Friday, November 7, 2025

BeautyHealth Upgrades 2025 EBITDA Guidance to $37M–$39M Amid Strong Margin Management

BeautyHealth Upgrades 2025 EBITDA Guidance to $37M–$39M Amid Strong Margin Management

BeautyHealth Upgrades 2025 EBITDA Guidance to $37M–$39M Amid Strong Margin Management

Strategic Shifts and Operational Improvements

Pedro Malha, CEO & President of The Beauty Health Company, opened the earnings call by expressing gratitude for the previous leadership and team efforts in stabilizing the business. He emphasized the company's potential to leverage its Hydrafacial device platform and expand it into a category-leading ecosystem of skin health technology solutions. Malha highlighted the unique recurring razor and blade business model and the company’s position to benefit from a market shift toward less invasive, personalized, and science-backed treatments.

Malha outlined four strategic priorities: protecting and growing the Hydrafacial installed base of over 35,000 devices, driving consumable utilization, innovating across device and consumable platforms, and strengthening operational discipline in areas such as cost control, margin expansion, supply chain, and quality.

For Q3, Malha reported total net sales of $70.7 million, noting a 10.3% year-over-year decline but stated this was "slightly ahead of the high end of our forecast for the quarter." Device segment revenue was $20.8 million, down 24.6% year-over-year, while consumables revenue was $49.8 million, down 2.6% year-over-year, mainly due to the China business model transition. He emphasized that excluding China, consumables sales would have increased modestly, with the consumable mix rising to 71% of net sales.

Malha noted operational achievements, including inventory levels below $60 million—"the lowest in 3 years"—and cited Q3 adjusted gross margins at 68%, down approximately 150 basis points year-over-year. Adjusted EBITDA reached $8.9 million, up 11% from Q3 last year, reflecting "tight control of cost and a solid operational execution." He announced a raise in adjusted EBITDA guidance and the midpoint of full-year revenue guidance.

CFO Michael Monahan stated, "I'm pleased to share another quarter of steady execution and disciplined financial performance in which we once again exceeded our initial expectations." He highlighted the impact of operational discipline, reporting net sales at $70.7 million, with device sales declining 24.6% and consumables down 2.6%. Monahan also pointed to regional revenue declines and outlined the company’s strategy for managing inventory and cost controls.

Outlook and Financial Results

The company raised the low end of its full year 2025 revenue guidance to between $293 million and $300 million and increased adjusted EBITDA guidance to between $37 million and $39 million. For Q4, expected net sales are between $74.5 million and $81.5 million, with adjusted EBITDA between $6.9 million and $8.9 million. Management stated the guidance reflects "reduced year-over-year revenue declines and continued cost management discipline."

Financial results showed Q3 net sales were $70.7 million compared to $78.8 million in the prior year, with device revenue at $20.8 million and consumables at $49.8 million. The Americas declined 7% to $48.3 million, APAC dropped 41.5% to $6.3 million, and EMEA remained flat at $16.1 million. GAAP gross profit was $45.6 million, with a GAAP gross margin of 64.6%. Adjusted gross margin was 68%, driven by a higher mix of consumables. Operating expenses fell 16.5% to $51.9 million, led by reduced sales and marketing spending (down 24.2%) and G&A expense (down 12.5%). Operating loss improved to $6.2 million from a loss of $21.5 million in the prior year.

Adjusted EBITDA was $8.9 million, up from $8.1 million, with margin improving to 12.6%. The company ended the quarter with $219.4 million in cash, reflecting refinancing activities and improved cash flow from operations.

Q&A Highlights

Oliver Chen, TD Cowen, asked about regional performance and cautious trends in the Americas. Malha responded that "Americas was down 7%...devices was down 16.3%," citing macro pressures but noted stabilization in device declines. For EMEA, "overall, we were flat...devices were down in EMEA about 21%." Consumables in EMEA grew double digits, driven by Germany and the medical channel.

Chen inquired about near-term vs. long-term strategic focus. Malha outlined that immediate priorities include driving utilization and device placement, with innovation and commercial execution as ongoing efforts, and highlighted targeted strategies for both devices and consumables.

John-Paul Wollam, ROTH Capital Partners, queried international strategy and channel mix. Malha stated there is continued reliance on distributor networks internationally, with plans for targeted commercial programs and investment in education and training.

Wollam also asked about the recent consumable price increase. Malha confirmed, "the team has been very pleased how the market...took that price increase," and noted average selling price is up.

Susan Anderson, Canaccord, asked about stabilizing device sales. Malha emphasized improving pipeline and commercial execution, predicting "the performance of our ability to sell devices into the market to get better and better as the quarters progress."

Anderson followed up on consumables focus. Malha disclosed a pause on the skin care initiative: "we have decided to actually pause the skin care initiative...our competitive advantage lies rather on the clinical differentiation, on recurring consumables, on stronger provider partnerships."

Lillian Moffett, Raymond James, asked about channel trends and consumer behavior. Malha described stability in medical and non-medical segments but noted pressure among plastic surgeons as consumers shift toward less invasive care. Monahan added, "booster attachment rates were very high...the end consumer...has been under a bit of pressure."

K. Gong, JPMorgan, asked about balancing growth vs. profitability for 2026. Malha stressed focus on top line growth and recurring revenue, indicating momentum heading into next year is contingent on improved macro conditions.

Joseph Federico, Stifel, queried guidance raise and margin dynamics. Monahan explained Q3 outperformance and Q4 margin expectations, noting, "gross margins tend to be a little bit lower quarter-over-quarter because we run the consumables promotion in the fourth quarter."

Federico asked about churn. Malha acknowledged churn is elevated at 1.8%, attributing it to "financial pressure being the primary factor" among low-volume providers, with proactive reengagement initiatives underway.

Sentiment Analysis and Risks

Analysts maintained a neutral tone, probing regional trends, strategic focus, pricing, and stabilization efforts, with particular attention on macro headwinds and device sales challenges. Management projected cautious confidence, with Malha stating, "we are encouraged by the momentum we are building as we enter 2026." Monahan’s tone reflected operational focus and discipline, noting "continued cost control even in the face of lower top line volume."

Compared to the previous quarter, management’s prepared remarks showcased increased optimism on stabilization and improvement in guidance, while analyst tone remained neutral but focused on risk factors and execution.

Quarter-over-Quarter Comparison

The current quarter featured a new CEO, Pedro Malha, succeeding Marla Beck, and a strategic pause on the skin care initiative. Guidance for full-year revenue and adjusted EBITDA was raised from the prior quarter’s range of $285 million–$300 million and $27 million–$35 million, respectively, to $293 million–$300 million and $37 million–$39 million.

Device revenue pressure persisted, but consumables mix improved. Operational discipline and cost controls remained central, while innovation shifted focus from skin care to clinically backed boosters and core consumables.

Analysts in both quarters concentrated on device sales, churn, and regional performance, but this quarter’s Q&A included increased scrutiny of churn and pricing power.

Management’s tone moved from cautious progress in Q2 to greater emphasis on momentum and margin resilience in Q3.

Risks and Concerns

Management cited ongoing macroeconomic headwinds, persistent inflation, challenging access to financing for capital equipment, and uneven consumer confidence as key external risks. Device sales remain under pressure, especially in the Americas and APAC, with churn elevated at 1.8%. The China market transition continues to impact results, though mitigation includes inventory planning and a shift to distributor models.

Proactive measures include greater support and training for low-volume providers, a focus on innovation in consumables, and a pause on non-core initiatives to preserve capital.

Final Takeaway

The Beauty Health Company delivered resilient Q3 2025 results amid challenging macro conditions, highlighted by improved profitability, disciplined cost control, and strategic clarity under new leadership. The company raised guidance for both revenue and adjusted EBITDA for the year, underscoring confidence in its recurring consumables model, operational improvements, and targeted innovation. Management remains focused on stabilizing device sales, reactivating providers, and leveraging its core strengths to drive growth into 2026.

Melatonin May Harm Your Heart, Experts Warn — 5 Ways to Sleep Fast Without It

Melatonin May Harm Your Heart, Experts Warn — 5 Ways to Sleep Fast Without It

Key Findings of the Study

A recent preliminary study has uncovered a potential link between long-term use of melatonin supplements and an increased risk of heart failure, as well as other serious health outcomes. The research, set to be presented at the American Heart Association’s Scientific Sessions 2025, analyzed five years of health data for 130,828 adults with insomnia. Half of these individuals had used melatonin supplements for at least a year, while the other half had not been prescribed it.

