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As entrepreneurs, it’s easy to put our work first without considering the toll it may take on our mental and physical well-being. By taking care of ourselves, we become more productive, focused, and better equipped to handle the demands of running a business. Here are some tips to help entrepreneurs make time for self-care in their busy lives, shared by LBX Fitness. 

Self-Care Appointments 

One of the most effective ways to prioritize self-care is by deliberately scheduling it into your calendar. By treating self-care activities as essential appointments and making them non-negotiable, you can ensure that you’re prioritizing your mental and physical well-being. Whether it’s a massage, a yoga class, or a long bath, take the time to schedule self-care activities into your calendar and stick to them. 

Starting Your Day with Self-Care 

Starting your day with self-care can help you set a positive tone for the rest of your day. Consider beginning your day with exercise or meditation to clear your mind and get your body moving. Even simple stretches or deep breathing exercises can make a significant difference in how you feel throughout the day, helping you stay focused and energized. 

Quality Sleep 

Sleep is critical for overall health and well-being; entrepreneurs need to prioritize getting quality sleep to perform their best. Consider upgrading your bed linens to more comfortable materials like breathable cotton, and find your own bedding that helps you get the restful sleep you need. Additionally, ensure that your room is dark and quiet enough to support good sleep hygiene. 

Take Breaks Throughout the Day 

Taking breaks throughout the day can help you recharge and maintain focus. Whether it’s a quick walk outside, a coffee break, or a power nap, stepping away from work can have a significant impact on productivity and creativity. By taking regular breaks, you’re giving your mind and body the chance to rest and rejuvenate, which can help you stay focused and productive throughout the day. 

Delegate Tasks 

Delegating tasks can help you avoid feeling overwhelmed or burnt out. By identifying tasks that can be delegated to team members or outsourced to freelancers, you can free up your time to focus on high-priority tasks and provide space for self-care. Delegating tasks not only helps reduce your workload but also fosters collaboration, which can lead to greater efficiency and better outcomes. 

Streamline Operations 

Entrepreneurs can save time and stay organized by converting paperwork into PDFs, allowing for more efficient communication with team members and clients. Utilize tools like project management software, cloud storage, and collaboration apps to streamline operations and reduce administrative burden. 

Unplug from Technology 

While technology has made it easier than ever to stay connected, constant connectivity can be detrimental to your mental and emotional well-being. It’s essential to unplug from technology when you can by scheduling technology-free periods throughout your day or week. By disconnecting from technology, you can reduce stress and improve your focus, which can lead to greater productivity and creativity. 

Make Your Routine Non-Negotiable 

Self-care routines should be non-negotiable and treated as essential appointments that cannot be missed or rescheduled. Setting boundaries around your self-care routine can help you prioritize your well-being and improve your overall productivity. By making self-care a priority, you’re investing in yourself, which can help you feel more fulfilled and energized in both your personal and professional life. 

Invest in Quality Products 

Investing in quality products can facilitate a healthier lifestyle. For example, investing in ergonomic desk chairs or standing desks can help support better posture and reduce pain associated with prolonged sitting. However, always read reviews before making purchases to ensure that you’re investing in the right products for your specific needs. 

Entrepreneurship is a rewarding but demanding journey that can take a toll on an individual’s physical and mental health. Hence, prioritizing self-care is crucial for success in business and life. By scheduling self-care activities, starting their day with self-care, delegating tasks, and more, entrepreneurs can make self-care a priority and improve their overall well-being. Remember, taking care of yourself is not a luxury but a necessity, and it should be an integral part of your entrepreneurial journey. 

LBX Fitness can help you add fitness to your self-care routine. Stop by our main page to learn more about what we offer to those looking to improve their lives. 

 Written by: Justin B.

Injury Prevention: One of the Most Overlooked Aspects in Fitness Coaching

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Fitness coaches have a meaningful role in guiding their clients towards their best version of themselves. But one of their most critical roles — and often among the most understated — is their responsibility to minimize injuries or accidents while training.

According to the NIH, among the most common causes of sports injuries are the incorrect use of exercise techniques, improper training schedules, and a failure to observe proper progressions. Fitness coaches are trained to have a deeper understanding of the human body, and are equipped with the knowledge to design exercise programs that can help clients to prevent injuries.

When it comes to fitness coaching, injury prevention could keep clients from encountering minor to life-altering injuries. Here’s what you need to know about injury prevention.

