The Fitness Buff’s Secret on How to Do Planks Properly

https://unsplash.com/photos/woman-in-black-tank-top-and-black-leggings-doing-yoga-hWgsxV_VQW0 It seems there are more ways to get fit than there are exercise videos on YouTube — seemingly millions. Amid all the fitness fads — shake weights, anyone? — are the ones that have stood the test of time, and that’s because they work. This includes the good old-fashioned plank. Mastering your form can result in a surprisingly strenuous session that provides full-body benefits. Learning how to do planks properly can revolutionize your workout routine. What Are Planks? Planks are an isometric exercise, which means you hold your body in one position for a set period. Your muscles contract but do not change length while holding still. Essentially, it's a static way of placing a demand on a muscle group without muscle or joint movement. Your own body provides the necessary resistance. During a plank, you will work your core, upper body and legs. You will especially feel it in your transverse abdominal muscles, which form a natural girdle around your waist. The goal is to keep your body in a straight line from your head to your heels — hence the name. In a standard plank, you will be in a pushup-like position facing the floor. Once you learn how to get better at planks, you can try variations to work different muscles. One is the side plank, in which you turn your body to the side and extend your top arm to the ceiling. This move requires good balance but is especially good for your abs. How Do Planks Benefit You? You might not think that holding still can help your fitness level, but you’d be surprised. Planks are a perfect full-body exercise. They work your arms, chest and shoulders, as well as your legs, as you hold the position. This engages your abdominal muscles to hold you steady and your back to keep your spine neutral. All this builds core strength and endurance, especially if you can stay in the position for a longer time. Do you spend hours working at a desk? Planks are the antidote for the poor posture that can result. Strengthened postural muscles make it easier to keep your neck, shoulders and back neutral while going about your day. Along with that, they can improve your balance and coordination thanks to the strength needed to hold the position. You will notice enhanced stability as you continue working on planking. Planks can also be helpful to prevent lower back pain and reduce the likelihood of injuries. This move stabilizes your spine, supporting proper alignment, and does not require spinal flexion, such as situps. It strengthens your core, and a weak core forces your back muscles to compensate during everyday activities. Perhaps the best thing about planks is that you can do them anywhere, making it easy to be fit even if you only have a few minutes to spare. Do them in the morning before your kids wake up, during your lunch break at work or in your hotel room after a long day of sightseeing. They make fitness fit your schedule. How to Do Planks Properly for Beginners https://unsplash.com/photos/woman-in-blue-sports-bra-and-blue-denim-shorts-standing-on-wooden-dock-during-daytime-Mgx1oe2vlVY Learning how to do planks properly is important to reduce the risk of injury and get the most out of the move. Follow these step-by-step instructions to reap the benefits of this powerful and effective move. Get down on all fours, with your knees under your hips and your wrists under your shoulders. Extend your legs back without moving your upper body so you’re in a pushup position. Your hands and toes will be the only things touching the floor. Keep your head down, looking at the floor between your hands. Squeeze your abs and glutes, which will engage your core. Keep your body in a straight line from head to toe, as if you were a board.  Hold your position for as long as you are able. There’s no hard and fast rule here. You can start at 30 seconds and increase if you are able by increments of five to 10 seconds. Lower yourself gently to the floor. You can do a few sets if you’d like, working up to the point you feel you’re getting the most out of your planks.   How to Do Plank Alternatives https://unsplash.com/photos/a-woman-is-doing-push-ups-on-the-floor-7C_Ri-7kyXc The basic plank is an effective move and a great way to strengthen your core, but you can also try variations to focus on other body parts. Here are some alternatives that are good to start out with and others that will work even more muscles. Wall Plank The wall plank is a good move for beginners to bodyweight work. Place your forearms against a wall, about shoulder-width apart. Step a few feet back, keeping your legs about hip distance apart. Suck your belly button to your spine to engage your core, staying in a straight line from head to toe. Hold as long as possible. Single Arm or Leg Plank Get into a traditional plank position. From there, raise one arm off the ground, then alternate with the other. You can do this same move with your legs, keeping them straight and focusing on your core strength. Make it more challenging by lifting your opposite arm and leg, one at a time, and holding the position as long as you are able. Repeat with the other side. This move helps you focus on your balance. Side Plank  This advanced move targets your oblique abdominal muscles on the sides of your torso. Lie on your right side, with your legs extended and stacked. Support your body weight on your right forearm. Engage your abs, drawing your naval to your spine, and lift your hips and knees from the floor while exhaling. Be sure your body remains in a straight line, with no sagging or bending. Hold as long as you can and repeat on the other side. Learning How to Do Planks Properly Can Be a Game Changer Fitness buffs know the secret to staying fit is to have a strong core. This can make everyday movements easier and help prevent injuries. Planks are among the best ways to strengthen core muscles, improve your balance and even prevent injuries. Practice planking until you perfect your form and can hold your position even longer each time. You will love the results.

If you’re looking for an easy, low-impact way to add a new dimension to your workout routine, vibration plates might be precisely what you need. These machines have taken the fitness world by storm for their ability to enhance traditional exercises and provide unique health benefits. Interested? Here are five top vibration plates that offer the best value to any home gym. 1. AXV Vibration Plate — Maximum Recovery Benefits Tech-savvy fitness enthusiasts will appreciate the AXV's smart features. The magnetic health massage function adds another dimension to your recovery routine, while the ergonomic design provides stability during use. Why it stands out: Adjustable speed levels: Customize the speeds from 1 to 120 to suit your comfort. Supports lymphatic drainage and recovery: Improves circulation and helps your body detox and process fat more efficiently. Portable: Small enough to store easily but powerful enough for daily workouts. LED display: Shows your workout metrics.  Extra features: Comes with Bluetooth-connected speakers, remote control and resistance bands. 2. The Zelus 2000W — Built for High-Intensity Workouts The Zelus 2000W is designed for advanced users who want more power and durability. With an extra-large platform and a 1.5HP motor, this machine delivers deeper vibrations, making it great for building muscle and promoting flexibility and fat loss. Why you’ll love it: 180 speed levels and 10 preset programs: Fully customizable for different workout intensities. Sturdy build: Supports up to 330 pounds. Upper body workout option: Includes detachable resistance bands for full-body strength training. Built-in sound system: Play your favorite music while you work out. 3. LifePro 4D Vibration Plate — Best for Pain Management and Rehabilitation The RelaxaVibe 4D comes third with its proprietary triple motor technology. This model excels in joint comfort, deep muscle activation and rehabilitation, making it ideal for recovery or dealing with mobility issues. Why it’s worth it: Boosts blood flow and circulation: Helps regulate blood pressure and enhances oxygen delivery to muscles. Aids in weight loss and muscle toning: Increases metabolism and strengthens muscles. Bonus feature: Includes a heated ottoman for additional relaxation and stress relief. 4. FEIERDUN Vibration Plate — Best Budget Option Despite its affordable price point, the FEIERDUN doesn't skimp on essential features. The precision electric control system delivers smooth vibrations, while the durable ABS material construction guarantees longevity. What you’ll get: 99-speed levels and 10 preset modes: Customize your experience based on your fitness goals and workout demands. Pain relief and relaxation: Great for loosening tight muscles and improving flexibility. Lightweight: Easy to move and store when not in use. 5. The LifePro Waver — Best Overall Performance The Lifepro Waver is one of the most versatile vibration machines on the market. It uses oscillation movement to promote muscle strength, relieve joint tension and boost circulation, making it the gold standard for home vibration full-body training. Key benefits: 99 speed settings: Fully adjustable to match your fitness level. Whisper-quiet operation: Enjoy your workout without disturbing others. Portable and compact: Easily fits under furniture for storage. Complete workout set: This kit includes loop bands, resistance bands, a remote control and a user guide. Elevate Your Fitness Routine with Vibration Plates Add one of these machines to your routine to shake up your workouts and achieve better results in less time.

