PREGGERCIZE:    www.thegluterecruit.com

Pregnancy comes with its share of unwanted physical side effects. Provided it’s ok with your physician, chances are good that increasing your level of exercise, will ease the negative side effects of being pregnant and fight pregnancy fatigue. Low-level tiredness plagues many women during the first trimester, then again late in the third trimester. It seems paradoxical, but sometimes getting too much rest can actually make you feel more exhausted. And while you should never push yourself too hard when you’re pregnant, a little nudge can make a big difference in your pregnancy energy level. So take baby steps.  You’ll be surprised at how peppy you feel afterward!

Jessica Mazzucco is a certified fitness trainer in NYC who trains many pregnant women.

She shares a Pre- Natal Routine to be performed two times per week and alternated with some cardio. She advises women to get  medical clearance from their OB/GYN before engaging in any type of exercise. 

EXERCISE 1– One Arm Dumbbell Row (back and arms)

Place one hand and one knee on a utility bench; with the torso almost horizontal, maintain a flat back in a neutral spine position. With the hand that is not on the bench, grip the dumbbell using an overhand grip (with the thumb wrapped around the dumbbell) and extend the arm to the side. To initiate movement, bend arm at elbow and shoulder to pull the dumbbell upward until it reaches the torso. Extend the arm, following the same path used for the upward movement, performing the full range of motion. Do 2 sets of 15 reps each, rest 20-30 seconds in between.

EXERCISE 2 – Knee Push Ups (chest, arms and shoulders)

Come to a hands and knees position (quadruped) on the mat with your hands directly under your shoulders; fingers facing forward and knees under your hips. Engage the abdominals and pull the shoulder blades down your back. Reposition your knees as needed to create a straight line in your body from the knees, through the torso and out through the head. There should be no bend at the hips. Keeping the torso rigid and head aligned with your spine, slowly bend your elbows and lower your body toward the floor. Your elbows should remain close to the sides of your body or flare outwards slightly. Maintaining a rigid torso and head aligned with your spine, press upward through your arms. Do 2 sets of 10-15 reps, rest 20-30 seconds in between.

EXERCISE 3 – Bodyweight Squats (legs, butt, hips and core)

Begin standing with your feet slightly wider than hip-width and your toes turned out slightly. Your hands are by your sides with your palms facing inward. Keeping your back flat, hinge at your hips and shift them back and down. Your hips and knees bend simultaneously. Continue to lower yourself until your thighs are parallel or almost parallel to the floor. While maintaining the position of your back, chest and head and with the abdominals engaged, exhale and return to start position by pushing your feet into the floor through your heels. Do 2 sets of 15 reps each, rest 20-30 seconds in between.

EXERCISE 4 – Dumbbell Reverse Lunge (legs, butt, hips)

Stand with the feet shoulder-width apart, and hold a dumbbell at each side. Keeping the torso vertical, take a large step backward. Once the rear foot makes contact with the ground, move downward so that the knee of the rear leg is just above the floor. Ensure that the front knee does not move beyond the toes of the front foot. For each repetition, return to the starting position by following the same path used for the downward movement. Do 2 sets of 15 reps at each side, rest 20-30 seconds in between.

EXERCISE 5 – Side Plank (obliques)

While lying on your side bend one elbow to about 90 degrees and rise off the floor. Keep the spine neutral and align the head with the torso. Hold the position for 20 seconds and repeat 2 times on each side.

www.thegluterecruit.com

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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You have likely seen grandmothers doing water aerobics in a Florida gated community and laughed silently as they attempted to exercise “elder style.” This is probably what you picture if someone says, “water workout.” Fluid Running is a serious aquatic high-tech workout developed by certified trainer Jennifer Conroyd after she was injured and needed to rehab to run a marathon. The Fluid Running workout uses a flotation belt and Bluetooth, waterproof headphones that connect with the Fluid Running app in order to hear music-backed workouts, from beginner to extremely advanced, that are led by Jennifer. Your phone stays safe and dry wrapped in a towel or gym bag.  These workouts are performed in deep water such as a pool, lake, or bay. You do not travel during the workouts, the Fluid Running form keeps you in one place.