Pursuing and maintaining the proper certifications

If you’re going to be training clients into pursuing better physicality and health, then it’s important that you’re equipped with the proper resources to do this safely. This is why you should be investing continuously in your education in order to ensure that you’re continuously learning to stay up-to-date with the latest trends. For instance, The National Academy of Sports Medicine offers different courses for fitness instructors, including programs that focus on stretching and flexibility for injury prevention.

It is important that you pursue these qualifications if you don’t already have them. This is because the majority of professional athletic coaching positions require coaches to maintain certifications in injury-related knowledge, such as CPR and first aid. With injuries a common risk in fitness training, it is vital that coaches are fully qualified to deal with any issues that may happen to prevent further injury. A fitness coach who has the credentials that show they are qualified in injury prevention and first aid will also be much more likely to be hired by clients.

Regular monitoring

Coaches should regularly monitor their clients to ensure that they are familiar with their physical conditions in order to properly guide them through training. This can be done by using the training monitoring methods used by many coaches and practitioners, such as physiological measures, psychological self-reported questionnaires, and occasionally biochemical measures.

Coaches should also be noting progress indicators after each training session. Doing so would largely benefit your assessments of what is or isn’t effective. This will help you avoid abruptly implementing changes during training.

Listening to your client’s needs

Clients often want to be trained to push their limits. But a coach’s primary objective should be to design a safe and realistic training program. Knowing your client’s needs could help you maximize safety and progress, and allow you to condition clients gradually at the correct pace.

Regularly monitoring your client’s progress and health should allow you to identify trouble spots, such as poor mechanics or mobility restraints. Coaches should be guided by this familiarity in order to design a plan that can both pay closer attention to these areas, and help improve upon them.

It’s also important to keep in mind that a client may not realize that they are risking injury or will want to push on regardless. Coaches need to pay attention to non-verbal cues that could indicate a higher risk of injury. These may come in the form of pain reflexes, poorer than usual performance, and other subtle cues that could point to your client’s diminished ability to execute exercises safely.

Helping clients to grow in their passion for sports and physical activity is a rewarding journey as a coach. But as much as progress and success are key goals, the first priority should always be safety through injury prevention.

Article was written by Ressie Jane

“Eat food, not too much, mostly plants.” Michael Pollan’s advice makes eating well sound deliciously simple. And for many people, it is! However, for those of us who live with digestive problems, the dinner table can feel like a minefield. When you’re never certain which foods will trigger gastric distress, every bite is filled with worry. 

That’s no way to eat, and it’s certainly no way to live. Gastrointestinal disorders have a big impact on your quality of life. Not only must you deal with the discomfort of digestive problems, but worrying about flare-ups also affects your ability to work, socialize, and live life to the fullest. Thankfully, many digestive problems are effectively managed through natural methods, and some of them can be prevented entirely. 

Digestive Disorders: A Common Problem 

Digestive ailments affect millions of people every day, but since the topic rarely comes up in polite conversation, we don’t realize our friends and neighbors are struggling with the same digestive woes as we are. 

 The causes of digestive problems are complex. Some, such as celiac disease and Crohn’s disease, are genetic and can only be managed, not cured. Others are a result of undiagnosed food intolerances or structural abnormalities. However, lifestyle choices play a role in many gastrointestinal problems. 

Diet and Digestion 

What and how you eat has the biggest impact on gastrointestinal health. If you eat a diet low in fiber and high in processed foods, digestive problems are inevitable. Eating foods you’re intolerant to, eating too fast, and a low-variety diet also increases your risk of stomach problems. 

The best diet for gut health incorporates a wide variety of fruits and vegetables, plant-based proteins, and high-fiber foods. Water, not sugary, caffeinated, or alcoholic beverages, should be the primary source of hydration, and meals should be eaten slowly and chewed thoroughly to make the digestive tract’s job easier. It’s also beneficial to focus on keeping “good bacteria” in your system happy. For example, you can boost bacteria like lactobacillus through eating probiotics like fermented foods (think sauerkraut and tempeh), or help pump up bifidobacteria in your gut through prebiotics like whole grains, bananas, and artichokes.  

People who eat clean but still experience stomach upset should keep a food diary to identify trigger ingredients (VeryWell Health explains how). If it’s making healthy food choices that are the challenge, a meal delivery service takes the effort out of meal planning so eating well is easier. 

How Exercise, Sleep, and Stress Affect Digestive Health 

Diet isn’t the only factor that influences digestive health. Your other lifestyle choices also affect how well your GI tract functions. 

