3 Things to Consider When You Experience Pain

Is that pain you feel in your back, neck or shoulders just a momentary twinge from strain you are putting on your body, perhaps with a new exercise regimen? Or is there something deeper and more serious at work? Either way, you ignore it at your peril.

“Pain is an alert system; it tells us that something is wrong,” says Bradford Butler, a chiropractor and author of The Blueprint for Back Pain Relief: The Essential Guide to Nonsurgical Solutions. “Chronic pain goes a step further. It is telling you that a whole system in your body isn’t working right.”

For many people and their physicians, the first option for pain, and sometimes the second and third options as well, is to munch on some pain pills – over-the-counter or prescribed – and go on your way.

“That’s fine, except it doesn’t address the fundamental problem,” Butler says. “Too often, with back pain, shoulder pain, neck pain or other chronic pain, many doctors focus on reducing the pain rather than addressing the cause.”

He likens it to waking up with an excruciating toothache, and then visiting a dentist who discovers a huge cavity but, instead of repairing the cavity, just gives you a powerful drug for the pain and sends you home. “Left untreated, the pain would get more debilitating and the damage to the tooth would worsen, leading to bigger and more invasive and expensive procedures,” Butler says. “But that’s what happens when it comes to the American healthcare system and treatment for chronic pain.”

Butler offers these words of advice for those whose bodies are trying to warn them that something is amiss:

Choose your doctor wisely. Blind faith in any doctor is not the answer, Butler says. Instead, ask yourself what the particular doctor you plan to visit is trained to do. In the primary care world, for example, doctors are trained to analyze and to treat symptoms, so they are more likely address the pain rather than its cause. Surgeons often will recommend surgery, because that’s their specialty. Yet, he says, medicine just masks symptoms and surgery isn’t always successful. “It’s your pain, so ultimately it’s up to you to do the research and find out what works, avoid what doesn’t, and find someone who will really help you with your problem,” Butler says.

Don’t let your body resetting its pain level fool you. What happens when you let the pain go? Your body adapts. “It can’t sound the alarm constantly, so it resets,” Butler says. “Where once the threshold for pain was X amount of damage, that threshold gets raised. What that means for you is that the pain goes away. You think the problem must be gone, when in reality, your body’s pain setting has been raised. Eventually, the only time you’re feeling pain is when you’re already in dire straits.”

Think in terms of prevention. This is something dentistry definitely gets right, Butler says. Dental patients are encouraged to have regular checkups, whether they’re in pain or not, so the dentist can head off potential problems. “That’s the way it needs to be for neck and back pain,” he says. “Being free of symptoms doesn’t mean you don’t have major problems brewing. It just means that you don’t know they’re developing.”

“We need to listen to our pain and fix whatever is wrong as soon as possible,” Butler says. “You won’t get better – permanently better – until you find the cause of the problem.”

About Bradford Butler: Bradford Butler, a chiropractor and author of The Blueprint for Back Pain Relief: The Essential Guide to Nonsurgical Solutions is owner and director of Oakland Spine and Physical Therapy, which has three locations in northern New Jersey. Dr. Butler, a graduate of the New York Chiropractic College, has twice been named one of America’s top chiropractors by Consumer Research Council of America and his offices have received the exclusive NJ TopDoc Award for eight consecutive years.

What Aging Does To Your Smile And How To Fix it

We all know getting old can rob us of many things – our agility, our hair, and even our memories.

But aging also can cause physical changes to a person’s smile, which in turn can impact their sense of well being and influence their interactions with others.

“Many adults come to me complaining they have lost their smile,” says Dr. Stuart Frost, an orthodontist and author of The Artist Orthodontist: Creating An Artistic Smile is More Than Just Straightening Teeth (www.drstuartfrost.com).

“Older patients may have multiple issues that affect their smile, including mutilated or worn teeth, a misaligned bite, crowding, or problems with inflammation or recession of their gums. They may even have experienced the collapse of the underlying structures of the face due to missing teeth.“

Frost says some of the specific situations older people face with their smiles include:

Wear and tear. Some adult teeth have unattractive chips and pits that take away from a smile. These issues can be addressed with hard-tissue contouring techniques that restore the anatomy of individual teeth. Hard-tissue contouring can also eliminate the need for expensive cosmetic veneers or bonding.

Gum recession. The phrase “looking long in the tooth” comes from the fact gums recede, causing the teeth to look longer and unsightly. There are a few reasons gum recession might happen, Frost says. For example, using a toothbrush with coarse bristles can cause gum problems. Also, food can get trapped between the gum tissue and develop into tartar. Over time, tartar turns into calculus, which Frost says “acts like acid on steroids” to cause inflammation of the gums. That can eventually irritate the bone and cause it to shrink away, a condition known as gingivitis. The good news is that gum tissue can be recontoured as part of the last steps in a treatment plan. Recontouring the teeth can eliminate the little dark triangle that appears in between the teeth and the gum when the gum recedes which can be fixed with recontouring the teeth.

Misalignments. Teeth that are crowded, flared or misaligned not only affect the look of your smile, they also can have an impact on your ability to chew and can even cause some people to clench and grind their teeth, Frost says. “By aligning the teeth with braces and ensuring each tooth is in the correct position, we can bring back the functionality and youthfulness of the bite,” he says.

Narrow arch. Narrowing of the arches is typically due to extractions earlier in life. Frost says there are ways to return a more youthful appearance by widening the arch shape to broaden the smile and creates better upper lip support. As a bonus, he says, a broader arch and smile promotes better contouring of the cheekbones, which can take years off someone’s appearance.
“The last 50 years have seen a revolution in dental techniques for improving your smile that many people have yet to discover,” Frost says. “Investigating and taking advantage of some of those options can change someone’s life, regardless of age.”

Five Self-Help Tools to Use if You Are Depressed

I personally know the struggle and challenge of depression. Deep depression was the catalyst that brought me to apply, study, and then practice Energy Healing when I was a young mother of 28. I had 4 small children at the time and I was in a deep, dark place. Not a good place to be when you have 4 bright-eyed, beautiful kids needing you each day.

I started looking for more natural methods of healing. I am grateful that I have successfully healed my depression. Here are 5 of the top self-help tools that helped me and I hope they help you if this is your challenge, or that you will share them with someone that you know that is challenged with depression.

1. Stop your negative thoughts. If you have a problem stopping obsessive thinking, get an eye patch and patch your right eye. Patching your right eye will shut down the left hemisphere of your brain and the negative, obsessive thinking. It is better than a glass of wine!

2. Zip-up your central meridian. Your central meridian is the energy pathway that runs from your pubic bone to your bottom lip. It can act like a radio receiver if it is not zipped up, picking up negative energies and vibes of others around you. Zip it up by imagining zipping up a zipper that runs up this pathway.

3. Go for a vigorous walk everyday. Walking will increase your endorphins, which lifts your mood. Walking also activates your energy flows to cross from left to right, right to left. A healthy crossover flow of energy lifts your mood 40-60%

4. Refer to your depression as an experience that you are having that can be healed, rather than an identity you are stuck in. Stop saying, “I am depressed or I am suffering from depression.” Your “I am’s” define your identity and keep you stuck with more of what you don’t want. A healthier way of referring to your experience of depression is to say: “I am experiencing the condition of depression, and it is healing.”

5. Believe you can get well. Your belief creates your reality. If you doubt and fear you may never get well — you may not. If you believe you can and will you call it forth in your life. Consider the possibility that one of the higher purposes of your depression was to allow you the experience of healing it to graduate you into more of your true magnificence.

Anytime we overcome life experiences that felt like they had the power to even destroy us, we claim mighty powers of our true selves and have great abilities to touch the lives of others as a result. Believe in yourself, believe in your healing, and believe you have a great contribution to make as a result.

Carol Tuttle is a teacher, speaker, gifted healer, best-selling author of six books, and pioneer in the field of personal development. For over 25 years, she has supported millions worldwide with her life-changing books and online courses. Her newest book, Mastering Affluence, guides you through six transformative lessons to create a life you love.

