Health Care
Elevate Your Fitness: The Art of Post-Workout Meditation for Optimal Well-Being
Allow me to emphasize the profound impact of Post-Workout Meditation. Each time I carve out a space in my day to settle onto my mat, launch my favorite meditation app, and close my eyes, the transformation is undeniable. I emerge a rejuvenated individual—less anxious, remarkably calmer, and in significantly better spirits. Yet, weaving this moment of Zen into the fabric of a hectic day proves easier said than done. That was until I discovered the magic of appending a meditation to the end of my workouts.
My revelation occurred during my engagement with Melissa Wood Health workouts. Melissa Wood-Tepperberg, the brain behind the platform, a Pilates instructor, and meditation teacher, routinely concludes her workouts with a brief meditation or a moment of gratitude. This was my initial encounter with a post-workout meditation outside of a yoga class, and the experience was so enriching that I adopted the practice after every workout, whether it involved a treadmill walk or a strength-training session.
Insights from Experts:
- David Rabin, MD, PhD: Board-certified psychiatrist, neuroscientist, entrepreneur, and co-founder & chief innovation officer at Apollo Neuro.
- Josephine Atluri: Author, certified life coach, and expert in meditation and mindfulness.
Viewing my workout and meditation as a harmonious two-for-one package made it significantly easier to incorporate both into my routine. Josephine Atluri, a meditation and mindfulness expert, advocates for this approach, emphasizing the concept of habit stacking. She recommends integrating a one- to five-minute mindfulness meditation post-workout to cultivate a mindfulness habit. This not only complements the workout but also serves as a soothing cooldown, akin to savasana after a yoga session.
The beauty of post-workout meditation lies in its time efficiency. Neuroscientist Dr. David Rabin suggests aiming for a duration of two to five minutes, a realistic and manageable timeframe. According to him, even a brief meditation following a workout contributes significantly to overall recovery.
Benefits of Post-Workout Meditation:
- Stress Alleviation from Workouts:
Exercise, whether weightlifting or cardio, induces stress on the body. Post-workout meditation serves as a swift means to restore balance. Dr. Rabin explains that after intense exercise, the body perceives a stressed environment. A prompt recovery through meditation enhances resilience, mitigates stress, and promotes an overall sense of well-being. - Facilitates Recovery:
Dr. Rabin expresses admiration for the effectiveness of post-workout meditation in expediting recovery. By reducing stress and inflammation levels induced by exercise, meditation accelerates the calming process, aiding overall recovery. Atluri highlights how mindfulness meditation has been shown to reduce inflammation, benefiting the recovery process. - Extended Feel-Good Vibes:
Post-workout meditation extends its positive influence throughout the day. Whether one exercises in the morning or evening, taking the time to ground oneself induces a calmness that permeates daily activities, fostering balance and easing into a restful night’s sleep.
Preparing for Post-Workout Meditation:
Creating a tranquil environment is essential before embarking on post-workout meditation. Dr. Rabin recommends low lighting, calming meditation music, and additional tools that instill a sense of safety. Maintaining a screen-free setting, opting for an audio-based meditation app, ensures an undistracted practice.
While an ideal serene environment may not always be feasible, the act of dedicating a few minutes to meditate, regardless of external factors, is consistently beneficial. Atluri advises approaching meditation without expectations, focusing on being present in the moment with an open curiosity and self-compassion.
Sample Post-Workout Meditation:
You can choose any meditation you prefer, utilizing an app or online resources. If you wish to follow Josephine Atluri’s guidance, the following step-by-step instructions offer a structured post-workout meditation:
- Set a timer for your meditation, with no fixed duration.
- Choose between lying down or sitting upright in a cross-legged position.
- Close your eyes, take a moment to perceive sounds, and feel the ground beneath you.
- Settle into your body and space by easing back your breathing.
- Inhale into your nose and feel your stomach top off with air.
- Breathe out leisurely out of your nose and feel your stomach go internal.
- Repeat intentional breathing, using your breath as the focal point for mindful meditation.
- When the timer sounds, express gratitude to yourself and your body for the effort.
- Open your eyes and gently transition out of the meditation position.
- Embarking on this post-workout meditation journey promises tangible benefits for both physical and mental well-being.
