Posts tagged with "benefits"

Rolls-Royce, 360 MAGAZINE

Rolls-Royce Whispers

A DIGITAL WORLD OF CURATED LUXURY

“It is with pleasure that today we introduce to the world an Application named Whispers; an innovative, digital House of Rolls-Royce, conceived and deployed over two years ago. Whispers is completely unique. It is a digital gateway to a fascinating world beyond, where the exceptional and the extraordinary come together and are tailored to meet the demands and tastes of our eclectic and highly valued community of clients. Whispers offers transformative experiences, rare and desirable products, whimsical treasures and exclusive Rolls-Royce previews that are curated by Rolls-Royce and delivered directly to the fingertips of our global community.” Torsten Müller-Ötvös, Chief Executive Officer, Rolls-Royce Motor Cars.

Rolls-Royce patrons are a unique subset of society – entrepreneurs, visionaries, heads of state, royalty, founders and the brightest stars of the entertainment industry. These clients are global denizens, connoisseurs, patrons of the arts, philanthropists, collectors of fine and exquisite items; individuals untethered by common constraints such as time and money.

These individuals have complete confidence in Rolls-Royce’s ability to delight and inspire them. However, due to their highly mobile international lifestyles, they have been seeking a means to have more regular personal involvement with the marque – more experiences, more access, and more immersion in the luxury world open to Rolls-Royce as the world’s leading luxury brand.

Of course, these individuals have existing access to concierge services, personal shoppers and consultants to support various aspects of their lives, but they wanted something different from Rolls-Royce – something above and beyond.

This rarefied group of individuals wanted Rolls-Royce to facilitate a coming together of the extraordinary people who make up the marque’s worldwide client fraternity. Like-minded individuals, they sought to unlock the inimitable treasures that abound within the global Rolls-Royce community and wanted to share their interests, their tastes, their products and collections and their thinking amongst each other.

This is Whispers. A digital House of Rolls-Royce, Whispers acts as an entrepôt to a world that Rolls-Royce intimately and uniquely understands – a digital gateway to a curated world of luxury.

Over two years ago, under a cloak of secrecy, Whispers was launched to a select group of globally distributed clients. A test-phase followed and after garnering a positive response, Rolls-Royce continued to evolve and adapt Whispers in close collaboration with its users. Today, Whispers is fully deployed in the United Kingdom, Europe, the Middle East and the United States, with large numbers of Rolls-Royce clients already enjoying the benefits of belonging to this exclusive group of exceptional achievers.

Membership is limited to owners of a new Rolls-Royce motor car. Whispers is indeed, the most exclusive members’ club in the world.

A Global Community of Like-minded Individuals

Through Whispers, Rolls-Royce offers, to the delight of its clients, access to an amazing and sometimes whimsical collection of luxury offerings, transformative experiences, exclusive Rolls-Royce previews, inspiring articles and thought pieces, undiscovered destinations and perhaps most importantly, the ability to securely contact and privately commune with some of the world’s greatest minds.

Whispers offers patrons the opportunity to liaise securely with fellow Rolls-Royce patrons, the Chief Executive and members of the Board of Rolls-Royce, to share ideas and networks, business opportunities and social contacts that fortify and inspire those who change the world.

An Inspiring and Sometimes Whimsical Collection of Luxury Offerings

An ever-changing collection of beguiling products has been curated to surprise, delight and intrigue. Members can create their very own bespoke experiences or products. They are invited to work with experts to design and build their own personal racetrack, or commission a personalised Monopoly set incorporating one’s own properties and assets. Need entertaining? – book a private performance by the New York Philharmonic Orchestra. Commission a beautiful portrait of your favourite pet or design your very own minaudiere.

From truffles to caviar or crafting your own Cognac, patrons can peruse and purchase a diverse and eclectic selection of luxurious products and curiosities – all on the Whispers platform, in the comfort of their own home.

Transformative experiences

Whispers provides Rolls-Royce clients access to transformative, inspiring and entertaining experiences. From backstage-access at the Grammys, front-row seats at Fashion Week, walking the red carpet at the Academy Awards, VIP previews of Art Basel, to meeting artists at Coachella, players at Wimbledon or athletes at the Olympics, Whispers unlocks a world of exclusive access.

