As Dr. Kristen Neff points out on in her bookSelf-compassion, life is complex and so are humans:
“Judgment defines people as bad versus good and tries to capture their essential nature with simplistic labels.
Discriminating wisdom recognizes complexity and ambiguity.”
Nothing is ever as simple as it seems. Things are never as good or bad as our brains think they are either.
So despite the voice in our heads that wants to judge everything in black-or-white, yes-or-no, good-or-bad terms… We must remember that life is a beautifully complicated mess.
Author F. Scott Fitzgerald once said:
The test of a first-rate intelligence is the ability to hold two opposed ideas in the mind at the same time, and still retain the ability to function.
One should, for example, be able to see that things are hopeless and yet be determined to make them otherwise.
This is my task for you today.
Is there a part of your life that feels black-or-white, and instead could use a bit of complexity?
Nothing is as simple as it seems.
Life is hard, and change is hard. AND you’re a good person who’s trying.
PS: Need guidance and accountability to reach your fitness goals? Nerd Fitness has helped 10,000+ humans over the last 8 years with 1-on-1 online fitness coaching.Click here for more details.
The Difference Between Cold-Pressed and Refined Oils
Oils play a crucial role in our diet, providing essential fatty acids, antioxidants, and fat-soluble vitamins. However, not all oils are created equal. One of the key distinctions is whether an oil is cold-pressed or refined. The difference in processing affects not only the nutritional value but also the taste, aroma, and overall health benefits of the oil.
Cold-Pressed Oils: The Purest Form
Cold-pressed oils are extracted through mechanical pressing without the use of heat or chemical solvents. The process typically involves crushing the seeds, nuts, or fruits and slowly pressing them to extract oil. Because the temperature remains low (usually below 49°C or 120°F), the oil retains its natural nutrients, enzymes, and antioxidants.
Benefits of Cold-Pressed Oils:
Nutrient-Dense: Since they are minimally processed, cold-pressed oils retain vitamins (such as vitamin E and K) and essential fatty acids.
Rich in Antioxidants: These oils contain natural antioxidants like polyphenols and tocopherols, which help combat free radicals and support overall health.
Better for Digestion: Cold-pressed oils are more easily digested and utilized by the body compared to refined oils.
Unaltered Flavor & Aroma: The natural taste and scent remain intact, making them ideal for dressings, dips, and finishing touches on meals.
Less Processing = Fewer Chemicals: No bleaching, deodorizing, or chemical extraction is involved, making these oils a cleaner and healthier choice.
Examples of Cold-Pressed Oils and Their Benefits:
Extra Virgin Olive Oil: High in monounsaturated fats and polyphenols, it supports heart health, reduces inflammation, and has strong antioxidant properties.
Coconut Oil: Contains medium-chain triglycerides (MCTs) that provide quick energy and support brain function. Also has antibacterial and antifungal properties.
Flaxseed Oil: A rich source of omega-3 fatty acids (ALA), beneficial for brain health and reducing inflammation. Best consumed raw.
Avocado Oil: High in monounsaturated fats and vitamin E, great for skin health and cardiovascular support.
Sesame Oil: Packed with lignans and antioxidants, known for its anti-inflammatory properties.
Refined Oils: Highly Processed for Shelf Stability
Refined oils go through extensive processing, including heat treatment, chemical solvents (such as hexane), bleaching, and deodorization to remove impurities, extend shelf life, and create a neutral taste. This process can strip the oil of essential nutrients and antioxidants, making it less beneficial for health.
Reasons Why Oils Are Refined:
To remove strong flavors and odors (creating a more neutral-tasting oil).
To increase the smoke point, making it suitable for high-heat cooking and frying.
To remove natural pigments and impurities, creating a lighter, clearer appearance.
To improve shelf stability by preventing oxidation.
Downsides of Refined Oils:
Nutrient Loss: The high heat and chemical processing destroy vitamins, antioxidants, and beneficial compounds.
Contains Residual Solvents: Some refined oils may contain traces of chemical solvents used in extraction.
More Susceptible to Oxidation: The refining process removes natural antioxidants, making these oils more likely to turn rancid and produce harmful free radicals when heated.