How Gum Disease is at the Root of 5 Serious Health Issues

Your dentist keeps warning you about bleeding or inflamed gums for a reason. They can be a gateway to serious health issues.

Periodontal disease, the result of infections and inflammations of the gums, affects nearly 50 percent of U.S. adults aged 30 and older, according to the Centers for Disease Control and Prevention. The problem increases with age; 70 percent of U.S. adults 65 and over have some form of periodontal disease. Those sizable portions of the population are at increased risk heart disease, stroke, cancer, erectile dysfunction, and prostate problems.

“Lousy gums can lead to more health concerns than many people may realize,” says Dr. Harold Katz, a dentist, bacteriologist and developer of TheraBreath Healthy Gums Oral Rinse (www.therabreath.com). “The bacteria in our mouths can spread throughout the body, and the results can be devastating.

“When you brush, floss and rinse regularly, you are doing more than caring for your teeth and gums. You are also taking care of your overall health.”

Katz says major health concerns researchers have associated with gum disease include:

Heart disease. Several studies have shown a link between periodontitis and heart disease. “The same bacteria causing periodontitis symptoms like inflammation, bleeding, and bone loss around teeth can travel through the bloodstream to the arteries,” Katz says. “Bacteria can latch onto the walls of the arteries and cause small blood clots, increasing the risk of restricted blood flow to the heart.”

Stroke. The findings from a study titled "Impacts Of Periodontitis On Nonfatal Ischemic Stroke" showed that patients who suffered a stroke also had evidence of an oral infection. “Research has indicated that gum disease is nearly equal to high blood pressure as a source of causing strokes,” Katz says.

Cancer. “Bacteria swells the gums, and it can cause similar reactions to other tissues,” Katz says. A study published in Cancer Research found that some of the same types of bacteria that trigger periodontal disease may also be linked to a higher risk of esophageal cancer. Another investigation, in the Annals of Oncology, found that men with an advanced form of periodontitis were 45 percent more likely to get diagnosed with cancer. “More proof you are simply endangering yourself while leaving bad gums unattended, allowing bacteria to spread,” Katz says.

Erectile dysfunction. Research has suggested there’s a connection between systemic inflammation – the kind that could be caused by that traveling bacteria in your mouth – and increased risk of developing impotence. In research from Taiwan, men with erectile dysfunction were 79 percent more likely to have been diagnosed with chronic periodontal disease.

Prostate-specific antigen (PSA). When the prostate becomes inflamed or infected, PSA levels increase, notes the American Academy of Periodontology. “The AAP states that men with indicators of periodontal disease tend to have higher levels of PSA, as well as more inflammation of the prostate,” Katz says. That can lead to a condition known as prostatitis, which can be manifest in painful irritation, difficult ejaculation, and urination urgency.

“It’s simple: Maintaining healthy gums increases your chances of a healthy body,” Katz says. “Poor oral hygiene causes infection of the gums. It can send toxins into the bloodstream. It’s being proven that having good oral hygiene is one of the most important preventative health measures one can take.”

Dr. Harold Katz (www.therabreath.com), developer of TheraBreath Healthy Gums Oral Rinse, received his degree in bacteriology from UCLA and is the founder of The California Breath Clinics and author of The Bad Breath Bible. He has been featured on ABC’s “Good Morning America,” CBS’s “Early Show” and “The View” with Barbara Walters and countless other TV shows. Dr. Katz has developed oxygenating compounds that have been used by millions around the world to eliminate bad breath. He is also the bearer of the now famous “Halimeter,” which tests the sulfur compounds in the mouth that cause bad breath. Dr. Katz’ website offers a free online bad breath test – as well as a sneaky way to tell someone they have halitosis.

5 Non-Surgical Steps For Treating Your Arthritis

Arthritis afflicts 54 million U.S. adults, according to the Arthritis Foundation.

It is the leading cause of disability among U.S. adults over 55, and in many cases leads to total-joint replacements. That is a big decision – sometimes necessary, sometimes premature, says Dr. Victor Romano (www.drvictorromano.com), an orthopedist and author of Finding The Source: Maximizing Your Results – With and Without Orthopaedic Surgery.

“Total-joint replacements are wonderful and can be life-changing, but they also can wear down and become infected,” Romano says. “The best approach for arthritis of the knee, for example, is to wait as long as possible before replacing the knee. There are several steps you can take to deal with arthritis before a surgical option. These measures, some of which you can perform without the aid of a medical professional, often can significantly lessen the pain and improve the quality of life.”

Romano recommends five steps you can take to handle arthritis before opting for surgery:

• Wear good shoes with arch supports. With weight bearing and time, the arches in feet tend to fail. “Good shoes with arch supports improve the alignment of the feet and ultimately improve the alignment of the knees,” Romano says. “The feet and ankles act as shock absorbers for the knees.”

• Have a daily exercise and balance program. Studies show that arthritic patients who exercise do much better than those who don’t. Romano recommends at least a 20-minute daily exercise program for all patients with arthritis. “Exercise should include stretching, aerobic activity, and strength training,” he says.

• Use a hinged knee brace, as needed, for support. Wear the smallest brace that makes you the most comfortable. “Do not wear the brace for everyday activities,” Romano says, “but for extra activities such as golfing, shopping or exercise. It unloads the arthritic area and allows you to pursue more pain-free activities, which you may not have been able to do otherwise.”

• Eat nutritious foods; keep your weight under control. Weight loss reduces the stress on your knees and increases mobility. “Why not try an anti-inflammatory diet?” Romano says. “Sugar and processed foods cause inflammation of the arteries as well as inflammation of the joints.”

• Improve your bone health. Improving your bone health with increased calcium intake, daily vitamin D, and weight-bearing exercises can lessen the pain of arthritis. “Should you eventually need a total joint replacement, building up your bone density will improve your chances of having a long-lasting replacement,” Romano says.

“Arthritis is not something that can be removed with surgery or scraped out with a scope,” Romano says. “You must listen to your joints. When you’ve tried all of these non-surgical measures and they don’t seem to work any longer, then surgery may be your best option. If surgery is necessary, rapid and successful recovery is possible by having optimized your physical and nutritional health beforehand.”

About Dr. Victor Romano - Dr. Victor Romano is an orthopedic surgeon in Oak Park, Ill., and the author of Finding The Source: Maximizing Your Results – With and WithoutOrthopaedic Surgery. He is board-certified in orthopedics and sports medicine with over 25 years of experience in the field. He graduated cum laude from the University of Notre Dame and completed medical school at the University of Loyola-Chicago.

3 Things You Should Know About Fad Diets And Bad Breath

Fad diets gain popularity because they let you shed pounds quickly, but health professionals warn they often come with side effects, such as fatigue, nausea, headaches, constipation and dehydration.

One additional side effect that doesn’t get as much attention, though, is this: They can cause bad breath.

“Dehydration is the key symptom related to fad diets that can result in halitosis,” says Dr. Harold Katz, a dentist, bacteriologist and developer of TheraBreath Dry Mouth Oral Rinse and Lozenges.

“When you’re dehydrated, your body doesn’t produce as much saliva. When you have less saliva, bacteria growth increases and causes bad breath.”

Katz suggests a few things worth knowing about fad diets and their effect on your breath:

• Fasting. When you fast – or follow a similar fad diet that focuses on consuming a single food or beverage – you’re more likely to become dehydrated, Katz says. “If you’re determined to continue fasting, just make sure you’re still drinking enough water to stay hydrated every day,” he says. “This will not only contribute to fresh breath, but will also contribute to your overall wellness.”

• Ketosis. Ketosis is a low-carbohydrate, high-protein diet that promises quick weight loss if you eat less than 20 grams of carbs in a single day, according to Environmental Nutrition. “It’s true that you can lose weight quickly through ketosis – which is the state your body going into when it doesn’t have enough carbs to feed off of – but you’re not improving your health,” Katz says. “Plus, halitosis can occur as a result of the chemicals released in the body to burn fat.”

