According to recent statistics, the viral app Tik Tok has reached over 1 billion monthly users. (Source: https://www.cnbc.com/2021/09/27/tiktok-reaches-1-billion-monthly-users.html) With several beauty trends going viral on a daily basis, it can be tempting to experiment with these DIY and less expensive solutions than in office cosmetic surgery visits. However, some of these hacks are at best ineffective or downright dangerous.

Board-Certified Washington, D.C Facial Plastic Dr. Michael Somenek breaks down the most popular Tik Tok beauty hacks that you should steer clear of.

Face-lifting patches

What is it?

‘Face-lifting patches’ are plastic adhesives used to help reduce fine lines and wrinkles overnight. The purpose is to use tape to constrict the muscles in your face and limit their motion to minimize wrinkles. This is an overnight ritual that requires you to sleep with the tape on, keeping you from frowning or making any expressions during your sleep. Wearing it all night is also said to prevent creases caused by sleeping on your front or side.

Why you should steer clear: 

Tape considered strong enough to stay in place throughout the night isn’t made to be safe on the skin and can cause redness, irritation, and acne breakouts. The adhesive has to be incredibly tight and therefore, uncomfortable to use for an extended time to hold the muscles still. There is even a risk of ripping off a layer of the skin as you pull off the piece of tape. This can cause a tear in the skin barrier, and the trauma could result in underlying pigmentation or leave you at risk for a bacterial infection that could potentially scar. In theory, these facial patches should work as they keep muscles in place while you sleep, not allowing them to wrinkle as you move throughout the night. However, they can have the complete opposite effect when it comes to reducing fine lines and wrinkles. When you tape your face to hold muscles still, you’re preventing them from working, while adding resistance. In doing so, you’re training your facial muscles to work harder and, in turn, become more powerful. As they get stronger, it accelerates the formation of those fine lines and wrinkles you were hoping to avoid.

Pore Vacuuming

What is it?

This is an at-home device that is put out by various different companies. It gained traction during the pandemic when many people could not visit doctors for elective treatments. The goal of these tools is to extract dirt, debris, and sebum from the skin in order to reduce blackheads and pore congestion.

Why you should steer clear:

If you have seen videos, it is evident that users saw instant redness. If you don’t know how to set the device appropriately for your skin, putting the volume up to higher settings won’t necessarily remove more blackheads, but it could leave your skin looking as if you just got a hickey. Those with skin issues such as rosacea especially need to proceed with caution. The vacuum can exacerbate these conditions and cause untoward side effects like broken capillaries and bruising. This can even occur with those who simply have sensitive skin. Even if the device is effective, the pores will eventually re-fill again, and preventing this from occurring via this tool is too much wear and tear on the skin.

Sunscreen Contouring

What is it?

The original viral video has a resurgence this past summer. Model Eli Withrow posted a TikTok video where she has sunscreen applied on different parts of her face.  She states: “Haters will say it doesn’t work. I’m convinced that if you put a base sunscreen of SPF 30 on, and an SPF 90 on all the spots that you would put highlighter on, the sun will contour your face where you’d put bronzer, and you’ll be natural snatched all summer.”

Why you should steer clear:

There is no way to predict how the sun tans various parts of your face. All areas of the face don’t get the same amount of sunlight. Attempting to control your sun ray exposure through mixing SPF levels is illogical.  Radiation bounces off sand, water, and cement hitting the face at different angles.  Not only might you not get the “J-LO glow, but you could also get patchy sunburns. While the idea is meant to use tan lines to contour the face, you are risking your skin from a cosmetic standpoint and health-wise in the form of skin cancer. This is not worth the quest for a temporary (at best) contour.

DIY Lip Filler

What is it?

Once again, another pandemic-fueled aesthetic trend. One way people attempt to do this at home is through at-home kits to inject their own lip filler through tools called Hyaluron pens. These use pressurized air to force filler into lips instead of needles which are used in a board-certified plastic surgeon or dermatologist’s office.

What you should steer clear:

The lips are filled with nerve endings and they swell and bruise very easily. More worrisome than that is improper injection can result in blocked blood flow. Non- physicians don’t have the skills to treat these complications before they lead to serious damage.  In addition, since this is not regulated by the FDA, you have no way of knowing what products you are putting into your lips. Even without a substance going into your lips, other methods that use suctioning tools to create a temporary bigger pout can be dangerous as well.

About Our Client

Michael T. Somenek, MD

Board Certified Washington, DC  Facial Plastic Surgeon

 

https://somenekpittmanmd.com

Dr. Somenek received an undergraduate degree in microbiology at the University of Miami and a medical degree at Rush University Medical Center in Chicago. He stayed on at this prestigious institution for 5 more years of postgraduate training in otolaryngology or the study of the head and neck. He then completed an intensive fellowship in facial plastic and reconstructive surgery under the tutelage of world-renowned facial plastic surgeons Dr. J. Regan Thomas (past president of the American Board of Facial Plastic and Reconstructive Surgery) and Dr. Dean Toriumi at the University of Illinois in Chicago. Dr. Somenek is a member of the American Academy of Facial Plastic and Reconstructive Surgery. As an author of multiple peer-reviewed journal articles, textbook chapters, and presentations at national meetings, he has contributed extensively in his field.

