Sweet Potato Bites with Guacamole and Bacon Recipe

You guys – how could anyone not want to shove these in their face immediately?!?!? Sweet potato, guac AND bacon???? WHAT?!?!?!?!?!


2 sweet potatoes, scrubbed clean but NOT peeled, thinly sliced;
4 oz. bacon, cooked and crumbled;
1 cup fresh salsa;
1 tsp. chili powder;
1/2 tsp. paprika;
1/2 tsp. garlic powder;
2 tbsp. extra-virgin olive oil;
Fresh cilantro, minced;
Sea salt and freshly ground black pepper;

Ingredients for the simple guacamole
2 medium avocados, peeled, pitted, and diced;
1 tbsp. fresh lime juice;
1 garlic clove, minced;
1/2 cup Roma tomatoes, diced;
1/4 cup red onion, diced;

Sweet Potato Bites preparation

Preheat your oven to 450 F.
In a bowl, mash the two avocados until smooth. Add all the remaining ingredients for the guacamole. Stir until well combined, cover, and refrigerate.
Place sliced sweet potatoes in a bowl and drizzle with olive oil. Sprinkle with chili powder, paprika, garlic powder, and salt and pepper to taste, and toss until well coated.
Place the sliced sweet potatoes on a baking sheet and cook in the oven for 10 to 12 minutes on each side.
Top each sweet potato slice with guacamole, fresh salsa, bacon bits, and fresh cilantro.

Sweet Potato Bites with Guacamole and Bacon

7 Ways to make your ab workout more effective

By Jessica Migala

You’ve heard it before: Great abs are made in the kitchen. OK, but what happens when you’re eating clean and sticking to your workouts and you still aren’t seeing results? “Everyone finds it difficult to get the stomachthey truly want,” says Nashville-based celebrity personal trainer Erin Oprea, of Oprea Personal Fitness. (She’s Carrie Underwood’s go-to gal.) Here’s where you might be going wrong—and how to fix it.

  1. You’re all about the crunches

Sure, you can do crunches until you’re blue in the face, but that won’t take you to hard-abs town. “That is the worst way to go about abs. You need to think bigger,” says Oprea. Meaning: Your core contains far more muscles than crunches can target, like your internal and external obliques. Make planks and wood chops (try them with a cable or holding onto a medicine ball) part of your regular routine. These bigger movements engage a larger range of muscles in your body.

2. You’re not targeting deep muscles

There’s a muscle group that doesn’t get enough credit: your transverse abdominus (TVA), says Aaron Guy, an accredited master trainer in Los Angeles. “It’s a very deep muscle that acts like a corset. When strong, it helps pull your abdomen in like a girdle,” he explains. (Spanx? Who needs Spanx?) Activate your TVA by incorporating compound movements into your routine, he says, like squat presses or deadlifts. (Tone your entire body in just 18 minutes with Women’s Health’s All in 18 DVD!) 

3. You’re not getting your back in on the action

Here’s an area you probably didn’t think you needed to focus on for awesome abs: your middle back. (If you need specifics, it’s your rhomboids and middle trapezius.) By strengthening these neglected muscles and stretching typically tight chest and lat muscles, you can realign your posture. “Having good posture will make you stand taller, look more confident, keep your core engaged throughout the day, and look and feel leaner,” says Guy. Try working these moves into your routine for spine-straightening, abs-tightening effects.

4. You’re not focusing on building muscle

“I see a lot of people moving too fast and lifting too light,” says Heather Barbieri, a certified fitness trainer in Atlanta. In order to build muscle (which you need for great abs), keep your weights heavy. What that means: You can only perform six to 12 reps until exhaustion. Rest periods between sets should be 60 to 90 seconds.

5. You haven’t mastered the pelvic tilt

Ever notice that your lower back aches when you’re blasting through your abs workout? When that happens, you’re engaging the muscles in your lower back—not the front of your core. If you want to hit your abs, your hips should be tilted forward so there is no arch in your back, says Oprea. To maintain proper form, remember this, she says: Tilt your pelvis in and push your lower back to the floor by pulling your belly button into your spine.