The results showed that those using melatonin long-term had a 4.6% chance of developing heart failure over five years, compared to 2.7% in the non-melatonin group. This means that melatonin users had a 90% higher risk of heart failure than those who did not take the supplement. Additionally, they were three and a half times more likely to be hospitalized for heart failure and twice as likely to die from any cause during the same period.

However, the researchers emphasized that their findings show an association, not causation. They noted that people with insomnia may already have underlying health issues that could contribute to both the need for melatonin and the risk of heart problems.

Should You Be Concerned?

Dr. Fady Hannah-Shmouni, MD FRCPC, Medical Director at Eli Health, advised caution but not panic. He explained that the study does not prove that melatonin directly causes these health issues. Instead, he pointed out that insomnia itself can lead to hormonal changes, such as increased cortisol levels, which may affect cardiac health. He also noted that the study's limitations include the lack of information on the severity of insomnia and the possibility that some participants in the non-melatonin group may have taken over-the-counter melatonin.

Despite these uncertainties, Dr. Shmouni stressed the importance of consulting a healthcare provider before starting any new supplement, including melatonin.

Tips for Falling Asleep Without Melatonin

If you're looking for alternatives to melatonin, experts suggest several strategies to improve sleep quality:

  1. Keep Your Sleep Schedule Consistent
    Maintaining a regular sleep and wake time helps regulate your circadian rhythm. This consistency ensures that your body releases the right hormones at the right times, promoting better sleep and alertness during the day.

  2. Practice a Nighttime Routine
    A calming bedtime routine signals to your body that it's time to wind down. Activities like taking a bath with Epsom salts, drinking chamomile tea, or reading can help reduce stress and prepare you for sleep. Avoid screens before bed, or use night mode settings to minimize blue light exposure.

  3. Try Relaxation Exercises
    Techniques such as deep breathing, yoga, progressive muscle relaxation, or meditation can lower cortisol levels and promote mental balance. Guided meditations or visualization exercises can also help ease you into a relaxed state.

  4. Stay Physically Active
    Regular exercise can improve sleep quality by reducing stress and regulating cortisol levels. However, it's best to avoid strenuous workouts close to bedtime, as they may interfere with sleep onset and quality.

  5. Create the Ideal Sleep Environment
    A cool, dark, and quiet bedroom supports better rest. Aim for a temperature between 65 to 70°F (18 to 21°C) and use tools like earplugs, white noise machines, or eye masks to block out disturbances.

Thursday, November 6, 2025

Best Walking Shoes for Wide Feet, Expert-Approved

Best Walking Shoes for Wide Feet, Expert-Approved

The Importance of Proper Shoe Width for Foot Health

The right shoe width is crucial in preventing foot pain and long-term foot problems. If you've been experiencing discomfort, changing your shoe width might be the solution. Wearing shoes that don’t fit properly can lead to a variety of issues, especially if you do a lot of walking.

Wearing shoes designed specifically for walking can greatly benefit your overall foot health and help alleviate pain. According to the American Academy of Podiatric Sports Medicine, the ideal walking shoes are lightweight, roomy, and stable. While this may sound simple, finding the right width can be more challenging than it seems, especially for those with wide feet.

To help you find the best walking shoes for wide feet, we consulted medical experts and included some editor favorites to make the list as transparent as possible.

Best Walking Shoes for Wide Feet, According to Experts and Editors

Skechers Slip-ins: GO WALK Flex - Grand Entry


Skechers Slip-ins: GO WALK Flex - Grand Entry $85.00 at Skechers
Skechers Slip-ins: GO WALK Flex - Grand Entry $89.97 at Amazon

Dr. David Myer, MD, an orthopedic surgeon at OrthoIndy, recommends Skechers and Altras as brands to consider. These lightweight slip-on sneakers feature memory-foam insoles with a built-in heel (Heel Pillow) and stretchy laces that provide a snug fit.

Brooks Addiction Walker 2


Brooks Addiction Walker 2 $129.95 at Amazon
Brooks Addiction Walker 2 $140.00 at Brooks
Brooks Addiction Walker 2 $139.95 at Zappos

Dr. Jeffrey T. Biever, a podiatrist at South Bend Orthopaedics, says Brooks (along with Hoka sneakers) can accommodate most types of feet. These shoes are available in wide and extra-wide sizes and have comfortable cushioned insoles.

New Balance 928v3 Walking Shoes


New Balance 928v3 Walking Shoes $159.95 at Amazon
New Balance 928v3 Walking Shoes $159.95 at New Balance
New Balance 928v3 Walking Shoes $159.95 at Zappos

Biever notes that New Balance offers sizes for wide feet, including extra-wide and extra-extra wide options. These shoes also come with hook-and-loop closures, making them more accommodating than most pairs on the list.

Hoka Arahi 8


Hoka Arahi 8 $150.00 at Hoka
Hoka Arahi 8 $150.00 at Zappos

Myer states that Hoka shoes are great for walking or running. They have softer upper materials, are well-cushioned, supportive, and have a mild rocker bottom. Amanda Fama, a former editor at Shop My healthy of life, has a pair of wide Hoka sneakers and finds them comfortable for daily use.

Altra Women's Paradigm 7


Altra Women's Paradigm 7 $169.99 at Amazon
Altra Women's Paradigm 7 $136.00 at Altra Running
Altra Women's Paradigm 7 $153.00 at Zappos

Myer recommends Altra shoes for their wide toe boxes and availability in various wide sizes. These sneakers are ideal for road running and walking.

Kuru Atom Wide


Kuru Atom Wide $159.00 at Kuru Footwear

Writer Jannely Espinal loves these shoes for their comfort and versatility, noting that they are great for commuting and long walks without causing foot pain or blisters.

More Walking Shoes for Wide Feet to Shop

Tiosebon Women's Walking Athletic Shoes


Tiosebon Women's Walking Athletic Shoes $38.99 at Amazon

These lightweight sneakers offer a slip-on design and breathable knit material for all-day comfort.

Akk Wide Toe Box Shoes Women


Akk Wide Toe Box Shoes Women $45.98 at Amazon

These sneakers have over 15,000 positive ratings and are available in wide and extra-wide sizes.

Ryka Women's Devotion X Walking Shoe Sneaker


Ryka Women's Devotion X Walking Shoe Sneaker $89.99 at Amazon
Ryka Women's Devotion X Walking Shoe Sneaker $94.99 at Ryka
Ryka Women's Devotion X Walking Shoe Sneaker $94.99 at DSW

These shoes feature a roomy toe box and are endorsed by the American Podiatric Medical Association.

How Do I Know If I Have Wide Feet?

According to experts, many people aren't aware they have wide feet until they experience discomfort. Biever notes that when individuals try narrow shoes and find them uncomfortable, it’s often a sign of wider feet. Myer suggests getting a traditional shoe fitting to determine if a special width size is needed.

What to Look For in Walking Shoes for Wide Feet

Biever recommends stiffer, supportive midsoles and wider toe boxes to prevent friction and skin breakdown. Myer emphasizes the importance of comfort and ensuring shoes fit the shape of your foot. He adds that finding the right shoe is like a “Goldilocks” method—too wide, too narrow, or just right.

The Benefits of Walking Shoes for Wide Feet

Walking shoes designed for wide feet typically have more room and softer fabrics to prevent blisters and other issues. Biever explains that individuals with wider feet are more prone to bony prominences, making a wider toe box essential.

Frequently Asked Questions

Can you wear narrow shoes when you have wide feet?
Myer warns that narrow shoes can cause discomfort, corns, calluses, and even foot ulcers. They can also worsen forefoot deformities.

What causes wide feet?
Biever notes that genetics, flat feet, and biomechanical factors can contribute to wide feet. Myer adds that conditions like bunions and hammertoes can also affect foot shape.

How We Chose

Shop My healthy of life gathered insights from experts and verified purchasers to create this list of the best walking shoes for wide feet.

Meet the Experts

Dr. Jeffrey T. Biever DPM, a board-certified physician specializing in foot and ankle conditions, and Dr. David Myer, an orthopedic surgeon trained in foot and ankle surgery, provided valuable guidance for this article.

Poor Posture Ruins Your Body—Fix It With 15 Easy Exercises

Poor Posture Ruins Your Body—Fix It With 15 Easy Exercises

Most of us spend the majority of the day twisted into some sort of contortion in front of a computer screen, looking down at our phone or curled up on the couch. The hunched back, the rounded shoulders, the neck tilt — just how bad is poor posture for our body?

According to experts, it's pretty bad.

What is “posture” exactly?

Our posture is how we hold our body in space and there are two types. Static posture is how one positions and holds their body when not moving, such as when they are sleeping or sitting. Dynamic posture is how one positions and holds their body when they are moving, such as when they are walking or running.

