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What I use to amp up my workout while traveling

  • Everything is linked below to amazon!
  • Mini Pilates Ball – makes me acutely aware of muscle activation and form. Adding the ball helps to create an even greater burn and helps to tone muscles.
  • Resistance Bands helps to strength and tone. It is a great replacement for light weights and adds a challenge to my existing routine.
  • Ankle weights – I use these for leg toning exercises once they become too easy without weights
  • Yoga mat : I use one that I can fold and put it in my suitcase 
  • Goggles if I can swim in the ocean or pool 
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Ergonomic Work Station

Having an ergonomic setup can help lessen muscle fatigue, increase productivity, and reduce the number and severity of work-related musculoskeletal disorders like carpal tunnel syndrome , tendonitis, muscle strains, and lower back injuries.

Here are all the links to the products:

Mouse – Vertical & Wireless : https://amzn.to/3q8Z1Oq

Keyboard – Bluetooth : https://amzn.to/3bnL37g

Laptop stand – Ergonomic Height Angle Adjustable: https://amzn.to/3nAjydf

Sit to Stand Desk: https://amzn.to/3bz5j67

Sit to Stand Chair: https://amzn.to/39vb6a7

Standing Mat: https://amzn.to/3nDVxSo

Webcam Cover : https://amzn.to/3qg0e6Q

I spoke with @sammylevine to make sure my desk was set up. Samantha is an occupational therapist and a certified office ergonomic evaluator. She does virtual consultations to ensure your desk setup is ergonomic and to prevent injury! She provides simple fixes so you are pain free while you are WFH!

She helped me with things such as moving my computer arms length away from my face for example.

I sent her a photo of myself sitting at my desk and she gave me great feedback based off of that!

This helped me to work at my desk for longer hours without being uncomfortable or in pain.

Check out the links to learn more details about each product.

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MAGNESIUM FOR MY MUSCLE TIGHTNESS/SPASMS

Magnesium has been by far my favorite supplement, and one that has been critical for me to take daily.

Years ago, I was having muscle spasms and what felt like stabbing pain in my muscles. It took me a few months to realize that by taking magnesium, these symptoms went away.
I switched over to @livonlabs magnesium supplement 2 months ago, which I have been benefiting from even more. I have realized that there are some key factors of when it comes to effectiveness for me including: ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀⠀ ⠀⠀ ⠀ ⠀ ⠀⠀ ⠀ ⠀ ⠀⠀ ⠀ ⠀ ▫️ FREQUENCY: I take magnesium everyday. When I don’t, previous symptoms start to come back slowly, even when I skip just two consecutive days. I notice it first in my neck, where my neck starts to tense up and it becomes painful. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀⠀ ⠀ ⠀ ▫️DOSAGE – When the magnesium becomes a laxative, I take just a little below that amount. 500mg a day is the minimum amount I aim for. Anything less than this does not do much. @livonlabs pouches are 1,000mg a day which I take 1-2x daily. ⠀ ⠀ ⠀⠀ ⠀ ⠀ ▫️FORM – Liquid form works best for me.
Liposomal nutrients, specific to @livonlabs magnesium supplements, achieve maximum absorption in the bloodstream and cells by bypassing absorption barriers without relying on transport systems. This allows my body to really absorb the supplement that I am taking in order to get the full benefits.⠀⠀ ⠀⠀⠀ ⠀ ⠀ ⠀ ⠀⠀⠀ ⠀⠀ ⠀ ⠀ ⠀⠀ ⠀ ⠀⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀⠀ ⠀ ⠀
More facts on magnesium: ⠀⠀⠀ ⠀ ⠀ ⠀ ⠀⠀⠀ ⠀⠀ ⠀ ▫️About half the US population is deficient in magnesium. Modern agricultural practices deplete soil of magnesium, leading to less magnesium in the foods we eat.
▫️Many common medications also deplete magnesium levels ( I believe my magnesium levels were depleted years ago after being on a birth control pill for a short period.) These muscle spasms started shortly after that time. ⠀⠀⠀ ⠀ ⠀ ⠀ ⠀ ▫️Anxiety relief – I notice that when I haven’t taken magnesium for a few days, in addition to my muscles starting to tighten up, I also feel a bit more anxious. ⠀⠀

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Repair Chlorine Damaged Hair-DIY Natural Remedies & Products

