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Rock and Roll: 5 Foam-Rolling Moves To Prime Muscles For Beginners (And Masters Too)

Rock and Roll: 5 Foam-Rolling Moves To Prime Muscles For Beginners, And Masters Too New study tells veggie lovers to eat their share and meat lovers not to despair. TThe use of foam rolling is on the rise, and some fitness trainers are urging more people to incorporate this activity into their exercise routines. There […]

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Roll your muscles and roll your way to more effective workouts.

 

Use of foam rolling is on the rise, and some fitness trainers are urging more people to incorporate this activity into their exercise routines. There are significant benefits to the practice of foam rolling regularly.

In addition to and reducing post-workout soreness, foam rolling increases the effectiveness of workouts by smoothing out knots in your fascia, the connective tissue around your muscles, which contribute to movement restriction.

Breaking up these obtrusive knots prior to a workout allows for an increased range of motion. Thus, exercises become more efficient and effective, because executing and feeling movements properly “fires” and engages muscle fibers on a deeper level.

Yet, this tool only works if used properly. If you want to start a regular foam-rolling routine, or want to ensure you’re doing the moves correctly, celebrity trainer A Borden’s guide offers step-by-step instructions for her favorite beginner foam-rolling moves that target major muscle groups.

You’ll feel relief quickly, and, with consistency, start to see benefits in your workouts. Borden says you’ll likely notice a difference in how your body moves and feels after two weeks. She recommends doing each of these foam-rolling moves for 90 seconds (on both sides when applicable). “This is just long enough to work the entire muscle and feel some release of muscle tension,” she says. But you can go farther if your muscles need more rolling out. “Ideally you can spend as long as your body needs on each area depending on how tight you feel.”

Be advised, foam rolling can be a tad uncomfortable (or slightly painful) when just starting out or working overly tight muscles, but the early discomfort is worth pushing through. Granted, if you experience extraordinary or sharp pains, stop and consult with your doctor immediately.

Ready, set, roll.

 

1 … Quad Roll-Out

Start in forearm plank with the roller under the center of your quads perpendicular to your legs, as shown. Keep your head in line with your spine, eyes facing downward, and pull in your belly.

On your forearms, crawl forward until the roller is just above your kneecaps, then crawl backward until the roller is at the top of your thigh.

If you hit a sore spot, hold the roller there and bend and extend the leg that is feeling the knot.

Focus on placing your weight in your left leg for 90 seconds, then focus on your right leg for 90 seconds.

 

2 … Calf Roll-Out

Lie on your back with your hands behind your head, fingers interlaced. Position the roller under the bottom of your left calf, and cross your right ankle over your left calf on the roller for pressure, as shown.

Keeping your left foot relaxed, slowly turn the foot in and out to massage your left calf.

Slide the roller up your left calf and repeat the movement until the entire calf has been rolled out.

When you feel a sticking point as you roll your calf, hold on that point and do a giant circle with your bottom foot 3 times in one direction and 3 times in the opposite direction. Then move to next section of the calf.

Continue for 90 seconds, then repeat with your right calf.

 

3 … Glute Roll-Out

Sit on the roller (perpendicular to your body) with your knees bent, feet flat on the floor and hands on the floor behind you to support your body.

Cross your left ankle onto your right knee.

Tilt your left knee down toward the floor to open up your hip, as shown.

Using your right foot to move you, slowly roll back and forth. Try a few slightly different knee angles to adjust the intensity.

Continue for 90 seconds, then repeat with your right glute.

 

4 … Lat Roll-Out

Lie on your left side with knees slightly bent, your left knee slightly in front of you.
Bend your left elbow and cover your ear with your hand to support your head and neck. Try to not have any tension in your neck.

Place the roller just below your left armpit, perpendicular to your body, as shown.

Slowly rock forward and backward 5 times at armpit, and then move the roller to the place where the bottom of your sports bra hits. Rock forward and backward slowly.

Alternate between these two spots for 90 seconds, then repeat on the right side for 90 seconds.

 

5 … Upper Back Roll-Out

Lie face up with the roller under the bottom of your shoulder blades, knees bent and feet planted on the floor.

Interlace your fingers and place your hands behind your head, relaxing your neck.
Engage your core and raise your hips up off the floor.

