The BIÂN Blog

In the age of social media trends, the TikTok 12-30-3 workout has gained significant traction as a treadmill routine that promises a challenging cardio workout. At BIÂN, we recognize the importance of engaging people in physical activity and promoting healthier lifestyles. Let's take a closer look at the 12-30-3 workout, its benefits, and how it can be tailored to different fitness levels.

What is the TikTok 12-30-3 Workout?

The TikTok 12-30-3 workout entails setting your treadmill to an incline grade of 12, a speed of 3 miles per hour, and walking for 30 minutes. This routine gained popularity on social media platforms, attracting many individuals to give it a try and encouraging movement, which is a positive step considering the lack of daily activity among more than 60% of U.S adults, according to the CDC's recommendations.

What Does it Accomplish?

The effectiveness of the 12-30-3 workout varies depending on an individual's current fitness level. For sedentary individuals, this routine can be quite challenging and demanding, while physically fit individuals may experience it as a moderate cardio workout. Expect to feel the burn in your quads and calves during this routine. Beginners may find it helpful to hold onto the treadmill for support initially and gradually let go as they become more conditioned.

Understanding Heart Rate Zones and Cardiovascular Health:

The key to maximizing the benefits of the 12-30-3 workout lies in understanding heart rate zones and targeting the appropriate zone for your cardiovascular health. There are five heart rate zones, and the most popularly discussed currently is "Zone 2". In this zone, you aim to sustain the highest metabolic output and work rate while keeping your lactate level below two millimoles per liter. For most individuals, this zone corresponds to a continuous heart rate between 60-70% of their maximum heart rate (calculated as 220 minus your age). Exercising in Zone 2 allows you to exert effort while still maintaining the ability to carry on a conversation.

Benefits and Application:

Engaging in the 12-30-3 workout as a Zone 2 cardio training session can have several benefits, including improved aerobic capacity, weight management, enhanced efficiency of mitochondria (the powerhouse of cells), support for recovery, and the potential to reduce post-meal glucose spikes. By challenging yourself to maintain a conversation during this routine, you can gradually improve your conditioning and experience the rewards of cardiovascular fitness.

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The TikTok 12-30-3 workout has piqued the interest of many individuals looking for a challenging cardio-based routine. While it may be demanding, it offers an opportunity to engage in Zone 2 cardio training, benefiting both beginners and those with higher fitness levels. At BIÂN, we encourage our members to explore different workout formats and find what suits their individual needs and goals. Remember to consult with a fitness professional before starting any new exercise routine to ensure it aligns with your fitness level and overall well-being.

Establishing a nighttime routine that promotes relaxation can significantly improve the quality of your sleep. In this blog post, we will share practical tips and insights to help you make small changes to your evening routine and enhance your sleep.

1. Stick to a consistent sleep schedule:

Maintaining a regular sleep schedule, even on weekends, helps regulate your body's internal clock and promotes a better sleep-wake cycle. By going to bed and waking up at the same time every day, you train your body to anticipate sleep and wakefulness, leading to more restful nights.

2. Finish eating at least 3-4 hours before bedtime:

Allowing your body enough time to digest food before sleeping is crucial. Eating late at night can disrupt your sleep and metabolism as it forces your body into a daytime mode of physiology. Aim to finish your last meal or snack at least 3-4 hours before bedtime to optimize digestion and promote better sleep.

3. Create a relaxing bedtime routine:

Establishing a soothing routine before bed can signal to your body that it's time to wind down and prepare for sleep. Engage in activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. This transition helps quiet your mind and relax your body, setting the stage for a peaceful sleep.

4. Design a sleep-friendly environment:

Transform your bedroom into a sanctuary for sleep. Ensure that the room temperature is cool, ideally between 60 and 68 degrees Fahrenheit, as cooler temperatures promote better sleep. Make your bedroom as dark as possible by using blackout curtains or an eye mask. Consider using earplugs or a white noise machine to block out any distracting sounds. Investing in a comfortable mattress, pillows, and bedding that support a good night's sleep can also make a significant difference.