Dr. Somenek also performs a variety of minimally invasive procedures, both surgical and non-surgical. Surgical options include facial liposuction, the endoscopic brow lift, and the S Lift. These techniques require only very small incisions but can have a dramatic effect on a person’s appearance in the hands of a qualified surgeon with a trained aesthetic eye such as Dr. Somenek. Dr. Somenek’s intensive training in the complex structures of the face, head, and neck make him stand out among plastic surgeons in Washington, D.C. He is a trainer and teacher to other physicians across the country on all injectables and frequently sees patients that need an expert opinion. Even for less invasive procedures such as BOTOX® Cosmetic injections, he can use his broad knowledge to administer precise treatments that exceed each patient’s expectations.

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It can be hard for the many women who wish their breasts were larger to understand why someone would want to make their breasts smaller. Those of us with large breasts know that you can have too much of a good thing, and we each have our own reasons for wanting to get a breast reduction. 

Why Do Women Get Breast Reductions?

Women all have their own reasons for reducing their breasts. In addition, women all have their own idea of what feels too small or large for their own bodies. 

1. When women have large breasts, they often struggle to find comfortable and stylish clothes that accommodate their breasts. Clothes shopping can become expensive and frustrating when nothing seems to fit. 
2. A person’s posture can improve dramatically when you remove a large amount of weight that has been hanging from that person’s chest. Sitting up straight and keeping your back healthy becomes easier with smaller breasts. 
3. Some women experience a tremendous boost in self-esteem as a result of breast reduction. Some of us become accustomed to feeling like people only notice our breasts, and having them reduced can provide a great lift in self-confidence. 
4. Exercising becomes easier. If you’ve ever tried to do yoga poses with large breasts, you may find that they get in your way at every turn. Jogging or other high-impact exercises can cause a lot of discomfort, and finding appropriately fitting exercise gear can cause problems as well. 
5. Women want to get rid of their pain. Large breasts cause pain in the back, neck, shoulders, and other parts of the body. Many women with large breasts experience constant pain as a result. 

What is a Breast Reduction Like?

You’ll be asleep for this surgery. The surgeon will remove extra skin, fat, and breast tissue. During your consultation, your surgeon will talk to you about where your incisions will go and what they will look like when they heal. Incisions for breast reductions are usually larger than those for implants because the surgeon needs to remove loose skin and lift the breasts. 

You’ll need to take at least a week off work, and some people may need a few weeks. You should wait to resume any exercise until your surgeon gives you their approval and follow all instructions for any surgical bra or compression garment they give you. You can expect to feel a lot of soreness after surgery that will decrease over the course of a week or two. 

 

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www.somenekpittmanmd.com

According to recent statistics, the viral app Tik Tok has reached over 1 billion monthly users. (Source: https://www.cnbc.com/2021/09/27/tiktok-reaches-1-billion-monthly-users.html) With several beauty trends going viral on a daily basis, it can be tempting to experiment with these DIY and less expensive solutions than in office cosmetic surgery visits. However, some of these hacks are at best ineffective or down right dangerous.

Board-Certified Washington, D.C Facial Plastic Dr. Michael Somenek breaks down the most popular Tik Tok beauty hacks that you should steer clear of.

 Face-lifting patches

What is it?

‘Face-lifting patches’ are plastic adhesives used to help reduce fine lines and wrinkles overnight. The purpose is to use tape to constrict the muscles in your face and limit their motion to minimize wrinkles. This is an overnight ritual that requires you to sleep with the tape on, keeping you from frowning or making any expressions during your sleep. Wearing it all night is also said to prevent creases caused by sleeping on your front or side.

Why you should steer clear:

Tape considered strong enough to stay in place throughout the night isn’t made to be safe on the skin and can cause redness, irritation, and acne breakouts. The adhesive has to be incredibly tight and therefore, uncomfortable to use for an extended time to hold the muscles still. There is even a risk of ripping off a layer of the skin as you pull off the piece of tape. This can cause a tear in the skin barrier, and the trauma could result in underlying pigmentation or leave you at risk for a bacterial infection that could potentially scar. In theory, these facial patches should work as they keep muscles in place while you sleep, not allowing them to wrinkle as you move throughout the night. However, they can have the complete opposite effect when it comes to reducing fine lines and wrinkles. When you tape your face to hold muscles still, you’re preventing them from working, while adding resistance. In doing so, you’re training your facial muscles to work harder and, in turn, become more powerful. As they get stronger, it accelerates the formation of those fine lines and wrinkles you were hoping to avoid.

 Pore Vacuuming

What is it?

This is an at-home device that is put out by various different companies. It gained traction during the pandemic when many people could not visit doctors for elective treatments. The goal of these tools is to extract dirt, debris, and sebum from the skin in order to reduce blackheads and pore congestion.

