November 25th is the International Day for the Elimination of Violence Against Women.
As a health and fitness blog, our usual focus is on physical health, giving you the resources to feed your body in healthy ways and engage in heart and brain-healthy work outs. To a lesser but equally important extent, we also break into mental, social, and emotional health.
Today we touch each of these elements of total wellbeing by talking about what happens when women are exposed to violence. Not only is it a matter of physical safety, but a matter of psychological, emotional, and social welfare.
Observing this day affords us the opportunity to recognize a problem that affects an alarming number of women worldwide, and to express our solidarity with all victims of violence.
Consider that women who experience violence may need medical care and/or mental health services. Now consider that they may have children who witnessed or were affected in other ways by this violence who are now also in need of care to address trauma, behavior issues, and other potential concerns. This builds a harmful cycle of violence and trauma that can continue for generations.
In addition to perpetuating this cycle, violence against women is significant enough to have an impact on systems like healthcare and social services.
Looking strictly at the economic side of things, the impact on health and social services amounted to over $8.3 billion as a result of domestic violence in 2003.6
To help focus our discussion, we will narrow our attention down to domestic violence. It is not strictly violence within an intimate relationship but can also refer to violence within families.
Additionally, because it is not just women who are on the receiving end of domestic violence, we would like to offer information than can benefit everyone by looking into the signs and symptoms of a potentially toxic relationship.
According to PsychCentral, these are some of the potential indicators of psychological abuse within a relationship:
If you, or someone you know, needs help, you can browse through resources by state, here.
The National Coalition Against Domestic Violence offers more diverse resources, including information about the National Domestic Violence Hotline the National Dating Abuse Hotline, the National Sexual Assault Hotline, and the National Suicide Prevention Hotline, to name just a few.
Don’t blame the victim, even if they flat out say “It was all my fault.” Remember that signs of abuse often include feelings of guilt or responsibility for the situation. Instead, make sure they know it’s not their fault.
Be a safe space for them. Leave your judgement at the door and simply listen.
Offer to call a helpline with them.
Create a safety plan. A safety plan can consist of a meeting place, agreeing on a safe word, a specific number of phone calls to alert you that something is wrong, and more.
For more thought provoking posts, look for topics like our article on Mental Health Stigma or, help calm anxiety and ease stress by reading our 5-Minute Guided Relaxation post. To access our monthly blog post highlights, subscribe to our newsletter today.
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There are a lot of reasons for dry eyes at this time of year. Dry outside air, your heater at home or in your car, the dry circulated air in nearly every public building, and windy days kicking irritants into your eyes. Add to that the dry air of airplanes, trains, and other modes of transportation for your holiday travels, and your eyes will be screaming for moisture.
Our eyes are irreplaceable, so we should care for and protect them as best as we can. The same way you’d use lotion on your skin, conditioner on your hair, and Chapstick on your lips, you should give the same attention to the health of your eyes.
Here are some ways you can help care for your vision:
01. Adjust and Limit Screen Use
Have you ever noticed that we tend to blink less when watching T.V, when using a computer, and when using our phones? Blinking helps our eyes distribute their natural moisture. The less we blink, the dryer our eyes will feel.
The remedy we’ve heard that is our least favorite, is the suggestion to remind yourself to blink more. It feels so unnatural to consciously blink and it’s not likely to be the most effective solution if you can’t remember to do it.
A more reasonable option would be to instill one or two eye drops into your eyes on television commercial breaks, to wear blue light glasses to filter the emissions from your phone or computer screen, or to place a protective screen on your device that blocks harmful light from getting to your eyes.
You can also simply take more breaks from screen-time to limit the amount of eye strain and dryness you feel.
02. If Possible, Limit Antihistamines
While they combat allergy symptoms, they can actually cause additional dryness to your eyes. They work by blocking your body’s response to allergens. Unfortunately, a typical response to allergens is watery eyes, so antihistamines can cause more discomfort if you tend to suffer from eye dryness.
Other Medications Cause Dry Eyes
According to an article by WebMD, other medications, that you may not be able to limit, can also cause dry eyes. Some of these include:
03. Do Eye Exercises
How often do we use the full range of motion our eyes are capable of? Probably not as often as we should. You can increase your exposure to bad puns and dad jokes to get some eye rolling in, or you can do some intentional eye exercises.
Eye exercises can help comfort your eyes when they have been focused on a single object (like a computer) for a long time. Here are just a few simple ones that you can commit to memory for later use:
Exercise 1: Pick out the farthest object in the room (or out the window) that you can see. Focus on it briefly, then move your eyes to something about half as far away. Focus on that for a few seconds before you shift your focus to something close to you. Do this exercise a few times.
