Plastic Surgery and Selecting a Plastic Surgeon

Plastic surgery calls for surgical reconstruction of distinct regions of the body. You may want to consider visiting plastic surgery OKC companies as a result of disease, birth defects, burns or more private and for other decorative reasons. A plastic surgeon is a well defined surgical practitioner. This can be the people’s confidence that they’re coping with among the finest plastic surgeons accessible.

Plastic surgery can help improve the way in which you look and enrich your characteristics that are initial. Whether you want to have plastic surgery due to birth defects or for private motives, the results give you an entirely different outlook on life, build your self esteem and can boost your self confidence. You can find several choices that right disfigurements or enhance your look and can improve your life.

This should function as the 1st question you ask. There’s much public confusion about certification and there are a variety of certifications available, state certification, as an example. They have been the only board as an example, that can certify in reconstructive and plastic surgery. You’ll find many individuals wanted on your operation to go easily and restrict the opportunities of any complications as a support team. Generally, your support team includes support needed to your specific process, an anesthesiologist, recovery room nursing staff, and some other technicians or trained nursing staff. Learn what and who they’re and their qualifications.

Every operation carries the possibility of danger, as an example excessive blood loss, illness, or other complications that can happen or that may be unforeseen. They are able to occur though quite uncommon with modern day plastic surgery techniques, and you need additional operation that may put an extra financial risk or weight on you when they happen it can mean. Learn what these dangers are. CosmetAssure is essentially complications insurance, and supplies Dr. Sawan’s patients with an added layer of financial protection should that uncommon complication happen. A cosmetic surgeon possesses the greatest operative abilities and carries a spotless surgical record, the greatest credentials. Know that every process changes, but understanding ahead of time can help you plan for time or arrange for any dwelling service that is added help you might need. Anesthesia is consistently among the bigger threats of any kind of operation and there are essentially 3 kinds. Be sure and cover this issue completely.

The quickest method to understand about a plastic surgeon is by standing, and the matter that assembles (or downfalls) a plastic surgeon’s standing quicker than anything is the reviews or recommendations from present patients. Your cosmetic surgeon have the capacity to demonstrate them to you if you inquire, or should have a great sampling of reviews on their web site. If the plastic surgeon you might be considering using has not received letters and cards of thanks, chances are you will not be sending them one. If possible, discover if past patients are not unhappy with the style of the attending plastic surgeon, in addition to their operation results themselves.


Finding The Right Dentist

If you reside in Oklahoma City, OK and are attempting to pick a dentist OKC that is new, you could easily face a predicament when you begin attempting to narrow the field to suit your own goals. In regards to patient/dentist ratios most of the state is under-served. Not so for Oklahoma, possibly because of the existence of the UNC Dental School that is nearby.

Because there are a lot of general dentists in Oklahoma, many choose to concentrate on a particular crowd, including kids (pediatric dentistry). But you may become confused by what services other kinds of dentists are really making accessible for you, particularly when you read the promotional materials for Oklahoma dentists. All the classifications that follow are simply regions of focus that, like pediatric dentistry, have to do with the kind of folks a Oklahoma dental practice is attempting to especially function. This is, in the end, an age of specialization, and it only makes great sense to be receptive to needs of different kinds of patients. Exactly the same strategy for selecting a dentist cannot be used in many other regions of the state of Oklahoma – particularly rural regions, where just a couple of dentists or one may be attempting to serve the needs of a complete county.

The types usually used by general dentists in the region are defined below to allow you to sort through your confusion if you reside in Oklahoma. These definitions are supplied to direct you towards making the most suitable choice possible for the situation. The definitions are informal; the American Dental Association nor officially defining most by the OK Dental Board. Except where shown in the definitions, there aren’t any special regulations that regulate them. Using the first four groups – if they have been relevant to your own needs – is among the fastest methods to narrow the area of 250 dentists. If you’ve got needs for Sedation Dentistry, the area will narrow even faster. (Oklahoma had just six NC Dental Board accredited suppliers of Oral Conscious Sedation dentistry in June 2009.)

Dentists who perform work that’s mostly aesthetic in nature – in other words, they supply services that can improve your smile. Dentists who supply added sedation services (beyond the “normal” anesthetics used by most general dentists) to help handle stress and susceptibility to pain. Successful by general dentists, the OK Dental Board controls the administration of sedation in 2009 – demanding both expertise and specific training for people who provide sedation services. There are various degrees of sedation licenses. Most patients who have sensitivity to pain or experience stress can be served by the amount referred to as Oral Conscious Sedation.

Complete Dentistry – Dentists who have an interest in being full service suppliers for his or her patients – sparing the patient/family from regular referrals. So that you can offer the more comprehensive variety of services these dentists may have extensive training. (Assess the encounter.) Along with convenience, they offer an on-going and complete comprehension of the patient (needs, tastes, expectations, general well-being) to make all facets of dental care more customized and simpler for patients. Although fast gaining popularity, this can be a comparatively new kind of practice in Oklahoma.