Examples of Refined Oils and Their Uses:
Canola Oil: Often genetically modified and heavily processed, canola oil is high in omega-6 fatty acids, which can contribute to inflammation if consumed in excess.
Vegetable Oil (Soybean, Corn, Sunflower): Highly processed and lacking natural nutrients, often used in processed foods and fast-food frying.
Refined Palm Oil: Used in packaged foods due to its long shelf life but often comes from unsustainable sources.
Refined Coconut Oil: Has a higher smoke point than virgin coconut oil but lacks some of the antimicrobial benefits.
Refined Sunflower Oil: Stripped of its natural vitamin E and prone to oxidation when heated.
Which One Should You Choose?
For Raw Consumption (Salads, Dressings, Drizzles): Always opt for cold-pressed oils like extra virgin olive oil, flaxseed oil, and avocado oil.
For Cooking (Low to Medium Heat): Virgin coconut oil and cold-pressed sesame oil work well.
For High-Heat Cooking: If you need an oil with a high smoke point, go for avocado oil or a naturally refined option like high-oleic sunflower oil.
Avoid highly processed oils (such as canola, soybean, and vegetable oil) whenever possible, as they lack nutrients and can contribute to inflammation.
By choosing cold-pressed oils over refined oils, you are opting for a healthier, more nutrient-dense option that provides real benefits to your body. While refined oils may be more convenient and longer-lasting, they come at the cost of lost nutrients and potential health risks. Investing in high-quality oils can make a significant difference in your overall health, supporting everything from brain function to heart health and inflammation reduction.
I’m back from my first big solo trip and here with a whole guide on London solo travel!
I’ve had “moments” of solo travel here and there over the years — things like one night in Copenhagen before other people arrived for a group trip — but I’ve never done a long solo trip until now.
I had been toying around with the idea of seeing Harry Styles on tour in the UK or Europe at some point this summer (can you blame me!) and after a few friends said they wouldn’t be able to go I decided “Screw it! I’m going on my own!”
Seeing Harry Styles in London at the iconic Wembley Stadium quickly became the the obvious choice for me:
I’ve been to London a handful of times so it’s somewhat familiar
the stadium is easily accessible by public transit
I know a few people there should I have any major issues
it’s not drastically different from navigating NYC which I do every day
I speak the language…
And so, off I went to London solo to see Harry Styles… but also explore!
Solo London Travel Guide
Where to Stay:
The Marylebone Hotel is great for solo travelers. I stayed in one of the “cozy” rooms and while it could be tight for two, for just me it was perfect. It’s close the tube which made it easy for me to get wherever I wanted to go.
The area of Marylebone is so charming with lots of great restaurants, cafes, and places to shop. The hotel is also walking distance to other shopping areas like Oxford Street and Carnaby… but far enough away that I didn’t feel like I was right in a tourist hub.
Most of all and arguably most important: I felt super safe at the hotel and in the area, even when I was walking back from the tube at night after a concert or theater.
How To Get Around:
Take the tube or walk! The public transit system in London is incredible I think easier to navigate than the NYC subway system…
Look up directions to wherever you’re going on Google Maps beforehand (there’s not cell service underground!) and then follow the signs. I was a bit worried at first that I wouldn’t feel as safe at night on the tube after theater, but I personally felt totally safe.
As far as paying, my family had a bunch of unused Oyster cards from previous London trips. I ended up using those but you can also just tap your credit card tor phone to pay.
I only took a taxi to get to and from the airport. London — it wasn’t necessary and was both cheaper and easier to get around underground.
What to do:
See some theater!
Besides seeing Harry, my other London priority was to see as much theater as I could. For buying tickets I did a mix of using the TodayTix app for slightly discounted tickets or I bought directly from the show’s website.
Here’s what I saw:
Grease – This was my least favorite of the shows I saw. It was a perfectly adequate production of Grease and while it’s fun it’s also nothing special
Guys and Dolls – This production of Guys and Dolls is totally immersive. You have the option for standing room tickets (which is what I did!) and the set pieces move up down and around bringing you all over NYC… with a brief stop in Havana, of course. I always love Guys and Dolls as a show and this took it to the next level!