Read our more articles related to Healthcare, Wellness and fitness
Accessory
The White Lotus Season 3 A Steamy, Star-Studded Ride into Depravity
Reading Time: 2 minutes HBO’s hit series, The White Lotus, is back with its eagerly awaited third season, and the primary trailer has previously set the web on fire. Known for its sharp friendly critique, wound humor, and extravagant yet disrupting get-away settings, the series takes a hazier, steamier turn in its most recent portion. Loaded with evil and a gathering cast that shouts star power, Season 3 vows to be the most provocative yet.
A Brief look at Extravagance and Disarray
The recently delivered trailer offers an enticing gander at the following part of The White Lotus adventure. Set in a beautiful tropical heaven, the visuals are completely stunning. Yet, as enthusiasts of the show know very well, excellence frequently veils a dull underside of insider facts, selling out, and moral vagueness. This season’s slogan, “Where heaven includes some major disadvantages,” indicates that the charming setting is by and by the scenery for individual disentangling and shameful ventures.
From luxurious pool gatherings to murmured intrigues under the twilight, the trailer prods scenes of guilty pleasure that definitely lead to turmoil. The extravagant retreat, which fills in as the focal center of the series, is loaded up with affluent visitors whose dull longings and secret plans gradually surface as the story unfurls.
Ritzy Cast Commitments Stalwart Exhibitions
One of the champion parts of Season 3 is its great setup of Top notch entertainers. In spite of the fact that HBO has been quiet about the full cast, brief looks at a few recognizable and new faces flash fervor. Getting back to the establishment are some fan-most loved characters from past seasons, while new ability adds new layers of interest.
Reputed cast individuals incorporate Hollywood heavyweights and rising stars, guaranteeing that watchers are blessed to receive stalwart exhibitions. The science, pressure, and grating between these characters will without a doubt fuel the show’s unique mix of show and incorrigible humor.
Investigating Corruption and Want
The White Lotus has never avoided investigating the ethically intricate existences of the super affluent. Season 3 takes this investigation considerably further, digging into topics of want, power, and human weakness. The trailer indicates unlawful undertakings, corporate double-crossing, and even components of secret and anticipation, all enclosed by the show’s unique ironical tone.
Maker Mike White, who has been the brains behind the series’ basic achievement, guarantees that Season 3 will push limits in manners that fans haven’t seen previously. “This season is tied in with stripping back the layers of want and seeing what lies underneath. It’s about how far individuals will go to get what they need,” White uncovered in a meeting.
Fans Anxiously Anticipate the Delivery
Since its introduction, The White Lotus has enamored crowds and pundits the same, piling up grants and overwhelming discussions across online entertainment. Season 3’s hot and corrupted tone, combined with a luxurious setting and charming storyline, has just intensified the expectation.
While the authority delivery date is yet to be reported, the buzz encompassing the trailer recommends that fans will not need to stand by lengthy to enjoy the most recent contribution from the White Lotus universe. Up to that point, watchers are left to hypothesize and analyze everything about the enticing first look.
Yet again prepare for one more extraordinary excursion loaded up with show, debauchery, and degeneracy – The White Lotus is going to rethink heaven.
Blog
Rihanna Rocks $175 Designer Crocs on Beverly Hills Shopping Spree with A$AP Rocky
Reading Time: 2 minutes Once more rihanna, the worldwide music symbol and style tycoon, has demonstrated her status as a trailblazer by venturing out in $175 creator Crocs during a shopping binge in Beverly Slopes. Joined by her accomplice, rapper A$AP Rough, the artist knocked some people’s socks off as she displayed her novel style, mixing top of the line design with ordinary solace.
A Striking Design Explanation
The Crocs being referred to are not your standard sets of elastic stops up. Planned by Salehe Bembury, the high-style cycle of the exemplary footwear includes a sculptural, wave-like plan and comes enhanced with custom Jibbitz charms. These frill, known for adding character to Crocs, included all that from shimmering gemstones to unusual shapes, making Rihanna’s pair stand apart much more.
Rihanna matched the articulation footwear with an easily stylish ensemble, demonstrating that solace and couture can exist together. Her look incorporated a curiously large coat, a smooth top, and popular shades, making a laid-back yet cleaned vibe. This gathering grandstands Rihanna’s capacity to hoist easygoing pieces into high design, an ability that has procured her inescapable deference.
