It is well-known that having a job gives us a feeling of purpose of belonging and contributing. With a satisfying job comes health, well-being, and money to fulfil our desires. But a lesser known fact is that a healthy, toxic-free workplace is built by its employees.

Employees with a proper work-life balance do not burn out. This not only promotes a more inspiring and productive environment, but also less absenteeism.

With the proliferation of new-age gyms in offices, employees now have easy access to the latest equipment to stay physically fit. Though this trend of physical fitness is a good one, we also need mental fitness. And this can only come from taking some time out from the hustle and bustle of daily life to sit quietly and rejuvenate our agitated minds.

Often, because of short deadlines, unscheduled work, and long hours, we ignore basic healthy routines, like eating well in a relaxed manner with regularity, and a peaceful seven to eight hours of sleep. This eventually plays havoc with our mental well-being and physical fitness.

Even more importantly, when our emotions are not well regulated, because of stress and worries, our hearts become heavy with problems and issues from the past.

This then weighs upon the mind, and the imbalance leads to situations that are totally undesirable, affecting every aspect of life, including our work.

When we are unhappy and unrested, how will our energies contribute to our work environment and affect our colleagues? We all know the answer.

Being able to listen to the heart with a calm mind can do wonders to build an empathetic supportive environment in the office.

One practice that can really help you with this is the Heartfulness Cleaning that is practised when you arrive home after a day at work. Cleaning removes all the impressions from the day, wiping the slate clean of emotional reactions and complexities.

You will feel fresh and light, and in a much better mood to have a wonderful evening with the family. To complement this, Hearfulness Meditation each morning will centre you and prepare you to listen to your hearts wisdom during the day. It provides a stable base to take on any challenges, as you are in touch with your higher Self and are able to pause and reflect before reacting.

Healthy happy employees make a healthy happy workplace. By following these simple practices, you will contribute to a healthy environment wherever you are.

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Heres how meditation can help keep the workplace stress and toxic free - YourStory

According to national surveys conducted by the American Psychological Association, the majority of Americans report moderate to high levels of stress. Though the prevalence of full-blown anxiety disorders hasnt changed much over the last few decades, the level of general psychological stress appears to be getting worse. After following thousands of people and their stress levels over time, there does seem to be a connection between stress and modest weight gain. In fact, the increased risk of diabetes in veterans with post-traumatic stress disorder (PTSD) may be explained by the link between PTSD and weight gain. Effects on both sides of the calorie-balance equation have been used to explain the stress-obesity relationship.

For many who are stressed, structured exercise may be viewed as a disruptive inconvenience, just one more demand on their time, and indeed, the majority of observational studies have found that stress is associated with less physical activity. Stress may also reduce the thermic effect of food and reduce how much fat is burned after a meal. In one study, those reporting a stressful event the day before testing burned about one hundred fewer calories in the six-hour period after eating compared to days not preceded by anything particularly stressful.

People who are stressed may eat more too. Though some people eat less when stressed, the majority not only eat more, they tend to gravitate toward foods high in sugar, fat, and calories. If you give people their own private snack buffet, those with high chronic stress levels eat less fruits and veggies and more chocolate cake. We suspect its cause and effect because you can demonstrate the acute effects of stress in a lab. Randomize people between solvable and unsolvable word puzzles, for example, and food choice shifts from a healthy snack (grapes) to a less healthy snack (M&Ms) in the more stressful condition. The stress of public-speaking challenges or being made to plunge and keep your hand in ice water has been found to dull your ability to sense sweetness, tempting you to eat more to achieve the same taste. Even just watching a video with distressing scenes, including traffic problems, financial hardship, and sexual harassment, can evoke the same shift in eating behavior toward chocolate.

They dont call it a comfort food for nothing. Overeating may be a sign that something is eating us.

***

Mindfulness is a major part of the billion-dollar meditation industry, with as many as one in five Fortune 500 companies implementing some kind of workplace mindfulness program. It has been rebranded from hippy dippy nonsense to portrayals such as brain training said to sell it better. These reductionist, commodified forms have been derided as McMindfulness, but who cares what they call it if it works? But does it?

Research into mindfulness has been complicated by the fact that the term can mean anything from informal practices, such as conscious awareness while eating, to structured meditation programs involving designating set times to sit in a specific posture attending to your breathing, for instance. This has made an understanding of the efficacy hard to capture. It cant hurt, though, right? Well . . .

There have been more than twenty observational studies or case reports documenting instances of adverse effects, such as meditation-induced psychosis, mania, anxiety, and panic. One study at an intensive meditation retreat assessed participants negative experiences since they had begun meditation. They found that seventeen of twenty-seven participantsmore than 60 percentreported at least one adverse effect, including an individual who was hospitalized for a psychotic break. Even outside of an immersive retreat environment, as many as 12 percent of meditators recall negative side effects within ten days of initiating the practice.

Its considered plausible that adverse effects occur at rates approximating that of psychotherapy, with about one in twenty patients reporting lasting negative effects of psychological treatment. With about twenty-five million Americans practicing meditation and as many as a million new meditators a year, even a 5 percent adverse-event rate could mean hundreds of thousands of negative side effects a year. As with any medical intervention, though, its all about risks versus benefits. Unfortunately, many of the benefits have been overstated.

