#SWAAYthenarrative

How To Utilize Your Work Day To Burn Calories

Lifestyle

Excuses are like jobs, everyone has one or they really want a good one. However, excuses are not in my book, The 4x4 Diet. It's time to drop the excuses and find the results. I have some go-to moves that you can do at your desk and in your car and are subtle enough to spare you strange looks from your coworkers, yet effective enough to make a real dent in your sedentary time. Happy deskercising to all you aspiring desk jockeys out there!


Smokers take smoke breaks and, so why can't health aficionados we also take wellness breaks throughout the day, to help take care of our bodies? Remember, small moves in the right direction add up, and taking some time for yourself and it will pay off in the long run. With just a little bit of planning you can really create a healthy atmosphere that just might inspire your co-workers or at least reveal your true friends.

Take the stairs

This may sound like old hat advice but every step matters. The more you move the better you feel. The better you feel the more you move, which is a great cycle to be a part of. Just be wary the opposite is true too, as it can really set you back. Get up off that elevator and use your body like it’s meant to be used.

Pack Your Lunch

All those things you would tell your kids to do so that they avoid the massively unhealthy school lunches just may be the same thing you need to do to stay healthy. Not only will you be able to control exactly what you pack so that you fuel your body with healthy food but you can use the extra time to get a tiny workout in! Not every workout needs to be an hour or the best, most intense session ever. Even getting a walk in will help your body digest your lunch and even help you avoid that 2:00 need for a nap.

Do a Tabata

High Intensity Interval Training (HIIT) is a great way to pack in some serious moves in a short time period. My book is full of tabatas, which are a great form of HIIT and help increase your creativity, inspiring some great ideas throughout the day. Even better? A tabata is just four minutes total. Try one instead of having coffee, I guarantee it will wake you up.

Walk

Get as many steps as you can. This purely means that you will refuse to remain sedentary. Try to avoid having the best chair in the office because you don't plan to be in it too frequently. Take some of these examples to heart and others try to mix in weekly.

      • Take an opportunity to drop in on a colleague instead of an email;
      • Be generous to your fellow drivers and park far away. They will appreciate the open and close parking and you get closer to your 10,000 daily steps;
      • If you’re on a call try taking it on the go. Not all are possible this way but let’s be honest. You’re a rock star and already know your business well enough to do this away from your desk (sometimes).

Use a Stand Up Desk

If you have the luxury of being given a standing desk, just make sure to maintain good posture while using it. Cocking your hip to one side all the time will create some soreness. Plus, it’s a bonus ab workout holding yourself properly all day.

Desk Butt Squeezes

No one will notice that you’re creating a nice strong backside while going over the TPS reports. Try squeezing for one minute then resting for one minute. Repeat as many times as possible (then start again the next hour to beat your time).

Waiting to get your exercise done at just the right moment is silly in my book. I never have the time to do this. If I have a late client, I do lunges and push ups until they get there. If my coffee is brewing I run in place (to my husband’s amusement). You don’t have to go to extremes but these little gems can turn your daily commute to and from work into small workout sessions.

Car Butt Squeezes

Yup, these perfect little flexes aren’t just for your seat at work. Try holding tight for one mile then resting for one mile. The regular traffic jams will really make those squeezes last.

Core Squeezes

The same thing as butt squeezes but holding your abs instead. This is a recommendation to all my clients because most people don’t exactly know how to hold their core correctly. Practice tightening from beneath your belly button and holding the position during your drive and you’ll be come a pro one mile at a time.

Drink Water

Dehydration is something that sneaks up on everyone. Once you’re thirsty, you’re way too late. Start your day off the healthiest by making sure you get your water in. If you drink coffee, you’ll need even more water. Staying hydrated will make your workouts easier I promise. I’ve cured quite a few dizzy clients by getting them to up their intake.

Working out does not need to be complicated. With just a few of these great recommendations you can really change your life for the better. Take pride in the fact that you want to make this 1 life a strong, healthy long one. Peer pressure is a two-way street too. Enlist help at work to get these done. You just may become the inspiration for someone (even yourself) to turn some bad habits around.

Health

It's Time We Ditch Over the Counter Period Care and Embrace the Power of CBD

Going through adolescence and puberty can take its toll. As we try and navigate the changes that are happening and settle into adulthood, it's easy to be unaware of something that might be a reason for concern, or we may rely on old traditional methods of support that aren't conducive to positive long-term health.