All general dentists have training in preventative dentistry, along with restorative processes (fillings, crowns, etc.) needed to maintain oral well-being. While cosmetic dentistry services regularly aren’t preventative dental care is likely to be partly covered by dental insurance. Dentists whose focus is on treating patients of most ages (compared to pediatric dentists). Main focus is regularly placed by family dentists on providing preventative dentistry services, rather than cosmetic dentistry services. Pick as numerous classes as you feel apply to your family’s needs or your own. Most likely, you’ll be able to find the kind(s) of dentists of interest to you personally by using an internet search engine, then research what each dentist’s variety of services and expertise is within any specified focus region.

Even in technology-informed Oklahoma, you may locate some Family Dentistry and Preventive Dentistry suppliers who don’t have sites and favor to give attention to the more “conventional” variety of general dentistry services. They may choose to restrict their listings to general on-line directory listings, or traditional print telephone marketing directories. Recall, also, that All-Inclusive Dentistry suppliers typically provide Preventive Dentistry services and Family, along with their more extensive variety of services. Use the classes identified in this post to enable you to determine which kinds of services you need – both now and later on. Narrow the subject down to some considerably smaller amount of Oklahoma dentists who are a superb fit to your requirements. Subsequently, contact the ones which look like the greatest match, and ask any additional questions which may not be replied on their sites or other advice that is made available for you .

Recall that encounter is crucial contemplate, also, as you start the final round of assessment to find the general dentist in Oklahoma suited for your needs. Assess the first training of the dentist, but also consider what kinds of additional clinical expertise the dentist received, along with the amount of years she or he has experienced private practice. From a standing point of view, how long has the dentist been in the Oklahoma region in practice? It may be helpful to ask about the amount of processes that are similar your prospective dentist has performed if your plan is to use all-inclusive or aesthetic dentistry services. As it pertains to cosmetic dentistry results surely, seems issue, but oral health and functionality are extremely crucial that you maintain during the grin improvement procedure.


Using Credit Card Tokenization

As the requirement for strong and dependable security increases and the standards and demands set out by the Payment Card Business evolve to fulfill that need, the requirement for cutting edge options may also grow. New methods to safeguard sensitive information additionally should be developed, as offenders develop new methods to attack a system. Credit card tokenization is a creative alternative according to the notion that individuals can not steel it if you do not really have it.

Standard security is proving itself to not be sufficient in this digital age. That is becoming more and more apparent as we discover more news about businesses that have endured a violation of some sort. Frequently these firms were under the belief that encryption that is easy is sufficient to shield sensitive credit card data on their own websites. Sadly, it’s lately become clear this is false. Too frequently the data security measures are handled or mishandled, and offenders can get your hands on the encryption keys or discover other loopholes and cause trouble and serious damage.

If a business does not reach conformity then they have been subject to fees, fines, and perhaps the loss in the ability to take credit cards. Credit card tokenization is quickly becoming among the greatest methods reach PCI conformity and to implement appropriate security. A criminal can not steal what you do not have as previously said. Needless to say, some of that data is needed for running trades, particularly duplicate trades. Credit card tokenization enables this to happen efficiently and rapidly, while maintaining complete security. Promptly after, an unique and haphazard number is created and returned to the retailer. Token, or this amount, is the only thing that must be saved on an internal system.

Now let us say a criminal hacks on your system while for private data that is usable. If you have used a credit card tokenization system the only thing they will discover is a set of 16 digit numbers which don’t have any significance at all. Contemplate your data. If you save sensitive information all on your own system, you happen to be the one responsible for continuously tracking that info and efficiently handling. Are you currently completely sure you’d have the capacity to find all activity that is suspicious? Have you been positively sure you had have the ability to prevent all larcenies? Credit card tokenization was designed to assist you to remove those stresses. Quit saving sensitive information all on your own system and transfer it into a system that efficiently monitored and is continuously, fixed, and upgraded.


Does Acupuncture Treatment Really Work?

Chinese medicine is responsible for several natural treatments, and acupuncture may be the best. Essentially, acupuncture works on the theory that energy facilities are contained by the body at unique, tactical points. These energy centers are subsequently linked into a specific part of the body. If you’ve got a sore knee, for instance, then the energy facility connections would be located by the acupuncturist to that knee. That is the point where quite thin needles are then added to arouse the energy facility. The result?

Pain relief is the most common, although Acupuncture can be used to treat many ailments. It is an unusual notion – adding needles into the body! But a lot of people find acupuncture very relaxing. Other research has indicated that acupuncture can help the immune system by stimulating the creation of white blood cells. It is also been revealed that Beta, Alpha and Gamma Globulin increase after acupuncture treatment, and these help in creating immune antibodies and fighting disease. Lately, acupuncture continues to be used to help individuals recovering from substance and alcohol dependency. Acupuncture centers around reducing withdrawal symptoms and cravings, tension, and causing an atmosphere of easiness.

