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You might have heard a lot of people say that ‘Oh, she eats a lot, but it is her genes and metabolism that don’t make her fat.’ Well, it is correct, people with good metabolism to have a slimmer body type. So, what is metabolism? Metabolism is a term used to define a composition of all the chemical reactions taking place in your body. It is because of these reactions that you can function and live. A lot of times, metabolism is used interchangeably with metabolic rate i.e., the number of calories burnt. So, if the metabolic rate is higher, you’ll burn more calories, and if you burn more calories, you lose more weight and stay slimmer. Also, it is believed that people with good metabolism tend to be high on energy and relatively feel better through the day. Now, here, we have come up with a few quick and effective tips that can help you boost your metabolism. Let us take a look at them one by one.
Include a lot of protein in your diet
When you eat food, it accentuates the metabolism for the following 2-3 hours. This is predominantly TEF or the Thermic Effect of Food. TEF occurs to compensate for the additional calories that are required to process, absorb, and digest the nutrients present in the meal. Now, in food, too, protein is known to cause the highest boost in the TEF. Following a popular study, protein accelerates the metabolic rate by 15 to 30 per cent. On the other hand, fats impact the rate by only 0 to 2 per cent, while the carbs boost the rate by 5 to 10 per cent. Robin, who offers online accounting assignment help services, says that protein gives you a feeling of fullness and thus prevents you from overeating.
Have cold water
Anyone who prefers cold water over carbonated drinks is far more successful at shedding weight. It is so because all the carbonated drinks are heavy on calories, so when you replace them with cold water, you drastically reduce your calorie intake. Also, when you drink water continuously through the day, it boosts your metabolism. Following a study, it was proven that when you drink 17 ounces of water, you’ll experience an improved metabolic rate by 10 to 30% for an hour. Zain, who offers online do my assignment services, says that when you drink cold water, the calorie-burning rate is higher, as the body needs to deploy more energy to heat this water to match the body temperature. Further, water gives a feeling of fullness. So, for improved metabolism, you should consume a glass of water 30 minutes before your meals.
Try HIIT
A HIIT or a high-intensity interval training workout is an intense workout that helps in burning a lot of calories even in a shorter span. It is believed that a HIIT workout can increase your metabolic rate, and help you burn fat at a faster rate.
Lift weights
We all know that in comparison to fat, muscle is metabolically more active. So, when you build muscle, it can have a direct impact on your metabolism. Thus, a muscular person is more susceptive to losing high calories even when the body is at rest. Chris, who recently had to pay for research paper writing service, says that the good thing about lifting weights is that it stimulates muscle gain. However, despite that, there’ll be weight loss, and it will be effective fat loss and not muscle loss.
Stand up more
Honestly, sitting down too much isn’t the best thing you do for your health. A few health experts also relate sitting too much to the ‘new smoking.’ It is so because when you sit for long hours, you tend to gain weight and lose fewer calories. So, people who have a desk job should always make it a point to stand up every few hours for short breaks.
Drink Oolong tea or green tea
It is seen that oolong tea or green tea tends to increase the body’s metabolic rate by 4 to 5%. Both of them aid in converting the stored fat in the body into 3 fatty acids, that boost up the body’s fat-burning ability by up to 17%. Jia, who offers the best data science certification online, says that since the teas are lower in calories, they are excellent for both weight loss and its further maintenance. Health experts believe that the metabolism-boosting ability of these teas will help you overcome your difficulty in losing weight and facilitate the process by boosting your metabolism.
Add a lot of spicy food to your diet
Spices, such as pepper has capsaicin in it. Capsaicin is incredibly helpful in boosting the body’s metabolic rate. Studies suggest that consumption of pepper helps burn about 10 more calories per meal. Linda, who offers online research paper writing service, says that though the impact of spices on weight loss is small, in the long run, it can be incredibly beneficial. So, it is best to combine the spice consumption with the other metabolism-boosting strategies in the list to make the most of it.
Sleep for 6-8 hours every day
People who sleep less are more prone to obesity in comparison to others who get at least 6 hours of sleep every day. It is definitely linked to the impact of sleep deprivation on a slowed metabolism. Hannah, who works with EduWorldUSA, says that people who sleep lesser tend to experience higher blood sugar levels and insulin resistance. Both of these put you at risk of type 2 diabetes. Moreover, people who sleep less experience a release of a hormone called ghrelin, which is known to make you hungry and hamper your feeling of fullness. It is possibly, the reason why when you sleep less, you feel hungrier.
So, these are the 8 most effective and helpful techniques to help you boost your metabolism. If you have more tips to add, you can put them down in the comments below.
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Do you run every morning? Do you work out frequently?
If you do, then you probably have an idea of the struggles athletes go through. Doing athletic activities frequently makes the muscle of sport enthusiasts and athletes (especially) get sore. A very common painful area for most athletes is their back. The vertebrae (particularly the lumbar vertebrae) in the back receive several sensations during athletic activities that can account for the back pain felt by many athletes.
This is why at the end of a day filled with many such activities, every athlete wants to get back home to a mattress that enables them rest and also relieves their sores and particularly, their back pain. No athlete wants to go home to a mattress that is so hard that it does not offer the comfort they need or so soft that it does not support the important structures in the body while they are resting.
So, how can an athlete choose the best mattress to help them relieve their back pain? Many mattress brands would call your attention to themselves every single day, but which of them will help you get up every morning with significant relief of the previous day’s pain.
Memory foam and latex mattresses are commonly used among users with back pain and the reason is not far fetched—it relieves their pain.
Memory foam is our pick because it relieves pain, it works with the body contour and it also cushions the body. While memory foam allows broader parts of your body such as your hips and shoulders sink into the mattress, narrow parts such as your feet and waist stay right on top. This way, your body can stay resting in its natural body curves. This also means that each time you fully rest your back on the bed fully, you will be relieved of your pain.
If an athlete’s mattress does not conform to the natural body angles, then resting would not be as effective in the relief of back pain.
Moderately-firm latex mattresses or memory foams are better choices. With the surface, the body is not kept in any unnatural alignment and support is given to parts of the body that need rest. Hence, if any athlete is looking to get a mattress, it won’t be wise to choose just any mattress but be sure to go for one with memory foam technology.
However, this is not to say that memory foam mattresses have no flaws. A major concern about these products is the fact that they tend to trap heat. This implies that even though it is soft and tends to relieve your back pain, it will still seem as though you are sleeping on a hot mattress at night.
This flaw has been complained about in the past and so, in recent times, brands have not been slacking in addressing this issue. This is seen in the fact that they are now putting the materials they use in the production of memory foam mattress in check. As opposed to using synthetic materials, they are now going for plant-based, natural materials which are sure to give users a cooler feel while they are sleeping.