6. You do abs only on abs day

Oh, could you throw in some legs and arms, too? “There shouldn’t be a one-muscle-group-only day at all,” says Oprea. “That never makes it into my routine,” she says. Instead, focus your efforts on more full-body functional training. Not only does that engage more muscle to boost your burn, but it also mimics how your body naturally moves during day-to-day activities.

7. You’re ignoring HITT

Yes, sprints can be torture. But they also serve as a serious fat burner. “Short intervals of high intensity mixed with short periods of active recovery are the most effective way to burn more calories and boost your metabolism so your body burns more calories all day,” says Guy. Do HIIT in a variety of ways: sprint outside or on the treadmill, jump rope between sets during a strength workout, or incorporate heart-pounding movements like box jumps, squat jumps, andskater jumps into your routine. Your lungs may be burning, but it’s your abs that will thank you.

Source: Women’s Health Magazine| not affiliated with Aetrex Worldwide

Ten Tips to Help Adjust to Daylight Savings Time Change

By Richard Shane

On Sunday November 6, 2016 at 2 AM clock time shifts back one hour.

It works the same for all of us, if you normally went to bed at 11 PM, the new clock time will indicate it is 10 PM at that time. When you wait until it is 11PM new clock time, that makes it the equivalent of midnight before you changed clock time, so you are staying up one hour later. Some people find this change difficult and even upsetting.

Here’s some tips to try to make this change easier:

1. Remember, you have probably stayed up later on weekends for even more than one hour extra without too much trouble, so know that your body can adapt to a later bedtime. That fact can help calm some of your anxiety about the coming time change.

2. One week before it’s time to shift your clocks back, go to bed 15 minutes later. Every two days after, go to bed an additional 15 minutes later. This will gradually shift your sleep rhythms to be in sync with the time change when it comes.

3. During the week before it is time to shift your clocks back, gradually shift your dinner time to being later. That will help shift your evening and time before bedtime.

4. Adjust the lighting in your house. Open your window coverings as soon as you awaken. In the evening, dim your lights to help you calm down before sleep.

5. It is helpful to install dimmer switches on lights so you can have adequate light to do your day end activities, while reducing exposure to bright light. This helps you to calm down.

6. You want to respect and care for the part of you that is anxious. A good way to do that is begin slowing down and relaxing sleep preparation activities one hour before the new sleep time. That is the time you went to sleep before changing clock time.

7. Taking a hot bath is an excellent way to slow down before bed. In addition to providing relaxation, a bath raises your body temperature. Then when you get out of the bath your body temperature lowers, which is what happens when you sleep, so lowering your body temperature helps you ease into sleep.

8. Caffeine and alcohol both interfere with your sleep cycle. So for a day or two before the time changes, limit your intake of those substances and that will help your sleep cycle more shift more easily and naturally.

9. If you need to nap, do it mid-afternoon at the latest and for a maximum of 30 minutes. Napping in the late afternoon or for longer periods can interfere with your body’s natural wake-sleep rhythms.

10. If you have children, use tips # 2-5 with them and that will help them more easily adjust to the time change.

Turning your clock back one hour can be very manageable if you follow these simple tips! Sleep well!

Source: Huffington Post | not affiliated with Aetrex Worldwide

4 Ways to Burn Even More Calories in Your Workout

By Dominique Astorino

One of the most disappointing feelings is going to a class or the gym and feeling like you didn’t get your best workout. Why bother, right? So how do you make the most of your exercise time — and make sure you’re burning as many calories as possible?

We called on our expert exercise scientist Nicole Aurigemma, physiologist at the Penn State Muscle Biology Lab, to give us some tips for making our workouts even more effective for calorie burning. Her tips? Coffee, leg work, weights first, and group fitness. Here’s why!

1. Drink Caffeine Beforehand

Did you know that caffeine can be a serious performance enhancer — and can help you burn more calories? “Both coffee and green tea contain bioactive compounds (coffee has caffeine and green tea has polyphenolic catechins like epigallocatechin gallate), which have been shown to increase metabolic rate and fat oxidation, which leads to an overall increase in energy expenditure — meaning more calories are burned — at rest and after exercise,” said Nicole.

This caffeine essentially can help you burn through fat stores and use more calories. “Catechins [found in tea] increase fat oxidation through the upregulation (or, increased production) of lipid-metabolizing enzymes (these are special proteins that help start the reaction to break down fat for fuel).”

