Posts tagged with "stress relief"

by Mina Tocalini for use by 360 Magazine

Best CBD Gummies For Sleep

Best CBD Gummies for Sleep: Top Brands In 2021

The human body keeps itself in balance to ensure overall wellness. However, due to exposure to various factors, we experience different discomforts that are temporary or last a lifetime. Pharmaceuticals do their part in providing medications to help people feel better. Nevertheless, alternatives such as CBD can also help in relieving various symptoms. CBD is available in multiple forms, including gummies. If you are having trouble sleeping, CBD gummies can assist you to rest better and enhance your general wellbeing. The market has many brands to choose from, and you should go for only the best CBD gummies for sleep. Such are high-quality and contain safe, effective ingredients. Below is a guide about premium CBD gummies you should consider using and additional information regarding CBD.

Top 5 CBD Gummies Brands for Sleep

Standards We Followed While Choosing The Best Gummies for Sleep

The CBD market has a variety of brands to consider using. Nevertheless, they are made differently and vary in quality and components. We used various factors when choosing the best gummies for sleep to add to our guide. They include the following.

Type of Hemp

The best CBD gummies are made using cannabidiol from organically grown hemp. Such hemp is free of chemicals such as herbicides, pesticides, and fertilizers. While some CBD companies source hemp from farmers in different locations, others have their own hemp farms. Popular locations for high-grade, organic hemp are Colorado and Kentucky. However, brands can get hemp for other areas as long as it is organic and high-quality. Nevertheless, U.S.-grown hemp is known to be high-quality due to the strict regulations put in place.

CBD Extraction

CBD manufacturers use different methods when it comes to CBD extraction. However, avoid brands that use solvents such as butane, as they are dangerous to your health. The best CBD extraction method involves using CO2 (carbon dioxide). The procedure provides pure CBD with no contaminants to help users alleviate different symptoms. Companies use CO2 in its supercritical form to remove CBD from hemp.

The process is environment-friendly, as CO2 is reused in the extraction. Besides, carbon dioxide is safe. We breathe out the gas, plants utilize it, and it is used in carbonated drinks. Nonetheless, the method is expensive, and some top CBD brands utilize ethanol instead in making CBD from hemp plants.

Potency Options

CBD brands provide gummies with different strengths. However, many leading brands offer only one potency to use, but a few provide more CBD amounts (per gummy) to consider buying. The potency you choose depends on whether you are a beginner or an experienced user. When a brand provides low-potency gummies, and you have been using CBD for a while, you can consume two gummies per serving instead of one.

Lab Testing

The best CBD manufacturers take their products through third-party testing aside from in-house tests. Independent tests provide you with a neutral look into CBD formulations such as gummies, and the third-party lab should be reliable and certified. Lab experts check CBD gummies for cannabinoids present and contaminants such as heavy metals, microbials, and pesticides. However, the lab report should be quickly accessible on a manufacturer’s website.

Check the test results to ensure you know what you are consuming. Some CBD companies use batch numbers on the containers, which you utilize to access lab outcomes. Others add QR codes on the packaging. Scan the code to see the tests results of the CBD gummies you buy.

Transparency

There is more to transparency aside from providing fast access to lab results. The best CBD brands are also open about their manufacturing processes and ingredients. They have detailed product descriptions on their websites, which also explain the production steps. That way, you get to know more about CBD edibles, which helps you make a purchasing decision. However, some brands also have informative CBD articles on their websites. You get to learn more about CBD from experts and get a better understanding of the hemp derivative.

Brand Reputation

The CBD gummies brands in our guide all have a good reputation. They are known for providing high-quality edibles to help you sleep, among other wellness benefits. You should spend money on a reliable brand that has most customers happy and satisfied. Various leading CBD brands have thousands of customer reviews applauding them for supporting wellness through various products.

