The BIÂN Blog

Many people struggle to achieve their fitness goals, whether it's losing weight, building muscle, or improving overall health. The good news is that working with a personal trainer can help you reach your goals faster and more effectively than working out alone. In this blog post, we will discuss the main benefits of working with a personal trainer and who might benefit most from their services. We'll also share some tips for those who cannot afford a personal trainer or are otherwise unable to access their services.

What are some of the main benefits of working with a personal trainer?

Comfort

Personal training is just that, personal.  A private session can set individuals minds at ease if reservations are factoring in to beginning a program.  A coach can be a guide and confidant outside of immediate family and friends that can better understand what your goals are and help provide the tools you may need to succeed without judgement.  They can also push you outside of your comfort zone and help you see potential you may not when training alone.

For those who feel nervous in group settings or who have never formally exercised before, working with a personal trainer can provide a more relaxed atmosphere. You'll be able to ask questions and make mistakes without feeling self-conscious, which can help you feel more confident and enjoy the experience more.

Individualized Programming

One of the main benefits of working with a personal trainer is that they provide individualized programming. No two people have the same body, fitness level, or goals, and a good personal trainer will take all of these factors into consideration when designing a workout regimen. This personalized approach means you'll get a workout that is tailored to your specific needs, which maximizes the benefits you'll see from exercising.

A great coach will have several aspects to track progress.  Over time a coach can assess movement quality, power, strength, cardiovascular endurance, recovery, and body composition.  All these components are measurable and can be used to show progress.  As a bonus you will be educated on proper technique and form should you work out on your own.  ‍

Accountability

Working with a personal trainer also provides a high level of accountability. It can be easy to skip a workout or give up when working out alone. However, having a personal trainer means that you have someone relying on you to show up and work hard. This external motivation can help you stay on track and push yourself further than you would on your own.

Skills

Another benefit of working with a personal trainer is that they can help you develop new skills and improve your form. Personal trainers can really dive into what you enjoy and program sessions around new movements.  Ever tried a handstand, planch, or Turkish Get-Up?  These exercises require learning new skills, they are creative ways to build mobility and strength, but can also be facilitators to achieving your goals. This can be especially beneficial for those with prior injuries or health conditions. A personal trainer can teach you how to work around any limitations you may have and help you avoid further injury. They can also correct any improper technique you may have developed on your own, which can prevent future injuries and improve your overall performance.
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Who, specifically, might benefit most from working with a personal trainer?

So who might benefit most from working with a personal trainer? People who have never formally exercised before, those who feel nervous in group settings, people with prior injuries or health conditions, and those with specific goals in mind. Whether you're looking to lose weight, build muscle, or run a marathon, a personal trainer can help you get there.
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Any tips if you can't afford to work with a personal trainer or it's otherwise not accessible to you?

But what if you can't afford to work with a personal trainer or it's not accessible to you? Fortunately, there are still other options. One strategy is to find a friend or two and split the cost of a personal trainer. This can make it more affordable and create added accountability. Alternatively, joining a gym that offers reduced monthly fees and taking group classes can also provide guidance and support at a lower cost. Finally, there is a wealth of free content available online, from workout plans to instructional videos, which can provide you with the guidance you need to achieve your fitness goals.

Working with a personal trainer can benefit anyone looking to improve their fitness levels. From comfort and individualized programming to accountability and skill development, a personal trainer can provide the support you need to achieve your goals. If you're unable to afford a personal trainer, there are still ways to get guidance and support. Find a program and stick with it, and you'll be well on your way to achieving your best self.

Are you struggling to lose weight even after following a strict diet plan? Do you keep hearing about different diets that promise quick and easy weight loss but fail to deliver? If so, you're not alone. There are countless myths and misconceptions about dieting for weight loss that can leave even the most committed dieter feeling lost and confused. Let's debunk some common dieting myths and offer tips for finding an effective weight loss plan that works for you.

What factors make a diet plan effective for weight loss?

