Acid Reflux Advisor Tue, 12 Jan 2021 00:37:04 +0000 en-US hourly 1 https://wordpress.org/?v=5.5.3 No, You Don’t Have to Sit Up Super Straight to Meditate – Headspace’s Cofounder Explains /no-you-dont-have-to-sit-up-super-straight-to-meditate-headspaces-cofounder-explains/?utm_source=rss&utm_medium=rss&utm_campaign=no-you-dont-have-to-sit-up-super-straight-to-meditate-headspaces-cofounder-explains Tue, 12 Jan 2021 00:37:04 +0000 http://48102457 Just like you shouldn’t force a clear mind in meditation — because there really is no such thing — Headspace cofounder and former monk Andy Puddicombe said you should not force posture. You might imagine the correct way to sit during meditation is very upright and pretzel-style on the floor, […]

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Just like you shouldn’t force a clear mind in meditation — because there really is no such thing — Headspace cofounder and former monk Andy Puddicombe said you should not force posture. You might imagine the correct way to sit during meditation is very upright and pretzel-style on the floor, but Puddicombe told POPSUGAR that, generally speaking, he doesn’t suggest that at all.

While it does depend on the person, Puddicombe, also the executive producer of the new Netflix series Headspace Guide to Meditation, noted that unless you’ve done a lot of yoga and are comfortable being cross-legged — whether in Lotus or another position — he recommends sitting in a chair while focusing on the breath. “Sit on a chair that feels comfortable,” he said. “The trick is to set the body up in the same way that you would like the mind to behave. So, we want to be on the one hand relaxed, but on the other hand focussed.”

Therefore, it’s about being comfortable but not too comfortable. “If we’re horizontal, lying on the sofa, then we might be a little too relaxed, and we’re probably more likely to fall asleep,” Puddicombe explained. Though it’s typically OK to drift off during yoga nidra specifically and other techniques that call for you to lie down, he said that for meditation, “over time you’re going to get more from the practice by staying awake.”

So, sit in a chair with a supported back, and listen to your body, Puddicombe advised. If you’re feeling tired, sit up a little straighter. If you’re stressed, maybe head over to the couch or someplace more reclined. “Try to just assess where you are, how you feel before you sit down, and allow that to guide how you sit,” he said.

Puddicombe said that to be mindful is to be present and open “no matter where we are,” and meditation is essentially “an exercise where we take ourselves away from the business of everyday life and where we create the conditions to actually practice that quality of mindfulness.” He noted that the goal is ultimately to then utilise mindfulness experienced in meditation outside of our practice.

As for how long people should meditate, Puddicombe said to not get too caught up on length and instead to focus on frequency because “the more we meditate, naturally, perhaps the more we want to sit and increase that duration.” This is especially important for beginners. But, he does recommend around 10 minutes as a good ballpark number.

“We know that within that 10-minute bracket, something called the ‘relaxation response‘ kicks in where the heart rate begins to slow down, breathing begins to slow down, the harmful chemicals like cortisol and adrenaline in our body begin to either slow down or stop altogether,” Puddicombe explained. “And we’re looking to create that environment for both the body and the mind.” Of course, if 10 minutes is too daunting, cut it down into shorter sessions.

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I’ve Done This Every Morning For 2 Months, and It’s Saved My Mental Health /ive-done-this-every-morning-for-2-months-and-its-saved-my-mental-health/?utm_source=rss&utm_medium=rss&utm_campaign=ive-done-this-every-morning-for-2-months-and-its-saved-my-mental-health Wed, 06 Jan 2021 23:36:01 +0000 http://48093370 I’ve worked from home, alone, for over 14 years, so when COVID-19 caused schools to close at the end of March, and my husband had to stop going to the office, I no longer had the alone time I needed. I coped for several months taking time to myself when […]

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I’ve worked from home, alone, for over 14 years, so when COVID-19 caused schools to close at the end of March, and my husband had to stop going to the office, I no longer had the alone time I needed. I coped for several months taking time to myself when I could, but realised that I was feeling more and more stressed, wiped out, and unhappy as we were heading into winter. As an HSP (highly sensitive person) and a 100 percent introvert, constantly being around my family (even though I adore them!) and rarely having a free moment to clear my mind was so overwhelming and exhausting — I knew I needed to do something to take back my mental health.

