Jason Gorevic is out as CEO of Teladoc Health Inc., the virtual care company he had led since 2009 and grown from a few million dollars in annual sales to $2.6 billion last year.
The directors of Purchase, New York-based Teladoc announced the move April 5 and said Gorevic’s departure was effective immediately. Taking over on an interim basis from the 52-year-old Gorevic is Mala Murthy, who has been the company’s CFO since 2019.
“We thank Jason for his many achievements and contributions during the 15 years he led Teladoc Health,” said David Snow Jr., chairman of the Teladoc board. “We are confident that this leadership transition will position the company for long-term success and value creation.”
Synopsis:This study builds on epidemiological findings that high fertility can have negative side effects on women’s health and longevity. The relationship between pregnancy history and biological age persisted even after taking into account various other factors tied to biological aging, such as socioeconomic status, smoking, and genetic variation, but were not present among men from the same sample. Each additional pregnancy during early adulthood was associated an estimated 2.4 and 2.8 months of accelerated biological aging.
Main Digest
Pregnancy may carry a cost, reports a new study from the Columbia University Mailman School of Public Health. The research, carried out among 1735 young people in the Philippines, shows that women who reported having been pregnant looked biologically older than women who had never been pregnant, and women who had been pregnant more often looked biologically older than those who reported fewer pregnancies. Notably, the number of pregnancies fathered was not associated with biological aging among same-aged cohort men, which implies that it is something about pregnancy or breastfeeding specifically that accelerates biological aging. The findings are published in The Proceedings of National Academy of Sciences.
This study builds on epidemiological findings that high fertility can have negative side effects on women’s health and longevity. What was unknown, however, was whether the costs of reproduction were present earlier in life, before disease and age-related decline start to become apparent. Until now, one of the challenges has been quantifying biological aging among the young. This challenge was overcome by using a collection of new tools that use DNA methylation (DNAm) to study different facets of cellular aging, health, and mortality risk. These tools, called ‘epigenetic clocks’ allow researchers to study aging earlier in life, filling a key gap in the study of biological aging.
“Epigenetic clocks have revolutionized how we study biological aging across the lifecourse and open up new opportunities to study how and when long-term health costs of reproduction and other life events take hold”, said Calen Ryan PhD, lead author of the study and associate research scientist in the Columbia Aging Center.
“Our findings suggest that pregnancy speeds up biological aging, and that these effects are apparent in young, high-fertility women,” said Ryan. “Our results are also the first to follow the same women through time, linking changes in each woman’s pregnancy number to changes in her biological age.”
The relationship between pregnancy history and biological age persisted even after taking into account various other factors tied to biological aging, such as socioeconomic status, smoking, and genetic variation, but were not present among men from the same sample. This finding, noted Ryan, points to some aspect of bearing children – rather than sociocultural factors associated with early fertility or sexual activity – as a driver of biological aging.
Despite the striking nature of the findings, Ryan encourages readers to remember the context:
“Many of the reported pregnancies in our baseline measure occurred during late adolescence, when women are still growing. We expect this kind of pregnancy to be particularly challenging for a growing mother, especially if her access to healthcare, resources, or other forms of support is limited.”
Ryan also acknowledged that there is more work to do;
“We still have a lot to learn about the role of pregnancy and other aspects of reproduction in the aging process. We also do not know the extent to which accelerated epigenetic aging in these particular individuals will manifest as poor health or mortality decades later in life.”
Ryan said that our current understanding of epigenetic clocks and how they predict health and mortality comes largely from North America and Europe, but that the aging process can take slightly different forms in the Philippines and other places around the world.
“Ultimately I think our findings highlight the potential long-term impacts of pregnancy on women’s health, and the importance of taking care of new parents, especially young mothers.”
Co-authors
Co-authors are Christopher Kuzawa, Northwestern University, Nanette R. Lee and Delia B. Carba, USC-Office of Population Studies Foundation; Julie L. MacIsaac, David S. Lin, and Parmida Atashzay, University of British Columbia; Daniel Belsky Columbia Public Health and Columbia Aging Center; Michael S. Kobor, University of British Columbia, Canadian Institute for Advanced Research, Centre for Molecular Medicine and Therapeutics.
Robert N. Butler Columbia Aging Center
Bringing together the campus-wide resources of a top-tier research university, the Robert N. Butler Columbia Aging Center approach to aging science is an innovative, multidisciplinary one with an eye to practical and policy implications. Its mission is to add to the knowledge base needed to better understand the aging process and the societal implications of our increased potential for living longer lives. For more information about this center which is based at the Columbia Mailman School of Public Health.
The study was supported by the National Institutes of Health R01AG061006; National Science Foundation BCS 1751912; University of British Columbia UBC 60055724.
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This peer reviewed publication pertaining to our Pregnancy Information section was selected for circulation by the editors of Disabled World due to its likely interest to our disability community readers. Though the content may have been edited for style, clarity, or length, the article “Pregnancy Accelerates Biological Aging” was originally written by Columbia University’s Mailman School of Public Health, and submitted for publishing on 2024/04/08. Should you require further information or clarification, Columbia University’s Mailman School of Public Health can be contacted at the columbia.edu website. Disabled World makes no warranties or representations in connection therewith.
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Want to press more weight, do more push-ups, improve shoulder mobility, and look super-heroic with your shirt off? You may want to focus on doing more serratus anterior exercises.
The serratus may not get the love that big muscles like the pecs, glutes, and abs get on social media (no one’s going to post about their one-rep max on the serratus wall slide). But this saw-toothed muscle on the sides and back of your rib cage is a key player whenever you press, push, or punch, and when it’s well developed — bonus — it looks super cool as well.
Here’s a primer on how the serratus anterior muscles work — and some key moves for best developing this stealthily awesome group.
Serratus Anterior Anatomy and Function
In any big company, there are a few behind-the-scenes players who don’t get the recognition they deserve. In your upper body, that’s the serratus anterior.