Sports individuals at the greatest level have turned to acupuncture treatment to help enhance operation and their training. Operation is inhibited by muscle tension, and tension is released by acupuncture in both muscles and the environment tissue, as well enhancing the efficacy of the circulatory, nervous and lymphatic systems. Acupuncture also can be used manage pain and to accelerate healing rates from harm. Allergies additionally react well to acupuncture treatment. Materials that are benign can induce the immune system to overreact, ultimately causing an allergic reaction. Many allergies are activated by common environmental factors for example pollen, dust and chemicals. Lots of people also have problems with food allergies, which may be activated by wheat, milk and shellfish, among-st other matters. In some sufferers, allergy response can lead to extreme symptoms like joint pain, kidney problems and melancholy. Strengthening the immune system and detoxifying the body helps eliminate or reduce allergies.

A lot of people turn to acupuncture treatment for serious problems, like asthma, bronchitis, hypertension and ulcers. The results speak for themselves, although Western medicine fights to comprehend how acupuncture manages to be successful. Occasionally, jointly with acupuncture treatment, massage and herbal treatments are used for more long-term illnesses. Other health issues that frequently react well to acupuncture include anxiety, chronic fatigue syndrome, PMS, menopause and menstruation difficulties. Find yourself a reputable local acupuncture OKC practitioner, if you are thinking about trying acupuncture treatment and have a chat about your health problems together. This will give them the chance to to say whether they believe you can be helped by acupuncture or not.


Getting Orthodontic Braces

You’re most likely getting prepared to speak to an orthodontist Norman specialist in the event you are in need of braces. Just how much pain is involved in trying to transfer over your teeth to a fresh place? Patients have a variety of questions regarding the procedure and most could be answered by your professional. Nevertheless, here are just a couple of things that you are able to get to have as you make your path by means of this procedure happen.

Everything starts with the orthodontist. You might want to inquire further about their experiences for those who have friends which have been through braces. In the first consultation the specialist produce a recommendation and will have a look at the teeth. He’ll allow you to understand which kind of braces you need to use, the length of time you’ll need to wear them, and present you a notion of how much this all is going to cost. You find out more about what this will entail and can ask any questions which you have.

As soon as you arrive your orthodontist will most likely have them clean well yet another time before the procedure starts. Shoot an image of your grin so you will have the ability to consider just how you appeared the changes before all. This appointment will require time that are long plan accordingly. It’s more uncomfortable than other things, while most folks dread the pain included. Occasionally you’ll need to go in and make a consultation for an alteration. What this means is the wires will probably be switched to yank at your teeth in the correct way. Your orthodontist will probably make sure to remind you that is only an essential measure to produce a lovely grin although these appointments might be uneasy.

Instead of conventional braces Invisalign is being chosen by a lot of people. There is a mold of your teeth and some plastic forms are manufactured to reshape your teeth. They can be worn all the time however, you can take them outside to do things like shoot photos and to eat. Most folks can not tell that braces are being worn by you but important changes are taking place.

I’m the Worst Dancer, but I’ll Never Quit Taking Dance Fitness Classes—Here’s Why

I’m the Worst Dancer, but I’ll Never Quit Taking Dance Fitness Classes—Here’s Why

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I’ve never been good at dancing, but for some reason I’ve always felt drawn to it. In elementary school, I would make up mini dance routines and perform them for myself in my bedroom mirror. In middle school, in an attempt to gain some semblance of rhythm, I asked my dance-adept cheerleader friend to teach me how to body roll. During college, I would beg my friends to go out with me—yes, drinking would be involved, but mainly, I just wanted to dance the night away.

RELATED: Try the Dance Cardio Workout That Inspired Zumba

Now, at 23 and with a full-time job, spending late nights dancing at a club isn’t always doable. But I’ve discovered something else that’s kept my passion for the dance floor alive: dance fitness classes.

It started with Zumba, which I discovered during a summer internship. I remember hitting the studio after work and being surrounded by all types of women—young, old, thin, thick—but still feeling self-conscious. I’d never danced in a space that wasn’t secluded or where the lights were in full effect, where everyone could see me and my flailing body.

Still, when the music started, I followed the instructors as best as I could—which, for the record, wasn’t very well. The music was upbeat and so were the teachers and students, and even though I missed so many beats, I felt happier after that class than I had all summer. By then, I didn’t care if I messed up and the entire class saw my misstep because the joy the movements brought me was so much greater than any feelings of embarrassment or reservation.

RELATED: How to Be More Confident in the Weight Room, Dance Class, and More

While I’ve always been drawn to these workouts and how positive they make me feel, I could never understand why I walked out of the studio or gym feeling so radiant. So I reached out to exercise physiologist Tom Holland, who had a more scientific understanding of the allure of dancing. “The full-body movement and neuromuscular connection is so unique,” he told me. “You don’t get that from CrossFit or strength training, where the movements are static.” 