A commentary in a psychiatry journal entitled Has the Science of Mindfulness Lost Its Mind? notes that even the books on mindfulness written by scientists are bursting with magical promises of peace, happiness and wellbeing. Contrary to the popular perception, however, the evidence for even the most well-founded benefits is not entirely conclusive. This is not an issue unique to meditation. There is a replication crisis across the entire field of experimental psychology, where many of the landmark findings in the social sciences published in even the most prestigious journals dont appear to be reproducible.

Drug companies arent the only ones to suppress the publication of studies that dont come out the way they wanted. The majority of mindfulness-based trials apparently never see the light of day, raising the specter of a similar publication bias. Presumably, if the studies showed promising results, they would have been released rather than shelved. Whats more, many of the ones that do make it into the scientific record are underwhelming. The federal Agency for Healthcare Research and Quality published a systematic review of the available data and concluded that mindfulness meditation worked best for improving anxiety, depression, and pain, but even then, the quality of evidence was only moderate. What about weight loss?

Mindfulness-based modalities can help with stress management and self-control, and can decrease impulsive, binge, and emotional eating, all of which might facilitate weight management. However, the first review of the available evidence published five years ago failed to find evidence of significant or consistent weight loss. Part of the problem is compliance.

Like any other diet or lifestyle intervention, mindfulness only works if you do it.

For instance, women were randomized to attend four two-hour workshops that taught mindfulness techniques such as cognitive defusion. After six months, they lost no more weight on average than the control group. However, if those who reported never applying the workshop principles at all were excluded and only those who used the techniques at least some of the time were considered, their weight loss did beat out the control group by about five pounds.

Other studies showed a lack of weight gain rather than loss. For example, one study found that obese subjects in the control group continued to gain weight at about a pound a month, whereas the weight of those in the mindfulness intervention group remained stable.

Putting all the studies together, the latest and largest review published in 2018 did find that mindfulness-based interventions can lead to weight loss compared to doing nothing, an average of about seven pounds over four months or so. Pitted head-to-head, however, they didnt beat out other lifestyle-change interventions, but the nice thing about stress management and mindfulness is they can be practiced on top of whatever else youre doing.

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How Not to Diet: Keep Stress in Check - Thrive Global

Dr. Hemant Sharma (Photo: Childrens National Hospital via The Washington Post)

Physician Hemant Sharma has worked at Childrens National Hospital for 11 years and serves as its chief of allergy and immunology. The 44-year-old Howard County, Maryland, resident commutes daily to Washington, D.C., and rotates among four of the hospitals facilities, treating patients, teaching and mentoring younger physicians, overseeing administration, and conducting clinical research. Hes aware of how so many demands might affect his well-being and believes addressing burnout is a vital issue for the medical profession and others.

I think a number of professions now are facing this challenge, where the chronicity of our daily stress is preventing us from giving 100% of what we want to the populations that were serving.

To tackle these concerns, Sharma co-chairs the hospitals Provider Well-Being Initiative with Christiane Corriveau, a pediatric intensive-care physician; the committee has established regular meditation and mindfulness sessions at Childrens, among other measures. In addition, the hospital recently joined the Stanford Physician Wellness Academic Consortium and was awarded a grant from Ideas 42 to study work-life conflict in pediatric medical providers.

Sharma has a busy life beyond the hospital: He and his wife, Indira, a partner at a law firm, have three children, all younger than 10; hes the president of his local Hindu temple; and he volunteers for nonprofits in his community. Heres what he does to stay at his best. (This interview has been edited for length and clarity.)

Q: What do wellness and self-care mean to you?

A: Wellness for me means taking the time to invest in my own well-being holistically. Its not only about what were eating or how much were exercising, but its about taking time to take a breath and tap into that source of optimism and enthusiasm, then being able to offer it to others.

Q: You called provider burnout a silent epidemic in medicine. Whats the cause, and how do you combat this?

A: Studies show that over half of health-care providers in the United States are burned out. Its really worrisome, because these are the individuals who are responsible for healing. I think burnout is complex, but there are a number of responsibilities on clinicians plates that we didnt have previously. One example of that would be the electronic health record. Some have made the analogy that when were taking care of patients, its somewhat like texting while driving. Were trying to provide this quality experience and connect with patients, and were also spending time looking at the computer trying to document that visit.

Personally, my greatest wellness strategy has been meditation.

Q: How did meditation become part of your routine?

A: My wife and I realized how busy and how stressful our lives were becoming about six or seven years ago. We went to this three-day program from the Art of Living Foundation [a nonprofit known for its stress-relief and yoga programs] over a weekend and learned breathing and meditation techniques. It gives me this opportunity every morning to go deep within myself and recharge and tap into a source of vitality and clarity and optimism. I wanted to try to share it with whomever I could because I found that it really did transform my entire life.

Q: How was meditation introduced to Childrens?

A: I invited the founder of the Art of Living Foundation, Sri Sri Ravi Shankar, to Childrens, and he spoke to this notion of healing from within: What can we do to make sure that were taking care of ourselves to then be able to care for others?

After he visited, we started doing different things to try to bring meditation to the hospital, such as M&M (Meals and Meditation), which he had specifically advised. Once a month, instructors lead a 20- or 30-minute meditation, and afterward folks share lunch. Its been really beautiful to see how many people come back month after month. One of the most fulfilling aspects has been having people who work in different parts of the hospital come up to me and say, Its helping me find peace within myself.