Much of the serratus is hidden beneath the shoulder blade, the latissimus dorsi (the back muscle on the side of your torso), and the pectoralis (chest muscle). The only visible serratus muscles are two or three finger-shaped horizontal bumps on the sides of your rib cage, a couple of inches below your armpits.
Serratus anterior insertion
If you could look beneath your lats, pectoral muscles, and shoulder blades (scapulae), you’d see that there are actually eight (sometimes nine) of those fingers of the serratus anterior, each one originating on a different rib.
Like a giant thoracic bandage, these parallel strips of sinew each wrap around the back of your rib cage, slipping underneath your lat and scapula, and inserting at the medial border (inside edge) of your shoulder blade.
When you’re lean, the serratus jumps out visibly, especially when you expand your scapulae into a lat spread, framing the top corners of your ab muscles like a pair of quotation marks turned on their sides.
Serratus anterior action
The structure of this muscle may be complex, but its job is simple: to slide your shoulder blades forward (protraction) and rotate them upwards (flexion).
If those don’t sound like important functions, move your arm around. You’ll see that virtually every movement of your arm also requires you to move your shoulder blade: reach forward, your scapula slides forward; reach up, it lifts up. Your serratus is pivotal in making both things happen.
Physiotherapists sometimes call the serratus the “boxer’s muscle” or the “big swing” muscle, and now you know why: Without those serratus muscles sliding your shoulder blades forward, most punches would fall six or eight inches short.
9 of the Best Serratus Anterior Exercises
Good news: You don’t need to do a serratus anterior workout to increase its strength and definition. It’s a synergist — a helper-muscle — in many of the classic moves you’re likely already doing for your chest, deltoids, back, and core, as shown below.
Want to emphasize serratus anterior activation in these moves? Focus on a complete scapular range of motion — moving your shoulder blades forward, backward, upward, and downward — whenever you can.
Assume a high plank position: hands and balls of your feet on the floor, core tight, and body straight from head to heels. Your hands should be slightly wider than your shoulders.
Maintaining a rigid posture, slowly lower your chest to the floor — or as close as you can without breaking form.
Reverse the move, pushing yourself back up to the starting position.
Too tough? Perform the move with your hands elevated on a box or bench.
2. Serratus push-up
Additional muscles worked: shoulders, chest
Assume a high plank position: hands and balls of your feet on the floor, core tight, and body straight from head to heels. Your hands should be slightly wider than your shoulders.
Keeping your arms straight and your body rigid, slowly retract (pull back) your shoulder blades as far as possible.
Pause, push back up to the starting position, protract (spread) your shoulder blades, and round your upper back as much as possible toward the ceiling.
Lie back on a bench, holding a dumbbell firmly in each hand at arm’s length above your shoulders with your palms facing forward.
Slowly lower the dumbbells, stretching your chest muscles fully, until the inside plates of the dumbbells are close to — or nearly touching — your chest.
Pause, return to the starting position, and then push the dumbbells as high as possible, lifting your shoulder blades off the bench.
Lower and repeat.
No dumbbells? Perform the same move using a barbell.
4. Standing serratus press
Additional muscles worked: shoulders, chest
Attach two exercise bands with handles to a squat rack at shoulder height.
Face away from the rack, take hold of the handles, and extend your arms in front of you, parallel to the floor.
Walk forward to create tension on the bands.
Assume a half-lunging position with one foot forward for stability.
Keeping your torso upright and your entire body stable, push your arms forward as far as possible, rounding your upper back. This is your starting position.
Keeping your arms straight and your posture upright, slowly retract your shoulder blades as much as possible.
Slowly return to the starting position. That’s one rep.
Lie back on a bench holding two light- to medium-weight dumbbells with a firm grip at arm’s length above your chest.
Keeping your arms straight, press the dumbbells toward one another and hold them there throughout the move (this works best with hexagonal dumbbells).
Keeping your feet planted on the floor and your elbows slightly bent, slowly lower the dumbbells in an arc towards the floor over your head, until you feel a deep stretch in your lats and rib cage.
Pause for a moment, slowly reverse the move, and return to the starting position.
6. Ab rollout
Additional muscles worked: core, triceps
Choose a ball: bigger (up to 33 inches in diameter) if you’re just learning the move, smaller (18 inches in diameter) once you’ve had more practice.
Kneel behind the ball, fold at the waist, and place your forearms on top of the ball, palms down.
Tighten your abdomen, tuck your pelvis, and maintain that position throughout the movement. If you feel your lower back arch, stop the set.
Lean your weight onto the ball and slowly extend your arms in front of you, rolling the ball forward as far as you can while maintaining the same position in your lower back.
Pause for two to three seconds in the fully extended position.
Reverse the movement, slowly returning to the starting position.
7. Serratus wall slide
Additional muscles worked: shoulders
Stand facing a wall.
Place your forearms on the wall, vertically, about shoulder width apart with your palms facing each other.
Lean your weight into the wall, spread your shoulder blades, and round your back backward. This is your starting position.
Maintaining the same rounded back position, slowly slide your forearms along the wall upwards and downwards as far as you can.
Get on all fours with your hands directly under your shoulders, fingers spread wide, and your knees bent 90 degrees below your hips.
Tuck your toes and raise your knees slightly off the floor. This is your starting position.
Keeping your back flat and core engaged, move forward using a “cross-crawl” pattern, simultaneously moving opposite hands and feet together (left hand and right foot, right hand and left foot).
Continue moving forward with opposite hands and feet in unison for the specified number of steps, then reverse the movement to work your way back.
Stand with your feet slightly wider than your shoulders, holding a pair of light-to-medium dumbbells at chest or shoulder height, with your palms facing each other.
Turn your torso 90 degrees to your left, pivoting on your right foot as you punch straight out from your shoulder with your right hand, rotating your fist until your palm faces downward.