Dancing can also build self-esteem. “You add in music that is fun and you’re learning and you go, ‘Wow I can do this!’ when you get it right,” says Holland. “It’s not super complicated but complicated enough to feel rewarding.” It’s true: My first couple of Zumba classes felt awkward at best. But as time went by, I started to nail certain movements, and it felt so much more empowering than setting a personal record in the weight room. It’s hard to compare the mind-body connection of a high-powered dance class with any other workout out there.

I’ll never forget the recent Monday night hip-hop dance class I took with my similarly dance-challenged friend Nora. We felt like fish out of water, surrounded by some amazing dancers. But the instructor was kind and enthusiastic, breaking down the moves and trying his best to teach us how to Milly Rock (emphasis on trying).

RELATED: 6 Dance Cardio Workout Videos That Will Get You Out of Your Exercise Rut

When our 60-minute class was over, Nora and I were dripping with sweat and out of breath. Our instructor wrapped things up by thanking us for coming out and left us with this: “Dance is always there for you. If you have a good day, you want to come dance to celebrate. If you have a bad day, you want to dance to forget about it and move forward.”

That’s why I’ll keep taking dance classes, even though I’m so horrible sometimes, I stumble over my own feet. Dance can ground you in your own experiences, but it can also inspire you to take the next steps in life and live more joyfully—and you don’t have to be a famous choreographer or ballerina to feel that effect.

 5 Signs You’re Getting Fitter—Even If the Scale Hasn’t Budged

 5 Signs You’re Getting Fitter—Even If the Scale Hasn’t Budged

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You’ve been doing everything right: loading up on greens, lifting weights, and going easy on the wine and late-night snacks. But whenever you step on the scale, the same digits stare back at you—or worse, the number is higher than it was last time. WTF?

Before you get too worked up, the scale doesn’t tell the whole story—and you know this! Fortunately there are other ways to gauge your progress: As you get healthier, a few subtle mind-body clues begin to surface. Read on to learn what to look for. If you can check any of the boxes below, it’s a safe bet you’re on the right track (even if the scale claims otherwise).

Your junk food cravings have mellowed out

Once you’ve adapted to a cleaner diet, your hankerings for sugar and processed foods should get less intense (and may even go away completely), says Mark Hyman, MD, director of the Center for Functional Medicine at the Cleveland Clinic. “You can absolutely train your body to crave healthy foods instead,” he says. In other words, jonesing for edamame is an excellent sign you’ve made headway.

Test your taste buds: Make a list of five foods you once craved; then after two weeks, note whether you crave them anymore. The shift can happen very quickly, says Dr. Hyman, who wrote The Blood Sugar Solution: 10-Day Detox Diet. “If you load up on plant foods, healthy fats, and protein with every meal, you will find that eventually you won’t want the junk.”

RELATED: 9 Before-and-After Photos That Show Weight Is Just a Number

You’re reaching for heftier dumbbells

So you finally started lifting—or doing body-weight workouts—to build fat-burning muscle. Here’s some encouraging news: You may notice progress stat. For some people, it takes just a few weeks to see improvements in strength. “This is often referred to as beginner’s gains,” says Kourtney Thomas, a certified strength and conditioning specialist based in St. Louis. (After that, progress may slow, but it should still happen over time.)

Track your gains: As a general rule, if your regimen includes progressive overload (meaning you gradually make your muscles work harder over time, by adding weight or tension) you should be able to lift weight that is 7 to 10 percent heavier—or do endurance strength moves (such as planks) for longer—after every 14 days or so. Try using specific exercises (think bicep curls and a squat hold) as “benchmarks,” and testing yourself every two weeks or so. But keep in mind that fitness progress isn’t always linear, Thomas notes. “Other general clues like having more energy for workouts, and better balance and coordination are valuable indicators too,” she says.

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You’ve never felt more rested

“Exercise has been proven to not only boost your daytime energy, but your sleep quality, too,” says Marci Goolsby, MD, a physician in the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York City. Researchers have found that when people with insomnia get on a long-term exercise program, they tend to doze off quicker, snooze longer, and sleep more deeply than before they started working out. (Just don’t bang out a HITT routine right before bed, Dr. Goolsby warns, because that might actually keep you up.)

Collect some data: Use a sleep tracker device for a few weeks. “It can give you some general feedback,” says Dr. Goolsby, such as how long it takes you to drift off, and how long (roughly) you spend in REM sleep (the deepest stage). Once you start noticing positive changes, you may be motivated to hit the hay earlier, she adds.

RELATED: 6 Weird Things That May Help You Sleep Better

Your appetite has changed

If your get-fit plan has you turned you into a gym rat, you may not be as hungry as usual—or, you may be famished. Exercise can actually have both effects: Some people experience a drop in appetite, while others crave more food.

If your end goal is a slimmer waist, feeling ravenous can be frustrating. But you may actually need more food to keep burning calories, says Thomas: “You might have to increase what you are eating to fuel your body through your exercise routine.”