Why you should steer clear:

If you have seen videos, it is evident that users saw instant redness. If you don’t know how to set the device appropriately for your skin, putting the volume up to higher settings won’t necessarily remove more blackheads, but it could leave your skin looking as if you just got a hickey. Those with skin issues such as rosacea especially need to proceed with caution. The vacuum can exacerbate these conditions and cause untoward side effects like broken capillaries and bruising. This can even occur with those who simply have sensitive skin. Even if the device is effective, the pores will eventually re-fill again, and preventing this from occurring via this tool is too much wear and tear on the skin.

Sunscreen Contouring

What is it?

The original viral video has a resurgence this past summer. Model Eli Withrow posted a TikTok video where she has sunscreen applied on different parts of her face.  She states: “Haters will say it doesn’t work. I’m convinced that if you put a base sunscreen of SPF 30 on, and an SPF 90 on all the spots that you would put highlighter on, the sun will contour your face where you’d put bronzer, and you’ll be natural snatched all summer.”

Why you should steer clear:

There is no way to predict how the sun tans various parts of your face. All areas of the face don’t get the same amount of sunlight. Attempting to control your sun ray exposure through mixing SPF levels is illogical.  Radiation bounces off sand, water, and cement hitting the face at different angles.  Not only might you not get the “J-LO glow, but you could also get patchy sunburns. While the idea is meant to use tan lines to contour the face, you are risking your skin from a cosmetic standpoint and health-wise in the form of skin cancer. This is not worth the quest for a temporary (at best) contour.

DIY Lip Filler

What is it?

Once again, another pandemic-fueled aesthetic trend. One way people attempt to do this at home is through at-home kits to inject their own lip filler through tools called Hyaluron pens. These use pressurized air to force filler into lips instead of needles which are used in a board-certified plastic surgeon or dermatologist’s office.

What you should steer clear:

The lips are filled with nerve endings and they swell and bruise very easily. More worrisome than that is improper injection can result in blocked blood flow. Non- physicians don’t have the skills to treat these complications before they lead to serious damage.  In addition, since this is not regulated by the FDA, you have no way of knowing what products you are putting into your lips. Even without a substance going into your lips, other methods that use suctioning tools to create a temporary bigger pout can be dangerous as well.

 About Our Client

Michael T. Somenek, MD

Board Certified Washington, DC  Facial Plastic Surgeon

https://somenekpittmanmd.com

Dr. Somenek received an undergraduate degree in microbiology at the University of Miami and a medical degree at Rush University Medical Center in Chicago. He stayed on at this prestigious institution for 5 more years of postgraduate training in otolaryngology or the study of the head and neck. He then completed an intensive fellowship in facial plastic and reconstructive surgery under the tutelage of world-renowned facial plastic surgeons Dr. J. Regan Thomas (past president of the American Board of Facial Plastic and Reconstructive Surgery) and Dr. Dean Toriumi at the University of Illinois in Chicago. Dr. Somenek is a member of the American Academy of Facial Plastic and Reconstructive Surgery. As an author of multiple peer-reviewed journal articles, textbook chapters, and presentations at national meetings, he has contributed extensively in his field.

Dr. Somenek also performs a variety of minimally invasive procedures, both surgical and non-surgical. Surgical options include facial liposuction, the endoscopic brow lift, and the S Lift. These techniques require only very small incisions but can have a dramatic effect on a person’s appearance in the hands of a qualified surgeon with a trained aesthetic eye such as Dr. Somenek. Dr. Somenek’s intensive training in the complex structures of the face, head, and neck make him stand out among plastic surgeons in Washington, D.C. He is a trainer and teacher to other physicians across the country on all injectables and frequently sees patients that need an expert opinion. Even for less invasive procedures such as BOTOX® Cosmetic injections, he can use his broad knowledge to administer precise treatments that exceed each patient’s expectations.

 

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www.drhaleyperlus.com

 

Since the pandemic began, more people have worked remotely than at any time in recent history.  There is an estimate that 25-30% of the workforce will be working from home multiple days a week by the end of 2021. (Source: https://globalworkplaceanalytics.com/work-at-home-after-covid-19-our-forecast ) Many people find working from home challenging — from daytime TV to screaming children, there are a plethora of distractions. Without a physically present supervisor or social interaction from co-workers, it can be challenging for some to remain engaged and be self-starters.

We turned to Haley Perlus, Sport and Performance Psychology Ph.D. to discuss how to stay motivated when working remotely. 

 Here Are Some Tips On How To Stay Motivated When Working From Home: 

1. Change Your Outfit 

Clothing has an intense psychological impact on motivation, because when you put on professional work attire, you send a message to your brain that it’s time to act a certain way. When you change from pajamas into something you can leave the house comfortably in, you signal to your brain that it’s time to work. This does not mean that you have to put on your fanciest clothes, but change into something comfortable that signals to your brain that it is time work.