Who is a candidate for Fluid Running?

There are many reasons why and categories of people who choose to do an aquatic workout. Running in the pool is great for people who have injuries or are rehabilitating. Pregnant women love it because it doesn’t jar or overheat the fetus. People who don’t like to sweat have no worries in the water! If you have extra weight, there is no danger of putting additional pressure on joints since everyone is weightless in the water. Athletes do it because they can get a full-body workout and reduce the risk of injury. For those who want to lose weight, running in deep water burns 30-40% more calories than running on land because water is 800 times denser than air. For those looking to jumpstart an exercise program, they can go at their own pace in a beginner-level workout without the intimidation factor of a class situation. People of all ages and fitness levels can use this program as long as they are comfortable in deep water, and you don’t need to be a runner or a swimmer.  Unlike other forms of at-home gym equipment, Fluid Running takes up virtually no space. Its components can fit in a gym bag.

 

How does it work?

Using a special flotation belt, you get into the deep end of the pool (or bay or lake), hit “play” on your headphones and begin one of the Fluid Running workouts.  The workouts are interval-based and combine deep water running with several other movements that keep the Fluid Runner engaged and challenged.  While serious runners have known the benefits of “water running”, many complained about a lack of mental stimulation. Fluid Running has evolved the concept with Bluetooth, waterproof headphones, an app, and specific workouts led by founder and certified trainer Jennifer Conroyd that are geared for all fitness levels. The water needs to be deep enough so that your feet do not touch the bottom when you are running in the upright position. Once you receive the equipment, install the Fluid Running app, download the included workouts, and pair your new Bluetooth, waterproof headphones. All workouts are audio so there is no need to be watching a screen. See the program in action here:  https://www.youtube.com/watch?v=zarlxUJkDfc

 

How does Fluid Running compare to running on land?

In terms of form, Fluid Running and land running form and mechanics are the same. What’s different is the impact and calorie burn. With Fluid Running, there is NO impact. There’s no such thing as low impact running on land. Many of Fluid Running’s participants are avid runners, but running on land can cause joint stress and injuries. Fluid Running lets people enjoy the benefits of running with none of the harmful impact. Movement in cool, circulating water helps improve flexibility while cushioning the joints and reducing inflammation. Water also creates resistance, and uses core and upper body muscles, which is why deep water running burns about 40% more calories than land running.

 

What is the science behind aquatic running?

Running in deep water, combined with hydrostatic pressure enables the stimulation of metabolic and neuromuscular systems, followed by their corresponding physiological adaptations allowing both to maintain and improve athletic performance. Aquatic exercise can also play a beneficial role in an athlete’s recovery, helping to prevent as well as treat muscle damage and soreness following exercise.  Exercising in the water can help bone density: The resistance of the water just from physical movement places a demand on the skeletal system, causing a load on the bones. Once the bones are subjected to this stress they are forced to respond and increase muscle tension. This entire process results in stronger and denser bones. Overweight people: Aquatic exercise would seem to offer the safest and most protective environment for these individuals because of the buoyancy effects of immersion, which minimizes the risk of joint injury.

 

Cost: $199.00 for the complete system available for purchase on www.fluidrunning.com

 

Jennifer Conroyd is the founder of Fluid Running, a deep water running fitness company.   Jennifer 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.perfectimage.com

 

No doubt you have seen buzzwords like “all natural,” “hypoallergenic” and “patented” hundreds of times. But have you ever stopped to ask what they mean?

Beauty companies love terms like these because they suggest concrete benefits that don’t have to be backed up by science. In fact, as long as they don’t claim to change the body’s structure or function, companies don’t need FDA approval to market new products to the public and are not required to provide any research to prove their claims. These days, one would almost need a degree in chemistry to understand some of the catch phrases on skin care products.  David Petrillo is an LA based beauty chemist and founder of skincare company www,perfectimage.com  who wants to help consumers understand what this frequently used language means.