Assess your eating habits: In a notebook or with voice recordings in your smartphone, keep tabs on your hunger levels and rough calorie intake. If you do notice you’re eating more since you’ve started crushing your workouts in full-on beast mode, that okay, says Dr. Hyman. “Just make sure you’re adding real, whole foods,” he says. “Eight hundred calories from an avocado is going to do dramatically different things to your body than 800 calories coming from gummy bears.”

RELATED: How to Control Your Hunger Hormones to Lose Weight and Keep It Off

Your jeans fit differently

“Focusing on how your clothing feels is a good gauge for most people,” says Thomas, “as long as you recognize that sizing is a messed up mind game and are able to not worry about that.” But don’t expect your pants to get looser necessarily; you may actually fill them out a bit better. This is what happens to Dr. Goolsby (who describes herself as not naturally muscular) when she starts a new workout. “If I start doing Spin, for example, all of a sudden I’m starting to notice my pants feel a bit tighter as I’m building my quads. It’s not because I’m gaining weight, I’m putting on muscle.”

Do a mirror check: If you want visual evidence of how your body is changing, consider snapping pics of yourself wearing the same outfit (and at the same time of day) every so often. (Note: If this habit becomes obsessive or makes you feel discouraged, it’s not worth doing.) Even just taking a mental note of how you feel physically in your clothes when you get dressed in the morning is fine.

Should you toss your scale?

The number on the scale is not worth fixating on—but that doesn’t mean weighing yourself is a complete waste, says May Tom, RD, an in-house dietitian at Cal-a-Vie Health Spa in Vista, California. “Having objective data to look at can help move people toward change,” she says. Research backs her up: Two recent studies have reaffirmed that people who step on the scale regularly tend to lose more weight than those who weigh themselves less frequently or not at all.

So how often should you weigh in? Once a week at most, says Tom. “That’s my usual recommendation if people feel like [the scale] keeps them on track and accountable,” she explains. “Any more than that and you can become frustrated if you don’t see progress.”

Kim Kardashian’s Trainer Shares the Star’s ‘Bodybuilding’ Diet and Exercise Routine: ‘She’s a Workhorse!’

Kim Kardashian’s Trainer Shares the Star’s ‘Bodybuilding’ Diet and Exercise Routine: ‘She’s a Workhorse!’

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Melissa Alcantara remembers the May phone call from the production team of Keeping up with the Kardashians.

“They were like, ‘Are you available to train Kim on Monday?’” the former bodybuilder tells PEOPLE. “I was like, ‘Of course I’m available!’ And it went from there.”

Within days, Alcantara met Kardashian and the pair hit it off. Soon Alcantara was relocating to Los Angeles where she began training Kardashian full time, putting the reality star on a weight training program and a diet of healthy whole foods.

“Kim told me, ‘I love my body. I love the way it looks and I love my hips,’” says Alcantara. “She just wanted more muscle. She wanted bigger hamstrings, which accentuates the entire leg. And she wants those cut arms and abs!”

These days Alcantara heads to Kim’s home six days a week at 6 a.m. for workouts focusing on specific body parts: shoulders, biceps/triceps, and chest/back, as well as three days devoted to legs. They also do cardio — either short bursts of high intensity, or longer, low-intensity walks.

“She loves and hates leg days,” says Alcantara. “But she’s committed! She knows what it takes, but it’s also really grueling. It’s heavy, it’s killer, but she’ll be like, ‘Alright, let’s do it!’ She’s a workhorse.”

Adds the trainer: “Kim has been getting some really nice results, like with her triceps! She can’t believe how much has changed over the last few months. And when you’re in this deep, it’s hard to go back. She just keeps it up. She’s focused and she has a goal in mind.”

Kardashian and Alcantara also bonded over the challenge of post-baby bodies.

“When we met, Kim told me she’s tired of doing little diets,” says Alcantara, who reveals that she gained 70 lbs. when pregnant with her daughter Isabella, now 6. The trainer was inspired by Insanity, created by powerhouse fitness instructor Shaun T. — she even starred in his videos — and became committed to a balanced meal plan to get herself healthy. “I lost 40 lbs. after 60 days,” she says. “That program set something off for me.”

Says Alcantara of Kardashian, mom to 2-year-old Saint and 4-year-old North: “She didn’t want to be skinny. She wanted to have muscle and feel strong. And she wanted to find something she can do for the rest of her life. I totally understood where she was coming from.”

When it comes to nutrition, Alcantara works with Kardashian’s team of chefs, sending recipes and meal plans to ensure that the star is eating a balanced amount of proteins, carbohydrates and fats.

A typical day might feature Alcantara’s blueberry oatmeal pancakes for breakfast (“Kim loves them!”); chicken, sweet potatoes and veggies for lunch; and fish and veggies for dinner. “Kim told me the other day, ‘This is the most vegetables I’ve ever eaten!’ ”

Processed foods are off-limits, so no crackers or cookies. Says Alcantara: “I want her to eat real food that’s cooked every day. Most likely if it comes out of a box, it’s not going to be good for you. She’s eating well and she feels good.”

