As we know, the size of your waistline can be greatly affected by diet and exercise. Today, we’re going to share with you the top four moves to whittle that waistline!

1. Wood choppers
Stand up straight holding a weight above your head with both hands. Start twisted facing slightly to your right (twist at your waist not your feet). In a chopping motion bring the weight down diagonally across toward the left side your body. To end you will be facing left and you will have a slight bend in your knees. Perform three sets of 12 reps on each side.

2. Russian twist
Sit on the floor with your knees bent, feet hovering above the mat. You will be balancing on your sit bones. Holding one dumbbell with both hands. Twist toward your right, then quickly, with control, twist toward your left. The only movement should be coming from your waistline; your feet should not move in space. Perform three sets of 12 reps on each side.

3. Bicycle
Lay on your back with your hands behind your head and neck for support. Your upper body is flexed forward and your legs are lifted off the mat in a table top position. Extend your right leg out long. Twist your upper body toward your knee that is still bent, bringing your right elbow to your left knee. Be mindful to keep the bend knee at about 90 degrees. Twist to the other side and extend the left leg long. Perform three sets of 20 reps on each side.

4. Toe taps
Lie on your back knees bent feet flat on the floor. Flex your upper body forward, hands hover the mat palms facing inward. Close the space between your ribs and your hips and reach your right hand toward your right foot. Return to center and reach the left hand toward the left foot. Perform three sets of 30 reps on each side.

Head over to Instagram @MyHealthSpin to check out a video demonstrating these four moves!

To learn more about women’s health check out the Women’s Mind Body Wellness Summit. It contains 6 interviews by top female health professionals plus two workout videos and 3 bonus videos on mind-body wellness with MyHealthSpin Founder Lori-Ann Rickard.

The post The 4 Best Moves to Whittle Your Waistline appeared first on MyHealthSpin.

It can be asymptomatic
Sometimes women don’t even know they have HPV. They go in for their yearly pap and they get tests results that the doctor found “bad cells.” This doesn’t always mean that you have HPV, it just means that there is some sort of abnormality. A follow up pap is done to figure out if there’s a problem and what steps to take next.

It’s not uncommon
Most people will contract HPV in their lifetime. Although a lot of people don’t know about HPV it is extremely common. In fact, several of your friends may have it and you may not even realize.

It’s actually pretty easy to get
The most common mode of transmission is through sexual contact. However, HPV can be transmitted through things such as hot tubs. That’s right, hot tubs.

Condoms don’t always protect you from HPV
This is not to say that you not need to use condoms, you do. However, since a condom doesn’t cover the entire genital area HPV and other STDs can be easily transmitted. Therefore, it’s always important to get yourself and your partner tested.

To learn more about women’s health pick up the Women’s Mind Body Wellness Summit TODAY! Use promo code BEWELL to receive 50% off! The WMBW Summit includes 6 interviews from top female health leaders plus 2 bonus workout videos and 3 mind-body wellness videos from HyHealthSpin Founder Lori-Ann Rickard!

The post 4 Things You Need to Know About HPV appeared first on MyHealthSpin.

Agave
Agave comes from a cactus and has a syrup like consistency. Most people think that it’s healthier than regular table sugar, but you need to be careful. Agave is high in fructose, which is high in calories, and it’s not something produced by the human body. So agave is an OK option in moderation.

Stevia
Stevia is a natural, no calorie sweetener. It is an excellent alternative to other sweeteners. You can use it on a daily basis. Be picky about the brand you use, though. Make sure it’s not non-GMO.

Sugar alcohols
One common sugar alcohol is xylitol. Sugar alcohols are not calorie free like most artificial sweeteners, but they don’t cause tooth decay. Xylitol has such a great taste even kids will love it! They won’t even know the difference.

Coconut sugar
Coconut is all the rage right now. People use it for everything. It can also be used as a sugar substitute. It’s easy for your body to digest, low glycemic index and it’s not full of a ton of toxic chemicals like other sugar alternatives.

Dates
Believe it or not this tiny dried fruit can act as the perfect sugar substitute. Dates contain sugar (they aren’t a form of sugar), but they’re also high in fiber so they’re a win-win.