Sometimes there might be fear of bringing meditation into environments that might not seem to be ready for it. I think physicians tend to be skeptical, and they want to see the evidence before they try something. But I found, at least here at Childrens National, theres been just a really welcoming and inviting environment for it.

Q: Do you meditate with your family?

A: Its become a family pastime. All three of our kids have taken meditation courses. Were always looking for things that will help improve out childrens happiness and sense of well-being. I can see that their creativity, their interest and their focus have improved and evolved over time. At night, we lead them in their practices, which are 10 or 15 minutes. Its a way to wind down before story time or before bed. Thats not to say that theyre always willing audiences; it takes a little cajoling to get them to start and to continue.

Q: Whats your morning routine?

A: I meditate in the morning, right when I get up a little before 6 a.m. I have a dedicated place where I go to meditate in the attic. I start the meditation and breathing and do that for about 30 minutes. After that, I start getting ready for the day. The kids wake up and we get them to school. I never miss breakfast. Im usually on the go because of my long commute; Im usually eating granola or breakfast bars and drinking a lot of water. I eat a banana every morning or some sort of fruit.

Q: Do you drink coffee or tea, or anything else?

A: I dont drink any coffee or tea or any caffeine. When I was in residency, and we would be taking calls overnight, sometimes I would drink a little coffee or tea or soda to try to get me through it. But shortly after that, I made a decision that I was going to try to stop caffeine and replace it with water. I was amazed that water actually works better for me, anyway.

Drinking water has become a very popular trend. Everyones walking around with their big water bottles; I look around at the residents now and they seem to always be toting their water bottle around. And I love that because I think what it means is that theyre fueling their body and their cells with this precious resource.

Q: Whats your nighttime routine like?

A: Thats where, as the parent of three kids, it gets challenging. We get home from work and were trying to get homework done and get bath time and their bedtimes finished. By the end of the day, oftentimes were exhausted. But the longer Ive been doing this meditation, my body has gotten into a rhythm where its ready for bed at the same time every night and ready to wake up at the same time every morning. It forces me to shut down, usually around 11 p.m. I dont set the alarm to wake up. Before I had meditation as the anchor of my routine, my sleep was more erratic and less deep.

Q: What about your fitness routine?

A: I do yoga and stretches every morning as part of my meditation practice. I definitely would love to start more of a regular exercise routine. I prioritize the breathing exercises and meditation and the yoga over other exercise because thats been so impactful for me.

Q: How do you fuel yourself throughout the day?

A: Im not a vegetarian, but I eat a lot of vegetarian foods. I try to make sure that whatever Im eating isnt too heavy, and I like having snack bars or nuts. Folks on my team know that Im always the one asking them to eat lunch. No matter how busy we get, its important to take care of ourselves. I focus less on the specifics of what I eat; the timing is the thing that I think is most consistent for me. I tend to eat lunch at the same time every day and dinner around the same time every day. I tend to not eat too much late at night.

Q: How do you relax?

A: The kids keep us laughing. As a pediatrician, I have the immense blessing of having that experience multiple times every day. Their silliness and innocence and spontaneity helps me unwind. Laughter is one of the most powerful tools to help us relax and chill out.

Q: How do you deal with particularly wrenching cases?

A: One of the most important mechanisms to deal with that is talking about it. The provider well-being committee is developing a peer support program. The notion is that when colleagues are dealing with patients who may not be doing well or whose care is particularly emotionally grueling, that we have a mechanism to support each other and to deeply connect with each other. Not feeling alone is really important in terms of our own healing.

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This physician, an Indian-American, uses meditation in the ght against burnout - newsindiatimes.com

Meditation is everywhere! Unless youve been living under a rock, youll have noticed that talk of meditation, mindfulness, awareness, and self-knowledge has rocketed in recent years. Today youll find multiple meditation classes, in a variety of different styles, in every town and city across the country. Theres certainly no lack of choice for those looking to explore the mysteries of mindfulness.

Meditation itself was born from very practical roots. For serious practitioners, it is a tool, not a fashion statement. Indeed, when the yoga pants, mala beads, and cultural packaging are stripped away, meditation is little more than a psychological exercise, a means of stilling the mind through focus and repetition; consider it push-ups for the muscles of the mind.

The surge in interest in the topic has led to meditation being investigated through the objective lens of science. Fortunately, unlike many mystic fads born from the cultural revolution of the 1960s, meditation holds up to investigation. Indeed, there is a growing body of scientific evidence to support the physical and psychological benefits of regular meditative training.

From fine-tuning your bedroom prowess to turbocharging your confidence and charisma, meditation, used properly, can be an ancient tool repurposed to fit the needs of an Iconic man.

If you thought meditation was a purely spiritual practice, think again!

1 - A Calm Man is a Confident Man

As with public speaking, day-to-day confidence takes time and practice.

One of the biggest hurdles towards developing confidence is the chatter of the mind, aka overthinking, those critical voices in your mind narrating just how badly youre doing.

Meditation is a fantastic tool for quieting the internal critic. Indeed, this is one of the primary aims of meditation, stilling what the Buddhists call the monkey mind.

With regular practice, meditation will instill in you a calm and relaxed demeanour, youll find yourself less ruffled in day-to-day situations. Of course, this will transfer into all areas of your life, including your relationships.