Worldwide luxury travel experiences are offered. An expedition to Antarctica or an African Safari can be facilitated at the touch of a button. And, of course, Whispers members are invited to join Rolls-Royce at exclusive, hosted experiences, for example, an Art Weekend visiting the private collection of one of the world’s most prestigious collectors, or a weekend at the sumptuous Villa D’Este Concours D’Elegance. Members may receive an invitation to an intimate dinner on the production line at the Home of Rolls-Royce in Goodwood, England, or even a private, curated tour of luxury goods manufacturers in the capitals of global luxury. Additionally, members of the Whispers community receive exclusive world-previews of new Rolls-Royce products and offerings before they become public knowledge.

Hidden Gems

As global denizens and owners of a Rolls-Royce, the marque’s patrons are accustomed to effortless luxury travel. Now, drawing on Rolls-Royce’s global presence and unique immersion in the world of luxury travel, clients receive recommendations, via Whispers, of new or little-known but highly recommended hotels, restaurants, bars and clubs around the world – many of which are endorsed by fellow-members who have come across them on their own world travels. Assistance is available to plan itineraries and ensure the very best seat or suite is secured.

Inspiring Greatness through Evocative Thought Pieces

Whispers collates inspirational ideas and creative thinking gleaned by Rolls-Royce’s own Luxury Intelligence Unit from around the globe. Inspiring thought pieces are tailored according to the patron’s personal choices and interests. Philanthropic endeavour, sporting achievements, artistic excellence and cultural idiosyncrasies feature in editorial content designed to enlighten and inspire the reader.

Whispers is an exclusive, digital home for Rolls-Royce clients around the world. Constantly adapting and refreshing to always ensure that its content remains current, relevant and in-line with the client’s interests, Whispers draws together many of the world’s most affluent and interesting people. Private, curated, inspiring and lovely, Whispers is truly the most exclusive Members Club in the world.

Vaughn Lowery, 360 MAGAZINE

5 Ways To Be The Company Everyone Wants To Work For

If you are looking for ways by which you can steer your company in the direction such that everyone wants to become a part of it, here are some of the different ways which you can use. 

Transparency

One of the key virtues of a workplace that tend to make it stand out from the others has to be the transparency level. Employees should be given the sense of feeling that no matter whether they are doing good or bad, things are always in the open. This factor in itself is known to foster the right sense of trust and thereby cements a better working relationship.

Incentives and Benefits

When employees put in their heart and soul to ensure their firm does well, it becomes your earnest duty to give something back to them. This is why as a firm; one should have the best reward sales goals in place and a good incentive program. Make sure to reward the employees for their good work and chip in with bonuses and gifts as and when applicable. This is also a great way to motivate them to walk the extra mile and do a little extra to ensure that your firm stays at the pedestal.

Equality 

All employees deserve to be treated equally. It is vital that a workplace steers clear of biasness, be it economic, gender, or any other type. The bottom-line remains the fact that when an employee doesn’t feel haunted by any sort of inferiority complex; they would be willing to give in their 100 percent and stick to the firm as well. 

For any company to prosper, it is important to offer the employees adequate training to treat everyone the same; regardless of their gender, religion, age, marital status, finances, or anything else. It should just be the work that should be the talking point of discussion. 

Inspiring Leadership 

A leader speaks volumes about the team they command. If your company has some of the most exemplary leaders who know how to keep the team inspired, the morale of the employees is sure to see a massive lift. 

This is why whether you work on the hiring process to seek the best of leaders or you offer training to help your employees hone the best of leadership skills, the idea is to ensure that your workplace reeks of the best of leaders who can inspire their team to stay motivated and put in their best foot forward. 

Healthy Camaraderie 

While we do understand that things tend to get competitive at the workplace, the focus should always be on engaging the right spirit of friendliness and camaraderie in a firm. When the employees look to have each other’s back rather than find ways to pull them down all the time, things are much more likely to take a turn for the good.

You can host events or have some sessions which would boost the kind of mutual respect and admiration which employees have for each other. Have things like free team lunches, group outings, camps, picnics, and more. Each of these activities is sure to have some bearing on improving the relations between the employees.

Conclusion

These are the best ways by which you can make your company one of the top-rated places wherein everyone wishes to work. It is the right dedication and the best of efforts that set one company apart from the rest. 

A company is known by the employees it has. No firm can prosper if the employees are not dedicated and willing to be a part of it. A strong and well-motivated workforce remains the key ingredient to success. So, keep these important points in mind and implement as much as you can. The changes should be there for you to see. 

Remember, success comes to those who are willing to toil hard for it.