Return smoothly to the starting position and repeat the move to the other side, rotating on your left foot and punching to your right with your left hand.
Alternate sides smoothly.
Benefits of Serratus Anterior Exercises
Although they appear most visibly on your ribs, the muscles of the serratus anterior are crucial to shoulder health. Strengthening them can help with a number of scapulothoracic tasks.
1. Increased shoulder mobility
When the serratus isn’t working as it should, your shoulder blade may not slide as easily across your back, limiting your range of motion — and possibly causing pain — when you reach your arm forward or overhead. A strong serratus can help increase range of motion, with downstream benefits for rotator cuff function.
2. Improved upper-body performance
Nearly every arm motion involves the shoulder blade and nearly every shoulder blade motion involves the serratus anterior. Presses, punches, and pitches all benefit from a strong serratus anterior — as does putting away dishes on the top cabinet.
3. Muscular balance
Over time, repeated overhead movement can cause an imbalance between the serratus and the trapezius, the kite-shaped muscle connecting your neck, back, and shoulders. Exercises that target the serratus can help restore order.
4. Less scapular winging
A weak serratus anterior can also lead to a protrusion of the shoulder blades, referred to as scapula alata, or scapular winging. Strengthening the serratus can help bring the scapulae into alignment.
Ten miles @ 7:56 pace on Saturday… I was going to add some speed and then made the executive decision I didn’t want to, so I just ran.
We are back home now! We were in Bluff, Utah, which is in the southeast corner of Utah. For spring break, we wanted to go somewhere warm, new, and not too crowded, so we headed to Bluff.
I googled “close-ish family resorts with a pool,” and Bluff Dwellings pulled up. It was rated 4.7, and the reviews were all amazing while at the same time it wasn’t too pricey, so we went for it.
The kids loved the resort’s park; I believe all parks should have hammocks for parents.
They spent hours at this park.
And I spent hours in the hot tub.
Bluff is a very small city, but it is close to so many hikes, Monument Valley, and the Four Corners. They offer a lot of excursions for things like whitewater rafting (we didn’t do any excursions because our kids were just thrilled with the pool).
I just realized this might feel like an ad ha, but it’s not… we really loved this place. You could even rent a Teepee to stay in!
We will be back!
We ate most of our meals at the resort and were all surprised by how good the food was… we went through so many pizzas. The biggest problem was the wind in the area on Friday, but I think that was happening in many areas last week.
Traveling with kids is ordering them the kids meals they wanted and then them not eating what they ordered and eating all of your food instead.
Boston is just one week away. I can’t believe how quickly this snuck up on us. I may have been searching for last-minute deals on plane tickets to go watch but couldn’t find any, so I guess watching it on the TV will do. Good luck to everyone racing. I hope the weather is perfect for you, the tailwind is strong, and your carb-loading is enjoyable.
Today, I thought I would include some of my tips for Boston! I have run it four times (2015, 2019, 2022, 2023), and I am positive that the year I ran it in 2022 was the best race I’ve ever had (2:54)! PS What I did for nutrition in 2022 is in this post.
Here are my random tips for Boston:
*If you get carsick easily, please try to sit in a front seat on the bus and stare out that front window the whole way.
*Wear a pair of shoes different from your race shoes that you can donate and swap out right before the race starts. You will be walking around a lot before the race, and sometimes the Athlete’s Village is muddy, so keeping your race shoes in the clear bag until the last second is one of my favorite Boston tips. Also, if it is cold and rainy in the morning, a poncho and robe work great, too.
*If it is sunny-> wear sunscreen (EVERYWHERE), and a hat or sunglasses is a need. It feels like you are facing the sun the whole way, but in a good and happy way:)
*Don’t waste your time weaving! The first few miles of Boston are pretty congested, and then things spread out, so go with the flow and stay calm. Your time will come!
*Find a house for me to buy… the homes along the course are stunning, and I always spend time staring at them in the first 20 miles.
*Enjoy every second of the Wellesley Girls cheering. You can seriously hear them from a mile away, and it is shocking how loud that portion of the course is each time. I know music is helpful during races, but if you can go without it for as long as possible, try it in Boston. The crowds are next level! Use their energy as fuel.
*The tracks on the road at mile 22 are always a bit tricky for me. My legs are fried at that point, and I am always so nervous about tripping on them (people do!), so watch out for those!
*Things change a lot on this course. Now that I’ve run a completely flat marathon, it makes me realize how much things change on this course. The positives of the constant changes—> You are using different muscles throughout the entire course, which is really nice, and all of the changes keep you distracted! Remember, if you are hurting… things will change soon, emotionally and/or physically.
*Find all the joy you can, which is pretty easy in Boston. There are so many things to see along the course (I adore running through EIGHT different little towns or cities over the 26.2 miles), absorb the joy, and run your heart out.
*Newton Hills (miles 16-20), forget about paces and focus on keeping things at the same effort you’ve had up until that point. Once you get to the top of Heartbreak, there is an amazing gentle downhill where you can get your legs rolling again and pick up the pace, but you can’t do that if you blow up from going too hard on the hills.
*I used the ‘fly and die’ method twice, ran Boston once for fun, and ran it once, pacing it perfectly (for me). I thought I would include my splits if anyone wanted to see how I paced it and what ascent/descent happens in each mile. I know you hear this from everyone, but BE patient. This course was so painful when I was not patient in the beginning, and then it was the most magical course when I was patient and held back in the first half, even though I felt like running faster. PS I know it is only 40 ft ascent in the first mile, but I am always surprised by a few rollers in that first mile.
*Smile as much as you can and take it all in. Don’t forget to let me know how it goes so I can live through you this year!
Who will be in Boston this year? Who has in the past?
What race have you done that you think has the best crowds?
Please add some tips to this list!
What’s the most relaxing vacation you have ever been on?
Carbohydrates are often vilified as a dieter’s worst enemy but carbs are a fundamentally important part of any meal.