2. Establish A Dedicated Workspace 

Working from bed may seem tempting, but it actually can affect your productivity. When you associate your bed with work, your sleep quality diminishes; thus, trouble sleeping decreases work energy levels and productivity. Instead of working from bed, find a comfortable spot, like a desk or the kitchen table, to get a better night’s sleep and be more productive the next day.

3. Create A Regular Routine 

If you do not have a regular routine, it can be easy to find yourself overwhelmed and disorganized. It may be hard to set a schedule at home if you are inundated with distractions throughout the day. However, that is why a schedule is so important. A schedule doesn’t allow time for distractions. Remember to make a checklist of everything you need to complete, schedule regular breaks, time to exercise, and more.

4. Limit Distractions 

It may be hard to focus if you find you’re being interrupted every ten minutes. Sometimes, you just need to create a wall between you and your distractions. If you don’t have a home office with a door, you can try blocking off your workspace with a curtain or other sheet to create a physical barrier. If your physical barrier blocks your view from the TV, video game console, etc., even better. It can also be helpful to set ground rules with family members as to what constitutes a legitimate reason to be interrupted while working. Creating a defined workspace with limited interruptions will help you stay focused and on task.

5. Build In Rewards 

Create reward systems to encourage you to power through work you don’t want to do. For example, you might reward yourself with your favorite snack after completing a large project. For others, this might mean rewarding yourself by putting money into a “tip jar” after you complete an assignment to spend on something fun.  Reward-based thinking helps keep you motivated and makes tasks feel less like a chore.

6. Maintain A Support System 

Social interaction can make you feel happier and lighten your mood, which can translate into work performance. Strong social connections and relationships build a successful workforce. When working from home, it can be hard to sustain that connection. Try finding a way to connect with co-workers, whether via Skype, Zoom, etc, to prevent feeling lonely or isolated and have they face to face interaction.

About Haley Perlus 

Dr. Haley Perlus knows what it takes to overcome barriers and achieve peak performance. As an elite alpine ski racer, she competed and trained with the best in the world, pushing herself to the limits time and time again. Now, with a Ph.D. in sport psychology, Haley continues to push boundaries and drive peak performance, helping athletes and Fortune 100 executives reach their goals.

Haley works with individuals and teams to manage and expand their energy capacity while increasing resilience, focus and drive. Dr. Perlus is a highly sought-after keynote speaker, professor, author and consultant to Division I athletes. She has spoken at many events some of which include VISTAGE, Tec Canada, Elite Fitness and Performance Summit and Trilogy Athletes. She is an adjunct professor at the University of Colorado lecturing on applied sport and exercise psychology at the graduate level. She has authored several books including The Ultimate Achievement Journal and The Inside Drive and her articles have been featured in publications such as Thrive Magazine, Fitness Magazine, IDEA Fitness Journal, EpicTimes, Telluride Inside, MyVega and BeachBody®.

Dr. Perlus earned her PhD at the University of Northern Colorado with an emphasis on social psychology of sport and physical activity, her MS at the University of Florida in sport pedagogy and her bachelor’s degree at the University of Western Ontario in kinesiology. Haley loves both water and snow skiing, and hiking. Her favorite meal is anything that requires only chopping or blending.

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BACK SAVING TIPS FOR SUMMER ROAD TRIPS

www.nynjspine.com

In this post-pandemic world, people want to travel, however many do not want to travel  abroad by plane wearing masks, or have to take Covid tests or quarantine at their destination. Exponentially more people will be driving long distances in cars this summer. There are folks who might be driving cross country or down the northeast coast and spending in excess of 10 hours in a cramped car. Even for those who don’t normally have back pain, this type of situation can cause it.

Below are some tips from NYC Area Orthopedic and Spinal Surgeon Dr. Gbolahan Okubadejo on avoiding or mitigating back pain while driving this summer.

Get comfortable immediately

Take the time to make sure you’re comfortable from the moment you set off on your trip. Discomfort at the beginning of your trip can turn into nagging pain later.

Keep your back pockets empty.

Sitting on your wallet, phone, or anything else may throw your spine out of alignment.

Mind your posture

Position your knees slightly higher than your hips, and keep your chin pulled in so that your head sits straight on top of your spine.

Sit a comfortable distance from the steering wheel.

Sit with your breastbone at least 10 inches from the steering wheel, and keeping your hands on the wheel at 9 and 3 (the sides rather than the top of the wheel). But don’t sit too far away either, which can cause you to reach too far for the wheel and places more stress on the lumbar spine, neck, shoulder, and wrists.

Shift in your seat periodically

When possible, try to move a little in your seat. Even 10 seconds of movement and stretching is preferable than sitting still. At a minimum adjust your seat and change your position slightly every 15 to 20 minutes. Pump your ankles to keep the blood flowing and provide a slight stretch in your hamstring muscles. Any movement that is safe to do in the car will help you alleviate back strain.

Make your ride as smooth as possible

Bumps in the road can jar your spine and increase pain. For a smoother ride, consider:

Aim for a Smooth Ride

Replacing worn shocks to limit the bounce in the car

Replacing worn tires to reduce vibration or shaking

Sit on a car seat pillow or coccyx cushion to provide more padding between you and the road.