Most commonly, it is referring to how we hold our body in an upright or weight-bearing posture. When we have a good upright posture, we are using our muscles well and holding our bodies up biomechanically in an optimal way so that all of our associated systems can work well together.

What is good posture?

The difference between good and bad posture comes down to spine alignment. When someone has good posture, they are maintaining the "normal" alignment of their spine. The spine has three main curves to the cervical spine (or neck), thoracic spine (or mid back) and lumbar spine (or low back). The thoracic spine has a 'C' shaped curve. In contrast, the neck and low back have a backwards 'C' shaped curve. So, good posture is when someone exhibits the normal amount of curvature in the spine, whereas bad posture is when someone exhibits too much or too little curvature in the spine.

Advantages of good posture

Maintaining good posture is important because it promotes balance to the muscles, tendons and ligaments, and also ensures optimal alignment of the bones and joints. For example, consider someone working at a computer. Regardless of how much motion they exhibit at the different levels of the spine, they need the same amount of total motion to sit and type. So, if they are sitting hunched, such that the low back is bent too far forward, the mid-back and neck may have to compensate by bending too far backward. This results in improper bone and joint alignment, and excessive strain to various muscles, tendons and ligaments.

Well that explains the searing pain radiating down my neck. But are these minor (albeit uncomfortable) aches and pains the only consequence of my poor posture? Or is there more at stake?

Maintaining a good posture is important as it puts us in the best position to mechanically perform any activities and offset any stresses in the system. When we have bad posture, we can reduce the function of our other organ systems, like the cardiovascular, respiratory, digestive and psychological systems such that they can cause problems in those specific systems.

In fact, pain and discomfort are just the tip of the iceberg — over time, this stress on the body can lead to some pretty serious issues.

Bad posture, over time, can result in poor alignment of bones and joints, and strain to muscles, tendons and ligaments. If the joints are in poor alignment, it may result in not only wear and tear to the joint itself, but also weakness, fatigue and inefficiency of the muscles. Essentially, poor posture over time can result in breakdown of your body, leading to a poor quality of life.

It can also cause issues with blood pressure, breathing, metabolism, digestion, lead to chronic conditions and cause pain. It can affect your mood and psychological state in a detrimental way.

How can I tell if I have good posture?

OK, so we know that good posture is important to keep our body functioning in a healthy way, but can you tell if you have it?

The simplest thing people can do is to listen to their body. If you have aches and pains in your back, or discomfort with maintaining positions for a long period of time, that may be an indication of a bad posture. Another sign of bad posture is if you feel that there is an uneven distribution of your weight between the left and right side of your body. Always remind yourself that whether sitting or standing, your weight should be evenly distributed, your shoulders should be back, and all three curves of your spine should be present.

If you are experiencing some of these symptoms, seeing a physical therapist for an assessment may help.

We teach our clients to be aware of what they feel in their bodies and then to see if they can change their posture in space. We take the time to educate them on what it looks and feels like to have good and bad posture so that they can correct on their own.

How to correct poor posture

If, like me, you are feeling the effects of poor posture, there are things you can do at home to correct course. Starting with these two things to improve posture:

Listen to your body. Be aware so that you remember to maintain good posture when standing, sitting, driving, lifting and sleeping.

Exercise. Strengthening your core and stretching the body is key. Five exercises that can help improve your posture are child’s pose, cobra pose, pigeon pose, thoracic rotation and planks.

Posture Exercises

Improving your posture is about opening up the front of the body, while strengthening the back. Learn how to perform specific exercises that can help strengthen weak muscles and stretch the tight ones responsible for poor posture.

Cow Face Pose In a seated or standing position, raise your right arm up to the ceiling. Bend the right elbow, reaching your hand down the back of your neck. Now, bring your left arm to wrap around your left side and reach up toward your right hand. Shift your arm up the midline of your back to clasp your hands behind your back. If you cannot reach, simply reach the fingertips toward each other as closely as possible. Breathe deep and evenly, holding for as long as you wish before switching sides to repeat.

Reverse Table Top Start sitting down, and place your hands behind your back with your fingertips reaching toward your butt. Place your palms flat on the ground, and walk your feet forward. Press down through the feet and the palms to lift your butt up off of the ground. Engage your core to straighten your back from your neck to your knees. Bring your shoulders over your wrists, and your knees over your ankles, and hold this pose for a few breaths. Then release. Repeat 3 times.

Bird Dog Start on all fours with your shoulder over your wrists and hips stacked above the knees. Straighten your left arm out in front of you and your right leg out behind you, balancing on your opposite hand and knee. Hold for a few breaths. For an added challenge, bend your left elbow and your right knee in toward each other until they touch underneath your stomach. Switch sides and repeat using your right arm and left leg. Continue alternating, performing 10 reps on each side.

Child’s Pose Kneel on the floor so that your shins and the tops of your feet are on the ground. Bend at your hips, moving your hands forward and your butt back. Inch your hands out in front of you until your stomach is resting on your thighs and your arms are stretched straight out in front of you, palms on the floor. Focus on your breathing, and take it slow.

Forward Fold If you have a hard time reaching toward your toes in a seated forward fold, performing the move standing allows gravity to help you get deeper into the stretch. Start standing with feet hips-width apart. Bend at the waist, reaching your hands toward the ground and letting your head hang between your arms. Hold here for 10-20 seconds, letting yourself sink deeper with each breath.

Plank Place your hands and knees on a mat, lining up your shoulders over your wrists, with your wrists parallel with the front of the mat. Make sure that your shoulders stay over your wrists, so your hips will not be over your knees anymore; your hips will be further forward, and your knees will be behind your hips. Engage the abs. Pretend there is fire on the mat and you need to pull your stomach away from the fire. Lift your legs up off of the ground and squeeze your quads, reaching your heels toward the back of the room. Keep your head and neck elongated, and if you have a mirror, check yourself out to ensure that you’re in one straight line.

Chest Stretch Stand tall with your feet hips-width apart and place your hands behind your back, interlocking your fingers. Straighten your arms down toward the ground and try to bring the palms together, bringing your shoulder blades toward each other until you feel a pull in your chest. Hold for a few breaths and then release.

Pigeon Start in a downward facing dog. Bring the right leg forward toward your right hand and rest it on the mat, while reaching your right ankle toward the left hand and resting it on the mat (as close to your hand as is comfortable for you.) Ideally, your right shin will be parallel to the front of the mat. Lower your hips toward the floor, resting on top of your right leg. Straighten your left leg out behind you. Keep your hips square, balancing your weight by pressing your hands down onto the mat in front of you. If this is enough of a stretch, stay here and breathe. If you want a deeper stretch, bend at the hips, bringing your torso down toward the mat and reaching over your bent front leg. Flex your right foot. Maintain this position for 60 seconds; breathe slowly.

Downward Dog Begin in plank position with your body in a straight line. Keep your arms straight with your palms pressing down on the mat. With your knees slightly bent, tuck in your belly and think about pulling your chest toward your thighs while lifting your butt up toward the sky. Once you are lifted into the final position, straighten your legs gently. Keep your head between your upper arms and relax your shoulders. Reach your legs long so that your heels touch the ground. If this isn’t possible, focus on lengthening your spine rather than forcing the feet to be flat on the ground.

Reverse Prayer Stretch Standing or sitting, reach your hands behind your back. Reach your fingertips toward each other in the middle back, and bring your shoulders back. If that feels easy, you can make a fist with your hands and press them together. Or, to go even further, you can press your palms together in a prayer position. Hold for 2-4 breaths, then release.

Ragdoll Stand with feet hip-width apart. Add a slight bend to your knees. Exhale as you fold at the hips, allowing your torso to fall forward. You can let your arms hang or grasp opposite elbows as you shift your weight forward. Sway side to side letting your neck hang loose. Perform for as long as desired, starting with 15 seconds.

Supine Twist Lie down on your back, legs extended. Pull your right knee up to your chest. Allow your right knee to fall across your body to touch the floor. Keep your left leg straight on the floor. Extend your right arm out to the side. Use your left hand to press your knee down to the floor to obtain a deeper stretch. Hold for about 30 seconds. Repeat on the other side.

Bent Over Row Step on the resistance band with both feet hip-width distance apart. Grab one handle of the resistance band in each hand, palms facing each other. Add a slight bend in your knees, pushing your hips back to hinge forward at the torso. Maintain a flat back with core engaged. Let your arms hang straight down under your shoulders, adding a slight bend to your elbows. Drive your elbows straight up to bring the resistance band to your chest, keeping elbows tucked into your sides. Slowly lower back to the starting position. Repeat for 10 repetitions.