A man that exhibits a calm demeanour is a far more attractive prospect than his jittery nervous competition!

2 - Mind Control equals Body Control

The body and mind are deeply interconnected, but we often mistakenly think of our thoughts as something separate from our bodiessoftware versus hardware. However, just as psychological worry can raise your blood pressure, the nature and quality of almost all thinking can have a profound impact on your physical performance and well being.

Sex is no different. Its no coincidence that in our stressed and hectic world, the pharmaceutical industry is booming. Erectile dysfunction, or ED, is a growing problem and its one that the chemists are happy to sell you a pricey blue pilled cure. However, ED and many other sexual issues often stem from psychological causes, more often than not the primary issue is stress.

Meditation is a fantastic tool for reducing stress. As a result, those who occasionally experience sexual performance issues can see a rapid improvement.

Even for men not afflicted with such issues, the additional understanding of oneself that meditation brings can offer improvements in your stamina, your sexual empathy, and many other subtle areas of your love life.

3 - Focus is key

Men who can focus can appear almost supernatural.

One of the most common complaints women cite regarding the men in their lives is their inability to notice details.

Youll stand out from the crowd if you notice when shes got a new haircut, that she likes it when you do a certain thing or touch her in a particular place, when shes at the sexual stage of her cycle, or that shes been dropping subtle hints about something she wants to try. Simply by being aware of her changing emotional states, youll instantly be a cut above the rest.

Meditation trains the mind to focus, and as such, you will develop a more keen and discerning eye. The common term for this is mindfulness, but in practical terms this simply equates to thoughtful observance, or put simply, noticing what is going on around you. In short, regular training in meditation will make you more present in the world and this will allow you to be more present with her.

4 - Lucid Dreaming

Long term meditation is also a portal to another fascinating state of mind, namely lucid dreaming. Lucid dreaming is, essentially, natures virtual reality. In a lucid dream, one can dream whatever one wishes, and that includes all kinds of sexual fantasies and experimentation.

While meditation isnt an instant or direct route to lucid dreaming, it is a vital component in its development.

When one masters both lucid dreaming and meditation, it opens up a world of consequence-free sexual exploration. If youre looking to investigate your own fantasies and sexuality in-depth, then lucid dreaming is a safe and accessible tool to do so. Of course, being a form of natural virtual reality, lucid dreaming offers much more than just this and can be used to explore your imagination in all manner of ways.

Needless to say, when you feel more confident in your private sexual needs and identity, this will swiftly translate to an improvement in your relationships.

5 - Slow things down

The modern world is always in such a rush. This fast-paced approach to living has also influenced our love lives. Apps such as Tinder are a prime example of love at lightning speed, creating an almost consumerist attitude towards our love lives.

How we meet, how we date, how we approach intimacy, even how we end relationships, have all taken on a rushed and hectic tone.

Meditation helps us to slow down, to become more in-tune with the natural rhythms of love and sexuality. While this might all sound a little hippy it is based on hard facts and science and it has real-world, practical values.

Learning to approach sex and love in a more relaxed manner will help you stand out from the crowd, it will also allow you to form real bonds rather than being caught in a world of disposable one-night-stands.

An improvement in your love life is only one of a myriad of ways in which meditation can be beneficial.

So, if youve been harbouring a little scepticism and avoiding meditation due to out-dated stereotypes or stigmas, I highly recommend giving it a try.

For as little as an investment of ten-minutes of your time each day, youll soon start to see tangible improvements in many areas of your life.

If nothing else, itll give you some time to unwind and become familiar with the power and intricacy of your own mind. Remember, a healthy love life first starts with a healthy relationship with your own self.

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Meditation - 5 fascinating ways that meditation can improve your love life - IconicMan Magazine

Are you having a stressful day? Do you need to put everything on pause for a minute to regroup and refocus? I have just the right thing for you: a delightful and relaxing video of Italian landscapes punctuated by the sights and sounds of an MV Agusta motorcycle. This will be the best two minutes of your day. Breathe in, breathe out, press play.

MV Agusta created a true ode to its country in a video it released a few weeks ago. The campaign titled Nostro bel paese, Motosinfonia dautunno (Our beautiful country, A Falls motor-symphony) showcases images of the spectacular Dolomites mountainscape set to the sound of a true Italian classic, Nessun Dorma by Puccini.

The video features CIV Supersport Championship racer Davide Stirpe in the saddle of what looks like the MV Agusta Brutale 1000 Serie Oro, if the golden fork and frame, star-spoke wheels, and the 212 horsepower mentioned in the videos description are any indications. The Serie Oro was a limited-run, special edition version of the model, released by MV Agusta earlier in 2019 that sold out in only a few days.

The drone shots of the mountains are breathtaking and the powerful aria only enhances the brief experience. The purring sound of the Brutales 998cc inline-four reverberating off the rocky cliffs and stone walls occasionally compliments the relaxing ensemble. The gorgeous bike, the thrilling engine note, the picturesque Italian scenery, the classical music Seriously, if this isnt some sort of gearhead meditation, Im not sure what it is.

It might only be a promotional video but if more ads were as poetic as this one, we probably wouldnt be as annoyed with how many we have to go through before resuming our favorite TV or YouTube video.

