there are over twenty manufacturers and an array of varieties. However, what makes yogurt so appealing to your belly is that it is low fat, low calories and it helps improve your digestive system.

Fitness Tip: Having a yogurt mid-morning can help you avoid unwanted calories at lunch and /or give you the boost you need for your evening workout.

2. BERRIES

Research has shown that eating cherry’s or blueberries can help reduce belly fat. The chemical (which gives the fruit it’s color) helps burn stomach fat. Moreover, berries are good source of antioxidants which play a big role in protecting your body from free radicals which can play a big role in heart disease, cancer, etc.

Fitness Tip: After a great training session, your body depletes itself of vitamins and minerals. Having a cup of berries can replenish those lost nutrients and help you keep unwanted fat around your waist.

3. AVOCADO

There is no doubt that eliminating the bad fat from your body (i.e. trans-fat, heavy saturated fat) will lower your cholesterol levels; which has been linked to heart attacks, strokes and type 2 diabetes. Avocados are high in monounsaturated fat (good fat), low in cholesterol and a great source of fiber.

Fitness Tip: Avoados contain a great amount of potassium. Eating them, can maintain proper function of your vital organs (such as your heart and your kidneys) which is necessary to maintaining a strong and fit body.

4. EGGS

Having a well-balanced breakfast is key to starting off your day on the right track. Eggs (over the years) have played an integral part in our morning routine for good reason. The vitamin content in eggs include Vitamin D (which attacks the visceral fat around your organs) and Vitamin B12 (responsible for burning fat cells) is an ideal choice to help maintain your belly looking “eggstra”ordinary.  

Fitness Tip: Protein is the cornerstone for building your muscles. Eggs contain a good amount of it which makes it an ideal food to have post-training.

5. CUCUMBERS
 
Personally, I believe cucumbers are underrated. Given the fact that they are loaded with H20, low in calories and help with bloating, cucumbers are a great source of vitamin A, B and C which boosts your immunity and supply you with an abundance of energy for the day. Did I also mention they are great for reducing puffiness around your eyes? Underrated....nevermore.

Fitness Tip: Flushing out toxins is a great way to keep your system running optimally. While working out, slice up a few cucumbers in your water and enjoy the best of both worlds.   

---

Eraldo Maglara, NSCA-CPT is a personal trainer, author of The Real Fountain of Youth: Simple Lifestyle Changes for Productive Longevity, a book on healthy aging. He is also a contributor to media outlets across the country, has been featured in numerous publications and is the host and Executive Producer of the show "Healthy Lifestyle with Eraldo" seen in Philadelphia.

IG @EraldoMaglara

Read more from the June Issue and see 5 Flat Belly Foods and Fitness Tips with Eraldo Maglara in mag.

ATHLEISURE LIST | PENELOPE & THE BEAUTY BAR

Angela Rosen opened the doors of Seattle’s renowned Penelope & The Beauty Bar 10 years ago. Located inside the historic Fairmont Olympic Hotel in the heart of downtown, Penelope & The Beauty Bar quickly became Seattle’s most in demand day spa. In 2016, Angela brought the leading services from Penelope & The Beauty Bar to a new market, creating the ultimate destination for customized skin care in downtown Manhattan with DAPHNE Studio. The team’s specialty is blending the philosophy and techniques of European skin care with the most up-to-date technology on the market. Most notably, the traditional Sugaring is a very unique service not offered by most waxing and sugaring locations in NYC.

Both spas carry premier French skincare brand Biologique Recherche and feature highly clinical and customized, results-driven facial and body treatments, including body wraps and body polishes, for both men and women. All of the spa’s estheticians are carefully selected and European-trained, bringing years of experience to its clientele.

The spa treatments include European facials and non-surgical face-lifts, utilizing the best micro-current machines in the industry. Our French contouring + detoxifying wrap and body
scrubs, along with the body-toning ion magnum can help with improvement in skin texture and weight loss. Their range of bodywork consists of several massage modalities, such as prenatal
massage and cranial sacral therapy. Grooming services include hair and makeup, as well as eyelash extensions, waxing, sugaring, and nails. In addition, we offer infrared sauna and collagen bed treatments. They carry exclusive, top-of-the-line products brought to Penelope & the beauty bar directly from Europe.

Nearly 40 years ago, when the laboratory Biologique Recherche was created, Yvan and Josette Allouche, a biologist and a physiotherapist, combined their expertise and passion to chart their unique and visionary course on the cosmetic care market. The company was then operating as a research and development unit, the sole purpose of which was to create care treatments and formulate products designed for professionals disappointed with those that already existed.