Avoid…

As you probably noticed, not all sweeteners are equal. What sweeteners should you avoid?

High fructose corn syrup
It’s no secret that high fructose corn syrup is bad for you. It’s found in many prepacked products and it can lead to weight gain and obesity. Avoid all foods that contain high fructose corn syrup. Be careful: a lot of companies have tried to use different words for high fructose corn syrup to try and trick consumers. Look for words like glucose syrup or maize syrup and avoid products containing them.

Aspartame
Aspartame is advertised as a zero-calorie sweetener. Because of this, people use it–way too much of it. Even though it doesn’t contain any calories, studies have shown that it can cause weight gain and the chemicals in it can even cause cancer! Avoid this type of sweetener at all costs.

For more healthcare news and tips daily follow us on Twitter, Facebook & Instagram.

The post 5 Sneaky Sugar Substitutes appeared first on MyHealthSpin.

There are two types of thyroid disorders; hyperthyroidism and hypothyroidism. The ladder of the two is most common and means that your thyroid functions below its optimal level.

Hyperthyroidism means you have too much of the main thyroid hormones (T3 and T4) in your blood stream. Hypothyroidism is extremely common in women and can lead to a whole slew of problems, such as chronic fatigue syndrome, fibromyalgia, irritable bowel syndrome (IBS), and migraines.

Today, we are going to discuss the signs and symptoms of hypothyroidism, as well as what you should do if you think you may have a thyroid disorder.

1. Unexplained weight gain
Have you noticed your pants are fitting a little tighter and you’re carrying a little more weight around your mid-section? If you’ve been good about cutting back on sweets and treats after the holiday it could be an issue with your thyroid. The thyroid releases hormones that regulate your metabolism. And a sluggish metabolism will lead to weight gain.

2. Fatigue
Do you feel exhausted despite the fact that you’re getting 7 to 8 hours of quality sleep each night? Do you feel like you just can’t keep up with the demands of the day? People with hypothyroidism experience debilitating fatigue and lethargy, to the point that they feel like they need to sleep throughout the day. People with hyperthyroidism have the opposite problem. The hours between 11 p.m. and 3 a.m. are their best time, they feel most productive and ready to take on the world, which poses an obvious problem for those who work a regular 9 to 5 job.

3. Increased sensitivity to cold
Are you the person who’s always cold? The thyroid regulates temperature so if you’re constantly cold, especially in situations where you shouldn’t be, it could be because your thyroid is acting up. One of the best ways to check thyroid function is to take your temperature under your armpit first thing in the morning after waking up before getting out of bed. It works best if you use a mercury thermometer. If your average temperature over a couple week period is less than 97.4 F it is likely you have a low thyroid.

4. Dry hair, hair loss, or thinning hair
Do you pull out clumps of hair from the drain after you take a shower? Another common sign of thyroid issues is hair loss or dullness. If you’ve recently started to lose more hair than normal, it could be a sign that your thyroid is not functioning properly. Another sign to look for is in the eyebrows. If the outer sides of the eyebrows (the parts closer to your ears) are thinner than the rest, this is a common sign of low thyroid.

5. Irregular periods
It seems like an irregular period can be a sign of a lot of diseases and disorders. However, it is important to keep all things in mind when trying to figure out if you are having problems with your thyroid. Watch for any changes in your period, for example, a significant shortening or lengthening of duration or an increase or decrease in flow.

So, what can you do about it?
First, if you suspect you have a problem with your thyroid, schedule an appointment with your doctor. They can do a blood test (make sure they check for free T3, free T4, reverse T3, thyroid antibody’s and TSH). Most doctors only check thyroid stimulating hormone (TSH) which doesn’t paint the whole picture.

Second, start checking your basal temperature. Do this first thing in the morning before getting out of bed. If your temperature is below 97.4 F, you may have a thyroid problem.

Third, increase your iodine. Taking an iodine supplement is always a good idea. The thyroid needs iodine to function, so upping your iodine can cause a great improvement.

I hope you have found these signs and symptoms of hypothyroidism helpful!

To learn more about women’s health check out the Women’s Mind Body Wellness Summit. It contains 6 interviews by top female health professionals plus two workout videos and 3 bonus videos on mind-body wellness with MyHealthSpin Founder Lori-Ann Rickard.