Gone are the days when simple statements such as “oil free” would suffice.  Perhaps the most common phrase is clinical formula.  As David Petrillo explains, “this has no real meaning.  It does not necessarily indicate that the formula was produced in a medical clinic as the manufacturers would have people believe. Clinically tested could very well indicate that the product was tested, but what was it tested for?  What were the results?  Essentially, this marketing claim is meaningless.”

Here are 10 more commonly misunderstood terms to watch for:
“All natural”
It doesn’t mean the product is organic or chemical-free. After all, chemicals are “natural,” too.

“Organic”
The US Department of Agriculture certifies organic food ingredients found in cosmetics, but not essential oils or plants used for cosmetic purposes. To carry the USDA Organic seal, a product must contain at least 95% organic food. Other countries have their own organic certification labels, such as COSMOS and NaTrue in the European Union and NASAA in Australia. Read COSMOS Standardizes Organic Product Labels to learn more.

“Hypoallergenic”
Think this guarantees you won’t have a reaction? Think again. These products can still contain ingredients some people are allergic to, including preservatives and fragrance.

“Fragrance-free”
These products may not have a noticeable smell, but can still contain “masking” scents to cover up ingredients with unpleasant odors. Look for the words “no fragrance added” instead.

 “Non-comedogenic”
While non-comedogenic products are usually oil-free and therefore less likely to cause breakouts, there’s no guarantee they won’t. In fact, many contain dimethicone, a known acne aggravator.

.Helps pre-mature aging.”  
Perhaps the most appealing of all claims from a consumer standpoint is this statement.  If a product truly prevented premature aging by affecting the structure of the skin, it would be classified as a drug and therefore would require FDA approval.  Manufactures circumvent this by utilizing the fact that sunscreens prevent premature aging by decreasing the damaging effects of ultraviolet light on the skin. Therefore, if a product contains sunscreen, it may state “prevents premature aging’ on the label.”

Patented Technology

This is a marketing term used to provide, sometimes falsely, a sense that the consumer is buying something that is highly innovative. But patents aren’t necessarily a surefire sign that something is groundbreaking. Patents are sometimes authorized based on a technical change rather than a scientific breakthrough meaning new combinations of ingredients or methods of production can be promoted as being “patented technology.” What consumers really want to do is identify what their skin needs and buy products with ingredients that are proven to effectively improve the skin in that area.

Maximum strength

This is a term used often by skin cleansers and moisturizers. But this is a relative term, and consumers don’t exactly know what the maximum strength entails or how the product benefits their skin more than the competition.

Hydrating

Products and consumers often use hydrating and moisturizing interchangeably, but this is inaccurate. If you want to hydrate your skin, this means you have skin that has become dull and possibly dry — you need a humectant such as hyaluronic acid or glycerin to draw water to the cells. If you need to moisturize your skin, you need a moisturizer that seals water in to prevent water loss. Today there are a variety of moisturizers, especially gel moisturizers, that have components that are both moisturizing and hydrating. These are good, but your choice of product depends on the individual condition of your skin. If you have extremely dry or dull skin, you may need one product that performs one function very well, rather than a jack of all trades.

FDA Cleared

The FDA has different protocols for skincare products that make cosmetic claims as opposed to those that make more medical claims, such as promising to increase the production of collagen in the skin. Since that is a body function, the FDA treats those differently than normal skincare products. However, the FDA just stipulates that the product being sold is safe to use in the manner in which it is directed to be used. FDA approval is not a credential that shows the superiority of results.

About David Petrillo

David Petrillo graduated in 2007 with a degree in Chemistry from Missouri University prior to working as a researcher in the cosmetics industry. His experiences in the lab led him to found his own company, Perfect Image, with a vision of making medical-grade peels and other cosmetic products more affordable.

With ten plus years of experience in the lab and equipped with the experience of formulating his own products to innovate the industry — David is able to answer questions for the media on a variety of cosmetic chemistry questions.