Living with diabetes means drastically changing your lifestyle. That’s quite a thought to consider, but one that thousands of Americans deal with every day. Whether you’re a type 1 diabetic — meaning your body doesn’t produce insulin — or a type 2 diabetic who may or may not use insulin but needs to control your diet, weight and lifestyle choices to maintain your glucose levels, exercising is a vital part of diabetic control.  Watch Your Diet When Exercising With Diabetes Adrenaline often raises your blood sugar, especially if you eat refined carbohydrates before or during a workout. As a person with diabetes, you must pay attention to the exercises you do — competitive sports, heavy lifting and sprints produce stress hormones like adrenaline, which get your liver and pancreas working to raise the glucose levels in your blood.  So, must I stop playing sports? No, you can continue achieving your sporting goals, but you’ve got to be more careful when doing so. For example, carbo-loading before an event is still possible, although you should cut back on your pizza, pasta, white bread and white rice intake in favor of vegetables, whole grain products and fruit. Leave out the refined carbohydrates and replace them with complex carbs that have high levels of nutrients and fiber. A single day of carbo-loading before a sports event of 90 minutes or more should be sufficient in order to maintain your glucose levels. If you’re working out, there’s no need to eat any carbs, bad fats or sugary products before or during your gym session. In fact, with diabetes, you should try and avoid these at any time.  The best dietary gauge you have is to pay attention to your diabetic symptoms in conjunction with your regular blood glucose checks over time — if you’re not urinating as often, feeling more awake and alive and your skin condition is improving, you’re likely on the right track with your exercise diet.  What Can I Do to Prepare for Exercising With Diabetes? By all means, if you’re aware of how some exercises raise your blood glucose, go ahead and do them, but maintain a good check on your sugar levels until you know how well those exercises are counteracting your rise in glucose. If you’re unhappy to risk a rise in glucose, consider the following for your workout: Circuit weight training with high repetitions using light weights. Eat yogurt, peanut butter or nuts before or during your workouts. Move your workout session to later in the day to counteract your body’s natural blood glucose rise in the mornings. Minimize the rise in your adrenaline by meditating, visualizing and pacing your breathing before and during your gym session. Ask your doctor to adjust your short-acting diabetic medication intake before your workout sessions. The Best Exercises for Diabetics Whatever exercise you do, you must become familiar with how your blood glucose reacts during and after the session. While adrenaline-raising exercises can increase your body’s sugar levels, the after-effect of physical activity can do the exact opposite for 24 hours or more, so check your glucose levels often when you start new exercise regimens. Your body can become more sensitive to insulin after exercise, so you want to avoid hypoglycemia — very low blood glucose — at all costs.  When you start exercising with diabetes, several exercise types can help you ease into a level of fitness that will allow for less extreme blood glucose and insulin adjustments and, ultimately, a more balanced body as your physical health improves. 1. Walking You can walk anywhere. You don’t have to be a gym member or buy costly equipment to do so — with a secure environment and a decent pair of shoes, you can begin walking today. Taking a brisk 30-minute walk every day, especially after meals, can healthily lower your insulin intolerance levels, blood pressure and body mass index. After walking daily for some time, you should find that maintaining your A1c test levels at 7% or below will be easier.  2. Cycling  Cycling is a low-impact form of exercise. While the link between diabetes and various forms of arthritis seems tenuous at face value, there is evidence that upward of 50% of people with diabetes could become afflicted with osteoarthritis, while those with rheumatoid arthritis run a higher risk of acquiring type 2 diabetes. Cycling’s low-impact exercise, when done regularly, is excellent for alleviating arthritic pain while also improving your body’s cardiovascular function. 3. Water Exercise Exercising in water, whether through swimming, aqua jogging or water aerobics, can improve your aerobic fitness, strength and vascular health while reducing your joint stress. According to a 2020 study, even three one-hour sessions of upright water-based exercise in the pool per week for eight weeks resulted in effective fitness improvements for subjects with type 2 diabetes. 4. Resistance Band Activities While heavy weight lifting effectively improves your strength levels, there remains a risk that you could cause a rise in your blood glucose levels. The risks remain with resistance band exercises, but the lower impact is more akin to high repetition using lighter weights — altogether not as adrenaline-charging heavy lifting activity. Using resistance bands works your muscles but also allows for closer management of your glucose levels. 5. Calisthenics The art of calisthenics means using your own weight to boost your muscle strength. With calisthenics, there’s no need to pay for costly weights or resistance bands — you can do the exercises in the privacy of your own home and you get to work your entire body as you choose. From abdominal crunches to squats and pullups to situps, pushups and lunges, you can target every muscle group. Try to vary the exercises you do and take a day off between your strength sessions.  6. Mindfulness Techniques While the above exercises target your body’s health and fitness, you should always remember how your improved mental health can positively impact your diabetes. Exercises like yoga involve using physical postures, breathing regulation, and concentration to relax your body and mind. Qigong uses movement, meditation and breathing control as forms of stress relief, and mindfulness-based meditation techniques also relieve stress. All of these assist with improved sleep, weight control and lowering blood pressure — all essential in improving blood glucose levels. Exercising the Right Way With Diabetes Diabetes affects millions of people across the United States, and as a result, there are numerous experts with differing opinions on diabetic lifestyle changes, exercise and dietary requirements. The diabetic condition should not dictate to you — you should dictate its impact by making the best choices for your body by amending your lifestyle, diet and exercise routines in necessary ways to achieve the most positive results.