360 MAGAZINE, Vaughn Lowery, medicine

Top 4 Remarkable Benefits of Consultation with a Trusted Online Doctor

Introduction 

The advancement in modern medicine has made people live long. In turn, the demand for medical professionals is on the rise. Thanks to technology, one can consult a medical specialist in the comfort of their home. The transformation is slowly gaining ground. However, not everybody has embraced this change. Are you skeptical about online doctors? Below are some of the remarkable benefits that you are missing out on each time.

  • Prompt medical attention 

When you consult a doctor online, you are free from making long queues for the doctor to see you. All an individual has to do is decide on time as well as the health practitioner of their choice. You can achieve an in-depth consultation via a video chat or a phone call in real-time. Thus, you save money you would have used to travel to get to the doctor. It is quite beneficial when one is in dire need of consultation but lacks the transportation fee. It is also essential for people who have medical conditions that have reduced their mobility.

  • There’re no boundaries 

When it comes to telemedicine, the limits are limitless. You get to be in touch with a doctor beyond your region, state, or country. It’s very crucial, especially to individuals who are constant business travels. You can also use this chance to seek a second medical opinion from a specialist. Various online pharmacies have trusted doctors, and one includes Medzino online pharmacy. By contacting these online medical experts, you stand to benefit from adequate health care that’s convenient as well as confidential.

  • Medical history 

When you are consulting a trusted doctor online, there’s no need to keep repeating your medical history over and over. It’s because they capture your past the first time and store them securely in their database. It facilitates easier patient data management. You stand a chance to access all the test reports, check-up costs at any moment that you may require them. 

During this consultation time, you can get to learn more about your medical history and health in general. Thus, you get concrete scientific facts as opposed to basing your condition on superstition. It’s a time to be informed in a profound state.

  • Availability 

Some medical specialist work within stipulated business hours. However, when it comes to the online consultation, medical experts are present throughout. There’s no need to wait for the official business house to go for meetings. Once you feel unwell in the wee hours of the morning, you can quickly log online and get the appropriate medication

Conclusion 

Online medical consultation has made it possible for people to get in touch with a medical specialist quickly. The telemedicine industry is slowly gaining momentum. There are trusted online doctors who are offering their services. One of them includes a Medzino online pharmacy. Its time to move with the changing tides and experience medical consultation as its most exceptional state. Virtual medicine is soon following suit, and people are reaping their benefits. You ought to try it today and get the best consultation.

National CBD Day

Topically Applied Farm-to-Skin CBD Featuring the Brand’s Award-Winning Products CBD Essentials was founded by CBD industry expert and advocate Aryn Sieber, who consults with physicians and patients nationwide on the responsible use and medicinal benefits of cannabis. Sieber became a sought-after professional leader in the industry after using cannabis during his own battle with Stage IV cancer. CBD Essentials topically applied products are lab-formulated, third-party tested, and batch numbered to ensure quality and consistency. All CBD Essentials products feature Sieber’s award-winning flower and meet the federal requirements of the 2018 Farm Bill, which mandates that all CBD-infused products are derived from dried Cannabis Sativa L. plant material that contain less than 0.3 percent THC to be legal in the United States.

Real-world testing has shown CBD to have antioxidant and anti-inflammatory properties and to act as an antibacterial, antitumoral and antimicrobial. Studies also have shown that CBD can balance oil production in the skin. Furthermore, because the human body’s endocannabinoid system (ECS) is critically responsible for the life cycle of basal skin cells, some treatments encourage the ECS with topically applied CBD in an effort to help regulate the production of healthy skin. (It is important to note that therapeutic statements for CBD products are not yet evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.) CBD is non-psychoactive. Cannabinoids are chemical compounds found in the cannabis plant that act on cannabinoid receptors in cells in the human body that alter neurotransmitter release in the brain. Ligands or bonding molecules for these receptor proteins include endocannabinoids which are naturally produced in the body.

Terpenes refer to a class of compounds found in nearly every plant species including cannabis. They have been shown to influence many biological activities—including reduction of inflammation, reduced sensitivity to pain, and reduced anxiety. Terpenes and cannabinoids share a common biochemical precursor, giving them the ability to bind with different biological substances in the body, including receptors and enzymes.