Exercise 2: Use the 20-20-20 rule. Every 20 minutes of eye-straining work should be paused for 20 seconds so you can look at something 20 feet away.
Exercise 3: Without turning your head, use only yours eyes to look to your far left, then look to your far right. Then look all the way up and then all the way down. Repeat this a few times. Follow this with rolling your eyes 3 times to the left then 3 times to right.
Some free smartphone apps can send you notifications after a certain amount of phone use, or according to a timer if you want to monitor your computer or television time. This will help remind you that it’s time to rest your eyes and do some exercises. Some will even walk you through various eye muscle movements.
04. Turn Off Your Heater & Bundle Up
Running the heater creates a toasty and comfortable space in these cooler months, but it can wreak havoc on your hair, skin, hydration, and of course your eyes! Save your body and save on your electric bill by bundling up in blankets or warmer clothes instead of running the heater.
Another option is to run the heater before going to bed to warm up your space, and then turning it off so it doesn’t run all night.
If it’s just too cold to do without your heater, or perhaps you’re a “fan” of running the fan year-round, consider investing in a humidifier. You can also wear an eye mask to bed to help keep air flow from making direct contact with your eyes and drying them out during the night.
05. Keep Eye Drops Handy
Artificial tears or lubricating eye drops are a life saver for people with dry eyes. You can choose between the individually packaged vials that are usually preservative-free and disposable, or you can buy small bottles for extended use. There are also gel-like drops that can provide longer-lasting relief, but because they’re thicker, they may blur your vision temporarily. It may be preferable to reserve these for nighttime before you go to sleep.
Pro Tip: Try refrigerating your eye drops for an extra refreshing burst of relief.
06. Eat a Balanced Diet
Nutrients in your food can help give your eyes what they need to create tears and keep your eyes feeling fresh.
Vitamin A, which is known for being good for your eyes, can be found in carrots, eggs, and dairy.
Vitamin C is great for the blood vessels in your eyes.1 Increase your intake by eating oranges, kale, lemons, and broccoli.2
Omega-3’s are fatty acids that aid in your visual development and support your retina health. They also combat dry eyes.1 Find Omega-3’s in fish, avocado, flax seeds, chia seeds, walnuts, and soybeans.3
Vitamin E is an antioxidant that can help protect your eyes by fighting off free radicals. You can find Vitamin E in almonds, sunflower seeds, hazelnuts, and peanuts.1
07. Avoid Rubbing Your Eyes
It can be tempting to rub your eyes when they feel itchy and dry, but the best thing you can do is to avoid doing exactly that. Try to find relief in some of these other ways and keep hydrated to give your body the moisture it needs from the inside out.
For information on how to care for your eyes and your sinuses this season, read our article on How to Manage Autumn Allergens at Home. To learn more about the nutrients in your produce and whether freezing them strips their nutritional value, listen to our Podcast on Fruits and Veggies. To access our monthly blog post highlights, subscribe to our newsletter today!
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From time to time, LA Fitness clubs across the country participate in the efforts of non-profit organizations. A campaign you’re most likely to be familiar with at this time of year, is Toys for Tots!
By now, you may have seen some donation boxes at your local LA Fitness. If you haven’t been entirely sure what those boxes are all about, you’re in the right place to find out.
Toys for Tots is a charitable foundation organized and run by the U. S. Marine Corps Reserve. Its purpose is to bring joy and hope to America’s economically disadvantaged children through the gift of a new toy.
During the months of October, November, and December, new and unwrapped toys are collected and distributed to the less fortunate children in our communities.
Their efforts are largely supported by the work of U.S. Marines, Marine Corps League Members, Veteran Marines, as well as a diverse network of volunteers.
With the help of qualified social welfare and community agencies, Toys for Tots is able to identify the children in each community who would benefit from the toy donations.
Local businesses, like LA Fitness, then agree to host a space for toy collection boxes where people can donate toys. For several weeks, the boxes are available and accessible to all who wish to donate. The toys are then received by Toys for Tots, sorted, and distributed just in time for the holidays.
It’s easy to participate in campaigns like this one simply by donating a toy at the participating LA Fitness club nearest you. If you’re inclined to go a step further, you can do any of the following:
If you do not see a toy donation box at your local LA Fitness, keep in mind that Toys for Tots relies heavily on volunteer assistance and they may not have had the manpower to serve every interested business in the area. If you would like to donate a toy but are unsure where to find a drop site, you can follow these steps* to find the closest participating location:
2. Select your state and county from the drop-down menus and skip to step 4, or click the red button to enter your address and continue to step 3.