Hence, it is not still enough to get just any memory foam at all. You also have to take into consideration the producer of the mattress, the manner in which it was made and the materials that were used in its production. Reviews are helpful in getting the best of memory foams. An interesting review you can read is the Best Adjustable Comfort Beds: Top Picks & Reviews.
After comparing several options, a recommendation you can trust is the Amerisleep AS2. It is a great mattress which is confirmed by Business Insider as the “best mattress for back pain.”
Amerisleep’s AS2 gives the exact amount of support you need for your back when you are treating back pain or trying to prevent back pain.
Amerisleep’s AS2 is also a great medium-firm memory foam, as it uses high-quality materials and ensures pain-free sleep for several years. Hence, it is one great investment no athlete will regret.
It is best for sleepers who sleep on their backs or on their sides (which are actually the best ways to sleep) and it was also made using plant-based materials.
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Everyone on this earth wants to stay fit and healthy. No one wants to live a life which is unhealthy. Because of that, most people join various fitness institutes. They also take up the right diet program which can help them to keep up with their fitness. Everyone believes that your fitness depends 80% on what you eat and 20% on how you experience. However, this is the foundation from where most people are failing to achieve the fitness they want.
If you are one of them who believe that your fitness depends on your diet and your exercise solely then you are very much wrong because it is not. There are certain other things on which the result of your fitness-oriented lifestyle will depend. However, those things play their role in a passive way and that is why most people fail to recognize its importance. One such thing on which your fitness lifestyle pivots around would be the mattress you use on your bed. If you don’t use the right mattress, you will never be able to get the kind of fitness you desire.
Now, most people will not be taking this seriously because it is not a cliché notion as far as the fitness industry is concerned. However, those who will not take it seriously will find disappointment because they will not be able to find the kind of results they want from their fitness lifestyle. There can be no denial that a good mattress will help you to maintain your fitness. Let’s see the impact a mattress can have on your fitness lifestyle.
Giving You Proper Sleep
When you are in a fitness lifestyle, your sleep becomes very important. If you don’t sleep in a proper way then for an adequate time then you will not be able to maximize the work that you have put on in the gym. That is why you have to sleep in a proper manner to achieve proper fitness level. To sleep in the best possible fashion, you have to understand the need for having the right mattress for you. In this case, if you sleep on an eco friendly mattress topper, you will be able to sleep in a proper way and also maintain your fitness in the best possible fashion.
Take Proper Rest
You will also have to take proper rest when you are looking to achieve the fitness and the physique of your dreams. In that case, what you should be looking to do is get yourself a hybrid mattress king which will surely help you to find comfort while you take a rest on the best. Maximizing your resting time is the key to success for those who are looking to enhance their fitness. With the right mattress, you will be able to do so in the best possible way.
Be Mentally Prepared
After a certain time of exercising, you will lose the urge to hit the gym time and time again. In such a scenario, the one thing that can really help you to succeed is the mental strength which you can have by sleeping in a proper way. When you wake up feeling refreshed, you will be mentally prepared for the challenges lying ahead and you will hit the gym to remain fit.
Final Thoughts
Finally, if you want to ensure that you stay fit then you have to read the best mattress buying guide 2019 which will help you to buy a mattress according to your fitness lifestyle. Once you start using the right mattress, your fitness lifestyle will enhance in a staggering way.
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Lack of sleep is such a universal problem that the National Sleep Foundation has proclaimed the week of March 10th as Sleep Awareness Week.
How do you assess your bedroom habits and optimize your nighttime routine for better sleep? To find out, we turned to Dr. Sanam Hafeez, a New York-based neuropsychologist and faculty member at Columbia University.
Studies show that sleep quality is directly related to sleep hygiene. So could it be that your nighttime habits are causing you to lose out on the benefits of quality sleep?
Dr. Hafeez says that “not only are people unaware of why they are suffering from insomnia or not getting quality sleep but they are unaware of the effects this has on their health, daily functions and brain.” The New York-based Neuropsychologist explains that a large part of insomnia is a result of poor sleep hygiene.
The National Sleep Foundation defines sleep hygiene as “a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.”
Here are 10 behaviors that could be causing a decline in your sleep quality and tips from our neuropsychology expert explaining how to fix them!
Working Out Too Late Into The Night
Working out can help de-stress the body and reduce anxiety. However, “if done too close to your bedtime your body might still feel the adrenaline and pump of the workout and it might be difficult to fall into a sedative state,” says Dr. Hafeez.
Having A Smoke Or Some Caffeine Too Close To Bedtime
“Nicotine is a stimulant and it is well known to cause insomnia. Depending on how your body processes nicotine you could be putting yourself at risk for low quality sleep which means a lack of REM sleep,” warns Dr. Hafeez. This stage of sleep is where we recharge the most throughout the night. In other cases, people unassumingly snack on chocolate or have a soft drink that contains caffeine and that caffeine will keep you in a state of alert and it will be more noticeable that you are alert as you stare at the roof without any other activity. “Caffeine is great at work when you need a little help staying alert, but at night it can cause you to miss out on that much-needed recharge,” Dr. Hafeez says.
Using Your Bed For More Than Just “Bed” Functions
Much like productivity professionals advise maintaining a designated area
for studying or work, sleep experts say your bed should be used almost exclusively for sleeping and sharing intimate moments with our spouse or lover. This is because, “the brain has a hard time adjusting to sleep mode if it gets used to being on the bed all the time, eating, watching tv, studying or just hanging out. You’ll have a harder time shifting into actual ‘bedtime,’ explains Dr. Hafeez.
Eating Too Late Into The Night
For late night munchers, it is no strange notion that after a binge session at 3 a.m it may be a little difficult to fall asleep. “Your system is stuffed. Depending on how much you eat you may feel bloated or hyperactive. This can result in you feeling uncomfortable. If you’re on a diet you may feel guilty for breaking your regimen,” says Dr. Hafeez. All of these things cause your brain and system to be preoccupied with all but falling asleep.
Though It Is A Sedative, Alcohol Will Ruin Your REM Sleep
Many people say they sleep better after drinking. That may be true for a glass of wine with a light dinner but “a restful sleep is not the same as blacking out or drinking so heavily that you find yourself inebriated prior to sleep,” explains Dr. Hafeez. Alcohol disrupts the way our body absorbs liquid, thus causing urgent and frequent needs to go to the restroom to urinate. Dr. Hafeez also says alcohol tends to disrupt the restful stage of REM.