Nicole also told us that caffeine can also help nourish your muscles by allowing for more oxygen-rich blood to be delivered to working muscles, meaning your pre-workout coffee is actually helping your workout.

But there’s a small catch, she said. “Do not consume protein at the same time as drinking tea, because they can react and form protein-polyphenol complexes that reduce the absorption of these beneficial metabolites.” In plain English, protein and tea together decrease the good effects of caffeine.

She also noted that “if you habitually consume caffeinated drinks (more than 300 milligrams of caffeine per day), this could counteract these positive effects,” as well.

2. Focus on Big Muscle Groups

Leg day is more important than you think! Big muscles need big energy, and they use up a lot of calories when you’re using them. “Large muscles are not only made up of more muscle fibers, the muscle fibers are also longer — therefore, they contain more energy-dependent contractile units,” said Nicole. When strength training, be sure to focus on the largest muscle groups in the body: the glutes, quads, and hamstrings.

This is good news for your metabolism, and your body’s natural protein production. “You actually creating more protein up to 24 hours after lifting, but the process of creating protein requires energy as well [meaning calories need to be burned], so your metabolism is certainly going to be ramped up,” she explained.

It’s a good idea to add some lower-body work into your workouts. “By targeting the larger muscle groups through squats, lunges, deadlifts, etc., you are using more energy stores to fuel the movements, therefore burning more than if you targeted smaller muscle groups.”

3. But First, Weights (Then LISS Cardio)

Because each exercise affects your cells and your metabolism differently, the order of your exercise is important. Nicole notes that weight should be done first. “Weight lifting and resistance training utilizes anaerobic glycolysis to fuel quick, explosive movements,” she said (don’t worry, she’ll explain). “This means your muscles will be primarily fueled by free glucose and intramuscular glycogen stores — carbohydrates.”

“After a good lifting session, you should theoretically use up a majority of those glycogen (carbohydrate) stores,” she said. “This is a great time to do some low-intensity jogging or cycling — low-intensity exercise primarily uses fat as energy, and you can start breaking down intramuscular fat and visceral (the fat around your belly).” Yay for breaking down belly fat!

This means more calorie burning! “Remember that protein synthesis is ramped up significantly four hours after your resistance exercise, and it’s maintained up to 24 hours — because energy is necessary to support protein synthesis, you will continue burn calories even after exercise. Just remember to refuel!”

4. Do a Group Fitness Class

Apparently group fitness classes are more than just fun — they’re super effective. “Research from Penn State University in partnership with Les Mills International demonstrated that a 30-week group exercise program resulted in not only decreased body fat, cholesterol and depression in participants, but also lead to increases in lean body mass (fat-free muscle mass),” said Nicole.

Source: Popsugar | not affiliated with Aetrex Worldwide

Top tips for avoiding a cold this autumn and winter

By Julie Delahaye

The cold and flu season is upon us, and sometimes it can feel almost impossible trying to dodge those pesky germs. However, there are some simple and effective ways you can boost your immunity, from looking after your gut to switching up your diet.

Look after your gut

Many people aren’t aware that up to 70 per cent of our immune cells are located in the gut and that our gut bacteria plays an essential role in supporting a strong immune system. This can be compromised during the winter months if it’s busy fighting off bugs. Fermented foods such as yoghurt, kefir, sauerkraut and multi-strain probiotics such as Bio-Kult could help to balance the gut flora to support the gut immune system.

Get outdoors

Vitamin D or ‘the sunshine vitamin’ is extremely important for strong immunity. Try to get at least 15 minutes of midday sunshine without sunscreen (longer exposure without protection could lead to sunburn and possibly skin cancer) to top up fat-soluble vitamin D stored over the summer months to last us over the winter or take a vitamin D3 supplement over the winter months. Go for a walk or a run in your lunch break or head to your local park at the weekend to naturally boost Vitamin D levels.

Eat your five a day

Nutrients such as zinc, vitamin C, vitamin E and selenium are well known for supporting the immune system. Try to eat a range of colourful salads and vegetables which should provide a mix of these and other essential nutrients.