This product features organic coconut oil infused with premium CBD to reduce discomfort associated with muscle and joint inflammation. This non-greasy topically applied product helps to rejuvenate tired muscles and aching joints, enhancing recovery and relieving pain. It was formulated to be used for therapeutic and oncology massages, and has been shown help reduce inflammation associated with arthritis, fibromyalgia, tendonitis and psoriasis in hundreds of real-world test cases. Designed for all skin types, the CBD Essentials Body + Massage Oil also can improve dry skin, deeply hydrating for maximum benefit and long-lasting protection. CBD Essentials Body + Massage Oil is available in Green Tea Cucumber, Peppermint, Eucalyptus, Lavender and Natural in sizes 1 oz. at a retail price of $29; and 4 oz. spray at a retail price of $90.

CBD Essentials Massage Roll-On—This product features the same formulation of CBD Essentials Body + Massage Oil, in the convenience of a roll-on applicator. CBD Essentials Massage Roll-On is available in Green Tea Cucumber, Peppermint, Eucalyptus, Lavender and Natural in sizes 0.3 oz. at a retail price of $12; and 3 oz. at a retail price of$70.

CBD Essentials products are available here and select spas, wellness centers and specialty retail outlets nationwide.

What Is Seasonal Eating?

The new year has passed and the days are getting longer in the Northern Hemisphere and shorter in the Southern.  Between cold temperatures and tremendous amounts of darkness, a diet filled with nutrients that aid our bodies is necessary.  The owner of NuYu Revolution, Susan Rappaport, didn’t start her fitness journey until she was 39 years old. She is a weight loss success story and credits her own struggle with obesity and dieting for her eventual foray into a life of fitness.

Susan notes that ‘Many of us have our go-to foods that we habitually choose to eat through the year, but our body’s nutritional needs do, in fact, change along with nature. Eating thoughtfully with the seasons will support our body’s health, energy, and can even heighten our spirits.’

She continues:

  • If we eat seasonally, consuming fruits and vegetables that nature has given us at that precise time, the result is said to be that we will feel better, more youthful, and have a stronger immune system.
  • Making food selections based on a spring, summer, fall, winter cycle, is believed to help keep the body in balance to avoid illness. 
  • Nature gives us what we need when we need it, so being mindful and selecting fresh and local fruits and vegetables is always a good choice. Seasonal food is fresher, tastier and more nutritious than food consumed out of season. Plus, it is less expensive, and supports the environment.
  • Foods grown closer to where we live are harvested at the peak of freshness, and are not forced to undergo unnatural preserving processes. A recent study found that direct-to-consumer producers used less pesticides and herbicides than conventional producers. Eating locally exposes us to many options we may not otherwise eat, which is good for our health by adding a variety of nutrients to our diets and enhances our ability to combat illness.

Like any diet change undertaking, don’t go crazy with it! There are great benefits, but if it becomes your law, you may lose sight of the benefits. If your doctor recommends that you eat more leafy greens, and kale or collards are out of season but available in your store, don’t pass them up just to “eat seasonally.” Being mindful of seasonal eating gives you a whole new perspective and puts you on a path of awareness. Do what you can, when you can, and the winds of seasonal change will likely blow you in the direction of all around better health, which is a welcome byproduct all year round!

Ideal Winter Vitamins & The Foods Where Can Find Them:

Vitamin A:

Supports our immune system functions to help ward off illness.

Can be found in:

Bell Pepper

Carrots

Collard Greens

Fish

Kale

Liver

Mustard Greens

Milk

Parsley

Pumpkin

Red Cabbage

Sweet Potato

Swiss Chard

Turnips

Spinach

Vitamin B:

Essential in nerve function, supports brain function and red blood cells.

Can be found in:

Avocados

Dates

Parsnip

Pear

Pineapple

Kale

Red Cabbage

Spinach

Swiss Chard

Turnips

Turnip Greens

Mustard Greens

Vitamin C:

Supports immune system and energy. Is an antioxidant, protects cells, improves iron absorption, promotes healthy teeth and gums, heals wounds, and strengthens the body to resist infection.

Can be found in:

Avocado

Bell Peppers

Broccoli

Brussel Sprouts

Cranberries

Grapefruit

Lemons

Mandarins

Oranges

Parsnip

Pears

Pineapple

Rutabagas

Turnips

Vitamin D:

Derived from both food and sunlight. Supports bone health, immune system, and calcium absorption. Helps keep bones strong and healthy.

Can be found in:

Kale

Seafood

Spinach

Swiss Chard

Turnip Greens

Mustard Greens

Vitamin E:

Antioxidant, protects cells, helps body process vitamin K more efficiently, and repairs muscle cells.