The feedback also helps you know a product from the users’ point of view. A brand gets an excellent reputation for offering high-grade, safe CBD products and having many satisfied users. A manufacturer’s word is not enough.

Customer Service

The customer service of a CBD company also matters. Buy CBD gummies from a brand with responsive customer support. That way, you get immediate, professional responses to your concerns and queries. Apart from calling and emailing, the best brand is also available on social media platforms, so you have alternative ways to contact the manufacturer.

5 Best CBD Gummies Brands for Sleep In 2021

If you are having trouble sleeping this year, try using the best CBD gummies for sleep. Gummies are delicious, discreet, and convenient to consume wherever you are. Below is a review of the five best brands you should consider when buying CBD gummies for better sleep.

#1 Fab CBD: Best Overall

Fab CBD is a recent brand on the cannabidiol market. A comprehensive review of Fab CBD will tell you that the manufacturer provides some of the best CBD products. It offers various high-quality CBD products, including gummies that provide wellness benefits. The company utilizes organic hemp from Colorado to make high-grade CBD that helps users manage symptoms such as pain, stress, and anxiety. Fab also takes its CBD gummies through third-party testing at Pro Verde Laboratories and uses all-natural components in the nighttime gummies.

You get Fab CBD nighttime gummies in an acai flavor, and each gummy has 12.5mg of broad-spectrum CBD. The chews have additional ingredients aside from cannabidiol that support healthy sleep. They include ashwagandha, L-Theanine, GABA, 5HTP, and melatonin, and they work together to calm your body and improve sleep quality. For example, melatonin is a substance your body makes, but it can also be manufactured and used in products such as CBD gummies. The component regulates the sleep-wake cycle to ensure you get the rest you need for a refreshed body and mind the following morning.

Each pack of Fab nighttime gummies carries 60 chews. The brand offers a 30-day return period within which you can return wrong or damaged items and get a refund or exchange. You can view the gummies’ lab report on the manufacturer website to know the ingredients Fab CBD utilizes. Nevertheless, the company also offers free shipping on orders amounting to $99 or more.

Highlights

  • Great Quality Hemp from USA
  • Listed #1 on laweekly.com for sleep gummies
  • THC-free and vegan friendly products
  • Great Brand Reputation
  • Products have no additives or dyes
  • Excellent user ratings

Pros

  • Colorado-grown hemp
  • Multiple types of gummies available
  • Third-party tested for safety, potency, and purity
  • CO2 extraction method
  • The Gummies comes with Melatonin
  • 30-day return policy

Cons

  • Due to the quality, their products are always out-of-stock

#2 Medterra CBD: Best Isolate

Medterra is another best brand of CBD gummies you should consider using. It utilizes organic hemp from Kentucky to make premium CBD formulations. Like other top companies, the brand third-party tests its CBD solutions to ensure customers get quality, safe products. The gummies are THC-free, non-GMO, and pesticide-free to safeguard your wellbeing.

These chews have a natural strawberry flavor that every user will like. However, each gummy offers your body 25mg of isolate CBD and 3mg of melatonin. Medterra sleep-tight gummies also incorporate other beneficial components such as lemon balm, chamomile, passionflower, and 5-HTP that boost the quality of sleep you get.

Each package of Medterra sleep gummies has 30 pieces. The company also provides a 30-day money-back guarantee. If you have any problems with the item you get on delivery, contact the company and return the product for a refund. The Medterra lab report for the gummies is easily accessible on the product page online. Get to know more about the edibles you buy before ingesting them.

Highlights

  • USA grown hemp
  • Four types of gummies available
  • Non-GMO & THC free
  • 100% Plant based
  • Offers shipping in USA
  • Good user ratings

Pros

  • High-quality & very transparent with the product
  • Organically-grown hemp
  • CO2 extraction technique
  • Third-party tested for purity and safety
  • Also Comes with Melatonin
  • 30-day money-back guarantee

Cons

  • Website is a bit clunky to browse
  • No review options on product page

#3 cbdMD: Best Flavors

cbdMD is a popular name in reviews of the best CBD brands. It offers several CBD products, and gummies are among them. They are delicious, gluten-free, and vegan and contain natural flavors and organic sweeteners. These chews provide the benefits you need to sleep soundly, and they are third-party tested for quality, purity, and safety purposes. cbdMD utilizes U.S. hemp to make premium CBD that alleviates various symptoms to enhance comfort among users.