The 75 Hard Challenge isn’t just a fitness program — it’s a mental toughness challenge that can transform your body and mindset. Developed by entrepreneur Andy Frisella, this 75-day challenge is designed to push your limits and help you build discipline, focus and resilience. If you’re considering taking it on, it’s important to understand the 75 Hard Challenge rules before you dive in.  Follow a Strict Diet (No Cheat Meals) One of the core rules of the 75 Hard Challenge is following a diet plan. This diet can be one of your choosing, but it must be strict, and you can’t deviate from it for the entire 75 days. That means no cheat meals, no alcohol and no excuses. Whether you opt for a specific program or just focus on healthy eating, consistency is key. Some popular diet choices people follow during the challenge include:  Keto diet: A high-fat, low-carb diet designed to put your body into ketosis, a state where it burns fat for fuel instead of carbohydrates. This diet is great for weight loss, but it requires strict carb restriction and careful meal planning.  Paleo diet: Based on eating whole, unprocessed foods similar to what our ancestors consumed, including meats, fish, fruits, vegetables, nuts and seeds. It eliminates processed foods, grains, dairy and refined sugars, making it a great option for those looking to improve digestion. Whole30: A 30-day elimination diet that removes sugar, grains, dairy, legumes and processed foods to help reset your metabolism and identify food sensitivities. While it’s only designed for a month, many people continue eating Whole30-style beyond the initial phase due to its energy level and gut health benefits. Intermittent fasting: A structured eating plan that cycles between fasting and eating periods, such as the 16:8 method (fasting for 16 hours and eating in an 8-hour window). This approach can support weight loss, improve insulin sensitivity and simplify meal planning. However you need discipline to avoid overeating during eating windows. Macro counting: A more flexible dieting approach that involves tracking macronutrients — protein, carbs and fats — to meet specific fitness goals. This method allows for more variety in food choices while ensuring balanced nutrition. However, it requires daily tracking and precise measuring. Plant-based diet: Focuses on consuming mostly whole, plant-derived foods like vegetables, fruits, legumes and whole grains while minimizing or eliminating animal products. This diet is rich in fiber and antioxidants, supporting heart health and digestion, but it requires careful planning to meet protein and B12 goals. Clean eating: Emphasizes whole, minimally processed foods while avoiding artificial additives, sugars and unhealthy fats. It’s a flexible approach that encourages balanced nutrition, but it requires carefully reading ingredient labels to avoid hidden processed ingredients.  Complete Two 45-Minute Workouts Per Day The physical aspect of the 75 Hard Challenge is intense, requiring two 45-minute workouts every single day. You have to do one of these workouts outdoors, regardless of the weather. The idea is to challenge your body and mind in different ways . One workout can be strength training, while the other might be something like a walk, run or outdoor yoga session. The key is consistency and pushing through, no matter how tough it gets.  Drink a Gallon of Water Every Day Hydration is a big part of the challenge. You’re required to drink a gallon of water every day for 75 days straight. This 75 Hard Challenge rule ensures you’re hydrated but also encourages better habits around your daily water intake. While a gallon a day may seem like a lot at first, your body will adjust over time. It is possible to drink too much water, so remember to pace yourself and drink consistently throughout the day rather than chugging all at once. Read 10 Pages of a Nonfiction Book This challenge isn’t just about physical fitness — it’s about mental toughness as well. Every day, you’ll need to read at least 10 pages of a nonfiction book. The idea is to feed your mind with personal development, motivation or educational content that’ll help you grow. Audiobooks or fiction books don’t count here — you need to engage with material that promotes growth and knowledge.  Take a Progress Picture Every Day It’s easy to get caught up in the daily grind of working out and eating well, but taking a progress photo every day is crucial. This rule isn’t just about tracking physical changes — it’s about documenting your journey and reflecting on how far you’ve come. You’ll be amazed at how small the daily changes add up over time, and seeing those photos will remind you of why you’re pushing through the challenge. You Have to Start Over if You Skip a Day This is arguably one of the most challenging 75 Hard Challenge rules and where the mental toughness really comes in. If you fail to complete any of the rules on any given day, you must start over from day 1.  There’s no room for cheating or cutting corners, and there are no “off days.” This rule is what makes 75 Hard such a powerful experience — it forces you to stay committed and focused on your goals every single day. It’s a test of your resolve and it will shape your mindset in ways you can’t imagine.  What to Consider Before Starting The 75 Hard Challenge rules will put you to the ultimate mental and physical test, requiring full commitment. Before diving in, here are a few key things to consider: Your schedule: The challenge demands two 45-minute workouts a day. Make sure you have the time and flexibility to fit these into your daily routine. Your fitness level: While you don’t need to be an athlete to start, the challenge is intense. If you’re new to working out, consider easing into a consistent exercise routine before starting. Your diet choice: Sticking to a strict diet for 75 days requires planning and discipline. Choose a diet that aligns with your goals and is sustainable for you, and make sure you have access to the foods you’ll need. Reading requirement: If you don’t already have a reading habit, setting aside time for 10 pages of nonfiction each day might be an adjustment. Pick books that genuinely interest you to make it easier to stay committed. No room for mistakes: If you slip up on any rule, you must restart. This means there’s no leeway for missed workouts, skipped reading or cheat meals. Be honest with yourself about whether you’re ready for that level of discipline. Your “why”: The challenge is mentally demanding, and motivation alone won’t carry you through. Before starting, define your reasons for taking on the challenge. It could be for self-improvement, mental toughness or a fitness goal — and remind yourself of it daily.  Can You Handle It? The 75 Hard Challenge is tough, but it’s also incredibly rewarding. By committing to these six rules for 75 days, you’ll build mental and physical strength, learn discipline and push yourself beyond what you thought possible. 

Running on a treadmill vs. outside is more than just a workout — it’s an experience shaped by your surroundings. Whether you prefer the steady rhythm of a machine or the ever-changing terrain of the great outdoors, where you run has a profound effect on your mind and body. Your environment influences your motivation, endurance and even how much you enjoy the run itself.  Deciding which surface suits you best depends on your fitness goals and what facilities are available to you. Do you prefer to run outdoors or on the treadmill? Discover how your decision may influence the quality of your run.  How Important Is Running Psychology and Location? Your brain thrives on stimulation, and the setting you choose for your run can either enhance or limit that. Studies have shown that even five minutes of exposure to natural environments and increases feelings of well-being.  Outdoor exercising engages all your senses — seeing trees and open spaces, hearing birds or city sounds and feeling the fresh air can make exercise more enjoyable and mentally refreshing.  Treadmill running provides a controlled environment, which can be helpful for structured training but often lacks variety — no matter how many TVs the machines at the gym face. Without external stimuli, your brain receives less sensory feedback, which can make the run feel longer and more monotonous.  Mental and Physical Disadvantages of Treadmill Running Treadmills are convenient and effective, and they can help you get in your 150 minutes of moderate-intensity cardio exercise per week when you can’t hit a trail run. But stationary running comes with drawbacks that can impact your motivation and biomechanics.  While fixed running may have its place, it can’t replicate the mental and physical engagement of the outdoor experience.   Lack of sensory stimulation: The repetitive scenery of a screen or gym wall can make running feel mentally tedious. Without changing landscapes or outdoor cues, time can drag by.  