Move yourself

Sitting in one position in a car will stiffen up your back muscles and can lead to achiness and possibly muscle spasms. Everyone should ideally take at least a 15-minute break for every 2 hours of driving. If you’re prone to back pain, you may want to take breaks more frequently, such as every 30 to 60 minutes.

What to do if you’re in pain

Cold therapy can help reduce inflammation and swelling. Consider bringing a cooler to store reusable ice packs or other cold therapy packs.

Heat therapy can help increase blood flow and relax the muscles. Various types of heat therapy are available to buy, such as heat wraps or heat pads.

Note about application: It is recommended to apply ice or heat for only 15 or 20 minutes at a time, then give your skin a rest to recover for at least a couple of hours before the next application.

About the Doctor

Gbolahan Okubadejo, MD, FAAOS, leads The Institute for Comprehensive Spine Care, with offices in the greater New York City area, as a spinal and orthopedic surgeon. Board-certified and fellowship-trained, Dr. Okubadejo specializes in the treatment of degenerative spinal disease, spinal deformity, and cervical, lumbar, and thoracic conditions.

Dr. Okubadejo earned his undergraduate degree at Brown University in Providence, Rhode Island, and his medical degree at Johns Hopkins University School of Medicine in Baltimore. He completed his internship and orthopedic surgery residency at Barnes-Jewish Hospital at the Washington University School of Medicine in St. Louis. Dr. Okubadejo completed a spinal surgery fellowship at the University of Pittsburgh Medical Center in Pittsburgh.

Dr. Okubadejo is a published research author and has presented his findings at several major spinal conferences around the globe. While a surgical resident, he won the Leonard Marmor Surgical Arthritis Foundation Resident Award for the best research project.

In 2017, Dr. Okubadejo formed company 360 Dynamized Core, which is focused on creating innovative, spine safe core fitness products and routines. The first patented product, 360

CoreBoard, launched to the market in 2020. Find out more at 360coreboard.com

Dr. Okubadejo believes in the power of preventive care, minimally invasive surgical procedures, open communication with patients, and personalized care. When he’s not caring for patients, he enjoys traveling, learning about different cultures and the arts, and playing golf.

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This Summer Take Your Running Off The Pavement and Into The Pool With Water Running

Do you have an injury? Pain? Don’t like to overheat? This is the workout for you!

www.fluidrunning.com 

We all know what a great workout running is. It strengthens your legs and your cardiovascular system, and you burn lots of calories!  That’s the upside.  The downside is that when striking the ground, the force is 3x that of your body weight.  That means a 150-pound person is hitting the ground as if they weighed 450 pounds!  That’s a lot of pressure on your joints.  No wonder 70% of runners end up with injuries!  And it’s probably why a lot of people don’t do it. Now that summer is here, many people don’t want to run in the heat.  What can avid runners or wannabe runners do? Enter water running.  Jennifer Conroyd is a certified fitness trainer and founder of Fluid Running, a  water running fitness company www.fluidrunning.com. She shares the ways people can derive the same benefits (and more) from water running.

How does water running stack up to land running?

Jennifer suggests running in water ideally at a depth where your feet don’t touch the bottom.  When mimicking land running in the water, your legs get a better workout because water is 800 times denser than air.  Running against all that resistance is even more strenuous than running on land, which really challenges your cardiovascular system.

What are the benefits of water running that you don’t get when running on land?

To hold your body upright in the water requires you to engage your core and stabilizer muscles which, beyond a flatter tummy, helps your overall posture.

When running on land, your arms are just “coming along for the ride”.  When running in the water, arms are swinging through all that density just like your legs, so your arms get a workout too.

The greatest benefit is that there is absolutely zero negative impact on your joints because you’re essentially floating while doing the workout.

Not only is there no impact, the water pressure combined with the turbulence you create when running helps to flush out any inflammation or soreness you may have in your legs.

Water running is a “secret weapon” used by many Olympic athletes to not only train when injured but to maintain their peak physical fitness without getting injured.  Studies show that even elite athletes can maintain key fitness metrics (VO2Max, run speed, etc.) by running solely in the water – for up to 6 weeks.

It’s especially beneficial for people who struggle with pain that limits their ability to exercise, people who are overweight, pregnant women and those preparing for and recovering from surgery.

You burn 40% more calories than running on land at the same intensity.

You don’t overheat or risk heatstroke in the summer months.

You eliminate the risk of twisting an ankle or falling due to rough terrain.

There is zero negative impact on your body!

What does a water running workout entail?

Jennifer Conroyd  suggests following a workout that ideally has timed intervals that indicate how long and how hard you should be running.  Because you are not hitting the ground, anybody can do this. You don’t have to be a runner.

30 Minute Water Running Workout

5 minutes

Warm up.  Get comfortable in the water. Shake out the cold.  Slowly work into an easy jog.