Can be found in:

Avocados

Certain Nuts and Seeds

Kale

Mustard Greens

Parsnip

Spinach

Swiss Chard

Turnip Greens

Vitamin K:

Supports the clotting of the blood and bone density. Protects against osteoporosis.

Can be found in:

Asparagus

Avocado

Broccoli

Kale

Nuts

Seeds

Pears

Spinach

Swiss Chard

Turnip Greens

Iron: Supports the oxygen being carried throughout the body, and promotes the making of red blood cells.

Can be found in:

Dark Chocolate

Dates

Legumes

Liver

Red Meat

Organ Meats

Nuts

Potatoes

Pumpkin

Quinoa

Seeds

Shellfish

Spinach

Squash

Tofu

Potassium: Decreases risk of stroke, lowers blood pressure, preserves muscle mass and bone density. Regulates fluid balance and controls the electrical activity of the heart and other muscles

Can be found in:

Apricots

Bananas

Broccoli

Dates

Grapefruit

Kiwi

Mushrooms

Oranges

Peas

Prunes

Raisins

Rutabagas

Spinach

Sweet Potatoes

Zinc:

Zinc supports our immune system and helps our body’s ability to ward off illness.

Can be found in:

Beans

Dairy

Eggs

Mustard Greens

Nuts

Oysters

Red Meat

Spinach

Swiss Chard

Turnip Greens

Three Quick Exercises

By Anthony Sovinsky x Vaughn Lowery x Reid Urban

Ever feel like you don’t have time to make it to the gym or just confused on what you need to do to improve your fitness? Well then you’re in luck! Here are 3 exercises that you can do at home or at the office that will improve both your fitness in strength, mobility, and endurance.

1. Squat 

The squat is an excellent exercise to develop lower body strength and improve hip function. Tight hips occur from not using your hips through their full range of motion i.e. sitting in a chair or couch all day. This results in referred pain, most commonly in the lower back and knees. Not only will deep squatting help loosen the muscles surrounding the hips and knees while relieving knee and back pain, but it will also “wake up” the larger muscles of the lower body that have otherwise been ignored from long periods of sitting. This will cause a spike in your energy demands (metabolism) causing you to build muscle, burn more calories, and over time, burn more fat.

Here’s how :

Stand with your feet just outside shoulder-width apart. Squeeze your butt and suck your belly in with arms extended in front of your body. This is your starting position.

Lower your body down, keeping your feet flat and hands out front for balance until your hips have lowered past your knees then stand back up. Congrats! That’s a squat!

Try to aim for 25 repetitions for 4 sets and keep it under 10 minutes.

2. Lunge 

The lunge is another great exercise that addresses single leg and hip strength and stability. Lunging will help make both legs equally strong. When done correctly, it will help correct hip imbalances that result in low back pain and bad posture. This variation is a bit tougher than the squat as one leg is responsible for lifting most of your body weight back to a standing position, making the lunge a key component to your lower body strength routine. Lunging will isolate the glutes, which happen to be the powerhouse of the human body, so you can expect major muscle gain and calorie burn from this exercise.

Here’s how :

Start standing tall with both feet together. Take a large step forward as if you are trying to step over a puddle.

Once you are in a split stance, find your balance and slowly take a knee with the back leg. Focus on keeping the entire front foot in contact with ground the entire time.

Once you have taken a knee, press yourself up with the front leg and allow your back leg to meet the front one so you are back to a standing position.

Now repeat! Try this for 10-20 steps for 4 sets.

3. Wall Stretch 

This exercise is more so to address posture issues that come from long periods of computer work, cell phone usage, and driving. All these forward-reaching activities cause our shoulders to round forward, causing neck pain and adaptively tight chest muscles and weak, overstretched back muscles. The best way to combat this imbalance with no weights is to do a wall stretch and get the arms over the head more frequently.

Here’s how :

Find a wall and lean on it back first. Bring your feet out in front if you and assume a quarter squat so you can get your entire back flush with the wall.

Lift your arms up and attempt to place the back of your wrists on the wall with triceps parallel to the floor.

Reach up towards the ceiling while trying to maintain contact with the wall and your wrist the entire time.

You will notice a deep stretch across the chest and front of shoulders while getting a good “squeeze” between the shoulder blades. Overtime, this exercise will help reset proper balance between the chest, back, and shoulders.

Try this for 4 sets of 15-20 repetitions. You can pair this with the squats or lunges or both!

Go get after it! These can be done anytime and anywhere. These exercises will give you the most bang for your buck. Whether you’re trying to burn calories, relieve pain, or build strength these are absolutely key to live a healthy active life!

