Give yourself the gift of wellness with these four types of fitness.
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Creating a sustainable (and healthy) lifestyle to support your fitness and wellness goals can be, well, complicated—especially when you have a busy schedule. From learning more about lean proteins to figuring out what the best workout is for you, sometimes we need a little*extra* help. That’s where Precision Nutrition comes in.
We synced up with Adam Feit, Level 2 Master Class Coach and Performance Nutrition Coordinator at Precision Nutrition, to get his insights into your top fitness and wellness questions—and how a program with Precision Nutrition can help you maximize your potential and achieve your best self.
A: I like folks to remember the three “S's”—scheduling, structures, and systems. So starting with scheduling, if we know we book it—just like a dentist appointment or a doctor's check-up—we're going to go. So, I always try to make sure I schedule that. With our second S, I want to talk about structure. What does the program look like? Is there a specific focus for each day? And how does this day affect the next day? Making sure we have a good structure will help us stay in line with our third S: having a system. What type of environment are you going to be training in? What can you do? What can’t you do? Understanding where you’re going to be during that workout session is going to help you set up a system to match exercises to your goals, ultimately helping you get that great workout in.
A: It's going to be the one that you do consistently. We have to understand that building muscle is a process. It's not necessarily just about the workout. There are a lot of other things to consider—such as getting adequate calories and sufficient sleep and having a great handle on all the other stressors happening in your life. As well as exercise choice and selection. From a specific workout perspective, I want to make sure there is an element of progressive overload. So within each workout (and as we continue on), it’s constantly getting harder or more difficult. This could be displayed in a variety of different ways. It could be more intense, for example, or a little bit longer. Maybe it’s a combination of the two. The idea is to improve the density of your workout so you're squeezing in more work within a set amount of time. If you’re really limited on time, I would focus on multi-joint ground-based exercises and three-dimensional movements to maximize the amount of muscle used.
A: Personally, I think it's great for some people but not so great for others. If you’re an athlete, and you’re in a high-intensity, repetitive effort, go-go-go type of environment for your sport, it's probably not going to be the best source for the fuel you need to succeed on and off the court (or wherever you might be). If you're a regular person just trying to get a little bit leaner and more fit, it’s something to consider. This style of eating is restrictive, and it’s not the only way. There are many different ways of eating that can help you reach your goals.
A: The first thing I'd always want to make sure of is understanding what's happening before that sweet tooth really gets a hold of you—especially if it's at night. So, a lot of the questions that we’re going to ask are around the types of foods you’re eating. And what types of foods are you not eating? How often are you eating or not eating those foods? And the big one: Why are you eating or not eating those foods? What we have seen working with the clients is that most of these cravings can simply be addressed by taking a look into their behaviors—and the number one thing is the environment where the cravings took place. And so before we start talking about eat this and don't eat that and make some healthy food swaps, let's dig in behind those decisions, and find out why these cravings are hitting you.
A: I'd love to see most of our clients consume anywhere between two and four liters of water per day. If you're a hard-training athlete, it actually might be more like three to four liters per day. This may sound like a lot and at first, and it may feel like a lot, too. How do you make it happen? Step one: Try and fill up a liter water bottle or maybe something like a Nalgene (that's about 32oz), and drink that during your workout. Step two: Refill that bottle, and drink it after your workout or at practice. Step three: For every meal you have throughout the day, try and focus on having one to two cups of water with each meal. That'll help ensure you’re adequately hydrated, which will benefit both your health and performance.
A: You’re already off to a great start! At Precision Nutrition, we actually have a free 5-day course for MINDBODY readers with all of our best strategies on helping you lose fat, gain strength, and transform your body.
If you want to live your healthiest life, Precision Nutrition could be the solution. With hands-on coaches like Adam, they’ve helped thousands get in the best shape of their lives. Try their body transformation program for a complete nutrition and exercise plan that’ll help you get the lasting results you really want. Learn more here!
Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness.
Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.
When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.
Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.
“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day.
Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure.
“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.” - Dr. B
Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go!
With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike.
One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.
At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.
Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.
“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.