Going To Bed Angry Will Make It More Difficult To Fall Asleep
Not only is “don’t go to bed angry” good relationship advice, it turns out it ’s great psychological and sleep hygiene advice. Dr. Hafeez explains that “if you are able to leave things off with someone in a better place or in a place of ‘we will work this out in the morning because we care for each other,’ you have a better chance of letting your body relax into sleep.” If you aren’t able to calm your frustration for the night you may find your mind circling the problem until the sun comes up.
Clinging to Your Cell Phone While Trying To Doze Off
This is a major issue in today’s digital age. People are tuned in to their phones too late into the night, reports show. “As more and more people opt to have their phone by their bedside and go to bed staring at their screens there is an increase in phone-related insomnia. Our eyes stay alert with the light of the screen explains Dr. Hafeez. “The constant scrolling and continued processing of information make it so your brain never begins relaxing,” she says. Tips for avoiding this issue are to leave your phone across the room. This also helps when waking up in the morning and having to walk across the room to turn your alarm off.
The Room Temperature Is Not Optimized For Sleep
Optimal room temperature is commonly thought to be 60-67 degrees according to the national sleep foundation. “Your body has a way of regulating temperature relative to the temperature of the room in order to relax you into sleep,” says Dr. Hafeez. If the room temperature is too hot or too cold it can cause discomfort that will wake you up throughout the night or keep you from falling asleep at all.
Poor Lighting Environment
If a room is getting too much light coming in from the window or from your bedroom hallway it can be difficult to sleep. “Many people with light sensitivity will use blackout curtains to optimize the room for sleep. When clocks move forward and the sun rises at an earlier time people often struggle to acclimate themselves to the new time because the sunlight is waking them up,” says Dr. Hafeez
Napping During The Day
Sleep is a recharge for the day's activities. If you are constantly napping or napped too heavily during the day, your mind won’t be as tired as it usually is once it’s time to tuck into the sheets for the night. “Napping if necessary is not a bad thing. But one 20 to 30-minute nap is very different than sleeping all day and then struggling at night to sleep,” says Dr. Hafeez.
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Getting the right amount of deep and restful sleep each night is more significant for muscle growth than most bodybuilders realize.
Making sure that you receive enough rest every night is going to:
● Make sure your mood, energy, motivation and concentration levels are remaining at peak condition whether you're in the gym or not.
● Optimize the production of crucial fat burning and muscle building hormones like IGF-1 and testosterone.
● Enhance your body's ability to efficiently use fat for energy rather than muscle by reducing your respiratory exchange rate (RER).
● Lower your levels of the hormone. This is good because it wastes muscles and increases fat storages.
This just covered a few of the many advantages that a good night's sleep can offer you. When you are noticing that you're having a hard time getting to sleep or you are not sleeping deeply for enough time before waking up, you could be on the path towards chronic sleep deprivation. It gives you the opposite of each of the effects listed above.
The following details a few of the best sleep tips for bodybuilders that you can try out right away to cut down on how long it takes for you to fall asleep and sleep deeper and longer than ever before.
Making sure your sleep and wake times are the same each day is going to help you control your body’s internal clock. It will put you in the habit of “expecting” to fall asleep and wake up at a specific time each day. This is going to improve the amount of time you need in order to fall asleep and it will help your quality of sleep overall.
Even though this will not be a viable option for certain people because of the way work or school times vary, try your hardest to set a schedule and follow it closely—even on weekends.
When you need to finish some work at night or some other “mentally stimulating” project, use a table, desk, couch or somewhere else other than your bed. Merging your sleeping area and working area into one and the same place is a huge mistake many bodybuilders make. You are looking to get your body to associate the act of crawling into bed with relaxation, rest and pleasure instead of pressure and problem-solving.
Using the best mattress on the market for bodybuilders is also going to help you enhance your sleeping patterns as well as the association your mind and body makes with your sleep spot. Mattresses can become quite expensive, but you can potentially find some good deals that make the purchase more manageable.
Dim the lights and power down each of your electronic devices such as your television, laptop, smartphone or tablet at least 30 minutes before you head off to sleep. Bright lights are going to suppress your body’s natural melatonin production. This hormone is primarily involved in regulating your sleep patterns. Your levels of melatonin raise as it gets darker. It tells the body that it is bedtime and lets you nod off faster to keep you asleep longer.
Rather than channel surfing, watching YouTube videos or texting before you go to sleep like the majority of people, devote that 30-60 minutes towards finishing up some reading, listening to an audiobook or meditating.
This is going to vary depending on the person, but it's typically a good rule of thumb to avoid eating too much or too little before bed. Eating a large meal before you hit the hay is usually going to make it more difficult to fall asleep. A stomach that won't stop growling is obviously not that helpful either.
Consuming a small to medium sized snack a few hours before going to sleep is going to let you sleep more peacefully and the insulin release that follows will improve melatonin levels as well.
Make sure your sleeping environment is optimized enough to give you the very best provisions for promoting deep and restful sleep:
● Ensure your room stays a nice and comfortable temperature of around 68 degrees.
● Make use of a sleeping mask or blackout curtains in order to darken your environment as much as possible.
● Eliminate any background noises that may suddenly wake you up. Sleep in a noiseless room with earplugs and/or white noise such as a humidifier, fan or something else.
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We've been working within 2019 for a few weeks now, and whatever our goals are, it's still early enough to make a few tweaks on a number of our activities. We got the chance to catch up with Terry Cralle, RN, Clinical Sleep Educator to talk about sleep. We all know that this is an important activity, but we really wanted to find out what we could do to get more sleep as well as additional elements of this important health cycle!
She broke down the importance of our initial steps in getting great sleep, how we can optimize our bedroom for better sleep, whether we should go comando or not (and the benefits either way), how we should take eight and the ease of great sleep.
A New Year is upon us and for many of us, when it comes to our New Year’s resolutions, it’s “here we go again.” Will the gym membership go unused by mid-January or will the dieting trail off, as it usually does, as the days tick by? Whether it’s weight loss, new fitness goals, completing that degree, a new job or better financial decisions, there’s a lot that can and should be accomplished in the new year – but the question is: How do you get motivated and see resolutions through to completion? What would help ensure success with these goals – no matter the time of year? Is there a “secret sauce” that can help people achieve their new year goals – not to mention career and life goals?
The First Step is Sleep
The answer is a resounding “yes!” There definitely is something that can help us see our resolutions through, achieve successes and realize our full potential. It’s called sufficient sleep. Yes, it’s often disregarded or overlooked – but it shouldn’t be – as it is an incredible performance enhancer and game changer, especially for those who have not used it to their full advantage.
Sufficient sleep, often overlooked as an indulgence, rather than a biological necessity, can easily become the catalyst for seeing any goals through to success. Adequate sleep can provide what our bodies need, directly affecting our ability to succeed at what we set out to do.