Nowadays, the combination of a clinical approach to personalized cosmetic treatment, pure, concentrated, almost raw products, complex formulas and original and rigorous treatments is the foundation of the reputation for efficacy of Biologique Recherche's Methodology. Biologique Recherche personalized treatments are now available in more than 70 countries in cosmetic and medical strongholds which exclusively distribute the brand's treatment methods and products.

The spa's infrared Pod involves redlight therapy penetrates seven inches deep to burn an average of 1,500 – 3,000 calories at once, detox the body, improve lymphatic circulation,
reduce stress and fatigue, strengthen and support a healthy immune system, increase cardiovascular conditioning, and improve skin by cleansing pores. The pod is also lined with Jade stone which has healing properties. The treatment is $75 for one session and $150 for three.

---

PENELOPE & THE BEAUTY BAR
411 University St
Seattle, WA 98101
www.PenelopeandtheBeautyBar.com

Read more from the May Issue of Athleisure Mag and see Athleisure List | Penelope & The Beauty Bar in mag.

WHEN IT'S THAT TIME OF THE MONTH

When it comes to that time of the month, we all have our kits of sorts that span what we use to handle our periods directly, our comfy clothes that allow us to be a bit more comfortable, food and beverage and of course our anytime distractions - your streaming platform of choice. It's interesting that that series of days has a number of routines and must haves that we gravitate towards to get back to our normal day to day. 

When it comes to our actual periods, it's about finding effective products that ensure that there are no mishaps made in our clothes as well as remains comfortable for us as we continue about our normal activities. A number of these methods are those that we have used for years as they have been things that mothers, sisters, aunts, friends etc have shared. But, we also know that there are alternatives that you can take out of your underwear drawer.

When it comes to your underwear, it is an essential garment that moves with us no matter what we do in our day. The importance of comfort and being able to transition from a number of activities is an essential whether you're working out, at the office, lounging at home and more. As this is one of the most essential layers that you rock, why not try something that's leakproof that will protect you during your period and provide you the confidence that your body needs to ensure that you are not creating stains on your clothes.

Knix is reinventing knit wear by creating 3 styles of athletic leakproof underwear in thongs, boyshorts and bikinis in black and nude tone. The underwear has a super absorbent pad with a leak resistant backing that is built into seamless underwear. Even more important in its durable construction is that the underwear itself is thin so you won't add any bulk to your outfits and it wears just like your other intimates that you own!

THE ART OF THE SNACK | THE BOTANICAL BLEND

Read more from the May Issue and see The Art of the Snack | The Botanical Bland in mag.

ON THE RISE WITH ERIN KOMMOR

NBC's Rise, from the producer of Hamilton, Jeffrey Seller, focuses on the lives of highschoolers who are navigating family, friends and teachers. One of the breakout stars, Erin Kommor chats with us about how she got into the industry, parallels in her character and being a yoga teacher.

ATHLEISURE MAG: Tell us about how you got into acting and what your journey in the field has been as we know you have done theater, film and TV.

ERIN KOMMOR: No one believes me now when I say this - but when I was younger, I was cripplingly shy. I hated talking to people and would hide when I was introduced to any person I did not know. When my mom started bringing me to the theater, I had this sudden pull. I wanted to be up on the stage, but I could barely speak to a stranger. For some reason, it was much easier for me to be someone else/engage with the audience & humanity when I was on stage. After doing theater for a while, I became less shy & more comfortable in myself, and in that, much more personable/friendly. I think theater helped me find myself by way of becoming someone else, in a manner of speaking.

I started acting & singing classes as a kid on the weekends in Louisville, Kentucky (where i’m from), and began doing community theater shows. From there I auditioned for our Youth Performing Arts High School, and got accepted. Those years really shaped me and prepared me for the next steps. I auditioned for my dream school, The Boston Conservatory and was thrilled to get accepted. From there I moved to New York and continued doing shows and taking class.

AM: Who have been mentors of yours whether in film, theater or TV?

EK: I owe so much of my success to the generosity and kindness of my mentor, Paul Hardt. He is an exquisite casting director in New York City. I met him a few months before I graduated college and he immediately took me under his wing. He has always been there to give me advice about everything in the industry, and to check in and make sure own I am okay (career wise & emotionally!). He is like a father to me. His guidance, wisdom and humor have gotten me through my time in New York. I would not be the performer I am if it were not for him, and for that I am so grateful!

Another big hero of mine is Jeffrey Seller (producer of Hamilton, Rise, Rent, Avenue Q, the list goes on...) I first auditioned for him a little over a year ago for a new show he was directing called “The Man in the Ceiling”. I ended up getting that job and working with Jeffrey was an absolute dream. He is so genuine in everything he does and he has helped me grow immensely as a performer. He is the reason I even got to audition/book Rise, as well. I adore Jeffrey, and respect and admire him in so many ways.

