Health

In the relentless hustle of modern life, finding time for fitness can seem like an insurmountable challenge. As an entrepreneur, mentor, husband, and dad, I understand firsthand the struggle of balancing work, family, and personal wellness. With the opening of my second HOTWORX location in Ithaca, NY, looming on the horizon, the demands on my time have never been greater. But after years of trial and error, I've found a useful approach that has transformed my approach to fitness: micro-workouts. 

Micro-workouts, or short bursts of exercise sprinkled throughout the day, have emerged as my secret weapon in the battle against time constraints. While the traditional mindset may dictate that only lengthy gym sessions yield meaningful results, I've found that consistent, focused micro-workouts can deliver remarkable benefits in a fraction of the time. These bite-sized fitness sessions not only fit seamlessly into my busy schedule but also provide a potent boost to my energy levels, productivity, and overall well-being. 

So, how exactly do micro-workouts work their magic? The key lies in their efficiency and accessibility. Rather than waiting for the elusive "perfect" block of time to hit the gym, I seize every opportunity to sneak in a quick workout wherever and whenever I can. 

Whether it's a brisk walk during a phone call, a series of bodyweight exercises during a brief break, or a few minutes of stretching before bed, I've learned to leverage even the smallest pockets of time to prioritize my physical health. 

As a personal trainer, I've witnessed firsthand the transformative power of consistency. While it's tempting to believe that significant fitness gains require hours of grueling effort, the truth is that small, consistent actions add up over time. Micro-workouts allow busy entrepreneurs like myself to maintain momentum and stay on track with our fitness goals, even when life throws us curveballs. 

Moreover, micro-workouts offer a refreshing departure from the monotonous grind of traditional gym workouts. By embracing variety and creativity, I keep my fitness routine fresh and engaging, preventing boredom and burnout. Whether it's a quick HIIT circuit, a yoga flow sequence, or a spontaneous dance party while watching a TikTok video, I approach each micro-workout with a sense of playfulness and joy, transforming exercise from a chore into a source of inspiration and renewal. 

But perhaps the most profound impact of micro-workouts extends beyond the physical realm. As a mentor and role model, I strive to lead by example and inspire those around me to prioritize their health and well-being. By openly sharing my journey of integrating fitness (despite the brevity) into my busy lifestyle, I hope to empower others to take ownership of their health and rewrite the narrative of what it means to be "too busy" for fitness. 

Don't underestimate the power of micro-workouts. Consistency and focus, not length, are the keys to their success. By incorporating these quick bursts of activity, busy entrepreneurs can take charge of their fitness, one manageable step at a time. So, when the pressure mounts, remember: every minute adds up, and each micro-workout propels you closer to a healthier, happier you. 

Beat the Resolution Blues: Conquering Your HOTWORX Goals in 2024!

Going out to dinner with friends can be an exciting, enjoyable experience.  But if you’re not careful, a night of fun could also mean the end of a hard-fought diet and weeks of weight loss.

Fitness is often associated with repetitive gym routines and monotonous exercises that can make staying active feel like a chore. However, there is a world of exciting possibilities beyond the confines of a traditional workout space.

Tips for Working Out and Eating Better: As the summer season approaches, it's the perfect time to revitalize your fitness routine and embrace healthier eating habits. Whether you're looking to get in shape, boost your energy levels, or simply feel better in your own skin, incorporating regular workouts and balanced nutrition can make a significant difference.

(BPT) - The Social Security Administration implemented its highest cost-of-living adjustment (COLA) four decades earlier this year. This annual COLA is based on increases in the Consumer Price Index as reported

(BPT) - According to a recent Forbes Health poll, improving mental health was cited as one of the top New Year’s resolutions for 2023. For those seeking a mental healthcare provider, finding the right one can feel much like dating — overwhelming to find someone who shares the same values, meets your needs, and with whom you feel a connection. However, finding an attentive, caring and knowledgeable therapist can pay dividends on your mental well-being.

“Working with a provider with whom you have a strong and trusting relationship can have a significant impact on the success of mental health treatment. That’s why it’s important to find someone who aligns with your needs and makes you feel comfortable and heard so you can make progress in your mental health journey,” notes Dr. Shakira Espada-Campos, associate chief of behavioral health at virtual care provider MDLIVE.

While finding the right provider can seem daunting, according to Dr. Espada-Campos, there are a few simple things to keep in mind that can help you find the right match:

1. Understand your needs first

When it comes to your initial search, look for a provider that meets your basic needs. First, determine whether you need a psychiatrist or therapist. While psychiatrists and therapists can provide treatment for many of the same issues, psychiatrists are doctors who can diagnose psychiatric conditions and prescribe medication, while therapists are licensed providers who can assess and support emotional or behavioral health concerns through talk therapy. Once you know the type of professional you’re looking for, do some digging into what a potential provider offers. Does their experience and specialty areas meet your needs? Do they offer night and weekend appointments? Doing the research upfront to determine compatibility at the base level will help minimize unexpected issues later.

2. Location doesn’t have to be a dealbreaker

Virtual care has become an increasingly popular option for mental health services, as it provides private and convenient access to quality care in a timely manner. In fact, many health plans and employers have expanded benefits to cover virtual mental healthcare services. This has allowed for the “dating” pool to expand, meaning it’s easier than ever to find a provider that fits your needs — even if they’re in a different zip code. Building an ongoing relationship with a virtual therapist or psychiatrist is just as meaningful as it would be with an in-person provider.

3. Dig deep on the first date

Once you’ve found a provider that meets your needs, the first visit can help illuminate further. Just like on a first date, you may be apprehensive of coming on too strong by asking a ton of questions, but doing so offers the perfect opportunity to see whether the therapist is a match for you both on and off paper, which can lead to a trusting and healthy relationship in the long run. Some questions that may help gauge your compatibility include: What is your training and background? Do you have experience with the issues I am facing? How can we work together to achieve my goals? What does a typical session look like?

4. Recognize when it’s time to move on

As with any relationship, the initial stage may be enjoyable, but then you start to get a nagging feeling that something isn’t working. The same can be said for working with a therapist. Sometimes, a provider isn’t the right fit; and that’s OK. If you find that sessions aren’t making you feel better generally, you’re not making progress with the goals you established together, or you feel they are not making adequate space for you, it might be time to find a different provider. No one should be forced to settle in a relationship, romantic or otherwise, if it doesn’t feel quite right.

5. Breaking up isn’t hard to do

There are many fish, er, mental health providers in the sea, so you shouldn’t feel pressured to stay with one simply because you chose them originally. For example, MDLIVE’s platform makes it easy for you to choose from an extensive list of licensed therapists and board-certified psychiatrists, schedule an appointment, and change your provider at any time if you feel it isn’t quite working out. When you do feel it’s time to cut ties with your therapist, it's important to be transparent — simply explain to your provider that you plan to end your treatment with them in your next session. This offers an opportunity to evaluate your work together and may also help you reflect on what you might need in a future provider.

Recognizing your wants and priorities in a mental healthcare provider can help make the process of finding the right therapist a bit more seamless.