There are many ways to optimize sleep. Here are easy things you can do now that can impact the way you view sleep and the way you get sleep.
Start by Optimizing Your Bedroom for Better Sleep
The bedroom is for sleep. Period. It is no secret that the bedroom environment can have an enormous impact on sleep quality and quantity. Are stacks of bills piling up on the dresser or is there unfolded laundry waiting to be put away? Has your bedroom become a storage room for unused exercise equipment or stacks of magazines? Has your mattress seen better days? How about the clutter spilling out from under your bed?
You may be pleasantly surprised by how a few tweaks will help transform your bedroom into a relaxing, serene, inviting and sleep conducive sleep sanctuary. See for yourself whether transforming your bedroom leads to better sleep quality. Consider the following for better sleep and better wake quality:
Do your bright red or purple bedroom walls make a statement? Bold colors may be affecting your sense of serenity and relaxation at bedtime. Consider borrowing a color palette from nature (think soft sky blues, pale forest greens and even the silver from moonlight) or light neutrals to soften things up a bit.
How does your bedding look and feel? White bedding is often associated with luxury and cleanliness. If the thought of crisp, clean white sheets makes you want to crawl into bed an hour earlier, even better.
A plant or two will not only look pretty, but can help improve bedroom air quality. According to NASA research, some plants act as natural indoor air purifiers, including the snake, English ivy, and spider plants. (Note that some plants can be toxic to children and pets.)
Clutter, junk, and piles of stuff create visual chaos — which is distracting and stressful, not to mention dust-collecting – all of which can negatively impact your ability to relax and fall asleep. Go minimalist by taking out extra stuff – even furniture. An organized, neat and sparse bedroom is more relaxing and conducive to sleep than one that is cluttered, disorganized and overwhelming.
Bright overhead lights should be avoided in the evenings and before bedtime. Have soft lighting options available in your bedroom and consider motion-detecting night lights to help safely navigate 3 a.m. trips to the bathroom.
Let’s face it: getting into a well-made bed feels wonderful at the end of a long day, and for many, an unmade bed is an eyesore. A survey conducted by the National Sleep Foundation (NSF) found that respondents who made their beds daily were 19 percent more likely to report quality sleep. However, there is some controversy about a made bed trapping in moisture and thereby worsening dust mites. If you like the look and feel of a made bed, consider pulling back the bedcovers as soon as you get out of bed in the morning to let your bed air out and then making it up at least an hour later. This may also be a good idea if you have pets who like to sleep on the bed during the day. If you opt not to make the bed, at least straightening the bedding can help give the bedroom a neater appearance.
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Give Some Thought to PJs – or Not
While this aspect of sleep is rarely given a second thought, let’s take a moment and consider how we feel during the day when we rock an outfit that looks great, feels comfortable and fits well – it really contributes to us having a good day as opposed to a not so good one. It goes the same with sleep. For optimal sleep performance, real pajamas that you only wear to bed are ideal. Don’t wear the same clothes that you work out in or go shopping in. Avoid tight or constrictive clothing that have uncomfortable straps, tags or anything that will bunch up or twist when changing position during sleep.
Changing into comfortable and designated sleepwear is a critical component of an effective sleep strategy. In fact, the term enclothed cognition is a term used to describe “the system atic influence that clothes have on the wearer's psychological processes.” Changing into designated jammies can give your brain the cue for “it’s time to go to sleep,” rather than “it must be time to hit the gym.”
There are many types of pajama fabrics available — silk, flannel, linen, cotton, even cashmere — so choose what feels best for you and your sleep style. (Do you sleep hot, cold, with lots of covers, without?) Surprisingly, wool can be ideal for a variety of sleepers. Published in 2016, research in the journal Nature and Science of Sleep found that wool did a good job at regulating body temperature — keeping the sleeper in what is known as “the thermal comfort zone.”
Sleeping in your birthday suit is another option. It is said that sleeping naked can help prevent overheating – result ting in deeper sleep. Buff sleeping is also reported to increase the storage of brown fat, the type of fat that burns calories. It is thought that increasing brown fat may help with weight loss, while improving insulin function and glucose levels. An added bonus is the fact that the skin-to-skin contact that naked sleep lends itself to creates a boost in the feel-good hormone oxytocin (often referred to as the love hormone), which contributes to increased feelings of intimacy and bonding. In fact, a British survey of over 1000 couples found those who slept in the buff reported happier relationships than those who slept in PJs. Alternatively, sleeping in as little as possible may be a happy and healthy compromise for those who don’t want to go totally commando.
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Take Eight
Statistically speaking, far too many of us fall into the category of not sleeping enough. According to the CDC, one third of the adults in the U.S. report that they usually get less than the recommended amount of sleep (7-9 hours a night). Insufficient sleep is a serious and costly problem associated with many health conditions — including heart disease, stroke, type 2 diabetes, heart disease, obesity, and depression. Insufficient sleep is also linked to motor vehicle crashes and workplace accidents.
Sleep fuels the body and brain in many ways – helping with learning, memory, problem solving and judgment. Sufficient sleep is particularly helpful for the developing brain. In fact, recently at Baylor University, students were given extra points if they met “The 8-hour Challenge.” The challenge entailed averaging eight hours of sleep for five nights during final exams week. The results from the challenge were published in an article in the journal Teaching of Psychology and demonstrated that the students who got the extra sleep performed better than those who did not participate. Researcher Michael Scullin noted that one of the students who got the extra sleep re marked that it was the “first time my brain worked while taking an exam.” Another student stated that "there’s plenty of time to set aside for sleep and still get everything done and you feel so much better doing it.”
The Baylor challenge reminded me of a group I worked with several years ago. They were Wall Street executives who prided themselves on sleeping as little as possible. (“I’ll sleep when I’m dead” was their favorite saying.) They laughed about all of the 3 a.m. emails they sent to each other and how often their work kept them up late, woke them up in the middle of the night or sometimes kept them up all night. Yet this group was convinced that they could not be successful if they took the time to get adequate sleep. In fact, they were under the erroneous impression that they had successfully acclimated to running on empty, and not only that, they were doing just fine. However, this attitude reflects the lack of insight that typically accompanies sleep deprivation – people think they are performing well, when in reality they are not. They don’t realize, see or feel the degradation in their performance and/or have lost their point of reference to feeling rested and restored upon awakening or even hitting the ground running.
I challenged this group to rethink sleep – to throw out all of their preconceived notions (sleep is a time-waster, sleep is for the lazy, I can’t take time for sleep if I want to climb the corporate ladder, etc.) and view sleep more as a performance enhancer than as a sign of weakness. I urged them to view sleep as a biological requirement – not an indulgence for those without a work ethic. I emphatically stressed to them that sleep and success were not mutually exclusive.