3. A list will appear that will show you the campaigns closest to the address you entered. Click on the first one, as that will be the closest one.
4. You will be redirected to the Toys for Tots website for the state and county selected. Find the tab at the top of the page that says: “Ways to Donate,” and choose “Donate a Toy” from that drop-down menu.
5. Here, you will find a list of all the businesses in that county that have a toy donation box. To make things easier, you can filter the list by zip code.
If you do drop a toy into one of our boxes, snap a photo for social media to help spread the word and encourage your friends to do the same! We can all be part of a child’s happiness this season, so let’s aim to make a positive impact however and wherever we can.
Keep an eye on the Living Healthy Blog for more ways to settle into the season of giving. To access our monthly blog post highlights, subscribe to our newsletter today!
*Instructions are accurate as of November 14, 2019. Changes to the Toys for Tots Website after this date may not be reflected here.
“There’s an entry level for everyone…Unless you’ve got doctor’s orders, you’ve got to start with something. Don’t let your head tell you, you can’t.”
Dave Ruby is a fierce athlete with an impressive drive and an even more impressive attitude. At age 59 and having competed in and conquered Triathlons all over the world, he is certainly a force to be reckoned with.
To give you some perspective, Dave Ruby has raced in Ironman and Xterra Triathlon Championship Competitions on 6 continents and has earned World and National Champion titles in addition to claiming multiple first place wins.
While his accomplishments are staggering, Ruby sets his focus on the enjoyment of his lifestyle and the benefits of cultivating a healthy body and mind. We interviewed him to find out how he manages his training and stays physically and mentally dialed in. After all, before he was Dave Ruby the Triathlete, he was a surfer, cyclist, and regular LA Fitness gym-goer.
To show you that the willingness to put in the work, and the enjoyment of that work, can take you from ordinary to extraordinary, allow us to take you into the life of Triathlete, Dave Ruby.
Where Ruby’s Fitness Journey Began
Before he started competing in Triathlons, Ruby enjoyed running, surfing, and cycling. One year, he decided he would enter his first Ironman run. As he ran, his body protested, and his mind told him this was something he should never do again. He has competed every year since.
We asked Ruby what many of you are probably thinking now. What got you back out there after that first punishing experience?
He responded that he learned to listen to the aches and pains in his body and take breaks to recover. Yes, that first experience was physically and mentally taxing, but caring for his body is what made the difference. It probably also helps that he is surrounded by others who also love the active lifestyle. In fact, his wife also happens to be a Triathlon champion!
The Transition to Competitive Training
Transitioning from training for the sake of living a healthy lifestyle, to competitive training for advanced challenges like Triathlons, was another turning point. Ruby reminds us that this isn’t an overnight change and that the body gets faster and more fit the more you continue to workoutwork out and test your limits.
There seems to be no active intention to give a little more to each training session because he genuinely enjoys the process. Race day is, in his mind, another (but more challenging) workout. We think this is likely the key to it all. The mindset doesn’t sit in the idea that this is just hard work; it revels in the process and enjoys the moment.
It’s true that for Ruby, sometimes it’s about setting a personal record and seeing himself outperform his prior abilities, but his favorite thing about competing is actually the travel and comradery! He enjoys the landscapes, the wildlife, and the people wherever he goes.
“I absolutely love traveling to far off places, seeing a new part of the world, [and experiencing] the heart of the area,” says Ruby. You are sure to find him “wandering like a local and experiencing the heart and soul of the cultures” when he’s not competing.
Preparing for Competition Day
All year long, Ruby keeps a base in terms of physical activity. “I put in 5 to 6-mile bike rides to train and do a lot of off-road bike rides,” he says. “While I’m out there, I look for wildlife, and enjoy it too. I enjoy the work. I strength train 3 to 4 times a week at the gym and swim,” he explains. Essentially, he strengthens the swimming, running, and cycling muscles so that they are conditioned for the type of work they need to do in competition.
His mental preparation looks a little different. There’s really no preparation beforehand because “running is a form of meditation” in and of itself, he says; “you get into a zone.” Perhaps the only thing he does differently, is the way he focuses his mental state before competition. He recognizes that “I’m out there to do the best I can for that day. A win isn’t a guarantee, anything can happen” (like a mechanical issue, an injury, etc.). He acknowledges the lack of control over certain environmental, mechanical, and chance-based circumstances and can simply focus on giving the best he has to offer.