I’ve been getting compliments on my hair lately and how healthy it looks. I used to swim regularly for years, and took a year break this past year. One upside of that was focusing on getting my hair back to looking healthy after so much chlorine damage.
Below are DIY remedies & products you can use which helped me tremendously to get my hair back to being healthy:
HAIR MASKS ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀⠀

▫️Coconut oil mixed with Castor oil, or coconut oil alone in my hair overnight. Wash it in the AM. I always have the best shine the next day after doing this one. Make sure to put a towel or extra sheet on your pillow.
You can also do this for a few hours if overnight isin’t an option. For those of you not into DIY, or who want to switch it up, I also use really like using Lani Hair
▫️Avocado, Banana, Manuka Honey and Peach. Mix these in a blender (swipe right👉🏼), leave it in your hair for 30+ minutes. The longer the better!
For the non-DIY version, check out Voyage Hair Spa, fresh organic fruit based hair masks.
▫️Mayonese and Egg. Mix these and put it in your hair for at least 30 minutes. Rinse first with cold water (otherwise the egg will cook), then wash normally. ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀

▫HAIR RINSE ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ️ Apple Cider Vinegar – This helps remove to product build up, particulary helpful for me since I had so much chlorine build up. It also can help to keep your hair and scalp healthy, helping to reduce dandruff as an added bonus. Rinse your hair with this after shampooing and conditioning. Let it sit for a couple of minutes, then rinse with water.

▫️Baking Soda. I also would sometimes add baking soda to this mix and really focus on scrubbing my roots to get out extra chlorine residue/build up. ⠀⠀⠀ ⠀ ⠀⠀ ⠀

HAIR MAINTENANCE: From January -June I got a trim 4-5 weeks. Before that, I was getting a trim every few months and now I am in between the two time frames since a fresh trimmed look got pretty addicting.

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INTERNAL PELVIC FLOOR THERAPY, KEGELS & how it helped with my hip pain. ⠀⠀ ⠀⠀ ⠀⠀

I would have never thought Pelvic Floor Therapy would help decrease my hip pain by SO much

When I first met my physical therapist Anastasia, approx two years ago, I came into physical therapy for horrible hip pain. It was so bad I was using a cane. (even when I was going from my bedroom to my bathroom.) Once I saw Anastasia, she got me off of it within a few weeks by working on strengthening my transverse abdominals. Over the period of more than a year, we made significant progress but it felt like I had reached a plateau with my level of improvement. It wasn’t until I saw her at a clinic this past winter that I saw large improvements in my hip pain. Within only 3 sessions, I noticed a SIGNIFICANT decrease of pain.

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WHAT IS PELVIC FLOOR THERAPY? The way I’ve explained it to friends is by first talking about knots, or trigger points in your back, or leg that you might get out with a roller, or massage. People also get knots in their pelvic floor. Some of the treatment/release can be done externally, but sometimes the only way to get them out is internally. I had, and still have tight knots in my pelvic floor, which is the main contributor to my hip pain. ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀

To get proper relief, a therapist, or doctor may use their fingertips to press on the painful points, applying sustained pressure into the myofascial connective tissue. The person performing the therapy will insert a lubricated & gloved finger into the vagina, and for men, this can be performed through the rectum. ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀

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After being worked on for 20+ minutes, we did Kegel excercises to strengthen the pelvic floor after releasing the triggerpoints and fascia. I use a lacrosse ball after to loosen up the OUTSIDE of my hip right after this (to even out the muscles).⠀⠀ ⠀⠀

In order to work my kegel excercises at home, I use the Elvie Trainer. In therapy, I learned the proper technique in how to do a kegel. ⠀⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀ Once I felt confident I knew what I was doing and for maintenance purposes, I started to work on myself at home with a special tool to help release the knots (more on this in another post coming soon), followed by doing kegel exercises using elvie to then strengthen by pelvic floor. The stretching and massage has to be paired with strengthening. Just like working out any other muscle! ⠀⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀The elvie is a high tech tool that is inserted into the vagina. You download an app on your phone and pair it to the elvie trainer. The elvie app has more details on how to use the tool and guides you through different pelvic floor exercises. For example, as seen in the 4th photo (swipe right) one must life and hold their pelvic floor above the line. In the 5th photo, the exercise consists of pulsing. One must contract their pelvic floor, and when doing so, aiming at the dotted target. ⠀⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ I really like this tool because it makes these exercises interactive and more exciting to do. You can also track your workouts and progress. There are many other reasons one might consider Pelvic Floor Therapy including :
🔹painful sex or pain with tampon usage, ⠀pain when going to the bathroom⠀, after giving birth ⠀, incontinence and more. ⠀ ⠀⠀