The post 5 Signs of Hypothyroidism appeared first on MyHealthSpin.

I have always been passionate about women’s healthcare. It’s so important to me that women take care of their body, as well as their mind. Last year I put together the Women’s Mind Body Wellness Summit. Throughout my life and career I have been fortunate enough to connect with many amazing female thought leaders. These are strong, empowering women and I couldn’t wait to share them with you! The WMBW Summit discussed all of today’s hard hitting health and wellness questions such as; signs and symptoms of heart disease in women, the best types of cardio exercise, how to feel comfortable with your child’s daycare facility, as well as easy ways to improve your nutrition on a daily basis. If you missed out on any of the action you can pick up the Women’s Mind Body Wellness Summit today! Use promo code “BEWELL” to receive 50% off! It includes 6 interviews from top female health professionals as well as 2 workout videos and 4 bonus videos from myself, MyHealthSpin founder Lori-Ann Rickard! It’s the perfect way to jump start your new year!

Whatever your goals may be, if you believe in your self you can achieve them. It won’t happen overnight, but if you break things up into stages, your goals will be less overwhelming and easier to stick to!

Wishing you a safe and healthy 2017!

The post What’s Your Wellness Focus? appeared first on MyHealthSpin.

The terrible part is heart attacks may be preventable in some cases. Sadly, signs and symptoms of heart attacks in women are often overlooked. Women and even their doctors brush symptoms off as “anxiety,” or “all in their head.” However, the same lack of concern is not shown for men when they present with symptoms characteristic of a heart attack.

It’s time that we take matters into our own hands. Unfortunately, a lot women do not survive their first heart attack. As women it is extremely important that we are able to recognize the signs and symptoms of heart disease, as well as ways to prevent it.

It’s especially important at this time of year – winter. Being outside in the cold, and especially shoveling snow puts a huge stress on your heart. Snow is heavy. I recently learned that on a day of heavy to medium snow fall the average driveway can have up to two tons of snow on it! Second of all, shoveling is cardiovascular, which raises your heart rate and blood pressure. Plus, the frigid winter air causes blood vessels to constrict allowing less oxygen to go to the heart. Combine the two and it is a recipe for disaster.

It’s important to keep all of these things in mind when it comes to your cardiovascular health. Every minute a woman dies from heart disease. Please don’t be another statistic. Get control of your health today! To learn even more on women’s heart health you can check out my interview for the Women’s Mind Body Wellness Summit with Dr. Joan Crawford. She is an Osteopath who specializes in women’s cardiovascular health. She is an advocate for women and has even worked on the Go Red campaign!

The post It’s Time to Get Serious About Your Heart Health appeared first on MyHealthSpin.

First, drink some water
How many of you have woken up in the morning (whether after a night of drinking or just staying up late) with your heart beating out of your chest? That’s dehydration! Aim to drink at least 32 ounces of water first thing after waking up in the morning. This helps saturate your tissues and gets your digestion moving. What’s even better for that dehydrated feeling? Electrolyte water. Your sodium, potassium and calcium are all out of whack and you need to fix that. Grab a bottle of coconut water, it tastes delicious and it’s great for your body!

Next, break a sweat
Get out of the house and hit the gym! Or put on a heart-pumping workout video. Sweating will help to release all of the toxins floating around in your system. If you’re still feeling a little queasy from your New Year’s Eve celebrations the gym may be the last place you feel like going. But trust me, after about 5 minutes you will feel like a whole new woman! Just keep it at a lower intensity.

Lastly, eat a nutritious meal
After you workout you need to rebuild the muscle you just broke down. Grab some eggs, some multigrain toast and some veggies and whip yourself up an omelet. Even if you didn’t make it to the gym it’s still important to eat a nutritious breakfast. Your body is lacking essential vitamins and minerals which is why you feel so lethargic and run down. Stay away from greasy food and opt for nutrient dense choices!