Using your feet, slowly roll your body up and down so the roller moves from the bottom of your shoulder blades to the base of your neck, as shown.

Continue for 90 seconds.

 


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Business

Is Your Business Up-to-Date with HIPAA Compliance Regulations? What You Need to Know

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For businesses in the healthcare sector, adhering to regulations like the Health Insurance Portability and Accountability Act (HIPAA) has become increasingly vital. HIPAA compliance protects patients’ privacy and ensures their health information is securely managed. Whether you’re newly navigating the waters of healthcare data or looking to refresh your knowledge, understanding HIPAA’s requirements and how they apply to your business is key to maintaining trust, legality, and integrity in healthcare services.

Understanding HIPAA Compliance

HIPAA, established in 1996, sets the standard for the protection of sensitive patient data. Any company that deals with protected health information (PHI) must ensure that all the required physical, network, and process security measures are in place and followed. This includes covered entities (e.g., healthcare providers, health plans, and healthcare clearinghouses) and business associates (e.g., billing companies, third-party consultants, and even cloud storage providers involved with PHI).

The legislation has evolved, particularly with the introduction of the HIPAA Privacy Rule and the HIPAA Security Rule, dictating the use and safeguarding of PHI held in electronic form (ePHI). The Omnibus Rule, introduced in 2013, further extended these protections and penalties to business associates.

Significance of Compliance

Non-compliance with HIPAA can result in substantial financial penalties, legal issues, and damage to a business’s reputation. Beyond these consequences, HIPAA compliance plays a critical role in protecting the privacy and security of patient information—a fundamental component of patient care and trust in the medical system.

HIPAA compliance also ensures businesses are prepared for potential data breaches, with protocols in place to respond effectively. In an era where cyber threats are increasingly sophisticated, compliance isn’t just about adhering to rules; it’s about safeguarding the wellbeing of patients and the stability of healthcare businesses.

Steps to Ensure Compliance

  1. Conduct a Risk Analysis: Regularly evaluate your practices and systems to identify vulnerabilities to ePHI. Addressing these gaps proactively can prevent breaches before they occur.
  2. Implement Strong Safeguard Measures: This includes both physical safeguards like secure locations for patient data and technical safeguards such as encryption and access controls.
  3. Train Your Staff: All employees should understand their role in maintaining HIPAA compliance. Regular training ensures staff is up-to-date on policies and procedures.
  4. Review and Revise Policies: As both technology and regulations change, it’s crucial to periodically review and update your security measures and company policies.
  5. Engage with Business Associates Carefully: Ensure that any third-party vendors who have access to PHI agree to the same standards of privacy and security you hold, typically formalized through a Business Associate Agreement (BAA).

Staying Up-to-Date

Regulations and guidelines can change, so staying informed is critical. Regularly check updates from the Department of Health and Human Services (HHS) and consider joining reputable healthcare forums or consulting with a compliance professional.

Moving Forward

HIPAA compliance is a dynamic and ongoing process, reflecting the changing nature of technology, cybersecurity threats, and healthcare practices. Businesses that treat compliance as an opportunity to improve their practices—rather than as a regulatory burden—can improve their service quality and patient relations while safeguarding against data breaches and legal complications.

By ensuring your business is compliant with HIPAA regulations, you’re not only adhering to the law but also demonstrating a commitment to the privacy and wellbeing of your patients. It’s a critical step in building and maintaining trust in the increasingly digital world of healthcare.

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Beauty

Harmonizing Nature’s Influence: Bionassay’s Biotechnological Innovations for Skincare

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In the skincare domain, the fusion of botanicals and scientific advancements has led to groundbreaking discoveries, revolutionizing the quest for healthy and sustainable skin solutions. Bionassay, a skincare brand dedicated to excellence, stands as a pioneer in this movement, harnessing biotechnology’s potential to craft products that foster skin health while minimizing environmental impact.

Biotechnology’s role in skincare extends far beyond mere product effectiveness; it holds promise for sustainability. By employing innovative methods, biotechnology offers a more eco-friendly approach to ingredient production, reducing waste and conserving natural resources. At Bionassay, we deeply value sustainability and strive to integrate it into every facet of our operations.