• Protein shakes. Some people attempt to lose weight by replacing meals with protein shakes. The Mayo Clinic reports that indeed can help reduce calories, which can lead to weight loss. But if you replace too many regular meals with the shake, you end up missing on the nutritional benefits of whole foods. “That’s not all,” Katz says. “Protein and dairy can cause your breath to smell. You should brush your teeth and use an oral rinse right after you drink a protein shake, or at the very least drink some water afterward to rinse out your mouth.”

Instead of relying on a fad diet to lose excess pounds, Katz says, focus on changing your lifestyle habits as a whole.

“If you exercise regularly and follow a well-balanced diet that’s loaded with nutrients from fruits, vegetables, lean meats and whole grains, you can give your body the fuel it needs to thrive and maintain a healthy weight,” he says. “And your breath won’t be as likely to go rancid.”

About Dr. Harold Katz - Dr. Harold Katz developer of TheraBreath Dry Mouth Oral Rinse and Lozenges, received his degree in bacteriology from UCLA and is the founder of The California Breath Clinics and author of The Bad Breath Bible. He has been featured on ABC’s “Good Morning America,” CBS’s “Early Show” and “The View” with Barbara Walters and countless other TV shows. Dr. Katz has developed oxygenating compounds that have been used by millions around the world to eliminate bad breath. He is also the bearer of the now famous “Halimeter,” which tests the sulfur compounds in the mouth that cause bad breath. Dr. Katz’ website offers a free online bad breath test – as well as a sneaky way to tell someone they have halitosis.,

6 Winter Workout Tips to Keep You Motivated

With winter creeping up on us, it means shorter daylight time and colder temperatures. For many people, it will also be a time of the year when their physical activity efforts dip. People often reduce the amount of time they spend being physically active over the winter, usually due in part to it being so cold outside. Add to that the lack of motivation that people have during the darker, colder months, and it’s a recipe for disaster. The good news is that there are things people can do to help stay motivated to keep moving all winter long.

“Although we may want to behave like it sometimes, we are not bears and cannot get away with hibernating all winter,” explains Coach Sarah Walls, personal trainer and owner of SAPT Strength & Performance Training, Inc., who is also the strength and conditioning coach for the WNBA’s Washington Mystics. “We must continue being physically active during the winter. It’s the only way that we can continue being healthy, and to help avoid seasonal weight gain.”

Many people tend to gain weight over the holiday and winter season. Not only have their physical activity efforts decreased, but their calorie consumption has usually risen. Rather than curl up on the couch with a blanket and the television remote, there are many good health benefits to staying active all season long. According to the Centers for Disease Control and Prevention, physical activity can improve health, and can help people live longer. Being physically active also helps to lower risks of stroke, heart disease, type 2 diabetes, depression, and some types of cancer.

Here are 6 winter workout tips to help keep you motivated:

Enlist a workout partner. Who no-shows on their workout partner? Not many people, and if they do, a good partner won't let them hear the end of it. If you're worried about missing an appointment with yourself, get a workout partner and set up a schedule - it's likely you will show up for many more sessions with a friend to hold you accountable.

Stay focused on healthy eating. It's easy for one holiday to flow right into the next. There are parties with alcohol and calorie-dense foods, and it may seem never-ending. When you are having fun, it can have a dramatic effect on how you are feeling. The alcohol and unhealthy party foods will wreak havoc with your energy levels immediately, so one of the best ways to stay motivated to get your workouts in is to start with what you are (or rather are not) eating. If you feel good, you'll probably want to keep that going with a workout. If you don't feel good because of all the unhealthy foods, it's likely you'll spiral out of control a bit when it comes to keeping up your exercise routine.

Try something new. The winter is a great time to try out a new class. Gyms are always coming up with something new and different, and this might be just the right time to add in something you've never tried. Trying new activities will help you find ones that you love, and help keep things interesting.

Define (and track) small goals. Whether it is learning to do a certain exercise, getting stronger, or improving your endurance, it's a great idea to write down and track goals. Start with the biggest one and then break it down into weekly and daily tasks that will get you there. Hold yourself accountable, track where you are at with reaching the goal, and give yourself some non-food rewards when you reach milestones.

Have a fallback plan. What is your plan B for when you walk out of your office at the end of the day and it is unforgivably cold and dark? Do you need to call a friend to remind you how much you love working out? Do you have a secondary workout to do in front of the TV at home? Having a plan B is a good idea, because you will automatically revert to it, rather than coming up with an excuse.

Try a virtual coach. A virtual coach will help you reaching your fitness goals all winter long, all from the comfort of your home or office. You won’t have to go out in the cold air, rather you can get the motivation and guidance you need in a setting that is comfortable for you, and during a time frame that works best for you.

“There is nothing to gain from not adhering to a workout plan all winter long, except for weight,” added Coach Walls. “When you hold yourself accountable and actively look for ways to keep yourself motivated and pushing on, you will be more successful at it, and you will emerge next spring feeling amazing.”

Sarah Walls has over 15 years experience in coaching and personal training. Owner of SAPT Strength & Performance Training, Inc, founded in 2007, she offers coaching to develop athletes, adult programs, team training, and has an online coaching program. She is also the strength and conditioning coach for the WNBA’s Washington Mystics, and has over eight years of experience working as an NCAA D1 strength and conditioning coach and personal trainer. To learn more, visit the site: www.saptstrength.com.

Healthy Vitamin H: A Biotin Briefing for Healthy Hair, Skin and Nails

What is biotin and why do I need it?

Biotin, commonly referred to as Vitamin H or Vitamin B-7, is a complex B vitamin that assists your body in converting food to fuel by helping to break down protein and fat. Apart from its crucial role in energy consumption, biotin is vital for healthy hair, skin, and nails as well as the nervous system and liver. Biotin is a key nutrient for a healthy pregnancy and is found in many prenatal vitamins to support embryonic growth.

Biotin also plays in important role in:

Blood sugar regulation, 
Maintaining healthy LDL cholesterol, and
Adrenal function

Your hair, skin, and nails are made of a very tough protein called keratin, which is a type of protein built from the cell reaction between enzymes and biotin.  Beauty products containing biotin are becoming increasingly popular to nurture thinning hair, promote healthy skin, and maintain strong nails. Biotin may also be effective in repairing scarring and damage caused by acne.

How can I recognize a biotin deficiency?

While naturally occurring within your body, biotin is water-soluble, meaning the body is unable to store it.  Bacteria found in your intestine produces biotin, but there is little evidence about how much of that biotin your body can absorb.  There is some evidence that a long-term use of antibiotics or eating raw egg whites can cause biotin deficiency.

Biotin deficiency is rare, but presents itself in the form of dry skin, brittle hair and nails, hair loss, issues within the nervous system, fatigue, and digestion problems.

How can I get more biotin?

A healthy diet can supply a daily serving of biotin. Foods like almonds, mushrooms, eggs, salmon, sweet potatoes, and spinach all contain biotin in different measures. However, many people struggle to consume the recommended amount every day.  This is where falling back on a supplement or multivitamin containing biotin and other antioxidants becomes efficient and convenient.

I really like Vitafusion Gorgeous Hair, Skin, & Nails- it¹s a delicious gummy multivitamin that contains 5000 mcg Biotin and powerful antioxidants Vitamin C & E essential for the body¹s production of collagen (a protein that works hand-in-hand with biotin).  It also contains zinc, a mineral that plays a crucial role in healthy skin cell division and reproduction, and folic acid which works to generate new cells and tissues in the body, Taking a supplement daily for at least 3 months is recommended to have an effective response in visibly healthier hair, skin, and nails. 

Dr. Jonny Bowden, also known as The Nutrition Myth Buster, is a nationally known expert on weight loss and health, and has been seen on Dr. Oz, the Doctors, and every major television network. He is the best-selling author of 15 books, including his latest book, The 150 Healthiest Foods on Earth, Living Low Carb, The Great Cholesterol Myth, and Smart Fat: Eat More Fat Lose More Weight Get Healthy Now!