Unlike previous CBD gummies that come in one flavor per container, cbdMD provides four flavors per bottle. They are raspberry, tropical, strawberry, and orange. The brand also provides three CBD potencies (per gummy) to choose from, which are 10mg, 25mg, and 50mg of CBD. However, these gummies contain broad-spectrum CBD, making them ideal for many users since they do not have any THC. The edibles also contain organic fruit flavor and vegetable juice for color.

You get cbdMD chews in 30-count jars, and the manufacturer provides a 60-day money-back guarantee for returns. However, the brand is also GMP-certified, and you can view the lab report on its official website.

Highlights

  • Hemp is from USA
  • GMP Certified
  • They offer a wide variety of product
  • Offers shipping in USA
  • Non detectable levels of THC Contents
  • Average user ratings

Pros

  • They offer a wide variety of product
  • 3 Flavor options available
  • Multiple tincture strength, up to 1500mg
  • Use all-natural ingredients
  • Third-party tested for purity, potency, and safety.
  • 60-day return policy

Cons

  • Not suitable for beginners
  • They only deliver to select countries

#4 CBDistillery: Best Broad-Spectrum

CBDistillery products include gummies and the brand is a leading company in the CBD industry. It utilizes organic hemp from which it makes top-quality CBD. The manufacturer also takes its gummies through independent testing to ensure customers get quality products at all times. The brand also uses cane sugar, natural flavor, and fruit juice in the gummies.

The chews are lightly sugar-coated and have a mixed berry flavor. However, each gummy has 30mg of broad-spectrum CBD and 2mg of melatonin to help you rest better. Every container has 30 mouthwatering gummies to enjoy, as you experience wellness benefits.

With the 60-day money-back guarantee, you have adequate time to return products and get a refund or have an item exchanged for another. You can easily view the lab report from the product photos on the brand’s website. However, CBDistillery is also ISO-certified, which enhances the company’s credibility on the CBD market.

Highlights

  • Made in USA
  • Very Transparent
  • Less than 0.5% THC
  • Offers shipping in USA
  • Third-party tested and non-GMO
  • Average user ratings

Pros

  • American-grown hemp
  • All-natural ingredients
  • Two types of gummies available
  • The sleep gummies comes with melatonin
  • Free shipping for US orders

Cons

  • Available in only one size and potency
  • Vey low amount of other cannabinoids

#5 Joy Organics: Best Formulated

Joy Organics gummies, like cbdMD and CBDistillery, rely on CBD to improve sleep quality. The edibles do not have additional components, but they still assist users to sleep better. That is because CBD can improve sleep quality without other ingredients. Joy Organics gummies are also lab-tested and THC-free to match the needs of many CBD users.

The gummies come in two different flavors to choose from green apple and strawberry lemonade. However, each gummy has 10mg of broad-spectrum CBD to help you sleep. These gummies are vegan and gluten-free and do not have corn syrup.

Each bottle carries 30 gummies, and Joy Organics offers a 30-day money-back guarantee. The edibles have an 18-month shelf life, so you do not have to worry about them going bad sooner. Use the product to improve sleep and relieve anxiety, stress, and inflammation.