The only way to demonstrate this was to challenge them to extend their sleep time – shooting for eight – for a week at least, but ideally for two weeks - and see if they saw a difference in how they performed and how they felt, both physically and mentally.
I was not surprised to find them more than pleasantly surprised at the improvements in energy, productivity, general well-being, efficiency, accuracy, outlook, and communication when they were well-rested. As I had explained, we perform much like an intoxicated person when we are not getting the recommended amount of sleep on a consistent basis – not to mention, it’s terrible for our physical health. Unhealthy weight and a lack of exercise (no energy, no motivation) go hand in hand with insufficient sleep.
Sleep: Easy as One, Two, Three
Make 2019 a year to remember by ringing in the New Year with resolutions you can keep. Three easy steps are all you need to start the year off on the right foot – and keep it there. Three easy steps will help you see all of your resolutions through while keeping you healthy, energized, motivated, focused and happy. So go clean your bedroom, slip into (or out of) something cozy, and hit the hay at a decent hour for a change to grab eight hours of restorative sleep. That’s it. See for yourself the difference these few changes make. Then go tackle those resolutions. You may have the most productive year ever!
IG @CralleRN
Read more from the Feb Issue of Athleisure Mag and see Something You Should Know | New Year, New Sleep, New You in mag.
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When it comes to your beauty routine, very few things are free, but sleep costs nothing and may be the closest thing to a fountain of youth. Dr. Manish Shah is a Board-Certified Denver, Colorado plastic surgeon. A 2017 study found that two days of sleep restriction negatively affected participant’s perceived attractiveness, health, sleepiness, and trustworthiness. Dr. Shah explains that, “Your body repairs itself and recovers while you sleep, and that results in a long list of benefits for anti-aging and appearance.” Most experts agree that 7-9 hours a night is ideal. It’s time to maximize your shut eye for anti-aging.
Here are Dr. Manish Shah’s Tips for Beauty Sleep
Sleep on Your Back
“Sleeping on your stomach or on of your sides means there is constant pressure on your face. Over time, this action will produce unwanted sleep lines. You can remedy this by sleeping on your back,” says Dr. Shah. This way you will not apply any pressure to your face. For many people though, this might be uncomfortable, and you can't control your involuntary sleep movement leading you to a side or stomach position. You can practice and can get used to it over time.
Use an overnight product and put a glass of water on your bedside table
Washing your face can dry it out and sleeping can also dehydrate skin, especially if you snooze in a low-humidity environment. While staying hydrated by drinking water can help to some extent, what your skin really needs at night is a topical moisturizer. For a more supercharged product, try an overnight sleeping mask such as the Acai Triple Stem Cell Complex for $59.99. Potent Açai Triple Stem Cell Complex Mask is an overnight mask application crafted with an innovative, breathable, and nourishing film ingredient that functions as a transdermal penetration medium to facilitate the complete absorption of the “Grams Triple Stem Cell Complex.”
Pillowcases Make A Difference
Dr. Shah explains that, “While facial creasing has a lot to do with sleep positioning, a change in pillowcase might be the answer. There are numerous benefits of silk for good sleep. Silk pillowcases are a great way to wake up creaseless in the morning. The smooth texture of silk is gentler than cotton and may help prevent sleep wrinkles, as well as reduce skin irritation. Its tightly woven fibers also don’t draw out moisture and natural oils as cotton does, leaving your skin better hydrated.”
Stay away from salty foods and alcohol around bedtime.
If you're craving a midnight snack or drink, be mindful. While some foods, a light, carb snack like crackers or an apple, can actually help your sleep, many others can disrupt your sleep and wreak havoc on your appearance. Alcohol and salty food can have a dehydrating effect on the body. To compensate, your body starts collecting natural fluids around the eyes, among other places, leading to that dreaded puffy-eye look. Dehydration is claimed to lead to formation of dark circles under the eyes.
Wear your hair up — but not in a tight bun.
It's a good idea to keep your hair out of your face while you're sleeping to keep its natural oils from wreaking havoc on your complexion. But avoid pulling it into a really tight bun or ponytail because that can cause hair breakage, especially around the hairline. Dr. Shah suggests wrapping it up in a scarf (silk would be ideal).
Keep makeup remover by the bed
“No matter how tired/drunk you are, going to bed with your makeup on will only be worse the morning after (clogged pores, irritated eyes, oily residue etc.). Make it less of a chore by keeping some good-quality face wipes by the bed for a fast, effective cleanse. It's not ideal to rely on convenience cloths every night in place of a deeper clean, but on late nights they're skin saviors, says Dr. Shah.
Wear A Silk Sleep Mask
Avoiding light when you sleep is crucial to getting quality rest. Dr. Shah explains that, “An eye mask completely eliminates vulnerability to light, preventing it from interfering with your sleep. For the best results, use a silk eye mask. Since skin is susceptible to wrinkling, make sure that the material pressing against your face is as soft as possible.”
Keep the Temperature Low
At night, your body’s natural temperature declines. Keeping the temperature in your bedroom low is good for both your metabolism and your blood flow. Dr. Shah explains that, “This is important because improving your blood flow helps oxygenate your skin, keeping it plump and even-toned for the day ahead. Maintaining a cool temperature in your bedroom will also help reduce redness in your skin.” The National Sleep Foundation recommends keeping your bedroom between 60 and 67 degrees Fahrenheit for an optimal night’s sleep.
Read more from the latest issue of Athleisure Mag.
PHOTO CREDIT | UnSplash
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.
Read more from the Nov Issue of Athleisure Mag and see Get a Good Night’s Sleep in mag.
Read more the from March Issue and see Slumber Beauty in mag.
PHOTO CREDIT | UnSplash
Sleep is always something that we're trying to do better when it comes to getting it, ensuring that we are having enough deep sleep and even creating an environment that is conducive to enjoying it! Our bodies become stronger and happier while we're in various sleep cycles so of course, having a week that is dedicated to the awareness of sleep! We have a number of favorites to loop you into but we're loving the microsite created by Dermalogica which focuses on their new product, Sound Sleep Cocoon - but it also offers some much-needed sleep tips that you might want to know about.
The site has a playlist which will assist in sleep, provides tips on sleeping as our skin is nocturnal and of course they share some facts on what makes Sound Sleep Cocoon something that you would want to know about and to include in your bedtime routine.
PHOTO CREDIT | Pexels/Tomas Andreopoulos
Take the road less travelled. Venture off-the-beaten path. Escape the tourist trail.
Such route-based clichés are thrown around with wild abandon when we refer to travel. But there’s one we seldom remember to advise upon: Get back on your sleep track, when you return.