5 Fitness Tips Every Teen and their Parent Should Read

There’s a lot of good reasons for teens to engage in exercising regularly and stay fit. The Centers for Disease Control and Prevention reports that students who are physically active tend to have better grades, that higher physical fitness levels are associated with improved cognitive performance, and that those who participate in physical activities have fewer disciplinary problems. Add to that the fact that they will be laying the foundation for a healthy lifestyle and creating great habits, and it’s a great deal all around. Yet many teens and their parents have questions about fitness that may be holding them back.

“The benefits of being a fit teen are plentiful, but it’s important to also know how to help reduce injury risks and stay motivated over the long haul,” explains Coach Sarah Walls, personal trainer and owner of SAPT Strength & Performance Training, Inc., who is also the strength and conditioning coach for WNBA’s Washington Mystics. “Being fit and healthy is more than just exercising, so it’s a good idea to learn more about what you need to do to be healthy all around.”

Here are 5 fitness tips every teen should read:

1. Eat brain food. This is the good stuff, which is the unprocessed, whole foods, which include things like salads, poultry, lean meats, eggs, healthy fats, etc. Unprocessed foods are packed with vitamins and nutrients that will keep you sharp mentally and physically fit, too.

2. Train to be more useful. Going to the gym to work on your "abs" and "beach muscles" is usually done with endless sit-ups and biceps curls, but you can get the same effect by training to be more athletic, faster, and generally more useful in life, which means working to get your entire body stronger. You can work with a personal trainer to put together a routine that meets these needs and goals that are tailored specifically for you.

3. Go into Do Not Disturb mode. A big part of mental fitness is the ability to step away from the phone calls, texts, and Instagram feeds. Your mind will keep you feeling better when you walk away from those things more often. Take some time to go for a walk or spend time playing with your dog, as these kinds of things are good for your body and your mind.

4. Appreciate that nothing happens overnight. When embarking on a fitness routine, it helps to celebrate the small victories that come with the little daily improvements. Yes, you may want to get a big bench press or increase your vertical jump by several inches - both are worthy pursuits, but both also take time and dedication. Learn to love the small changes and watch how they lead to meeting big goals.

5. Beware of the changes. Fitness has changed a lot in 20 years, so be careful whose advice you take. There are plenty of well-intended coaches and parents who dole out advice that is at best antiquated and at worst downright dangerous. Listen to your body, ask questions, and seek out expert advice when you need it!

“The teen years are a great time to work on fitness and for laying the foundation for a healthy body and future,” added Coach Walls. “The more you know about what it takes, the less you are looking for an overnight fix. Getting fit, whether you are a teen or a senior citizen, takes time, patience, and dedication. But it’s worth it!”

Sarah Walls has over 15 years experience in coaching and personal training. Owner of SAPT Strength & Performance Training, Inc, founded in 2007, she offers coaching to develop athletes, adult programs, team training, online coaching, and more. She is also the strength and conditioning coach for the WNBA’s Washington Mystics, and has over eight years of experience working as an NCAA D1 strength and conditioning coach and personal trainer. To learn more, visit the site: www.saptstrength.com.

6 Must Have Exercises to be Fit and Fabulous

Summer is a time of the year when more people are motivated to get active. The sun is out, the weather is inviting, and people are feeling up to staying active. Yet most people don’t know how much exercise they should be getting or which ones are going to help them look and feel their best. The National Institutes of Health reports that children and youth should get 60 minutes of physical activity per day, while adults should aim to get 150 minutes per week of moderate intensity exercise, or 75 minutes per week of vigorous intensity exercise. For most people, if they can remember to get 30 minutes of exercise five days per week, they will be well ahead of the game.

“It’s a great time to get moving and make the most of your summer,” explains Coach Sarah Walls, personal trainer and owner of SAPT Strength & Performance Training, Inc., who is also the strength and conditioning coach for the WNBA’s Washington Mystics. “By keeping active and exercising regularly this summer, you can look fit and fabulous. Now is the time to get motivated and get moving.”

There are many exercises one can engage in this summer to get fit and fabulous, but here are six tried and true ones that Coach Walls recommends to the athletes she works with:

The Turkish Getup – Using a kettlebell, this exercise will help stabilize your shoulder muscles and develop your core muscles.

The Pushup – This handy standard works your core muscles and offers the strength and conditioning your body needs to become more defined.

The Squat – Often referred to as the “king of all exercises” this is an exercise that can be done anywhere, and offers increased fitness for your whole body.

Metabolic circuits – This type of exercise will help you burn a lot of fat, but it’s also going to provide benefits to the heart. A metabolic circuit is going to include various exercises done one after another, so you are working various muscle groups.

The Inverted Row – This is a great exercise for working the muscles that you would pull with, including your biceps, back, and stabilizer muscles. This helps even out the work you are doing when you do pushups, which will provide more stabilization.

Turtle Rolls - Everyone wants a good ab burn, but traditional exercises can cause pain and big problems for the spine. Try this fun variation with a partner.

“Rather than stick to the same old routine, give these exercises a try and see the great results you can get,” added Coach Walls. “Not only will you probably have fun shaking up your regular exercise routine, but you will be working different muscles and challenging yourself in new ways. From that, you will end up liking what you see in the mirror.”

Sarah Walls has over 15 years experience in coaching and personal training. Owner of the SAPT Strength & Performance Training, Inc, founded in 2007, she offers coaching to develop athletes, adult programs, team training, online coaching, and more. She is also the strength and conditioning coach for the WNBA’s Washington Mystics, and has over eight years of experience working as an NCAA D1 strength and conditioning coach and personal trainer. To learn more, visit the site: www.saptstrength.com.

5 Common Things That Happen When You Lose Weight

Whenever someone chooses to commit to a weight loss journey, it’s not just a physical transformation that happens, but a mental transformation as well. Regardless of how long it takes for people to reach their goal weight, there are significant things that occur along the way that impact their body image and confidence. For all of the positive reinforcement once receives, they might also notice some negativity or odd reactions from those they are close to. Read on for tips and insights from leading experts that will offer clarity and solutions for anyone seeking to transform or who already has.

1. You shed friends along with pounds.
Dr. Sanam Hafeez PsyD a NYC based licensed neuropsychologist, a teaching faculty member at the prestigious Columbia University Teacher’s College, explains that, “It is normal to lose friends as you lose pounds. As you see the payoff from the lifestyle changes you’ve made you may feel disconnected with friends who may still eat and drink things you no longer do. You’re evolving,” offers Dr. Hafeez. She also adds that, “It’s common to notice jealousy, and digs. You may even experience exclusion from dinners out presuming you wouldn’t want to indulge.”

Have faith that your true friends will love you at any size. “It will actually be difficult to tolerate any gossip, negativity or activities that are counterproductive. The last thing you need are people who bring you down when you are doing something positive for your well being. Look out for yourself. At times that may mean distancing from certain people,” advises Dr. Hafeez.

2. Loose skin becomes the new thing you notice.
Once you reach your goal weight, you may love how you look in clothes but naked in or a bathing suit is a whole other story. This is most common when weight loss is significant. Even when weight training is part of the regimen, loose skin does happen.

Dr. John Zannis a board certified plastic surgeon based in New Bern, North Carolina frequently sees and treats patients who went through a weight loss transformation. According to Dr. Zannis, “Loose skin can gather at the stomach, under arms, breasts, buttocks, inner thighs, face and neck. The more significant the weight-loss is, say 50 pounds and above, the more likely a plastic surgeon is sought out to explore body lifts that specifically address loose skin after weight-loss.”

3. You have more energy, are excited about life and can do more!
As you change your diet, add daily exercise to your new lifestyle and see the weight melt off, you gain energy! You don’t feel the need to hit the snooze button anymore. You may wake up energized for that 7am powerwalk or you may be inspired by that beautiful new dress you get to wear to work, another dress size dropped. Yay!