And even though she indulges in the occasional piece of banana bread for a treat, Kardashian is mostly sticking to her healthy regimen. Says Alcantara: “Recently she told me she had some fries that were really greasy and it made her stomach feel bad because she wasn’t used to it. Which is great because after that, you’re less likely to go for those foods!”

And when it comes to getting — and staying — healthy, Kardashian is showing off more than her fit body. “Her kids watch her work out a lot of the time,” says Alcantara. “They see her struggle and they watch her work. I’m sure that will pass down to them. And that’s a really cool thing.”

5 Best Moves For Strong Shoulders

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Chances are, you don’t even realize how often you use your shoulder muscles. Think about it: Every time you lift a grocery bag, place an object on a tall shelf, or pick up your toddler, you’re putting your shoulders to work. That’s why it’s super-important to ensure that your shoulders remain strong and healthy. Even if you work out regularly, it’s common for women as young as 30 to face issues such as tendinitis, bursitis, and even simple aches and kinks. Prevent injury—and develop a strong and sexy upper body—with this shoulder exercise circuit.

Loosen Up! Arm Stretches for Tight Shoulders

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To prevent or alleviate tight shoulders, try these three key stretches, courtesy of the American Academy of Orthopaedic Surgeons.

Passive stretch
Stand in a doorway, facing the frame, and bend left arm 90 degrees to touch the frame. Rotate torso to right without moving legs. Hold for 30 seconds. Repeat on other side.

Crossover arm stretch
Gently pull right arm across chest, just below chin, as far as possible without causing pain. Hold for 30 seconds. Repeat on other side.

Forward Flex
Lie on back with legs straight. Use left arm to lift right arm overhead until you feel a gentle stretch. Hold for 15 seconds and slowly lower to start position. Relax and repeat on other side.

Life Time Gyms Ban Cable News from Their Televisions After ‘Many Member Requests’

Life Time Gyms Ban Cable News from Their Televisions After ‘Many Member Requests’

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Life Time, a national gym chain, has removed cable news channels from the televisions in all of their 130 locations.

The company announced on Jan. 4 that they would no longer have CNN, FOX or MSNBC available on the large televisions in the cardio and fitness areas, as part of their “desire to uphold a positive, healthy way of life environment,” a spokesperson tells PEOPLE.

Life Time says the change came after “many member requests over time.”

“We made the decision to remove cable news channels from the large TV screens in the cardio and fitness floor areas at the start of 2018,” they explained in a statement. “This was based on many member requests received over time across the country, and in keeping with our overall healthy way of life philosophy and commitment to provide family oriented environments free of polarizing or politically charged content.”

However, Life Time adds, gym patrons can still watch cable news channels on the small screens attached to individual cardio machines, available at most of their gyms, or on personal devices using the gym’s Wi-Fi.

The announcement came with mixed feelings from gym-goers, with some supporting the decision to reduce the “constant barrage of negativity” from cable news, and others calling it “censorship.”




Six days after the announcement, the Life Time representative emphasized that they “certainly are not against news delivered accurately and respectfully, and we intend to continue to have appropriate news channels on some of our large screens.”

This Is the Best Time to Go to the Gym to Beat the New Year Crowd

This Is the Best Time to Go to the Gym to Beat the New Year Crowd

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If you’re an avid gym-goer, you already know the January influx of resolution-ers can put a major cramp in your exercise schedule. Overcrowding, long waits for equipment, and poor gym etiquette from other visitors can make even the most driven fitness fan want to skip a workout. 

Luckily, there’s a way to dodge new member rush hour and rediscover your gym zen. We reached out to personal trainers and fitness center staffers to find out the best time to go to the gym, plus their other tips for keeping your exercise game strong despite the crowds.

RELATED: 6 Fitness Stars Share Their Hardest Workouts

Get an early start

It’s painful to hear, but hitting the gym in the early morning is the most foolproof way to miss hoards of new members. “As much as folks want to start the New Year off right and work out early, most people still come after work and hit the snooze button,” says Marc Santa Maria, national group fitness director at Crunch.

So tuck yourself into bed early the night before and be one of the few who actually gets in that morning workout. If you have no choice but to work out at night, Santa Maria suggests going on Thursdays and Fridays, which are generally lower volume days for gyms.

Consider weekends or lunchtime

If you can’t swing mornings, try fitting in your workouts on weekends or during a weekday lunch hour when your local gym is less crowded. Even if you can only sacrifice 20 minutes mid-afternoon, you’ll get a sweat in and see results, says Ben Lauder-Dykes, a Barry’s Bootcamp instructor and personal trainer. “It’s not how much time you spend in the gym, it’s how you spend your time,” he says. A 20-minute circuit workout, he says, “could be all you need to meet your goals.”

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Try a new location

“Gym traffic varies from club to club within one gym chain–so talk to general managers of each club to get a sense of the heavy foot traffic,” suggests Santa Maria. Hit up a branch that’s not in a central location; you might bypass commuters making a stop at the gym on their way home from work.