Highlights

  • Manufactured in USA
  • 0% THC
  • No additives or dyes
  • Offers carbon neutral shipping
  • Very average user ratings

Pros

  • 100% organic hemp
  • Comes in Two delicious fruit flavors
  • All products are third-party tested
  • GMP-certified CBD products
  • CO2 extraction process
  • 30 Days return policy

Cons

  • Lacks special ingredients for sleep
  • Limited review options for customers

What Is The Science behind CBD and Sleep

Sleep is an essential part of life, and lack of quality sleep affects your overall wellbeing. It can make you feel tired and get irritable and derail your productivity at work and personal life. Medications come in handy to help people rest, but alternatives such as CBD are also helpful. Preliminary studies have shown that CBD, in general, can help with sleep. CBD gummies contain specific amounts of CBD, so you do not have measure servings. They are simple to use and available in mouthwatering flavors. However, more research is needed regarding CBD and improving sleep quality. Nevertheless, CBD offers calming benefits that help you relax and unwind to enable you to sleep easily.

Improving Sleep with CBD Gummies: How Does It Work?

For starters, CBD stands for cannabidiol, and hemp is rich in this component. It offers various health benefits, including improving sleep. CBD works with the endocannabinoid system (ECS) in your body to provide relief for various symptoms. The system regulates functions such as pain, mood, appetite, sleep, and immunity responses. CBD interacts with ECS receptors in your body in a manner that enhances wellness. Besides, CBD has calming and relaxing effects that soothe you to sleep and have a restful night.

There are three types of CBD, which manufacturers use in making gummies. Isolate CBD contains cannabidiol only and no other component from hemp. On the other hand, full-spectrum CBD entails multiple hemp elements, including cannabinoids, fatty acids, terpenes, flavonoids, and oils. These components work together to provide what experts call the entourage effect, which boosts CBD’s performance in your system. The cannabinoids include mainly CBD and minor ones such as CBC, CBN, CBG, and THC. Note that THC is the cannabinoid that makes people high. CBD does not cause such an effect but rather provides health benefits without intoxicating users. Do not be alarmed, though. Hemp contains only 0.3% THC or less, an amount that is too low to make users high. For that reason, hemp products such as CBD gummies do not lead to intoxication. The third type of CBD is broad-spectrum. It does not contain any THC but has CBD, terpenes, and minor cannabinoids to benefit your boy.

Will Any Type of Gummies Work?

No, any type of gummies does not help with sleep disruptions. Go for the best CBD gummies available, and the market offers them. Note that the FDA is yet to regulate CBD products, which calls for extra caution when making purchases. It is possible to come across low-quality gummies or mislabeled CBD edibles that can harm your health or fail to provide the relief you need to rest better. Market studies have confirmed the presence of poor-quality CBD products and those that contain higher THC levels than the legal amount.

Spend money on premium CBD gummies only, and a proper buyer’s guide of CBD gummies like the one you are reading can help you buy the right products. High-grade CBD has calming and relaxing effects that assist you to fall asleep, stay asleep, and wake up when it is time. However, some brands incorporate melatonin and relaxing components such as chamomile in their gummies to enhance the sleep quality you get.

Make sure the additional components are safe for your wellbeing to avoid adverse side effects. Melatonin is a substance your body produces, and it controls the sleep-wake cycle. It signals your brain when it is time to sleep. However, it can also be manufactured and used in wellness products such as CBD gummies.

Key Ingredients To Look for When Buying CBD Gummies

We have already looked into factors to consider when buying CBD gummies for sleep. However, when it comes to ingredients, there are a few things to keep in mind. Apart from CBD made from organic hemp, ensure the other components in the edibles you buy are all-natural and safe. Gummies contain flavors, color, and sweeteners, which should be from organic sources. Top brands use fruits and vegetable juice for flavor and color in gummies.

However, stevia is a natural sweetener and is a great alternative for artificial sugars that are terrible for your health. That aside, the best manufacturers also list all the ingredients they use in their CBD gummies. This is vital for users who have allergies. One can easily tell which products to avoid if allergic to a given ingredient.