Reduced motivation: Outdoor runs provide natural markers — landmarks, streets and trails — that create a sense of progress. The lack of visual variety on a machine may make exercise feel less rewarding. You end up feeling as if you’re not going anywhere, no matter how fast you work.  Biomechanical adjustments: Treadmill work can slightly alter your gait since the belt assists in foot turnover. This can lead to muscle imbalances, especially if it is your primary form of training. Exclusively exercising on a belt surface can change your movement, altering stride and gait patterns. Psychological endurance challenges: You may also find that fast work on a treadmill feels harder than outdoors at the same speed, as there is no natural forward movement or sense of satisfaction from covering distance. Without the environmental distractions of the outdoors, a fixed space like a gym or home may feel boring to run in.  Considerations of Treadmill Vs. Outside Running Treadmill vs outdoor running both have unique advantages, depending on your goals and circumstances.  1. Motivation and Mental Engagement Running in nature or even in the city environment offers constant scenery changes that include seeing beautiful or unusual scenery, fresh air and actual distance to cover with each stride. However, a fixed surface at the gym lets you control the pace and incline precisely, making it ideal for interval training but often less mentally stimulating.  While you can listen to music if you run indoors or at a gym, it doesn’t present the novelty and unpredictability of the world outside. Additionally, you are more likely to feel motivated to run outdoors with a friend than to show up to the gym, improving your accountability to your fitness goals.  2. Endurance and Perceived Effort Any runner will tell you that they crave those final pushes when they’re just about out of breath, but they keep going a little further and faster. The sense of accomplishment isn’t quite the same when exercising inside. Outdoor running offers the chance to push more — just one more block or up to the bakery and then stop. Numbers on a machine don’t achieve quite the same effect.  Indoor jogging may produce endurance, but it may also cause uneven muscle development. Studies have shown that outdoor running produces more lean leg muscle because the terrain changes activate a wider range of stabilizing muscles. Treadmill running increases endurance but does not build as much comprehensive muscle.  A physical advantage of mechanical gym work is that it’s useful for injury recovery. The optimized surface is kinder on joints and presents fewer tripping hazards, which can help you get back into exercise after illness, injury or surgery while working on your technique so you can reduce the risk of injuries. Jogging on concrete or hard surfaces outside can cause injuries due to the accelerated impact of stepping on solid terrain.  3. Weather and Accessibility  Not many people enjoy roadwork when it’s a rainy afternoon, but with a treadmill, you can enjoy your comfortable and safe time on the belt. When you can only run outdoors, it may lead to missed sessions because of poor weather. Windy conditions with extreme temperatures may disrupt your fitness routines.  A stable indoor climate ensures you never need to miss jog dates, making it easier to stick to a routine.  4. Impact on Mental Well-Being One of the main reasons, next to fitness, why people run is to relax. Outdoor running is beneficial on several levels. The natural environment lowers stress hormones, improves mood and enhances cognitive functioning.  However, if you are not used to open spaces, you may find a trail or the park intimidating, and you may feel more relaxed when you hit the zone with your favorite music and a soothing artwork or show to watch while you run indoors.  Making the Most of Your Running Environment Whether you run indoors or outdoors, there are many ways to enhance your experience and maximize the psychological benefits. When running: Indoors: Use virtual apps, adjust the incline regularly and listen to engaging music or podcasts to keep your mind occupied and reduce boredom.  Outdoors: Switch up your routes, run in nature when possible and practice mindfulness by focusing on your breathing and surroundings.  With a hybrid approach: Get the best of both worlds by staying consistent, avoiding weather limitations and preventing boredom and overuse injuries. You may also need to invest in a quality pair of road running shoes or trail runners, depending on the outdoor environment, while a pair of high-performance trainers will suit the treadmill perfectly.  FAQ Is Treadmill Running Bad for My Joints? Not necessarily. Treadmills provide a cushioned surface, which can be gentler on the joints than concrete or asphalt. However, moving with poor form or over-relying on a predictable surface can lead to muscle imbalances. Varying your running surfaces and incorporating strength training can help prevent injuries. Why Does Running Outside Feel Easier Than on a Treadmill? Outdoor running engages more stabilizing muscles, provides natural terrain variation and offers visual and mental distractions that can make it feel easier. On a treadmill, the lack of movement through space and the absence of fresh air can make the effort seem more intense, even at the same pace. Can Treadmill Running Still Improve My Endurance? Yes, treadmill work can be an effective way to build endurance, especially if you use incline settings and vary your workouts. However, if you’re training for an outdoor race, it’s best to include outdoor runs to simulate real-world conditions. Why Environment Shapes the Running Experience Your running environment is more than just a backdrop — it plays a vital role in motivation, endurance and mental well-being. Outdoor exercise stimulates the senses, provides natural psychological benefits and fosters a sense of adventure. Treadmill work, while sometimes monotonous, offers control and consistency, making it a valuable tool for structured training. Experiment with both environments to find what works best for your goals. Whether you thrive in the open air or prefer the predictability of a treadmill, the key is to create an environment that keeps you engaged, motivated and moving forward. Which do you prefer: Treadmill vs outdoor running? Let us know on our socials.

So you invested in some great headphones for working out, and they have all the latest bells and whistles — noise cancellation, equalizing metrics, water protection, and stylish protein leather ear cushions. But do they have a transparency mode?  Each brand may have its own jargon for this feature — most brands like Soundcore and Apple call it “transparency mode,” but others like JLabs and Bose call it “aware mode.” It’s a feature on your headphones that lets you transition from concert-style music to hearing what’s going on around you without needing to stop the music.  While you can lose yourself in beats and weights, you should know if your spotter is quickly stepping away before you hoist that 150-pound beast bar without backup. That’s why transparency mode headphones are the best for safe sweat sessions. We’ll spot you with the best ones out there.  Skip Ahead - Top 3 Headphones With Transparency Mode 1. Soundcore by Anker Q20i Hybrid Active Noise Canceling Headphones 2. Beats Studio Pro - Wireless Bluetooth Noise Canceling Headphones 3. JLab JBuds Lux ANC Wireless Headphones FAQ 13 Best Earbuds and Headphones With Transparency Mode  Headphones for exercise must be lightweight, comfortable, stay put and offer excellent sound quality. However, in a social setting, like a gym or on the road, you should remain safe, and that’s what transparency mode is for.  Like the sensors from smart rings read your internal parameters, adaptive noise canceling technology collects information about the environment around you, ensuring that only specific decibel sounds become audible once you activate transparency mode. It may activate differently for certain devices, so familiarize yourself with your manufacturer’s guidelines.  1. Soundcore by Anker Q20i Hybrid Active Noise Canceling Headphones Soundcore is renowned for quality sound equipment, and the Anker Q20i is a popular model that features noise-canceling technology, 40 hours of playtime, high-resolution audio and customization with the app so you can enjoy each song and various music types. The best thing, though, is their transparency mode feature that lets you hear ambient sounds, such as the burly lifter asking if you’re done on the bench, without needing to remove your headset.  You can toggle between noise cancellation and transparency mode by pressing the button on the headset or tapping an icon on your mobile phone’s app. Make hands-free calls and enjoy 90% sound cancellation while you push some iron. Keep the charger in your car and charge it within five minutes for up to four hours of playtime.  