5. Limit exposure to electronic devices:

The blue light emitted by smartphones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep. Avoid using electronic devices for at least an hour before bedtime, and instead, engage in relaxing activities or read a physical book. This will help your body naturally wind down and prepare for restful sleep.

OTC Supplements for Better Sleep:

Before incorporating any over-the-counter (OTC) supplements into your routine, it is essential to consult with your doctor for personalized guidance. Here are a few supplements that may promote better sleep:

• Magnesium: Known for its relaxation properties, magnesium plays a role in improving sleep quality. Consider taking a magnesium supplement or incorporating magnesium-rich foods like almonds, spinach, and dark chocolate into your diet.
• Valerian Root: Used for centuries as a natural sleep aid, valerian root can help enhance sleep quality and reduce the time it takes to fall asleep. It is available in supplement form or as a tea.
• Chamomile: Sipping on a cup of chamomile tea before bed can have calming effects on the mind and body, making it easier to relax and fall asleep.
• Lavender: The scent of lavender has been shown to have a calming effect on the body and mind. Try using lavender essential oil in a diffuser or as a pillow spray to create a soothing atmosphere in your bedroom.

Remember, consistency is key when implementing these changes into your evening routine. By making small adjustments and prioritizing your sleep, you can enjoy more restful nights and wake up feeling refreshed and revitalized.

Resentment is a complex emotion that arises when we feel wronged or hurt by someone or something. It can be challenging to let go of resentment, but holding onto it can have negative effects on our well-being and relationships. In this blog post, we will explore the nature of resentment, its impact, and provide practical insights on how to release it. Join us on this journey towards emotional freedom and healing.

‍Understanding Resentment

Resentment is like a heavy burden that we carry within us. It can feel like intense anger, gripping us tightly and consuming our thoughts. To better identify and address this emotion, it can be helpful to think about where we hold it in our bodies. Is it a tightening in the chest or a tense clenching in the shoulders or jaw? By metaphorically understanding how our bodies react to resentment, we can gain insight into its presence and work towards addressing it.

Acceptance of Emotions

It's important to remember that any feeling, including resentment, is normal and okay to experience. The goal is not to suppress or avoid these emotions entirely but rather to recognize them and understand their root causes. Exploring why we are unable to let go of anger and why we feel wronged in certain situations can provide valuable insights into our resentment. By gaining a deeper understanding of our emotional history, we can begin the process of healing and moving forward.

The Negative Impact of Holding Resentment

Holding onto resentment for a long period can take a toll on both our mental and physical well-being. The stress caused by carrying this heavy emotional burden can manifest in various ways, impacting our overall health. Additionally, resentment can affect our relationships, pushing people away as we project our bitterness onto them. As Nelson Mandela famously said, "Resentment is like drinking poison and expecting it to kill your enemies." It ultimately harms us more than anyone else.

Common Reasons for Holding Resentment

1. Past Adverse Experiences: If we have repeatedly felt wronged or victimized throughout our lives, it can be even more challenging to let go of resentment. We may use it as a means of conveying our pain to others, but in reality, it only intensifies our own suffering.
2. Waiting for an Apology: Holding onto resentment often stems from waiting for an apology that may never come. However, withholding forgiveness rarely changes another person's behavior. Instead, it is essential to find a way to forgive and gently let go, not as a sign of giving in, but as an act of self-care and emotional liberation.
3. Protective Mechanism: In some cases, holding onto resentment serves as a protective mechanism. For example, if someone cheats on us in a relationship, resentment may prevent us from moving forward and risking potential future hurt. However, it is crucial to explore these defense mechanisms and understand that letting go does not mean giving up but rather prioritizing our own well-being.
   