Cabaret – This new production of Cabaret is absolutely chilling. From the second you walk through the doors you feel like you’ve been transported to a seedy cabaret in 1940’s Berlin. Cabaret is a favorite show of mine and I’m glad I got to see this production of the show.
ABBA Voyage —This show is incredible and bizarre all at once. It’s essentially a concert… but with holograms of ABBA and outrageous intricate lighting and projections throughout. They literally had to build a special theater for this production! If you love ABBA like I do it’s a total blast.
Go Shopping
Most of my London shopping was window shopping, but I still loved walking around the big department stores. My favorites are Harrods (it’s MASSIVE and a must if you’ve never been!) and Selfridges. Both also have surprisingly good bookstores in their basements.
Also on the topic of bookstores, here are the ones I visited:
Daunt Books:This cutie bookstore was around the corner from my hotel. It’s got this fabulous lofted area.
The Notting Hill Bookshop: I’ve never seen the movie Notting Hill (I know, I know!) and this bookstore was totally packed with fans.
Water Stones: The UK’s big chain bookstore the multiple locations. It’s similar to Barnes and Noble here.
South Kensington Books: Great indie bookstore walking distance from Harrod’s. Whole area is fun to explore around the bookstore.
For areas with lots of stores to visit I love Oxford Street and Carnaby street
Do a walking tour
A walking tour is a great and pretty inexpensive way to explore a part of the city. I searched for interesting walking tours on AirBNB Experiences and ended up signing up for one in Notting Hill, an area I haven’t been to on previous London trips.
The tour was SO good! I learned so much in 2 hours and enjoyed the area far more than if I would have just been there on my own. Everyone on the tour was a bit older than me, but it didn’t matter. It was still fun to chat with all of them and get to know them. I highly recommend signing up for Jordan’s tour if you’re looking for something fun to do!
See some art:
I’m not much of a museum person, but I did visit The Wallace Collection to see their current Portraits of Dogs exhibit.
Where to eat:
A lot of people asked me how I felt about dining solo in London. I do it in NYC from time to time so it’s not totally new to me. Something I noticed was there were SO many people also dining solo in London. I knew I was in good company… even if I wasn’t in any company!
It was warm while I was there and a lot of the restaurants had cute outside dining setups. I found eating outside solo to be especially nice. I’d pop in my AirPods and listen to a podcast while I’d people watch, scroll on Instagram, or read my book.
With that being said, this is also the category where I failed a bit on this trip. I had a lot of stomach issues throughout the trip (a me problem, not a problem specific to London or anything I ate there…) so I was a bit boring with my food choices.
On top of that I also had two nights at Wembley for concerts… although I will say the vegan hot dog was surprisingly good!
A few food standouts:
Pizza Express: I LOVE this chain pizzeria and wish we had it here in NYC! It’s got a to of vegan options which is great for lactose intolerant girlie like me!
Farm Girl Cafe: Super cute and health-focused cafe with a few locations. I went to ths one in Notting Hill and there was a bit of a wait. I got the avocado toast with poached eggs and the most incredible chai. Everything was great!
Harrods Cafe: I was starving after wandering around Harrods. I was pleasantly surprised by how good the cafe is. Maybe it was the extreme hunger but their chicken sandwich was amazing.
Oka: Sushi spot around the corner from The Marylebone Hotel. Cute spot for a solo meal or to meet friends.
Vapiano: I know, I know, wtf Kayla why did you go to so many chains!?!?!? As I said, I kind of failed on the food front because of my tummy issues, but one thing that didn’t fail me was the Italian chain, Vapiano. It’s a create your own pasta (or pizza!) situation and always hits the spot. There was one near the theater district which was perfect to pick up something to eat after a show.
And on the list for next time: Dishoom – So many of you recommended Dishoom for Indian food. I didn’t get to go, but definitely will next time!
I also visited Borough Market and while it’s incredible I found it VERY crowded and overwhelming and didn’t stay too long.
More Solo London Travel Tips….