Get it on Amazon 2. Beats Studio Pro — Wireless Bluetooth Noise Canceling Headphones Enjoy wide compatibility with various devices and OS with these Beats Studio Pros. Personalize your audio preferences, enjoy 40 hours of playtime and choose from various funky earth colors like sandstone, moon and earth. Active noise-canceling technology's rich, immersive audio experience gets you in the workout zone while you stay connected with transparency mode. Simply activate it by tapping the system button twice.  Thanks to features like Apple’s “Find my,” you’ll never lose your headphones as it lets you track your headset.   Get it on Amazon 3. JLab JBuds Lux ANC Wireless Headphones Make a statement with these foldable JLab JBuds, available in five colors, including racy “autobots” and soothing mauve and sage colors. The 40mm drivers offer crystal clear audio, and you’ll get 70 hours of playtime without the active sound canceling or 40 hours with it. The learning design actively interprets your surroundings, offering you the best studio-experience sound.  The “be aware” mode is fully customizable with the app, and it activates by simply touching the noise canceling or NC button on the earpiece. Get it on Amazon 4. Apple AirPods 4 Wireless Earbuds Apple is always a strong market leader, and their AirPods 4 offers Bluetooth technology in your ear with these earbuds. With active noise cancellation and shorter stems, making it harder to slip out of your ear, you can turn the gym into your playground. The H2 chip allows you to move between adaptive noise cancellation and transparency mode. The conversation awareness feature helps you transition from isolated music enjoyment to situational awareness.  Oh, and they’re sweat — and water-resistant — with an IP54 rating, so don’t panic if you splash some water on them or get extra “juicy” after an intense HIIT workout.  Get it on Amazon 5. PHILIPS H6509 Wireless Headphones These over-ear Bluetooth headphones offer noise-canceling technology that creates immersive listening enjoyment. Toggle between “awareness mode” and noise-canceling with the touch of a button, or use the app to activate either. The fast-charging feature ensures this headset won’t run out of power before you do.  Get it on Amazon 6. Raycon The Everyday Wireless Bluetooth Over-Ear Headphones Enjoy water-resistant comfort from Raycon’s Everyday wireless headphones that provide superior noise-canceling technology. The Qualcomm chipsets let you focus on your songs without hearing the huffs and puffs from the gym newbie on the treadmill, but hear your buddy ask you to spot them with a tap of the active noise-canceling button.   The rotating and folding earcups make it easier to fold away into your gym bag, and with a 40-hour battery life, it’s the perfect workout partner.  Get it on Amazon 7. Sony LinkBuds S Truly Wireless Noise Canceling Earbud Headphones If you’re environmentally conscious and want to remain aware of what’s happening around you while listening to awesome music, then the Sony LinkBuds S headphones are the perfect match. They are sweat and splash-resistant for gym environments and give you six to 20 hours of listening time.  These earth blue ones are made from recycled water bottles, which creates a neat marbled effect on the casings. The sound-smart learning feature adapts to your behavior and preferences, and you can choose superlative noise cancellation or ambient sound for complete situational awareness.  Use the Sony app to set your sound control, which lets you jump from optimized ambient or transparency to sound reduction mode.  Get it on Amazon 8. Bose QuietComfort Bluetooth Headphones Bose fans agree these QuietComfort headphones are epic. Enjoy epic sound control with adjustable EQ modes and toggle between full awareness mode or swap to noise-canceling. Use the Bose app for software updates and ensure your headset remains optimized for efficient noise management.  The on/off button and volume control are on the right earcup, while the noise-canceling or awareness mode button is on the left earcup for easy use. Choose between wired and wireless, as the set offers either functionality for increased connectivity.  Get it on Amazon 9. BERIBES Upgraded Hybrid Active Noise Canceling Headphones If you’re looking for strength and powerful, deep sound production, these BERIBES headphones are ideal. They offer the latest noise-canceling technology to ensure you don’t have to hear ambient clutter while in public, but you can effortlessly swap back to ambient sound with the soft-touch transparency button.  Get it on Amazon 10. KVIDIO Active Noise Canceling Headphones Eliminate 95% of background sounds when you need peace as you get in some reps at the gym or study for an exam, but rely on active transparency mode to hear traffic while you run to the park. Best of all, these KVIDIOs are also affordable. With a long battery life that offers 70 hours of standard music, you can choose between wired or wireless.  Get it on Amazon 11. Raycon Fitness Headphones For wearable art, these Raycon headphones are stylish and functional. The sleek lines and soft-touch buttons are stunning on the white or black finish. It’s also water resistant, making it ideal for sweaty gym environments. The swappable ear cushions are another winner — you can change them out for cleaning or to match your gym clothes.  Voice activation is a useful feature that lets you call friends and family, skip songs and more. Awareness mode easily connects you to important ambient sounds like conversations or announcements, and you conveniently toggle between sound cancellation and transparent mode with the touch of a button.  Get it on Amazon 12. TOZO Hybrid Active Noise Canceling Wireless Earbuds With many users raving about their TOZO earbuds, these had to make the list, and with good reason. The noise reduction is impressive, while the fit is snug, making the earbuds suited to bending and moving while exercising. Select between noise-canceling and ambient awareness modes by tapping the left earbud when you wish to change between complete noise reduction and ambient sounds.  Get it on Amazon 13. Picun NC60 Hybrid Active Noise Canceling Headphones Lastly, the Picun NC60 has an impressive 80-hour playtime, making it an eco-friendly option. Since you can charge it less frequently, you’ll be less reliant on fossil fuel energy than with other models that eat power for each song. With only five minutes of charging, you’ll enjoy six hours of use, so it’s an excellent choice if you forget to charge your devices, as you can charge it in the car on your way to the park where you work out.  Retain awareness without slipping off your headset with the easy toggle button to move between noise-canceling and transparency modes. Get it on Amazon FAQs What’s the Difference Between Transparency vs. Noise Cancellation? Transparency isn’t a quick on-off button to switch off noise-canceling. Instead, it’s an additional level where the noise cancellation reduces until you can hear ambient sound and your music, but it still reduces some ambient sounds like loud screeching or mechanical sounds.  How to Explain Adaptive vs. Transparency Modes? Adaptive sound technology eliminates sounds over a specific decibel level, such as 85 decibels, which can cause listening discomfort. With transparency mode, some sounds are allowed past the sound insulation barrier, allowing you to remain aware of your environment.  Why Use Adaptive Sound Technology? Your adaptive headphones control your music enjoyment like a ship on a stormy sea — AS  adjusts sound levels to ensure that you hear your music optimally, whether there’s a lawnmower right next to you or walking in a forest without sounds. Using AS increases auditory quality and makes for a much more satisfying experience.  What Are the Benefits of Transparency Mode Headphones? This feature lets you reduce the amount of external noise reduction without needing to stop your music or lower the volume. It allows you to hear ambient sounds like conversations or hear yourself while on the phone, which increases your environmental interaction for a few moments before you can slip back into sound heaven.   Is Noise Canceling Worth It?  The answer depends on how or where you wear your headset. If you listen to music while traveling in noisy places, it’s worth reducing that influence on your listening pleasure. Likewise, if you require awareness of what’s happening around you or speak to people, then transparency mode will also help you.  Make Musical Magic  Have you chosen your next headphone pair yet? Quality sound reduction headphones with transparency mode are worth the extra cost, but with some affordable options available, you don’t have to break the piggy bank for excellent sound quality and impressive enjoyment while you sweat it out at the gym.  If you agree with this list of top headphones with transparency modes, please like and share on social media so others can discover the joy, too. 