“Use newfound energy to your advantage, encourages Dr. Hafeez, your brain is forming new neuropathways as your perception about your body starts to change. That flight of stairs that was once an obstacle is much easier. Simple things like putting on shoes, picking up toys and pushing a vacuum are done with ease. As you take notice of what your body can do, you gain more confidence and want to do more. This energizes you both physically and mentally,” she adds.

4. Shopping gets interesting.
It is common to get overwhelmed with options now that you can shop the way you always dreamed of. Perhaps your new strong, shapely legs have inspired you to wear dresses again for the first time in years. Or after always covering your arms, you may opt for sleeveless tops. Either way, trying new looks outside of your comfort zone can be daunting. Dr. Hafeez advises to, shop on your own or with someone you really trust. “It is important that shopping is made to be fun by approaching it as a style experiment. Don’t expect everything to look perfect just because you are a much smaller size. Some things will work, others won’t. Look for clothes that feel good. When you smile in the mirror that’s a sign you’re on track.”

5. You make yourself, your health and well being top priority and start to inspire others.
When you lose a noticeable amount of weight other people want to know how you did it and how you are keeping the weight off. Your immediate family may also adapt to your dietary changes and experience weight loss by association. When your kids see you wake up every morning to exercise they see that anything worth having requires commitment. Your significant other may be inspired to also lose weight. “When you take care of yourself and are in a positive mindset, it has a positive impact on everyone you interact with. When the mind and body are aligned you love the way you look and feel, you’re happy and someone others can look up to.”

For information on Dr. Sanam Hafeez visit: http://comprehendthemind.com/about-us/

5 Tips for Choosing a Great Dentist

Everyone needs to have a dentist, but finding the right one is not always the easiest of tasks. After all, according to the American Dental Education Association, there are around 230,000 dentists in the U.S. Trying to choose the right one for your family may seem like a monumental task, but it doesn’t have to be. There are some things you can do to help make the selection easier and keep your family happier.

“If you just go with any dentist without first doing some research, then you may soon be looking for yet another after your first visit there,” explains Dr. Bruno Sharp, a prosthodontist, who created Dr. Sharp Natural Oral Care, and is celebrating his 10th year as a Natural Oral Care provider. “Finding the right match for your family requires that you put a little thought into it. Do your homework first by looking for a specialist with the credentials to perform the work and you will probably be happy with your selection from the start.”

Although some people may pick a dentist’s office simply due to the location, that may not assure the most pleasant experience once stepping inside. While you don’t want the office to be too far of a trek, there are more things that you need to consider beyond location.

Here are 5 tips for choosing a great dentist:

1. Reputation. Ask around and see if a particular dentist name comes with feedback from others. People love to talk about their experiences, so you will find out which dentists in your area have a good reputation and which ones you should bypass.

2. Experience and dedication. Choose a dentist who is well experienced and who is dedicated to the field. If they are dedicated to the field they will want to help their patients achieve the best results and keep up on the latest information available to help them do so.

3. Lifestyle compatibility. This is a big one that people tend to overlook. Find a dentist who lives a similar lifestyle to yours. For example, if you believe in natural living and tend to avoid harmful chemicals, then you want to seek out a dentist who does the same. This will help reduce your chances of getting harmful substances used in your oral care routine and dental visits. A metal-free, mercury-free practice is a must.

4. Provides a variety of care. One Stop Shopping! If you choose a dentist who offers a broad range of treatment options, you will not have to visit multiple offices and will have a team of specialists dedicate to maximize your treatment experience. You will be able to get everything done at that one dental office. Seek out a dentist who offers some specialists on site, including cosmetic dentistry, imaging and technology, maxillofacial care, etc. The more they offer at one place, the better for your family experience.

5. Cares about the patients. Choose a dentist who cares about patients beyond just booking appointments. There are dentists, such as Dr. Sharp, who go above and beyond by helping their patients, such as by teaching them nutrition information and educating them on harmful substances in commercial toothpastes.

“If you don’t do some background work before making a selection, there is a good chance you won’t be happy,” added Dr. Sharp. “It’s imperative that your family be happy with their dentist so they keep up on their visits, feel cared for, and trust any treatment that is recommended or taking place. In modern dentistry specialists under the same roof can discuss the patient’s case and offer the best treatment solution”

Dr. Sharp is a fourth-generation dentist that has 25 years in practice. He has a prosthodontic dentistry group practice in South Florida offering all specialties in one place from a simple dental cleaning treatment to visits with prosthoodontists, endodontists, periodontists, orthodontists, maxillofacial prosthodontists, oral surgeons and family dentists . At his office, patients can get a wide variety of care, including those using innovative technology, specialist treatments, cosmetic dentistry, and more. He is an environmentally friendly dentist who focuses on providing people with natural oral health care, including providing amalgam removal and educating people on the dangers of fluoride and mercury in their oral care. He has also created a line of oral hygiene products to give people a healthier alternative at home.

His product line includes natural children’s toothpaste, adult toothpaste, fresh mint mouthwash, and dental tape. All products are safe for the entire family, made in the USA, and are gluten-free, have no artificial colors or flavors, are vegan, non-GMO, alcohol-free, fluoride-free, and cruelty-free. Plus, they help whiten teeth and have xylitol, which is a natural sweetener that also helps to fight off cavities. To learn more about Dr. Sharp Natural Oral Care products or see where they can be purchased, visit the site at: www.drsharpcare.com.

Tips for Getting Kids to Brush Regularly

As the new school year moves near, many parents are left with the age-old struggle of how to get their child to brush their teeth regularly before heading off to the bus stop each day. The good news is that for those parents who put in the effort, their kids will usually develop good oral hygiene habits. Prior to the school year beginning, parents can start working on helping their child develop good daily brushing habits.

“It’s important that parents get kids started young with good oral hygiene habits,” explains Dr. Bruno Sharp, a fourth-generation dentist who created a line of natural fluoride-free products called Dr. Sharp Dentistry, and is celebrating his 10th year as a Natural Oral Care provider. “For some families it may seem like a tall task, but it’s one that is important enough to keep working on. Most kids will come around and stick with the habits that they are being taught.”

Here are some back-to-school tips for helping kids establish good morning oral hygiene habits:

Teach them why. Discuss the reasons why they need to brush regularly, so they know why they are doing it. You can make this easier and still keep it age-appropriate by picking up some kid’s books about brushing, too.

Make it fun. When parents make brushing time fun, little kids are more likely to want to participate. Have a brushing song or fun routine that goes along with getting the job done each day.
Give them rewards. Kids love to get rewards, even if it’s a sticker added to their sticker chart. Once they meet their brushing goals, take them to the store to pick out a book. This will help to keep reinforcing the habit.

Praise their efforts. Rather than focusing on what they fall short of or miss, stick to keeping it positive and giving kudos for the parts they do well. They can always go back and improve areas missed, but positive reinforcement goes a long way.

Help and hold accountable. Up until kids are around 8-9 years old, parents may need to keep going into the bathroom with them to ensure proper brushing is being done. While it may seem like a pain, it’s helping them to establish lifelong habits that will benefit them greatly in the long run.

“The last thing parents want to do before school each day is to argue with their kids about brushing their teeth,” added Dr. Sharp. “When you make a plan and stick to it, you are usually going to be more successful in getting them to create the brushing habit. It’s all about looking after their best interest.”

Another issue that parents should be aware of with school coming back is fluorosis, which is marked by changes in the appearance of the tooth’s enamel. According to the Centers for Disease Control and Prevention (CDC), children eight and under are at risk for the condition, because they still have adult teeth under their baby teeth. Dentists such as Dr. Sharp are warning parents to avoid fluoride for their children because of the potential health risks, as well as fluorosis.