5 minutes

Run at 70% effort

1 minute

Run at an easy pace

4 minutes

Run at 75% effort

1 minute

Run at an easy pace

3 minutes

Run at 80% effort

1 minute

Run at an easy pace

2  minutes

Run at 85% effort

1 minute

Run at an easy pace

1 minute

Run at 90% effort

1 minute

Run at an easy pace

:30 seconds

SPRINT

:30 seconds

Run at easy pace

4 minute Cool down and stretch on the pool wall if possible

Bio – Jennifer Conroyd

Jennifer Conroyd is the founder of Fluid Running, a deep water running fitness company.   Jennifer is certified by The Aquatic Exercise Association, and is an A.C.E. certified personal trainer, a USATF certified coach, and has an Exercise in Medicine credential from ACSM. Jennifer is an accomplished athlete having completed the Ironman and has run 16 marathons, qualifying for the Boston Marathon 15 times.   Jennifer created Fluid Running after an injury left her unable to run in preparation for the 2010 Chicago Marathon.  She ran exclusively in deep water for the six weeks leading up to the race, and not only finished that marathon but qualified for the Boston Marathon.  Fluid Running offers group classes that Men’s Journal voted one of the Best Workouts in America. She was named a finalist for the 2018 Women in Tech Founders award. Jennifer is a graduate of Miami University. She resides in Chicago and is the mom of three adult boys.

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www.thegluterecruit.com

According to the Bureau of Labor Statistics, there are approximately 338,000 personal trainers in The United States alone. Just like any other field, you have “rock stars” who are the real deal, some above average people, some who are merely competent, and others who have no business training people.  We turned to Jessica Mazzucco, an NYC area certified fitness trainer and founder of the fitness platform www.theglutereceruit.com  to help you assess where your trainer falls on the spectrum.

They Don’t Do Any Assessments on the First Session

“The best trainers perform thorough and complete assessments when working with a new client, before doing anything else, states Jessica.” She adds, “They don’t just hand you a dumbbell and ask you to copy them. On the training front, that means doing movement screening and even basic performance tests. And on the nutrition front, that means looking at the client’s current intake and assessing a host of lifestyle variables, including schedule, primary complaints/discomforts/allergies, willingness to change, and even blood pressure if a patient has issues. “

They look like they need a trainer

You want a trainer who practices what he/she preaches.  This does not mean they need to look like an Adonis, but they should look like they are fit. They are walking billboards of their profession. If they can’t keep it together, how are they going to get you to your goals or preach to you about a lifestyle they cannot maintain themselves?

They entice you to book more sessions

“If you are already working out 3 to 5 days per week correctly, you shouldn’t have to work out more, “says Jessica. She adds, “If your trainer keeps telling you to work out more than five hours per week, not only do they have you on a poor workout plan, they also are not coaching you well enough on your eating habits. They may also be looking for you to spend more money with them.”

They Tell You to Stretch or Warm-up on Your Own

“This is absolutely crazy,” says Jessica. “People don’t generally know how to stretch on their own. – that’s part of why you pay a trainer!  A good trainer should show you what movements to do, which muscles to focus on, explain the when and why of dynamic stretches over static stretching, and benefits of partner stretching.   If a client goes and warms up on a stationary bike but has a core- dominant training program, the time has been wasted.”

They Don’t Give You Work to Do Outside of Sessions

Your personal trainer should be shown the door if they don’t give you work to do outside of your sessions together. If they charge you by the hour but don’t try to help you in the other hours in the week, that’s a red flag. Jessica points out that, “What you do in your one-hour session should help you to achieve your goals outside of your session. Good personal trainers give you homework, with a purpose.”

They Look at Their Phone While You’re Training

If your personal trainer is taking (non-emergency) texts and phone calls or checking social media in the middle of your session, they suck. There are no two ways about it. Jessica adds, “You pay them good money to pay attention to what it is you’re doing. It’s not safe, it’s not professional and it’s a complete waste of your time and money. You wouldn’t let your physician do that with you. A trainer needs to have his/her eyes on you all the time!”

 They Talk More Than You Train

“If you want a companion, get a puppy,” Jessica says bluntly. Your trainer should be maximizing the time with you, not gossiping or telling his/her tales of woe. It’s fine to chit-chat with a trainer before the “clock starts” or after the workout has ended.  The actual training time should be confined to instruction, supervision, coaching, your form and the workout you are doing. Jessica says, “With the exception of reasonable rest/water intake periods, you should be in motion/activity for the duration of the session.”

They put you on a bike, treadmill, or stair-master and stand there and watch

“Unless you need a bodyguard while you are on a machine you know how to operate, this is a complete waste of time, “says Jessica.  She adds, “Your sessions are for being coached, strengthening your body and learning new techniques; not to be stood-by and watched for a complete hour doing the same thing.  A good trainer will make sure that multiple body parts are being used and include cardio, body weight resistance, free weights, bands, medicine balls, machines, etc.”