elvie trainer

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Electrodermal Screening

Electrodermal Screening is an alternative method that detects energy imbalances along meridians (lines of energy flow in traditionally Chinese medicine). This machine was developed in Germany, by Dr. Reinhard Voll, a MD and engineer, based on the idea that there is a connection between the skin’s electrical characteristics and the health of internal organs. Measuring electrical signals on the skin can be used to find out what is going on internally. ⠀⠀ ⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀⠀ ⠀⠀⠀ ⠀ I could not find many studies on the efficacy of this machine. On that note, I would like to share my own experience with this years ago. This is an old photo I had saved from when I was seeing a Doctor on Long Island regularly who used this machine to test what was going on in his patients body. He used this machine with me over 6 times. One time in particular, I had a horrible yeast infection that day (sorry if TMI) and this machine picked up on that I had a crazy amount of Cándida. This was the only session I had that I picked up on Cándida overgrowth and the only day I had a yeast infection. ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ Have any of you tried this machine? Curious to hear about your experience!

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V-STEAM / YONI STEAM

I decided to try out the V-Steam at VSpot Medi Spa after I had such great success with pelvic floor therapy for my hip pain. I have become more aware and intrigued with how connected one’s pelvic health is with one’s entire body. More commonly known as Yoni Steaming, when you steam your vagina with herbs. VSpot Medi Spa coined the phrase “V-Steam”’for their specific service. Yoni steaming is supposed to help relax the pelvic floor, amongst many other benefits. A friend told my about VSpa. She had done it done 3 times and it helped her heal a vaginal tear after giving birth.

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Some other BENEFITS: ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀

▫️Increase your libido

▫️Reduce discomfort associated with menstruation

▫️Help with dryness during sex

▫️Chronic or frequent UTI / Yeast infection / Viral breakouts / Bacterial Vaginosis ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀

▫️ Supports & expedites Postpartum healing & women trying to get pregnant ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀⠀ ⠀

▫️Helpful for pre & post menopause ⠀⠀ ⠀⠀ ⠀⠀

▫️Can help detox post taking birth control

I laid down in a dimly lit room, as steam infused with therapeutic herbs were targeted toward my V. VSPOT uses the herbs of basil, calendula, mugwort, marshmallow root, wormwood and rose petals.

The herbal steam dilates the blood vessels to increase blood circulation by providing oxygen to the area, and in turn, relaxes the pelvic floor muscles.

As my V got steamed, the technician massaged my abdomen with remedial oil. To finish the treatment, an LED light was placed the same region. The light has antibacterial effects, helping to reduce any odor.

I plan on continuing this treatment at home over the next few weeks and will keep you guys posted! I wanted to try it for the first time professionally to make sure I had a better handle on what to do.

WHEN TO STEAM:

Before menstrual cycle, unless you desire to become pregnant. If you desire to become pregnant, do not steam after ovulation. Women who are pregnant or have an IUD should not Yoni Steam.

Have any of you tried this treatment before? I am curious if you have and if it has helped you at all. Please leave in comments to share with others.

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Favorite Healthy Date Spots in Manhattan

I get asked all of the time for places I recommend for healthy eating & for those with dietary restrictions. Below you can find some of my go-to date night spots (can be for with friend, family member or significant other). FAVORITES

@candle79 & @candlecafe – Vegan. Candle 79 is a little fancier, better for a weekend date whereas Candle Cafe is more casual but still a nice ambiance for weeknights.

@plantfoodandwine – Vegetarian/Vegan

@peacefoodnyc – Vegan . Upper west seems a bit more casual vibe than the EV location.

@divyaskitchennyc – Vegetarian Ayurvedic (first one in NYC). They have a great selection of herbal teas!

@thebutchersdaughter_official- Plant Based & GF. Great for brunch.

@risotteriamelottinyc – Gluten Free. Mainly risotto dishes, so is great for those of you that are gluten free. It’s the cutest spot, making you feel as if you are in Italy.

