Understanding GLP-1 Drugs

As the popularity and use of GLP-1 drugs like Ozempic grows, questions about their safety and side effects come to the forefront. Like any drug therapy, ongoing monitoring is essential for safe and effective use. Keep reading to learn about the benefits, side effects, costs, and long-term maintenance of GLP-1 drugs.

What Are GLP-1 Drugs?

GLP-1 (glucagon-like peptide-1) receptor agonists are a class of drugs originally designed to treat type 2 diabetes. These drugs mimic your natural GLP-1 hormone, which plays a crucial role in regulating blood sugar levels and satiety. This hormone stimulates insulin release from the pancreas and reduces glucagon secretion, which helps to lower blood sugar. It also slows down gastric emptying, making people feel full longer, thus reducing overall food intake.

In recent years, they’ve gained attention for their effectiveness in weight loss management. Popular drugs in this class include semaglutide (sold as Ozempic for diabetes management and Wegovy fr weight loss), liraglutide(Saxenda for weight management and Victoza for diabetes), and dulaglutide known as Trulicity for type 2 diabetes management).

Benefits

The benefits of GLP-1 drugs include blood sugar control, weight loss, and cardiovascular protection.

• Blood Sugar Control: For diabetics, GLP-1 drugs help stabilize blood sugar levels.

• Weight Loss: These drugs reduce appetite and promote weight loss. One of the most popular uses of GLP-1 drugs today is for weight management. By slowing digestion and reducing appetite, these drugs lead to reduced calorie intake, promoting weight loss. Clinical studies show substantial weight loss over time, particularly with semaglutide (Wegovy) .

• Heart Health: GLP-1 drugs have shown cardiovascular benefits, reducing risks of heart attack and stroke in patients with diabetes.

Side Effects

While effective, as the popularity and use of these drugs grows, questions about their safety and side effects come to the forefront. GLP-1 drugs come with potentially dangerous side effects.

• Nausea and vomiting: Common in the early stages of treatment.

• Diarrhea or constipation: Gastrointestinal issues are frequently reported.

• Gallbladder issues: There's some evidence that GLP-1 drugs may increase the risk of gallstones or gallbladder issues, especially with rapid weight loss.

• Pancreatitis: In rare cases, these drugs may lead to inflammation of the pancreas. Patients with a history of pancreatitis may be advised to avoid these drugs.

• Low blood sugar: Although rare, hypoglycemia (low blood sugar) can occur, especially when GLP-1 drugs are combined with other diabetes medications like insulin or sulfonylureas.

• Thyroid tumors: Animal studies have raised concerns about the potential for thyroid C-cell tumors, though this has not been confirmed in humans. As a precaution, people with a history of medullary thyroid cancer should avoid these drugs.

Pricing

The cost of GLP-1 drugs can be high, especially for weight loss treatments. For instance, Ozempic costs around $900 to $1,200 per month without insurance. Wegovy, specifically approved for obesity, is around $1,300 per month, while Saxenda is similarly priced. Trulicity costs around $800 to $1,200 per month. Insurance coverage varies, and many plans may not cover these drugs for weight loss purposes.

Many insurance plans cover GLP-1 drugs for diabetes treatment, though coverage for weight loss uses may be more limited. Patients without insurance or with high deductibles may face significant out-of-pocket costs. Some manufacturers offer savings programs or patient assistance to help reduce expenses.

Long-Term Maintenance of GLP-1 Drugs

Since GLP-1 drugs modify how the body processes food and controls hunger, long-term use raises important considerations that are distinct from short-term benefits and side effects.

Gradual Dosing Adjustments

The process of starting GLP-1 drugs typically involves slow dose escalation to minimize side effects, such as nausea, vomiting, or gastrointestinal discomfort. Over the long term, patients may experience fluctuations in how they tolerate these drugs. A common concern is whether side effects persist or re-emerge after years of use. While many people find that side effects stabilize after the initial adjustment period, it's essential to work with healthcare providers to monitor any changes in tolerance.

Sustainability

One of the major attractions of GLP-1 drugs for weight loss is their ability to maintain weight reduction over time. Studies have shown that users can sustain weight loss for several years, provided the medication is maintained. However, if the drug is discontinued, many patients regain weight. This means that long-term use may be required, making it critical for patients to weigh the pros and cons of remaining on these drugs indefinitely.