I Exercised Alone For 1 Hour Every Morning

I had picked up running in the spring, but once it got cold and dark at the end of September, I felt superunmotivated. I ended up sleeping in instead for the next month, thinking extra sleep is always a good thing, but I instantly noticed how my mood shifted for the worse. I was worried about my mental health and knew seeing a therapist could be a good option, but with the pandemic, I wasn’t up for researching the perfect person, only to meet over Zoom.

Then Ergatta sent me a water rower to test out, and I committed to rowing 10,000 meters every day for one month. I needed this goal to get me back on track with exercise. I would get up and row from 5:20 to 6:20 a.m, so I’d have about 10 minutes to stretch before waking the kids up at 6:30 a.m. I had no idea how much that consistent daily morning ritual would positively affect my mental health. This was the first time I took time for me every single morning and realised that it was that daily hour alone that was the key to lifting my mood and helping me cope with everyday stress.

The Benefits of Alone Time in the Morning

I’ve gotten up early every morning for two months now to spend time alone, and the benefits are so huge, that it’s inspiring me to keep going. That one hour of uninterrupted time gives me a chance to think and breathe without distractions. I get to do something to take care of me, instead of always taking care of everyone else. It’s a glorious feeling to not have anything to think about, no responsibilities, no one asking me for anything — I can just focus on my needs and my wants.

I absolutely love and am so grateful to be a mother, but a lot of the time, parenting can feel like you’re treading water with your nose barely above the surface. This hour alone every morning makes me feel like I can breathe again. It feels like therapy to me, a release of emotions, and I always feel better at the end of that hour. It makes me a more grateful and joyful person (I got my sense of humour back!), a more patient parent, and a more loving partner.

Being alone first thing ensures that I’ll get that essential time every single day. It also sets my day up for success because I can make a mental to-do list and feel prepared. I also feel like the meditative movement and deep breathing releases all those feel-good hormones that puts me in a happy, energetic mood. I feel better able to cope when I walk upstairs to the rest of the house buzzing chaotically as they’re frantically getting ready for school. Minor issues used to put me over the edge or on the verge of tears, but now I just laugh and handle it like a champ. Our mornings just feel calmer all around. If you’re a parent who deals with superstressful mornings, you can understand what a miracle this is.

That 1 Hour Is Nonnegotiable

I realised that the consistency of doing it every single day was the difference. I have always exercised regularly, four to five days a week, and experienced the benefits, but knowing how it feels to do it seven days a week has convinced me how essential it is.

After that first month, I tried being more lenient about that morning alone time and skipping it if I wanted to stay up late, but if I did, I noticed it big time! I was cranky, low-energy, quick to yell, and just felt all-around blah. It just reiterated how important it is not to miss it, and I always think of that when my husband says to sleep in or take a rest day. I know I need this time for my mental health. It’s nonnegotiable.

Sometimes 1 Hour Alone Isn’t Enough

As an HSP, I’ve learned that loud noises or music, busy schedules, and being around people constantly just overwhelms me, so sometimes that one hour of proactive alone time isn’t enough. I can sense that when I start to feel easily irritated, snap at my kids or husband, or just feel annoyed by little things. That’s when I take my dogs for a walk outside (being quiet in nature is so soothing), or do some mediative Zentangle drawing or knitting, or I play guitar and sing. When I don’t have much time or can’t get tons of time to myself, I’ll go to the bathroom and just close my eyes for a few minutes — even that can help!