Ok, so it might be a less catchy piece of advice. And you’re unlikely to see it adorning posters in a travel agent’s window, or on a piece of distressed wood in a hipster coffee joint. But it’s one that’s well worth bearing in mind.
After all, travelling isn’t all paradise beaches or perfect sunsets. It’s cancelled flights, dodgy stomachs and lost passports. Sure, there’s the adventure of the unknown; but there’s also the loneliness, chaos and pure exhaustion of being thrown into a surreal environment. It can be downright stressful, at times! And of course, it can wreak havoc on your sleep patterns.
A combination of different hotel rooms, overnight buses and noisy neighbours can make it hard enough to sleep when you’re away. Then there’s the homecoming – when you have to readjust to a new time zone, catch up on all the sleep you’ve missed during your journey and get used to it being dark during your morning commute when just last week, you were up for a sunrise jog on the beach 3 hours before.
Such disturbances to your sleep can make those post-holiday blues a whole lot darker. Luckily, I’ve got a few tips to help you stay in the light.
Climbing into bed after a long journey might seem like the best idea in the world...until you wake up in the middle of the night, thinking it’s breakfast time. Or not being able to get up before 2pm for a week after you’ve landed.
Unfortunately, giving into the temptation to crash out post-trip is a sure-fire way to jetlag. This knock to your sleeping pattern will leave you feeling lethargic, irritable and emotional. On the other hand, by making it through a day of pure exhaustion when you land, then having an amazing, deep sleep that night, you’ll feel like a new person come morning!
I know which person I’d rather be after my holiday.
Not to be a total killjoy here but jumping straight into a “welcome home, me!” party when you land isn’t a great idea, either. Sure, you might be high on adrenaline and excitement that night but the repercussions can last for days…giving jet lag another look in when you should be kicking it firmly to the kerb.
My advice? Lie low for at least a day or two when you land. Get to sleep a little earlier than usual and allow yourself more time in bed in the morning, too. Catch up on missed sleep in those first few days and you’ll look better, feel healthier and be more energetic for that reunion when the time comes!
Of course, the travel bug is something that you’ll probably never shake off. But there are other bugs linked to travel that you definitely can…like the mysterious flu that always seems to kick in right after take-off.
Whether it’s the cabin pressure, or the combination of a laughably thin blanket and ice-cold air con or the hotbed of germs that long-haul journeys seem to involve, falling ill after a flight is a fairly common occurrence.
To avoid this happening to you, drink plenty of water during the flight, make sure to get enough sleep between movies and steer clear of caffeine and alcohol if you can. (I know. The teeny flight bottles are so cute. But they’re not your friend.)
After you get home, keep your hydration and Vitamin C levels up with plenty of orange juice and bundle up in lots of layers to help your body adjust to the change in climate. If you must show off that new beach dress, at least pair it with leggings and boots!
By staying healthy when you land, you’ll be able to sleep more easily; and better sleep will lead to you feeling even healthier! Win-win.
Whether it’s your partner sensibly talking you out of a mid-week cocktail party (you’re not still on holidays, after all!) or the experts who know their sleep stuff, be willing to take whatever advice is offered. Take it with a pinch or with a shaker of salt if you prefer but take it all the same!
Because if you’ve just returned home from a trip, with full-on travel blues, chances are you won’t be in the soundest of minds. And if you’re sleep-deprived, you’re probably feeling more irritable, less motivated and incapable of making wise decisions. On the other hand, if you take the advice of those around you and get to bed early, rest rather than partying and so on…well, let’s just say you’ll know what’s good for you come morning!
Your eating, sleep and work habits will improve, making the return to reality a whole lot easier.
That’s about all for now, travel fans! Here’s to a great trip, wherever you go next…and to sweeter dreams when you return.
We're always looking to the next and when it comes to wellness trends, we have identified some that you'll be hearing a lot more about in the next few months. In 2018, we'll focus on Digital Wellness, Transparency, Smart Sleep, Biohacking, Interior Therapy and Detox Beauty. In this month's issue we're taking a look at Smart Sleep via Eight Sleep which focuses on technologies that optimize sleep and Transparency with Agent Inc's app providing awareness in the fashion industry.
ATHLEISURE MAG: What is Eight Sleep and when did it launch?
EIGHT SLEEP: Eight is a sleep technology company improving the way we sleep. It’s signature product, the Mars+ Smart Mattress, is an exceptionally comfortable mattress with a technology
layer that tracks sleep patterns and bedroom environment data. The Eight app provides feedback to users on each night of sleep, and allows for effortless integration with other smart products to regulate bed temperature, lights, door locks and more, in real time. Eight was founded in 2014 and is based in New York. It has raised over $13M in funding by leading Silicon Valley investors including Y Combinator, Stanford University, Yunqui Partners, Azure Capital, Cota Capital and Comcast Ventures.
AM: Eight Sleep's Smart Mattress pairs with other devices in your home like Alexa, are there other devices such as Google Home etc that you can also connect it with?
ES: Yes, Eight works with any WiFi device via IFTTT, this includes Google Home, Nest, and other smart home products.
AM: Eight Sleep's Smart Mattress provides data that is similar to what you get in trackers that we wear in terms of heart rate, your sleep cycle etc. Is there additional information that it provides that is more in-depth than what these devices currently share?
ES: The benefit of the Eight Smart Mattress is that it seamlessly tracks sleep patterns without having to wear anything or remember to charge something. All you have to do is lie down. The
Eight Smart Mattress also comes with many features unavailable to wearables like bed warming and a smart alarm that wakes you up at your lightest stage of sleep.
AM: You offer 3 mattresses in the Smart Collection. What is available in all of these models and then how does each one differ?
ES: The 3 models differ in pricing and materials.
Saturn+: As the most affordable smart mattress on the market to date, the Saturn+ has three layers of high-quality foam for ultimate comfort, ensuring users their best night’s sleep and a daily morning report via Eight’s advanced sleep technology to prove it.
Starting at $699 for a Full mattress
Jupiter+: Made of four layers of dynamic reactive foams, the Jupiter+ is a perfect medium firm. It contours and cradles the body in all right ways making for a dreamlike sleep experience.
Starting at $849 for a Full Mattress
Mars+: The perfect mix of innerspring coils and an industry leading four layers of soft foam that are combined to keep you cool all night long. The Mars+ mattress hugs the body while providing excellent support, bounce and unparalleled breathability.
Starting at $1,299 for a Full mattress
AM: If someone likes the current mattress that they have, can they purchase the Sleep Tracker as an accessory to add it to their current sleep system?
ES: Yes - you can purchase the Eight Sleep Tracker separately. It fits over any mattress like a fitted sheet.