Common sources of fluoride, according to the CDC, include toothpaste (which also come with a fluoride warning label right on the label), drinking water that has been fluoridated, and other oral hygiene products, such as mouthwash. They also recommend that parents not allow children to swallow toothpaste that contains fluoride, yet they advise that unintentionally swallowing it can lead to a greater amount being ingested than intended. Dr. Sharp, however, recommends that parents avoid fluoridated toothpastes altogether in an effort to remove the risks associated with children ingesting fluoride.

Dr. Sharp Natural Oral Care now offers their product line in small, convenient travel size options. His product line includes children’s toothpaste, adult toothpaste, fresh mint mouthwash, and dental tape. All products are safe to use, made in the USA, and are gluten-free, have no artificial colors or flavors, are vegan, non-GMO, alcohol-free, fluoride-free, and cruelty-free. Plus, they help whiten teeth and have xylitol, which is a natural sweetener that also helps to fight off cavities. The products are safe for the entire family. To learn more about Dr. Sharp Natural Oral Care products or see where they can be purchased, visit the site at: www.drsharpcare.com.

Dr. Sharp Natural Oral Care: Dr. Sharp Natural Oral Care is a line of natural oral care products that were created by a fourth-generation dentist. All products are made from natural, safe ingredients, and are made in the USA. The product line includes toothpaste for children and adults, mouthwash, and dental tape.

Are You Misguided In Your Headache Treatment?

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Are You Misguided In Your Headache Treatment? You May Be Missing The Root Of The Problem, Doctor Says

It’s human nature to want to take the shortest route to ending debilitating pain, and that’s part of why the pharmaceutical industry makes its hundreds of billions of dollars each year, says Dr. Fred Abeles.

“Just like we’re all tempted to reach for that sweet, salty or fatty snack when we’re hungry, many of us want to treat our chronic headaches with a quick fix by popping a pill,” says Dr. Abeles, author of the book “Break Away: The New Method for Treating Chronic Headaches, Migraines and TMJ Without Medication”.

“While it’s understandable, pills are often another example of the easy path being a temporary one. Just like a candy bar ensures hunger will come raging back sooner than later, so too does pain medication tend to guarantee a future date with pain.”

Many headache sufferers may be under the mistaken impression that their headache is the result of nerves, but that’s wrong in most cases, he says. Most pain originates in muscle and connective tissues, he says.

Dr. Abeles reviews ways to best navigate the problem of painful and persistent headaches.

• Priority No. 1: avoid misdiagnosis. Doctors are experts who spend many years in college, training and helping others. Patients figure that surely they know best. But that’s not 100 percent true. A real estate agent can’t make you happy without your input. A financial advisor cannot meet your goals unless you communicate your goals and money situation effectively. The same is true for doctors, who are busy in today’s healthcare system and may be misled by patients, who tend to be flustered and potentially vague about their symptoms. In other words, patients need to be their own top advocate for their own health, and that means doing one’s due diligence in paying close attention to symptoms, communicating effectively to healthcare providers and considering multiple causes. A simple pain-relieving prescription is often not a lasting solution.

• Don’t just treat your symptoms; get to the root cause. As mentioned, pain-relief drugs are like candy bars for hunger – they only kick the problem down the road temporarily. The real culprit for chronic headaches usually includes inflammation, muscles of the head and neck, forward head posture, cervical alignment and its effect on the cranial nerves and vertebral artery.

And, for millions of sufferers, the cause of headaches is a misaligned bite. This includes the temporomandibular joint, or TMJ. This is located at the front of the ear where the temporal bone meets the lower jaw on the side of the head.

• Your answer may be found in a painless, non-pharmaceutical treatment. Headaches have a variety of causes, from lifestyle choices to chemical activity to a combination of reasons. Millions overlook the symptoms of TMJ, which include a clicking or popping jaw, a bite that feels off, snoring, pain in the jaw/jowl areas and a forward head posture. If you have any of these symptoms, there is a silver lining to your problem, because there are multiple options that are free of pain and do not require altering your body chemistry with pharmaceutical drugs. A few bite adjustments, for example, can dramatically improve the alignment of your lower jaw, resulting in happy, calm muscles that don’t create pain. Physical therapy may include one or more of the following: ultra-sound, cold laser, NuCalm, trigger point muscle relaxation, Cefaly and more.

About Dr. Fred Abeles - Dr. Fred Abeles is known as one of the most sought after TMJ experts in the United States (www.FredAbeles.com). He’s famous for getting results where all other have failed and getting those results without the use of surgery, needles or drugs. He is author of the new book “Break Away: The New Method for Treating Chronic Headaches, Migraines and TMJ Without Medication.” Dr. Abeles is the Clinical Instructor and Regional Director for the Las Vegas Institute for Advanced Dental Studies – one of the most prestigious post-graduate teaching centers in the world today. Dr. Abeles has been featured on NBC and CBS, consults with leading dental manufacturers on the development of new dental products, been on the cover of the profession’s biggest magazines and instructed dentists throughout the United States and Canada on state-of-the-art techniques for treating headaches and temporomandibular joint dysfunction.

Myths about Cold and Flu Supplements

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Cold and flu season is upon us. According to NYC certified fitness trainer, exercise physiologist and nutritionist Franci Cohen, the majority of the population has some major myths when it comes to supplements. Below are some of the most commonly used remedies broken down by Franci.

1. Zinc: High levels of zinc can actually compromise your immune system and make you sicker. This is because high levels of zinc can interfere with how your body uses iron, which can lead to fatigue and anemia. In addition, zinc and copper compete for absorption in the body, and zinc usually wins. How? Zinc binds to something called metalothionine in copper, rendering it un-absorbable in the body. This is problematic, as copper plays a vital role in the function of the immune system. Copper deficiency causes low white blood cells and increases the risk of infection.

2. Vitamin C: Vitamin C is a water-soluble vitamin, as opposed to fat soluble vitamins like A, D, E and K, which get stored in the body. As a water-soluble vitamin, the body can only hold a certain amount of Vitamin C at a time. That amount is capped off a180 mg. So those taking tablets up to 2500mg are not getting any added benefits as the body absorbing 180mg and getting rid of the rest. So, while Vitamin C may help a cold go away sooner, just make sure to take it wisely. Take it in divided doses throughout the day , in order to ensure maximum absorption.

3. Echinacea: While Echinacea has been known to help at the onset of a cold, there are no clinical studies that show it will make a cold go away. People think that if they load up on Echinacea, their cold will go away faster and this can cause problems. Too much Echinacea has been shown to drastically increase symptoms on those who suffer from asthma. And prolonged use, for anyone, can cause liver problems and. Doctors advise to never take Echinacea for longer than six to eight weeks consistently.

4. Monolaurin: This is a chemical made from lauric acid (a saturated fat found in coconut oil and human breast milk.) Research shows that monolaurin may be able to combat bacteria and viruses in test tubes, but no research has shown it to have any effect on humans. However, it has been deemed safe when consumed in food products and used in cosmetic products.

About Franci Cohen: is a personal trainer, certified nutritionist, exercise physiologist and creator of SPIDERBANDS®, a total-body cardio resistance workout that leverages gravity and your body weight with other intense exercise modules such as rebounding, kickboxing and indoor cycling. With over 18 years of experience, Franci has been a mainstay in the fitness and nutrition industries. Franci believes in a tough love approach to fitness and health. “We all have our fitness wake-up call at some point in our lives and it can be a powerful catalyst for change,” says Franci. “Unfortunately, many people overcompensate and try to change everything at once, which is a disaster. Making lasting change involves going through stages that aren't necessarily linear. People fluctuate and transition between the stages. Franci has been married for 14 years and currently lives in Brooklyn, NY with her husband and four children.

The Best Exercises for People Who Don’t Exercise

Celebrity trainer reveals best moves for the athletically challenged

Exercise is key not only for physical health, but emotional health as well. However, some people prefer to shed pounds without ever lifting a pound…that is, they would rather stick to a hardcore diet than ever hit the gym.