In fact, carbs are our body’s best energy source, the glucose helps balance out our sugar levels and the fibre is great for our digestive system.
One of the biggest problems people have with carbs is they’re eating the wrong type – a.k.a. refined white carbs instead of healthy wholegrain carbs.
Plus, we often tend to fill up on too many carbs and get our portion sizes wrong. Here are 6 starchy carbs, as well as how much of them you can eat and still lose weight.
How much carbs should you eat in any meal?
Pasta: two dried handfuls
Rice: two dried handfuls
Potatoes: one fistful
Apple: one
Bread: two slices
Oats: half a cup size
Other tips on how to eat carbs
Cooled or cold cooked pasta digests more like like a healthier fibre, prompting a safer, more gradual rise in blood sugar compared to hot pasta.
Not eating enough carbohydrates can lead to a low mood, which in turn can trigger binge eating.
Drinking green tea while eating carbs may be a good diet strategy as it helps boost your metabolism and lower your body’s glucose levels.
Some studies show that having a high-protein breakfast and carbs at night can help with weight loss.
Natural resistant starches like lentils, peas, beans and oatmeal help keep you fuller for longer.
10 carbs to eat and still LOSE weight!
1. Quinoa
This seed is considered to be complete protein! Lower in calories than most other types of grain and rice, quinoa is high in fibre and has good levels of vitamins and minerals. Quinoa can be mixed with vegetables and served as a side dish, or used as a flour substitute in certain types of cooked dishes.
Brown rice is a wholegrain, and very nutritious as it contains large amounts of fibre, B vitamins and minerals such as iron, selenium and magnesium. The fibre in brown rice helps to keep the digestive system healthy and will keep you feeling fuller for longer (always a good thing when it comes to weight loss!).
Rolled oats digest slowly, are packed with fibre and have little impact on your blood sugar. Oats are also a great source of manganese, selenium, vitamin B1, dietary fibre, magnesium, protein and phosphorus.
Thanks to their high fibre profile, oats are also great for clearing the junk from your digestive system. That sounds like enough reason for them to be our new favourite carb! Check out this Overnight Oats recipe for your next breakfast.
4. Pasta
When eaten in a low-GI diet, can actually help you lose weight! If you’re not sold on eating pasta, try wholemeal pasta or brown rice pasta and see if that works better for you.
Buckwheat is rich in omega 3 fatty acids, and full of vitamins and minerals. How do you eat it?
You can use buckwheat as a flour in baking or pancakes or porridge for breakfast or as a savoury lunch or dinner in the form of buckwheat noodles (soba is the Japanese name for buckwheat). Try these Soba noodles with salmon to get on your shredding journey.
8. Broccoli
Not what you thought would be on this list right? Broccoli is a carb (a low one at that) and we eat this without thinking we’ll gain weight because it’s green and considered a vegetable? Correct. Carbs are not simply white bread and white pasta. They come in a variety of forms and health!
Broccoli is a great non-starchy carb containing many nutrients such as folate, soluble and insoluble fibre, vitamins C and A, and calcium, which are needed for numerous functions in the body. Chicken, Cashew and Broccoli Stir Fry anyone!?
9. Barley
Eating barley will keep you feeling fuller than eating other types of grains. Barley cannot be eaten raw, but can be added to soups for extra bulk and is particularly good when substituted for rice in a risotto dish.
You can incorporate barley into your breakfast, lunch or dinner as an oat substitute or rice alternative. Check out this Breakfast Barley with Banana and Seeds on our28 Day Weight Loss Challenge.
10. Sweet potato
Another fibrous carb, sweet potato is packed full of vitamins, and minerals, particularly beta-carotene, which converts to vitamin A once consumed. Not to be confused with the white potato, 80g of sweet potato counts towards 1 of your 5-a-day, unlike white potato which does not.
Now you can easily meal plan with our personalised plans & over 6,000 family & budget friendly recipes catering to a wide range of dietary requirements.
The Healthy Mummy is a holistic program to nourish your body with nutritious food and help you stay active in your busy, everyday life. Yours and your families well being should be a priority so let us take the hassle out of it.
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There’s not too much to say. Paris-Roubaix was an Alpecin-Deceuninck show from start to finish. Mathieu van der Poel was the big favourite, and he did what everybody thought he would do, but his team was also completely in command all the way from Compiègne to the velodrome in Roubaix.
In the end, there was no chance for the rest against Alpecin-Deceuninck. Finishing first and second with Van der Poel and Jasper Philipsen was only part of the story – they were in control all day long. In a race like Paris-Roubaix, there are always lots of possible scenarios, depending on the weather conditions, tactics and so on, but it felt like they would have handled any situation that emerged on Sunday.
There was only moment where I briefly thought they were in danger of losing control. After Philipsen punctured, Gianni Vermeersch went off the front with two dangerous guys, Nils Politt and Stefan Küng. It didn’t seem like the ideal situation, because I presume Alpecin would have preferred to have had Philipsen up there instead. But in the end, it didn’t really matter.
Like last week at the Tour of Flanders, Vermeersch was impressive again, and so was the whole team. It all worked out positively for them. When it came back together, Van der Poel made his winning move and that was that. Like last year, they capped it all off with Philipsen taking second place again. What more could you want than that?
Alpecin are an interesting team, because they have moved up gradually from Continental level to the WorldTour. The whole team was built around Mathieu from the start, and they grew with him, and then signing Philipsen in 2021 was another big step forward. Mathieu and Jasper lifted the team with their sporting performances, but more than anything, I think they’ve lifted the team with their mentality. When you win in that way with riders of that quality, it lifts the whole organisation. Everybody does their job a little bit better.
(Image credit: Future)
Van der Poel was by far the strongest rider on the cobbles this Spring and he was also backed by the strongest team. There is no debate about that, but it’s only natural to wonder what might have happened if Van der Poel and Alpecin’s rivals had been at full strength in the last few weeks.