Conquer unknown territory

If you’re stuck at the gym during peak hours, explore the location’s nooks and crannies. “There are often lesser-used areas–like a stretch area or a functional training area that folks don’t know they can use,” says Santa Maria. You may find a low- to no-traffic spot where you can set up your private workout session away from the crowd.

Give group fitness a chance

Working out in a group can be intimidating, but fitness classes are your friend when the gym gets busy. Instructors set a maximum capacity for each class, so it’s not a free-for-all like it might be by the free weights or machines. You should be able to find a wide variety of classes available no matter your experience. “Instructors are trained to cater workouts for all fitness levels, so this is a great way to hold yourself accountable and get out what you put in to your workout,” says Rhys Athayde, a trainer at the Dogpound.

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Hire a personal trainer

If your budget allows, enlisting a personal trainer can insure you show up for those early morning workouts and provide more access when the gym is packed. “Since trainers and their clients take priority in any fitness studio,” says Athayde, “you will have access to any equipment and space you need without the wait and crowd.”

What It’s Really Like to Be a Plus-Size Woman at the Gym—and Why Losing Weight Isn’t My Goal

What It’s Really Like to Be a Plus-Size Woman at the Gym—and Why Losing Weight Isn’t My Goal

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Before the confetti is even swept up and as hangovers are still being nursed, many of us solemnly resolve to do things differently in the new year—which often means spending more time at the gym. Trying anything new is intimidating, but when you walk through the world in a larger body, stepping out of your comfort zone can make you feel especially self-conscious.

That’s even more true at the gym, where plus-size people often face self-imposed shame about working out. The reality of gym culture is rarely one of self-acceptance; going to the gym implies a need to change.

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Over the years, I’ve made what feels like a million promises to myself to get off the couch. When I do finally get in the groove of working up a sweat on a regular basis, it’s always great for me and I get easily addicted. But as I’ve gained weight and gotten older, I’ve found myself in a familiar shame spiral that prevents me from starting something new.

Like so many plus-size women, I convince myself that it somehow makes sense to lose weight and get in shape before I start working out. It’s like cleaning for the housekeeper (which for the record, I do not do). But I know I’m not alone in getting a familiar sinking feeling of entering a new exercise space, then feeling judged, or worse, pitied.

What ‘fit-shaming’ sounds like

When it first became trendy in New York, I did a lot of Bikram yoga. I fell in love with it. As with most of my obsessive phases, I eventually moved on. Years later—and considerably heavier—I dropped into a class. I hadn’t done any exercise in years and the heat really got to me, so I sat down during a standing pose to catch my breath.

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The teacher asked if me if I was okay, but it was clear he was annoyed. At the end of class in front of everyone he said, “If you’re not able to stand for even one full class you should really see a doctor.” Ouch. The irony is that when I had been thinner I also had to sit down—and even left the room when I first started—but no one ever commented that there might be something wrong with me. Needless to say I was mortified and felt too ashamed to return.

During one particularly sedentary phase of my life, I talked to my therapist about how I really needed to start working out again. About a year before, I had done a series of cross-training sessions. Of all the workouts I’ve tried, it was the most effective for losing weight quickly. I told her how I was thinking of going back to it, how I knew I “should.”

She questioned why I ever left. I knew exactly why—I hated it! So she pushed me, asking why I would pay money (so much money) for something I hated and couldn’t sustain the last time in the hopes that I would lose weight. What kind of success model is that? Her words sunk in. I stopped thinking about working out in terms of weight loss and more about self-care.

Now one of my biggest frustrations is the immediate assumption that gym-goers are working out just to lose weight. People have a myriad of reasons for getting fit and strong, and it’s demeaning that the main way we measure success is by losing inches. Recently when discussing a workout, I actually had someone put her hand on my hip and say “you’ll get there.” The message I wanted to send was that I’m already there—that working out at all and participating in self care is an accomplishment.

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People often see me in workout clothes and tell me that they are so “proud of me,” and one woman cheerfully remarked, “You’re disappearing!” I understand that being thinner is the assumed goal. We congratulate each other on body alterations all the time, wanted or not. While we profess that women’s bodies are off limits to judgment (ha!), all any woman has to do is lose 10 pounds to know that her body is fair game to be discussed openly at cocktail parties and in conference rooms. 

Until recently, losing weight had always been my primary motivation for exercise, but my objective has shifted to trying to make peace with my body. Ironically, exercise has helped me achieve that more than it ever helped me to lose weight. Feeling stronger and setting physical goals—and then crushing them—has given me a new found confidence and respect for myself. 

The workout that helped me find body peace

When I was at my highest weight ever I discovered SoulCycle. I know people have their criticisms of this expensive workout, during which instructors shout out spiritual encouragement. But I connect to it in the most major way. I feel stronger and more fit than ever. People are so welcoming, and there is a real plus-size community of support. Never does an instructor spout encouragement that has anything to do with getting smaller. Most of the talk is pushing yourself to make goals happen off the bike. 