Joey Thurman, celebrity trainer to stars such as Terrence Howard, says, “I get so frustrated when people tell me that they ‘can’t’ work out. Some claim that they simply don’t have the time, while others say that they just built aren’t for it. I think that’s nonsense. Everyone’s body is made for exercise—and we all need to move our bodies in order to keep them healthy and fit.”

To those who would rather diet instead of exercise, Thurman says, “There is no denying that you can shed pounds quickly if you follow a strict diet. But you’re not going to have a toned, sexy body just from living on salad. You have to exercise if you want to look and feel your best.”

Here are Thurman’s best exercises for people who don’t exercise:

· Squats: “These are so simple and they require no equipment. Squats are awesome for your thighs, glutes, and calves. Position your knees so that they don’t extend past your toes, and then sit back as though you were sitting squarely into a chair. Don’t bend past your knees. Repeat 20 times.”
· Planks. “Again, these require no equipment and are awesome for your core. Lie belly-first on the floor. Flatten your elbows on the floor. Rise up on your toes and your bent arms. Hold for 30 seconds. As you become more experienced, you can hold yourself on your palms and your toes, and hold the pose for much longer."
· Crescent Moon: Lay flat on your back. Extend your legs and arms straight and hold them taut. Pin your core to your back and then rise up, holding your legs and arms in the air while you balance on your hollowed out core. “Keep your belly tight. You should have the shape of a crescent moon,” says Thurman. Hold for 30 seconds. Repeat 10 times.
· Wall squats: Stand with your back flat against the wall. Keeping your knees straight in front of you, bend down with your back sliding down the wall. Hold this squatted position and then rise up. Repeat 30 times.
· Fire hydrants. Get on your hands and knees. “Lift your bent leg at a 90 degree angle (yes, the image of a dog using a fire hydrant might come to mind,” laughs Thurman, “Hold and release. Repeat 20 times on each side. Remember to keep your back straight and your belly tucked. No arching!”

About Joey Thurman: Joey Thurman is a health, fitness, nutrition expert and the creator of The Lifestyle Renovation, a website dedicated to helping people achieve their health and fitness goals. Joey was named the best trainer in Chicago by the Chicago Sun Times in 2015 and NEWBEAUTY.com's top 3 favorite celebrity trainers. He has appeared on CBS, WGN, FOX, ABC and WCIU sharing his insights as a celebrity fitness trainer, published author and nutrition expert. Joey’s work has been featured in publications such as U.S. News and World Report, NPR, People Magazine, Livestrong.com, BodyBuilding.com, Inspiyr, TimeOut Chicago, RedEye, American Global Traveler, CaliDiet, Chicago Sun Times, and Brazen Women.

9 Frugal Fitness Tips for Fall

National Women's Health and Fitness Day, the nation's largest health and fitness awareness campaign promoting the importance of regular physical activity among females of all ages. Approximately 75,000 women are expected to participate in the numerous events and activities held across the country. While this one-day event is a great way to get people active and promote healthy living, tight budgets often prevent Americans from making fitness a part of their everyday lives.

9 Frugal Fitness Tips for Fall

1. Enjoy the outdoors.
You really don't have to spend much money when it comes to getting healthy and fit. Just strap on your sneakers and head outside for a brisk walk, jog, run or hike. Not convinced that's enough? A study published in the journal PLoS Medicine showed that adding 150 minutes of brisk walking each week, or 22 minutes a day, can add over three years to your lifespan! Keep your walk exciting by switching up the scenery. Head to a nearby park or even downtown. When the weather cools down, you can take laps around a nearby indoor mall at no cost.

2. Set up a gym at home.
A recent study showed that people are more likely to workout when they do it at home. While that's motivating enough, it's also way cheaper to set up shop in your living room or bedroom. Though an at-home gym costs more upfront, you'll end up saving money in the long run. Consider this: the average gym membership runs $58 per month. After five years, you're looking at spending nearly $3,500 to get your sweat on. Head over to stores like Walmart or Dick's Sporting Goods to pick up inexpensive dumbbells, a balance ball and resistance bands to get started. For cardio equipment like a treadmill, search local ads to find used options in your area for less.

3. Repurpose household items for weights.
You don't need fancy barbells or free weights to burn calories. Get creative and tone muscles with common goods in your home like water bottles, soup cans, detergent or oversized-bags of dog food. You can use these items for arm moves like bicep curls and overhead shoulder press, or hold those heavier items when squatting or lunging to build muscle faster. Review this list of 17 items that work just as good as weights for more ideas.

4. Use your own weight.
Though gear and equipment can enhance your routine, all you need is your own bodyweight to get a good sweat on. Planks, squats, lunges, burpees, push ups and mountain climbers are hard enough without added weight and such plyometric moves scorch calories and blast fat fast. Get free guides online from favorite fitness magazines or bloggers who post workouts and show you how to keep such moves challenging.

5. Stream videos for free.
For those who prefer to take classes, you can stream workout videos online that offer the same feel as if you're in a hip hop or kickbox session at your local gym. Check out The Daily Hiit or subscribe to a YouTube channel that features preferred workout styles. From yoga to dance to high-intensity training, you can find daily and weekly workouts online for free or far less than you would pay for a health club membership. If you aren't sure where to look on Youtube, check out Mashable's roundup of top free fitness channels.

6. Max out gym and studio trials.
If you're the type of person who is more motivated to workout at a health facility, you can still find ways to save. For instance, taking advantage of complimentary or super cheap trials at the various gyms and speciality fitness studios in your area will get you several months of free workouts. Such trials may include a free three or seven-day pass, or a deep discount on one-month use. If you decide to sign up somewhere, negotiate your membership first. Ask the sales associate to waive the sign-up fee, throw in the first month free or add a few more personal training sessions to sweeten the deal.

7. Look for deals online.
Before you sign a contract or buy a pass, look for deals online to save on your fitness membership. Deal sites like Coupon Sherpa offer sporting goods coupons and free passes for health clubs including 24 Hour Fitness, while daily deal sites like Groupon and LivingSocial provide deep discounts of up to 70-percent on local memberships and personal training. You should also check a studio or gym's social media page where there may be new-member deals hiding.

8. Find free workouts in your area.
Ask local fitness retailers or organizations if they offer any complimentary workouts. For instance, Athleta offers free Barre, CrossFit and yoga and Lululemon provides complimentary yoga on Sundays. Some even organize run groups at no charge. Beyond these stores, your daily newspaper is a great resource for finding freebies, including complimentary or discounted fitness classes so search before you pay at a pricey gym!

9. Barter, volunteer or teach.
You can get a free membership to a gym, Pilates or yoga studio by offering your professional services as a trade like website design, marketing or bookkeeping. While this usually works best for a small, locally run club and studio, you can offer to volunteer or work just one night a week helping check members in or cleaning up in the evenings in exchange for a complimentary membership. Otherwise, consider teaching your favorite class just once a week or fill in as a sub to get free access the rest of the time.

Andrea Woroch is a money-saving expert who transforms everyday consumers into savvy shoppers by sharing smart spending tips and personal finance advice. As a sought-after media source, she has been featured among such top news outlets as Good Morning America, Today, CNN, Dr. OZ, New York Times, MONEY Magazine, Consumer Reports, Forbes and many more. In addition, Andrea's stories have been published among leading publications and sites such as Yahoo!, AOL Daily Finance, CNN Money, Huffington Post, LearnVest and New York Daily News. You can visit her website at AndreaWoroch.com for more information.

6 Immunity-Boosting Herbs for Fall

The kids are back to school and now the germs seem to be circulating once again. People are coughing, sneezing, having runny noses and a whole host of things are already going around. While I love the autumn season...I really hate the colds, allergies, flu and other things that seem to go around.

Today I am sharing with you a guest post by Dr. Christopher Hobbs Ph.D., L.Ac, A.H.G. from Rainbow Light. He offers his expert opinion on 6 immunity-boosting herbs that we all need to be taking to help boost our immune systems and help protect us from all of those germs!