Make sure you get enough downtime

Winter was traditionally a time when things slowed down, so allow yourself some quiet nights in front of the fire and longer hours snoozing than you would do in the summer months. Leading a high pressured lifestyle can deplete the effectiveness of the immune system, and any form of stress on the body has been shown in studies to imbalance the gut flora and impair immunity. Try a yoga class or embrace meditation to enhance relaxation levels.

Give your diet an overhaul

Reduce simple sugars and refined carbohydrates, such as breads, pasta, biscuits and cakes that are known to feed unwanted bacteria and yeast in the gut, encouraging their growth over beneficial immune supporting strains. Instead choose good quality protein sources such as pasture fed meat, free range eggs and legumes which are the building blocks for many immune cells and are delicious slow cooked. And culinary herbs such as garlic, sage, rosemary and thyme which are reputed to have immune boosting and antimicrobial benefits.

Source: Hello Magazine | not affiliated with Aetrex Worldwide

How to protect your feet during activity

Love isn’t the only human experience that may make you wonder, “How can something so good hurt so bad?” You might find yourself asking that question after your morning run, an afternoon power walk, or other physical activities that demand a lot from your feet.

Physical activities like running, brisk walking and playing sports can be great for your body. Exercise improves cardiovascular health, burns calories, and builds muscle strength. Fall is a great time to stay—or get—active, but you still need to take precautions to ensure your exercise routine is also healthy for your feet.

“Let’s face it—we all have a lot riding on our feet, and we demand a great deal from them, especially when we’re engaging in strenuous exercise,” said Elizabeth Baker, a podiatrist at Reedsburg Area Medical Center.

Foot health is a key component of overall health and well‐being. Fortunately, it’s not difficult to take the right steps toward protecting your feet when you run, jog, power walk, or engage in other exercise.

“Be aware of common ailments of the season like athlete’s foot, blisters, nail fungus, foot odor, and warts, and the foot fixes that can help cure them,” Baker advised.

You can also take these steps to minimize the risk of injury or other problems when running or exercising:

Stretch before and after activity. Lactic acid is the chemical by‐product of exercise that causes muscles to ache after a workout. Stretching improves your circulation and decreases the buildup of lactic acid; it can also help relieve stiffness and prevent strain. Simply flexing the hamstrings and stretching calves, Achilles tendons, and shins can help ensure your workout is safe.

Choose an appropriate running shoe. The only real expense of running or walking is buying shoes, so it pays to invest in a good pair that will provide the support you need to have a safe, successful workout. If you’re prone to swollen feet later in the day, try on athletic shoes in the afternoon, when your feet are most swollen, to ensure a proper fit. Shoes should be stable from side to side, well-cushioned but with enough room to wiggle your toes, and snug to the heel.

You can find a list of healthy footwear that carries the American Podiatric Medical Association’s Seal of Acceptance on the organization’s website, www.apma.org/seal, including Aetrex!

Be aware of the surface. The surface you’re running on makes a difference in how hard the activity is on your feet. Hard, uneven ground can lead to stress fractures, slips, and falls. Softer ground is more foot-friendly and causes less shock than harder surfaces. If possible, run or walk on grass or dirt paths that are flat, even, and well-manicured.

Think twice about running in inclement weather. If your feet are wet and cold, the ground will feel harder, and you’ll be more prone to slipping.

Listen to your feet. It’s not normal to experience pain or changes in the feet and ankles. If you experience foot pain that lasts for more than a few days, see a podiatrist for evaluation. He or she can tell you if the pain is a minor, passing problem or a symptom of something more serious such as injury or disease.

“With some simple precautions, you can ensure your walking and running activities remain healthy and enjoyable for your entire body, especially your hard-working feet,” Baker said.

Source: WISC News | not affiliated with Aetrex Worldwide

Quick & Easy Stretches For Heel Pain

There are two different categories of heel pain. The first is caused by over-use repetitive stress which refers to a soreness resulting from too much impact on a specific area of the foot. This condition, often referred to as “heel pain syndrome,” can be caused by shoes with heels that are too low, a thinned out fat pad in the heel area, or from a sudden increase in activity. Plantar fasciitis, a very common diagnosis of heel pain, is usually caused from a biomechancial problem, such as over-pronation (flat feet). The plantar fascia is a broad band of fibrous tissue that runs along the bottom surface of the foot, from the heel through the midfoot and into the forefoot. Over-pronation can cause the plantar fascia to be excessively stretched and inflamed, resulting in pain in the heel and arch areas of the foot. Often the pain will be most intense first thing in the morning or after a prolonged period of rest. The pain will gradually subside as the day progresses.