Wout van Aert was the big absentee after his crash at Dwars door Vlaanderen, and Visma-Lease A Bike had bad luck all Spring, with illness and injury affecting guys like Dylan van Baarle, Tiesj Benoot and Matteo Jorgenson at different times. Lidl-Trek lost Jasper Stuyven and Alex Kirsch in the same crash as Van Aert, and Mads Pedersen was injured there too.
If Visma had the whole gang and if Stuyven was around, then maybe we would have seen something else at Flanders and Roubaix. That’s the one question mark about this spring, the fact that a lot of strong teams didn’t have their best line-up for the biggest races.
The only team always at full strength was Alpecin. They were the only team with no issues. For the Tour of Flanders, they even had the luxury of leaving Philipsen out of the team so he could be fresh for Scheldeprijs and Paris-Roubaix. But to be clear: I don’t doubt Mathieu, I don’t doubt Jasper and I don’t doubt Alpecin. Looking at how they’ve raced in the last few weeks, they would have been very, very difficult for anybody to beat.
Liège-Bastogne-Liège?
Should Van der Poel take on another Monument this spring? (Image credit: Getty Images)
I’m curious to see what will happen next because I don’t think Van der Poel’s Spring is over just yet. He’s in incredible form, so he should take the opportunity to try to do something even more special in the next two weeks. He’s expected to ride Amstel Gold Race, but I think he should also go and ride Liège-Bastogne-Liège.
It’s worth trying, considering the form Mathieu is in. And now, with Remco Evenepoel definitely missing and possibly Primož Roglič too, there is a big chance for Van der Poel to put in an impressive performance at Liège and maybe even to win it. Tadej Pogačar will be there, of course, but that could be a great battle.
And don’t forget that Mathieu was already very good at Liège-Bastogne-Liège back in 2020, the only time he raced it. He finished sixth, taking the sprint just behind the winning group. The race is not outside his range. I know he has a big year with the Olympics to come as well, but this is a rare chance.
In any case, Van der Poel has now won six Monuments and I think there are more to come. I can see him winning a fourth Ronde and a third Roubaix. It’s just a matter of time, but it will also be about his own motivation. At the moment, it’s all enjoyable, but let’s see if it’s still the same in a few years.
These days, the physical and mental investment in cycling is enormous. The amount of dedication and motivation you put into the smallest details is crazy, and I’m curious to see how long anybody can sustain that. After a time, it would only be normal to lose a little bit of motivation to keep pushing to get the most out of yourself. It certainly doesn’t get any easier.
When somebody wins the way Mathieu has been winning over the last few weeks, it’s tempting to make comparisons with the past, but it’s not necessary. He’s not the new Eddy Merckx. Eddy is Eddy, and Mathieu is Mathieu. In the same way, Tom Boonen was his own man, and I was my own man. Let’s just enjoy the moment and enjoy Mathieu for what he is right now – the main man of this generation in the Classics.
The Arenberg chicane and a blistering speed
Riders take on the controversial Arenberg chicane (Image credit: Getty Images)
While Van der Poel lived up to all expectations, the famous chicane before the Arenberg didn’t play as important a role as many people had feared. The wind and the early speed made sure of that. The race broke up really early, so we only had 30 or so riders coming to the Arenberg chicane together rather than a peloton of more than 100 riders. That made a big difference, and thankfully everybody came through it safely.
The problem with the Arenberg was never the approach. It was simply that everybody reaches the cobbles at 70kph and when you hit the bump in the road after 200 metres, you have crashes. As I said before the race, I could understand why ASO wanted to slow the speed on the approach to the Arenberg. I support that idea, but maybe a different solution to the problem can now be found for next year.
After the race, meanwhile, there was a lot of talk about the new record average speed for Paris-Roubaix of 47.8kph. I think the wind conditions obviously played a part in that, but so does the equipment options that riders have these days. Even in respect to my final years as a rider, the bikes and clothing have moved onto a completely different level, so I’m not sure if it’s entirely relevant to compare the speed to previous generations.
Riding Paris-Roubaix with 32mm tyres like they do today makes a huge difference, and so do the aero bikes. At Saxo and Trek, I never rode Roubaix with an aero bike, and I’m pretty sure I never rode it in a skinsuit either. A couple of teams were just starting to use skinsuits in Classics near the end of my career, and, honestly, back then we were almost laughing at the idea. Now pretty much everybody does it.
The equipment has taken cycling to a new level in terms of speed, but a record like Sunday’s is still only a statistic. The important thing at Paris-Roubaix is the race itself and the memories it gives us. We won’t forget Sunday in a hurry.
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Sharing a comparison between Pilates and yoga, and which one I like more 😉
Hi friends! Happy Monday! How was the weekend? I hope you had a great one! We officially have spring fever over there. I want to replant the garden – I let everything outside die when I was dealing with the great eye saga – and clean everything, while the kids are already begging to jump in the pool wearing their pajamas.
I’m enjoying this short-lived sweet spot of weather before it’s a thousand degrees by walking and hiking as much as possible!
For today’s post, I wanted to chat a bit about Pilates and yoga, and the diffferences between these two popular low-impact workout options.
In the world of mind-body fitness, Pilates and yoga stand as two prominent practices, each offering a unique approach to physical and mental well-being. While they share some similarities, such as emphasizing breath control and mind-body connection, there are distinct differences between the two. There are nuances of Pilates and yoga, which make them super special, and I wanted to chat about muscle engagement, styles, advantages, and considerations for incorporating them into your fitness routine. As always, talk to a doctor before making any fitness or nutrition changes!
Pilates vs. Yoga: Understanding the Difference and Benefits
Muscle Groups Targeted:
Both Pilates and yoga engage various muscle groups, albeit with different emphases. Pilates primarily targets the core muscles, including the abdominals, obliques, and lower back, while also engaging muscles throughout the body to improve strength, flexibility, and stability.