Diabetes × 11 Motivational Tips

Fight Your Diabetes and Finally Get Fit in 2018:

11 Motivational Tips for Getting Started

If you suffer from diabetes or prediabetes, being a couch potato is particularly dangerous to your health. Here, the American Diabetes Association and Dr. Sheri R. Colberg explain why staying fit is crucial to managing this disease—and offer 11 tips to get you excited about exercising just in time for the new year

Now that 2018 is finally here, you’ve decided that this year you’re finally going to better manage your diabetes, starting with that dreaded word: exercise. According to Sheri R. Colberg, PhD, FACSM, if you suffer from diabetes or are at risk for developing the disease, deciding to commit to fitness could be a real lifesaver. That’s why it’s more important than ever that you make sure this resolution sticks.

“Considering that more than 29 million people have diabetes and 84.1 million American adults have prediabetes, it’s crucial that a large number of people make lifestyle changes for the sake of their health,” says Dr. Colberg, who partnered with the American Diabetes Association to write the new book Diabetes & Keeping Fit For Dummies® (Wiley, February 2018, ISBN: 978-1-119-36324-8, $22.99).

“If you have diabetes or are at risk of developing it, exercising regularly is the single most important thing you can do to keep your blood glucose levels in check, reduce your risk of developing complications, and slow down the aging process,” she adds. “And the new year is the perfect time to commit to doing more physical activity.”

Although having diabetes increases your risk of getting health problems that can greatly reduce your quality of life, Dr. Colberg says you can fight back by keeping fit. Exercise enhances your body’s sensitivity to insulin. Many chronic diseases in addition to type 2 diabetes are associated with reductions in your insulin action, like hypertension and heart disease. Exercise may also enhance your body’s ability to produce more insulin. Plus, it lowers your risk of premature death, heart disease, certain cancers, osteoporosis, and severe arthritic symptoms.

Make some extra money on the side. Did you know you could sell your diabetic test strips and receive quick cash in return? Online companies (such as TestStrips4Money.com) will buy your test strips at great rates, allowing you to make some extra revenue on the side. Living with diabetes can get costly, so this is something you might want to consider.

“Beyond just the physical benefits, exercise can have a positive impact on your mental and emotional health as well by lessening feelings of stress, anxiety, and depression,” she adds. “Being active can also positively affect your self-confidence, body image, and self-esteem.”

Knowing all those benefits may not be enough to get you motivated to start exercising more. So many find that the hardest part can be trying to find the motivation to begin. Read on for Dr. Colberg’s tips to get you moving in the new year and beyond.

Choose activities you enjoy. It’s human nature to avoid doing the things you really don’t like to do. If you absolutely hate running, it’s probably not the best activity to choose to get started with. Most people need exercise to be fun, or they lose their motivation to do it over time. By actually having fun with your activities, you will more easily make them a permanent and integral part of your routine. Try picking activities you truly enjoy, such as salsa dancing or golfing (as long as you walk and carry your own clubs).

“Maybe you haven’t found any activities that you enjoy much,” says Dr. Colberg. “If that’s the case, choose some new ones to take out for a test run (so to speak). Also, be sure to choose an exercise that suits your physical condition and overcomes or works around your limitations.”

Start off with easier activities. Dr. Colberg warns that exercising too hard right out of the gate will likely leave you discouraged or injured—especially if you haven’t exercised in a while. Instead, start slowly with easier activities and progress cautiously toward working out harder.

“If you often find yourself saying that you are too tired to exercise, your lack of physical activity is likely what’s making you feel sluggish,” says Dr. Colberg. “But after you begin doing even light or moderate activities, your energy levels rise along with your fitness, and your physical (and mental) health improves.”

Check your blood glucose for added motivation. When starting a new exercise, use your blood glucose meter or continuous glucose monitor to check your blood glucose before, during (if you’re active for more than an hour), and after your workout. Why? A reading that changes—especially in the direction that you want it to—can be very rewarding and motivating. You will be able to see evidence of real results. If you don’t check, you may never realize what a positive impact you can have on your diabetes simply by being active.

“Let’s say your blood glucose is a little high after you eat a meal, and you want it to go lower without taking (or releasing) any more insulin,” says Dr. Colberg. “You can exercise after your meal and bring your blood glucose down within two hours after eating and taking insulin, or you can avoid or lower post-meal spikes in your blood glucose. You wouldn’t know the extent of the effect you can have without using your blood glucose meter or continuous glucose monitor to check.”

