Here is a great video about microneedling from two very well-respected professionals in the industry:
Microneedling - is it worth the hype?
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Microneedling uses fine needles to create thousands of micro injuries in the skin which stimulates the skin's natural wound-healing process. This results in increased cell turnover and collagen and elastin production, which reverse and prevent the signs of aging
Not near, not far, I cannot see anything. No, it's not a haiku, it's the reality of focusing on peoples lashes for over a decade. Yes, I wear magnifying glasses, blink frequently, eat carrots, take breaks... etc. Truly nothing has been suggested that I have not tried, and yet, when I try to see students in the back of the room, they are a blurry faced mass of human stew. So I got curious, and as much of a skeptic as I am, tried something new. Click here Is anyone else madly researching how to live sustainably after watching Last of Us??? In my quest to figure out the likelihood of this actually happing I came across this crazy video and now I am both terrified and also feel motivated to understand the basics of prepping: check this out. I mean, what can it hurt to get ready JUST IN CASE? I am always down for a good consipiracy theory and I do love gardening, but the reality of water scarcity has been everywhere lately. Have you seen Lake Powell? You can actually build a crazy successful way to grow your own food using aquaponics or water gardening. It has longterm self-sufficiency and sustainability. With a long, snowy winter underway has come a return to indoor exercise which for me means more challenging sessions lifting weights, instructing a few new classes at our gym and more classes on the spin bike. If you are curious about spinning indoors, this post is for you! The easiest and most accessible option is to ride at home. I used to place my road bike on a trainer (aka rollers), hit play on the VCR and ride until boredom seized me. But companies like Zwift and Peloton have changed the home riding game. You can now ride from home with an online trainer, group and team and compete against others in real time. Sounds pretty cool huh? The next option for riding indoors is to head to a gym or spin studio and sample one of the many group classes offered. I personally teach both Stages and Les Mills RPM but there are literally hundreds available. Stages, for example, is great for those who are data driven and goal oriented whereas Les Mills seems to attract people who like sound, fun music in a more lighthearted atmosphere. And of course, there is always the option to head to the gym and spin on your own. You can do your own workout on your phone, listen to books or music, or watch the lates episode of Last of Us. It may take time to sort out which option is right for you. If you try a class and hate it, try another. There is truly something for almost everyone who is interested in keeping their cycling fitness up to speed. All you need to do is show up and be open to whatever comes your way. Time to level up your fitness and discover the next level version of you! My dad once told me that life is just a series of problems, one after the other, until you die. Maybe you can get a feel for the kind of man my father was from this statement, but to be fair, he wasn't wrong. The word 'problem' connotes something negative but if you replace it with 'challenge' or 'setback', it makes more sense. Recently I was enjoying the beautiful fall colors on our local ski area, riding a trail called Sunshine Loop I have wanted to do forever when I slid off one of the bridges on the downhill. My foot did not release from the pedal and I fell pretty hard, landing on my twisted handlebars hard enough that they went through by face and knocked two bottom teeth loose. After a long ride down to the ER and 9 stitches, I immediately went into negative thinking and self-talk. Why? Fear. I was afraid that I was not strong enough to bounce back from this, that all my hard work would be undone, that I would return to the depressed state of shame and despair that once permeated my life. I called by nutrition coach who admittedly can lay down the truth like nobody else. She told me in no uncertain terms that setbacks are part of the process. The success comes not in following a plan to perfection but in how you react when setbacks occur. How fast can you get back on track, whether it's your training plan, your nutrition, or just your mental health when faced with a challenge. She is right (yea it gets old). I pulled the stitches out myself yesterday, 10 days after the crash, and know that the few days when I couldn't lift my usual weight, or taught class at 75% were just part of healing. I'm ok, back on track, and stronger than ever because I learned that when faced with a setback, I will not quit. So you won't either. As a beginner in the weight room, I spend a lot of time watching how more experienced people lift and watching You Tube videos with my teen who has been lifting for about a year. Recently we were watching an interview between Will Tennyson and Phil Heath, 7 time Mr. World.
Now I have been a Les Mills BodyPump instructor for about a year and understand the basics of lifting, particularly lower weight, high reps. But something Phil Heath talked about really struck me. He talked about cheat reps and how if you just have one to finish out a set, that's ok, but the real goal is to master each level as you go, not rush forward to heavier and heavier weight while sacrificing form or range. This really hit me because in BodyPump I have spent some time encourage participants to level up on their weight selection and challenge themselves, but I have not really spoken to mastering the level you are on before doing so. What is the ultimate goal here? Is it being able to throw around big numbers when people ask what you squat, or is it hitting your full range, holding that weight and building the time under tension? For me, the goal is usually better health and longevity so the answer seems simple. Master your level and see if you can dig deep into that place today. |
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