They believe in “no pain no gain”

There is nothing wrong with doing crunches until you “feel the burn.”  Pain is your body’s alarm to alert you that something is wrong: that you should, in fact, stop doing what you’re doing and figure out the problem. Jessica stresses that “There is a distinct difference between legitimate pain and the soreness you get when you exercise.  If a muscle feels pulled, and you express that to your trainer, he/she should lay off training that muscle group until you are completely healed.” If you are beginning training with an existing injury such as a weak Achilles tendon, the trainer should be skilled enough to strengthen that area and avoid moves that will exacerbate it.

Body Shaming to Motivate

A good trainer should never use body shaming as a means to make you work harder.  He/she should never say something like, “give me 30 crunches to burn that flab off your gut,” or “keep giving me those squats to burn the fat from your butt.”  Jessica says that a trainer should motivate by focusing on the positive, with statements such as, “you’re so much stronger since we first began, your cardio has really improved, you’re becoming more flexible.” You must be empowered by your trainer, not belittled or ashamed.

Jessica Mazzucco is an NYC area certified fitness trainer and founder of The Glute Recruit®  A native New Yorker, she graduated from SUNY Plattsburgh with a Bachelor’s Degree in Psychology and a Master’s Degree in Social Work from Adelphi University. The latter enables her to use skills of therapeutic communication and client centeredness to help her clients transition through change. Jessica has over 7 years of experience in the fitness industry and a multitude of diverse fitness certifications including :

World Instructor Training Schools (WITS) Personal Training Certification

National Posture Institute (NPI) Certified Posture Specialist + Certified Resistance Training Professional

ViPR – Vitality Performance Reconditioning – Level 1 Trainer

Kettlebell Athletics – Kettlebell Level 1 Trainer

Prenatal/Postnatal

SRT (Soft Release Technique) – Lower Body Fascial Stretch Therapist

Areas of Focus

Her specialties include butt sculpt/lift through exercise, resistance, strength and weight training for women, nutrition, muscle building, flexibility, mobility, posture enhancement, and pre and post-natal workout regimens.  Jess has trained celebrities such as former MSNBC Legal Analyst Mimi Rocah and country singer Jessica Lynn. 

Her personal journey

Jess has helped women worldwide achieve their fitness and lifestyle goals. She embarked on her own journey toward a healthier lifestyle in 2010 when she realized how unhealthy she was physically due to poor dietary choices and lack of exercise. Her weight gain had led her to develop low self-confidence and poor relationships with food. Healthy dietary changes and slow implementation of exercise helped Jess to become physically healthier and restore her self-esteem. This success gave her the platform to pursue a career in fitness and personal training. Her mission is to educate women on how to take control of their lives and become the healthiest versions of themselves without setting unrealistic goals of an “ideal” body type.

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There’s a tiny, would-be assassin hiding in America’s fields and woodlands that goes by the name of ioxides scapularis, but is more commonly known as the black-legged deer tick.A single bite from this creature can destroy your life – and if untreated, may even kill you.

“The disease caused by this tiny biting insect is called, Lyme disease, and it’s one of the most dreaded and destructive diseases known,” said medicinal spice expert and health researcher Dr. Cass Ingram, author of “The Lyme Disease Cure.”

With a minimum of some 400,000 Americans diagnosed with this disease every year, and with lockdowns being lifted in many parts of the country, those with Lyme disease need to understand why they are at a heightened level of risk and how to avoid being adversely impacted by the ongoing COVID-19 epidemic, says Dr. Cass Ingram, a Lyme disease survivor who developed his own successful plant-based treatment protocol which he details in his book, The Lyme Disease Cure.

Patients who have Lyme disease typically have a hyperactive immune system that is in a state of perpetual inflammation. This factor makes these individuals more at risk for developing severe illness.

As tick season ramps up this year, we have to be very vigilant, more so than any other year, so that we prevent Lyme disease from developing.

PREVENTING EXPOSURE TO LYME DISEASE AND TICK PATHOGENS:

Wear the lightest-colored clothes possible, preferably white or off-white. White is the best, since the tiny tick nymphs, which are black, can be seen more readily. Larger ticks can be easily seen against such a background.

Socks are pulled over the pant legs. The socks should be white.

Spray shoes, socks, and legs with a natural, potent tick repellent.

Check clothes often for evidence of crawling, climbing ticks.

Wear a hat to prevent ticks from falling from tall grass or trees onto the head.

Be sensitive, and be aware. Have a high awareness of entities crawling on the body or in the hair. If any such sensations occur, check the body immediately.

Upon arriving home or when in a secure place, strip down immediately; place all clothing in a plastic bag. Inspect the body fully for ticks.

The head and neck should be carefully inspected. The hair should be thoroughly brushed and/or combed all the way down to the scalp. After any wilderness adventure take a shower and scrub the skin 

RESPONSE TO BEING BITTEN:

Any tick bite, if discovered, should be treated topically. The tick itself, along with the bite area, should be saturated with the oil of wild oregano to attain constant contact, which is ideal to destroy any residual tick-related germs and the consequential local inflammation. That constant contact can also be achieved by saturating a bandage or a piece of cotton and once the tick is removed taping it against the region. This can then be changed every 12 or 24 hours and continued until all infection and inflammation is eradicated. 