Self-Care Is Essential to Your Mental Health

I’m so grateful that I discovered what makes me feel better, that it’s free, and it’s something I have some control over. There are so many self-care practices, but you just need to find the one that speaks to you and ensure it’s something you can do consistently in order to have the best effect.

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I’ll Be Drinking This Copycat Starbucks Medicine Ball Recipe All Winter Long /ill-be-drinking-this-copycat-starbucks-medicine-ball-recipe-all-winter-long/?utm_source=rss&utm_medium=rss&utm_campaign=ill-be-drinking-this-copycat-starbucks-medicine-ball-recipe-all-winter-long Tue, 05 Jan 2021 06:55:50 +0000 http://48090287 I love a good Starbucks run. Hot or iced, there’s always some drink I’m craving, and Starbucks gets it right every time. One of my favourite items to order on a cold winter day is the Medicine Ball, also known on the Starbucks menu as the Honey Citrus Mint Tea. […]

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I love a good Starbucks run. Hot or iced, there’s always some drink I’m craving, and Starbucks gets it right every time. One of my favourite items to order on a cold winter day is the Medicine Ball, also known on the Starbucks menu as the Honey Citrus Mint Tea. It’s a hot, soothing blend of tea, honey, and lemonade that never fails to warm me up. And, as the name would suggest, it’s the perfect cup to cosy up with when you’re feeling under the weather.

So when I found this copycat Medicine Ball recipe from TikTok user @chambo_mommy, I knew I had to try it. It requires just five ingredients: water, peach tea, citrus mint tea, lemonade, and honey.

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In just five minutes, I whipped up a comforting drink worthy of any travel mug. If you’re looking to switch up your morning routine or soothe your cold symptoms — and save some money in the process — then this sweet, citrusy tea is just the thing!

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Notes

This recipe is for one trenta-sized drink, or two smaller, grande-sized servings. You can double the number of tea bags for a stronger brew, and also adjust the amounts of honey and lemonade to taste.

Copycat Starbucks Medicine Ball Recipe

Ingredients

  1. 2 cups water
    1 Teavana Peach Tranquility tea bag
    1 Teavana Jade Citrus Mint tea bag
    2 cups lemonade
    2 tablespoons honey
    1 slice of lemon, to garnish (optional)

Directions

  1. Heat the water to boiling and add both tea bags. Steep while preparing the other ingredients.
  2. Add the honey to the bottom of your cup.
  3. Warm the lemonade over low heat until it begins to steam, then remove it from the stove and pour it into your cup.
  4. Remove the tea bags and add the tea to the other ingredients. Stir.
  5. Garnish with a slice of lemon, if desired, and serve hot.

Image Source: POPSUGAR Photography / Sarah Felbin

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Tierra Everett’s 21-Day Booty Challenge Is Here to Strengthen and Tone Your Glutes /tierra-everetts-21-day-booty-challenge-is-here-to-strengthen-and-tone-your-glutes/?utm_source=rss&utm_medium=rss&utm_campaign=tierra-everetts-21-day-booty-challenge-is-here-to-strengthen-and-tone-your-glutes Wed, 30 Dec 2020 09:55:27 +0000 http://48085601 If you’re looking for a stronger backside (your best side), you’re in luck. We have a three-week lower-body challenge straight from NASM-certified personal trainer Tierra Everett to jump-start your booty gains. This 21-day plan is something you can do by yourself or send to friends so they can join in […]

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If you’re looking for a stronger backside (your best side), you’re in luck. We have a three-week lower-body challenge straight from NASM-certified personal trainer Tierra Everett to jump-start your booty gains. This 21-day plan is something you can do by yourself or send to friends so they can join in on the fun. It’s about consistently performing exercises that will help strengthen your glutes along with your hamstrings and quads.