AM: For those that may not be familiar with Rise, tell us about this show and about the character that you play.

EK: Rise is a new drama about discovering inspiration in all different ways. It takes place in a modern high school where these students are navigating their way through some challenging life experiences. The show really focuses on the relationships between these kids and their families, peers & teachers.

I play the role of Sasha Foley. Sasha is a student at Stanton High, and a part of their theater department. She absolutely loves the theater troupe and that gets her through her days. Her family life is challenging - she is an only child with just her dad. Her father lost his job and they are really struggling financially. She doesn't have much support from any adults in her life. Tracey becomes a beacon of light for Sasha.

AM: Are there any parallels between yourself and Sasha Foley?

EK: Sasha and I are both extremely passionate about theater & music and use those art forms as an outlet to express ourselves. We take our hardships from our lives and pour it into our art. For both Sasha and I, theater is immensely healing, theraputic & transformative.

Sasha and I also both value friendships and what it means to be a good friend. We have both in a sense chosen our families from the friends and loved ones around us, not necessarily blood related. We are sensitive & vulnerable, though we may put up a tough exterior as a defense mechanism at times.

AM: What is the social impact of this show in today's climate with many being concerned about the reduction of funds for the arts in schools?

EK: NBC Rise started a R.I.S.E America project where NBC awarded 50 high schools with a $10,000 grant! The grant covers the theatre department’s needs such as production expenses, technical equipment and master classes. NBC partnered with the Educational Theatre Foundation (ETF), an organization dedicated to shaping lives through theater education, to administer the grant applications and award process.

Rise is making a huge effort to help high school’s theater departments, and I think that is SO important and special. Theater has been proven to help students in a myriad of ways.

AM: What has Rise been like from the audition process, to being accepted and then filming the current season?

EK: Rise has been such a dream to be apart of from day one. The audition process was very quick and I actually didn’t initially audition for the role of Sasha. I went in for Jolene, and a few days later my agents called to inform me I landed the role of Sasha. I was over the moon. I had been dreaming of being on TV since I was a little girl, and this was my television debut. I was so excited I could hardly contain myself. The filming process was a dream. Jason Katims is my favorite writer of good all time (I grew up obsessed with Parenthood & Friday Night Lights), and to get to bring one of his characters to life and work with him was surreal. He is such a brilliant man, and his work is so incredibly powerful and touching. The whole cast and crew was amazing to work with, and I feel insanely lucky to be able to say “work” and living my dream are one in the same.

AM: When you saw the promos running during the Super Bowl, what was your reaction?

EK: I cried when I first saw the Superbowl commercial. I actually was drinking coffee in bed and spilled it all over myself. I just could not believe how stunning the commercial came out. Seeing myself and my friends on TV is still so surreal. The reaction has been overwhelmingly lovely from everyone around me.

AM: We know there are a number of phenomenal actors including Rosie Perez, what was it like working with her?

EK: Rosie Perez is easily the best scene partner I have ever worked with in my entire life. She is such a brilliant and generous actress and human. The scenes we shared together were so very meaningful to me. She taught me a lot in the work we did together, and I’ll never forget those special moments we shared. Between takes and offstage, she was so amazing and kind as well. Not to mention- she is HILARIOUS. She was always cracking me up. Rosie is a goddess!

AM: Do you have any upcoming projects that you are apart of that you can share?

EK: Not that I can share... yet. I’ll keep you all updated! :)

AM: In addition to being an actress, you are also a yoga teacher - why did you embrace yoga in this manner?

EK: Yes! I love yoga and meditation. When I moved to NYC, in the mix of auditioning and working, I needed something to ground myself. This city and industry can be overwhelming, and it’s nice to have yoga to center me. I practice yoga daily and on set before I film. It’s a way to check into the present moment, be aware of your breath, and really get in touch with the here and now. I love being a teacher and sharing the gift of yoga with others. It has done wonders for my anxiety and I love helping other people find that same sense of calm. Yoga is really a key part of my life and I would not be the same person or actress without it.

AM: In NYC, where can we find you working out, grabbing a cocktail and a meal and shopping in the city?

EK: Working out, you’ll find me at my yoga studio, Yoga to the People!

Grabbing a cocktail and a meal, I really love a spot in my neighborhood, Harlem Public. Amazing vibes and great food & drinks! I love shopping in Soho — that area is adorable.

AM: Do you have any plans to travel this summer and if so, where?

EK: I don’t have any travel plans as of now, but I love traveling and I would love to plan a trip. Somewhere tropical ideally. I love the sunshine!

AM: How do you stay balanced between auditioning, preparing for roles, and taking personal time?

EK: It takes a lot of time management skills. My friends and family are so important to me, and they are also very understanding of my demanding schedule. I make sure to schedule set time with my loved ones and hold myself accountable. As for time with myself, that’s what my hour of yoga a day is for. It’s a time to unwind, refocus and come back to myself.