It’s also important not to overdo your preparation before a big race, he notes. “You’re better off going into a race 10% undertrained than 1% over trained,” Ruby says, and we completely agree.
Ruby’s Advice
If you’re skeptical of your own ability to live an active lifestyle or accomplish a challenge you’ve set your eyes on, Ruby reminds us that “there’s an entry level for everyone.” Everyone’s starting point will be different and even the best athletes were beginners at some point.
“Unless you’ve got doctor’s orders, you’ve got to start with something,” says Ruby. “If you think you can’t do it, that’s an excuse. If it’s doctor’s orders that’s different, but don’t let your head tell you that you can’t.”
Closing Thoughts
In the end, whether you are a serious athlete, you exercise for your health, or you’ve struggled to get started, what you can take away from Ruby’s story is this:
To hear straight from the man himself, listen to Episode 35 of our Podcast and listen to our discussion with Dave Ruby. Do you have an inspirational story you’d like to share with us? Email us at blog@lafitness.com for a chance to be featured in an upcoming post!
For length, and clarity, minor edits – none of which alter the original or intended meaning – have been made to the quotes provided.
LA Fitness will be open for Independence Day and Canada Day! Modified clubs hours are below!Holiday Hours (U.S.) Monday, July 4th: 8AM - 4PM Tuesday, July 5th: Normal Hours Holiday Hours (Canada) Friday, July 1st: 8AM - 4PM Saturday, July 2nd: Normal Hours ...
LA Fitness will be open for parts of the Holiday Season! Modified clubs hours are below!Holiday Hours (U.S.) Friday, December 24th: 8AM - Noon Saturday, December 25th: Closed Friday, December 31st: 8AM - 6PM Saturday, January 1st: 8AM - 6PM Holiday Hours...
Today is the 3rd Anniversary of the Living Healthy Podcast, presented by LA Fitness. Hi everyone! I just wanted to give you a quick update on what is going on with the show. We are trying to plan out 3 LIVE podcast episodes covering Exercise, Nutrition, and Sleep...
Welcome to the 35th episode of the Living Healthy Podcast, presented by LA Fitness.
On this episode of the Living Healthy Podcast, we sit down with Triathlon Champion, Dave Ruby, to learn what it takes to compete among the best.
Having competed in Ironman and Xterra Triathlon Championship Competitions on 6 continents, earned World and National Champion titles, and taken home multiple first place wins, Dave Ruby is the man to ask about the sustainability of an active lifestyle at almost 60 years old.
His answers showcase the importance of training and dedication, but more importantly the enjoyment of what you’re doing and the experience of the moment. Listen in to hear Dave’s perspective and take some of his contagious motivation.
How Are We Doing?
This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Intro
0:01
Introduction of Triathlete, Dave Ruby
2:42
How Long Dave Has Been Competing
3:51
What is an Ironman Competition?
4:10
How Dave Got His Start
5:11
How Many Times a Year do You Race?
6:31
How Do You Train for an Ironman Competition?
7:23
How Does Your Mentality Work in Competition?
10:08
What Do You Do in the Gym to Prepare?
11:55
What Does Your Gym Routine Look Like?
13:05
How Do You Balance Training and Recovery?
15:12
What is it Like to Run Such Long Distances?
17:33
When the Race Gets Tough, How Do You Push Through?
19:10
Have You Ever Had to Stop During a Race?
21:12
What Do You Like the Most About Competing?
23:13
Racing in Alaska and Hawaii – Moose and Open Waters
25:06
What is Your Process for Setting a Goal for Yourself?
28:00
Do You Have a Favorite Place or Competition?
29:13
Do You Have to Train Differently for Different Climates?
31:52
Actionable Advice
34:49
Outro
36:44
LA Fitness will be open for Independence Day and Canada Day! Modified clubs hours are below!Holiday Hours (U.S.) Monday, July 4th: 8AM - 4PM Tuesday, July 5th: Normal Hours Holiday Hours (Canada) Friday, July 1st: 8AM - 4PM Saturday, July 2nd: Normal Hours ...
LA Fitness will be open for parts of the Holiday Season! Modified clubs hours are below!Holiday Hours (U.S.) Friday, December 24th: 8AM - Noon Saturday, December 25th: Closed Friday, December 31st: 8AM - 6PM Saturday, January 1st: 8AM - 6PM Holiday Hours...
Today is the 3rd Anniversary of the Living Healthy Podcast, presented by LA Fitness. Hi everyone! I just wanted to give you a quick update on what is going on with the show. We are trying to plan out 3 LIVE podcast episodes covering Exercise, Nutrition, and Sleep...
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