 

 

 

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Jessica Mazzucco founder of www.thegluterecruit.com

Throughout the last year as this country battled Covid 19, quarantines,  loss of amenities, and freedom, fitness routines were some of the many things that suffered. Sure, a privileged few had the time, money and motivation to equip their homes like full gyms, but most didn’t.  What resulted for many were more sedentary lifestyles and weight gain. As we all start to come out of a pandemic haze, many are wondering how to regain their pre-pandemic fitness routines, motivation, and shed “pandemic weight.” We turned to certified fitness NYC fitness trainer Jessica Mazzucco founder of www.thegluterecruit.com  for some tips.

TAKE IT EASY

Don’t overdo it when you return to the gym, your trainer, or wherever you exercise. You can’t expect to snap back to your pre-pandemic level of fitness right away. It takes time and must be done gradually. Doing too much too soon will overwhelm you, you will risk injury and possibly burnout

Safe Ways To Resume

One of the safest ways to get started is to try brisk walking (or some other low-impact activity) for a time span of 10 minutes.  Aim for a pace where your breathing and heart rate are elevated but you can still speak in sentences. This is called moderate intensity. Then try building up from one round of 10 minutes a day to two rounds of 10 minutes. You can do it all at once or break it into two sessions during the day.  Start doing this every other day and work your way up. If 10 minutes a day seems too easy, start with longer, but you should still move up gradually. You can increase the time, intensity or both if you’re up to it.  Ultimately your goal should be to do 150 to 300 minutes of moderate intensity exercise every week, unless you were doing more than that pre-pandemic.  If you can include some higher intensity exercise once you have increased your endurance, you will reap even more health benefits.

Schedule

Not everyone is a morning person who can be up and exercising at 6 am. If that’s not your circadian rhythm, attempting that schedule as a lifestyle will fail. Perhaps your workouts need to be scheduled at a lunch hour or post-work. Maybe it’s not practical for you to do 4 days a week but 3 is doable. Think about your life and the free time it realistically affords, and schedule in the frequency and times of day/evening that best suit your life.  Keep in mind that the body responds to consistency over time.  Results will be achieved more rapidly if you keep a regular frequency and pattern.

Beginner Exercises to Know

It’s also always a wise idea to make sure you have the basics down before easing back into a regular workout routine. Basic strength training exercises like planks, lunges and squats have many different variations in various workouts.  Make sure you know the fundamentals of these exercises. If you don’t have a personal trainer, you can google how to do them properly with illustrations, watch Youtube videos, learn them from fitness apps, or ask a trainer on duty in your gym to show you proper form.

Yoga is a great way to start an exercise program and you can perform it at various levels of intensity and in the comfort of your own home.  Stretching and other moves improve flexibility and strength. Yoga is also a great form of stress relief.

If you have put on weight

Many of us have put on weight due to the pandemic and that is nothing to feel ashamed of.  If you are resuming exercise with added pounds be mindful of the fact, that depending on the amount you have gained, this can place greater strain on joints, especially the knees, back, and ankles.  At first, it might be best to include exercise that reduces weight-bearing, such as stationary bikes, water exercise, or rowing machines. Once you’ve lost some weight and improved your cardio function, then you can add more walking or jogging to your exercise routine.

Warm-up, stretching and cool down are key

Your body can’t go from a full stop to a sprint. It must be “loosened” and warmed up. Proper warm-up and cooldown are vital for your workout in order to prevent injury and delayed muscle onset soreness. A good warm-up should include the entire body, even if the actual workout is going to focus on one area, such as legs or shoulders. The idea is to get the entire body warmed up and loose, and to get the blood flowing to all areas.  A five- to 10-minute cool down, consisting of light aerobic activity, helps the heart gradually return to its resting rate and the body return to its resting temperature. The lack of a cool-down period can lead to lightheadedness and dizziness, which is caused by blood pooling in the lower extremities. You don’t want to abruptly end a workout. You need to stay in motion while gradually winding down. Stretching is more beneficial after the workout than it is before because the muscles are warm and more pliable, which offers the best chance for maintaining and improving flexibility.