Lifestyle Adjustments

While GLP-1 drugs can be powerful aids in weight loss and diabetes management, they are not stand-alone solutions. Patients are encouraged to make lasting lifestyle changes, including maintaining a balanced diet, staying physically active, and managing stress. Long-term maintenance of GLP-1 drugs may be more successful when combined with these changes, as they can help enhance the effects and reduce dependency on medication.

Monitoring and Managing Long-Term Side Effects

Like any long-term drug therapy, ongoing monitoring is essential for safe and effective use. Although GLP-1 drugs are generally well-tolerated, long-term use can bring about certain concerns.

• Pancreatic health: There has been some debate about whether long-term GLP-1 use could lead to an increased risk of pancreatitis (inflammation of the pancreas) or pancreatic cancer. Healthcare providers will monitor pancreatic function in patients using these medications over an extended period.

• Gallbladder issues: Long-term use of GLP-1 drugs may increase the risk of developing gallbladder issues, such as gallstones. This risk is more pronounced in patients experiencing significant weight loss. As a result, patients on GLP-1 medications should report any symptoms of gallbladder disease, such as abdominal pain or jaundice, to their healthcare provider.

• Kidney function: Some studies suggest that GLP-1 drugs can have protective effects on kidney function, particularly for people with type 2 diabetes who are at risk for kidney disease. Nevertheless, regular monitoring of kidney function remains essential, especially for patients with pre-existing kidney conditions.

• Thyroid concerns: In animal studies, some GLP-1 drugs were linked to thyroid C-cell tumors, although the relevance of this finding to humans is still unclear. Patients with a personal or family history of medullary thyroid cancer or multiple endocrine neoplasia syndrome type 2 should discuss these risks with their healthcare providers.

When to Consider Discontinuing GLP-1 Therapy

For some, GLP-1 receptor agonists may serve as a long-term solution, while others may choose to stop after achieving their desired health outcomes. It’s important to understand that discontinuing GLP-1 drugs can lead to weight regain and potentially worsened blood sugar control. This makes careful planning and regular discussions with a healthcare provider essential before making changes to your medication regimen.

Patients may also choose to discontinue due to side effects, the financial cost of medication, or personal preference. In such cases, it's important to have a strategy in place for maintaining the health benefits achieved during the course of treatment through lifestyle changes and, if necessary, alternative medications.

Weighing the Long-Term Commitment

Long-term maintenance of GLP-1 drugs offers promising results for people looking to manage type 2 diabetes, achieve weight loss, or protect cardiovascular health. However, as with any medication, the decision to remain on these drugs for the long haul should be made in collaboration with a healthcare provider, taking into account the risks, benefits, and personal health goals.

Patients who commit to long-term use must also maintain regular follow-ups to monitor potential side effects, adapt lifestyle habits, and make necessary adjustments as their health evolves. With the right approach, GLP-1 drugs can be a valuable part of long-term health management.

In summary, GLP-1 drugs offer significant benefits for both blood sugar management and weight loss but come with notable side effects, long-term maintenance, and a high price tag. Always consult a healthcare provider to make an informed decision and determine if they are right for you.

---

---

Take the first step

Are you a busy professional woman struggling to stay consistent with your workout routine? You’re not alone. Balancing a demanding career with personal wellness can feel like an impossible task. When you finally find a moment for yourself, the idea of hitting the gym or attending a class might seem overwhelming, especially if you're not sure where to start.

This ongoing struggle to maintain a consistent workout routine isn’t just a minor inconvenience—it’s a significant barrier to your health and wellbeing. Stress, fatigue, and a lack of physical activity can lead to burnout, reduced productivity, and even health issues in the long run. Your wellness should be a priority, not an afterthought. It’s time to address this problem before it escalates further.

Here’s a practical and accessible solution: explore the benefits of yoga and Pilates. These low-impact exercises are perfect for busy schedules, improved posture, stress relief, and increased strength without requiring extensive time commitments. To help you get started, I invite you to check out my YouTube channel. It’s packed with answers to frequently asked questions and provides clear, concise guidance. Whether you’re looking for quick routines or general advice, you’ll find valuable resources to help integrate yoga and Pilates into your routine effortlessly.

With consistent yoga and Pilates practices, you’ll experience reduced stress, improved posture, and enhanced overall wellbeing. Your workdays will become more productive, and you’ll approach each challenge with a renewed sense of vigor. By making a small commitment to your wellness now, you’re setting yourself up for a healthier, more fulfilling future.