Rihanna: The Sovereign of Startling Design
This isn’t whenever Rihanna first has caused disturbances with her intense design decisions. Known for her valiant way to deal with style, the vocalist frequently integrates startling components into her closet, reclassifying patterns all the while. From impressive honorary pathway outfits to restless streetwear, Rihanna’s style sense keeps on dazzling fans and industry insiders the same.
The choice to wear originator Crocs lines up with a developing pattern in the design world, where solace centered footwear has become the dominant focal point. What used to be considered practical and unglamorous is currently a staple in big name closets, because of coordinated efforts with high-profile fashioners and supports from style symbols like Rihanna.
The Ascent of Architect Crocs
Crocs, once consigned to cultivating and easygoing homewear, have encountered a significant restoration lately. Coordinated efforts with originators like Salehe Bembury, Balenciaga, and Christopher Kane have changed the brand into a style peculiarity. These high-design versions keep up with the solace Crocs are known for while adding novel, creative components that allure for style-cognizant purchasers.
The $175 sticker price for Rihanna’s Crocs mirrors their status as an extravagance thing. For some, it’s about the shoe as well as about claiming a piece of style history. Rihanna’s decision to wear them further hardens their position in the standard, raising them from specialty style to a high priority frill.
A$AP Rough’s Organized Style
A$AP Rough, who is similarly known for his in vogue sensibilities, supplemented Rihanna’s look with his own slick outfit. Together, the couple oozed easy cool, exhibiting their common enthusiasm for pushing the limits of design.
End
Rihanna’s Beverly Slopes outing in $175 originator Crocs is one more illustration of her capacity to start precedents and reclassify style standards. By embracing solace without forfeiting style, she keeps on moving fans all over the planet to explore different avenues regarding their own closets. Whether it’s marvelous couture or raised casualwear, Rihanna demonstrates on numerous occasions that she’s truly amazing.
Health Care
New COVID Strain XEC: Should You Be Worried About a Fall Surge?
Reading Time: 5 minutesThe new XEC COVID-19 variant is spreading quickly, raising concerns among health experts. This recombinant variant, a combination of two previous strains, KP.3.3 and KS.1.1, is part of the omicron family. While XEC has been identified in various countries, including Europe, North America, and Asia, its full impact is still under study.
What is the XEC COVID Variant?
XEC is a recombinant variant formed when a person is infected with two strains of the SARS-CoV-2 virus. This leads to a mix of genetic material, resulting in a new strain. XEC is a sublineage of the omicron variant, which has given rise to many of the recent COVID-19 variants.
XEC was first identified in Berlin in June 2024 and has since spread across 27 countries, with cases rising in Germany and Denmark. In the U.S., at least 95 cases of XEC have been reported across 12 states. However, it has not yet appeared on the U.S. Centers for Disease Control and Prevention’s (CDC) “Nowcast” estimates due to the limited number of cases.
Is XEC More Transmissible?
According to health experts, XEC appears to be highly contagious. Like other omicron variants, it spreads through respiratory droplets when an infected person talks, breathes, coughs, or sneezes. The variant is picking up speed, especially in Europe, and could become the dominant strain soon.
XEC has one mutation in its spike protein, which might contribute to its rapid transmission. However, there is no clear indication yet if it will outcompete other variants, such as the currently dominant KP.3.1.1 (DeFLuQE) variant in the U.S.
Will XEC Cause a Fall Surge in the U.S.?
COVID-19 has no specific “season,” but cases often spike in the winter. The experts suggest that XEC could contribute to a winter surge, but it’s still too early to predict the severity. The summer wave of 2024 was more prolonged than expected, which might provide some immunity and reduce the risk of a severe winter surge.
The emergence of new variants like XEC is always a concern, but not every new variant leads to a major outbreak. Some variants increase in prevalence, while others do not spread widely. Although XEC could drive a wave in the coming months, it’s uncertain how large that wave will be.
Symptoms of the XEC Variant
So far, XEC does not appear to cause unique symptoms compared to other omicron variants. The symptoms are generally mild and include:
- Sore throat
- Cough
- Fatigue
- Headache and body aches
- Congestion
- Runny nose
- Fever or chills
- Shortness of breath
- Nausea or loss of appetite
- Diarrhea
- Loss of taste or smell
Symptoms vary from person to person, and some people may have no symptoms at all. High-risk individuals, such as those over 65 or with underlying health conditions, are more likely to experience severe illness.