AM: Do you give of your time in terms of philanthropy/charity and if so, what?

EK: In the next couple months I am starting to volunteer at an animal shelter in NYC. I love animals and want to give back and help animals in need.

PHOTOS COURTESY | PG 50 VIRGINIA SHERWOOD/NBC | PG 53 CINDY ORD/NBC

Read more from the April Issue and see On the Rise with Erin Kommor in mag.

ATHLEISURE LIST | NAP YORK

In our lifecycle, the concept of napping has an interesting notion. When we're infants, you take long ones throughout the day, as you get older during adolescence - you avoid it and then when we are fully embracing adulthood, we embrace the notion of taking them again - we even tout the benefits of the Power Nap. For those of us in NYC, we don't have to wonder about where we can go to get a little shut-eye.

This Spring, Nap York brings a number of concepts together within the wellness aspect of a live/work balance. Guests can purchase naps at 30-minute blocks of time up to 8 hours and
the facility is open 24 hours a day! This wellness club does not stop at just focusing on your needs for a sound sleep, its pods allow you to get a bit of shut-eye, or to meditate in silence with the ultimate goal of relaxation.

Each pod has a canopy of twinkling stars that provides a private space. The eco-friendly pods are private, safe and are soundproof. These pods accommodate one person. When reserving
the pod, they are outfitted with an Airweave mattress and pillow which has the newest innovations in sleep technology. Items can be stored under the beds and they have a Nest Protect which is an innovative alarm that detects smoke and CO. Recharge your phone as you relax as long as it stays on silent mode.

Situated in Midtown's Garment District, provides hollistc services that work within your flow from, quiet workspaces (these can be rented by the half hour which allows you to work when you're looking for a quiet space that is an alternative to a coffee shop), a café with a number of healthy options that fit your dietary needs, meditation classes as well as yoga.

Guests find a new destination that merges the mind/body/soul connection. In addition, the space also has a welcoming environment that makes you feel like you have left the urban
jungle with a botanical jungle that is filled with greenery and soothing decor that places you in a nature oriented environment.

Hand-crafted locally in New York City, our eco-friendly pods are designed with privacy, safety, and sound proofing in mind. Rest your body on an Airweave mattress and pillow, which use the newest innovations in sleep surface technology. This means no springs and no foam, providing you with sleep unlike any you've ever had.

---

NAP YORK
480 7th Ave
NY, NY 10018
www.napyork.com

Read more from the April Issue and see ATHLEISURE LIST | Nap York in mag.

NUTRITION FOR YOUR SUMMER BODY 2018 BY VANESSA RISSETTO RD.

Vanessa We know that the summer is coming and with that comes the realization, for some that they need to get on it when it comes to showcasing the summer body that has been under layers for the last few weeks. Whether you've been a Disciplined Debbie or a Late to the Party Lucy, we sat down with Registered Dietitian/Nutritionist, and gastrointestinal issues and was formerly a Senior Dietitian at Mount Sinai Hospital in NYC.Rissetto, RD who specializes in Weight Loss Management and Medical Nutrition Therapy as it pertains to diabetes, cardiac disease

As you work on the physical goals of your summer body, Vanessa shares with us how to get our food plan in sync whether you've been diligent or just starting!
 
Summer bodies are made in the winter… at least that’s what my trainer tells me.  

Well, I’ve got news for him - Mother Nature hasn’t been on her meds this winter, so most of us have been hibernating more than usual since November. And, if you’re like me and you’ve been getting your cardio by pushing your cart down the aisles of your local grocery store, then I’m sure you’ve noticed that how, er, unappealing the produce is looking these days, while over in the chip aisle that strategically placed new Doritos flavor has never looked so good! Spoiler Alert: yes sometimes I do eat Doritos, and Original is still the best.

HOWEVER, this is not the time for Doritos (new or original), or cookies, or wine, or any of that fun stuff we have been making excuses for because it was from Thanksgiving, or a holiday party, or Prince Harry and Meghan Markle are getting married. 

Summer is upon us, people, and you're either going to be cool and comfortable basking in the sun with your shoulders exposed, or you're going to be searching for the a/c while hiding in leggings, and tunics. Side note - my daughter, who is six, only wears leggings, she doesn't see any reason for trying to squeeze into jeans when leggings are way more comfortable - her words not mine; clearly I’m raising a confident genius. 

Wait, where were we… oh right, summer bodies - DUH! Which is likely the reason you’re even still reading, hoping I get to the point soon! You want me to impart my pearls of wisdom so you can get to work on that summer body the Friday before Memorial Day. Don’t worry, I got you; and you got this, with a few tricks and tips to help.