“Yes” and “no” stretch Standing tall with your arms at your sides and shoulders relaxed, nod your head up and down like you are motioning “yes.” Drop your chin toward your chest as far as you can. Then, lift your head up toward the ceiling. Repeat 10 times.

After saying “yes,” it’s time to say “no.” With your back straight, arms at your sides and shoulders relaxed, look toward your right as far as you can. Then slowly move your head to the left as far as you can. Keep your shoulders back and avoid jutting your chin forward. Repeat 10 times.

Monday, November 3, 2025

Spinal Surgeon Reveals 8 Simple Ways to Avoid Back Pain — You Can Do Them Too

Spinal Surgeon Reveals 8 Simple Ways to Avoid Back Pain — You Can Do Them Too

Daily Habits for Back Health

Globally, more than 600 million adults experience some form of back pain, making it the leading cause of disability, according to the World Health Organisation. In the UK, NHS figures show that 80 per cent of people will experience back pain at least once in their lifetime. While most cases are not serious and will resolve within a few weeks, for others it can persist for months or even years. A survey by the British Chiropractic Association found that half of Britons suffer with back pain for a year or longer. Now, a spinal surgeon has revealed daily habits he does throughout the day to improve his back health.

Dr David Baxter, a specialist in complex spinal surgery based in London, emphasizes that prevention is the best defence. "The majority of spinal conditions I treat are preventable. We shouldn't wait until our back hurts," he told the Telegraph. "A huge number of patients I operate on wouldn't need surgery if they intervened earlier." He has mapped out a series of non-negotiables to protect his back, including getting a good night's sleep and a list of to-dos which he sticks to in the morning, at work and in the evening.

Get Moving

For years, patients were told that bed rest was the best prevention and remedy for back pain, but this approach has long been debunked. It is also one of the biggest causes of back pain, explained Dr Baxter. He said: "One of the most overlooked issues is a sedentary lifestyle. This is when conditions such as a disc prolapse and spinal stenosis can occur, unless we act."

A disc prolapse, also known as a slipped disc, is a painful condition where a soft cushion of tissue between the bones of the spine bulges outwards. Meanwhile a spinal stenosis causes pain when the nerves are squashed by a narrowing of the spinal bones.

Get a Good Night's Sleep

Dr Baxter starts his day at 5am after a 'good night's sleep', making sure he is in bed by 9.30pm the night before. "Having spent 16 years constantly on call as a neurosurgeon, I really value waking refreshed," he said. While there is little evidence getting up at 5am prevents back pain, a recent study found poor sleep does increase your risk of developing spinal twinges. It is thought this is because the body performs essential repair processes like muscle regeneration and tissue growth while we are asleep.

Because back pain can keep people up at night, some people turn to sleep medications to get shut eye, but the surgeon doesn't recommend them. "They knock you out but don't drop you into the deep, restorative sleep your body needs." Instead, he recommends sticking to non-steroidal anti-inflammatories like ibuprofen and investing in a good mattress. "There's no one-size-fits-all. I like a very hard mattress with no pillow (they give me neck pain), so my wife and I use a split-density mattress, which works well," he said.

Drink Water First Thing

The first thing he does after waking is "drink a pint of water" because "staying well-hydrated is essential for spinal health," he said. "It keeps the discs flexible, helping protect against wear and tear. It also boosts your energy so you can stay active and recover well," he explained. The discs, which act as shock-absorbing cushions in the spine, are made up of 80 per cent water, so dehydration causes them to shrink. Previously a study also found that dehydration can cause stiffness between the discs and other parts of the spine.

Throughout the day the surgeon makes sure to stay hydrated, aiming to drink "three-to-four litres" of water a day. This is double the NHS' daily fluid recommendation, which says that the average adult only needs to aim for 1.5 to two litres.

Regular Stretching

Next, he does some light mobilisation exercises - gentle, controlled movements that are good for joint health - while listening to the radio. "I work from head to toe, taking each joint through its full range of motion - simple moves like neck rotations and extensions. I focus on my spine, and if my lower back feels tight, I'll stretch it out. A few minutes of daily mobility work is one of the best habits for keeping your body supple."

He recommends the cat-cow stretch, which involves getting on all fours with hands aligned under shoulders. To do the yoga inspired stretch, breathe in as you drop your belly and lift your head to look upwards to get into the 'cow position'. Then exhale as you arch your back towards the ceiling and tuck your chin into your chest to move into the 'cat' position. Repeat this slowly several times to help relieve tension from your neck to lower spine, to prevent back pain. Equally he recommends knee rolls, crawling, glute bridges and side bridges to warm up and engages the back muscles.

Go for a Walk

Four or five mornings a week Dr Baxter goes for a "gentle walk or run". He said: "It's not a training session, just a leg-stretch to enjoy the fresh air and sunrise." This habit, he explained "works on many levels" as "it gets you moving, lubricates your joints, and releases endorphins that reduce pain and lift your mood." It can also help you get sunlight, which is vital for vitamin D production, which "supports bone health". In dark winter months he says a supplement can help. Supporting strong bone health helps strengthen the spine which can prevent painful injuries behind back pain.

Eat a Healthy Breakfast and Fermented Food

Then, he said: "For breakfast, I'll usually have berries with mixed nuts and a couple of spoonfuls of kefir sprinkled with cacao. Gut health is incredibly important for wellbeing, spinal health and preventing inflammation. The gut and spine communicate directly, and your gut flora determines how you process food and medication." Your gut flora is a community of trillions of bacteria, viruses and fungi in your digestive track that help break down food.

His own research has found a "clear link" between gut health, spinal-cord injury progression, osteoporosis - weak bones - and pain caused by nerve damage. Previous studies have shown probiotics, "good bacteria" which can come as supplements, improve gut health. But Dr Baxter doesn't personally take them, because he doesn't believe that probiotic supplements make much difference. Instead, he hails "fermented foods such as live yoghurt [a fermented milk] or kimchi, with plenty of fruit and vegetables".

Stay Active (and Get a Standing Desk)

It's important to keep moving throughout the day, Dr Baxter said, so he cycles to work when he can. "As a hospital doctor, I'm on my feet a lot - my Garmin [a fitness tracker] shows I cover around seven miles a day. I make a conscious effort to move more," he said. "I walk over to see colleagues instead of calling and get up every 20 to 30 minutes when at my desk. It's good for mental health and relationships."

Meanwhile, at home, he said: "I use a standing desk which is generally good for your posture and can ease back pain, depending on your condition." He warned that "too much sitting is directly linked to spinal problems" which he is seeing more of in his line of work. This includes neck and musculoskeletal issues which he said can manifest as "that hunched "tech-neck" posture which strains your spine."

To avoid prevent this keeps his computer screens at eye level and cuts down on screentime where possible. Dr Baxter also does weight training five days a week, as well as three running sessions - two short and fast sessions, plus a longer slower run on Sundays. "You don't have to do ultra-marathons, but everyone should do resistance training. It builds stability, protects the spine and improves posture, when done correctly," he said. "If you have back pain, or conditions like arthritis and osteoporosis, just adapt what you do. Movement is medicine - even a little helps. If you can't swim, walk up and down the pool - it's great for building muscle. Thai chi and palates are also excellent for controlled movement and core activation."

But he added: "Overdoing it can strain the musculoskeletal system and compromise recovery. I'm seeing younger women with back problems from heavy lifting."

Find Ways to Relax

It's also important to find ways to manage stress which he does by going to a "sauna and cold plunge" after work a few times a week. "They're wonderful way to reset. I also book a monthly massage. Manual therapies can provide short-term relief for back pain and stiffness." A previous study found sitting in a dry sauna can help alleviate lower back pain, but there is limited evidence that heat therapy it can prevent it from developing. However, it can lower stress, which has been linked to a higher risk of developing lower back pain. Similarly, studies have shown that massages done professionally can help treat lower back pain.

Take a Cold Shower Before Bed

Dr Baxter rounds off his day with an icy shower. He said: "Twenty minutes before bed I take a cold shower to lower my body temperature, which helps me fall asleep." This is a habit many experts have recommended doing in the morning to help you stay alert. Previously a study showed that slightly turning the thermostat down can help trigger longer, deeper sleep. But generally experts say people have a warm shower in the evening to fall asleep more easily. This is because the warmth helps release the hormone melatonin - which tells the body it's time to sleep.

An Apple a Day Keeps the Doctor Away: Expert Tips to Maximize Its Benefits

An Apple a Day Keeps the Doctor Away: Expert Tips to Maximize Its Benefits

The Power of Apples: A Nutritional Superstar

Apples, a humble fruit that has been enjoyed for centuries, are more than just a tasty snack. They offer a wide range of health benefits, from supporting heart health to boosting brain function. With their affordability and availability, especially during apple season, it's no wonder they have become a staple in many diets.