21-Day Butt-Building Challenge

Equipment needed: booty band

Directions: Warm up for a few minutes. Then, perform all five of the banded exercises listed below for the designated amount of time and number of rounds per day. For the unilateral moves, break up the designated time for your left and right side (meaning, if you’re doing 30 seconds of work, dedicate 15 seconds to your left side and 15 seconds to your right). Treat the moves like a circuit, completing one right after the other. Rest for 30 seconds after going through the five exercises, and start from the beginning again. Once your workout is complete, be sure to do some static lower-body stretches to cool down.

Check out the plan ahead, and keep reading for specific instructions for each of the exercises.

  1. Banded wall sit
  2. Banded squat jump
  3. Banded glute kickback
  4. Banded glute bridge
  5. Banded donkey kick
Day Reps
Day 1 30 seconds each exercise x3
Day 2 30 seconds each exercise x3
Day 3 Rest
Day 4 30 seconds each exercise x3
Day 5 30 seconds each exercise x3
Day 6 Rest
Day 7 30 seconds each exercise x3
Day 8 40 seconds each exercise x3
Day 9 Rest
Day 10 40 seconds each exercise x3
Day 11 40 seconds each exercise x3
Day 12 Rest
Day 13 40 seconds each exercise x3
Day 14 40 seconds each exercise x3
Day 15 Rest
Day 16 60 seconds each exercise x4
Day 17 60 seconds each exercise x4
Day 18 Rest
Day 19 60 seconds each exercise x4
Day 20 60 seconds each exercise x4
Day 21 Rest

Everett suggests using a fabric booty band, otherwise known as a mini resistance band, because they don’t roll up or slide as much as certain elastic ones do. You can modify the challenge to meet your personal fitness level, but she told POPSUGAR that the structure she does not want you to change is the assigned rest days — those are extremely important to help your muscles recover and, in turn, get stronger.

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.

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These Nutrient-Packed Drinks May Just Be the Extra Boost Your Immune System Needs /these-nutrient-packed-drinks-may-just-be-the-extra-boost-your-immune-system-needs/?utm_source=rss&utm_medium=rss&utm_campaign=these-nutrient-packed-drinks-may-just-be-the-extra-boost-your-immune-system-needs Tue, 29 Dec 2020 23:47:25 +0000 http://48085543 When cold and flu season graces us with its presence, many of us try to do whatever we can to support our immune system. From washing our hands frequently to getting good quality sleep, avoiding getting sick is a priority for many of us in the colder months. Nutrition can […]

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When cold and flu season graces us with its presence, many of us try to do whatever we can to support our immune system. From washing our hands frequently to getting good quality sleep, avoiding getting sick is a priority for many of us in the colder months.

Nutrition can play a pivotal role in a strong immune system, and thankfully many companies are creating amazing beverages that allows us to literally drink our nutrients. From zinc to turmeric, immune-supporting ingredients are finding their way into drinks and juices, making it easier than ever to drink to our health.

Here are nine delicious, convenient, and immune-supporting drinks to buy when you’re trying to keep your body in fighting shape. Bottoms up!

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Burn Fat and Build Lean Muscle With This 30-Minute Abs and Lower-Body Strength Workout /burn-fat-and-build-lean-muscle-with-this-30-minute-abs-and-lower-body-strength-workout/?utm_source=rss&utm_medium=rss&utm_campaign=burn-fat-and-build-lean-muscle-with-this-30-minute-abs-and-lower-body-strength-workout Tue, 29 Dec 2020 23:46:54 +0000 http://48085565 Get in a quick sweat sesh that will work your arms, core, and legs at once with this 30-minute high-intensity dumbbell workout. This workout was created by Ron “Boss” Everline, a C4 athlete, and reviewed by Chris DeBonnett, a NASM-certified and Just Train trainer. If your goal is to burn […]

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Get in a quick sweat sesh that will work your arms, core, and legs at once with this 30-minute high-intensity dumbbell workout. This workout was created by Ron “Boss” Everline, a C4 athlete, and reviewed by Chris DeBonnett, a NASM-certified and Just Train trainer. If your goal is to burn fat and build muscle or to simply challenge yourself for 30 minutes straight, you’re going to love this workout. Grab your water and a set of weights, because it’s time to put in work.