That is not all. Choose gummies with organic tapioca syrup and not high-fructose corn syrup since simple sugars expose you to wellness troubles. You should also check the type of CBD present in the gummies you intend to buy. The kind you choose depends on your preference. If all you need from hemp is CBD, purchase gummies with isolate CBD. When you do not want to consume any THC but need CBD and other cannabinoids, gummies with broad-spectrum CBD are for you. However, if you do not mind ingesting minimal THC, full-spectrum CBD gummies are ideal for you.

Some gummies contain more besides CBD, flavors, and colors. They have components such as melatonin, chamomile, and lemon balm, which help you rest more easily and get the adequate rest you so much need.

The other aspect to consider here is whether gummies are CBD-infused or coated with cannabidiol. Go for edibles that are coated. when the gummies are coated with CBD, your body will have more of a chance to absorb the compound, and in the most effective way possible. When you take the time to savor the taste of the gummy by letting it melt in your mouth a little before chewing and swallowing, the CBD that the gummy has been coated in gets a chance to make its way underneath your tongue. The large area of mucus membranes in the mouth and under the tongue easily absorb the CBD, thus allowing it to completely bypass both the digestive system and the liver. When this happens, the compounds can quickly and more efficiently enter into the bloodstream. To learn more about coat gummies with CBD instead of infusing them click here.

Make sure you buy CBD gummies for sleep online from manufacturer websites where you are certain of getting authentic edibles to help you rest at night. You can also buy bundle packs instead of single bottles. Besides, CBD brands provide subscription plans that save you some money. Your orders are auto-shipped, so you will never lack CBD gummies. However, you can cancel, change, or pause your plan whenever you like.

Do You Need Any Prescriptions from a Doctor?

You do not need a prescription to use CBD products, including gummies. They are easily available online from brand websites, and you can order what you need for enhanced sleep quality. However, if you are on medication or have a health condition, speak to a doctor before using CBD products, including gummies. CBD interacts with some prescription drugs, thus affecting their efficiency. A qualified physician will guide you on whether you should use CBD, and if yes, in what dosage.

Dosage Information

CBD gummies come in various potencies ranging from 5-30mg of CBD per chew. If you are new to CBD products, start with low-potency edibles such as 5mg or 10mg a piece. Take one gummy an hour before bed to allow CBD to kick in at the right time since gummies go through your gut.

Starting with a low CBD serving allows your body to gently adjust to cannabidiol. If you do not get the relief you need after a week of using the same dose, you can shift to a higher potency gradually. However, if you have been using CBD for a while, you can try a stronger concentration for a change.

Do not substitute your medications with CBD gummies. CBD does not cure health conditions but rather alleviates symptoms. Avoid any brand that claims their CBD products treat diseases because that is not true. As mentioned earlier, you should speak to a doctor before using CBD if you are taking prescription drugs or have a health condition.

What About Travelling With The Gummies: Is It Legal?

For starters, hemp and its byproducts such as CBD are legal at the federal level. This is according to the 2018 Farm Bill that was signed into law. The regulation defines legal hemp as a herb that contains 0.3% THC or less. Most states have already legalized hemp, but a few are yet to do so. Therefore, before travelling with CBD gummies, check the hemp laws of your destination to ensure CBD is legal there. If it is not, then do not carry the gummies to avoid getting in trouble with the authorities.

Other Benefits You Can Get From Consuming CBD Gummies

Apart from improving sleep quality, there are more health benefits of CBD gummies. For example, they can relieve anxiety and stress. CBD has calming effects that alleviate different types of anxiety, such as social anxiety disorder and generalized anxiety. If you have had a stressful day, CBD’s relaxing benefit can help you de-stress.

The relaxing benefits of CBD provide you with a sense of calm that enhances your focus. You get to concentrate better when at work or in your personal life and achieve more. With less stress and anxiety, you pay attention to vital aspects of life and be healthier both mentally and physically.