Rome was NOT built in a day

Guys, if you’ve been boozing it up every weekend, and ordering a daily takeout, you’re not going to do well if you start to subsist on kale and lemon water all of a sudden. Let’s be realistic here - If you’re used to drinking 6 drinks over the weekend, let’s aim for 4 this weekend. 

“How can I even do that,” you ask. “Going out to bars on the weekends is basically what keeps me sane, with my job/office drama/family/single life (delete as applicable).” Well, I am a realist! So here are my tips:

Firstly, only drink spirits - vodka, rum, tequila – pure, no mixers. You’ll find you’ll drink less, which will make you consume fewer calories but still get your weekend buzz. And, if you’re tempted to drink more, (we’ve all had THOSE weeks) order a seltzer in between each drink since that will make you feel full, while disguising the fact that you aren’t really drinking. Which leads me to my next point.

Plan ahead

OK, I know that wasn’t the perfect segue way, but I’ll try to come up with something more clever for the next one…  So, you know when you’re watching RHONY and Ramona and Bethany are fighting over some nonsense that is the same nonsense they've been fighting over since the show's inception? This is the perfect moment for step two!
 

This is the time where I pick up my phone and start scrolling around for recipes that are quick and easy. Now I KNOW you’re on your phone while you watch TV, so instead of searching around IG and ending up on Beyonce’s mother’s European vacation, navigate towards pages that can actually help you. I personally love @SkinnyTaste for her easy recipes, @AllRecipes has pretty quick delicious meals, and you could also visit my page - @VanessaRossettoRD - but that would be a shameless plug and I wouldn’t do that sort of thing.

But do your own searches, find the things you like, and – if it’s really great, send it to me on IG in my comments, I’m always looking for new recipes!

To the Store!

Now that you’ve planned ahead, you can shop! 

Meal prep is less daunting if you know what you’re making. Staples on my grocery list are: eggs, oats, almond milk, arugula, lemons, limes, avocados, onions, garlic, raspberries (8 g fiber per 1 cup when you’re craving something sweet), individually portioned 100 calorie bags of nuts, skinny pop (individually portioned bags), mini Kind bars (100 calories), non-fat Greek yogurt, peanut butter packets (Justin’s has 80 calorie individual packs), frozen bags of broccoli, green beans, and frozen cauliflower rice.  

I then add in ingredients from the recipes I found. 

My tip here is to plan 3 proteins, 1 starch, and 6 servings of vegetables that you can have on hand at home for dinners when you get home. That way when you come home from a long day, you don't have to stare into the abyss that is your fridge wondering what to eat - especially when it probably doesn't have any food INSIDE it right now anyway, but has plenty of those takeout menus stuck to the OUTSIDE, amirite? If your fridge is stuffed full of delicious food, you will heat it up and eat it instead of making that tempting call to your favorite pizza place. Trust me this is a way to avoid temptation, save money, and limit waste.

Get out there and exercise

Exercise will definitely help your summer body cause. But it’s also really good for your brain. And, it’s a great way to break up your day and stop you from raiding your cabinet, you know, the one with all the chocolate. If you’re looking longingly at your cabinet where you hid the cookies but the weather outside is nice, then even going out for a quick 30-minute walk is a win. It shifts your focus, makes you feel good and by the time you come back, you probably won't want those cookies anyway.

35 opportunities for greatness!

Look at your week as a succession of chances to reach your goal: you have 35 of them, actually. Every day, you get to enjoy breakfast, lunch and dinner and two snacks – one in the morning and one in the afternoon. That means you have 5 chances a day, and 35 chances a week to eat well! And, if you can eat well about 33 of those 35 times, you should be able well on your way to that summer body. 

And for those of you thinking to yourself “eat well” is not a tip, anyone can say that! Here are some specific guidelines: have 1-2 cups of vegetables at your lunch and dinner, make sure the serving size of carbohydrates is no more than about ¼-½ cup, and don’t drink your calories, try to keep to water and seltzer (or fizzy water as my kids call it).
Follow these five tips to get you ready for the summer, and you’ll see the difference – and whenever you decide to cast aside your leggings and tunic and dip your toes in the ocean, I’ll be right there with you.

See you on the beach!
 

Read more from the April Issue and see Nutrition for Your Summer Body 2018 by Vanessa Rissetto, RD. in mag.

SOMETHING YOU SHOULD KNOW | CLEANSING

Whether you're a cleanse queen or are new to the world of cleansing - this time of year makes us think about incorporating this into our routine! This month's Something You Should Know focuses on questions we have about doing your next cleanse. We enjoyed Raw Generation's range of flavors and sat down with Jessica Rosen to find out about their brand as well as what we need to know.

ATHLEISURE MAG: Tell us about the brand Raw Generation. 