Promotes Gut Health

Apples are an excellent fruit for supporting gut health. A single apple contains around 1.8g of fibre, which contributes to the daily recommended intake of 30g. However, only four percent of UK adults meet this target. Apples are a great source of both soluble and insoluble dietary fibre, promoting regular bowel movements while supporting the growth of healthy gut microbes.

They also contain pectin, a type of soluble fibre mostly found in the peel. Pectin has prebiotic properties, acting as a food source for good gut bacteria, helping them flourish and grow. When these gut microbes feast on pectin, they produce short-chain fatty acids, which support the health of the cells lining the gut while reducing inflammation.

Each apple contains a whopping 100 million microbes, contributing to a healthy gut.

Slashes Diabetes Risk

After eating, blood sugar levels naturally rise. Some foods can cause spikes, leading to fatigue and brain fog. Insulin helps lower blood sugar by instructing cells to absorb glucose from the bloodstream. Apples have a similar effect.

Pectin forms a gel in the gut, slowing down how quickly sugar is released into the bloodstream. Apples also contain plant compounds called polyphenols, which may improve how the body uses insulin. Large population studies show that people who eat apples regularly are less likely to develop type 2 diabetes.

Supports Heart Health

While most fruits are beneficial for heart health, apples may have an edge. Research shows that those who eat the most apples have a lower risk of stroke, heart disease, and harmful inflammation compared to those with the lowest intake. This could be due to apples' rich concentration of pectin, which may reduce cholesterol absorption from the gut into the bloodstream.

The European Food Safety Authority advises that around 6g of pectin a day can help lower blood cholesterol levels. Other research suggests that polyphenols in apples offer protective effects by blocking signals that can trigger the narrowing of arteries, increasing the risk of cardiovascular events.

Promotes Weight Loss

There has been much discussion online about whether apples really are nature’s Ozempic, after a nutritionist made the claim in a viral TikTok. Experts believe there is some truth behind the phenomenon.

Dr. Katerina Petropoulou, an expert in metabolism and digestion at Imperial College London, explained that consuming foods high in soluble fibre, particularly pectin, found in apples, can mimic the effect of Ozempic by ensuring a steady release of gut hormones.

At around 70 calories each, apples can help with weight management if enjoyed instead of ultraprocessed snacks. These snacks can send blood sugar levels skyrocketing without signaling to the brain that we are full, resulting in overeating.

Slashes Cancer Risk

Eating apples may help prevent cancer, according to studies. Research suggests that polyphenols found in apples can help prevent cancerous cells from multiplying. Another study found that people who eat an apple a day were up to a third less likely to develop breast, lung, or mouth cancer.

Apples are also rich in vitamin C, which supports the immune system and fights cancer cell growth.

Boosts Brain Health

Apples can also support brain health and memory due to their rich quercetin count—a powerful flavonoid with antioxidant and anti-inflammatory effects that might help lower the risk of cognitive decline.

A review of 14 studies found that quercetin may even have some preventive properties against Alzheimer’s, though more research is needed. Polyphenols have also been shown to boost short-term memory by increasing the width of blood vessels in the brain, allowing more nutrients to reach the organ.

Pink Lady or Granny Smith?

While all apples offer numerous health benefits, some are more nutrient-dense than others. Granny Smith apples contain around 15.4g of sugar, while Pink Lady varieties have slightly more at 15.7g. Braeburns sit somewhere in between at 15.6g per apple.

All apples contain an abundance of health-boosting phytonutrients, which are plant chemicals that exert antioxidant benefits. For example, the red pigment in Braeburn apples is due to phytochemicals called anthocyanins.

However, while some apples may be slightly more sugary than others, variety is key. The more variety of apples we consume, the more health-promoting phytochemicals we will receive. Our gut microbes feast on these phytochemicals, and a diverse intake leads to a more diverse array of gut microbes, which is thought to be healthier, more robust, and more resilient to disease.

Organic or Not?

While organic apples come with fewer pesticide residues, cost and availability also play a role in our choices. Pesticide residues in food have been linked to heart problems, neurodevelopmental disorders, and several types of cancer. However, washing non-organic apples thoroughly can help minimize the risk of ingesting harmful pesticides and deliver a more wallet-friendly nutrient boost.

How to Add Apples to Your Diet

According to both nutritionists, the best way to eat apples is raw, whole, and unpeeled, given the vast majority of its fibre and antioxidant content is concentrated in the skin. Pairing apples with protein or fat, such as stewed apple with a spoonful of yoghurt or nut butter, will slow digestion even further, keeping energy levels steady.

Dipping apple slices in nut or seed butter, such as almond or pumpkin seed butter, provides protein and healthy fats. This combination helps to stabilise blood sugar levels while enhancing the absorption of fat-soluble nutrients. The crunchy texture of raw apples requires more chewing, which slows down our eating pace and can help promote feelings of fullness.

Stewed apple still provides fibre and may be easier on older people's digestion, but it's best to leave it unsweetened to keep blood sugar spikes at bay. Apples are also rich in vitamin C, which helps the body absorb non-haem iron from plant foods, so adding slices to a spinach salad with lentils or chickpeas will enhance iron uptake.

Thursday, October 2, 2025

Creating a Home Routine for Mind and Body Wellness

Creating a Home Routine for Mind and Body Wellness

The Importance of a Balanced Home Life

Most of the habits that you have start at home. It’s the way that you set up your home life, use your time, and look after yourself, and it all has a big impact on how you feel every day. It doesn’t take a lot to get a balance in your home life. Let’s have a look at this more below:

Start With Your Sleep Environment

Sleep is really important when it comes to wellness, and your bedroom needs to reflect that. Making a few small changes can change your night’s rest. Keep screens out of reach and lower the lighting before you go to bed. Also, look at your bedding; you need to have bedding that is comfortable all year round. Blackout curtains and a white noise machine can also help you regulate your sleep environment.

Designate Spaces for Relaxation

In most homes, there are spaces that are for cooking, eating, and working, but not everyone thinks about leaving space to just chill out. Even just setting up a little corner somewhere in your house with a cushy chair can morph into somewhere where you sit and sit and start to chill. When you give yourself a place like this, the goal is for rest. Over time, simply sitting down in that spot can help you lower your stress levels.

Build Movement Into Your Day

A healthy routine is always going to include some movement, but that does not mean that you have to be doing long workouts (not all the time anyway). Short, regular sessions often fit in better than having to fit in a long one into a busy day. An early morning stretch, a walk after lunch, or a couple of minutes of yoga in the evening are very conducive to keeping your body nice and active. If you work from home as well, this is even more vital because you don’t have the usual commute to naturally get out and about.

Nutrition Made Simple

When it comes to eating healthy, your kitchen is definitely somewhere where you can either thrive or it can turn into a disaster. You need to try to stock your pantry and fridge with whole foods to make it much easier to put together balanced meals without having to put in a lot of effort. Fresh produce and lean proteins are basic, but they are great for starting to build a basic, healthy diet that you are actually able to stick to. Meal prepping one or two times a week can also save you many hours and reduce stress, especially if you have a busy routine.

Incorporating Mindfulness

Mindfulness doesn’t always mean long meditation sessions; it can just be as simple as taking a little break before you have a meal, breathing deeply when you feel like you are stressed, or paying attention to daily activities like washing dishes. Doing small things like these can quickly add up and lead to you feeling more well-rested, at peace, and all support your body and mind.

Exploring Natural Supports

Many people use natural aids to complement their routines, too. Calming supplements and herbal teas are all common tools for relaxation. Some also choose to use CBD for stress or sleep support. If you choose to explore this option, sourcing matters; a trusted dispensary ensures quality and guidance, which makes a difference when it comes to buying products that are sold from less reputable places. The goal is never to rely on one single solution, but to start including different ways to support yourself in your balanced lifestyle.

Keeping Tech in Its Place

Technology does connect us, but it can also be something that is extremely overwhelming when you spend too much time on a screen. This can be even worse when you are using your phone before bed. It disrupts your sleep and increases your stress levels. It is important to have healthy limits for things like technology. Most people already use it all day for work, so home should be somewhere you switch off from it, even if it is just for a while. You may even want to spend a day or half a day without screens; even just a few hours offline can help to reset and focus you.

Creating a Morning Routine

How you begin the day often sets the tone for everything else that follows. A good morning routine does not need to be something that is really complicated or take up a lot of your time. Just make sure you get yourself some water, have a stretch, and take a few minutes to think about your day before you start doomscrolling or stressing yourself out. Just that you’re taking a learning lead toward developing something slightly more of a normal beginning to your day than jumping straight into your email or social-networking profile, take a few minutes to acknowledge your body and your priorities before everything grabs you in a million different directions.