There are a few quick and easy stretches you can do at home to help prevent and treat heel pain.


Stair Case Stretch: Stand on a step with your feet together. The toes and balls of your feet should be on the step but your heels should overhang the step. Be sure you are supporting yourself with one hand on a railing or wall. Slowly lift up and down on your toes ten times. Repeat three sets of ten lifts. This exercise helps to strengthen your feet and heels, preventing and healing Plantar Fasciitis.


The Wall Stretch: Stand facing a wall with both feet together. Place your hands at shoulder height and width on the wall in front of you. Take a step forward with your right foot so that it is now only a few inches from the wall. Shift your weight onto your right leg and bend at the knee. Keeping both heels on the ground, lean your upper body slowly toward the wall until you feel a good stretch happening along the calf muscles of your left leg. Hold the stretch for 30 seconds. Return to your original position with both feet together. Repeat the stretch, this time putting your left leg forward. Do this exercise three times on each foot.


Toe To Wall Stretch: To begin this stretch, the heel should be on the ground and the toes on the wall. Place the opposite foot behind you. Keep the legs straight and move the entire body forward. Do not move your upper body forward and stick your backside out. You should feel a very strong stretch in the back of the calf and some stretch in the arch. To increase the stretch, move your heel closer to the wall and increase the angle of your foot. To decrease the stretch, move your heel back and lower your toes. Hold for 60 seconds and repeat 3 times.

To properly treat heel pain, you must absorb shock, provide cushioning and elevate the heel to transfer pressure. This can be accomplished with a heel cup, visco heel cradle, or an orthotic designed with materials that will absorb shock and shear forces. When the condition is pronation related (usually plantar fasciitis), an orthotic with medial posting and good arch support will control the pronation and prevent the inflammation of the plantar fascia. Footwear selection is also an important criteria when treating heel pain. Shoes with a firm heel counter, good arch support, and appropriate heel height are the ideal choice.

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

Scrub Your Body For Better Health

Dry winter skin needs to be regularly exfoliated to stay smooth and flake-free. Body scrubbing can be done before or after your bath or shower, or anytime during the day. All you need is a sink with hot water and a medium-sized cotton washcloth.

For the maximum effect, scrub your body twice a day: once in the morning and once again in the evening. Scrub for two minutes to 20 minutes, depending on the amount of time you have. The process of the hot towel scrub has a deeper physical, mental and emotional effect when done at the sink as opposed to in the shower.


  • Turn on the hot water and fill the sink
  • Hold the towel at both ends and place in the hot water
  • Wring out the towel
  • While the towel is still hot and steamy, begin to scrub the skin gently.
  • Do one section of the body at a time: for example, begin with the hands and fingers and work your way up the arms to the shoulders, neck and face, then down to the chest, upper back, abdomen, lower back, buttocks, legs, feet and toes
  • Scrub until the skin becomes slightly pink or until each part becomes warm
  • Reheat the towel often by dipping it in the sink of hot water after scrubbing each section, or as soon as the towel starts to cool


  • Reduces muscle tension
  • Reenergizes in the morning and deeply relaxes at night
  • Opens the pores to release stored toxins
  • Softens deposits of hard fat below the skin and prepares them for discharge
  • Allows excess fat, mucus, cellulite and toxins to actively discharge to the surface rather than to accumulate around deeper vital organs
  • Relieves stress through meditative action of rubbing the skin
  • Calms the mind
  • Promotes circulation
  • Activates the lymphatic system, especially when scrubbing underarms and groin
  • Easy massage and deep self-care
  • Can be a sacred moment in your day, especially if done with candlelight and a drop or two of essential oil, such as lavender
  • Creates a profound and loving relationship with the body, especially parts not often shown care, and especially for a person with body image problems
  • Spreads energy through the chakras

Healthy Sweet Potato Pie

Pies are one of my favorite indulgences, so I was really excited to find this healthy option for dessert. Paleo sweet potato pie is just the right balance of a sweet treat with a healthy twist. Yum!