Your body is drained and needs some love and it’s time for you to take care of it. If you’re really looking to kick start your New Year pick up the Women’s Mind Body Wellness Summit! It’s a six-part video series focusing on women’s health. It also includes four never before seen bonus videos and our broadcast notes! P.S. One of the bonus videos is a 15-minute at home total body workout! You don’t even need to leave your living room!

The post 3 Tips to Cure Last Year’s Hangover! appeared first on MyHealthSpin.

Set realistic goals
It’s not realistic to think you’re going to lose 50 pounds by February 1^st. Or that you’re going to make it to the gym every day for a whole month. Instead set a goal to lose one or two pounds a week and to get to the gym three days a week. If your goals are unrealistic they will be impossible to attain.

Make a plan
A goal without a plan is just a wish. Take time to figure out just how to execute your goals. Set aside a schedule for when you have time to go to the gym. Or meal prep on Sunday night to have all of your food prepped for the week so you can still eat healthy even when life gets hectic.

Don’t beat yourself up
Don’t be hard on yourself if you fail. If your goal was to cut sweets from your diet, it’s okay if you cave and have a piece of cake. Just start back after that.

Write down your goals
This will help you visualize exactly what you want to achieve. I’ve always found it helpful to create a vision board. Or get a journal and write stuff down. Keep track of your achievements and your failures. Write down how your day went. Write down what aspects helped you to meet your goals for the day, or what challenges presented that threw you off. This will be extremely helpful for the future.

Get your friends in on it
It can be hard to keep your resolutions if those around you are indulging in the things you’re trying to avoid. Ask your friends to skip cocktails with you. Or see if you can get a girlfriend to hit the gym with you.

It feels really good mentally, and physically, when you stick to your goals. Focusing on mental wellness is extremely important to me. If you think you need a little extra help with your wellness goals this new year pick up the exclusive Women’s Mind Body Wellness Summit!

The post 5 Tips for Keeping Your New Year’s Resolutions appeared first on MyHealthSpin.

Get moving
If you’ve been slacking on your regular exercise routine it’s time to get back in the game. One of the best ways to start feeling back to normal is to get moving and break a sweat. It can be hard to get to the gym around the holidays but the excuses are over. It’s just 30 minutes a day. When your clothes start to fit better you’ll feel more like yourself.

Cut sugar
After indulging on cookies and other desserts these past few months your body is on sugar overload. We all know that refined sugar contributes to being overweight and bloating. This will help you lose those added holiday pounds in no time.

Drink more water
Water helps to flush out toxins. It will also give your skin that sun-kissed glow!

Declutter
Strive to put your Christmas decorations away ASAP. Having your tree up and decorations all around the house makes it feel cramped and cluttered.

Go for a walk
Getting outside and feeling the fresh air will make you feel better instantly. Plus, it will help burn off those extra pounds.

Laugh
Laughrer is the best medicine. And it will get your core muscles working. Hello abs!

Focusing on getting you mind and body back in to shape after the holidays is so important. If you would like some help pick up the exclusive Women’s Mind Body Wellness Summit! It includes 6 interviews with top female health professionals and as an added bonus 4 bonus videos plus our broadcast notes.

The post 6 Ways to Bounce Back After the Holidays appeared first on MyHealthSpin.

Volunteer your time
Sign up to be a bell ringer for the Salvation Army. Or spend your Saturday providing meals to the homeless.

Sign up to help a family in need
There are so many families who can’t afford gifts for their children or can’t afford to have a holiday meal. When my girls were in high school there was a program to adopt a family. Each classroom took on a family that could not afford certain things at the holidays. All of the presents were wrapped and hand delivered for the children to open. It really made my girls feel good.

Invite someone to spend the holidays with you
Sadly, there are so many people who don’t have anyone to spend the holidays with. No one should be alone. If you want to help spread the holiday cheer invite an elderly neighbor to eat with you. It will make your day and theirs.

Donate household items or money
It always seems that we acquire so much stuff at the holidays. I have a friend who had a rule for children; for every toy they got at Christmas they had to donate one to charity. It’s the perfect way to give and declutter!

Focusing on wellness of the mind is really important during the holiday season. If you’re interested in more ways to center your mind pick up the Women’s Mind Body Wellness Summit today!

The post Give To Others, Receive Personal Joy appeared first on MyHealthSpin.