Spice up your routine. One of the chief complaints about exercise is that it is boring. Feelings of boredom with your program can be the result of repeating the same exercises each day. To keep it fresh, Dr. Colberg suggests trying different physical activities for varying durations and at different intensities. Just knowing that you don’t have to do the same workout day after day is motivating by itself.

“You may want to do a variety of activities on a weekly basis, an approach known as cross-training,” says Dr. Colberg. “For example, you can walk on Monday, Wednesday, and Friday but swim on Tuesday and take dance classes on Saturday. In addition to staving off boredom, adding variety to your workouts has many other advantages as well, such as using different muscles so more muscles get the benefit of exercise training.”

Find an exercise buddy (or several). You don’t have to go it alone when being active. Having a regular exercise buddy keeps you accountable, increases your likelihood of participating, and also makes your activities more social and fun. Get your spouse, family members, friends, and co-workers to join in your physical activities. Having a good social network to support your new or renewed exercise habit helps you adhere to it over the long run.

“Your community may be a good place to look for other exercise options,” says Dr. Colberg. “Take the time to find out what’s available in your area. You can often find groups of health-conscious people walking together during lunch breaks, or you may be able to join a low-impact aerobics or other exercise class offered at your workplace, community center, or recreation center. The more you can get involved in making your lifestyle changes a part of a larger community, the more likely you are to be successful in making them a lifelong habit.”

Set goals… Setting goals can help keep your interest up and be a great motivator. For instance, if you walk for exercise, you may want to get a pedometer and set a goal of adding in 2,000 more steps each day. But when laying out your fitness goals, be realistic and avoid setting unreachable goals that will sabotage you from the start. That said, if you do have large goals, great! Break them down into smaller, realistic stepping stones (such as daily and weekly physical activity goals). This will help keep you on track and keep you from becoming too overwhelmed with trying to accomplish your goal.

“Using a fitness tracker, activity log, or fitness app may also be a good idea for helping you reach your exercise goals,” says Dr. Colberg. “Figure out what works best for you.”

…And don’t forget to reward yourself. Having goals is great, but with no reward, what motivation do you have for reaching them? When you reach an exercise goal, be sure to reward yourself (but preferably not with food!).

“No one ever said that sticker charts and non-food treats are just for kids,” says Dr. Colberg. “Maybe you can promise yourself an outing to somewhere special, the purchase of a coveted item, or another treat that is reasonable and effectively motivates you to exercise. If you do miss one of your goals, try to make the rest of them happen anyway. Then reward yourself when you meet any of your goals, even if you don’t make them all happen.”

Have a Plan B ready just in case. Always have a backup plan that includes other activities you can do in case of inclement weather or other barriers to your planned exercise. For example, if a sudden snowstorm traps you at home on a day you planned to swim laps at the pool, be ready to walk on the treadmill or try out some resistance activities (like abdominal crunches and leg curls). Even if you don’t enjoy your second-choice exercise as much, you can always distract yourself to make the time pass more pleasantly. Read a book or magazine, watch your favorite TV program, listen to music or a book on tape, or talk with a friend on the phone while you’re working out.

“Keeping an exercise routine can be a slippery slope—especially when you’re starting out,” says Dr. Colberg. “One roadblock can be all it takes to set you back. By having a backup plan, you are still keeping your body active in some capacity and are less likely to quit altogether.”

Schedule your workouts. You show up for your doctor’s appointments, so why should scheduling your physical activity be any different? Write your exercise down on your calendar or to-do list just like you would any other appointment. Scheduling it into your daily activities will help keep you from making excuses. If you already have the time blocked off, you will be more likely to do the activity.

“Never make the mistake of assuming exercise will happen just because you claim that you want to do it a certain number of days per week or month,” says Dr. Colberg. “It takes some planning ahead and the commitment to make it a priority.”

Take advantage of opportunities for “SPA time.” How many times have you driven around a parking lot to find a spot close to the door instead of just parking farther away and walking? When you do that, you’re missing out on an opportunity for spontaneous physical activity (SPA). There are plenty of ways to incorporate SPA into your daily routine. If you have a sedentary desk job, take the stairs rather than the elevator whenever you can. Walk to someone else’s office or the neighbor’s house to deliver a message instead of relying on the phone or email. Guess what? You’ve just gotten yourself more active without giving it much thought.