There are general ways of relating to food that can favor weight loss, however, specific plans should always be approached with nuance while taking into consideration the context of each individual person in their life. That is best determined with a professional that inquiries into the personal details of a person’s physical condition, mental/emotional condition and how their relationship with food and/or their body has informed their goals to this point. This is the difference between a temporary “diet” versus a new approach, relationship or direction with food that is truly sustainable, healthy in its execution and in alignment with how they live their unique life.

What factors should someone consider when finding a weight loss plan that works for them?

The main factor to consider with weight loss plans is that there is not a single diet that is effective for everyone. Any diet could theoretically be effective but is best to take a personalized assessment of the person. Additionally, the key to any approach to diet is to the find what works well for you individually consistently because it makes you feel well and you enjoy it. If you are engaged in a plan that does not feel sustainable, that you find yourself relying on willpower to maintain or that you don’t believe you can actually continue to do after a few weeks or months, it will almost certainly not be a successful plan long term.

Do you have any tips for sticking to a diet for weight loss?

Find an approach that is based on whole foods because anything based on processed or packaged is going to be harder to manage. You want to focus on noticing the foods and combinations that make your body and mind feel great and that you actually enjoy in order to execute it over long stretches of time. Health and even weight loss is about a direction you head in, it is not about a destination—you don’t ever really “arrive” anywhere. For example, even if you get to a “goal weight” that you have, if the means to get there was incongruent with how well you want feel or show up in your life, or if it was too restrictive or wasn’t enjoyable, then in order to maintain the “goal weight”, you are going to be holding tension indefinitely which usually isn’t going to be sustainable.  This is where people experience shame for “failing” or “falling off” of a diet when it really just wasn’t right for them to be begin with.

What should someone avoid when dieting for weight loss?

While there are many things you can do to help you stick to a diet plan, there are also several things to avoid. One of the biggest mistakes people make is trying to follow a restrictive diet that is too difficult to maintain. Another is depriving yourself of the foods you love - this can lead to feelings of resentment and ultimately cause you to give up on your weight loss goals. Avoid setting unrealistic expectations for yourself - remember that lasting weight loss takes time and effort.

An individual with a history of disordered eating should avoid approaching food with a “dieting” mentality.

If you’re mentality is getting to a weight as a means to an end and you are not connecting how the diet is making you feel and how consistent you’re realistically going to be able to continue with it indefinitely, I recommend reassessing.

What are some signs that someone should see a doctor while following a weight loss plan?

It is always a good idea to be under the care of and have a positive relationship with a doctor while engaging in any health journey or while following a new plan.

While losing weight can have many health benefits, it's important to listen to your body and watch for any signs that something may be wrong. If you experience extreme fatigue, dizziness, or chest pain while following a weight loss plan, it's important to see a doctor right away. Additionally, if you're losing weight rapidly or are underweight, you may need to adjust your diet plan or seek medical guidance to ensure you're losing weight in a safe and healthy way.

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There are many myths and misconceptions about dieting for weight loss. However, by focusing on a balanced, sustainable diet plan that fits your needs and lifestyle, you can achieve lasting weight loss success. By following these tips for finding an effective weight loss plan, sticking to your diet, and avoiding common mistakes, you can reach your weight loss goals and improve your overall health and well-being.

Good skincare is vital for creating a healthy complexion, and regular skin services can help you get the best results. But how often should you come in for a facial or other skin service? Let’s take a look at some tips to help you determine the right schedule for your skin.

The frequency of your skin services will depend on what type of service you are getting and what kind of results you want to achieve. Generally speaking, it’s recommended that one comes in for a facial or similar treatment every four weeks. This is because the skin renews itself roughly every 28 days, so having regular treatments will help ensure that it is functioning optimally.

If you are preparing for an event like a wedding or reunion, there are more intensive treatments that can be done weekly to give your skin an extra boost. Some services can be done once a week for several weeks leading up to the event to give your skin a brighter, more flawless appearance.

With thoughtful planning, you can make sure that your skin is looking its best year-round whether you’re preparing for an event or just maintaining healthy habits on a regular basis. Regular visits to your skincare provider in combination with diligent home care can keep your complexion glowing! If you have any questions about what kind of services would be best suited for your needs, don’t hesitate to reach out to one of our experienced estheticians today!