Will Vaccines Protect Against XEC?
The updated COVID-19 vaccine for 2024–2025 is designed to target the KP.2 variant. Experts believe that this new vaccine will provide protection against XEC, as it is closely related to the current strains.
The new vaccines are expected to reduce severe illness, hospitalizations, and deaths. While the vaccines may not completely prevent infection, they will offer significant protection against severe disease.
Health officials are urging people to get vaccinated, especially those at higher risk of severe illness. A low uptake of vaccines last year left many people vulnerable, with only 24% of the eligible population receiving the shot. The goal this year is to improve vaccination rates.
How to Protect Yourself from XEC
As XEC spreads, it’s essential to take steps to protect yourself. These include:
- Get Vaccinated: Stay up to date with the latest COVID-19 vaccine, which is available for everyone six months and older.
- Stay Home if Sick: If you have symptoms, avoid contact with others to prevent the spread.
- Test When Needed: Get tested if you experience COVID-19 symptoms or have been exposed to someone who tested positive.
- Wear Masks: In crowded indoor spaces, wearing a mask can reduce the risk of transmission.
- Improve Ventilation: Ensure good air circulation in indoor spaces to lower the risk of spreading the virus.
- Practice Good Hygiene: Regular handwashing and sanitizing can help prevent the spread of respiratory viruses.
- Avoid Large Gatherings: Limiting exposure in crowded settings can reduce your chances of getting infected.
Testing and Isolation Guidelines for XEC
COVID-19 tests are expected to detect the XEC variant. The CDC recommends that people test if they have symptoms or have been in close contact with someone who has tested positive. It is also a good idea to test before attending large gatherings, especially if high-risk individuals will be present.
Isolation is essential to prevent further spread of the virus. People who test positive should stay home until they have been fever-free for at least 24 hours and symptoms have improved. Antiviral treatments, like Paxlovid, are still effective against XEC and are recommended for those at higher risk of severe illness.
Future Outlook: What Can We Expect?
It is difficult to predict how XEC will impact the U.S. in the coming months. The variant is still relatively new, and experts are monitoring its spread. While XEC is contagious, it does not seem to be causing more severe disease than previous variants. Its symptoms are similar to those seen with other omicron strains.
The upcoming winter season could see an increase in COVID-19 cases, but the extent of that surge is uncertain. Experts suggest that the recent summer wave of infections may reduce the severity of a potential winter surge due to increased immunity.
The key to reducing the impact of XEC and other variants is vaccination. By staying up to date with vaccines, people can protect themselves and reduce the overall burden on healthcare systems.
The Importance of Fall Checkups and Vaccines
As fall approaches, it’s important to prioritize health checkups and stay up to date on vaccinations. Respiratory viruses, including COVID-19 and influenza, spread more easily in the colder months when people spend more time indoors. Vaccines play a crucial role in reducing the risk of severe illness during this time.
Even though XEC is a new variant, the vaccines currently available are expected to provide protection. Health experts recommend getting vaccinated as soon as possible, especially for high-risk individuals.
Recombinant variant XEC is continuing to spread, and looks a likely next challenger against the now-dominant DeFLuQE variants (KP.3.1.1.*).
Here are the leading countries reporting XEC. Strong growth in Denmark and Germany (16-17%), also the UK and Netherlands (11-13%).
🧵 pic.twitter.com/rLReeM9wF8— Mike Honey (@Mike_Honey_) September 15, 2024
Conclusion
The XEC variant is the latest in a series of COVID-19 strains that have emerged as the virus continues to mutate. While XEC is spreading quickly and raising concerns, it does not appear to be more dangerous than previous variants. Vaccines remain an essential tool in protecting against severe illness and death.
As we enter the winter season, it’s crucial to take preventive measures, including getting vaccinated, practicing good hygiene, and staying informed about the latest COVID-19 developments. Though the future of XEC remains uncertain, health officials continue to monitor its spread and offer guidance on how to stay safe.
In summary, XEC is a recombinant variant that may become more prominent in the coming months. Its symptoms are similar to other omicron variants, and the vaccines available are expected to offer protection. Taking steps to protect yourself and others will be vital as the fall and winter seasons approach.
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