The tube doesn’t have service. Make sure you know where you’re going BEFORE you go underground. I’d pull up the directions on Google Maps and screen shot it just in case.
Be prepared to walk. A LOT. As a New Yorker I’m no stranger to walking 10K steps every day. But London was next level. I was clocking in over 20K steps most days! Prioritize comfy footwear over something fancy. Trust me!
Most tube lines don’t have air conditioning. This bit shocked me! I started to opt for the lines that I knew had air con (the Metro line home from Wembley felt like HEAVEN) but also dress accordingly if you’re there during the summer. I was there during a heatwave and it was HOT.
You probably won’t need cash. I had some pounds on me just in case but didn’t use any cash this week. Pretty much everywhere uses card… and some places don’t even take cash these days!
In the words of Bon Jovi “Woahhh, we’re half way there” and by half-way there, I mean halfway through 2023! I like to use this midway point as a time to check-in on my previous goals and do a bit of reflecting on the year so far.
Take a few minutes to reflect and answer these journal prompts
Mid-Year Check-in Journaling Prompts:
In one word: Sum up my 2023 so far
What’s the biggest lesson I’ve learned so far this year?
What’s mt proudest moment of 2023?
What’s working in my life?
What’s not working in my life?
What’s brought me joy this year?
What’s the best thing I’ve done for my overall wellness so far this year?
If you chose a word of the year: How have I been embodying my word of the year?
Am I on track with the goals or intentions I set at the beginning of the year?
Are there new goals I’d like to set for the second half of the year?
What am I LOVING right now (Music, books, TV shows, hobbies, clothes, really anything!)
Whey protein powder is a popular supplement for those looking to build muscle and improve their physical fitness. There are so many options on the market. This can make it difficult to determine which whey protein powder is best for your specific needs. Lucky for you, we’ll take a closer look at the best whey protein powders for muscle growth.
Are you struggling to decide which protein powder to invest in? Don’t scratch your head too hard, you can’t go wrong with most reputable brands. Here is a great list to reduce your stress.
Top 5 Whey Protein Powders
Optimum Nutrition Gold Standard 100% Whey: This protein powder is a classic choice for many bodybuilders and fitness enthusiasts. Additionally, with 24g of protein per serving and a range of delicious flavors. It’s no wonder that Gold Standard is one of the best-selling whey protein powders on the market.
MusclePharm Combat Protein Powder: This whey protein powder is formulated to help support muscle growth and recovery. Plus, with a blend of whey isolate, whey concentrate, and micellar casein. MusclePharm Combat provides a sustained release of protein throuought the day for optimal muscle-building benefits.
Dymatize ISO 100: This ultra-pure whey protein isolate is a great option for those who are lactose intolerant or looking for a low-carb option. With 25g of protein per serving and a range of delicious flavors, Dymatize ISO 100 is a top choice for many fitness enthusiasts. Personally a lot of whey protein powders upset my stomach. This has been a great alternative that is easy on my digestive system!
BSN Syntha-6: This whey protein powder is formulated with a blend of 6 different protein sources, including whey concentrate, whey isolate, casein, and egg white protein. BSN Syntha-6 provides a sustained release of protein to help support muscle growth and recovery.
Cellucor Cor-Performance Whey: This whey protein powder is formulated with high-quality whey protein concentrate and isolate, and is designed to help support muscle growth and recovery. Furthermore, with 24g of protein per serving and a range of delicious flavors, Cellucor Cor-Performance Whey is a popular choice among bodybuilders and fitness enthusiasts.
Try and get you protein needs from food first. If you are struggling to get enough protein then supplementing with Whey protein is a great option.
In conclusion, there are many great whey protein powders on the market that can help support muscle growth and recovery. When choosing a whey protein powder, it’s important to consider factors such as protein quality, protein per serving, and flavor. The options listed above are all excellent choices for those looking to build muscle and improve their physical fitness.
Please note views expressed in this article may or may not reflect the opinions of Kafui Fitness
Today you learn one of the most underrated exercises of all time: the dip.
It’s something we remind our coaching clients not to overlook, and I’m excited to share the exercise with you today.