On the other hand, yoga encompasses a broader range of muscle groups, including the core, arms, legs, and back, with different poses targeting specific areas depending on the style practiced. I feel like both are great total-body workouts, but Pilates definitely includes more core work.
Pilates comes in several forms, with the most common being mat Pilates and equipment-based Pilates using apparatus like the reformer, cadillac, and chair. Mat Pilates focuses on bodyweight exercises performed on a mat, whereas equipment-based Pilates incorporates resistance provided by springs and pulleys to enhance the workout. In contrast, yoga encompasses various styles, such as Hatha, Vinyasa, Ashtanga, Bikram, and Yin, each with its own focus on movement, breath, and meditation.
Pros and Cons:
Pilates offers a low-impact, effective workout for building core strength, improving posture, and enhancing overall body awareness. Its focus on controlled movements and alignment makes it suitable for individuals recovering from injuries or seeking rehabilitation. However, Pilates may lack the spiritual and meditative aspects found in certain yoga practices.
Yoga, on the other hand, not only improves physical strength, flexibility, and balance but also promotes mental clarity, stress reduction, and emotional well-being through its meditative components. With numerous styles available, individuals can choose a practice that aligns with their preferences and goals. Nonetheless, some yoga styles may require more physical exertion and flexibility than others, potentially posing challenges for beginners. I’m a huge believe that there is a yoga for everyone; you just need to find the type that you enjoy that works for you!
Incorporating into Your Routine:
Both Pilates and yoga can be incorporated into your fitness regimen based on your preferences, goals, and schedule. Beginners may start with one to two sessions per week and gradually increase frequency as they become more comfortable and experienced. Those seeking a balanced approach to fitness may alternate between Pilates and yoga sessions throughout the week to reap the benefits of both practices.
Online Workout Options:
In today’s digital age, accessing Pilates and yoga classes has never been easier. Numerous online platforms offer a variety of classes catering to various skill levels, interests, and time constraints. From live-streamed sessions to pre-recorded tutorials, individuals can choose the format that best suits their needs and preferences, allowing for convenient and flexible workouts from the comfort of home.
Here are some of my favorite online yoga and Pilates options:
If you’re looking for balanced strength training that you can implement with your favorite group classes, try Fit Team here.
In the Pilates vs. yoga debate, there’s no one-size-fits-all answer. Both practices offer unique benefits for physical and mental well-being, catering to individuals with diverse preferences and goals. Whether you’re looking to build core strength, improve flexibility, or cultivate inner peace, Pilates and yoga provide valuable tools for enhancing your overall health and vitality.
By understanding the differences and benefits of each practice, you can make informed decisions to create a well-rounded fitness routine that aligns with your lifestyle and goals.
My favorite: I love them both!!! I used to prefer yoga, but after incorporating reformer classes into my life, I can’t pick. They’re both so different, and I love incorporating both options into my monthly routine.
So, tell me, friends: are you team yoga, or team Pilates? Or both??
This Blueberry Dutch Baby Pancake makes a delicious breakfast recipe that is perfect for special occasions but easy enough for a weekday!
Why we Love this Easy and Delicious Breakfast Recipe
Sometimes referred to as german pancakes, dutch babies are an easy and delicious baked breakfast pancake that bake up all puffy and golden on the edges, and dense and custardy in the middle. The batter gets whipped up in a blender, then thrown in a super hot oven. The whole thing comes together in a flash and it is so delicious! We’ve made a plain version for years, and recently decided to try adding some fresh blueberries before baking. It made an already amazing breakfast even better.
This dish makes a great breakfast for holidays or special occasions because it looks impressive, tastes amazing, and comes together super quickly. We served ours topped with extra blueberries, a dusting of powdered sugar, and a drizzle of maple syrup. They were a huge hit!
Ingredients You’ll Need to Make Blueberry Dutch Baby Pancakes:
Eggs
All-Purpose Flour
Milk
Butter
Blueberries
Sugar
Salt
How to Make a Blueberry Dutch Baby Pancake:
Preheat your oven. Preheat your oven to 425℉. Once the oven is almost heated, add the butter to your baking dish and put it in the oven to melt. It’ll only take a couple minutes. Once fully melted, remove your dish from the oven and set it on the stove.
Make the pancake batter. Meanwhile, add the milk, eggs, sugar, flour and salt to a blender. Blend on a low setting and mix until the batter is smooth.
Bake. Pour the batter into your prepared baking dish. Swirl with the tip of a knife to distribute the melted butter if desired. Top with blueberries, then put in the oven and bake for 14-16 minutes or until the pancake begins to puff around the edges and turn golden brown.
Serve. Remove from the oven and slice. Serve with warm maple syrup, powdered sugar, and extra blueberries. Enjoy!
Tips & Suggestions
Cooking for a Crowd
This recipe can easily be doubled if necessary. Bake in a 9×13-inch baking dish.
Switch up the Fruit
We love this with blueberries, but you can also try raspberries, blackberries, diced peaches, sliced bananas, or diced apples.
Looking for More Delicious Breakfast Recipes?
Blueberry Dutch Baby Pancake
Fresh blueberries add a delicious pop of flavor and color to our favorite dutch baby pancake recipe. It’s a delicious breakfast recipe that is perfect for special occasions but easy enough for a weekday!
Prep Time10 minutesmins
Cook Time15 minutesmins
Total Time25 minutesmins
Course: Breakfast
Cuisine: german
Servings: 4servings
Calories: 244kcal
Preheat your oven to 425℉. When the oven is about 400℉, add the butter to an 8×8 square or 2 quart oval baking dish and put it in the oven to melt. Watch the butter to make sure that it doesn’t brown. Once it is fully melted, you can remove it from the oven and set it on your stove.
While the oven is preheating, combine the milk, eggs, sugar, flour and salt into a blender. Use the batter setting or a lower setting on your blender and mix until all the ingredients are smooth.