The 30-Minute Fat-Burning HIIT Workout

Equipment needed: A pair of light- to medium-weight dumbbells. Here’s a guide on how to choose the right weight.

Directions: Before getting started, make sure to warm up your muscles with dynamic exercises, such as jogging in place, knee hugs, hamstring scoops, quad pulls, and planks, Everline said. Here’s a dynamic warmup we like.

The workout is broken up into three circuits. Complete each exercise in the circuit for 40 seconds, then take 20 seconds of rest. Complete three rounds of each circuit before advancing to the following circuit. If necessary, you can adjust the work-to-rest ratio, either working for less or more time depending on your fitness level.

After the workout, be sure to lower your heart rate back to resting with a few minutes of walking or light jogging and continue cooling down with a few static stretches to loosen up your muscles and prevent injury.

Exercises Time Interval
Circuit 1, exercise 1: high knees 40 seconds, followed by 20 seconds of rest
Circuit 1, exercise 2: dumbbell lunge to overhead press 40 seconds, followed by 20 seconds of rest
Circuit 1, exercise 3: mountain climber 40 seconds, followed by 20 seconds of rest
Circuit 1, exercise 4: dumbbell squat 40 seconds, followed by 20 seconds of rest
Circuit 2, exercise 1: side lunge to high knee 40 seconds, followed by 20 seconds of rest
Circuit 2, exercise 2: elbow plank and reach 40 seconds, followed by 20 seconds of rest
Circuit 2, exercise 3: single-leg Romanian deadlift 40 seconds, followed by 20 seconds of rest
Circuit 2, exercise 4: commando 40 seconds, followed by 20 seconds of rest
Circuit 3, exercise 1: glute bridge 40 seconds, followed by 20 seconds of rest
Circuit 3, exercise 2: plyo lunge 40 seconds, followed by 20 seconds of rest
Circuit 3, exercise 3: spider man 40 seconds, followed by 20 seconds of rest

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.

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Are You a Highly Sensitive Person? Recognising These Traits Could Be the Key to Your Mental Health /are-you-a-highly-sensitive-person-recognising-these-traits-could-be-the-key-to-your-mental-health/?utm_source=rss&utm_medium=rss&utm_campaign=are-you-a-highly-sensitive-person-recognising-these-traits-could-be-the-key-to-your-mental-health Tue, 22 Dec 2020 00:07:04 +0000 http://48076087 Are you moved by the beauty of music, feel extreme empathy toward animals, cry during touching commercials, hate loud nosies, are easily startled or overwhelmed, and need a lot of quiet, alone time? If so, you may be a highly sensitive person or an HSP. Elaine Aron, who has a […]

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Are you moved by the beauty of music, feel extreme empathy toward animals, cry during touching commercials, hate loud nosies, are easily startled or overwhelmed, and need a lot of quiet, alone time? If so, you may be a highly sensitive person or an HSP. Elaine Aron, who has a Ph.D. in clinical depth psychology, discovered the traits of HSPs and wrote the book, The Highly Sensitive Person, where she says that 15 to 20 percent of the population are HSPs.

HSPs may have been called “too sensitive” or been told their heightened sensitivity is a weakness. But once a person comes to the realisation that they’re an HSP, they’ll understand themselves on a much deeper level. They’ll see their sensitivity, intuition, and conscientiousness as a strength and as a gift, and they’ll feel happier and more confident because of it. Keep reading to learn about the traits of highly sensitive people; how being highly sensitive affects diet, workouts, and body image; how HSPs can practice self-care; and how to use sensitivity as a superpower!