Mistakes to Avoid

The biggest thing to keep in mind is to take it slow.  For people who were in peak condition before the pandemic, it is human nature to want to “get back there” right away.  This impatience and tendency to overdo it, will cause injury. A year with little to no exercise is a long time and it’s going to take time to get back to where you were before the pandemic. After a week or two of consistent exercise, you can bump up the intensity provided you’re not losing form or feeling serious pain. Be patient with yourself in the process.

About Jessica Mazzucco

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 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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When the cold weather arrives, so does lowered humidity, making dry and itchy skin an uncomfortable but customary part of the winter season as the body naturally reacts to the abrupt temperature changes. In addition to seasonal changes, drying soaps and detergents can trigger factors such as eczema, psoriasis, and aging creating additional seasonal skin irritation. Julie Russak, M.D., FAAD., Board-Certified Dermatologist and founder of Russak Dermatology Clinic and Russak+ Aesthetic Center provides advice on how to best care for skin in the colder weather.

“Paying careful attention to your own body and taking note of any skin discomfort is one of the first steps to relieve any itching and dryness,” says Dr.  Russak. “Because skin irritation is common during the winter, with cold weather as one of the top culprits for itchy skin, there are many over-the-counter treatments available to help quickly address winter itch at the first sign of discomfort.”

To help soothe itchy and dry skin, try the following tips:

1. Pay attention to your skin type. It’s important to use skincare products geared specifically for your skin type – whether it’s normal, dry, oily, combination or sensitive skin. Oil-free soap is recommended for acne-prone skin and for dry skin, it is best to avoid witch hazel.
2. Apply an intensive moisturizer or ointment when stepping out of the shower. Water evaporates off the skin quickly after a shower and can leave skin feeling dry, making it the perfect time to moisturize skin. Powerhouse ingredients like hyaluronic acid, lactic acid, and petrolatum bind water and help retain moisture. Petrolatum is used in products like Aquaphor Healing ointment which can be used to soothe over dry and cracked skin as well as prevent moisture loss.
3. Use oil-free and fragrance-free soaps, lotions, and creams. Those who frequently hand-wash and bathe use plenty of drying soaps with irritating ingredients which further cause skin discomfort in the winter. Make sure to apply a fragrance-free lotion or hand cream after washing hands to help soothe and subdue dry and patchy skin.
4. Use a hypoallergenic, fragrance free laundry detergent. Laundry detergent with artificial dyes and skin irritants can trigger skin reactions and cause further irritation to dry skin – especially with all of winter’s extra clothing: layers, scarves, sweaters, hats, and now masks. Try Arm & Hammer Sensitive Skin, Free & Clear detergent when washing clothing and face masks—this product is specifically formulated for sensitive skin and dermatologist-tested to help avoid skin irritation and itchiness altogether, and avoid products that advertise “wrinkle free” such as drying sheets.
5. Advance to a thicker cream or ointment if lotion isn’t hydrating enough. For those who need extra moisture and protection from the dry air, a cream is a great barrier for the skin since it’s thicker, locking in moisture. For a comprehensive winter skin routine, try a light serum on the face followed by a thicker cream or oil.
6. Avoid extreme temperature changes. A humidifier is great for those who suffer from dry skin and eczema as temperatures fluctuate throughout the seasons. A humidifier can help the indoor spaces maintain a relatively cool environment with a humidity level of 30-40% for the winter months.

“While over the counter options are quick and simple to implement into your lifestyle, make sure to consult your dermatologist before making any extreme changes to skincare and see if these changes are right for your skin conditions,” adds Russak.

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More than 115 million people took road trips to visit loved ones last holiday season. That was pre-Covid. This year, exponentially more people will be driving long distances in cars to avoid crowded airports and airplanes. 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 holiday season.

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 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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Is your closet full of items you haven’t worn in years? Do forgotten t-shirts sit at the bottom of drawers or in a never-ending laundry pile? Everyone has those items of clothing that they hold on to, vowing that one day they will fit into them again, but even though you might be determined to do so, sometimes you just have to accept that you need to make more room in your closet for things you can and do wear instead. 

If you’re looking to clear out your closet, here are a few things you can do with your old clothes.

