ASCP Skin Deep

JANUARY | FEBRUARY 2018

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www.ascpskincare.com 39 Anywhere Exercises You don't need a gym membership to stay in shape, you just need to move Walking, marching, jogging, or running in place Using a guided workout app Jumping jacks Dancing Standing up and sitting down Standing leg raises Arm raises/circles Leg lunges Resistance bands Stretching Just a few minutes Quick ways to incorporate exercise into your day • Take advantage of minutes between clients: 10 minutes + 3 times a day = 30 minutes. • Equip your treatment room with 2-pound and 5-pound hand weights or resistance bands. • Walk, march, jog, or run in place while talking on the phone. • Hold 1-pound to 5-pound hand weights with a selected exercise for an added challenge. • Listen to music through headphones to rock your moves. • Tap your feet and fidget while sitting. • Walk at least 10,000 steps a day; this burns up to 3,500 calories a week (a pound of fat). • Choose the stairs instead of the elevator. USE IT OR LOSE IT A person can lose as much as 3–5 percent of their muscle mass each decade after age 30. Even if you are active, you'll still have some muscle loss. This condition is called sarcopenia. Without fitness, your body will feel it in the treatment room. Exercise neglect allows for tissues to age prematurely, disease will creep in, and you'll be tired every day Think of exercise as a communication tool. You're telling your body to communicate with all its systems, and from nerves to tissues and down to your cellular impulses, you're conditioning your body to handle outside stressors. In sum, countless chemical reactions, cellular exchanges, and electrical impulses are needed to balance our internal environment, and exercise helps the body induce these processes (e.g., restorative sleep). SET AN EXAMPLE As estheticians, we know our skin is a reflection of our health. It's the same with the body—it is a reflection of our state of physical strength and endurance. There is no cookie-cutter method for maintaining physical health. The important thing is that you just make the time to work on your fitness. It's all cumulative, so set a few minutes aside before and after each client. Shift your perspective and get moving to save your career. Make a commitment to recharge. Fitness can help you find the energy you need to protect yourself and keep going.

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