6 Immunity-Boosting Herbs for Fall

* Echinacea - Echinacea is a popular herb that has been identified to boost immunity. Combined with goldenseal, another herb, or enjoyed alone as tea, this member of the daisy family has been found to prevent and treat upper respiratory tract infections as well as the common cold.

* Ginseng - This herb has many varieties ideal for boosting immunity and overall health. Its main active component, ginsenosides, has been proven to have anti-inflammatory and anti-cancer properties. Clinical research studies have demonstrated that it may improve immune and psychological functions as well as conditions related to diabetes.

* Garlic - This spice has had a long history of medicinal value. Studies have shown that garlic promotes overall immune health, that it is active against specific bacterial infections of the respiratory tract, and that it may bolster the ability of the respiratory tract to defend against viral infection. What’s better? It’s also a great tasting spice to use while you cook!

* Ginger - This herb has been shown to reduce inflammation, cardiovascular conditions, blood clots and cholesterol. Also a great ingredient to help aid digestion, we include ginger into many of our Rainbow Light products, such as the Women’s One and prenatal line of products, to help those with a frequent upset stomach.

* Turmeric- This spice contains curcumin, which has notable antioxidant properties. It also has antibacterial, anti-inflammatory and stomach soothing benefits. It reduces inflammation by stimulating the adrenal glands to increase the hormone that lessens inflammation. It is also used against headaches, bronchitis, colds, fever and menstrual problems.

* Spirulina – worth a discussion, as this natural ingredient is often misrepresented as an herb. Although technically a marine organism, this ingredient is a powerhouse of immunity. Amino acids make up 62 percent of spirulina, making it a complete protein. It's one of the few known plant sources of vitamin B12 and it's full of amino acids, enzymes, and probiotics that help to enhance your immune system and digestive health. It’s a key ingredient in our Rainbow Light products – that’s how much we love it!

Dr. Christopher Hobbs, Ph.D., L.Ac., Director of Herbal Science at Rainbow Light: Dr. Christopher Hobbs, is an internationally renowned herbalist, licensed acupuncturist and botanist, has been formulating market leading natural supplements exclusively for Rainbow Light® since 1985. With more than 35 years of clinical experience in herbal medicine, Hobbs has authored 25 books, including Herbal Remedies for Dummies and Women’s Herbs, Women’s Health. He shares his knowledge of herbal medicine with consumers and educators all over the world through lectures, and utilized his expertise in this field to found the Institute for Natural Products Research. He also serves as a consultant to the herb industry.

The Easy Way To Improve Your Diet And Shed Pounds

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The only way to lose weight is through hard work, eating right, and lots of exercise. Well, sort of, says Joey Thurman, model, nutrition expert, and celebrity fitness trainer.

“One of the easiest ways to start living a healthier lifestyle isn’t by hitting the gym. It’s by hitting the snooze button,” he says, “Nothing wrecks your appetite and your willpower like being tired and cranky, yet most people aren’t getting the 7-9 hours of sleep a night that an adult requires.”

Thurman explains that a lack of sleep negatively impacts two of the body’s hormones that control appetite: ghrehlin and leptin. He says, “When you don’t get enough sleep, your leptin levels go down, which can be very dangerous for your waistline, as leptin works to suppress appetite. In turn, your ghrelin levels go up, and that could mean your appetite will also increase.”

What are Thurman’s no-fail ways to get more sleep?

“Exercise first thing in the morning, not right before bed,” he says, “And, avoid alcohol and food 2 hours before sleeping. Instead, sip some water or herbal non-caffeinated tea. Spritz your pillow with lavender, which is shown to help promote rest. And, avoid TV and screen time: Instead, read, meditate, or take a warm bath.”

About Joey Thurman: Joey Thurman is a health, fitness, nutrition expert and the creator of The Lifestyle Renovation, a website dedicated to helping people achieve their health and fitness goals. Joey was named the best trainer in Chicago by the Chicago Sun Times in 2015. He has appeared on CBS, WGN, FOX, ABC and WCIU sharing his insights as a celebrity fitness trainer, published author and nutrition expert. Joey’s work has been featured in publications such as U.S. News and World Report, People Magazine, Livestrong.com, BodyBuilding.com, Inspiyr, TimeOut Chicago, RedEye, American Global Traveler, CaliDiet, Chicago Sun Times, and Brazen Women. Joey is a fashion model represented by Chosen Model Management where he works with brands including Neiman Marcus, Abercrombie, Jockey, Kohl's, and Carson Pirie Scott. He has also appeared on the covers of Healthy for Men and TimeOut Chicago. Joey is a Certified Personal Trainer (CPT), a Fitness Nutrition Specialist (FNS), a Certified Corporate Nutrition Professional (CCNP) and a FITchef. For more information, please visit www.thelifestylerenovation.com and follow Joey on Instagram and Twitter at @JoeyThurmanFit.

Five Tips to Help You Age Gracefully

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Celebrity Trainer And Nutrition Expert Explains The Secrets Of Hollywood’s Hottest Stars

Stars like Dame Helen Mirren and Demi Moore seem to defy aging. Is it possible for the average American to maintain a smooth face and lustrous tresses even as time marches on? Model, celebrity trainer and nutrition expert Joey Thurman says it is, provided you follow an age-defying diet and fitness plan.

“The food you put inside your body is going to reflect on your outside appearance, and I don’t just mean as far as your waistline,” says Thurman. “There are some foods which can actually age you faster than others, leaving you looking tired, bloated, and years older than you actually are. Thankfully, there are also plenty of foods which can help improve cell repair and keep you looking as young as you feel.”

Here are Thurman’s top five tips to help you age gracefully:

1) Eat healthy fats. “People tend to think that fat is the enemy,” says Thurman. “Yet that just isn’t true. There are bad fats such as lard and butter which are dangerous for your waistline and your heart health, but there are also healthy fats such as those found in olive oil and avocado. Not only do they taste great, but they have properties which can help to keep you looking young and feeling great.”

2) Hydration is key. “Your body needs water in order to perform even the most basic functions. It also needs water to help it stay looking young,” says the trainer, “Work more water into your diet by making infused waters at home with watermelon and other summer fruits.”

3) Eat guava. “Guava is a very trendy fruit right now in Hollywood,” says Thurman. “It is very high in Vitamin C which is an important component of any anti-aging diet. Not to mention, it just tastes great!”

4) Reach for sweet potatoes. “Sweet potatoes have been called the perfect food because they are low in calories but still high in fiber. They are packed with vitamins and minerals, and they can assist in cell repair. Bake or steam them, and then add some cinnamon. Or you can mash them and add a little garlic. No butter or sugar needed!”

5) Omega Fatty Acids. “Omega Fatty Acids are a key part of any anti-aging diet, not to mention any healthy lifestyle. You can get them from things like chia seeds or flax seeds, or foods like whole grains. You can also take supplements to help boost your intake.”

About Joey Thurman: Joey Thurman is a health, fitness, nutrition expert and the creator of The Lifestyle Renovation, a website dedicated to helping people achieve their health and fitness goals. Joey was named the best trainer in Chicago by the Chicago Sun Times in 2015. He has appeared on CBS, WGN, FOX, ABC and WCIU sharing his insights as a celebrity fitness trainer, published author and nutrition expert. Joey’s work has been featured in publications such as U.S. News and World Report, People Magazine, Livestrong.com, BodyBuilding.com, Inspiyr, TimeOut Chicago, RedEye, American Global Traveler, CaliDiet, Chicago Sun Times, and Brazen Women. Joey is a fashion model represented by Chosen Model Management where he works with brands including Neiman Marcus, Abercrombie, Jockey, Kohl's, and Carson Pirie Scott. He has also appeared on the covers of Healthy for Men and TimeOut Chicago. Joey is a Certified Personal Trainer (CPT), a Fitness Nutrition Specialist (FNS), a Certified Corporate Nutrition Professional (CCNP) and a FITchef. For more information, please visit www.thelifestylerenovation.com and follow Joey on Instagram and Twitter at @JoeyThurmanFit.