JESSICA ROSEN: When I completed graduate school and was starting my career a little over a decade ago, I was exhausted, sick all the time, and overweight. In 2010, I lost both of my grandmothers to cancer within six months of each other. The abruptness of this loss changed my outlook on what it means to truly be healthy. 

I vowed to educate myself on nutrition so that I could help my loved ones lead long and healthy lives from then on. I began researching the role foods play in a person’s health, including how what you eat affects your weight, and I enrolled at The Institute for Integrative Nutrition to become a Certified Holistic Health Coach. While enrolled, I personally tested different ways of eating and found that a diet emphasizing raw foods, and more specifically raw juice, was the key to a healthier body, including weight loss. Weight loss is a major component, not only of how you feel about yourself, but how healthy you are.

My father and I started developing Raw Generation early in 2012 because we saw a need for convenient foods that are truly healthy. We believe lack of time, money, or convenience, shouldn't be an excuse not to feed your body what it needs to thrive. My initial goal was only to help myself and my family, but since the beginning of 2012, I've expanded my goals to helping everyone.

Raw Generation's cleanses, juices, soups, and smoothies were designed for people who want to lose weight in a healthy way without counting calories, keeping track of points, or spending hours in the kitchen. Using whole fruits, vegetables, nuts, seeds, and spices, without any preservatives, chemicals, and artificial ingredients Raw Generation is creating the highest quality products to help anyone lose weight, have more energy, feel better, and be healthier.- 

AM: How important is including a cleanse in your diet?

JR: At a minimum, I aim to cleanse once every three months. From time to time it is good to give your body a rest from the stresses of everyday life. Juice cleansing is a good way to:

Give your digestive system a break so your body can heal and repair itself quickly

Feed yourself pure nutrition that your body can absorb immediately

Help your liver and kidneys detoxify your body

Give your body what it needs to slim down and have more energy

AM: What happens during a cleanse and why should you do it?

JR: Toxic build-up is often the cause of weight gain and disease in our bodies. Dietary cleansing draws out these toxins, allowing for inner healing and a healthier, slimmer you. Cleansing approaches the body from a fundamentally different perspective than calorie-restricted diets. Instead of counting calories and eating less, a proper cleanse is comprised of eating nutritionally abundant foods so that the body can purge toxins and wastes that accumulate in organs and weigh us down.

Cleansing is a prime way to jump-start a healthy program or a tremendous way to boost an existing healthy program. No matter which type you choose, you will see very real benefits in your body, from weight loss to clearer skin to more energy to better sleep.

AM: How can someone cleanse in a healthy way?

JR: Ideally, cleanses should be done at a time when there is minimal stress and physical demands. Your body will be hard at work detoxifying, and so it’s best if you are able to rest and take it easy throughout. However, if you have an athletic, active lifestyle, you can still do a cleanse! The key is, you should be sure that your daily caloric intake is adequate and that your cleanse contains a source of plant-based protein to support your body’s demands.

It’s also essential that you ease into a cleanse so that it is not a shock to your system (and you avoid unpleasant detox symptoms). In the days prior, you should eat lots of whole, plant-based foods,  avoid dairy, grains, fried or processed foods, sweets, artificial creamers & sweeteners, soda, & alcohol, and drink LOTS of water.

Cleansing is NOT fasting.

An ideal cleanse should involve adequate caloric intake to sustain regular daily functioning, while at the same time, encouraging the body to eliminate toxic waste. This can be done in three different ways, each with varying levels of difficulty - juice cleansing, smoothie cleansing, or an all raw food cleanse (that also includes the juices and the smoothies).

Various Ways to Cleanse Your Body:

Juice cleansing is traditionally done for a shorter duration of time and promotes fuller cleansing at a quicker rate, while still being nutritionally sound if juice from leafy greens are a significant portion of the cleanse.

Smoothie cleansing is usually easier to sustain for a longer period of time, and also promotes full cleansing, just at a slightly slower rate. As long as dark, leafy greens are included in a good portion of the smoothies, this is also nutritionally sound for longer lengths of time. 

Raw Food cleansing would include juices, green smoothies, and a wide variety of fruits, veggies, raw nuts and seeds to ensure adequate nutrient intake. This can also include healthy teas and other superfoods. This type of cleanse can be the most satisfying because there are a lot more options.

AM: What are the various cleanse options that Raw Generation has available and how do you know which one is right for you?

JR: Skinny Cleanse - Our most popular cleanse option, providing 6 cold-pressed juices a day. It’s perfect for everyone who wants to jumpstart a healthier lifestyle and shed a few pounds fast. However, if you select the Skinny Cleanse you should be sure to do it at a time when you have minimal physical demands.