Staying Social in Healthy Ways

Wellness isn’t just physical; it’s also about connection. Even at home, it is possible to keep your relationships extremely strong. Put a time to one side for family dinners, regular calls with your friends, or doing shared hobbies. These types of interactions give you balance and help guard you against isolation, especially when routines feel repetitive. If you live with others, fruit shed rituals such as having a Sunday breakfast or evening walks help to strengthen your family bond and also give you something to look forward to.

Conclusion

A supportive home routine does not happen straight away; it is going to take you a little bit of time. However, by making a few small and simple choices from your sleep and movement to your nutrition, mindfulness, and even looking at natural ways to support your body, each one is going to help support and grow your overall wellbeing. Is there anything that you do to support your mind and body through your home routine? Let us know in the comments below.

Tuesday, September 2, 2025

Run Coaches Share 5 Annoying Training Mistakes—And How to Fix Them

Run Coaches Share 5 Annoying Training Mistakes—And How to Fix Them

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Common Running Mistakes That Can Hold You Back

No runner is perfect, and if you think you are, just ask a coach. Whether you’re a beginner training for your first 5K or a veteran logging marathon miles, chances are you’ve picked up a few habits that hold you back from better running. For example, maybe you tackle every run like it’s race day, you rarely look up from your watch, or you signed up for a marathon just because Harry Styles did. Don’t worry: You’re not alone. In fact, these and other training missteps are so common they’ve made it onto coaches’ lists of pet peeves. The good news is that they’re fixable, and once you address them, you’ll run stronger, stay healthier, and actually have more fun on your runs.

That’s why we asked eight run coaches about the bad habits that bug them most. Here’s what they said, why it just might derail your training, and how to break the pattern.

1. Running Every Run Too Hard

One of the most essential skills in running is learning how to control your pace—yet it’s also one of the most common mistakes run coaches see. Many athletes, especially beginners, default to running everything at the same medium-hard effort, says Alysha Flynn, founder and coach of What Runs You. “It feels productive in the moment, but it actually sabotages both fitness and recovery,” she says.

True easy runs should feel suspiciously effortless. “Easy days should feel so relaxed you almost question whether you’re doing enough,” Flynn explains. If you can’t comfortably chat with a friend or wouldn’t feel up for repeating the same run tomorrow, you’re probably going too fast.

The same pitfall can arise in marathon training (not just in those new to running), where runners often try to complete nearly every workout at or near race pace, explains Janet Hamilton, C.S.C.S., founder of Georgia-based Running Strong. “Doing all your workouts at high intensity is an invitation to injury,” she warns.

The solution is understanding the purpose of each run in the context of a training plan, she says. Easy miles build aerobic capacity, teaching your body to use oxygen more efficiently so you can run longer. Threshold runs improve your speed endurance, and faster intervals build anaerobic fitness, making you more explosive. You can’t train everything at the same time, so it’s important to focus on doing each workout exactly as it’s designed. “Once athletes understand the purpose of each workout, they’re more willing to slow down when it’s time to go easy,” Hamilton says.

Marathoners suffer the most by foregoing easy days, says Kai Ng, New York City-based USATF- and RRCA-certified run coach. Ng often sees runners blasting through zone 2 efforts too fast, only to end up huffing, puffing, and walking with sore joints. “They’re training the wrong system,” he says. “Going out too hard stresses your anaerobic system instead of strengthening your aerobic system—the one you actually need for 26.2 miles.” He compares it to driving: your watch or heart-rate monitor is just feedback, like the speedometer. But the real skill is learning how to use the gas and brake pedals effectively.

Coach-approved tip: Pace control is a developed skill, but mastering it almost always begins with slowing down on easy days. That way you arrive at your speed sessions fresher, sharper, and ready to actually hit faster paces.

2. Ignoring Your Current Fitness

“How am I supposed to be ready to run my goal pace on race day if I’m not training at that pace now?” It’s an all-too-familiar query for Jeff Gaudette, owner and head coach at RunnersConnect. At first, this question may seem like it should receive answers in the pacing section above. However, the solution is a bit different.

Gaudette explains that runners who ask this question often ignore their current fitness level when starting to train for a marathon, jumping into workouts right away based on their goal pace rather than their present ability. The disconnect often comes from template training plans. Gaudette says many runners choose plans based on a goal finish time, but instead of progressing up to those paces, they begin right at them when they’re not ready. “That’s just not how training works,” he says. This practice can lead to overtraining, burnout, and injury.

For example, if a threshold run is designed to slightly dip into your anaerobic system, running it too fast just misses that fine line entirely and vaults you into a zone that throws off your workout and makes recovery more difficult. Do this regularly, and you end up in that overtraining zone where injuries and progress regression can pop up.

The solution, according to Gaudette, is steady progression, starting from where you are now.

Coach-approved tip: Use your last race as a benchmark to find your current training paces. If you haven’t raced, the easiest way to measure your current fitness is with a mile time trial. From there, you can use your paces for training and set a more personalized goal finish time. Once you’re comfortably hitting your training paces and recovering well from workouts, speed up! “The goal is that by race day, you’ve advanced your fitness enough that your physiological reality is now your goal race pace,” Gaudette says.

3. Over-Relying on Data

Running watches and apps are powerful tools—but they also turn into shackles. Obsessing over heart rate, pace, or mileage totals can paralyze athletes to the point where they lose touch with how they feel, says Andrew Evans, RRCA- and 80/20 Endurance-certified run coach. “Sometimes the best thing you can do is leave the numbers behind for a few runs and trust your body,” he says.

Running by effort helps athletes reconnect with their natural rhythm, and it can be eye-opening to realize that your body—not your watch—ultimately determines how much you can handle on any given day.

“I’ve been at the track with runners doing 400-meter repeats, and they’ll stop at 350 meters because their watch buzzed,” says Alex Morrow, RRCA- and USATF-certified run coach and founder of Resolute Running. It seems extreme, but it’s the perfect example of the disproportionate trust runners place in their gadgets and data over… basically everything else. In those moments, the watch isn’t helping—it’s taking control of your running.

Morrow also notes that watches can convince runners that skipping or shortening key workouts is fine as long as the weekly mileage number looks right, when in reality the structure and purpose of the plan matter more than the numbers on the screen.

Coach-approved tip: Evans encourages his athletes to use cues like breathing rhythm, perceived effort, or the “talk test” to judge intensity. Morrow agrees, saying “the more you trust yourself rather than the beeps on your wrist, the stronger and more adaptable you’ll be on race day.”

Next time you head out for an easy run, leave your watch at home. Take in your surroundings and pay attention to how you feel while you run.

4. Letting Peer Pressure Dictate Your Races

Not every marathon is meant for you. Too many athletes sign up for big-name races just because their friends or Instagram feeds make them feel like they should, notes Laura Norris, RRCA-certified run coach and owner and coach at Laura Norris Running.

While sure, it could be a motivating tactic if you enjoy running with your friends, Norris emphasizes the commitment level it takes to successfully train for, and complete, a full marathon. “If you don’t actually want to run 26.2 miles, it’s going to be a miserable experience,” she says.

She advises runners to reflect honestly on whether the prospect of training for a big race excites you or feels like a burden. And remember, registering doesn’t obligate you to follow through. Dropping a race because it no longer fits your life or goals isn’t failure, it’s wisdom.

Coach-approved tip: Choosing races because you want to run them, not because you feel obligated to or because everyone else is, makes your experience more rewarding.

5. Disrespecting Your Training Plan

Training plans aren’t just a list of runs, they’re carefully-designed roadmaps that balance hard efforts with recovery, build fitness gradually, and lead to peak fitness at the right time. But one of the biggest mistakes coaches see is athletes treating those schedules as optional guidelines.

Runners often fall off track when life gets busy, then try to cram in workouts as race day looms, says Vanessa C. Peralta-Mitchell, RRCA-certified run coach, owner of VCPM, Inc., and creator of Game Changers. That last-minute surge not only undermines fitness but also spikes injury risk.

To combat this, Peralta-Mitchell has athletes go through a “control and distraction” exercise, identifying what they can plan for (like laying out clothes, meal prepping, or adjusting schedules) and what they can’t (like weather or work emergencies). She encourages her athletes to build their running routines around the controllable factors in life, making training more consistent and sustainable.

She says that if you don’t do this, and allow those uncontrollable distractions to consume you and derail your training, “you will grow frustrated and waste mental and emotional energy.”