As a society, we have accepted popular over-the-counter medicines that are used for an isolated headache or migraine to be the only line of defense to treat period pain. We have allowed old treatments and information to remain stagnant and thus have failed to evolve with the times. In order for change to be possible, we need to modify our approach and take advantage of and source new information, products, and research while pushing the conversation forward to normalize discussions around menstruation to better support the health of people who menstruate.

As a society, we have accepted popular over-the-counter medicines that are used for an isolated headache or migraine to be the only line of defense to treat period pain.

Between growing up with three sisters and a dad who is a double-board certified OB/GYN and infertility specialist, vaginal wellness has always taken center stage in my house. Through this, I had a lens into a world that overtime became more obviously outdated and slow to establish new tools to help combat the unpleasantries that are associated with menstruation. In my own family, I was able to see how different getting your period could be, how diverse symptoms were, and the importance of quality female wellness.

One of my sisters had the unfortunate experience of dealing with an ulcer related to excessive use of over-the-counter medication. This medicine was the only available option to help ease the pain throughout her cycle, which is a direct example of just how damaging the lack of quality menstrual-pain products can be and the toll it takes on our bodies.

It was hard not to wonder why period companies weren't as equally diverse as its customers. Or perhaps another question is, where is the effort to even have open discussions about what more could be done? As you could imagine, growing up with a doctor in the family lends itself to immediate access to health information, but this is a luxury that most people do not have. So where are the resources to help educate women and other people with vaginas on their bodies or symptoms they should look out for to help maintain positive reproductive health?

Through these observations, it became apparent just how much more could be done to support, aid, and educate women or other people with vagins on reproductive wellness. As someone who took to the trend of CBD to help with my own menstrual cycle symptoms, it had dawned on me that I was already nurturing a solution. I had been sharing my experience with CBD for menstrual relief with my sisters and girlfriends, so why not the rest of our community?

Enter, Maxine + Morgan, the CBD based wellness brand dedicated to using natural ingredients to alleviate menstrual cycle symptoms that I created with my dad Dr. Allen Morgan. When my family and I learned that people who menstruate sacrifice approximately 23 days a year on average worth of productivity because of period-related symptoms, we knew our products could improve that. We created capsules that are GMO free, gluten free, and vegan; all of which are made up using only six ingredients. Turmeric, ginger, cramp bark, valerian root, and fennel coupled with the healing qualities of CBD make up our unique formula that has been scientifically shown to reduce PMS symptoms and cramping. In addition to our CBD-based products, we also have a wellness line of options that are CBD free, which are also undergoing a clinical study to determine overall effectiveness.

In my own family, I was able to see how different getting your period could be, how diverse symptoms were, and the importance of quality vaginal wellness.

We decided early on that we would focus on providing high-quality supplements that fostered an uninterrupted lifestyle while simultaneously investing time and resources to new research and information. Having only been established for a few years now, we have coordinated the first ever clinical study to compare the effectiveness of CBD to popular over-the-counter medicine. We have also created an initiative with the non-profit organization, Period.org to donate funds to help support their amazing cause.

As a program that prioritizes access to information, hygiene products, and resources, we couldn't think of a better group to join forces with to leverage change within the industry. Especially now in the pandemic era, there has been an influx of women who are facing the harsh reality of period poverty. This refers to women who need feminine hygiene products but cannot afford them, which often leads to using toilet paper, rags, socks, or not using anything at all. This is completely unacceptable. Maxine+Morgan is vowing to bring awareness to period poverty and sourcing solutions that help all women feel comfortable, healthy, and strong. Through strategic partnerships, influencing open conversations, and raising money for non-profit organizations we can create a new dynamic and standard.

Maxine+Morgan is vowing to bring awareness to period poverty and sourcing solutions that help all menstruating people feel comfortable, healthy, and strong.

We have set high standards for the quality and effectiveness of our products, but also for who we are as a company. We are dedicated to being allies to the female community in order to foster change, create support, and reinvent how we talk about period health. More times than not, we only discuss our experience around our period when we're forced to cancel plans because our cramps are too painful to leave the house. We have no problem talking about our new skincare routine but shy away from talking about our flow, or what's going on down there. Within the next five years, we're setting our sights on not only being readily available in all major retail platforms that carry your other female wellness products, but creating a new dialogue filled with updated information and dismantling the stigma behind open discussion on menstruation and painful period symptoms.

We're with you, we feel you, we are you.