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These Tasty Energy Bites Will Help You Get Your Gingerbread Fix Without Baking Cookies /these-tasty-energy-bites-will-help-you-get-your-gingerbread-fix-without-baking-cookies/?utm_source=rss&utm_medium=rss&utm_campaign=these-tasty-energy-bites-will-help-you-get-your-gingerbread-fix-without-baking-cookies Sat, 19 Dec 2020 01:25:18 +0000 http://48072738 I’ve never met a Christmas cookie or holiday flavour that I didn’t like. Gingerbread, butterscotch, peppermint, molasses, eggnog — I love them all. And when the holidays roll around, I’ve learned to let myself enjoy all of the traditional drinks, cookies, and sweets that I love, without any of the […]

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I’ve never met a Christmas cookie or holiday flavour that I didn’t like. Gingerbread, butterscotch, peppermint, molasses, eggnog — I love them all. And when the holidays roll around, I’ve learned to let myself enjoy all of the traditional drinks, cookies, and sweets that I love, without any of the guilt. After all, Christmas only happens once a year.

And while I’m totally in the camp of holiday indulgences, I’ve learned that healthier swaps help me enjoy the flavours of the season even more. That’s what led me to develop these gingerbread energy bites, a festive spin on one of my favourite recipes from Cotter Crunch. These energy bites just as delicious as gingerbread cookies, and their chewy texture will remind you of sneaking cookie dough. Plus, instead of the traditional white flour, brown sugar, and butter, they’re filled with good-for-you ingredients like oats, almonds, and protein powder. And unlike cut-out gingerbread men, you can make them in 20 minutes or less, using eight ingredients.

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To make this recipe, you’ll combine all the ingredients except for the milk, which comes in at the end to help the balls stick together. I used Hi! Vanilla Protein Powder, but any vanilla protein powder will do. You could even try chocolate for a chocolate-gingerbread taste. The amount of milk that you use will vary; it’s what helps the balls firm up. The dough should look like this when it’s ready to be shaped into energy bites:

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When you’re done, you can sprinkle the bites with cinnamon to add a little flavour and flair — or you can enjoy them as they are! Keep reading for the recipe.

Notes

Instead of oat flour and almond meal, you can start with the same amount of oats and almonds and grind them in a food processor or blender. Don’t blend the almond flour too long or it will turn into almond butter!

Gingerbread Energy Bite Recipe

Ingredients

  1. 3/4 cup oat flour
    1/2 cup almond meal
    1/3 cup vanilla protein powder
    2 teaspoons cinnamon
    1/2 teaspoon ginger
    1 tablespoon peanut butter (or other nut butter)
    5 tablespoons molasses
    1 tablespoon milk of your choice

Directions

  1. Whisk the oat flour, almond meal, vanilla protein powder, cinnamon, and ginger together.
  2. Add the peanut butter and molasses, and stir to combine until the mixture forms small clumps.
  3. Try to press the clumps into balls. If it’s too crumbly, add a splash of milk, and try again. Add a little more milk if needed. They should come together pretty easily.
  4. Form the mixture into 12 balls. You can make them smaller or larger, depending on your preference.
  5. Optional step: sprinkle them with cinnamon!
  6. Store in the fridge for up to two weeks, and enjoy!

Image Source: POPSUGAR Photography / Kaley Rohlinger

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What Is Azelaic Acid, and Why Are Skin-Care Enthusiasts Freaking Out About It? /what-is-azelaic-acid-and-why-are-skin-care-enthusiasts-freaking-out-about-it/?utm_source=rss&utm_medium=rss&utm_campaign=what-is-azelaic-acid-and-why-are-skin-care-enthusiasts-freaking-out-about-it Wed, 16 Dec 2020 22:55:28 +0000 http://48065351 There’s nothing the skin-care community loves more than a well-researched ingredient with multiple benefits. From vitamin C to niacinamide, multitasking heroes are the cost- and time-effective way to help to streamline our shelfies. Of late, azelaic acid, an often-overlooked dermatologist favourite, has been getting more recognition for its acne-busting, rosacea-calming […]

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There’s nothing the skin-care community loves more than a well-researched ingredient with multiple benefits. From vitamin C to niacinamide, multitasking heroes are the cost- and time-effective way to help to streamline our shelfies. Of late, azelaic acid, an often-overlooked dermatologist favourite, has been getting more recognition for its acne-busting, rosacea-calming properties, which is why we spoke to trusted experts to get intel on why azelaic acid is an ingredient worth getting to know.