Take the first step towards a consistent workout routine by exploring the resources available on my YouTube channel.

Here are a few frequently asked questions:

• Is a 3mm or 5mm yoga mat better?

• Why can’t I do roll up in Pilates?

• Which is better: yoga or Pilates?

Got a question for me? Ask me.

Let’s make wellness a seamless part of your life —because you deserve to thrive, not just survive.

---

---

10 common myths about Pilates

Pilates is a low-impact exercise system that has gained widespread popularity for its focus on core strength, flexibility, and overall body alignment. Despite its benefits and growing acceptance, several myths about Pilates persist. Let’s dive into ten common myths about Pilates and set the record straight.

1. Pilates is just for women.

A common myth is that Pilates is an exercise for women. In reality, Pilates is suitable for everyone. Many male athletes and fitness enthusiasts use Pilates to improve their strength, flexibility, and overall performance. The practice’s focus on core strength and alignment benefits everyone.

2. Pilates is only for the super fit.

Pilates is often perceived as a workout for only the fit and flexible, but this couldn’t be further from the truth. Pilates exercises can be modified to suit various fitness levels and abilities. Whether you’re a beginner or an advanced practitioner, there are exercises and modifications that can help you progress at your own pace.

3. You need special equipment to do Pilates.

While Pilates is well-known for its use of specialized equipment like the Reformer, it can also be practiced using just a mat and your body weight. Many effective Pilates exercises are performed on the floor and can be done at home or in a gym setting. The equipment enhances the practice but is not a requirement.

4. Pilates is just a fancier way to do crunches.

Contrary to popular belief, Pilates is much more than just an elaborate form of crunches. While Pilates does focus on core strength, it also emphasizes overall body alignment, flexibility, and coordination. The exercises work on stabilizing and strengthening the entire body, not just the abdominal muscles.

5. Pilates is too easy and doesn’t provide a good workout.

Some people perceive Pilates as too gentle to be an effective workout. However, Pilates can be highly challenging, especially when performed correctly and with proper form. Pilates can also build strength, improve balance, and increase flexibility, making it a comprehensive workout.

6. Pilates is only for flexibility.

Although flexibility is one of the benefits of Pilates, it is not the sole focus. Pilates also enhances core strength, muscular endurance, balance, and coordination. The practice addresses various aspects of fitness and helps create a well-rounded exercise routine.

7. Pilates is not a good workout for weight loss.

Pilates alone may not be the most intense calorie-burning workout, but it can be an effective part of a comprehensive fitness program. When combined with cardiovascular exercise and a balanced diet, Pilates can contribute to overall weight loss and body conditioning by building lean muscle and improving posture.

8. Pilates is a new fitness trend.

While Pilates has gained modern popularity, it is not a new fitness trend. Developed by Joseph Pilates in the early 20th century, this exercise method has a long history. Its principles and techniques have stood the test of time and continue to be relevant in today’s fitness world.

9. Pilates is only for people with back pain.

While Pilates is known for its benefits in relieving and preventing back pain, it is not limited to those with back issues. Pilates is beneficial for a wide range of individuals, including those looking to improve their athletic performance, enhance posture, or simply engage in a balanced exercise routine.

10. You have to be perfectly coordinated to do Pilates.

Pilates requires focus and precision, but you don’t need to be a coordination expert to start. Like any physical practice, Pilates takes time to master. Beginners may find some exercises challenging at first, but with practice and proper instruction, coordination and technique will improve.

Pilates is an effective exercise method that offers a range of benefits, from improved core strength and flexibility to better posture and overall body awareness. By dispelling these common myths, we hope to encourage more people to explore and enjoy the many advantages of Pilates. Whether you’re a seasoned athlete or new to fitness, Pilates has something to offer for everyone. So, roll out your mat and give it a try—you might find that it’s exactly what you’ve been looking for in your fitness journey.

---

---

Pilates vs. yoga

If you’ve ever wondered about the difference between Pilates and yoga, you’re not alone. Both are popular fitness practices that emphasize body awareness and overall wellbeing, but they have distinct approaches and benefits. Here’s a straightforward look at what each practice involves and how they compare.

What Is Pilates?

Pilates is a form of exercise developed by Joseph Pilates in the early 20th century. It focuses on strengthening the core muscles—those in your abdomen, lower back, and hips—to improve your posture, balance, and flexibility. Pilates exercises can be done on a mat or with specialized equipment. The exercises emphasize controlled movements and proper alignment to build strength and stability.