This article deals with topics of abuse and sexual assault, which may be disturbing to some readers. What does it mean to be the perfect victim? Is there such a person? A so-called perfect victim is somebody who gives an impression of absolute blamelessness in the aftermath of an abusive action because of their level of respectability, vulnerability and believability. For these reasons, you are more likely to accept their accusations as honest and truthful. What this perception does is place focus on the victims instead of on the offenders, where it actually should lie. In reality, there is no such thing as a perfect victim. Public opinion and prejudice cause this illusion and do more to create resistance for those not "fitting the mold” to get the justice they deserve.  Who is a “Perfect” Victim? You’ll best understand who constitutes a perfect victim through examples that indicate the dangers of forming perceptions based on specific victim predispositions.  Young, White and Middle Class Two plaintiffs in abuse cases are a well-dressed young caucasian lady with a good job and a clear criminal record and an older disadvantaged woman of color with a history of misdemeanors. The first plaintiff will likely find more favor in a courtroom and via public opinion than the latter, who has to create an enhanced degree of respectability to receive similar levels of justice.  Quite unjustly, the first plaintiff automatically receives more empathy and favor in court than the second, which is too often the situation concerning race, age, class, and life differences. This bias does not mean that the younger, more privileged victim is any more worthy of understanding and fair treatment in a courtroom, but because of these factors, the younger, more privileged victim makes a more “perfect” victim. Clever and Well-Spoken A plaintiff giving testimony in a sexual assault case could be an articulate, qualified woman with high societal standing or, conversely, a lower-class, intellectually disabled member of society with no social standing to speak of. Those viewing and judging the case will likely view the first person as a perfect victim compared to a woman with a disability.  Although women with intellectual disabilities get subjected to sexual assault 50% to 90% more regularly compared to other members of society, these others have the courts believe them more often. Intellectually disabled people generally carry less credibility in courtroom scenarios. Whereas the courts should regard victims' ordeals on their merits instead of the impressions they glean, the truth is that some are deemed “more worthy” of belief than others.  Demure and Cooperative Authorities rescue two young girls from different backgrounds from sex traffickers. Both are traumatized, but one is shy and respectfully volunteers information to her rescuers. The other is demonstrative and unwilling to cooperate. As a result, without consideration for their upbringing, the courts and the public view the first victim as more “perfect” than the second. Traffickers enforce their will on their victims to the degree that the victim’s submission means better treatment in context and a greater chance of survival. Their methods of control foster environments that either bend victims to their will or trigger behavioral and mental patterns that may cause a victim to be labeled as “difficult” after rescue. Both girls experienced untold trauma during their time in captivity and built the best coping mechanisms they could. Neither is a perfect victim and deserves more support and empathy than the other.  The Perfect Victim Illusion The above examples show that public perception and innate societal bias form the foundation of the perfect victim illusion. An illusion is all it is. Victims of sexual abuse are never perfect. They lodge criminal cases or civil suits based on circumstances they’ve endured — all of which have enough foundation to warrant court dates. From there, the court must establish the facts and arrive at a verdict of guilty or not guilty against or in favor of the defendant — the defendant, not the victim. The plaintiff is not on trial and should never be, and you should not dispute any presented facts because the victim stating them is not deemed perfect — in looks, actions,  speech or background — and neither should the court. You’re likely aware of the impending high-profile sexual harassment civil case that actress Blake Lively has brought against fellow actor and director in their joint movie “It Ends with Us,” Justin Baldoni. Blake Lively vs. Justin Baldoni Should there ever have been a personification of the perfect victim, you’ll agree Blake Lively fitted the bill. The tall, blonde Hollywood sweetheart married to the ideal man, Ryan Reynolds, had the acting world at her feet, having appeared in the smash TV series “Gossip Girl” and Tinseltown hits “The Age of Adaline” and “The Town,” among others.  After releasing her movie “It Ends With Us,” about domestic violence, Lively used her press tour to promote her haircare range, drew some criticism and created distance between herself and the film’s male lead and director, Justin Baldoni. When news of Baldoni’s alleged inappropriate sexual behavior toward Lively on the movie’s set hit the press, there was widespread outrage against the director, with most of the film’s ensemble unfollowing him on social media.  However, more stories, old video clips, and news of Baldoni’s defamation countersuit have gone viral as time passed. Many of these paint Lively in a less-than-perfect light, meaning that the once-perfect victim may find herself facing a more difficult courtroom scenario when the case begins next March. You know you should never preemptively judge a victim, and while Lively and Baldoni have both undergone judgment in the court of public opinion, it's up to the court to decide whether the actress’s alleged ordeal merits a guilty verdict against her co-star. Whatever the result, the current trial in the media proves that a perfect victim doesn’t exist. While respectability, vulnerability and believability may create empathetic public perceptions, an unknown victim of abusive lovebombing may realistically be more worthy of the status. No Victim is Perfect While preconceived ideas and views of victims may cause positive or negative impressions of those in the public eye, spare a thought for the invisible victims who undergo levels of bias from juries in courtrooms because of who they are and not how their abusers criminally treated them. These imperfect victims face more resistance because of their perceived imperfections. In fact, they’re no less perfect than those who’ve undergone similar crimes but have better social standing. The only thing making any victim “perfect” is the perception of others. It’s only an illusion.

If you’ve been anywhere near a gym, fitness blog or social media lately, you’ve probably heard the word “Hyrox” thrown around. It’s not just another fitness trend — Hyrox is a global fitness challenge that’s turning gym-goers into endurance warriors. But what exactly is Hyrox, and why does it seem like everyone is obsessed? Let’s dive into the hype.  What Is Hyrox and Why Is It So Popular? Hyrox is the ultimate fitness competition. Think of it as a hybrid race combining functional fitness and endurance. Participants complete eight rounds of functional exercises like sled pushes and burpees broken up by 1K runs.  It’s designed to test your stamina, strength and mental grit. Unlike traditional races or fitness competitions, Hyrox is accessible to all fitness levels, with divisions ranging from beginner to pro.  Social media has also played a huge role in the sport’s rise. Scroll through Instagram or TikTok and you’ll see people posting their tomes and hyping each other up for the next race. In 2023, there were over 40 races across the world, with more than 90,000 athletes and 50,000 supporters.  What Makes It Different from Other Fitness Events? Workout challenges are everywhere and often feel inaccessible to the average fitness enthusiast. Here’s why Hyrox stands out: Standardized format: Every Hyrox event follows the same structure. Whether you compete in Berlin, New York, Sydney or Cape Town, the challenge is identical, making it perfect for tracking progress or comparing times across the globe.  Universal appeal: It’s not just for the elite. You don’t need to deadlift 300 pounds or sprint a kilometer in under four minutes to participate.  Community: Hyrox brings people together. It’s as much about the camaraderie as it is about the competition. What Does a Hyrox Workout Look Like? Hyrox differs from the average fitness competition. It’s a meticulously designed workout that challenges your endurance and strength. The workout is divided into eight 1-kilometer runs, each followed by a functional fitness exercise. Here’s a breakdown of what you’ll face: 1-Kilometer Run The base of Hyrox is running. After each functional exercise, you hit the track for a 1K run. It’s not just about speed though, you need to pace yourself so you’ll have enough energy left for the exercises that follow. 1-Kilometer Ski Erg Once you’ve completed your first run, it’s time to hop on the Ski Erg. This upper-body-intensive exercise mimics the motion of cross-country skiing, giving your arms, back and shoulders a serious burn. Proper technique is key to saving energy for the rest of the race. 50-Meter Sled Push Here’s where things get really tough. You’ll push a heavy sled across a designated track. It’s a true test of lower body strength and mental grit. Many competitors say this is the hardest part of Hyrox, so prepare your legs to work overtime.  50-Meter Sled Pull Unfortunately, you’re not done with the sled just yet. In this movement, you’ll pull the sled toward you using a rope. This one’s all about your upper body and core strength. Your forearms will feel the burn as you pull with everything you’ve got. 80-Meter Burpee Broad Jumps If you’re not a fan of burpees, you’ll have to embrace them here. For this exercise, you perform a burpee, then to add some extra intensity, jump forward as far as you can. It’s a combination of explosive power and endurance that’ll push your heart rate sky-high. 1-Kilometer Row Next up, the rower. This row is a full-body challenge, engaging your legs, core and arms. Maintaining a steady pace is key — burn out here, and the rest of the race will feel much tougher. 200-Meter Farmer’s Carry Grab two heavy kettlebells and start walking. The farmer’s carry is a deceptively simple exercise that lights up your grip strength, shoulders and core. Balancing the weight while keeping your pace is harder than it looks.  100-Meter Walking Sandbag Lunges Time to lunge your way to the finish line — literally. With a sandbag on your shoulders, you’ll perform walking lunges for 100m. It’s a killer workout that’ll have your legs, glutes and core on fire. Lunges will also spike your heart rate, testing your cardiovascular fitness, especially after the running segment. By this point in the race, your determination will be tested. 100 Wall Balls The final challenge is wall balls, a combination of squats and overhead throws using a medicine ball. It’s a full-body movement that demands strength, coordination and focus. By now, your legs and arms will be burning, but pushing through this final exercise is the ultimate test of grit. Types of Hyrox Workouts One of the best things about Hyrox is how inclusive it is. Whether you’re new to fitness competitions or a seasoned athlete looking for the ultimate test, there’s a category for you. Here’s a breakdown: Single The standard Hyrox format is perfect for solo competitors. You’ll take on the full eight runs and eight exercises by yourself, challenging your mental and physical endurance. This category is ideal if you want to push your personal limits or compare your performance against others in your age group. Doubles Want to share the workload? The doubles category lets you team up with a partner. You and your teammate split the running and exercises, making it a great option for couples, friends or anyone looking for a less intimidating way to enter the Hyrox world. Plus, the teamwork aspect adds some fun. Relay For those who thrive in a group setting, the relay option lets a team of four split up the course. Each member takes on a specific portion of the race, making it a fantastic choice for workplace fitness challenges or gym buddies who want to compete together.  Pro The elite category is Hyrox at its most intense. In this division, weights are heavier, the competition is fiercer, and only the strongest and fittest can excel. This category is for experienced athletes who want to see how they measure up against the best of the best.  Is Hyrox for You? Yes, if you’re ready to challenge yourself in ways you never thought possible. Hyrox caters to all fitness levels, from beginners looking for structured ways to test their endurance to seasoned athletes seeking their next big challenge. Whether you’re a runner or a lifter, the mix of functional fitness and cardio offers something for everyone.  Join the Movement Hyrox is a fantastic experience if you’re looking to push your limits and try something new. Whether you’re chasing a personal fitness milestone, looking for a fun way to compete with friends or curious to see what all the buzz is about, Hyrox offers something unique. 