Protein Cleanse - A great option for those who want to detoxify without giving up their everyday level of physical activity. This cleanse has 3 cold-pressed juices and 3 protein shakes for each day, so you can stay energized and build muscle throughout.

Skinny System - Both a cleanse AND a long-term meal plan. It’s perfect for anyone who has a larger appetite and needs something to fight off savory cravings, providing 3 cold-pressed juices, 2 savory soups, and 1 protein shake for each day. The addition of fiber will help sustain your appetite and fight junk cravings.

Soup Cleanse - Our lowest sugar, highest fiber cleanse option. Great for anyone who is watching their sugar intake and prefers savory flavors to sweet. This cleanse gives you 3 soups and 3 cold-pressed green juices each day.

Keto Cleanse - Our newest product was designed for people who are already on a keto diet and want to detoxify, OR want to kick off state of ketosis. This cleanse is high in healthy fats with minimal carbohydrates. This is a great way to neutralize the unhealthy acidity that occurs if you are eating a diet that is particularly rich in meat and dairy while still maintaining ketosis.

PHOTOS COURTESY | RAW GENERATION

Read more from the March Issue and see Something You Should Know | Cleansing in mag,

SPOTLIGHT ON AGING WITH DR. NICK PERRICONE

Many times, when we ask our friends and those interviewed in our issues, we always hear about them using Perricone MD, which is a line of beauty items that focus on fighting the signs of aging. We're always excited to see what is next with the brand. In addition to skincare, Dr. Nick Perricone has now included hydrogenated water. We're so pleased to share our interview with this innovator.

ATHLEISURE MAG: Many of our readers are familiar with you and your brand, Perricone MD in terms of beauty. Please tell us about how you got into the beauty industry as well as what was
the moment that initiated you creating a skincare line?

DR. NICK PERRICONE: My initial quest to find ways to stop, prevent and reverse the negative effects of inflammation in my dermatology patients led the foundation for Perricone MD. My
scientific studies have resulted in 150+ US and international scientific patents for the treatment of skin and systemic disease, for reversing and preventing damage to skin caused by factors
such as age, the sun, the environment, and hormonal changes. Because my focus is on treating the underlying inflammation as the causative factor, my research focuses on utilizing antioxidants, which act as natural anti-inflammatories from nutritional substances, in topical formulations.

My goal is to treat aging and the signs of aging, including aging skin as a disease— rather than just cover up the problems, because chronic, sub-clinical inflammation (invisible to the eye)
the root of many diseases associated with aging, including aging skin. And so my goal is to reduce inflammation at the cellular level through the creation of a three-tiered anti-inflammatory program consisting of:

1. Anti-inflammatory diet
2. Anti-inflammatory nutritional supplements
3. Anti-inflammatory topicals

Therefore, creating topicals that also act as antioxidants, nature’s natural anti-inflammatories, was and continues to be my inspiration.

AM: Your skincare line includes topical products as well as supplements - why is this an essential mix in terms of taking care of and maintaining your skin?

DR. NP: Supplements and topicals work synergistically and therefore I recommend that we take antioxidants and vitamins as supplements and apply them topically as well.

To receive therapeutic amounts of certain nutrients, such as alpha lipoic acid, supplementation is necessary because it is difficult to get adequate amounts from the foods we eat. Luckily, nutritional supplements have come a long way from the minimal, “one-a-day” multivitamins of past generations.

Now we have highly targeted antioxidants, amino acids, vitamins, and minerals that can do everything from sharpening our brain power, repairing cells, and burning fat to increasing
muscle tone, restoring memory and heightening libido. Many of these super antioxidants penetrate right into the cell where they combat free radicals and decrease inflammation. Because of this, the right supplements can keep us much younger than our chronological years.

Supplements of high quality can (in addition to the anti-inflammatory diet) create beauty from the inside out. Nutrients that possess anti-oxidant properties act as natural anti-inflammatories.
I recommend a variety of nutrients that are designed to work synergistically to enhance the benefits of the anti-inflammatory diet. These nutrients offer anti-aging, anti-inflammatory, and fat metabolizing boosting benefits and help prevent and reverse oxidative damage on a cellular level, of critical importance as we age. The same level of repair cannot be achieved through diet or topicals alone.

AM: A number of celebs we have talked to, introduced us to Dr, Perricone Hydration Water - when did you realize that this is an area you wanted to include within your brand?

DR. NP: When I was first introduced to hydrogen as a therapeutic substance more than five years ago, and learned of its powerful antioxidant properties, I recognized an affordable, available and non-toxic solution to many of the chronic, debilitating diseases and accelerated
signs of aging that currently plague both children and adults the world over.

AM: Hydrogen Water has been a trend on the rise and many would assume that this ingredient is already in water, is there more of this element - what makes hydrogen water so different then what we drink at home or purchase in stores?