Morrow adds it’s easy for him to predict a rough race when his runners don’t follow their training plans. “They deviate from the plan, skip long runs, cram workouts, then wonder why race day didn’t go well,” he says.

Missing a workout or two isn’t the end of the world, but repeatedly blowing off important sessions can derail your training. Instead of improvising when you miss a workout, trust the structure of the plan and move forward with your next workout. Trying to compensate for a missed effort by squeezing too much into too little time leads straight to overtraining, injury, or burnout, which coaches can see coming a mile away.

If you train with a run coach, communication also plays a role. Morrow says he’s encountered many runners who hesitate to tell him when they’ve missed runs or want to shift workouts around, thinking it’s a bother. He implores athletes who do use coaches to use the resources available to them. “You’re paying me; this is my job,” he says. It goes beyond the obligation though; he says that athletes who talk to their coaches the most are more often the ones who perform the best.

Morrow says being curious, asking questions, and letting your coach help you run your best will give you the best results come race day. That’s what they’re there for!

Coach-approved tip: Consistency is the most important factor of training. Respecting the training schedule doesn’t mean never missing a run, but it does mean trusting the progression of the plan and safely adjusting (and communicating with your coach) when life gets in the way.

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Monday, August 25, 2025

My Life Crashed at 40. Lifting Saved Me.

My Life Crashed at 40. Lifting Saved Me.

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A Journey Through Grief, Strength, and Self-Discovery

A few years ago, I found myself in a challenging chapter of my life. As a self-employed personal trainer and co-owner of a digital fitness platform, I was at a crossroads, unsure of my business direction and my larger purpose. This uncertainty was especially daunting as I approached my 40s, with the creeping fear that my life wasn’t unfolding as it should.

On top of this, I experienced the loss of my grandmother and uncle, and I went through a painful separation from my business partner and long-term boyfriend. The relationship had been a significant part of my life, and the emotional toll was immense. To make matters worse, we had planned to move to Mexico City, which became my primary home. In this new environment, I was alone, not knowing anyone except for my dog, and navigating daily life in a second language.

During this time, my solace came from solo gym sessions. Lifting weights gave me a sense of peace and familiarity. The gym became a place where I could release emotions, process grief, and find a temporary escape from my struggles. I built a small gym on my apartment’s patio and joined a local gym to have somewhere to go. Training in both spaces allowed me to feel like time was suspended, giving me a brief respite from sadness, loneliness, and grief.

Entering male-dominated spaces like the gym helped me feel strong. I started filming my workouts and sharing them on Instagram, showcasing my strength and vulnerability. With sweatpants and a little makeup, I grunted and moved barbells like a powerful woman. Over time, I complemented my training with biweekly sessions with a mindset coach, who I still work with today. Our conversations focused on learning to believe that things were happening for me rather than to me.

Embracing a New Perspective

The more I worked with my coach and trained, the more I realized that resistance training was my form of true resistance. She helped me understand that much of the stress I felt stemmed from societal pressures about how an adult woman should behave as a business owner, in relationships, or as she approaches her 40s.

Strength training became a feminist act of rebellion. Building visible muscle and taking up physical space is often not seen as aspirational for women in Western culture. We are bombarded with images of lean, toned bodies and unreachable ideals. The wins we’re told to pursue are often about maintaining appearances until a certain age when it doesn’t matter.

To sweat, grunt, and have calloused hands is a statement against the patriarchal norms that define femininity. When I was drowning in the abyss of my life, one lift at a time, I repeated my mantra: "Things are happening for me." Building physical strength gave me inner confidence, showing me that I could control how my body felt, looked, and performed.

Finding Power and Confidence

Women who lift heavy things are more likely to stand taller, use their voices, and take no s***. In early 2025, I reflected on my journey of building muscle, regaining confidence, and mourning loss. I can say with certainty that lifting heavy things in the gym—expressing my femininity in a traditionally masculine way—felt like opening a door to parts of myself I never had the courage to see before.

I found power through physical strength training, existing without self-imposed labels or limits. Today, I’m single and living in the Pacific Northwest with my dog and best friend. I left my relationship and life in Mexico City, moving past relationships that were out of alignment and welcoming new people into my life. I’ve embraced career opportunities that feel right and listened to my body, resting, sleeping, moving weight, eating nourishing meals, and enjoying doing nothing.

At 41, I’ve relearned that physical strength is a hidden path to confidence, something many women miss in their lives. The most rewarding experience as a strength training coach has been introducing women to the weight room, helping them take a step on the path and build a muscle-mindset revolution.

Even if you’re in a place of contentment, the tides will turn, and a muscled body will help you weather life's storms with unwavering confidence and poise. My plea to you, and all women, is to remember that things are happening for you. When you feel weak inside, fuel your strength outside and see how you transform. There will always be a barbell waiting.

Thursday, August 21, 2025

A Year at a $25K Wellness Club: What the Elite Know About Health

A Year at a $25K Wellness Club: What the Elite Know About Health

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A New Approach to Wellness

Health is an investment, and at Love.Life, a new wellness center co-founded by former Whole Foods Market CEO John Mackey, it’s a pricy one — between $7,500 and $25,000 per year. When I was invited to check out the facility and get a complimentary health assessment as part of a press visit, I felt like I was getting a taste of how the wealthy do wellness — all without spending a dime.

Love.Life is just one of many wellness-focused facilities popping up around the country, and it comes at a time when preventive care is a major health focus. You’ve probably seen celebrities like Kim Kardashian getting full-body MRIs and other concierge medical services. Data-driven approaches to wellness are all the rage, and places like Love.Life are answering the call.

What $25K Gets You

According to its website, Love.Life’s goal is to “inspire and empower individuals to retake control of their health and achieve transformative, lasting results through evidence-based care and personal accountability.” It boasts a “supportive community and compassionate care team that meets individuals where they are on their personal health journey.”

It’s part concierge doctor, part gym, part spa — designed to be a one-stop shop for meeting your holistic health needs. The space, located in an outdoor mall in El Segundo, Calif., is massive. In addition to its physician facilities, there’s a pickleball court and high-tech strength equipment on the gym floor. There’s also a slew of different longevity treatments for members to use, from red light therapy beds and lymphatic drainage suits to cold plunge tubs and individual infrared saunas. Not a member? There’s also a cafe that’s open to the public and serves up healthy food options. (Vegetarian alternative to bone broth, anyone?)

But forget cafes anyone can enter: I was there to cosplay as someone who could afford to drop thousands a year out of pocket on her health. After all, access to all Love.Life has to offer is expensive. While the fitness and recovery membership ($4,600 per year) offers gym and recovery treatment, it doesn’t come with medical care. The lowest-tiered level for that option — the $7,500 per year Silver membership — comes with credits for the above-mentioned longevity treatments, plus advanced lab panel testing, a DEXA bone density scan, a cardiac screening and a gut and oral microbiome test. Also included are five appointments with a physician per year, access to an accountability coach and a nutritional consultation.

The highest level — the $25,000 platinum membership — tacks on a Prenuvo full-body MRI, a 10-day wear of a glucose monitoring device, 10 practitioner appointments and something called “spiritual health programming,” which involves meeting with a spiritual intelligence coach for an hour to create a growth plan that aligns with your wellness goals. As part of my free visit, I’d have my blood drawn for a complete lab workup, do a DEXA scan and have a longevity assessment on the gym floor with a trainer.

22 Vials of Blood, a DEXA Scan and a Fitness Assessment

Love.Life believes the more you know about your health, the more equipped you are to tackle any challenges associated with it. I, too, love information — and as someone who writes about health and wellness for a living, I have more access to it than some. Earlier this year, I got a full-body MRI through SimonMED, hoping to learn more about what’s going on in my body. (I learned I should get a follow-up head MRI with contrast to follow up on some surprising findings; insurance is still pending.) I also wear an Oura ring and religiously track my steps, sleep and “readiness” via its metrics. Needless to say, I didn’t blink when Love.Life said they’d need 22 vials of my blood for the panel. I’d happily bleed for the sake of better health!

Love.Life’s holistic approach meant a half-day of assessments. First, a phlebotomist drew those 22 vials of blood from me (though lab results would take weeks). The DEXA body composition scan I did gave me more immediate results. Despite prioritizing my spin bike over weight training recently, the scan showed that I hadn’t lost a significant amount of muscle like I’d feared.

I was less thrilled by my lackluster results during the longevity assessment on the gym floor: While I hit the normal markers on almost every assessment (I wanted exceptional, obviously), I totally flubbed the farmer’s carry. Curse you, grip strength.