Resentment is a weight that keeps us anchored in the past, preventing us from fully embracing the present and future. By understanding the nature of resentment, accepting our emotions, and exploring our motivations for holding onto it, we can embark on a journey towards emotional freedom. Remember, letting go of resentment is not about condoning hurtful actions, but rather about reclaiming our power and finding peace within ourselves.

In today's fast-paced and competitive corporate landscape, workplace wellness has emerged as a critical factor for both employee well-being and organizational success.  As a thought leader in this space, it's essential to not only understand the significance of workplace wellness but also to guide organizations toward fostering a culture that prioritizes the health and happiness of their employees in ways that are meaningful and authentic to the organization and its people.

I believe that to have an effective strategy for workplace wellness, it is imperative to be comprehending the current state of employee well-being in organizations. Research and gather data on prevalent issues such as stress, burnout, physical health, and mental wellness. Additionally, understand the deeper need by your teams so you can redirect resources and spearhead initiatives.

As you begin to look at this from a 360-degree perspective, you can advocate for a holistic approach to workplace wellness that encompasses physical, mental, emotional, and social well-being. Emphasize the interconnectedness of these aspects and how they contribute to overall employee performance and satisfaction. Also, never forget the high importance of play and playfulness. Dose in events and challenges that hit these pillars.

As you develop this initiative, ensure to be involving influencing decision-makers. Provide insights on how organizational leaders can champion these wellness initiatives, allocate resources, and lead by example in prioritizing employee health. If all are "rowing in the same direction" then the impact can be much greater and long-lasting.

BIÂN has successfully been leading Thought Leadership seminars, workshops, trainings, and events for clients ranging from large corporations to smaller start-up teams. We firmly believe that there is a profound impact on the lives of employees and a company's success when these initiatives are integrated into the culture and become the norm. Whether you contact us or drive your own insightful, data-driven, and actionable content, you have the power to reshape the way your workplace approaches employee well-being. Remember, your thought leadership is not just about disseminating information - it's about inspiring a movement towards healthier, happier and more productive work environments.

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What is face yoga and what are the benefits?

Face yoga is a facial exercise technique aimed at toning and lifting the face to combat some of the effects of aging, helping to reduce facial asymmetry, and soften fine lines. Particularly as we get older, just like with the body, it’s important to move and engage our muscles. And I love any practice that makes us more embodied, or connected to our bodies, and develop more mastery and control over our muscles and movement. ‍

How can someone try face yoga at home? ‍

Step 1 - Elated (big smile mouth closed) with eyebrows up, take a deep breath...

Step 2 - excited  (big smile with teeth) with eyebrows up, take a deep breath...

Step 3 -  surprised (mouth in an wide oval) and push eyes out, take a deep breath...

Step 4 - silly (closed eyes, mouth in oval then widen  to circular shape and repeat 4 times with tongue out) take a deep breath...

Step 5 - kiss (close mouth, open eyes, and repeat between a puckered lip like a kiss, to a soft smile and repeat 4 times).

A great way to start is through @faceyogamethod on Instagram - they have a lot of short instructional videos by way of introduction to the technique. Very ideal for beginners or those just lightly curious. And there is definitely a very deep rabbit hole one can dive down on YouTube. I think I came to the practice through a Google search years ago after seeing a photo of myself where my mouth looked more than a little unbalanced on my face - I searched something like “exercises to fix mouth asymmetry” or something equally specific (and steeped in self-consciousness). There is certainly a wealth of free resources across the internet.

Why has face yoga become so popular lately?

‍A couple things. First, I think we are in general feeling like we have more ownership and access in the steps we can take to feel more confident with regards to our appearance and aging. Things like facelifts were (and still are) cost prohibitive for most and also very major surgical procedures. Now less invasive and less expensive treatments abound. We have a wealth of options to choose from and to combine and customize - the menu keeps expanding and populating. I think a lot of us want to be proactive but not necessarily ready to cross over a certain threshold, so I think maintenance practices like a little Botox here and there and massaging and moving around the face feel like the right recipe for me for now at 40. And the idea of something you can do at home, that’s free, while you’re watching Love is Blind is extremely appealing.