What Is Azelaic Acid?

Hailed as the overachieving ingredient that can treat acne and rosacea, azelaic acid is a naturally occurring acid, according to consultant dermatologist Mary Sommerlad, MBBS, MRCP. “Azelaic acid belongs to a family of acids called dicarboxylid acid,” Dr. Sommerlad told POPSUGAR. “It is derived from grains and wheat but can also be formulated synthetically in labs.” The lab-engineered version is most often used in skin care not only due its stability, but also so that it’s safe for those with a gluten intolerance.

What Does Azelaic Acid Do For Your Skin?

Like any good multitasker worth its weight in gold, “Azelaic acid is an extremely versatile ingredient that boasts numerous skin benefits,” said Nicolas Travis, founder of Allies of Skin and PSA.

Dr. Sommerlad agreed, explaining that it was initially designed as an acne treatment. “It has anti-inflammatory and antibacterial qualities, which are great for acne-prone skin as it can help calm and reduce spots.” Those properties are what make azelaic acid an excellent choice for treating rosacea too. “Papulopustular rosacea is associated with red bumps and pus-filled blemishes, and regular use of azelaic acid helps to mitigate the associated redness and swelling with minimal risk of adverse side effects,” Dr. Sommerlad added.

Similar to other well-loved acids such as AHAs and BHAs, azelaic acid does have exfoliating properties, albeit much gentler and therefore far better tolerated by sensitive or compromised skin.

For those suffering with postinflammatory hyperpigmentation, azelaic acid can also help to fade stubborn marks. “It can improve hyperpigmentation by inhibiting tyrosinase, the enzyme crucial to the production of melanin,” Dr. Sommerlad said, adding that although azelaic acid tackles excessive melanin production, it doesn’t depigment the skin. “Azelaic acid is a great long-term treatment option for people with melasma, and at concentrations of 20 percent, it has been shown to be as effective as four-percent hydroquinone, which is known for having several side effects.”

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If You Don’t Like Running, Try This Abs and Legs Cardio and Strength Kettlebell Workout /if-you-dont-like-running-try-this-abs-and-legs-cardio-and-strength-kettlebell-workout/?utm_source=rss&utm_medium=rss&utm_campaign=if-you-dont-like-running-try-this-abs-and-legs-cardio-and-strength-kettlebell-workout Tue, 15 Dec 2020 06:25:35 +0000 http://48058821 Training with kettlebells can be slightly intimidating, but once you nail the technique and get comfortable with the movements, you’ll never want you put your kettlebell down. Not to mention, kettlebells don’t take up much space and you can do all the exercises (and more!) that you do with dumbbells […]

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Training with kettlebells can be slightly intimidating, but once you nail the technique and get comfortable with the movements, you’ll never want you put your kettlebell down. Not to mention, kettlebells don’t take up much space and you can do all the exercises (and more!) that you do with dumbbells and barbells with your kettlebells.

If you’re new to working with kettlebells or you’ve been meaning to pull your kettlebell out of retirement, Pierre Armand, NASM certified, Fitness Education Institute Kettlebell 1, Kettlebell Athletics Level 1, and Fhitting Room instructor, created this exclusive abs and cardio kettlebell workout for you.

“Working on your core, especially in the beginning of your workout, gives you the added benefit of not only stabilizing the hips and reducing back pain, but it also allows you to prime your abs to stay activated throughout the rest of your movements in your workout,” Armand told POPSUGAR. The cardio component will improve your cardiovascular system and can potentially help you burn more calories, which can improve your metabolism, Armand added.