CBD is also anti-inflammatory, a property that helps with inflammation-related conditions in your body. For example, you can take CBD gummies after workouts to ease soreness. Besides, inflammation also causes pain and CBD can assist with that.

What Are The Side Effects?

Quality CBD is safe and offers relief for different conditions, including sleep problems. Most users tolerate CBD products and do not experience any problems when using cannabidiol. Nonetheless, CBD has rare side effects such as fatigue, diarrhea, dry mouth, and changes in weight and appetite.

Keep in mind the factors we discussed earlier when buying CBD gummies to ensure you spend money on quality CBD edibles only. You do not want to consume products with more than 0.3% THC or those with low-quality components.

Final Thoughts

The best CBD gummies can help users sleep better. CBD does not only support healthy sleep but also relieves other conditions that affect quality sleep, such as stress and anxiety. CBD gummies are available in different flavors and potencies to use. However, if you are on medication or have a health condition, speak to a doctor before using CBD gummies. CBD is safe but has rare side effects. They should not bar you from using CBD products, considering many people tolerate cannabidiol. Besides, our bodies respond differently to wellness products. If you are new to CBD, start with low potency gummies before adjusting to higher strengths.

Mina Tocalini illustration for mental health article inside 360 magazine

How To Combat Loneliness, Especially Now

During the COVID-19 crisis, all of our lives have been disrupted. We’re not connecting with family, friends and colleagues like we used to, and it’s easy to feel lonely. To help some of the people I was coaching, I wrote down eight ways to combat this feeling and tested them on our business clients, executives, and even some friends. What they found was they could, indeed, address their own sense of being alone and fill their days with well-being and even happiness.

 I thought I would share those eight ways. 

  1. You can manage your mind. If you visualize each day as one filled with purpose and meaning, you will find that the act of being alone or distant from those you care about becomes less important. With a little practice, you really can train your mind to believe that it is happy without others. Seriously, collaborate with your mind. It will do exactly what it thinks you want it to do.
  2. Exercise is especially important. It’s an essential part of a healthy mind, body, spirit. Find a ritual every day that gets you up, walking, working out, biking…anything that is not sitting in a chair.
  3. Plan weekends where you are at public spaces. Visit a park, a hiking trail or a playground, and talk to other people. Wear your mask and introduce yourself. You will find that you and they will feel less lonely. I did a podcast once with a woman who was always on the airplane working in all kinds of places—much as I had been. She used to walk in the parks just to create the feeling that she was not alone. Neither of us were ever really alone, but we were often lonely. The walks always quieted our minds and engaged our spirits in healthy feelings.
  4. If you like to Zoom, set up a time with friends on a regular basis for tea or a cocktail hour. You will find that the week flies by as you look forward to the gathering, and the time spent together is priceless. Even with family, family Zoom time becomes remarkably sacred. It has in our home. But, our friends are also happily zooming in and we are all talking longer and deeper than we might ever in a restaurant.
  5. If you are a Facebook person, join some new groups. In these groups you  can share insights, things you have learned or want to know about, or possibly new career paths you want to explore. Our Rethink with Andi Simon group has been growing beautifully with professional women from across the globe who want to help other women become the “best they can be.” Sharing has become a gift for each of them.
  6. Book groups are terrific on Zoom.  Book clubs, where you can join others and discuss hot books together, are booming for good reason. If you have not joined one, find a theme that might reflect your own interests and see what you can do to get involved. Here is alink to some that are open for you to join.
  7. Tutor someone. Find ways to identify young people who would like a tutor for math or science or geology or anything that is your area of expertise. Sharing is an immensely powerful antidote for loneliness. The gift of giving will make your loneliness go away as acts of gratitude will make you feel purposeful and positive.
  8. Cook! Make something (for others or maybe just yourself) and sit and eat it slowly. Savor each bite and enjoy all the different flavors and tastes.

COVID-19 may be keeping people apart, but with a little ingenuity and effort, we can find ways to connect – with ourselves and with others.