Exercise 

Studies have found exercise to be effective at preventing and managing IBS, constipation, GERD, diverticulitis, and gallstones. However, the intensity and timing of exercise matters. Read more about how exercise affects different digestive disorders at the GI Society. 

Stress 

In the short term, stress disrupts digestion and causes stomach pain, nausea, and indigestion. When stress is prolonged, it can actually contribute to digestive problems like heartburn and ulcers in an otherwise healthy person. 

Stress is especially bad for people with existing GI disorders like IBS, Crohn’s disease, or ulcerative colitis, as stress worsens symptoms of these already distressing conditions. Managing daily stress and learning relaxation strategies are key to living with these disorders. 

 If your current job is causing significant stress and anxiety, it may be time to start a new career. For example, if you’d like a more fulfilling profession, you could become a nurse or teacher. Fortunately, online programs are affordable and offer flexible learning options so you can keep working as you learn.  

Sleep 

Sleep plays a role in every aspect of health, and digestion is no different. Research has found that poor sleep diminishes the number of beneficial bacteria present in the gut and triggers inflammation. This makes it easier for digestive problems to develop and worsens symptoms of existing ailments. Make quality sleep a priority, and if digestive problems are disrupting your sleep, take steps to solve it, like sleeping on your left side and avoiding meals before bed. 

Eating should be a joyful experience, not a stressful one. Unfortunately for people living with gastrointestinal ailments, food can seem like the enemy, not the answer. Rather than giving up on your gut, consider how your lifestyle can be a tool for healthier digestion. 

Ready to boost your workout to help improve your digestion? Turn to L.B.X. Fitness to access workouts, challenges, and coaching.  

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Have you experienced significant life changes due to the COVID-19 pandemic? If so, you’re not alone – we’ve all had to make important life decisions during this chaotic and unsettling year. Losses of jobs, savings, homes, friends, family, even security – we’ve seen it all. But we’ve also seen career changes, lifestyle overhauls, engagements, moving trucks, and newly adopted furry friends.

While it will take years to comprehend the effect of the pandemic on American folks – one thing is clear. A lot has changed, and fast. Here, LBX Fitness explores the collective reckoning of our values, goals, and lifestyle accompanying this new normal.

Movin’ on Up

Millions of Americans have moved – and most of them aren’t looking back. There has been a mass exodus from big cities, especially to smaller, suburban towns. Buyers seek more affordable homes with huge yards, home office space, and rooms for working out and online learning.

And we get it – sometimes the best kind of change is a switch in the environment. And with remote work becoming the new normal, it makes sense to move to an updated space that is customizable (and cheaper). Consider looking into renting your new living space, as downsizing can vastly minimize clutter, cleaning, and care of a larger, older home. For example, if you’re planning a move to Charlotte, NC (a top destination during the pandemic), look for amenities like good schools, transportation, medical access, and shopping destinations in exciting neighborhoods. By comparing properties in your price range using a site like Rentals.com, you’ll be able to find the right rental – down to how many bedrooms and bathrooms you’d like in your dream property!

Work From Home (With Kids)

By June 2020, most U.S. organizations shut their physical offices, which meant that most employees and professionals began working from home. More than a year later, it appears that office life may never be the same again. There will be hybrid and flexible work, social distancing, and perhaps mandated mask-wearing for the offices that do open up. Not to mention, workers are saving hours of productivity, which was lost before in endless meetings and commute times. And for some, work from home means managing kids, home life, and work. Talk about work-life balance!

Mental Health Crisis

We’ve faced tragedy, grief, distress, uncertainty – is it any surprise that the country is suffering from a mental health crisis? The pandemic has exposed the cracks in our systems, as conditions of depression, anxiety, and stress exacerbates rapidly. According to the U.S. Census Bureau, 42% of individuals polled reported that they suffered from mental health concerns after the onset of the pandemic. The upside? We have to grapple with the states of our minds – which is a good thing. The telehealth industry has skyrocketed to offer text and virtual-based mental health services to the population to provide much-needed mental support.

Shift in Appetite

Remember the time when people were stockpiling groceries all over the country? From flour for baking sourdough to canned beans, people who previously relied exclusively on takeout started cooking at home. According to the U.S. Department of Agriculture, people began switching to comfort foods that nourished while providing sustenance and familiarity. The move from processed fast food to healthier, organic produce has been imminent all over the country. And it’s not only eating patterns that are getting overhauled but also the way we access our food. Online grocery shopping and delivery are surging as never before. The pandemic has proved one thing for sure – we may never eat (or shop) in the same ways again.