Key Features of Pilates

• Core Focus: Strengthens your abdominal and lower back muscles.

• Controlled Movements: Emphasizes precise, controlled motions to engage the muscles effectively.

• Equipment: Uses specialized equipment like the reformer, which uses springs and pulleys to add resistance, though many exercises can be done on a mat.

• Muscle Balance: Aims to develop balanced muscle strength and flexibility.

What Is Yoga?

Yoga is an ancient practice that originated in India thousands of years ago. It combines physical postures (asanas), breathing exercises (pranayama), and meditation to promote overall health and wellbeing. Yoga is not just about physical fitness but also about achieving a sense of mental clarity and relaxation.

There are many styles of yoga, ranging from gentle practices like Hatha yoga to more vigorous styles like Vinyasa or Ashtanga. Each style has its focus, but all involve stretching, breathing, and mindfulness.

Key Features of Yoga

• Mind-Body Connection: Integrates physical postures with breath control and meditation.

• Variety of Styles: Includes many different approaches, from gentle and restorative to dynamic and challenging.

• Flexibility and Strength: Enhances overall flexibility, balance, and strength.

• Mental Wellness: Focuses on relaxation, stress reduction, and mental clarity.

Comparing Pilates and Yoga

Focus and Goals

Pilates primarily targets the core muscles and aims to improve strength, stability, and posture.

Yoga encompasses a broader approach, including physical postures, breathing techniques, and meditation for overall wellbeing and mental calm.

Approach to Movement

Pilates emphasizes controlled, precise movements and often uses equipment to add resistance.

Yoga includes a wide range of postures and styles, focusing on flow and breathing, with less emphasis on resistance equipment.

Equipment

Pilates often involves specialized equipment like the reformer, though mat-based exercises are also common.

Yoga primarily uses a mat and sometimes props like blocks or straps to assist with poses.

Mental Component

Pilates has a minimal focus on meditation or mindfulness, concentrating more on physical conditioning.

Yoga integrates meditation and breathwork, aiming to connect the body and mind and promote mental relaxation.

Intensity and Adaptability

Pilates can be highly effective and challenging, especially with advanced exercises and equipment.

Yoga offers a range of intensity levels, from gentle and restorative to vigorous, making it adaptable to different fitness levels and goals.

Which Is Right for You?

Choosing between Pilates and yoga depends on your personal fitness goals and preferences. If you’re looking for a practice that focuses on core strength, stability, and controlled movements, Pilates might be your best fit. On the other hand, if you want a practice that combines physical exercise with relaxation and mindfulness, yoga could be a better choice.

Many people find that incorporating both Pilates and yoga into their routines provides a balanced approach to fitness and wellbeing. Ultimately, the best way to determine what works for you is to try each practice and see which resonates with your goals and lifestyle.

Whether you choose Pilates, yoga, or both, you’re investing in your health and wellbeing. Each practice offers unique benefits and can complement your overall fitness journey.

---

---

What is bioengineered food?

With terms like “genetically modified organism (GMO),” “bioengineering” and “genetic engineering” being used interchangeably, it’s no wonder that many are confused about what bioengineered foods are and if they’re safe to eat.

Bioengineered foods contain genetic material that has been modified through laboratory techniques. This creates combinations of plant, animal, bacteria, and virus genes that do not occur naturally or through traditional crossbreeding methods. Most bioengineered foods have been modified to withstand the direct application of herbicide and/or produce an insecticide.

Eleven bioengineered crops (corn, soybeans, cotton, canola, alfalfa, sugar beets, papaya, squash, potatoes, pineapples (USDA 2021) and apples) are available in the United States (USDA 2021). Bioengineered eggplant is also available outside the US. The Non-GMO Project also considers foods such as eggs, milk, meat, honey and seafood high risk because bioengineered ingredients are common in animal feed (Non GMO Project 2021). In addition to these food products, bioengineered ingredients may be present in vitamins, flavorings and sweeteners.

Although there are only a few bioengineered crops, they account for a large amount of the total food supply in the United States. Nearly three fourths of all processed foods contain bioengineered ingredients (T. Campbell et al. 2021).

You may have already seen the “Bioengineered” disclosure on food products. Food manufacturers and retailers are required to provide it on all food products that require disclosure by January 1, 2022. Foods that carry the “Derived from Bioengineering” label are not considered bioengineered, by the United States Department of Agriculture (USDA), since these foods are highly refined and contain no detectable modified genetic material in the finished product (USDA 2021).