About Andi Simon

Andi Simon, Ph.D. (www.andisimon.com), author of the upcoming book Rethink: Smashing the Myths of Women in Business, is a corporate anthropologist and founder of Simon Associates Management Consultants (www.simonassociates.net). A trained practitioner in Blue Ocean Strategy®, Simon has conducted several hundred workshops and speeches on the topic as well as consulted with a wide range of clients across the globe. She also is the author of the award-winning book On the Brink: A Fresh Lens to Take Your Business to New Heights. Simon has a successful podcast, On the Brink with Andi Simon, that has more than 125,000 monthly listeners, and is ranked among the top 20 Futurist podcasts and top 200 business podcasts. In addition, Global Advisory Experts named Simons’ firm the Corporate Anthropology Consultancy Firm of the Year in New York – 2020. She has been on Good Morning, America and Bloomberg, and is widely published in the Washington Post, Los Angeles Times, Forbes, Business Week, Becker’s, and American Banker, among others. She has been a guest blogger for Forbes.com, Huffington Post, and Fierce Health.

Rita Azar illustration for 360 MAGAZINE travel stories

Tips for Reducing Holiday Stress and Staying Mindful While Traveling

The holiday season is typically the busiest time of the year for traveling. People enjoy going to see family members or exploring new locations as they have time off from their jobs and schoolwork. This year, traveling may come with a bit more stress and anxiety due to the pandemic that people are facing around the world. The good news is that there are some things you can do to help reduce holiday stress, as well as stay safer while traveling.

“There may be fewer people traveling this holiday season, but there will still be a lot who do, and they need to know how to make it more enjoyable,” explains Katie Sandler, personal development and career coach. “Mindful travel is the key to reducing stress, staying safer, and making the most of your time traveling. This year will be a great exercise in mindfulness, which is something to be excited about.”

As an expert at using mindfulness, Sandler helps people not only reduce their stress, but also reach new goals. The key to traveling safely during the pandemic, as she points out, is in using the technique throughout the experience. By remaining mindful, travelers will go about their experience in a way that is conscientious and intentional. Just as with many things in life, this is an issue that comes down to learning to be more focused and plan ahead.

Sandler has created a recipe for mindful safe travel in the era of COVID, which includes the following tips:

  • Forget being spontaneous. This is not the time to be spontaneous. In order to help reduce risks and stress. Figure everything out ahead of time. Know about everything before you go do it. This goes for restaurants, excursions, and even visiting others. Call ahead so you can plan out as much as possible.
  • Know the rules and regulations. The rules today differ by city and state, so it’s important to know what they are for where you are heading. Get the information you need so that you are prepared. Whether it means all meals will be takeout, you will have to wear a mask, or you need to limit the number in your party, avoiding surprises will help keep things stress-free.
  • Get tested before you go. Getting a COVID test before you travel is a good way to help reduce stress and the spread of the virus. This way you will know that you are not unknowingly spreading it around wherever you may go.
  • Create a checklist to use. A checklist is a great way to ease the hassle of ensuring you have everything covered. Make a list of what needs to be packed, calls that need to be made, things that must be done before heading out, etc. This will prove much easier than trying to simply remember everything.
  • Make reservations wherever possible. This is a great time to make reservations for everything possible. Whether it’s at a restaurant, a tour company, or something else, this is a great way to help them limit the number of guests allowed in any one place at the same time.
  • Be kind and patient. People you come across while you are traveling are doing things differently, too, and it may cause them to be stressed out and provide slower service. Take that time to remind yourself to be in the here and now, and focus on being kind and patient.

“The holidays are a special time, and most of us still want to travel,” added Sandler. “While we shouldn’t live in constant fear of the virus, we should strive to keep being keenly aware of the situation and our surroundings. When we do that, we will reduce the stress and anxiety, help to keep everyone healthier, and still be able to enjoy life, even more than when we travel without being so focused.”