Here’s what we’ll cover so you can learn the bodyweight dip:
A quick note: we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! Grab our guide, Strength Training 101: Everything You Need to Know, when you sign up in the box below!
What Is the Dip Exercise? What Muscles Does the Dip Train?
The dip is a compound, bodyweight exercise.
You grab two parallel bars, hoist yourself up, and then lower your entire body by bending your elbows.
When you hear “compound exercise,” it’s referring to multi-joint movements that work several muscles or muscle groups at the same time.
The dip exercise trains your:
Chest
Shoulders
Tricep
Back
Abs
You may be thinking, “abs?”
Yep! You need to stabilize your body as you raise and lower yourself.
Which is one of the reasons bodyweight dips are so great!
Some would even argue that dips are the best chest exercise out there, even better than the bench press.
There’s some logic to it.
When you think about it, the bench itself offers a lot of support during the bench press. So do your legs.
With the dip exercise, your upper body is supporting your entire body. Thus a fuller workout.
Instead of isolating your chest for 5 exercises, your shoulders for 5 exercises, and triceps for 5 exercises, just do dips!
Don’t hop up there and then lower yourself unless you’re fairly confident you can get through at least one of these things. We can’t have you tearing any muscles or falling on somebody, because that would suck.
Grab the parallel bars (or rings), and hoist yourself up. At this point look straight ahead, and contract your stomach muscles (just like when you do squats and deadlifts). If you’re keeping your abs tight for all of these exercises, you’ll never have to do a crunch again and you’ll still have washboard abs.
Bend your knees if you like (so your feet are behind you), for stability purposes, but keep your head up and look straight ahead.
Keeping your elbows at your side, lower yourself until your triceps are parallel to the floor. A lot of folks will recommend you go past parallel, but I think this puts too much strain on your shoulders at a weird angle and can cause injury/discomfort. I only go down to parallel and haven’t had any issues, so I’d recommend the same.
Once you hit parallel, explode back up until JUST before you’re able to lock your elbows. By not locking your elbows, you keep the tension in your muscles and don’t jack up your joints. w00t.
Now do another one. And then another!
Those are dips.
Keep your elbows as tight as possible, engage your abs, and hold your body in balance as you go up and down.
Are you doing it right?
Check your form by recording a video of yourself and matching it against the videos and gifs here. If it looks close then you’re doing great!
Want to have an expert review your form? Our coaches can do just that in our spiffy app!
What If I Can’t Perform a Dip? (Progression Plan)
If you don’t quite have the strength to do a full bodyweight dip, follow our progression plan below.
You’ll be doing the complete dip movement before you know it!
Level 1 Dip Progression: Knee Push-Ups
If you’re just starting to develop your push muscles, our first stop will be knee push-ups. We’ll build your strength up so you can start doing…
Push-ups will help you develop chest muscles for doing proper dips. Only after you can do 20 proper push-ups should you consider trying to do a dip.
Level 3 Dip Progression: Assisted Dips
It’s now time to do some dips! With a little bit of assistance…
We’ll use a resistance band to help support your weight while you grow stronger. You can progress with weaker and weaker resistance bands until you feel comfortable trying a proper bodyweight dip.
That’s a great option as well, though it may be harder to find one in your area unless you belong to a gym.
A dip machine provides a consistent amount of assistance throughout the range of motion. While a resistance band gives you the MOST help at the bottom of the range of motion, and the least at the top. Depending on your goals, a dip machine can actually be BETTER at helping you slowly build strength across the full range of motion!
Ultimately, we want you to use whatever you have available to perform the movement. Whether that’s a machine, a resistance band, or using your feet to help push off the ground, dips are a great way to build upper body strength!
ALSO, if you find yourself getting stuck on “assisted dips,” you’re not alone.
We work hand-in-hand with people like you to master bodyweight training in our Online Coaching Program. If you don’t know how to add dips into your workouts, or you just want somebody to give you the exact workout to follow every day, we got you!
Tips and Tricks for Performing the Dip Exercise
Here are some extra tips on getting better at dips:
#1) Get your setup correct at the start.