Others believe that labeling in its current form, with categorical exemptions, doesn’t deliver meaningful consumer protections.

Only foods that meet the USDA Agriculture Marketing Service (AMS) definition of bioengineered foods carry the disclosure. Remember these disclosures are marketing labels and do not note any information about the health, safety or environmental factors of the bioengineered foods.

So, are bioengineered foods safe? According to the Non-GMO Project, an organization dedicated to protected the non-GMO food supply, in the absence of credible, long-term studies, the safety of bioengineered foods is unknown.

With the widespread use of bioengineered foods and lack of uniform labeling, how can you avoid them?

• Look for the USDA Organic Seal. Organic foods are certified and do  not contain bioengineered ingredients.

• Look for foods certified as GMO-free.

• Avoid buying processed foods. Most processed foods contain bioengineered ingredients.

• Eat fresh and frozen produce. With a few exceptions (corn, beets, zucchini, summer squash, radicchio and Hawaiian papaya), most produce is GMO-free.

• Grow your own food using non-GMO seeds.

• Buy from a local farmers market or farm. Ask whether they use GMO seeds or products on their farms.

1. United States Department of Agriculture. BE Pineapple (Pink Flesh) Crop Summary. Accessed September 6, 2021.

2. United States Department of Agriculture. Agriculture Marketing Service. List of Bioengineered Foods. Accessed September 6, 2021.

3. Non GMO Project. GMO Facts. Accessed September 6, 2021.

4. Campbell, T. Colin and Thomas Campbell. Plant-Based Nutrition Course. Nutrition and Society Online Course. eCornell. Accessed September 6, 2021.

5. United States Department of Agriculture. Agriculture Marketing Service. Information for Consumers. Accessed September 6, 2021.

---

---

How to prepare for your first Pilates session

I hate sit ups. I bet you hate them too. Sit ups give me flashbacks to high school gym class and the dreaded sit up test we had to take every year.

Sit ups aren’t the only way to strengthen your abs.

When I discovered Pilates, I remember falling in love with it because it helped me maintain a strong core in a new way. I was officially over sit ups and only here for Pilates. It only takes a few minutes of practice a day to produce results. You don’t need any equipment and you practice anywhere. It’s also a low-impact, weight-bearing activity. Pilates provides many other ab-strengthening exercises without the monotony, boredom, or gym class flashbacks.

New to Pilates? Keep reading to find out exactly what you need to know for your first session.

WHAT IS PILATES?

Pilates is a form of exercise that was developed in the early 20th century by Joseph Pilates. He called his method Contrology which refers to the way the exercises encourage the use of the mind to control the muscles. These exercises focus on awareness of breath, alignment of the spine, and strength of the core postural muscles.

WHAT ARE THE BENEFITS OF PILATES?

There are many benefits to Pilates that may include improved core strength; increased flexibility and strength; and improved posture, balance and stability; flatten belly and toned body; and increased well-being and state of mind.

WHAT SHOULD I WEAR?

During your Pilates practice, you should wear activewear that feels comfortable and allows you to move easily such as a tank top and a pair of leggings.

WHAT DO I NEED?

You’ll need a great “sticky” mat for practice. A sticky mat is an exercise mat with non-stick grip that prevents you from sliding during practice. These roll-up mats are also available with extra padding for individuals who have back issues or prefer more cushion during rolling exercises.

WHAT'S A PILATES SESSION LIKE?

During your session, your instructor will guide you through a series of 20-25 poses with verbal cues and physical adjustments. During your sessions, feel free to speak up and ask questions like “Where should I feel the work?” or “How can I relieve the tension in my neck?” You should never feel strain or pain in any pose. If you feel an exercise is too strenuous, ask your instructor for a modification. She should have multiple options that are safe and effective.

SHOULD I TALK TO MY INSTRUCTOR ABOUT MY HEALTH?

Do you have an injury or a physical condition such as pregnancy, high blood pressure or recent surgery that might affect your ability to practice? You may feel that those issues are private but your teacher needs to know to guide you through a session safely by offering modifications to avoid putting stress on the affected area.

HOW MANY TIMES PER WEEK SHOULD I PRACTICE PILATES?

Two to three times per week is recommended. When practiced consistently, benefits of Pilates may include a refreshing mind-body workout, development of strong core muscles, improved posture, increased flexibility, and decreased stress.