Through her personal development and career coaching services, Sandler has helped people in many different ways. From helping them to identify things holding themselves back to being able to achieve personal goals, she brings a crucial, helpful outsider’s perspective. In addition to personal achievements, she helps many people with their career goals, as well as working with companies to provide their team with impact training. Through her efforts, companies have been able to reduce absenteeism rates, motivate their team, reduce stress levels, engage their employees, and create a better workplace.

Sandler offers impact retreats, corporate impact events, and one-on-one coaching services. She has a bachelor’s degree in psychology and a master’s degree in mental health counseling, has a strong foundation in mindfulness-based stress reduction, and has worked in hospitals and private practices. She has also spent time as a research assistant at Johns Hopkins. Upcoming retreats include Reignite in Tulum, Mindfulness in Mykonos, Rewire and Renew in The French Alps, and Mindfulness & Mindset in The Hamptons. To learn more about Katie Sandler and her services, or to see the retreat schedule, visit the site: https://katiesandler.com/.

LIIFT4 Effective Strength Training Routine

Top 5 reasons why you need to strength train 2-4 times per week. By Beachbody Super Trainer and Creator of LIIFT4, Joel Freeman.

1. Effective Fat Loss: Weight training increases your body’s caloric burn during and after every session due to increased post exercise oxygen consumption. A cardio workout alone does not have this same effect. Strength training will also offset the negative outcomes that caloric restriction induces by telling your body to preserve and build muscle, preventing or reducing metabolic decline.

2. Muscle mass IS your metabolism—the more muscle mass you have, the more calories you burn at rest. After the age of 30, physically inactive people can lose 3-8% of their muscle mass each decade and can even increase after the age of 60! This results in a reduced metabolism, which makes it much easier to gain weight and result in limited physical ability to participate in daily activities like carrying grocery bags, cleaning the house, climbing a stair case, etc. Lifting weights is the most effective way to help our bodies preserve and build muscle as we age.

3. Carves Sexy Curves: Lifting maintains and builds new muscle that will help create an aesthetically pleasing hourglass shape: round shoulders, tight waist, and defined legs, perky rear, etc. While most men understand these benefits, women tend to fear becoming “bulky” if they lift weights. Women simply do not have enough natural testosterone to accomplish this. With proper diet, the result will always be sexy, tight curves.

4. Stress Relief & Improved Sleep:  Just 5 minutes of exercise can trigger anti-anxiety responses in the body. Those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not. Since stress is a common cause of sleep issues, reducing stress can also improve your ability to fall asleep faster, sleep deeper and wake less often.

5. Boosts Confidence: If you’re not happy with yourself first, how can you be happy for anyone else? Self-confidence can lead to an overall healthier lifestyle and looking and feeling better is a great start to improve upon yourself, your relationships and work performance.

How to maximize your results in your sessions when you are strength training 2-4 times per week.

1. Weight training with enough intensity and selecting the right weights are essential to maximize the results. Lift 5 more pounds if your last set wasn’t challenging enough. It should be challenging! Progressive overload will keep your muscles engaged and advancing past plateaus. You are challenging your muscles, so they can grow and get stronger all while burning the maximum number of calories every workout.

2. Eat enough protein. Protein is the building block of muscle, and if you’re not getting enough your body can’t repair and build the muscle you’re asking it to after a strength training session. Try eating 0.8-1 gram of protein per pound you weigh every day.  Select high quality proteins like lean meats, fish, eggs, dairy, beans, nuts & seeds, and even tofu. If you have a difficult time consuming enough protein from foods, add a protein shake as a snack or right after your weight training session.

3. Try to get 8 hours of sleep.  Sleep is one of the times your body produces the most growth hormone, therefore the more sleep you get the faster your muscles will recover and build from weight training exercises.

4. Be consistent! Building muscle takes time. Keep lifting and challenging your muscles and your results will show.