But the best part of the visit? After my bloodwork was done, I was handed a smoothie (to make sure I didn’t pass out) and sat down with Dr. Jaclyn Tolentino, the lead functional medicine doctor at Love.Life. For more than half an hour, Tolentino and I discussed my health concerns: What were some pressing issues I was facing physically and mentally? How was my nutrition? My sleep? Stress levels? Did I take supplements?

As a fairly healthy person, I didn’t have many issues to bring up, but I did note that I occasionally had headaches from low blood sugar and needed to keep my cholesterol in check, as I have a family history on that front. And I mentioned I was relieved to see my DEXA scan confirmed I was keeping muscle tone, given I had slacked a bit on resistance training lately.

Tolentino listened carefully and suggested how Love.Life might be able to help. Here, you don’t just have a doctor, you have a care team that’s as invested in your health as you are. My bloodwork would be sent to a range of experts who would come up with a holistic plan to address all my health needs. That blood sugar issue? Maybe I could consider trying a glucose monitor. Tolentino added that a personal trainer could help create a realistic, sustainable resistance training plan, which a nutritionist would ensure was properly fueled.

Putting All That Data to Use

When my bloodwork results came back weeks later, I did an hour-long video call with Tolentino to discuss them. Tolentino went through each significant finding and explained, in detail, what it meant. Hormonal levels that appeared elevated, she said, were a result of the birth control pill I’m on and nothing to worry about. My iron levels, however, were something that should be addressed. Tolentino recommended taking a daily supplement and checking these levels again in six months. She noted that a Love.Life nutritionist could also help make sure my diet has enough iron.

All of this is a far cry from how I experienced medicine in the past. I’ve been frustrated with doctor visits that only cover one issue at a time. I could bring up my sore throat during an appointment, but sorry, no mentioning that secondary ear issue without a follow-up visit, thanks to insurance billing issues and doctors on a time crunch. All I hear is: a second copay. Another hour off work. The sense that it might be easier and cheaper not to dive that deep into any health concerns. After all, there’s a reason I haven’t made that follow-up head MRI appointment.

But at Love.Life, I had the luxury of time, and I didn’t have to worry about insurance drama. I didn’t have to choose which medical issue was the most pressing to bring up. I felt heard by Tolentino, and encouraged to share as much as possible. The different parts of our bodies all function together. Shouldn’t they be treated as a whole?

The Catch

Yet it’s impossible to talk about Love.Life without acknowledging the so-called elephant in the room: the cost. Love.Life charges membership fees that are out of range for most Americans. Health care providers who have an hour to listen to your needs? That’s a luxury service.

It’s also worth noting that Love.Life can’t do everything, like, say, do a liver biopsy. Instead, its high cost comes with the pledge that it may (emphasis on may, of course) be able to prevent disease and allow you to live a happier, healthier existence. And while lifestyle interventions are crucial in order to protect against certain diseases — such as diabetes and heart disease — they’re certainly easier to achieve when you have the luxury of a care team at your beck and call.

That said, the information I received from Love.Life did help me make some significant lifestyle changes. I’m now taking an iron supplement, but also being far more diligent about getting iron from nutritional sources, like leafy greens, tofu and nuts. And I’m also back to taking mid-afternoon walks: Tolentino informed me that my vitamin D levels were down a bit, and said that getting some sunshine during that time of day can be a great way to boost them.

Overall, these changes are simple and low-cost — no membership fee required. Still, if I hadn’t gone to Love.Life, I may not have felt compelled to take these health markers quite so seriously. While I won’t be paying for a membership (in this economy?!), I do now feel more confident to tackle these challenges on my own.

7 Core-Boosting Resistance Band Ab Exercises

7 Core-Boosting Resistance Band Ab Exercises

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7 Resistance Band Ab Exercises You Can Do Anywhere

Resistance bands are a versatile and effective tool for strengthening your core, even if you don’t have access to a gym. These exercises can be done in the comfort of your home or while traveling, making them ideal for anyone looking to build a stronger, more defined midsection. Whether you're a beginner or an experienced fitness enthusiast, incorporating resistance bands into your routine can help you achieve your goals.

1. Banded Bicycle Crunches

This exercise targets your entire core, including your obliques and lower abs. To perform it:

  • Loop the band around both of your feet.
  • Lie on your back with your hands behind your head and knees bent.
  • Extend one leg while bringing the opposite elbow toward the bent knee.
  • Alternate sides with control.

Recommended sets and reps: 3 sets of 12–15 reps per side.

2. Resistance Band Plank Pulls

This variation of the plank adds resistance to engage your core and upper body.

  • Anchor the band in front of you, low to the ground.
  • Get into a forearm plank and grab the band with one hand.
  • Pull the band toward your body in the same motion as a lat pulldown before extending your arm again.
  • Switch arms after each set.

Recommended sets and reps: 3 sets of 10 reps per arm.

3. Seated Russian Twists

This exercise focuses on rotational strength and core stability.

  • Sit with your knees bent and feet hovering an inch off the floor.
  • Anchor the band on one side, and hold the band taut between your hands.
  • Twist your torso to the opposing side, keeping the band under tension.
  • After completing one set, flip your body around and work the other side.

Recommended sets and reps: 3 sets of 20 reps (10 per side).

4. Banded Dead Bugs

This movement is great for improving coordination and core stability.

  • Lie on your back, and loop the band around both of your feet.
  • Raise your arms straight above you, in line with your shoulders. Bring your legs up and have your knees at a 90-degree angle.
  • Extend one leg while the opposite arm reaches overhead.
  • Return to the starting position, and switch sides.

Recommended sets and reps: 3 sets of 10 reps per side.

5. Standing Oblique Crunch

This exercise targets the obliques and improves lateral core strength.

  • Anchor a band under one foot and hold the other end overhead.
  • Crunch your torso sideways, engaging your obliques.
  • Return slowly to the starting position before repeating.
  • Switch sides after each set.

Recommended sets and reps: 3 sets of 12–15 reps per side.

6. Banded Reverse Crunches

This move helps strengthen your lower abs and improve hip mobility.

  • Secure the band to an anchor at floor level.
  • Lie on your back and loop the band around your feet. Make sure you are far enough from the anchor that the band is slightly taut.
  • Pull your knees toward your chest, going against the resistance of the band.
  • Lift your hips off the floor, then lower with control.

Recommended sets and reps: 3 sets of 15 reps.

7. Banded Woodchoppers

This exercise targets the transverse abdominis and improves rotational strength.

  • Anchor the band at a point above your head and stand with your feet shoulder-width apart.
  • Hold the band with both hands.
  • Pull it diagonally across and down your body, rotating your torso.
  • Return your arms to the starting position, then switch sides after completing the predetermined number of reps.

Recommended sets and reps: 3 sets of 10–12 reps per side.

Can You Get Abs with Only a Resistance Band?

Yes, you can develop strong abs using only a resistance band—provided you remain consistent, gradually increase intensity, and maintain a healthy lifestyle. Resistance bands are highly effective for core training and can offer similar benefits to traditional gym equipment.

Studies have shown that elastic resistance can contribute to better muscle definition and improved body composition. One study found that participants saw a decrease in fat mass and an increase in fat-free mass, which supports the idea that resistance bands can help build visible abs.

Another study noted that male athletes using resistance bands saw improvements in abdominal strength, power, and balance. This highlights the ability of bands to effectively target the core through functional movement.

However, it's important to remember that building visible abs also depends on reducing overall body fat through diet and regular cardio.

How Often Should You Train Your Abs for Results?

For visible and strong abs, aim to train your core two to four times per week. Like any other muscle group, your abdominal muscles need time to recover between sessions—especially if you’re using resistance. Focus on quality over quantity by incorporating progressive overload, such as adding resistance bands or increasing reps. Core workouts can be short, around 10 to 15 minutes, but consistency matters most.

Avoid training abs every single day, as overworking them can lead to fatigue and reduced performance. Pair your training with proper nutrition and strength and cardio workouts for the best results.

Other Tips for Achieving a Strong, Defined Core

  • Focus on compound movements like squats and deadlifts, which naturally engage the core muscles during each rep.
  • Maintain good posture throughout the day to keep your core activated and reduce lower back strain.
  • Incorporate a mix of stability, strength, and rotational exercises to target all areas of the core, including the obliques and transverse abdominis.
  • Stay consistent with your workouts and gradually increase intensity or resistance to keep making progress.
  • Prioritize proper form to avoid injury and ensure you’re targeting the correct muscles.
  • Combine core training with full-body strength training and cardio to reduce overall body fat.
  • Get adequate sleep each night, as recovery and hormone balance play a role in muscle development.
  • Stay hydrated and follow a balanced diet rich in whole foods to support energy levels and lean muscle growth.