Our commitment to sustainability resonates in our ingredient selection. Through the synergy of nature and cutting-edge biotechnological processes, we formulate potent and environmentally conscious skincare solutions. Consider salicylic acid, a potent compound traditionally sourced from aspirin. Thanks to biotechnological advancements, we can now sustainably synthesize salicylic acid from Wintergreen. This compound not only exfoliates the skin, removing dead cells, but also boasts antimicrobial and anti-inflammatory properties. In our Neige Éternelle cream, Wintergreen extract revitalizes the epidermis and unclogs pores, revealing a clearer, more radiant complexion.

Likewise, hyaluronic acid, renowned for its skin-plumping properties, is sustainably sourced from chicory root. Found in our Perle D’Eau and Éclat de Lait formulations, chicory root extract serves as a biomimetic activator of hyaluronic acid synthesis. Post-application, it aids the skin in producing hyaluronic acid beneath the surface, ensuring optimal hydration and a rejuvenated appearance.

At Bionassay, transparency and accountability are paramount. Our products bear the Leaping Bunny certification, and we refrain from testing on animals. Moreover, all our ingredients are traceable to their source, guaranteeing fair working conditions and the efficacy of our formulations.

In essence, the integration of biotechnology in skincare signifies a significant stride towards sustainability. By embracing nature’s bounty and cutting-edge science, Bionassay is steadfast in providing skincare solutions that not only deliver remarkable results but also contribute to a greener future for our planet.

Discover Bionassay’s array of sustainable skincare products here.

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Business

Is Cloud Storage Secure? Your Guide to Cloud Security

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Cloud storage has emerged as a backbone for data management, providing users with accessible, scalable, and cost-effective solutions. However, as reliance on cloud services grows, so does concern over the security of data stored in the cloud. This brings us to the crucial question: Is cloud storage secure?

To demystify cloud security, it’s essential to understand that cloud storage security is a shared responsibility between the cloud service provider (CSP) and the user. Leading CSPs, such as Amazon Web Services (AWS), Microsoft Azure, and Google Cloud Platform (GCP), invest heavily in securing their infrastructure. They deploy advanced security measures like encryption, multi-factor authentication, and redundant data storage. However, users also play a key role in implementing security best practices to safeguard their data.

The Reality of Cloud Security

The good news is that cloud storage can be incredibly secure, often more so than traditional on-premise data storage solutions. CSPs leverage economies of scale to implement comprehensive security measures that individual organizations may find cost-prohibitive. These include continuous security monitoring, regular security assessments, and the deployment of cutting-edge technologies to detect and mitigate threats.

Encryption is one of the fundamental security features offered by CSPs, ensuring that data is unreadable to unauthorized individuals. Data is encrypted both in transit and at rest, which means that whether your data is being uploaded to or stored in the cloud, it remains protected. Furthermore, many CSPs utilize encryption keys that give users control over who can decode and access their information.

Addressing Common Cloud Security Concerns

Despite the robust security measures in place, skepticism about cloud security persists, primarily due to high-profile data breaches. However, it’s crucial to note that breaches often result from compromised user credentials or poorly configured cloud resources rather than failures in the CSPs’ security measures.

To address these vulnerabilities, cloud providers offer tools and best practices for users to enhance their security posture. These include:

  • Multi-factor Authentication (MFA): An additional layer of security that requires more than just a password to access your cloud account.
  • Access Management: Tools that allow you to define who has access to specific data within your cloud environment.
  • Regular Security Audits: Features that help you identify security risks in your cloud configuration and take corrective action.

Best Practices for Cloud Storage Security

Users can adopt several best practices to maximize the security of their cloud storage:

  1. Implement Strong Password Policies: Use complex passwords and change them regularly.
  2. Enable MFA: Always activate MFA for an added layer of security.
  3. Educate Users: Train employees on security risks and safe online practices.
  4. Regularly Backup Data: Ensure you have backups of important data, not just in the cloud but also offline.
  5. Stay Informed: Keep up to date with your CSP’s latest security features and recommendations.

Secure Your Data

Is cloud storage secure? Absolutely, but with a caveat. The security of your data in the cloud relies on a partnership between you and your CSP. By choosing a reputable provider and adhering to best practices for data security, you can confidently leverage cloud storage solutions with peace of mind, knowing your data is well-protected. Like any aspect of cybersecurity, vigilance and continuous improvement are key to staying ahead of potential threats.

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