@abcvnyc – Flatiron, Vegetarian/Vegan.

@caravanofdreams405 – East Village, Vegan. A bit more low key than the above, but still a good date night spot. They also have live Jazz!

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MORE CASUAL – 👇🏼. Still so delicious for lunch or a weeknight quick dinner.

@le_botaniste – Vegetarian

@hukitchen – Paleo

@eatbychloe – Vegan & Gluten Free

@beyondsushinyc -Vegan

@bareburger – Sustainable, 50% Vegan with GF Options. On their menu, Bareburger details exactly where their food comes from, which farms etc. ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ If you are going with someone who is new to the “healthy”, food space, my go-to spots to ease someone into it out of this list are @risotteriamelottinyc , @eatbychloe & @bareburger

You can check out my “NYC Eats” story highlight which includes videos of the food/ambiance for some of these locations.

⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ What are some of your favorites?!

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NYC Non-Toxic Self Care at sundays Nail Studio

I have been going to sundays nontoxic nail studio for the last few months and I am a huge fan! Since middle school, I’ve always, like clockwork have gotten my nails done every two weeks (and yes my nails have always been this long). When I started looking into more natural products a few years ago, I slowly started to take breaks between manicures to let my nails breath from the chemicals in the polish.

As we know, using toxic products that affect our endocrine system can contribute to disease over a prolonged use in the body. Last year a went a full 3 months in the winter with no polish. There really is no nail polish that is COMPLETELY chemical free, so I still like taking breaks in between my manicure here and there. But, there are better options that have way less chemicals in them, like the polish used at Sunday’s. It’s really nice to be able to get a manicure and not feel like I am doing something bad for my body in order to have a “fresh and polished” look. I was really impressed with their nail polish color selection. I have brought my own less toxic nail polish colors with me before to the nail salon, but there is still that toxic smell from the remover and from other chemicals being used in the salon.

I didn’t notice a super toxic smell at sundays, which is a major plus. I often feel bad for the manicurists in salons thinking how they have to breath in the chemicals in all day.

A few other things I liked about Sunday’s:

🔹They offer headsets for meditation while getting a mani or pedi ⠀⠀ ⠀ ⠀ ⠀⠀ ⠀⠀ ⠀ ⠀ ⠀⠀ ⠀ ⠀ ⠀⠀ ⠀⠀ ⠀ ⠀

🔹They offer tea (caffeinated and caffeine free)

🔹They put lemon in the water to soak your hand

🔹Their polish is cruelty free

Their newer Hudson Yards location includes:

🔹table with herbal tea for you to sit and let your nails dry

🔹a gratitude journal

🔹love letters to write to oneself

You can use code SIMPLY11 for 15% off any of their products. To shop, click here.

The light pink color I used above is color No 7. The darker color I used was color No 24.

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Personalized Stretching at LYMBR

I was able to get in a stretch session at LYMBR’s new Hamptons location LYMBR Hamptons located in Bridgehampton at The BARN Soul Cycle

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The space is serene with an outdoor seating area to relax or hangout before/after a session. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀

During my session, we stretched out my neck. This was the area I wanted to focus on. Because we only did my neck, I sat in the chair the whole session. They also have a table to lay on for other areas of the body. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀

I have been stretching out my neck a lot on my own recently and have been getting some relief from my neck pain by doing so. In order to get relief, I need a really deep stretch that can be painful and which I have to put a lot of effort on my own. It was really helpful to have Cesar (who was great btw) hold my shoulder in place while pulling my arm or neck in the other direction. Having someone stretch me really hits certain spots where I need it the most and can get into certain areas I wouldn’t be able to get into on my own. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀

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The movements LYMBR uses are designed to:

▫️increase flexibility

▫️improve range of motion ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ▫️expand myofascial pathways for greater oxygenation & circulation.

The guided stretches are performed in multiple repetitions and only held for a few seconds. Sessions are 30 or 60 min. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀

I felt some relief after the session, although I know it will take many more sessions for me to get more permanent relief. I did feel more relaxed and lighter after my session which was an added benefit. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀

I am a more recent proponent of stretching, working it into my routine, where I now stretch my full body a few times a week. I have noticed for me, it is necessary for injury prevention, helps maximize my strength and relaxes my mind. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