Pour the batter into your hot pan over the melted butter. If the butter only disperses to the edges, you can use a butter knife to swirl it around the batter. Sprinkle the blueberries over the batter.
Bake for 14-16 minutes or until the pancake begins to puff around the edges and turn golden brown.
Remove from the oven and slice. Serve with warm maple syrup, powdered sugar, and extra blueberries. Enjoy!
I’m a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.
Daily journal prompts are a great way to form a journaling habit. And did you know that it takes 21 days to form a new habit? This article shares journal writing prompts to inspire you daily.
Journaling is a gateway to personal growth, and it can be incredibly effective for self-reflection and goal-setting. Journaling can also be a very cathartic practice.
In this article, we will look at some of the benefits of journaling, along with 21 journal prompts to help you get started on a personal growth journaling habit because, as we know – it takes 21 days to start a new habit!
Turning an every-now-and-again practice into a daily practice takes dedication.
Sure we all talk about journaling, but do we really do it? And if not, why not?! Maybe a 21-day journaling challenge is just what you need to jumpstart this new practice if you’ve had a hard time sticking to it.
Creative Ways to Use Journal Writing Prompts for Personal Growth
Turning an every-now-and-again practice into a daily practice takes dedication. Many of us get in the habit of only turning to journaling when we’re feeling a particular emotion like sadness, for example. But really, we can celebrate ourselves and our wins through journaling as well.
One of the most powerful things you can do for your personal growth is to reflect on your experiences.
Journaling can help you track your progress, celebrate your accomplishments, and explore your thoughts and feelings. Journaling prompts can also help us find clarity, insight, and motivation. In other words, your journal doesn’t need to be filled with stories only about heartbreak!
The Power of Reflection Through Daily Journal Prompts
One of the most powerful things you can do for your personal growth is to reflect on your experiences. Journaling – and using daily journal prompts – is the perfect way to do this because it can assist you in processing your thoughts and feelings.
Getting our thoughts out of our heads is one of the keys to being able to see things from a different perspective. An accurate reflection oftentimes requires a new perspective to see things how they really were versus how they seemed to be under the influence of our emotions and thoughts.
You can also use journal writing prompts as a tool for exploring your thoughts and feelings. By you allowing yourself to explore your thoughts and feelings, you will be able to understand them better, process past experiences, and manifest your future.
Here Are 5 Tips for Creating a Personal Growth Journaling Practice:
Before you dive into the daily journal prompts below, review these tips to get the most out of your experience.
1. Be Consistent
Try not to break this 21 day journaling goal challenge. Even this achievement of completing a challenge is personal growth. That’s why we’re sharing daily journal prompts to motivate you to write every single day.
2. Be Honest and Vulnerable With Yourself
Sometimes honesty is hard. Growth is not always easy! Sit with yourself in truth.
Thoughts may not always flow, writer’s block applies to journaling, too! Try not to get wrapped up in your head about creating poetic entries – the idea is to just get the thoughts out.
5. Practice Gratitude In Your Journaling
Writing things down that you’re grateful for has been shown to improve overall well-being and state of mind. Beyond using the journal writing prompts, take a moment to jot down what you’re grateful for each day. It matters!
Use These 21 Powerful Journal Writing Prompts for Personal Growth:
These are some of my favorite journal writing prompts to get my thoughts flowing. You can use them as daily journal prompts to deepen your personal growth journey. There’s one journal prompt per day of your 21-day challenge!
1. What is something you are afraid to accomplish? Why are you afraid to try? 2. Create an itinerary for your “dream day.” 3. How can I feel more fulfilled in my day-to-day life? 4. When do I feel most confident? 5. Why is personal growth important to me? 6. What unhealthy habits do I need to change? 7. Create a list of 10 mantras you can use as daily affirmations. 8. Am I spending my time in a way that makes me feel happy? Elaborate. 9. What is your best quality? 10. Who inspires you the most and why? 11. What’s keeping you from living your dream life and why? 12. Describe who you want to be in 10 years. 13. What makes you feel alive? How can you incorporate more of that into your life? 14. The words I would like to live by are… 15. What are three self-defeating thoughts that show up in your self-talk? How can you reframe them to encourage yourself instead? 16. What are my main coping mechanisms? Are they serving me well? 17. What do I need to do to get to where I want to be 1, 3, and 5 years from now? 18. What motivates me? 19. What is your greatest strength? Best skill? 20. How can I make my life more meaningful? 21. What do you want your legacy to be? How can you align living with that idea?
What Journaling Does for the Brain
Journaling keeps your mind sharp. There is abundant research about the neuroscience of journaling that delves into how journaling boosts memory, enhances cognition, and improves comprehension.
How, you ask?!
Journaling engages various regions of the brain that regulate how we regulate and process our emotions. To put it simply, the act of writing about our emotions engages the prefrontal cortex area of the brain. This engagement helps with emotional regulation.
Journaling also activates the amygdala, which is the part of the brain that processes emotions. By writing your emotions down, it can help to relieve or lift negative feelings and emotions, releasing them, so to speak.
The act of writing about our emotions helps with emotional regulation.
Moreover, by activating the DMN or default mode network part of the brain you can even process past experiences to gain a deeper insight into yourself as you reflect back on them.
It’s also not surprising that writing about your thoughts and experiences is stimulating for the brain and therefore improves problem-solving abilities and cognition.
Now you’re eager to start a daily journaling habit, right?!
The Takeaway on Using Journal Writing Prompts for Personal Development:
We hope these daily journal prompts have inspired you on your journey of personal growth! Journaling is a great way to get clarity on your hopes and dreams and stimulate your mind.
A regular journaling habit can have a transformative effect on your emotions, thoughts, and overall well-being. Feel free to return to these journal writing prompts – it’s a great way to compare notes and gain insight into what’s shifted for you over time.
