James' World 2

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There’s one night, in particular, I remember most. It was my third night of zero sleep and the light was growing brighter in the living room — I had transitioned to the couch after tossing in bed for close to four hours. “Please,” I pleaded aloud. “Please, just fall asleep.” I was panicking, thinking I may never sleep again and that I’d end up in the hospital with delirium or drop dead from exhaustion on a city street. (Spoiler alert: neither happened.)

Insomnia can be an insidious, strange affliction, in that the more you care about its effects, the worse it gets. Though insomnia can be caused by a variety of issues, including physical and psychological factors, for many people a few sleepless nights can snowball into what’s referred to as sleep anxiety — wherein your worry about falling asleep feeds the cycle of diminished sleep. This cycle can feel impossible to break, especially for those of us who are already prone to other forms of anxiety and obsessive thinking. Sufferers usually grow more and more anxious as the night draws closer. Reigning in the anxiety usually means rejiggering how your mind thinks about sleep.

First, a few facts about types of insomnia. It can be acute (short-term) or chronic (usually defined as at least three times a week for at least three months), as well as onset- (have trouble falling asleep) or maintenance-based (have trouble staying asleep). It can be primary, in that it has no outside causes, or secondary, wherein it’s linked to periods of intense stress, mental illness, physical pain, sleep apnea, or a variety of other things. Speaking to a professional can be helpful in homing in on the root cause and can be especially important for those struggling with secondary insomnia caused by mental illness.

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You can lose a lot more weight when you get informed about calorie burn.

Now that I understand an appropriate diet for my height and level of exercise, it’s been much easier to lose weight and keep it off.

I’ve been overweight for much of my adult life, and it’s something I’ve long wanted to change. I tried and failed many times to address it because I misunderstood the value of exercise.

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Photo by Toa Heftiba on Unsplash

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If you want to start lifting heavier weights, a full-body strength workout is a must to add to your routine. And you don’t need to go overboard on the number of exercises to get it done.

When you’re looking to get stronger, the exercises you choose and how you program your workout become particularly important, ACE-certified personal trainer Sivan Fagan, C.P.T., owner of Strong with Sivan, tells SELF. As for the exercises that’ll help you get stronger, the best bang for your workout buck is going to be big, basic compound movements—think squats and rows rather than leg extensions or bicep curls. Because these exercises activate large muscle groups, you’re also going to be able to load them up with more weight than you would for moves that isolate smaller muscles.

Then comes how you program your workout. If your goal is to build full-body strength, straight sets—where you complete one set, rest, then go back to the same exercise for one or more work-rest periods—are going to be a better way to accomplish that than circuits, where you go from one exercise to the other without resting, says Fagan. Circuits keep your heart rate up (and add a cardiovascular boost), but they don’t give you the recovery you need to lift heavy weights set after set.

Which brings us to our next point—a really important one. When you’re strength-training with the specific goal of getting stronger (rather than for general fitness, or to build muscle or endurance), you need to rest longer than you may think, says Fagan. That’s why in the full-body workout she created below, you’ll be resting a full two to three minutes after each set.

“You should rest enough so your heart rate goes back to baseline,” Fagan says. “The goal is for you to feel like you are very close to almost full recovery here, in order to feel like you can repeat the same amount of reps at the same amount of weight for three or four rounds.”

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For a brief time in 2017, fidget spinners were inescapable. They lined the shelves of department stores and gas stations, and teachers struggled to manage the sudden influx of twirling plastic devices in classrooms.

But fidgeting didn’t start with the spinner.

Whether it’s flicking a pen, tapping our legs, or fiddling with our hair, fidgeting has long been a standard piece of the human behavioral puzzle. While the science on exactly why we fidget isn’t completely settled, research has already provided us with some strategies we can employ to help make it more productive for our cognitive processes—and less distracting for the people around us.

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The good news is that upping our current step counts by even a few thousand additional strides most days could be a reasonable, sufficient — and achievable — goal.Credit…TraceyAPhotos/iStock

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