“Keep in mind that you don’t have to do activities at a high intensity for them to be effective,” says Dr. Colberg. “Adding in more daily movement in any way possible is likely to benefit your health. These could include gardening, doing housework, walking the dog, or even just standing while talking on the phone.”

Take small steps to get yourself back on track. Even after you’ve developed a normal activity routine, it can be easy to get off track. If you’re having trouble getting restarted, simply take small steps in that direction. You may find you need to start back at a lower intensity by using lighter weights, less resistance, or a slower walking speed. Don’t overdo it to make up for lost time. Starting out slowly with small steps will help you avoid burnout, muscle soreness, and injury.

“If you don’t want to exercise on a given day, make a deal with yourself that you’ll do it for a short time to get started,” says Dr. Colberg. “After all, getting started is often the hardest part. Even doing only 5 to 10 minutes at a time (rather than 30 minutes or more) is fine. After you’re up and moving, you may feel good enough to exceed the time you planned on doing in the first place. The key is to begin through any means possible.”

“When it comes to living with diabetes or prediabetes, exercise is very powerful medicine, and the side effects are all good ones,” concludes Dr. Colberg. “This is why it’s so important to get motivated and commit to an exercise routine, because it will change your life and put you on the road to wellness. Make 2018 the year that you take charge of your life, get fit, and discover better health at last.”

About the Author:

Sheri R. Colberg, PhD, FACSM, is the author of Diabetes & Keeping Fit For Dummies®. She is professor emerita of exercise science from Old Dominion University and an internationally recognized diabetes motion expert. She is the author of 12 books, 25 book chapters, and over 300 articles. She was honored with the 2016 American Diabetes Association Outstanding Educator in Diabetes Award. Contact her via her websites (SheriColberg.com and DiabetesMotion.com).

About the Book:

Diabetes & Keeping Fit For Dummies® (Wiley, February 2018, ISBN: 978-1-119-36324-8, $22.99) is available at bookstores nationwide, from major online booksellers, and direct from the publisher by calling 800-225-5945. In Canada, call 800-567-4797. For more information, please visit the book’s page on www.wiley.com.

Jason Wimberly x Benefits of Morning Exercise

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LA-based celebrity fitness trainer, Jason Wimberly, shares his thoughts on the benefits of early morning workouts. Jason has over 10 years of experience in the industry, with a repertoire including Soulcycle, Equinox, and his very own studio, THE WALL. He has also been known to be the master behind keeping many of Hollywood’s elite looking their best – including Kate Hudson, Selma Blair, Jane Lynch, Leela Goldkuhl and Annabeth Gish

Benefits Of Exercising In The Morning

There are almost too many physical benefits to list. Burn more calories, boost your metabolism, and feel better and more focused throughout your day. Not to mention, one of the most important things that influence your workout are your hormone levels. Testosterone levels for men and women are highest in the morning between 7-8am, and testosterone is essential for building lean muscle and burning fat. Not to mention, fitness wrecking hormones from stress like cortisol are likely to raise as your day progresses, so set that alarm and get your coffee ready for the best benefits possible.

Adjusting Your Morning Routine

Beyond the dozen physical benefits, there are a lot of other perks of starting your day early at the gym. There is generally more room and available equipment in the morning, instead of competing with everyone during peak evening hours. While adjusting to an early morning routine may be hard at first, you’re much more likely to maintain your schedule than working out later in the day by avoiding unnecessary distractions and excuses. Starting your day off with a heart pumping workout means you get to end your day doing the things you love a little bit more.

Why Morning Exercise Is Better Than Evening

While any workout is better than none, remember that the human body is not designed for strenuous exercise at all hours. Our bodies start naturally making melatonin, that amazing hormone that helps you sleep, around 9pm. While there are lots of things that now inhibit our sleepy time vibes like computer screens and bright lights, our bodies want to start resting, and in doing so – recovering. I always advise my clients that rather than hitting the gym late, get to bed sooner than normal and set that alarm for your morning workout a little earlier.

Mental Benefits Of A Morning Exercise

It’s ok to admit that you don’t like exercise. Even if you love it, we all have days where it’s the last thing we want to do, especially at 6am. But once you’ve crushed your workout, before many others are even awake, well, that feeling of accomplishment is unlike any other. As a trainer I start my day between 4:30 and 5am every day, and the morning hour where it’s just me, is my favorite of the day. There is something so empowering about being the only one on the road in the morning, or simply not having to wait in a line for your morning coffee. It’s sort of like being a superhero, where you have the whole city to yourself. Just remember, superheros are allowed to take naps too.