When people experience pain with their dips, it’s probably one of two things:
When your arms go too far back, they can close off the shoulder and start to cause pain.
If you allow your shoulders to round forward during the movement, it can again close off the area and create discomfort.
#2) Don’t swing – this goes for practically every exercise. If you start swinging your body as you go up and down, you take the emphasis off the muscles you’re actually trying to work.
Save swinging for the playground:
#3) Don’t flare out your elbows if you can avoid it – the more “out” your elbows are, the more emphasis on your chest. Elbows tight = emphasis on shoulders and triceps.
#4) Don’t do half reps – again, this could be another universal rule. Challenge your muscles by bringing your tricepsparallel to the ground, then make sure you extend arms to almost “elbows locked” at the top:
#5) Don’t go too fast – you want to be slow and in control during your dip. When you go too quickly, proper form is often sacrificed. Make sure you train safely by going slowly…this isn’t a race!
Variations on the Dip (Advanced Dip Moves)
Once you can do 3 sets of 15 dips no problem, you have a few options to ramp up the difficulty:
#1) Add weight to your bodyweight dips by:
Picking up a dumbbell between your feet (challenging)
This is all going to be about the chairs or barstools you can find.
The important thing here is the stability of your furniture – don’t pick anything that’s wobbly. However, if you have a couple tall and sturdy chairs or bar stools, you can set them up on either side of you to perform your bodyweight dips.
If they’re too high for you and you can’t quite get your feet on the ground for assisted dips, no problem. Just stand on a few books or a short stool to help you gain support.
Another great option is to perform dips on the corner of two sturdy countertops. As long as you can place your hands to the side so they can face forward, and you have plenty of room to maneuver between them, then you’re solid.
One thing you should be careful with is bench dips, which could be done off of a couch:
The trouble with this comes from your arms being behind you.
As we covered in the “How to Do Pain-Free Dips” video above, this position is a common problem area for causing pain in bodyweight dips. If it hurts when trying the bench dip, stick to the other two home variations above.
When Should You Do Dips in Your Workout? (Getting Started)
Now that you know how to do dips, let’s discuss when to do them.
Unless you’ve been strength training for years and know what you’re doing, we recommend that you pick a full-body routine that you can do 2-3 times a week.
Do your full-body workout and then go play some Nintendo.
Need some help getting started?
I have three great options to help you with your dip and strength training journey:
#1) If you want step-by-step guidance, a custom strength training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
2) If you want an exact blueprint for crushing dips, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating dips into your training:
That should get you going on mastering the bodyweight dip.
Alright, now I want to hear from you:
Do you head to the gym to crush dips?
Are you currently progressing through assisted dips?
Any tips or tricks we missed?
Let us know in the comments!
For the Rebellion,
-Steve
PS: Want to learn more? Read the rest of our Strength Training 101 series:
Sensory-Driven Healthcare is a modern approach to health and wellness that uses sensory inputs like sight, sound, touch, smell, and even taste to influence health outcomes. It focuses on subtle, often non-invasive ways to support physical and mental well-being through carefully designed sensory experiences. In 2025, the healthcare industry is experiencing a paradigm shift with the advent of sensory-driven technologies. This trend integrates human senses—sight, sound, touch, smell, and taste—into the healthcare experience in innovative and immersive ways. By enhancing diagnosis, treatment, and overall patient care, sensory-driven healthcare is set to redefine the way we approach medical practice, making it more personalized, efficient, and compassionate.
The Role of Sensory Technology in Diagnosing Diseases
Sensory technology has already begun transforming diagnostics. One of the most promising innovations is the use of sensory-enabled imaging systems, which go beyond traditional visual scans. These advanced technologies incorporate multi-sensory data, allowing medical professionals to detect diseases at an early stage with greater precision. For example, systems that combine touch and sight—such as haptic feedback imaging devices—can help doctors feel the texture and density of tissues while simultaneously viewing high-definition scans. This multisensory approach increases diagnostic accuracy, improving outcomes for conditions like cancer, cardiovascular disease, and neurological disorders.