BIÂN Beauty offers a complimentary 30-minute consultation with our professional aestheticians and nurse practitioners to create a personalized plan to help you meet your skin care goals. Reach out to beauty@livebian.com to book your consultation today!

In this day and age, where technology has integrated itself into our daily lives, it may seem easy to overlook the importance of physical and emotional connection with the individuals around us. With the majority of society relying on electronic devices to communicate, we tend to lose sight of the fundamental need for face-to-face interaction. This can have a negative effect on our mental health in the long run. In this blog post, we will explore why what we're currently doing in our daily routine may not be supporting our mental health, emphasizing the importance of physical and emotional connections.‍

Importance of Connection

Many of us are spending countless hours hooked on our electronic devices rather than engaging in physical and emotional relationships. The constant consumption of digital media can hinder our ability to forge and maintain meaningful relationships. This can be detrimental to our mental health, as humans are hardwired to connect. It's essential to step outside our devices and connect with someone face-to-face or on the phone, allowing ourselves to be present in the moment and actively engaging in an honest, human interaction.

Go for a walk or schedule time with a friend but more importantly, "...engage with vulnerability to connect deeper and with more meaning that is fulfilling to both parties, states " says Dr. Amy Robbins, BIÂN Director of Mental Health. When you share with vulnerability, you are opening the door for someone else to feel comfortable sharing as well.

Planning ahead and scheduling "micro meetings" are fun ways to engage without feeling overcommitted. Walking, coffee, short spurt meetings, reoccurring touch base meetings, all provide in real life connection in addition to something to look forward to when you plan ahead of time.

"Explore asking different questions to those around you in order to connect deeper..." states Mar Soraparu, Co-Founder and Chief Wellness Officer at BIÂN.

"What has excited you lately?  

What has been the most challenging part of your day?

What is one thing you are grateful for right now?"

One Simple Step

Taking one small step towards improving your mood and mental state can begin a trend. Instead of scrolling on your phone during your break, why not try and speak with someone in the break room? Engage in small talk, ask how the person's day is and genuinely listen to their response. These small acts of human exchange can begin to boost your overall mood and eventually lead to more in-depth, healthier relationships. Exercise doesn't need to be an hour, it can be 10 minutes. Getting natural sunlight for just a few minutes, matters. Giving a quick unexpected hug, a phone call vs text, a high five at a passerby, small human connected touch points.  

Play

Adults can lose sight of how important play is at some point during maturity. Ask yourself, "What is a playful choice that I can make today?" or "What brought me joy as a child?" and begin to dose in elements of play to improve mental health. Play is an activity that is done for purely joy. "You can observe the freedom that children have when playing outside. We too can adopt the practice back" Dr. Amy states.

Take Ownership Over Your Mindset

Fear spirals vs possibility spirals. "We tell ourselves stories that construct our personal sense of reality" states Mar.  "The great thing is that we have a choice! To see the possibilities, we must be willing to notice and become more aware of how the mind tends to go to what could happen negatively, vs what could happen positively - and then choose accordingly. Thoughts feed off of each other, so choose ones that serve!" Ask yourself, "What do I want to feel?" And begin to base your focus off of that answer.

Self-regulation and intentional focus are imperative to mental and emotional health. Taking time each day for reflection and introspection can help to pinpoint concerns that need attention and allow for necessary changes to be made. Daily meditation or mindfulness practices can also be incredibly beneficial in managing our complex emotions and fostering inner peace.

Positive Self-Talk

Speak to yourself in the same way you would speak to your most beloved friend or family member. Would you say to them the same things you say to yourself? Our internal dialogue affects how we view ourselves and the world around us, and it's essential to ensure that our self-talk remains positive and uplifting. We must adopt self-compassion and replace self-judgment with empathy, resulting in better mental and emotional health.

Connecting over negatives/issues is a common thing for people to tend to bond over. What this does is recruit more negativity and it feeds off of each other. Begin to focus your thinking around what you want - how do you want to feel?  