AM: How does the mattress regulate heat and is it able to do it for the whole bed or can it split temperatures for both individuals?
ES: The Eight Smart Mattress offers dual zone controls allowing you and your partner to select different warming levels for each side of the bed.
AM: How important is the temperature to getting optimal sleep?
ES: Very important. Your bedroom should be kept at 68 degrees for optimal sleep, but your bed should be warm enough to help you relax. Eight takes care of this by offering bed warming as well as an integration with Nest so you can automate bedroom temperature the minute you climb into bed.
AM: Are there additional functions that you are looking for this collection to provide that we should keep an eye out for?
ES: Our team is always working to advance the product, so stay tuned for more features!
AM: As a technology forward company, why did you select tackling issues that involve sleep and how important is this technology to giving its users a better rest?
ES: Think about it, there hasn’t been a major innovation in sleep since memory foam was invented over 50 years ago! We still sleep the same - lying on a piece of foam. Technology has enhanced nearly every aspect in our lives, so why not use it to improve sleept? At Eight, we believe technology can measure, understand, and optimize the way we sleep for the ultimate goal of a healthy and happier life. Our products are designed to promote health, energy, productivity, and happiness for everyone.
The fashion industry, like the film industry has been one that is filled with excitement and dedication to break into the industry and to hone one's skills. But there are a lot of facets of these industries that have existed for decades that are finally being talked about in the mainstream as we continue to see those who have fallen victim to #MeToo there is a renewed and ongoing effort to provide transparency so that talent and firms can work together in a
synergistic environment. We sat down with Agent Inc. to see how they are contributing to these issues in an era that is truly beginning to understand the importance and balance of
transparency.
ATHLEISURE MAG: Tell us about Agent Inc., when it started, why you wanted to create it and who is able to use it?
MARK WILLINGHAM: Agent is a technology-driven platform which is the result of our focus to completely re-imagine the modeling industry.
The modeling industry, at its core, has pretty much remained the same for the past 70 years with modeling agencies representing models, often on an exclusive basis, and connecting them with companies that want to book models. The traditional modeling agencies take a commission of up to 20% from both the model and the company. And, the process of booking a model can be quite time consuming as the companies need to search through an agency’s
book of models, either online or in print, identify which models are of interest to them and then communicate this to the agency – via phone or email - who then need to determine the model’s availability for the proposed job. Depending on the complexity of the job and a variety of other factors, this process can take from a few hours to a week or more. Then, there are issues of safety (does the person hiring the model have a criminal/sex offender background?),
payment (will it take weeks or even months for the model to be paid?), lack of transparency (how much is the modeling agency actually getting paid by the client) and career control
(exclusivity agreements between models and agencies tie the model's hands, preventing them controlling their own destiny).
Now, with the Agent platform, things are much different. Agent offers companies more diversity and overall options than a traditional modeling agency. Agent provides real value to both sides of the marketplace, empowering companies to efficiently find and book highly-vetted models in minutes by utilizing powerful, granular search filers. The Agent platform is free to use and a small fee of 5% is only charged to companies once they have completed the
job and electronically paid the model. Further, for companies which book models, Agent provides a guarantee of 100% satisfaction and offers 24/7 customer support.
For models, the Agent platform is focused on empowering them and providing the tools and guidance to control and grow their careers. We have created a much safer work environment
for models by running a criminal/sex offender background check on every person who wants to use the platform to book them. In addition, the models set their own rates on the platform and they are electronically paid immediately (direct deposit in to their bank accounts) when the job is completed. Further, Agent is non-exclusive, free for models to apply and be listed and only charges a 10% booking fee when they are paid for a job (as opposed to the 20% fee charged by traditional agencies).
In addition, the Agent provides for total transparency, giving both the power to rate each other at the completion of each job.
The company was actually formed in December 2015 (Wow! 2 years ago already!). My two business partners, Dustin Diaz and Ashley St. Clair, originally conceptualized Agent when
Dustin was named photographer of the year on Flickr and was awarded a book deal on photography and lighting. He was trying to hire 20 models to shoot for the book and, not knowing where to find them, he ultimately ended up reaching out to models on Instagram
and Model Mayhem. Well, his experience was less-than-desirable with more than half of the booked models not showing up for the job and, of those that did, there was a range of issues
from not being experienced and not looking like their online photos to not being able to accept payment by credit card. He ended up having to go to the bank to get cash and one model
even asked if she could give him marijuana as change for a $100 bill!
All of this got Dustin thinking that if he had such a bad experience trying to book models for one job there must be a much bigger overall problem in the industry. It turns out he was right.
Our goal at Agent is not to replace traditional agencies but to re-imagine the entire industry where all the players – models, companies that hire models and traditional modeling agencies
themselves – benefit from the efficiencies and safeguards which are core to the agent platform.
We currently offer our service in 4 cities: New York, Los Angeles, Las Vegas and Miami with plans to expand to other major US cities during 2018 and then across the entire country and then into Europe and Asia.
The initial focus is on models and companies (brands, marketing agencies, photographers, etc.) that book models for a broad range of needs including photo shoots (fashion, commercial,
online), trade shows, runway shows, events, promotions, etc.
AM: Although the Agent platform is meant for models, are others who are in the industry (photographers, stylists, makeup artists etc.) able to use this as well?
MW: While the talent side of the Agent platform is currently focused models, during 2018 we will also open it up to photographers, stylists and makeup artists. That being said, we have
thousands of photographers already signed up on the platform as clients so that they can hire models. It is super exciting how responsive photographers have been to our service.
AM: Although the Agent platform allows you to book talent, how is it beneficial in keeping models and other hired talents safe or aware of the people that they are working with?
MW: With the Agent platform we have created a much safer work environment for models by running a verification and criminal/sex offender background check on every person who wants to use the platform to book them. In addition, with our rating system, where the models rate the clients after every job, models can make informed decisions regarding the clients with whom they want to work. We also have many other safeguards in place including educational tools for models which lets them know that they are empowered to say, "no" and can leave a job at any time if the situation is uncomfortable. We are also implementing a “safety” button in
the platform which, in the event of an emergency, allows models to get immediate help without requiring them to make a physical phone call.
Also, by requiring that all clients provide the information necessary for us to run identity verification and background checks they know that the Agent platform is certainly not a place
for them to attempt anything shady. There are many places for predators to go such as Instagram, Model Mayhem, etc. where nobody is sure who they are or what illegal or unsavory
deeds they may have committed in the past . . . Agent certainly would not be a first choice for these characters as we know too much about them.
AM: What top models are currently using this platform?