WHAT IF I NEED TO RESCHEDULE?

In honor of your time and your instructor’s, please be on time and ready to workout at the time of the appointment. If you need to reschedule an appointment, please do so as soon as you can.

WHAT ELSE DO I NEED TO KNOW?

Pilates is not suited for everyone. Before practicing Pilates, discuss your medical history and fitness goals with your physician so that you can make an informed decision about your health.

If you choose to practice Pilates, remember these tips for practicing safely.

First, breath is an important part of your Pilates practice. It involves inhaling through your nose and exhaling through your mouth. Full inhalations and exhalations are important because they aid in movement control during difficult abdominal exercises. Avoid holding your breath at any point during your workout. As you inhale, breathe in slowly and allow the air to fill the upper part of your chest to your ribs to your lower back. Take care to inhale without allowing your chest or shoulders to rise. As you exhale, let go of the breath with control. You can also try to practice this breathing exercise off the mat when you have a moment while driving in traffic, working at your desk or taking the dog for a walk.

Many beginners unknowingly limit their breathing when they become tense in their upper body and face. Shoulder and facial tension can limit complete exhalations, preventing you from expelling carbon dioxide. You'll be less efficient and tire much faster. Holding your breath can also raise blood pressure and, as a result, you may feel lightheaded or even pass out.

Never hold your breath in any pose. Be aware of how you are breathing throughout your practice and use it as a guide. Are you holding your breath? Can you hear your breath as you breathe in and out completely? Are you inhaling and exhaling at the appropriate times? Relax your shoulders and face and try breathing in through your nose and out through your mouth. Be sure to use full inhalations and exhalations to aid movement control as you move through challenging poses. Breathe out as you exert effort and breathe in when the pose is less challenging. If you feel your breath become jagged, that's your cue to back off and try a modification. Ask your instructor for a modification if you feel a pose is too strenuous. She should have multiple options that are safe and effective.

Second, neutral spine is the natural position of the spine when the body is in proper alignment. To find neutral spine, lie on your back with your knees bent and feet flat on the floor with your arms alongside your body. Inhale and as you exhale push every back bone into the mat. Inhale and as you exhale and arch your back allowing for enough room to place your hands under your back. Again, exhale and imprint every bone into the mat. Inhale and arch your back. You will find neutral spine somewhere between these poses. When you’re in neutral spine, there will be only enough space for a grape or two or three fingers in the hollow space (also known as the “grape space”) under your lower back. Try to maintain neutral spine throughout your practice.

Third, the powerhouse primarily consists of your core postural muscles including your abdominal and back muscles. Lie on your back with your knees bent and feet flat on the floor with your arms alongside your body. Inhale and allow your belly button to drop towards your spine. Then, pull in your abdominal muscles and breathe normally. Your powerhouse should always be pulled in and up, in this way, like you’re trying to pull on a tight pair of jeans.

Finally, move only in a range of motion that you can control. For example, if you find that it is difficult to make large circles during the One Leg Circle exercise, try drawing small circles the size of a dinner plate on the ceiling.

You should never feel strain or pain in any pose. If you feel an exercise is too strenuous, ask your Pilates instructor for a modification. She should have several options for safe and effective practice.

That’s it! Follow these tips for safe and effective Pilates practice. If you have any other questions, feel free to reach out to me anytime.

Or let me know if you have gym class flashbacks too. Comment below or connect on Instagram and tell me all about it. I’d love to know!

---

---

What is an infrared sauna blanket?

Self care has never been more important. It's not always easy to do but take small moments where you can. Making time for yourself is essential. Self care comes it many forms. Sometimes it’s calling your friend for a chat. Other times it’s taking your dog for a long walk. Or maybe it’s my preferred method - taking time to relax in an infrared sauna blanket. Sometimes I like to end my yoga practice in an infrared sauna blanket to encourage deeper relaxation and encourage restful sleep.

WHAT IS AN INFRARED SAUNA BLANKET?

You don’t have to visit a traditional spa to enjoy the benefits of an infrared sauna. An infrared sauna blanket is a portable device that allows you to enjoy an infrared sauna experience at home or on the go.

WHAT ARE THE BENEFITS OF AN INFRARED SAUNA BLANKET?

Far infrared rays may deliver a detoxifying sweat, relax your mind and body, and create healthy, glowing skin.

IS IT RIGHT FOR ME?