I dont know for you but I feel rested and reinvigorated after watching this. Namaste.

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This Is Your 2-Minute Meditation To The Sound Of The MV Agusta Brutale - RideApart

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Global Meditation Cushion Market by Trends, Key Players, Growth Factors and Forecast 2019 to 2025 - Business Broker

Theragun This story is part of Holiday Gift Guide 2019, your source for the season's best gifts and deals, hand-picked by the experts at CNET.

Black Fridayand Cyber Monday have passed, but that doesn't mean there still around sales around, or that those sales are limited to justheadphones,iPads and gadgets. The holiday season is also a time of deep discounts on health and fitness products and services. We've got a line-up of some of our favorites below, making the holiday season a great time to help yourself or someone you love get a start on their New Year's resolutions. We're seeing plenty of sales and deals on everything from DNA testing kits to treadmills to percussive therapy guns and more. It's time to take those plans for a healthy 2020 to the next level!

Update, Dec. 3:As indicated above, this deal is no longer available. However, new subscribers are now eligible for a two-week subscription.

The fitness class company is offering a free three-week subscription for first-time users. All you have to do is sign up online.The offer begins at 7 a.m. PT on Wednesday, Nov. 27 and lasts until Monday, Dec. 2 at 9 p.m. PT.

Update, Dec. 3:As indicated above, this deal is no longer available.

Get the top-of-the-line percussive therapy massager Theragun G3PRO for only $399 (usually $599). It's also discounted the G3 for $299 (save $100), and the new Theragun Liv for $199 (save $50). This deal ends Dec. 4.

When we reviewed Mirror, the home fitness system that hangs on your wall and delivers on-demand workouts from Mirror's Elite fitness instructors, our primary beef was with its high price. But this discount takes $467 off of that high sticker price. Use code HOLIDAY19 through Dec. 5to get the discount.

Update, Dec. 3:As indicated above, this deal is no longer available.

Stay hydrated with the Larq UV light self-cleaning water bottle, using codeCBSBFto get 10% off your order. Spend $125 or more and that discount goes up to 20%. The sale ends Dec. 2.

Save 10% off cardio machines from Horizon Fitness. Sale ends Dec. 8.

Omron Healthcare's site-wide holiday sale is starting now. Save up to 30% off your purchase, no code needed. Sale ends Dec. 31.

Update, Dec. 3:As indicated above, this deal is no longer available.

Get 25% off all Sakara plant-rich, ready-to-eat meal delivery programs and Clean Boutique wellness essentials. Offer ends Dec. 2.

Nebula Genomics is DNA testing centered around privacy, users retain control of their own genomic data. Nebula's DNA prints are personalized art created from the user's sequencing or uploaded data and can be used as stunning home decor. Get 1 Year of Nebula Explore + DNA Art Print for $100. The sale ends Dec. 31.

Get 23andMe's Health Plus Ancestry DNA Testing Service for only $99 (usually $199). You can also get the Ancestry Plus Traits Service for only $79 (usually $99). Special pricing was supposed to end on Dec. 2, but was still available when we looked on Dec. 3!

Living DNA's comprehensive test covers your overall ancestry, motherline, fatherline and now with family DNA-matching. This was another sale that was supposed to end on Dec. 2, but was still available when we checked on Dec. 3!

Now playing: Watch this: How to get great deals on Black Friday

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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Best Cyber Monday 2019 deals for health and fitness still available - CNET

Maybe youve been focusing on your career and are just starting to think about incorporating fitness into your life. Maybe youve been working out regularly, but feel a need to do more.

Whats the best workout for you? What will give you maximum results, while keeping you healthy? What will make you feel better, more confident, and better able to deal with work and family issues?

The best answer in both cases may be Pilates.

When asked to describe a good, physically challenging workout routine, youre likely to think of someone bench pressing a bar stacked with weights. Strength training with weights adds power, but it takes more than bulging biceps to become physically fit.

The human body has more than 650 muscles. Theres a tendency among fitness enthusiasts to focus on the most visible muscles, such as biceps, quads and pectoral muscles, while ignoring the core muscles around the spine.

It is better, though, to approach fitness from the inside out. The core muscles around the spine provide the foundation for a healthy body. Like the foundation of a house, the core muscles support the whole structure. If they are not strong enough, your body will be vulnerable to spine and musculoskeletal injuries.

In addition to preventing injuries, Pilates will strengthen your core, including your abs, obliques and back muscles. You may even develop a six pack or at least a flatter stomach.

One way to strengthen your core muscles in my opinion, the best way is by adding Pilates to your exercise regimen, whether youre a man or a woman. Its also a good place to start if you have not been working out regularly.

Pilates revitalized as Stott Pilates

Pilates was initially developed a century ago by Joseph Pilates, but refined and made popular with the introduction of Stott Pilates in 1988 by Canadian dancer Moira Stott Merrithew and her husband, Lindsay Merrithew.

Stott Pilates exercises are not as physically taxing as working out with weights, but they require more mental concentration. Movements are more nuanced.

Pilates exercises can be performed on a mat, but are even more effective when practiced on a Stott Pilates Reformer, which resembles a bed frame with a sliding carriage and adjustable springs that are used to regulate tension and resistance.