MW: We already have more than 10K models registered on the Agent platform. And, while we do not break them down based on their annual bookings outside of the platform, I can confidently say that we have as many high-end models as any top modeling agency in the U.S. In addition, we are about diversity not just the stereotypical model-look.
AM: This is available on IOS but will this be available on Android?
MW: The Agent platform started with an iOS app but our goal is for accessibility from any device. In January we will be launching our new web interface which will provide the same functionality as the iOS app. We will soon follow that up with an Android app. Simplicity of access and use is core to our focus.
AM: Can anyone set up an account and if so, what is the application process like?
MW: Anyone can apply to be a model listed on Agent and any business can apply to book models. It is free for both models and clients.
For models the process is super simple and only takes a few minutes. Simply download the free app from the App Store, fill out some basic information including a short bio, measurements,
areas of focus (i.e., runway, commercial, promotional, events, etc.), and upload up to 10 photos. Then, tap on the “submit” button. The review process for model applications takes approximately 2 business days and then the model will be notified of the committee’s decision.
For clients the process is equally simple. Creating a base client account takes less than a minute. Once signed in a client can search for models using the granular search filters. However, in order to book a model, a client must first provide additional information so that we can verify their identity and run a background check. This process too is super-fast and allows clients to quickly begin booking models once they are approved.
AM: How important is transparency to all parties especially in the current #MeToo, #NotMe and #SheKnew climate that we're involved in?
MW: Transparency, at all levels, is fundamental to what we are doing at Agent. We want models to know that by booking jobs on Agent we are providing a much safer environment for them. This peace of mind is not only good for their personal security and well-being, but it also allows them to maintain a positive outlook and focus on their modeling careers which results in better models. On the other hand, clients, by booking models through Agent, are taking a stand in support of the models and making a statement that they will not turn a blind eye nor tolerate inappropriate behavior towards models. With 90% of models (some say this number is higher!) having experienced some form of sexual abuse or coercion while on a job it is time for total transparency to be the norm and it is our goal at Agent to be a catalyst in this movement.
AM: How are you spreading the word about this app and with the upcoming Fashion Month taking place next year, what are your plans to have brands/agencies adopt this as a part of their booking plans?
MW: Even though we have thousands of models and clients already registered on Agent, we are actually still in a live beta (with clients continuously booking models)! We will formally be
launching the Agent platform, including the new web interface, in early January 2018 and then begin our marketing outreach to anyone who books models including brands, marketing agencies, photographers, etc.
We have already been receiving fantastic media coverage (Forbes, Marie Claire, FastCompany, Bloomberg, etc.) and expect this coverage to continue at an increasing rate as we formally
launch the Agent platform. Additionally, we will be executing on a traditional and online sales and marketing strategy to introduce both models and clients to Agent. And, lastly, word-of mouth has been super important for us and we anticipate that this, along with social media, will continue to play a major role in spreading the word about Agent and what we are doing to
improve the modeling industry.
Read more from the Dec Issue and see Wellness Trends 2018 in mag.
In a world where we are constantly finding the best way for goods and services to fit in our everyday lifestyles, we still find that there are areas that are lacking in innovations when it
comes to feminine products. Interestingly enough, we sat down with Laura Goodman, Senior Scientist, Tampax & Always to talk about the Always My Fit System which is a game changer in allowing women to finally find their perfect fit when it comes to managing that time of the month.
ATHLEISURE MAG: There have been a number of innovations for Always' assortment of products. In the history of the brand, what have been key inventions that have led the company to where it is today?
LAURA GOODMAN: The Always brand has led innovations in the feminine care space for more than 30 years. From introducing pads with wings to the development of FlexFoam™, a groundbreaking technology that makes Always Infinity® one of the most innovative pads on the market – Always has been at the forefront of the feminine care industry. The Always My Fit system is our latest advancement in the feminine care category. The system helps girls and women choose the best period protection for them, based on their The Always brand has led innovations in the feminine care space for more than 30 years. From introducing pads with wings to the development of FlexFoam™, a groundbreaking technology that makes Always Infinity® one of the most innovative pads on the market – Always has been at the forefront of the feminine care industry. The Always My Fit system is our latest advancement in the feminine care category. The system helps girls and women choose the best period protection for them, based on their panty size and flow to help prevent period leaks and to ensure girls and women experience their best comfort during that time of the month.
AM: With this new pad system, what was the thought process behind creating these options for women?
LG: When we learned that over 80% of women experience leaks each month, and that inadequate pad coverage was a leading cause, we knew we had to do something to help the 60% of women wearing the wrong size pad. Women aren’t one size fits all, so why should
their period protection be? The Always My Fit Sizing system helps women SLEEP ON THIS
find their right size pad based on their panty size and flow.
AM: What was the process like in creating 5 pads?
LG: Always scientists have spent years researching the most common reasons for pad leaks, and wearing the wrong size pad is one of the leading causes. Research shows that leaks
happen the most in the front and the back, so finding the right size for adequate front-to-back coverage is a way to avoid leaks. By offering 5 sizes, 3 for daytime protection and 2 for night,
women have the ability to find their right size coverage 24/7. Understanding that coverage needs to be based on panty size AND flow, some women might start their period in a size 3 for
day and 5 for night, and end their period in a size 2 for day and 4 for night. We want a woman to feel that her period protection is customizable to her flow, and by offering 5 sizes, we have
done just that.
AM: How can someone go about finding out what the best pad(s) would be for their lifestyle?
LG: By referencing the new Always My Fit sizing chart, found on the top of every Always pack, and at Always.com, women can find their right size pad based on their panty size and flow. We
have installed this sizing system across our Always Infinity, Ultra and Maxi lines to ensure that women can customize their protection across our products no matter the day of the month.
AM: It's interesting to see how personalization/ customization is making headway across verticals and how Always has embraced this with its newest offering - are there other innovations that we should keep an eye out for that will continue to target women's lifestyles?
LG: Always is a brand that is ALWAYS
innovating. We keep the people who
use our brand top of mind and when
there is a need for product, we aim to
develop it. You’ll have to stay tuned!
AM: How long did it take from conception
to bringing this out to market?
LG: It took us a few years. We worked
with girls and women from all across
the country to make sure we were getting
it right.
AM: Where can we go to find out more
about these new items?
LG: To learn more about the new sizing
chart, and to take the Always My Fit sizing quiz.
Always and Athleisure Mag are partnering
up to give away 2 sets of Always My Fit to 2 lucky winners. Each winner will receive sizes 1-5 so that you can try it out for yourself. To enter to win, follow, Tweet @AthleisureMag and @Always and share an item on your bucketlist that you plan on tackling this
summer with confidence and include
#AlwaysMyFit. The contest starts now
and will end on Aug 18th.