Donate Them

The first thing that should come to mind is giving your old clothes to Goodwill or another local charity organization. Only offer clothes that are in good condition and clean them before you donate out of courtesy. This is a great way to offload your stuff, but you’re also giving back and making sure others can get some good use out of the things you no longer want. 

Sell Them

If you could do with making extra money, selling some of your old clothes online is another way to get rid of them. There are plenty of ways to do this, even if you don’t have a seller’s account registered anywhere. You can even sell your stuff on Facebook for easy money. This is worth doing if you have expensive clothing that you have only worn a handful of times, especially if they’re by well-known designers.

Make a Blanket

If some of your old clothes are too sentimental to donate or sell, making memory blankets out of them is a great idea. Although you might not be able to wear those clothes anymore, you can still keep them at home but they will just serve a new purpose. T-shirts are usually the best kind of clothing to do this with, and you can cozy down under your new blanket as you watch your favorite movie or TV show on the couch.

Use as Rags

For old clothes that you don’t hold any attachment to, are already tattered or you no longer like the look of, use them as rags for your household cleaning tasks. It’ll save you money on buying clothes at the store, and they can be used for dusting, polishing silver and furniture, cleaning your car, and other mechanical jobs. Just cut them up into strips or squares and store them neatly with the rest of your cleaning products.

Make Pennant Banners

Another wonderfully creative way to recycle your old clothes is by using them to create these fun and festive decorations. You can hang the pennant banners up in your home as a full-time décor feature, or save it for birthdays or festive seasons. This project will also help you save money on decorations in the future, and can offer a personal touch that store-bought items can’t. 

The next time you’re clearing out your closet, think about these different ways you can get rid of or use old clothes.

 

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If there’s one thing we all want, it’s younger-looking skin. There is a wealth of products out there to help us achieve this, but one area that often gets neglected is our diet. While we can’t expect to find a magic food that instantly transforms our appearance, the choices we make about what we put into our body can definitely make a difference. A diet full of foods that are rich in vitamins and minerals goes a long way towards having healthy, youthful skin. Here’s a quick overview of some of the best anti-aging foods out there.

Top foods to combat aging

Perhaps unsurprisingly, many of the best foods for keeping your skin young and healthy are fruits and vegetables. For example, avocados are high in vitamin E and lutein, which help to make your skin more resilient and reduce damage from UV rays. Oranges meanwhile are packed with vitamin C, which helps to produce collagen. This protein is essential for supple skin. 

Another great boost for collagen production is pomegranate seeds, thanks to their high levels of antioxidants and ellagic acid. Berries are also extremely powerful superfoods, and you should be aiming to include plenty of them in your diet for younger-looking skin. For instance, blueberries are full of antioxidants and vitamins A and C, reducing the body’s inflammatory response and helping to preserve collagen.

Other foods to add to your diet include salmon, which is rich in omega-3 fatty acids that help prevent dry skin. Complex carbohydrates are also good because they don’t spike your blood sugar, which can aggravate acne. Oats in particular are a good choice because they contain a natural chemical that can soothe irritated skin and prevent damage to skin cells.

The best news? Dark chocolate is full of antioxidants called flavanols, which help to protect the skin from sun damage. So you can get your cocoa hit guilt-free!

What to avoid

There are a few lifestyle habits and food choices you’re going to want to avoid in order to keep your skin looking its best. One of the most obvious of these is smoking, and another is excessive exposure to damaging UV rays from the sun. In terms of foods, the main culprits are fried and salty foods like fries, those with a high glycemic index such as white bread, dairy, white sugar, soda and alcohol, and processed meats.

Products for younger-looking skin

In addition to diet, anti-aging skincare and technology like microcurrent devices can be a real help when it comes to keeping your skin youthful and healthy. The earlier you start using it, the better! One of the most important products you should be using is actually sunscreen. Not only does it help prevent aging, it also decreases your risk of skin cancer. 

Other than that, there are plenty of moisturizers, eye creams, serums and treatments to choose from. Key ingredients to look out for in these are hyaluronic acid for hydrating the skin, retinol for clearing your pores, and vitamin C for collagen. Finally, make sure to exercise regularly and get plenty of sleep!

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