Begin to adopt the mantra of "What one can be, one must be" (Abraham Maslow). Take the action rather than waiting to "feel like it" and allow for the inner dialogue to follow suit.  

Take Care of Yourself

In order to improve mental health, your physical, emotional, medical, and social healthcare matters. BIÂN offers everything under one roof, to the highest of standards, that which contributes to your well-being. In order to set yourself up for success, ensure that you are caring for yourself in meaningful ways.

Our daily routine could be sabotaging our mental health, leaving us feeling disconnected and distressed. It's essential to recognize the importance of physical and emotional connections in our lives and actively work towards maintaining healthy relationships. Incorporating play and self-regulation practices can also be incredibly beneficial in developing and managing our emotional health. Finally, it's essential to speak to ourselves with kindness and empathy, allowing us to overcome self-judgment and develop a positive sense of self. By doing this, we can lead happier, healthier lives free from the stress and anxiety that negative self-talk and a lack of connection can bring. So take a step back from your devices, and let's connect.

Father’s Day is coming up on June 18, and what better time to honor the fatherly figures in our lives. During this special occasion, we aim to make the day exceptional for the fatherly figures in your life by offering a variety of personalized wellness experiences at BIÂN. Provide them with an unforgettable experience that they will always cherish.

Personal Training for Golf
If the dad in your life loves golf, give them an experience that will enhance their swing with a personal training session. Our highly qualified trainers will access their current golf skills and provide personalized strengthening and conditioning methods to help them take their golf game to the next level. Designed with a focus on increasing power and accuracy, our personal training program will help them reach their fullest potential on the golf course.

Deep Tissue Massage
For dads who need to relax and destress, treat them to a deep tissue massage. Our skilled therapists will cater each massage around their specific needs, targeting areas of tension, and improving flexibility. It’s the perfect gift to help them unwind and rejuvenate during this stress-relieving deep tissue massage.

HydraFacial
Male skin care is often overlooked, but Father's Day is the perfect opportunity to give them a chance to glow up. The HydraFacial is a revolutionary treatment that utilizes advanced technologies to rid the skin of impurities. With three steps of cleansing, exfoliating, and hydrating, this treatment is tailored to the patient's specific skincare needs. Experience a brighter complexion with the appearance of smaller pores, fewer wrinkles, and a revitalized look. Suitable for almost all skin types!

Sunny Brunch on the Riverwalk
Sunday brunch is an experience you don’t want to miss. With a relaxing atmosphere and stunning riverside views, it’s the perfect place to enjoy a sunny, lazy, summer's day, complete with deliciously-prepared brunch entrees perfect for all tastes. You can enjoy a luxurious Father’s Day brunch on our peaceful patio along the riverwalk, a perfect way to appreciate the one who means the most to you. Don't forget to reserve your table!

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This Father’s Day, make it special with personalized wellness experiences designed for the fatherly figures in your life. With custom personal training to enhance their golf swing, relaxing deep tissue massage to rejuvenate their body, and rejuvenating HydraFacial to improve their skin, we at BIÂN are committed to providing the highest-quality personalized wellness experiences. Book a sunny brunch along Riverwalk, enjoy the beautiful views and indulge in our exquisite brunch menus. Let’s come together and celebrate the extraordinary love and support of fatherly figures in your life.

Stress is a natural reaction that occurs in response to a real or perceived physical or emotional challenge.  At a neurobiological level, awareness of an environmental threat stimulates the brain to signal the release of epinephrine (adrenaline) and cortisol - the body’s “stress hormones” - from the adrenal glands.  These chemicals help to acutely raise the body’s alertness, energy level, blood pressure, heart rate, and glucose availability, establishing what we commonly refer to as the “fight or flight” response.   While we often think of stress as having a purely negative connotation, it is this activation of the sympathetic nervous system that optimizes one’s ability to run from a predator, perform in an athletic competition, or fight off a serious infection.