I discovered Stott Pilates 11 years ago, shortly after opening The Core Connection, when I was looking for a way to help clients struggling with back pain. It was easy to learn and easy to explain, even to people who did not exercise regularly. Most important, it helped address back pain. Joseph Pilates used bed springs to help people get out of bed and relieve back pain, so Pilates has always been curative.

Benefits of Stott Pilates

Pilates can help improve a persons health and fitness in many ways. It can increase flexibility, muscle tone and strength, which is especially important as a person ages, because muscles toughen and resemble beef jerky instead of filet mignon.

Pilates helps improve balance and coordination, too. It can help balance muscular strength on both sides of the body, improve stabilization of the spine, enhance muscular control of the back and limbs, and improve a persons posture.

In addition to helping to prevent injuries, Pilates can help rehabilitate injuries related to muscle imbalances, as well as joint and spinal injuries. Physical therapists almost always prescribe exercises for strengthening the core. Pilates also promotes relaxation of your shoulders, neck and upper back, and can help reduce stress.

Even if you dont achieve six-pack abs, your abdominal muscles, lower back, hips and buttocks will be toned and strengthened. Working out with weights builds short, bulky muscles. Pilates elongates the muscles, improving elasticity, flexibility and joint mobility.

Five principles of Stott Pilates

Scott Pilates is based on five principles:

Breathing. Breathing deeply inhaling through the nose and filling your lungs with air until it expands your rib cage helps activate the support muscles deep in your body, while relieving tension and oxygenating your blood. Youll find that you have more energy if you breathe properly while working out.

Pelvic placement. The pelvis and lumbar spine should be stable both statically and dynamically, which will make movement more efficient. The pelvis may be in either a neutral position or an imprint position.

In a neutral position, the lumbar spine is in the position of its natural curve. It promotes efficient movement and is the best shock-absorbing position.

In an imprint position, the pelvis and spine are closer to the mat or the Stott Pilates Reformer. The normal curve of the lumbar spine lengthens and the oblique abdominal muscles are engaged to flatten the spine. The imprint position is preferred when a stable neutral position cannot be achieved.

Rib-cage placement. Because the abdominal wall attaches to the lower ribs, abdominal muscles are used to maintain proper alignment of the rib cage and thoracic spine, which connects the lumbar spine in your lower back to the cervical spine above. The rib cage tends to lift when a person lies down and it typically juts out when a person is sitting. Contracting the oblique muscles ensures proper alignment.

Scapular movement and stabilization. Unless the scapulae, or shoulder blades, are stable, the muscles around the neck and shoulders will be overworked. The shoulders should be stable, instead of rounding forward or squeezing together.

Head and neck placement. Most often, the lower spine when in neutral position should stay in a straight line to the upper spine, even when a person is flexing, extending or rotating. When in neutral position, the upper spine should hold its natural curve with the skull directly above the shoulders. A pillow or other support may be placed under the head to prevent overextension and reduce tension.

To achieve the full benefits of Stott Pilates, form is especially important. Working out with a certified Pilates instructor in a small class setting or a personal trainer, where the instructor can ensure that your form is correct, is highly recommended.

Rita Matraia is the owner of The Core Connection, a boutique fitness studio in Northborough. She is a Certified Stott Pilates Instructor, a Certified Restorative Exercise Specialist, a Certified Postpartum Corrective Exercise Specialist, and a Healthy Foot Practitioner through the Nutritious Movement Center. She can be reached at rita@thecoreconnection.com.

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Pilates approaches fitness from the inside out - MetroWest Daily News

CHICAGO, Dec. 3, 2019 /PRNewswire/ -- Chicagoland-based Fitness Formula Clubs (FFC) has been helping Chicagoans achieve their fitness, health and wellness goals since 1984. With 11 locations, eight within the Chicago city limits and three in the near Chicagoland suburbs, FFC is known for its hub and spoke network of locations near train, bus and subway commuter transportation centers.

"Close to Home, Close to Work" has long been the company's tagline, referencing the tried-and-true notion that convenience is key to developing and maintaining a healthy fitness regimen. In the past several years, more people are accessing health and fitness through technology. Mobile devices and apps have brought a whole new meaning to convenience.

With that in mind, and in keeping with two of the company's Core Values, Improvement and Superior Service, FFC has invested in leveraging this type of technology to create the FFC On Demand mobile and website app through our technology partner, Virtual Health Partners.

FFC On Demand allows FFC to expand its services outside the clubs' four walls to bring users exclusive access to virtual fitness, nutrition and lifestyle classes - anywhere, anytime.

The FFC On Demand Essential Package is $14.95/month and features:

"Our commitment is to meet the health, fitness and wellness needs of Chicago and the surrounding communities while delivering a consistent overwhelming value proposition at an ultra-convenient location," said Gale Landers, FFC Founder & CEO. "With this launch, ultra-convenience has been redefined. We are thrilled to be able to extend our service offerings with FFC On Demand."

For more information and details, or to try the FFC On Demand Essential Package at no cost for 14 days, go to ffcondemand.com.

About Fitness Formula Clubs

Established in 1984 by Founder and CEO Gale Landers, FFC owns and operates 11 upscale, mid and large size multi-use health, sports, fitness and spa centers in the Chicago area. The company provides corporate wellness programs, health insurance reimbursable nutrition therapy services, signature group fitness programs, spa treatment services, individual and group training, physical therapy and medically-based rehabilitation programs. Each Chicagoland location is dedicated to supporting the local community. FFC is recognized by the fitness industry for creating a distinct member experience delivered by its staff professionals. For more information, please visitwww.ffc.com.