Second, as yoga has become more ubiquitous and mainstream in the West, along with other Eastern practices like cupping and acupuncture, it’s not surprising their Western counterparts would also branch into the beauty realm. Again, this idea of maintenance, wellness, and preventive medicine not just for the body (and mind) but for the face - feels like a natural progression. ‍

What are some of the core principles or techniques in face yoga?

‍As with a yoga class you’d take with me focusing on the whole body in studio and on the mat, expect a mix of movement and holding of poses in face yoga. And mindfulness, manipulation, and incorporation of the breath. Some “poses” you might stick with for a count of ten, like lifting the chin and holding the mouth in a certain way, while others you repeat specific movements.

And just as certain yoga poses are known as hip openers or heart openers, face yoga also can be broken down by what is being addressed, whether that’s the jawline, eye area, and so on. ‍

What results can one expect from face yoga, and how soon?‍

I’m definitely the type of person who lifts weights once and wants to see a perfectly toned upper arm immediately, but like anything, face yoga is all about consistency. When I’m being diligent, I can see a little more lift and more tone after a few weeks.

I highly recommend combining face yoga work with self-massage of the face/facial cupping - to make moisturizing more ritual than routine. Meaning that you can practice mindfulness with the activity of moisturizing the face, vs something that happens quickly and without much thought. Intentional, sensory experience can be a meditation of sorts.

The ancient practice of cold plunging has been used for centuries to boost physical endurance, improve circulation, reduce inflammation, and enhance mental clarity. In this informative post, we'll walk you through the proper way to cold plunge, including its benefits, precautions, and duration. Read on to learn more about how cold plunging can transform your well-being.

Before we dive into the details, let's first define what cold plunging means. It's a type of hydrotherapy that involves immersing yourself in cold water (usually below 60°F) for a brief period. The cold water causes your blood vessels to constrict, which increases blood flow and oxygen delivery to your organs. The sudden change in temperature also triggers the release of endorphins, which can reduce pain and boost your mood.

Here are the steps to take a cold plunge properly:

1. Consult with a healthcare provider before starting. Cold plunging is not recommended for everyone, especially those with certain medical conditions. Talk to your doctor to ensure it's safe for you to try.
   
2. Start with a warm-up. Prior to entering the cold water, take a few minutes to warm up your body with some light exercises or stretches. This can help prevent muscle injuries.
   
3. Enter the cold water gradually. Don't jump into the water right away, as this can be shocking to your system. Instead, slowly immerse yourself in the water, allowing your body to adjust to the temperature.
   
4. Stay in for 3-5 minutes. Ideally, you should stay in the cold water for at least 3-5 minutes to reap the full benefits. Repeat this cycle up to 4 times. However, if you're a beginner, start with shorter intervals and work your way up. It's also recommended to alternate between the cold plunge and a steam room or infrared sauna for maximum effectiveness.
   
5. Hydrate and warm up afterwards. After your cold plunge, make sure to drink plenty of water and warm up your body with a dry towel or in the steam room.

Now that you know the proper way to cold plunge, let's discuss the precautions you should take. If you have a pre-existing medical condition, such as high blood pressure or heart disease, it's important to consult with your doctor before trying cold plunging. Pregnant women and those with injuries or open wounds should also avoid cold plunging. Additionally, if you're a beginner, start with shorter intervals and gradually increase the duration over time.

Cold plunging is a simple yet powerful way to boost your physical and mental health. It can enhance your immune system, reduce inflammation, and improve your mood. However, it's crucial to follow the proper steps and precautions to avoid any adverse effects.

BIÂN members have exclusive access to a luxurious cold plunge housed in a steam room in each genders' main locker rooms. Book a tour today and experience the benefits of cold plunging firsthand.