All humans, and in fact all animals to varying degrees, experience stress.  It is a primitive, instinctual response deemed necessary for survival.  One could say that a lack of sufficient stress response would result in a greater risk of being eaten alive (whether in the realm of a corporate office setting... or a literal jungle).  Stress is ideally a transient phenomenon.  It is only when the wired response becomes perpetual and pervasive that it begins to induce significant health problems.

Chronic stress often manifests physically, impacting just about every organ system.  Stress hormone elevation can trigger intestinal spasms and reduce the diversity of the gut microbiome, thus contributing to symptoms of abdominal cramping, bloating, and IBS.  Changes in nutritional habits, either due to appetite suppression or overeating as a coping mechanism, can further exacerbate gastrointestinal issues.  Stress-induced muscle tension can commonly result in neck or back discomfort, tension headaches, TMJ, and other forms of chronic pain.  Consistent epinephrine and cortisol elevation can constrict blood vessels and raise blood pressure, placing an individual at risk for hypertension, cardiovascular disease, and stroke.  Chronically high cortisol (akin to what can be observed in cases of long-term exogenous steroid therapy) tends to metabolically trigger glucose elevation and weight gain, particularly in the abdominal area.  It also tends to weaken or otherwise adversely impact the body’s immune response, posing greater risk for infection and (possibly) cancer.

There are multiple lifestyle and supplemental strategies for stress management:

• Maintenance of sufficient duration and quality of sleep is amongst the most important stress-mitigating lifestyle parameters.  Not only does sleep, in and of itself, help rid the body of toxins, promote mental alertness, and possibly enable a form of emotional processing.  But lack of sleep is perceived by the body as yet another form of distress, further triggering cortisol elevation and the systemic stress response.  Adequate sleep is well-established as being associated with lower levels of anxiety.

• Nutritional habits are incredibly important.  We can stabilize or de-stabilize our cortisol levels, sleep patterns, and emotional responses, depending on what we choose to consume on a regular basis.  Inflammation, and therefore stress, is universally enhanced by substances such as sugar, refined carbohydrates, processed foods, and gluten.  It is conversely reduced by intake of leafy greens, olive oil, and foods rich in omega-3 fatty acids (such as salmon). Keeping alcohol in moderation (or avoiding it altogether) and limiting caffeine to sensible amounts in the morning hours only are strongly advised.  As we learn more and more about the ever-important “gut-brain” axis, it’s also becoming increasingly clear that the gastrointestinal microbiome plays a role in our capacity to handle stress and ward off both physical and psychological instability.  Thus, a high-fiber diet rich in vegetables and naturally fermented foods (like kimchi and sauerkraut) is ideal.  

• Simple breathing exercises are easy to perform and can be incredibly helpful in calming down an overactive nervous system.  While guided meditation and yoga practices offer more formalized strategies incorporating breath work, intentional breathing doesn’t have to be complicated or cumbersome.  A deep inhalation through the nose, followed by a 4-5 second breath-hold, then a long, slow exhalation through the mouth can be performed anywhere, anytime.  Repeating this, even for just a minute or two, is known to have real-time benefits with respect to reducing heart rate, blood pressure, and anxiety.

My preferred supplements in the realm of stress management include:

• Magnesium – typically 300->400 mg at bedtime (higher doses can trigger diarrhea for some).  Magnesium helps to naturally relax both the mind and body.  Magnesium glycinate (or bisglycinate) is a reliable, well-absorbed, all-around formulation, while Mag citrate may be better for those also suffering from constipation.  There are a multitude of options over-the-counter.
• L-theanine – on its own, or alternatively in combination with other stress-reducing compounds such as ashwagandha and magnolia (as found in the supplement “Cortisol Manager” by Integrative Therapeutics).  
• Priobiotics - I’m in favor of dietary optimization first.  But for those who may not be consuming sufficient amounts of naturally fermented foods, then a dedicated probiotic (rich in Lactobacillus and Bifidobacterium strains) can be helpful.
• Omega-3 fatty acid supplements, alone or in combination with Coenzyme Q10, have also shown promise in reducing stress and anxiety levels.