You're seated when a sudden wave of intense warmth hits your body, followed by embarrassing sweating and a racing heart. At first, you waved it off as a hot day or thought it was because you ate too much hot sauce. But then it happened again a few times, including nights when piquant wasn’t on the menu. Perhaps it’s time you consider hot flashes in men as the reason behind this uncomfortable flushing.  Hot flashes aren’t solely a women’s issue. Here’s why men experience them and what you can do to beat the heat. The Science Behind the Sweat There are several causes of hot flashes in men. Understanding them helps determine the most suitable approach to managing these symptoms. They include: 1. Hormonal Imbalances and Andropause As men age, testosterone levels naturally decrease at 1% per year. While this process is gradual, a rapid drop in testosterone triggers the brain’s hypothalamus, which is responsible for regulating body temperature. It signals blood vessels to expand, resulting in a sudden surge of internal heat. Low testosterone levels can also lead to fatigue, mood swings, weight gain and decreased libido. Fortunately, only 10 – 25% of older men have testosterone levels considered low enough to instigate male menopause — also known as andropause. A blood test will determine if low testosterone is contributing to your symptoms. This also applies to people assigned female at birth (AFAB). Researchers discovered that over two-thirds of transgender men in the perimenopause or menopausal age bracket experience hot flashes, including those who’ve undergone a hysterectomy — where the ovaries are surgically removed. 2. Testosterone Replacement Therapy Withdrawal Men undergoing testosterone replacement therapy (TRT) may experience hot flashes if they stop treatment abruptly. When external testosterone is introduced into the body, the natural production of the hormone slows down. When TRT is discontinued, it can take time for the body to regain balance, causing hormonal fluctuations that result in hot flashes. Gradually tapering off TRT under medical supervision can help minimize withdrawal-related hot flashes. 3. Stress and Anxiety Mental health plays a significant role in triggering hot flashes. Wondering how? Stress and anxiety activate the “fight or flight” response, stimulating the body to release adrenaline and increase heart rate. This results in an internal surge of heat and excessive sweating. Most people afflicted by Generalized Anxiety Disorder (GAD) are constantly in this hyper-aware state. They experience physical symptoms of GAD, such as abrupt body temperature changes, excess sweating and irregular heart palpitations — characteristics of hot flashes. 4. Some Medications Certain therapies and medicines interfere with the body’s natural processes of hormone regulation and temperature control, leading to hot flashes. Studies looking to establish the occurrence of hot flushes and their bedtime equivalent, night sweats, in cancer patients underscore the following culprits: Cancer treatments. Hormone therapy with gonadotropin-releasing hormone or estrogen, including gender-affirming regimens. High blood pressure medicines. Antidepressants. Opioids and pain medications. Steroids and corticosteroids. Surgery to remove one or both testicles for the treatment of prostate cancer. If you suspect your prescription is causing hot flashes, consult your doctor before changing your regimen. 5. Medical Conditions That Trigger Hot Flashes Several underlying health conditions induce male hot flashes, particularly: Hormonal imbalances. Hyperthyroidism, where an overactive thyroid increases metabolism, causes excessive heat production and sweating. High blood pressure affects circulation, potentially leading to temperature dysregulation. Diabetes. Unstable blood sugar levels can trigger sweating episodes and heat surges. Some cancers, particularly those that target the prostrate and blood. Viral infections like COVID-19, HIV and even the common cold. Bacterial infections like tuberculosis. Neurologic conditions, specifically those characterized by damage to nerves that regulate heat-generating functions like blood pressure, heart rate and respiration. Digestive illnesses, such as gastroesophageal reflux disease (GERD) and acid reflux, are linked more to night sweats than daytime hot flashes. Mental health illnesses, such as GAD and depressive disorders. Substance abuse of alcohol and drugs like cocaine, heroin and meth. Managing these conditions with appropriate medical guidance can help alleviate hot flashes. 6. Lifestyle Factors and Environmental Triggers While most hot flashes happen randomly and at any time, others are motivated by everyday stimuli, such as: Spicy foods and alcohol. Your favorite hot wings might be betraying you. These dilate blood vessels and can make you feel even hotter. Caffeine overload. Overconsumption of coffee or energy drinks may overstimulate the nervous system, raising the body’s temperature. Overdressing in hot environments. Overheated rooms, tight clothing and excessive bedding can contribute to night sweats and hot flashes. Smoking. Nicotine affects circulation, increases blood pressure and exacerbates sweating, factors that exacerbate hot flashes — yet another reason to quit. Keeping a log of when hot flashes occur can help you identify and avoid your specific triggers. Making small adjustments to your lifestyle can significantly reduce the frequency of episodes. Signs You’re Experiencing Hot Flashes Hot flashes in men often show up as: A sudden feeling of intense warmth, primarily in the upper body. Profuse sweating. Chills afterward, as your body overcorrects for the heat surge. Heart palpitations or a racing heartbeat. Night sweats, which can disrupt sleep and leave you feeling exhausted. Many men feel embarrassed about experiencing hot flashes, but acknowledging them is the first step to better management. Recognizing these symptoms early can help you pinpoint triggers to seek effective treatments. How to Manage and Reduce Hot Flashes 1. Master the Art of Layering Since hot flashes come without warning, dressing in light, breathable layers make it easier to shed heat when needed. Avoid synthetic fabrics that trap heat and moisture. Moisture-wicking fabrics are effective in keeping sweat under control. 2. Try Stress-Relief Techniques Stress is a major trigger for hot flashes. Practices like meditation, deep breathing and progressive muscle relaxation can help keep your nervous system calm and cool. Engaging in hobbies, socializing or even practicing gratitude can lower stress levels and minimize the likelihood of experiencing hot flashes. 3. Keep a Cool Drink Handy As people age, they begin losing the ability to preserve optimum body fluid levels. During a hot flash, you sweat to cool down. If you don’t refill these reserves, dehydration sets in — quicker if you experience several flush episodes. A cold glass of water or herbal tea can help bring your core temperature down quickly. Staying hydrated keeps your system running smoothly. Experts recommend that people over 50 consume at least two liters of water daily. Some of this comes from the meals you consume. So, include foods with high water content in your diet. Watermelons, tomatoes, berries, leafy greens and cucumbers are viable options. Also, avoid excessive caffeine or alcohol, as they can aggravate dehydration and initiate a hot flash. 4. Mind Your Diet Some foods and drinks worsen vasomotor symptoms or are risk factors for conditions that trigger them, like obesity. Besides spicy meals, refined grains, highly saturated fat foods and sweet desserts are risk factors for hot flashes. Additionally, fluctuating hormonal levels in people 50 and over cause a weight gain of about 1.5 pounds yearly. The Extra bulk insulates heat, making it harder for the body to cool down naturally. Keep a food diary to identify your triggers and prioritize wholesome choices that are filling yet cause little to zero upswings in your body mass index. Avoiding ultra-processed foods, excess sugar and fried foods may also help stabilize blood sugar levels, reducing the likelihood of sudden hot flashes. 5. Exercise, But Do It Smartly Regular exercise helps regulate hormones and reduce stress, but overheating during workouts can worsen things. Opt for lower-intensity activities like swimming, yoga or brisk walking instead of high-intensity interval training (HIIT) in a hot gym. Working out in a cooler environment or during chillier times can prevent overheating. 6. Consider Hormonal Therapy — With Caution For men with significantly low testosterone, TRT might help — but it’s not always the best option. Some men may benefit from natural hormone-balancing strategies, while others prefer modern medical intervention. Talk to your doctor to weigh the benefits and risks. Hot Flashes in Men — Nothing to Worry About Hot flashes in men are a manageable issue. Many men feel isolated in their experience, but the reality is that hot flashes are more common than you think. The key is to understand what’s causing them and make small interventions to keep your cool. Open discussions with healthcare providers, partners and peers can help lessen the stigma and encourage better management techniques.