A sauna blanket isn’t for everyone. If you have any of the conditions listed in the user’s manual, speak with your doctor to determine if a sauna blanket is right for you.

HOW DO I PREPARE FOR A SESSION?

Make sure to read the user’s manual and follow the safety instructions. Also, be sure to hydrate before your session. Drink plenty of water. You may like to drink a bit more than usual throughout the day before a session.

WHAT DO I WEAR IN A SAUNA BLANKET?

Wear long sleeves, long pants, and socks. I know it seems a bit odd to cover yourself completely in a sauna but remember this is not a traditional sauna. The coils in the blanket will lay close to your skin and can become very hot. For extra protection and comfort, you can place a cotton towel between you and the blanket.

Heat can excite melanocytes (cells in the skin and eyes that produce and contain the pigment called melanin), causing hyperpigmentation (a condition in which patches of skin become darker in color). Covering your skin will prevent skin discoloration if you are prone to hyperpigmentation.

Wearing clothes in the sauna blanket also gives the sweat a place to goso that it doesn’t form a puddle in the blanket. I suggest wearing breathable, cotton clothing like loose-fitting cotton pajamas. And don’t forget your socks! Your feet should also be covered because the heat on your feet is unbearable.

WHERE DO I USE IT?

You can place the sauna blanket on any flat, heat-resistant surface such as a yoga mat, bed, or couch. The surface of the blanket becomes warm while in use so do not place it on latex, synthetic, or flammable materials. Also, keep children and pets away from this electrical device during your session. Before you begin, make sure you’re comfortable. you’ll be there for up to 50 minutes. Grab a pillow for your head and an audiobook to keep you company.

HOW DO I USE A SAUNA BLANKET?

Start on a lower setting of 4 or 5 and, through several sessions, slowly work up to a higher setting of 7 or 8 if desired. You can still reap the benefits of the sauna blanket on a low setting. I often use it on a setting of 2 or 3 to relax my muscles and skip all the sweating.

Make sure that you can comfortably exit the blanket before you begin your session.

HOW DO I CLEAN A SAUNA BLANKET?

When you’re ready to jump out, just wipe the blanket with an anti-bacterial wipe and leave it open so that it can cool down for 30 minutes before you fold it up and store it.

So that’s everything I wish I had known before my first sauna blanket session.

If you’re looking for me, you know where I’ll be relaxing.

The HigherDOSE Infrared Sauna Blanket increases the body’s thermal energy and promotes a temporary increase in blood flow. As you relax in the gentle infrared heat your body is hard at work producing sweat, pumping blood, and burning calories.

Infrared also provides an uplifting sensation. The result? A healthy, rejuvenating experience that leaves you feeling euphoric. It is the perfect option to stay healthy at home, and pays for itself in just a few sessions.

Potential benefits include:

• Relaxation

• Less pain and soreness

• Encourages restful sleep

• Glowing skin

• Promotes a temporary increase of blood circulation

Want to try an infrared sauna blanket too? Try the HigherDOSE Infrared Sauna Blanket.

---

---

What to know about yoga for beginners

Ready to start an at-home yoga practice?

Don't worry. I got you! Find out how to setup a home practice, prepare for your next session, and practice safely with the tips below.

I've laid it all out for you with frequently asked questions from new clients and tips to help you prepare for and get the most out of your at-home yoga sessions.

HOW CAN I DO YOGA AT HOME?

When I started practicing yoga, I watched the same DVD over and over again until I was ready to commit to a studio and an instructor. With consistent practice, your practice will advance. The DVD workout remains the same but your practice will progress. If you want to practice at home, an online course or membership is a great alternative.

WHAT SHOULD I WEAR?

During your yoga practice, you should wear activewear that feels comfortable and allows you to move easily such as a tank top and a pair of leggings.

WHAT DO I NEED?

You’ll need an exercise mat with non-stick grip that prevents you from sliding during practice. These roll-up mats are also available with extra padding for individuals who have back issues or prefer more cushion during rolling exercises.

SHOULD I USE A THIN (3MM) OR THICK (5MM) MAT?

This is a personal decision and largely depends on your preferences. For example, I prefer a 1.5mm travel mat when traveling but prefer to practice on a 5mm when working out at home, practicing salt yoga, or practicing outdoors on uneven surface.

A 3mm mat is a great entry-level mat and is widely available in many stores. If you’re just starting out, begin with a mat like this. Note what you like and don’t like as you practice on this mat. Consider things like cushioning, grip, durability and performance. These mat features come at a premium cost so take time to practice on the standard size mat and learn more about your practice and mat preferences before splurging on a mat with additional features.