Furthermore, wearable devices that measure sensory data (such as temperature, heart rate, or blood oxygen levels) are increasingly being used for continuous health monitoring. These devices can alert both patients and doctors to abnormal trends before they develop into more serious health issues, creating opportunities for early intervention and personalized care plans.
Personalized Patient Care Through Sensory Feedback
The integration of sensory technologies allows for highly personalized healthcare experiences. Virtual reality (VR) and augmented reality (AR) systems, which use sensory feedback to create immersive environments, are being used to reduce pain, alleviate anxiety, and improve recovery outcomes. These systems provide sensory-rich environments that can engage the senses of sight, sound, and touch to distract patients during painful procedures, enhancing comfort and overall well-being.
For example, patients undergoing chemotherapy or other painful treatments can be immersed in calming virtual environments like beaches or forests. The sensory stimuli in these environments have been shown to reduce stress, lower heart rates, and even decrease the need for medication. The ability to tailor these experiences based on individual preferences—whether they prefer natural sounds or visual stimuli—has made them more effective than ever before.
Smart Healthcare Environments: The Future of Hospitals
The design of healthcare facilities is also being revolutionized by sensory-driven technologies. Hospitals and clinics are now incorporating multisensory experiences to enhance the healing process. Research has shown that the environment plays a significant role in patient recovery. Sensory-driven elements such as mood-enhancing lighting, soothing sounds, and even therapeutic scents are being integrated into hospital rooms and waiting areas to reduce stress, improve mood, and speed up recovery times. Also, by the age of 40, women can start losing as much as 3–8% of muscle mass per decade. Strength training is one of the most effective ways to combat this loss.
For instance, hospitals are experimenting with adjustable lighting that mimics natural daylight, helping to regulate patients’ circadian rhythms and improve sleep patterns. Additionally, scent diffusers are being used to release calming scents, such as lavender or eucalyptus, which have been scientifically proven to lower anxiety levels.
Using Sensory Data to Monitor Chronic Conditions
Chronic conditions such as diabetes, hypertension, and asthma require constant monitoring and management. In 2025, we can expect a surge in wearable devices and smart health gadgets that not only track basic metrics like heart rate and blood pressure but also gather sensory data to offer more nuanced insights into a patient’s health.
For example, devices that measure skin temperature, sweat levels, or even brain waves are helping doctors monitor how a patient’s body is responding to treatment. If a patient is undergoing stress or an adverse reaction to medication, these sensors can provide real-time data that can be used to adjust treatment protocols promptly. This type of monitoring will lead to better management of chronic diseases, preventing emergencies and reducing hospital readmissions.
Enhancing Mental Health Through Sensory Stimulation
Mental health care is another area that stands to benefit greatly from sensory-driven innovations. Sensory therapies, such as light therapy, sound therapy, and even aroma therapy, are becoming more popular in the treatment of conditions like depression, anxiety, and PTSD.
For instance, light therapy—exposing individuals to specific wavelengths of light—has been shown to be effective in treating seasonal affective disorder (SAD) and other mood disorders. Similarly, therapeutic soundscapes—such as binaural beats or nature sounds—are used in conjunction with cognitive-behavioral therapy to help patients manage stress and anxiety. By using a more holistic approach that taps into sensory stimuli, mental health professionals can provide treatments that are tailored to the individual, leading to better outcomes.
The Future of Sensory-Driven Healthcare: A Holistic Approach
The future of healthcare in 2025 and beyond will be increasingly holistic, with sensory-driven technology playing a central role. By integrating advanced sensory tools into patient care, healthcare providers will be able to offer more empathetic, patient-centered experiences. Sensory feedback not only improves clinical outcomes but also enhances the human connection between patients and providers.
As healthcare continues to evolve, we will likely see even more sophisticated uses of sensory technologies—such as wearable devices that offer real-time sensory feedback to both patients and doctors, as well as AI-driven systems that can interpret sensory data and provide personalized treatment recommendations. Ultimately, sensory-driven healthcare is not just about technology; it’s about creating a deeper connection between patients and the care they receive. This will usher in an era of healthcare that is more attuned to the human experience, paving the way for better outcomes and a more compassionate approach to healing.