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When I work out, I want people to look at me at my weight and think that if I can do it, they can too. One of the advantages to being older is that I can more easily check my ego at the door than I could 15 years ago. When I started spinning, it was back row only, and I sat down for most of the class. I don’t think I would have kept up with it if I hadn’t allowed myself to start so slowly. But pushing myself in class and ultimately sticking with it has brought success to my life off the bike.

How to love the gym no matter your size

If your resolution is to get more exercise, I applaud you, but consider doing it for reasons other than losing a few dress sizes. Try not to be intimidated at the gym and offer the same compassion to yourself as you would to a friend starting something new. Don’t be afraid to make modifications, and while you should give every new venture a chance, if you don’t love it, seek out an activity you do love. Find a place where you are supported and encouraged, and once you become a regular, pass that support onto someone else.

How to Keep Up with Kim Kardashian in the Gym: Her Trainer Reveals Best Motivational Tips

How to Keep Up with Kim Kardashian in the Gym: Her Trainer Reveals Best Motivational Tips

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Fans recently learned about Kim Kardashian West‘s diet on Keeping Up with the Kardashian, and now the reality star is sharing her trainer’s tips to stick with a consistent workout regimen.

Thanks to her trainer, Melissa Alcantara, the soon-to-be mother of three, 37, stays motivated in the gym and staying fit. “With the start of a new year, it’s great how many people (myself included!) want to step up their workout game,” Kardashian West said on her app and website Monday.

“Sometimes it can be hard to stick to a routine – especially if you indulged over the holidays. For staying motivated, my trainer Melissa is so helpful. She keeps me focused and feeling good about the progress that I’ve made,” the KKW Beauty mogul said.

Alcantara shared her four tips she recommends to Kim that anyone can follow: Set a goal, plan ahead, stay disciplined and recite your routine.

“When I work with Kim, we like to set goals that we can feel good about reaching. Once we have a goal set, we write it down,” Alcantara shared. “I’ve found that helps hold you accountable. And, it feels amazing when you finally do reach your goal!”

KUWTK viewers and fans will remember that Kardashian West found Alcantara on Instagram while filming season 14.

“I was looking on Instagram and this bodybuilder popped up on my page and she had gained 70 pounds in her pregnancy. Her kid’s like 6 now. She is like ripped,” Kim said during an episode.

“Melissa is a trainer I found. She’s super inspiring to me and I really want to meet up with her and see if she could train me. She could help direct my food and really get me on an amazing path,” she continued. “If I was 10 percent like her it would be life-changing. Like my whole arms and back. It’s mostly food. I gotta have this lifestyle. I gotta try.”

Alcantara also reminded Kardashian West’s fans and subscribers that “while it’s easy to fall off track” from working out, “it’s tougher to get back on!”

“Kim trains hard and has great work ethic and it’s a pleasure to train her. Let’s keep making these muscles girl,” Alcantara applauded her celebrity client on Instagram in October.

Before the new year, Kardashian West told fans that she has a specific fitness goal she hopes to accomplish with Alcantara’s help.

“My 2018 fitness goal is I plan to train really hard and be more consistent — 5-6 days a week weight training with Melissa [Alcantara]!” Kardashian West said about one of her resolutions for this year.

This One Exercise Helps You Become a Better Runner

This One Exercise Helps You Become a Better Runner

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As good as running is for your health, it can come with some unpleasant side effects, from shin splints to chronic low back pain.

But for back pain, at least, researchers at Ohio State University’s Wexner Medical Center may have a one-step solution: Strengthen your deep core.

In a new study published in the Journal of Biomechanics, the researchers examined the way athletes’ bones and muscles interact when they run. They scaled a generic computer model of the human body to match a person’s height and weight measurements, then used motion detection technology and force-measuring floor plates to monitor every element of the person’s stride as they ran.

Then, working under the assumption that the body tries to minimize how much energy it uses while running, they used computer simulation to virtually tweak the movement of different body parts and “estimate what muscle forces would cause everything to be in balance,” explains Ajit Chaudhari, an associate professor of physical therapy, biomedical engineering, mechanical engineering and orthopedic surgery at Ohio State and the study’s lead author.

They found that if the deep core muscles — those that run along the length of the spine and sit beneath the muscles that make for a visible six-pack — were slacking, superficial muscles, such as the abdominals, were forced to take on more of the work. “That would suggest that they are going to get fatigued faster, because they’re just doing more work,” Chaudhari says. “In theory, if you had the deep core muscles contributing, you’re sharing the load among more muscles, which theoretically could allow you to have better performance or better endurance.” Engaging the deep core may also reduce strain on the spine and the possible resulting low back pain, he says.

Most people have weak deep core muscles, but sit-ups and crunches won’t cut it if you’re trying to strengthen this area, Chaudhari says. Instead, practice static core-stabilizing moves, ideally on an uneven surface. The best exercise to build a stronger deep core, therefore, is the plank, he says.