Contact: Merikay MarzoniFitness Formula Clubs - CommunicationsTel. (312) 648-4666 x 235mmarzoni@ffc.com

About Virtual Health Partners

Virtual Health Partners is an innovator in health and wellness, providing condition-specific support within a contained ecosphere of care. Through a proprietary, HIPAA-compliant platform, VHP offers clients live, virtual nutrition, fitness and lifestyle modification supportanywhere, anytime. The company's business model provides a SaaS & PaaS solution that is offered exclusively to users through a network of participating partners, including Hospital Systems, Medical Device, Pharmaceutical, Nutrition Supplement, Insurance and Fitness Companies.

VHP Corporate Contact:Annesophie.quantin@virtualhp.com877-586-1733www.virtualhealthpartners.com

SOURCE Virtual Health Partners

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Virtual Health Partners in Partnership with Fitness Formula Clubs Launches FFC On Demand: A Revolutionary App Offering Virtual Fitness, Nutrition and...

Tracee Ellis Ross has been completely killing the Instagram game lately. The Black-ish star regularly shares snapshots of herself looking strong and confident in a bikini, going hard at the gym, and generally being her awesome, hilarious self. At 47 (yup, forty-freaking-seven), it seems like Tracee is really hitting her stride, health-wise. Here's *everything* she's shared about what she does for her general wellness and fitness on the reg to maintain such fantastic shape, inside and out.

1 She makes sleep a priority

Tracee has made it clear that getting enough Zs is a huge thing for her. "Ive tried to choose sleep over working out, which I think is the right choice," she said on Instagram.

2 She celebrates and embraces getting older

"I LOVE getting older and I LOVE my life," Tracee captioned a photo series on Instagram of herself in a bikini.

She went on to say, "Im so grateful to be living this life Im in. Ive worked so hard to feel good in my skin and to build a life that truly matches me and Im in it and it feels good. I remain curious and teachable and so it will all keep getting better." Heck, yeah!

3 She's kind to herself even when she has to slow down

In one workout video on Instagram, Tracee confessed that she hasn't been working out as much lately. Then, she did herself a solid with this nugget: "Im trying to be really gentle with myself."

4 She tries to work out regularly

Tracee has a full schedule, but she still works out three or four times a week, she told Health in 2017.

5 But she's okay with taking breaks here and there

Sometimes you can't work out as much as you'd like to, and that's okay. "Life is in progress and sometimes that means stopping your routine. And thats ok," Tracee said on Instagram.

6 She loads up on water

Tracee doesn't mess around when it comes to hydration. She makes a point to have about four liters of water per day, People reported.

7 She takes workout classes

"I have to say that Tracy Anderson's workout the last five years has been really good for me," Tracee told Health.

Tracee is also not afraid to switch things up and try new forms movement (which she did with Tracy Anderson). "I find that, as adults, we stay so regimented in our movement, even if we get on a treadmill. The music changes all the patterns, and my body gets to move freely, so you feel amazingwhich is ultimately the point of the workouts, too."

8 She eats foods that make her feel good

Tracee told Health that she has a "rule" about eating. Her food has to pass two tests: "Not only taste good in my mouth, but it also has to feel good in my stomach," she said. "So a lot of foods that are good in the mouth, 10 minutes later? I'm cursing myself."

9 She gets inspired by other people at the gym

The feeling of watching a confident woman do her thing at the gym or in life can be contagiousand is worth celebrating, per Tracee. "One of the things that's most encouraging is you see a roomful of women working their asses off and looking beautiful," Tracee told Health. "You see women in their 40s wearing jog bras and their stomachs out proudly, walking in a stance that says, 'I love my body,' and that's exciting to me."

10 She laughs...a lot

In one Instagram video, Tracee outlined her "five commandments for staying young." First up? "Giggle as much as possible."

11 She has lots of workout buddies

Tracee coordinates her sweat sessions with several other very fit, and famous, friends. Earlier this year, she hit the gym with Gabrielle Union and Mary J. Blige, and posed for a badass selfie.

"I was soooo tired and not in the mood to work out this morning, so thank you @gabunion and @therealmaryjblige for the motivation and sister vibes, and @heartandhustlegym for the environment," Tracee wrote.

12 She has plenty of sex

Another one of Tracee's five commandments: "Have as much sex as possible. Sorry, Mom, but its true! Brings out the best in your skin," she said, before cracking up. (Tracee added more specific instructions with text on the video: "consensual, connected, yummy, good & safe sex. Not just any sex.)

13 She's not afraid to love

Tracee's final commandment: "Love with a full and open heart. Youll stay young forever I swear."

14 She tries to work out even when she *really* doesn't feel like it

Some days, it can be tough to even get your butt to the gym. Well, Tracee knows the deal. She shared in one Instagram post that she was "WORKIN THRU THE JETLAG."

It appears that Tracee doesn't force a workout if it doesn't feel good on her body or helpfulbut when it's just a bad attitude that's in her way, she fights through it and comes out stronger.

15 She mixes up her fitness routine

"New program," Tracee captioned a too-funny Instagram video of herself doing a Tracy Anderson Method move and fake crying. My body is like, what the f is going on?