DR. NP: When hydrogen is infused in water, at measurable therapeutic levels, it provides instantly available benefits, positively affecting gene regulation and gene expression, while silencing negative genes. For the past three decades my life has been devoted to researching the mystery of aging. As a dermatologist, finding therapeutic interventions for aging skin has
been a particular interest and passion. In my first book I wrote about the importance of beauty from the inside out and how low-grade inflammation works nonstop to degrade all organ systems — including the skin. Nothing has excited me more than the discovery of hydrogen and hydrogen-infused water. I have never seen anything that has so much activity, giving us increased physical and mental energy on a cellular level, while providing superior protection from free radicals—a major contributor to wrinkled, sagging skin.

AM: How is Dr Perricone Hydration Water different then other hydrogen offerings in the market?

DR. NP: There are other forms of hydrogen water available - in stick and tablet form, in pouches and other types of containers.

Perricone Hydrogen Water is regularly tested to insure efficacious levels of hydrogen. Cans are specially designed with a polymer coating to contain and protect the hydrogen water ensuring that you receive optimum levels of hydrogen.

AM: Why should someone drink Dr Perricone Hydration Water and what are the benefits of consuming it?

DR. NP: Before now a natural beauty and energy drink which enhances the mood and at the same time make us more awake — without being over-stimulated as is seen when ingesting
caffeinated and sugared drinks, did not exist. Thanks to the discovery of hydrogen water we now have a safe and effective way to increase energy levels and focus, both mental and physical, in a safe and effective manner, while increasing feelings of well-being. And without the jitters or any of the unpleasant side effects found in traditional energy drinks.

• No Calories
• No Sugar
• No Caffeine
• No Artificial or harmful ingredients, coloring or additives of any kind
• Portable, can go anywhere, work, gym, play
• Increases productivity safely
• Instant, convenient no preparation involved

Just pure water infused with molecular hydrogen.

The benefits of hydrogen water include the following:

• Has beneficial effects on all organ systems including the skin
• Natural antioxidant/anti-inflammatory
• Increased energy
• Improved athletic performance
• Increased endurance
• Speeds muscle recovery
• Increased sense of well-being
• Enhanced cognitive function
• Reduced travel fatigue
• Protects against the effects of intoxicants

AM: How does this water play well with the family of products that you offer at Perricone MD?

DR. NP: Its powerful antioxidant properties make it the perfect complement to topicals creating beauty from the inside out.

AM: How much Hydrogen Water should be consumed throughout the day/week?

DR. NP: Three 8.3 ounce cans or two 12 ounce cans daily. After a vigorous workout you can follow with another eight or 12 oz can later in the day.

AM: You have always been at the forefront of great skin from product offerings, your patients and as an author. What other products should we keep an eye out from you on as we continue into 2018.

DR. NP: A higher potency Cold Plasma as well as a focus on hydrogen topicals.

AM: If you could create an essential kit of must haves for skin, what would you suggest should be in it?

DR. NP: Hydrogen water, supplements formulated by a reputable company and topicals with antioxidant properties.

AM: With cold temperatures rising, how should we protect our skin from the elements?

DR. NP: Winter often brings us dry skin, which is actually a manifestation of chronic sub clinical (invisible to the eye) inflammation. For optimum resolution, follow the three – tiered anti-inflammatory program, which consists of anti-inflammatory foods, anti-inflammatory, antioxidant supplements and topical anti-inflammatory anti-oxidants. While topicals can do wonders, it is of critical importance to not forget the dietary component which can both cause and make worse all of these conditions. Alpha lipoic acid as a topical is great because it normalizes the skin.

You can counter the causes of dry, flakey skin internally through a healthy diet and by taking nourishing, antioxidant-rich supplements and topicals that contain Alpha lipoic acid. ALA works synergistically with other antioxidants in the skin to reduce the damaging inflammatory
effects of ultraviolet radiation. Its antioxidant properties act as natural anti-inflammatories to counter the dry flaky skin.

Also take essential fatty acids in the form of omega 3 fish oil capsules and make sure to include cold water fish such as salmon, nuts and seeds and coconut oil in your daily diet.

AM: For those of us that travel frequently, what should be in our carry-on to ensure that are skin glows and doesn't have the tired looking effects of long and sometimes delayed travel!

DR. NP: A special note on travel fatigue:

The drinking of hydrogen infused water can have a dramatic effect on people who are travel fatigued and sleep deprived. Drinking 8 to 12 ounces of this water can relieve symptoms in 30 minutes to one hour.

PHOTOS COURTESY | DR. PERRICONE HYDROGEN WATER

Read more from the March Issue and see Spotlight on Aging with Dr. Nick Perricone in mag.