HOW MANY TIMES PER WEEK SHOULD I PRACTICE?

Three to four times per week is recommended. When practiced consistently, benefits of yoga may include a refreshing mind-body workout, improved balance, increased strength and flexibility, and decreased stress.

SHOULD I AVOID YOGA DURING MY PERIOD?

You can do any exercise you like during your period. This is a personal decision and largely depends on your comfort level. Some women prefer to avoid inversions and supine positions. Listen to your body and discover what works best for you. This may also be a great time to explore different workouts and modifications.

WHAT IS THE BEST WAY FOR SOMEONE OVER 50 TO START YOGA?

You can enjoy yoga at any age. If you haven’t found a style you prefer yet, try several different styles to what works best for you. During class, remember to take the class at your own pace and make modifications to poses to best suit you. These are two things that all yogis practitioners - no matter their age or style of yoga they practice - must be mindful of.

WHAT ELSE DO I NEED TO KNOW?

Yoga is not suited for everyone. Before practicing, discuss your medical history and fitness goals with your physician so that you can make an informed decision about your health.

If you choose to practice yoga, remember these tips for practicing safely.

1. Never hold your breath in any pose. Be aware of how you are breathing throughout your practice and use it as a guide. Are you holding your breath? Can you hear your breath as you breathe in and out completely? Are you inhaling and exhaling at the appropriate times? Relax your shoulders and face and try breathing in through your nose and out through your mouth. Be sure to use full inhalations and exhalations to aid movement control as you move through challenging poses. Breathe out as you exert effort and breathe in when the pose is less challenging. If you feel your breath become jagged, that's your cue to back off and try a modification.

2. Move only in a range of motion that you can control.

3. Practice frequently. Our bodies change from day to day for many reasons and we must work with your body where it is today. Remember, it's called "practice" for a reason. Never rush or force the process and be humble enough to practice frequently to get to where you want to be. When things become difficult, focus on your breath and remember your practice on the mat is practice for your life off the mat. That is where the real challenge begins! Focus on your breath and you will feel more at peace on and off your mat.

4. As you advance in your practice, focus on foundational poses. Foundational poses will help to train your body and mind as you advance in your practice. You’ll also lay a solid foundation, build strength and increase flexibility for more advanced poses.

5. Take you rest days seriously. Rest days are just as important as your practice days because they assist in healing and preventing injury so take them seriously. They are great days to focus on meditation or reading more about Pilates and yoga.

6. Have fun. It’s only exercise! The more seriously you take it, the more ridiculous it becomes. Instead, have fun with it and enjoy yourself.

You should never feel strain or pain in any pose. If you feel an exercise is too strenuous, stop and consult your health care provider.

Learn more in the Couch to Consistent course where you’ll see how to stop struggling, make time for yourself, and workout regularly.

---

---

Hello, I’m Ivory! 👋

Hello, I’m Ivory! 👋

I help busy, professional women like you workout consistently and reclaim their health and fitness.

I’m on a mission to make sure that more women know that exercise and a plant-based diet can prevent many chronic lifestyle diseases and leading causes of death in the United States. I want to continue to make it easier for women to be active to help them avoid preventable chronic diseases like stroke, diabetes and cancer. And if you have a chronic disease, I want you to know that it’s not hopeless. You can live a long, healthy and active life.

In this blog, I share the best yoga and Pilates workouts, fitness tips, and much, much more.

Here are a few tools to help you workout at home with ease.

PREPARE

Find out how to setup a home practice, prepare for your next session, and practice safely with this guide. I've laid it all out for you in these video clips with FAQs from new clients and tips to help you prepare for and get the most out of your at-home sessions.

PRACTICE

Try a free class. In this class, you'll get fit in five days in only five minutes a day with five poses. Yep, it can be done! This challenging full-body workout incorporates poses from Pilates and yoga to improve your strength, balance and flexibility. This freebie also includes the How to Survive Pilates: A Guide for Your First (or Next) Class. Find out how to prepare for and get the most out of your class with this free guide.

PAUSE

Join me for 31 days of Savasana (Corpse Pose) Challenge. I’ll guide you through this pose and show you new and exciting ways that you can enjoy it. You aren’t limited to just the traditional pose. To join me for this online workshop and learn many ways to enjoy Savasana.

---

---