If 2020 (and 2021) has taught us one thing – it is that we cannot predict the future. Our life can change drastically in the blink of an eye, but humans are resilient and adaptive. Whether by choice or force, we have kept up with the challenges and benefits that come with every change. How do you feel about the changes? Let us know below!

If you enjoyed this article, be sure to check out the LBX Fitness site for more informative and engaging content today!

If self-care isn’t already your 2021 focus, make it your focus starting today. We should all dedicate time to ourselves in order to improve our own mental and physical well-being, and committing to do so is the first step. Good self-care is also crucial when it comes to beauty, since makeup can take a toll on our skin if not handled carefully. However, it can be difficult to keep up our good intentions throughout the year, so here are a few affordable items everyone should be adding to their shopping cart in order to keep up the self-care. 

Skincare Kit 

Let 2021 be the year you finally commit to a solid skincare routine. This is especially important if you tend to wear full-coverage makeup, as a little extra effort to keep your pores clean can prevent breakouts and reduce the amount of makeup you need to achieve that smooth look.  

The easiest way to stick to a routine is to keep it simple. According to Skincare.com, a basic skin care routine involves only three products: cleanser, serum, and moisturizer. An exfoliant can be used two to three times a week, but no more than that. If you live in a large city, consider making one of these products an antioxidant-packed one, as this can help fight the damage to your skin from pollution damage. 

At-Home Face Masks 

Sometimes you will need a little extra from your skincare routine. However, professional facials are expensive. For those days when your skin needs a boost (or you just need some pampering), nothing does the trick quite like a face mask. Skip the ultra-expensive branded stuff and reach for one of these excellent drugstore masks. Your face will thank you, and so will your wallet.  

At-Home Dental Aligners 

 We all know that good oral care leads to better health, but how well you take care of your teeth is just as important as how often. Learning the proper ways to care for your teeth (proper brushing techniques, good flossing habits) will help your mouth tremendously. If you have trouble with misaligned teeth, you may struggle to keep the surfaces of your teeth properly cleaned. Fortunately, there are at-home options you can choose from that will keep you out of the dentist’s office. Byte, for example, offers at-home aligners that clock in at thousands less ($1,895) than other, similar aligner options like Invisalign (around $5,000). What’s more, HyperByte (the company’s vibration device) can deliver results in about 90 days. And once your teeth are in alignment, you’ll have less trouble properly cleaning them and more confidence when you flash a smile! 

CBD Oil 

 CBD is the stuff in cannabis that doesn’t get you high, and it’s everywhere right now. From face creams to body lotions to mascara, CBD is becoming a hot additive. Of course, people are also taking it by itself since it’s shown amazing results in reducing anxiety, relieving pain, and improving sleep. A small bottle can seem quite expensive, but a little goes a long way. Compare brands and prices before choosing one to try.  

Lip Balm 

 It’s time to choose a lip balm that truly has your back. Many commercial lip balms actually draw out moisture, which keeps you applying in a never-ending loop of chapped, dry lips. Betches offers some great recommendations for lip balms that actually do the job (including some cheap classics like Aquaphor and Vaseline), as well as some popular brands that can make things worse.  

Makeup Brush Cleaner 

Even if you are fully aware of the importance of brush hygiene for your skin’s health, it can be easy to let habits slip. Which is how you find yourself using a brush that hasn’t been cleaned in months to apply product to your eye. Which is, obviously, a recipe for disaster. Set aside 10 minutes on a Sunday (or whenever is convenient) to give your brushes a quick clean. This Reader’s Digest guide has in-depth reviews of 15 great products you can use, covering a wide range of budgets.  

Essential Oils 

The hype is real, and you should buy into it. Essential oils have a multitude of uses: vaporize them in a diffuser to help you relax, pour them into your bath to elevate the experience, or apply directly to your skin to soothe, energize, or repair. To keep costs under control, invest in a small selection first and add to your collection slowly.  

Of course, self-care is not all about buying stuff. In fact, it’s mostly about making small, healthy adjustments to your lifestyle for long-term well-being. For this reason, you should make sure that you are buying things because they are helpful, and not because the act of buying them makes you feel good for a short time. When it comes to beauty buys, the trick is to go for quality over brand or packaging. Do your research, look up reviews, and go for the cheaper, reliable, less glamorous choice over the one you saw in that Instagram-sponsored post – you’ll be glad you did.  

Don’t forget to work on all other areas of your health as well! Whether you’re looking to lose weight or revamp your workout regimen, get in touch with LBX Fitness for a personalized plan. 

Dylan Foster
Health Wise Well

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