BASIC PROTOCOL TREATING LYME DISEASE WITH WILD SPICES

Wild spices in the form of oil of oregano will literally burn away the protective exterior membranes (biofilm) of viruses and pathogens transmitted by an infected tick.   Many types of germ-killing spices are reviewed in the book, and readers are encouraged to familiarize themselves with the healing properties and uses of each.   Some of the spices used by Dr. Ingram to cure his own Lyme infection included:

• Oil of wild oregano (P73)
• Multiple spices – dried essential oil complex consisting of oils of wild oregano and sage, cumin, and cinnamon
• Juice of wild oregano

ABOUT DR. CASS INGRAM (cassingram.com / northamericanherbandspice.com)
Dr. Cass Ingram is the foremost expert in medicinal herbs and spices.  He received a B.S. in biology and chemistry from the University of Northern Iowa (1979) and a D.O. from the University of Osteopathic Medicine and Health Sciences in Des Moines, IA (1984). He has written 24 books on natural healing and has been an invited guest on hundreds of radio and television programs across North America and the UK

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www.nynjspine.com

 Most of us know the usual culprits of back pain; stress, excess body weight, improper lifting technique, and poor posture. While these are the typical causes, unexpected issues can be causing all that agony. Most cases of back pain are mechanical or non organic – meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer (Source: https://pubmed.ncbi.nlm.nih.gov/29573870/). We spoke to Dr. Gbolahan Okubadejo,  NYC area Orthopedic and Spinal Surgeon to discuss the surprising factors that could be causing your back pain.

1. Smoking

Smoking increases brain activity that makes people less resilient when it comes to responding to back pain. Smoking also causes premature aging of discs by decreasing blood supply to the discs in the back, thus leading to pain in the lower back.

2. The incorrect mattress

Old mattresses start to form dips from years of use. The dips in the mattress cause the spine to curve, leading to constant stiffness or pain. A mattress that is too firm can cause strain on pressure points in the knees, hip, shoulders, and back, which can cause backaches. If the mattress is too soft, your spine is not supported well enough, and the spine can fall out of alignment.

3. Your purse or wallet

Structural imbalances in the spinal column can occur when you sit on your wallet. This can happen because one side of your body is higher than the other, and an excess amount of physical stress is placed on the lower spine. This can lead to lower back pain and numbness. Carrying a heavy purse or bag on one shoulder can also cause a neck and spinal tilt that can lead to backaches. Remove your wallet from your back pocket when you are sitting down, and regularly switch your purse from one shoulder to another.

4. Your wardrobe

There are unexpected items in your wardrobe that could be causing your back pain. Skinny jeans, heavy bags, strapless bras, high heels, and backless shoes are all clothing items that may be influencing your pain. Try to limit the amount of time you spend in these clothes to promote optimal wellness.

5. Dehydration

When you are dehydrated, the spinal discs lose water, and your spine is in distress. When this happens, the spine takes on the full shock of your movements, which can lead to pain. Avoid drinks with caffeine and drink plenty of water to avoid dehydration.

6. Your cell phone

Constantly hunching your neck over to look down at your phone compresses and tightens the muscles and tendons in the front structure of your neck. This creates imbalance and results in reduced mobility, shoulder and neck pain, a curvature formation at the upper back, and even headaches.

7. Incorrect ergonomic work set up

Many people have been working from home due to the pandemic. Working from home has led to slouching and hunching in front of our handheld laptops or work from home setups. Slouching can lead to neck and shoulder pain, back problems, and stiff hips. Make sure to sit all the way back in a computer chair and keep your thighs horizontal to your knees at hip level.

About the Doctor

Gbolahan Okubadejo, MD, FAAOS, leads The Institute for Comprehensive Spine Care, with offices in the greater New York City area, as a spinal and orthopedic surgeon. Board-certified and fellowship-trained, Dr. Okubadejo specializes in the treatment of degenerative spinal disease, spinal deformity, and cervical, lumbar, and thoracic conditions.

Dr. Okubadejo earned his undergraduate degree at Brown University in Providence, Rhode Island, and his medical degree at Johns Hopkins University School of Medicine in Baltimore. He completed his internship and orthopedic surgery residency at Barnes-Jewish Hospital at the Washington University School of Medicine in St. Louis. Dr. Okubadejo completed a spinal surgery fellowship at the University of Pittsburgh Medical Center in Pittsburgh.

Dr. Okubadejo is a published research author and has presented his findings at several major spinal conferences around the globe. While a surgical resident, he won the Leonard Marmor Surgical Arthritis Foundation Resident Award for the best research project. In 2017, Dr. Okubadejo formed the company 360 Dynamized Core, which is focused on creating innovative, spine-safe core fitness products and routines. The first patented product, 360

CoreBoard, launched to the market in 2020. Find out more at 360coreboard.com

Dr. Okubadejo believes in the power of preventive care, minimally invasive surgical procedures, open communication with patients, and personalized care. When he’s not caring for patients, he enjoys traveling, learning about different cultures and the arts, and playing golf.

 

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