Thick hair can be a blessing and a curse. There are days that your mane looks luscious, but styling it feels like forever. If you’ve got thick hair and are tired of the same old routine, you’ve come to the right place. Whether you’re rocking a short, medium, or long length, this guide has got you covered with hairstyle ideas for men with thick hair. Get ready to discover 14 ways to take control of your crowning glory. Men’s Short Haircuts Do you prefer short hair? Get inspired by these six thick hair simple hairstyles for men. 1. Wavy Textured Crop The wavy textured crop is a short, low-maintenance cut that exudes casual refinement, making it ideal for casual days and special occasions. The top is cut in a way that creates a natural appeal, with added texture and movement. Style it with a matte or low-shine product to create a relaxed yet stylish look. You can also add highlights to your textured crop for a modern twist. 2. Side Swept Short Hair With a Low Taper This Ivy League side-swept classic is a low-maintenance cut ideal for men who want that sleek, vintage look. The hair is swept over and forward from a hidden part, seamlessly blending into a brushed-up look. For styling tips, you only need to apply styling gel or hair wax. Opt for something that adds additional shine to that classic wet look, which is ideal for corporate meetings and special occasions like weddings. 3. Brush Back with Taper Fade and Line Up Opt for this haircut if you have thick, high-volume hair but want a contemporary look. It features a line up, which refers to the sharp, defined line created along your hairline, temples and even your beard. These neat lines help add contrast and balance to your volumized hair. This is an excellent haircut for warmer days, as it keeps you looking and feeling cool. 4. Spiky Brush Cut At first glance, the spiky brush cut seems only ideal for men with thinner hair. However, that’s not the case. Texture is key here — all it takes is a texturizing cream to keep your hair intact for hours. Put the front tips just above your forehead and the top pieces in various directions for a textured look. Channel your inner Tom Hardy “Venom” hairstyle using a product with added shine for that classic wet look. 5. Curly Top and Short Sides Embrace your curly hair with a curly top and short sides. The focal point of this cut is the volume on top. This seemingly effortless hairstyle is ideal for those with curls who want to look defined. However, styling may take some effort, but it’s worth it. Start with a clean, towel-dried hair. Then, apply a moisturizing leave-in conditioner before applying hair gel or styling cream. 6. Spiky French Crop If you have a round face and thick, straight hair, a French crop hairstyle will suit you. It’s one of the best men’s haircuts for those who want healthy and luscious-looking hair. The spiky French crop balances classic and modern styles, creating a timeless look. The sides are trimmed, while the top features textures. You only need to use a medium-hold styling cream to place the hair pieces in various directions. Medium Hair Cuts for Men https://ph.pinterest.com/pin/12314598973934417/ If you’re transitioning from a clean, short style to fuller, longer hair, you’re probably ready for some mid-length hairstyle inspiration. Check out these fantastic thick hair medium-length simple hairstyles for men. 1. Middle-Part Curtain Hairstyle This natural-looking hairstyle is flattering for men with longer faces. The middle part features curtain bangs, which can help you achieve that unfinished yet chic look without intricate styling. Simply apply 2. Long Bro Flow Hairstyle For men with thick, straight hair, a long bro flow might suit you best. It’s an effortless cut that looks casually pushed back. Its low-maintenance appeal adds to its charm, making it an easy style for casual days and special occasions. If you have extremely thick hair, use an extreme-hold hairspray to ensure your hair holds its ground for hours. 3. Wavy Quiff The wavy quiff is ideal for men with long, naturally wavy hair. It features longer hair styled upwards and backward, with shorter sides. The ultimate inspiration for this cut would be Harry Styles.  4. Bob You might think that bobs are only for women, but many men have been rocking this hairstyle for years. The modern bob covers your ears and has no layers, making it ideal for men with naturally wavy hair and curled tips. Nowadays, you can request a longer bob, also known as lob, to get your desired texture and layers. 5. Mullet Shag Do you have a natural shaggy look and want to modernize it? Try the mullet shag with undercut temples. Trim the sides, elevate the top and let your hair flow down longer at the back. The contrasting textures and cuts will surely give you an edgy, cool aesthetic. Long Hair Cuts for Men Who says long hairstyles have to be complicated to style? Here are simple yet charming hairstyles that will make your crowning glory a standout. 1. Gelled Curls Got long curls? Show it off using a control gel to give it more definition. There is no need for a brush or comb — use your fingers to go through your locks to keep your locks defined. You can also use the same technique to tease your hair. Use a texturizing spray to add more volume and texture without freezing your hair like hairspray for a more natural look. 2. Loose Waves Get ready to ride the wave of style this year with loose waves. This natural-looking hairstyle is ideal if you have thick hair with wavy tips. Simply let your hair air-dry to let out your beautiful natural waves.  3. Long Two-Strand Twists Twists provide great protection for men with long hair. If you’re feeling adventurous, you can pair your twists with a high fade for contrast. Hang down or tie your twists in bigger buns and braids, depending on the vibe you’re aiming for. Unlock the New You With These Hairstyle Ideas for Men With Thick Hair There you have it — 14 hairstyle inspirations for men with thick hair, no matter the length. Remember that managing your mane doesn’t have to be a daily struggle, especially if you have a lot of cuts to choose from. With the right haircut, a few products and dedication, you can confidently achieve a put-together look every day.