16 She gets creative with kettlebells

Tracee regularly hits up the boutique gym Heart and Hustle, and she's found cool ways to use kettlebells beyond swinging them. Tracee's used them for squats and bicep curls, among other moves.

17 She lets herself indulge

Tracee told People that she allows herself a once-a-week indulgence at one of her favorite restaurants where she enjoys a glass of wine. It's all about balance, folks.

18 She stocks up on seasonal produce

Tracee told People that she's big on simple, whole foods, like seasonal produce from the farmer's market.

19 She eats when she's hungry

My favorite meal of the day is an early dinner/late lunch between 4 and 6 p.m., Tracee told People. Still, she added, "I dont restrict my eating to firm meal times."

20 She avoids foods that don't work for her

Tracee avoids dairy entirely, she told People, although she'll splurge on cheese once a year. (This isn't to say that anyone and everyone needs to ditch dairyeat what works for you and your body/goals.)

21 She has fun with food

"I eat in the same philosophy that I live with: joyfully! Tracee told People.

22 She has a post-workout bite

After she works it at the gym, Tracee told People that she likes to fuel up with a Berry Power protein drink from Erewhon. (It contains almond milk, bananas, blueberries, dates and Vega protein powder, in case you were wondering.)

23 She's smart about snacking

Tracee has several snacks a day to stay properly fueled and energized, per People, like a Pink Lady apple and peanut butter, avocado toast, and chips and olives.

24 She views exercise as self-care

Tracee says being healthy is a form of self-care for her. "Exercise helps make my body strong enough to do what I set my heart and mind to, I carry myself differently when I feel strong," she captioned a photo for International Self-Care Day.

25 She thinks of should as a curse word

"It's literally worse than 'f,'" Tracee told Health. "'Should' has so much shame in it. There's nothing good. 'You know what you should do?!' It's awful! As I get older, I'm having fun being me for the first time."

26 She takes it easy on caffeine

Tracee doesn't do coffee. "I tried coffee once in high school, and it was a bad thing," she told Health.

27 She makes little tweaks to her favorite dishes

She may not eat dairy, but that doesn't mean she cuts out every dish that traditionally has dairy.

"I don't eat cheese anymore, except on Christmas," Tracee told Health. "But I love cheese. So now what I do is eat all the things you eat with cheese that make me feel like I'm eating cheeseso I'll eat the olives, eat the prosciutto, eat the dried fig, have the Marcona almond."

28 She watches her sugar intake

Tracee has learned that she and sugar don't work well together. "Cake? I feel bloated. I get, like, hives from the sugar, and I feel like I'm having an anxiety attack," she told Health.

29 She eliminates negative self talk

One thing Tracee's learned? She needs to "talk nice" to her body, per her interview with Health.

30 She practices mindful exercise

Tracee doesn't just think of exercise as a sweaty calorie burn; she tunes into how movement and activity actually make her body and mind feel. "I feel the best when I work out," Tracee told Health. "I feel very strong."

31 She's incredibly body positive

"I am on TV, and I don't want to lie to anybody. I'm not at my skinniest, I'm not at my fattest, but I live my life," Tracee told Health. "This is my body. Health and the functionality of my body are more important than what it looks like."

32 She shows her butt some love

It took her into adulthood to appreciate certain assets. "In my 30s, I started to get comfortable with the largeness of my personality. The same thing with my butt. I tried getting really, really skinny, and I learned that no matter how thing I got, I was still gonna have a butt," Tracee told Health.

33 She isn't afraid to s.w.e.a.t.

Tracee makes a point to *bring it* during workouts. "I don't starve myself, but I work my ass off at the gym," she said.

34 She focuses on her glutes

"Gravity makes [my butt] drop and spread, so I try to lift and tighten," Tracee said. "[My trainer and I] specifically target it to make sure my butt is looking lifted and full. And I switch it up with other workouts, sometimes squats and lunges and deadlifts."

35 She practices mindful eating

Tracee has made it clear that she loves food, but she's also mindful of what goes into her body and tunes in to eat bite. "I am aware of what I'm eating," she told Health.

36 She drinks alcohol in moderation

"I don't drink a ton of alcohol. Alcohol makes the folds go deeperone glass of wine is like being on 17 airplanes; it just dries you out," Tracee told Health.

37 She embraces the body she has in the moment

"Love the body you got now, because in 10 years, you're gonna be wishing that you had it," Tracee told Health.

38 She makes up for lost workout time

Sometimes Tracee's workout schedule makes it tough for her to workout as much as she'd like. "Was underwater on Blackish and workouts were not possible. I took 3 weeks off," she wrote on Instagram. "This is from yesterday - day 2 in a row. I will be doing 5 in a row, 1 day off and then another 5 in a row. I'm not f---ing around!"

39 She's learned to be okay being alone

"Im very pleased with my existence these days," Tracee told InStyle. "Have I had to learn to make friends with loneliness? Yes. I think if I were in a relationship, it would be the same.

40 She's learned how to say 'no'

"Self-care does not mean going to the spa. Its learning to say no," Tracee told InStyle. "Its knowing yourself so you can make choices that are an expression of you. Thats self-care.

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Tracee Ellis Ross' Fitness And Health Habits Of 2019 - Women's Health