Powerlifting is a strength sport that involves three main lifts: the squat, bench press, and deadlift. Competitors aim to lift the heaviest weight possible for one repetition in each lift, with the total of their best lifts added together to determine their overall score. If you’re looking to get involved in powerlifting, or simply want to improve your performance in the gym, there are a few key things to keep in mind.
Master the basics Powerlifting may seem intimidating at first, but it’s important to remember that everyone starts somewhere. Begin by mastering the basics of each lift, including proper form and technique. Start with lighter weights and focus on perfecting your technique before gradually increasing the load. This will help you avoid injury and ensure that you’re getting the most out of each lift.
Focus on compound exercises Powerlifting is all about strength, so it’s important to focus on compound exercises that work multiple muscle groups at once. Squats, bench presses, and deadlifts are the three main lifts in powerlifting, but exercises like pull-ups, rows, and dips can also be beneficial for building overall strength.
Train with a partner or coach Powerlifting is a demanding sport that requires a high level of technical skill. Having a training partner or coach can be extremely helpful in identifying areas where you need improvement, and providing guidance on proper form and technique. They can also provide motivation and support to help you stay on track with your training.
Track your progress One of the most important aspects of powerlifting is tracking your progress over time. Keep a detailed record of your lifts, including the weight lifted, number of reps, and any notes on form or technique. This will help you identify areas where you’re making progress, as well as areas where you may need to focus more attention.
Fuel your body properly Powerlifting requires a lot of energy, so it’s important to fuel your body with the right nutrients. Aim to eat a balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats. You may also want to consider taking supplements like creatine, which can help improve muscle strength and endurance.
Be patient and consistent Powerlifting is a sport that requires patience and consistency. It takes time to build strength and improve your technique, so don’t get discouraged if you don’t see results right away. Stay focused on your goals, and commit to a consistent training schedule that allows you to gradually increase your strength over time.
In summary, powerlifting is a demanding but rewarding sport that can help you build strength, improve your overall fitness, and achieve your fitness goals. By mastering the basics, focusing on compound exercises, training with a partner or coach, tracking your progress, fueling your body properly, and being patient and consistent, you can become a successful powerlifter and achieve your full potential in the gym
…feelings like disappointment, embarrassment, irritation, resentment, anger, jealousy, and fear.
Instead of being bad news, these are actually very clear moments that teach us where it is that we’re holding back.”
These things can be incredible teachers if we give ourselves the space to learn.
But that’s quite the ask in 2025:
Thanks to the internet and our phones and same-day delivery, we can spend every minute of every day hiding from nearly every single uncomfortable feeling in our lives. We never have to be bored, we never have to feel “bad,” we never have to address the elephant in the room.
We can just swipe, click, tap, or disassociate to avoid any and all “bad” feelings.
We can hide from them with endless entertainment and comfort (even if it keeps us from getting what we really want).
Of course, those bad feelings don’t go away—they’re still there, and the things we’re avoiding will eventually need to be dealt with.
When I try to hide from discomfort, I know I’m not actually avoiding it. I’m not keeping it boxed up.
If you’re looking for some great indoor workouts that the whole family can enjoy, this guide has everything you need to get your household up and moving around. From a beginner barre class to fun-themed workouts for kids and adults alike, these great resources from Kafui Fitness will keep your family active and physically fit.
Family-Friendly Workouts to Try at Home
If you and your family can’t make it out to the throwing fields, there are still great workouts you can do at home.
Creating a Workout Space That’s Safe and Enjoyable for All Ages
Before starting your home fitness routine, decide where you’re going to exercise (obviously no throwing indoors). Many people choose a spare bedroom, rarely used dining room, basement, or garage as their home workout space.
Keep the Right Gear on Hand
In addition to finding workouts and setting up a space, you want to have the right gear and apparel so that you’re ready to work out any time, and so you don’t have the excuse for not having the right sneakers or support bra.
It’s time to get your kids off the couch and back on track to meeting their fitness goals. With these great workouts to keep your loved ones active, you’ll have everything you need to keep your family physically fit and healthy.
For the number one source for fitness news and tips, visit Kafui Fitness today!