What you will need (pie filling):

2 1/4 cups cooked sweet potatoes
3/4 cup maple syrup
1/4 cup ghee
Cream from one can of coconut milk
2 eggs and 3 egg whites
2 Tbsp. vanilla
1 tsp cinnamon
2 tsp. gelatin

What you will need (pie crust):

2 cups almond flour (sifted)
2 eggs
1/8 cup ghee


Pre-heat oven to 350 degrees.
Mix pie filling ingredients in a large bowl – mix well!
In a separate bowl mix the crust ingredients (hands work the best) until it looks like dough.
Grease a pie pan and place the dough in the middle, slowly spreading the dough out with the palm of your hand until it covers the entire pan.
Pour the filling into the pie pan and bake for 1 hour and 15 minutes at 350 degrees.
Let cool for 1 hour.

Paleo Sweet Potato Pie

Can’t Sleep? 5 Things That Will Help You Fall Asleep Faster

By Kristine Thomason

Sleep is one of the most important facets to a healthy lifestyle. It helps control your weight, lowers your risk of injury, heightens your mood, strengthens your immune system, and even improves your sex life. But unfortunately, most of us aren’t getting an adequate amount of shut-eye. In fact, according to the Centers for Disease Control and Prevention, 40 million people suffer from chronic long-term sleep disorders each year in the U.S. Whether you’re kept up by anxiety about the next day, unstoppable thoughts running through your head, or just a classic case of insomnia — the inability to get to sleep is incredibly frustrating. If counting sheep has failed you time and time again, try these tips to drift to dreamland.

1. Journal

If your mind is racing uncontrollably while you’re trying to get some rest, keep a journal on your bedside table. When you find yourself plagued by worries, write them down! Processing all of your feelings can help you clear your mind and calm your body. If you can’t stop thinking about everything you need to get done, jot down a to-do list. This will help you vent out all your unwanted nighttime thoughts and prepare yourself for a great night of sleep. Tomorrow is another day — you can tackle your list when the sun comes up.

2. Get a real alarm clock

People rely on their cell phones for a plethora of reasons besides simply communicating. One common function: the alarm clock. While using your iPhone as an alarm clock may seem like a harmless activity, it can actuallyexacerbate your insomnia. Think about it, how many times have you reached for your phone in a bout of restlessness? Well this simple act could delay your shut-eye even more. This is because your phone emits “blue” light, says The Atlantic. Cells in your eyeballs pick up this light and tell you brain it’s daytime, resulting in no sleep for you. So do yourself a favor and invest in an alarm clock.

3. Wind down

After a stressful, stimulating day, it can often be difficult to immediately switch your body from on to off. So rather than operating on hyper-drive until bedtime, give yourself an hour to wind down beforehand, recommends Janet Kennedy, author of The Good Sleeper: The Essential Guide to Sleep for Your Baby (and You), in the Huffington Post. Make this hour a part of your nightly routine. Read a book, practice meditating, or journal — do whatever it takes to ease your mind and your body.

4. Workout during the day

When we sleep better, we have more energy to exercise. On the flipside, working out allows us to sleep better. So what comes first, the chicken or the egg? Well if you’re having trouble sleeping in general, it’s probably best to begin with ensuring you squeeze in a daily workout, even if you feel low on energy. Studies have shown thatincreased physical activity leads to better quality of sleep. This is because exercise strengthens not only your muscles, but also your circadian rhythm, which promotes alertness during the day and doziness at night.

5. Breathing exercises

Another great unwinding option: breathing exercises. One that is getting a lot of attention is 4-7-8, created by Dr. Andrew Weil, a Harvard trained medical doctor with a focus on holistic health. This technique claims to help you fall asleep in less than a minute; all because of some inhales and exhales. Sound too good to be true? Try it yourself! Follow the instructions below and see if deep breathing can help guide you to deep sleep.

  1. Exhale completely through your mouth, making a whoosh sound.
  2. Close your mouth and inhale quietly through your nose to a mental count of four.
  3. Hold your breath for a count of seven.
  4. Exhale completely through your mouth, making a whoosh sound to a count of eight.
  5. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breathes.

Note: The most important part of this exercise is holding your breath for eight seconds because it allows oxygen to fill your lungs and circulate through your body, which helps you relax.

Source: Cheatsheet | not affiliated with Aetrex Worldwide