If you don’t like running or you’re looking for a workout that will target your major muscle groups, improve your cardiovascular fitness, and strength, grab your kettlebell and get ready to move!

Abs and Cardio Kettlebell Workout

Equipment needed: one medium-weight kettlebell (we recommend the Kettlebell Kings brand).

Directions: Before getting started with the workout, Armand said to complete a dynamic warmup to prepare your muscles for more intense movement and to elevate your heart rate. Complete jumping jacks, air squats, inchworms, hip openers, squat thrusts, and high knees for 20 seconds each, and then repeat for a total of two rounds.

The workout is broken up into three segments: the pre-fhix elimination chipper, a circuit, and a finisher. The pre-fhix targets your core and should be done in an as many rounds as possible (AMRAP) style. For the first round, you’ll work for four minutes, performing kettlebell plank pull throughs, weighted flutter kicks, weighted toe touches, and weighted straight-arm sit-ups. For the second round, you’ll eliminate the plank pull throughs and perform the remaining three exercises for three minutes. On the third round, you’ll eliminate the weighted flutter kicks and perform the remaining two exercises for two minutes. For the fourth and final round, you’ll eliminate the weighted toe touches and perform the straight-arm sit-ups for one minute.

After the pre-fhix, you’ll progress to the circuit. The circuit consists of four blocks that should be done as a superset (performing two exercises back-to-back with little to no rest in between each exercise), and each exercise will be done for 30 seconds. After you finish each block, take 20 seconds of rest and then advance to the next block. Complete three rounds of the circuit.

Once you’ve completed the circuit, you’ll conclude the workout with a finisher/burnout. The finisher/burnout consists of hand-to-hand swings, push-ups, and mountain climbers and should be performed in an AMRAP style for four minutes.

If you’re a beginner, you can do fewer rounds or increase your rest time. If you’re more advanced, you can increase the weight of your kettlebell and/or decrease the amount of rest to further challenge yourself, Armand said. Reference the table below for a detailed list of exercises, rep/sets, and rest time.

After the workout is completed, make sure to cool down with five to 15 minutes of stretching, focusing on your hamstrings, glutes, and hip flexors.

Exercise Reps/Time
Warmup five to 10 minutes
Pre-fhix, exercise 1: kettlebell plank pull through
10 reps
Pre-fhix, exercise 2: kettlebell flutter kick 10 reps
Pre-fhix, exercise 3: kettlebell toe touch 10 reps
pre-fhix, exercise 4: kettlebell straight-arm sit-up 10 reps
Circuit: block 1, exercise 1: frogger 30 seconds
Circuit: block 1, exercise 2: kettlebell swing 30 seconds (followed by 20 seconds of rest)
Circuit: block 2, exercise 1: kettlebell toe tap 30 seconds
Circuit: block 2, exercise 2: kettlebell goblet squat 30 seconds (followed by 20 seconds of rest)
Circuit: block 3, exercise 1: kettlebell dead clean to thruster (right) 30 seconds
Circuit: block 3, exercise 2: kettlebell dead clean to thruster (left) 30 seconds (followed by 20 seconds of rest)
Circuit: block 4, exercise 1: kettlebell Romanian deadlift 30 seconds
Circuit: block 4, exercise 2: kettlebell sumo deadlift to high pull 30 seconds (followed by 20 seconds of rest)
Fhix finisher, exercise 1: hand-to-hand kettlebell swing 10 reps
Fhix finisher, exercise 2: push-up 10 reps
Fhix finisher, exercise 3: oblique mountain climber 10 reps (double count)
Cooldown five to 15 minutes

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.

The post If You Don’t Like Running, Try This Abs and Legs Cardio and Strength Kettlebell Workout appeared first on Acid Reflux Advisor.

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