Once you’ve finished this 21-day journal writing prompt challenge, there are many apps you can turn to so that you can keep this healthy habit going! I personally use the Prompted Journal app, but there are countless others that you could try. I like to use the prompts from the app and then write my responses down rather than typing them into the app for that extra brain engagement.
Once you’ve started this daily journal prompt challenge, just remember to have fun and keep going! These journal writing prompts are a fantastic foundation for your personal growth, but don’t be afraid to create your own prompts too.
Ready in just 30 minutes, these Mediterranean Steak Grain bowls are filled with quinoa, tomatoes and bell pepper, feta, olives, and topped with slices of juicy grilled steak, and a creamy herb yogurt dressing. Perfect meal for the whole family to customize and build their own bowl!
Why I Love This Recipe
Grain bowls have become one of my favorite easy to throw together meals when I don’t know what else to make for dinner!
Why? Because they get dinner on the table quickly (hello 30 minutes), are customizable, and provide a perfectly balanced meal filled with protein, fiber, carbs, and fat.
Quinoa and hummus serve as the base for these bowls and are topped with tender, juicy grilled steak, crunchy bell pepper, red onion, cherry tomatoes, kalamata olives, and salty feta.
Oh, and you can’t forget about drizzling some creamy, herb yogurt dressing on top.
I just love how bowls layer different textures and flavors, making every bite unique and a bit of a surprise. Loaded with Mediterranean flavor, these bowls are no exception.
They’re a great option for a quick and easy weeknight meal, or the components can even be prepped on the weekend for easy to assemble lunches or throughout the week.
Plus, the whole family can enjoy customizing their bowls, choosing which toppings to add based on their preferences. I call that a win win!
hummus: provides some creaminess and extra flavor to the bowls. Any store-bought hummus should work – I used plain but a flavored hummus would be delicious too!
quinoa: slightly nutty-flavored grain filled with fiber and protein that serves as part of the base for the bowls.
cherry tomatoes: add sweetness, acidity, and a pop of color to the dish.
bell pepper: adds a nice crunch to the dish and is a good source of vitamin C. I used green, but any color pepper works.
red onion: sharp, pungent flavor, adds crunch and depth to the dish.
crumbled feta: adds a creamy texture and some saltiness.
kalamata olives: give a rich, slightly salty taste.
Greek yogurt: acts as the base for the dressing.
lemon: adds some acidity to the herb yogurt dressing.
garlic: gives dressing a punch of flavor.
oregano: gives dressing a bright and bold flavor.
mint: adds a subtle sweetness to the yogurt sauce
olive oil: used to coat the grill pan and in the dressing. It’s also a good source of dietary fat and antioxidants.
salt and pepper: essential flavor enhancers.
Equipment You’ll Need (affiliate links – if you make a purchase I receive a small commission)
Prepare and cook steak. First, pat steak dry with paper towel then season both sides with salt and pepper and let sit out at room temperature for at least 30 minutes. After heating the grill or cast-iron grill pan, grill steak, turning once, until cooked to your desired preference. See recipe notes below for guidance on cook times.
Rest and slice steak. Once cooked, transfer steak to cutting board and let rest for at least 10 minutes, then thinly slice it against the grain.
Build bowls. Begin by spreading hummus over half of the bowl and fill the other half with quinoa.
Add steak and rest of ingredients. Place steak over the quinoa and top with tomatoes, bell pepper, red onion, feta, and olives. Drizzle herb yogurt dressing over top and garnish with additional mint as desired.
Expert Tips
After drying and seasoning the steak, let sit out at room temperature for at least 30 minutes before grilling. This helps it cook more evenly and have a juicy, tender, flavor and texture.
To save some time, use a store-bought Tzatziki or Greek dressing instead of making your own yogurt sauce.
Meal prep the components of the bowl over the weekend so that you have dinners or lunches that are quick to assemble for the week!
Storage and Preparation
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.
You can prep the elements of these bowls separately ahead of time like the quinoa, steak, and herb yogurt dressing. Then when you’re ready to eat simply build your bowl!
If you like this recipe, please be sure to comment and give it a 5 star rating below. If you make it, share it on Instagram and tag me @karalydonrd and I’ll re-share it with my followers! If you want to save this recipe for later, be sure to pin it on Pinterest!
Ready in just 30 minutes, these Mediterranean Steak Grain bowls are filled with quinoa, tomatoes and bell pepper, feta, olives, and topped with slices of juicy grilled steak, and a creamy herb yogurt dressing. Perfect meal for the whole family to customize and build their own bowl!
Pat steak dry with paper towel. Season both sides with salt and pepper and let sit out at room temperature for at least 30 minutes.
Heat grill or cast iron grill pan over medium-high heat. Brush grill pan with olive oil, or if using a grill, brush steak with olive oil. Grill steak, turning once, until instant-read thermometer inserted into center reads 130 to 135 degrees F for medium-rare (about 4-5 minutes per side) or 135-145 degrees F for medium (about 6-7 minutes per side). Transfer steak to cutting board and let rest for at least 10 minutes.
Thinly slice steak against the grain.
To prepare bowls, spread hummus over half of the bowl and fill the other half with quinoa.
Place steak over the quinoa and top with tomatoes, bell pepper, red onion, feta, and olives.
Drizzle herb yogurt dressing over top and garnish with additional mint as desired.
For the herb yogurt dressing:
Whisk yogurt, lemon juice, lemon zest, garlic, oregano, mint, salt and pepper until combined.
While whisking, slowly drizzle in olive oil until dressing is smooth and creamy.
Notes
I prefer my steak medium-rare but the USDA recommends cooking meat until a thermometer inserted at the center reaches 145 degrees F. This will yield steak that is well done.
For a time-saver, you could top these bowls with a store-bought Tzatziki or Greek dressing.
Meal prep the components ahead of time over the weekend so you can easily build the bowls for dinner or lunches during the week!
