When it comes to our health, most of us have excellent intentions! The problem? Life has a way of "getting in the way" — "stuff" inevitably "comes up." One chore turns into five chores. The hour that was budgeted for training slowly evaporates. A meeting runs over. The 30-minute run becomes a distant dream. Instead of being surprised by inevitable schedule modifications, plan for them. Create what I call a "plug and play" list: a list of workouts that last from five minutes to an hour. Why?
Really, all multi-joint strength exercises are key — strength training increases lean muscle mass, helps to decrease the risk of osteoporosis, maintains the integrity of joints, and mitigates decreases in bone and muscle mass — but the squat should take top priority. We squat innumerable times every day; thus maintaining the ability — both the strength and the mobility — to squat is imperative! Think about it.
Too many of us take our bodies for granted. We assume we will be able to effortlessly do tomorrow what we can do today, or we see our bodies as they were 10 years ago, rather than how they are now. I am not immune to this phenomenon. I constantly have to remind myself that I do not recover as I did in my 20s. I need more time between workouts and more "self care," such as stretching and massage, to maintain the same workout intensities. Like it or not, bodies change with time.
Muck Rack makes it simple to find people, tweets, or articles that mention any name, keyword, company, hashtag etc. We've compiled this guide to help you make the most of your search.
Selecting a term
Start searching tweets, articles from media outlets, articles mentioned in tweets, journalists'
names, titles and bios with some suggested searches:
Companies or Topics (e.g. iPhone, Microsoft)
Phrases (e.g. "cloud computing") — use quotes to keep the terms together
Twitter handles (e.g. @username) — returns those who have mentioned or replied to
Names (e.g. "David Pogue")
Hashtags (e.g. #sxsw, #london2012)
Bio details (e.g. vegan, Olympics, father)
Muck Rack's Advanced Search allows for many boolean operators.
Find results that mention multiple specified terms, use AND or
+. For example, ensure each result contains both Elon Musk and Mark Zuckerberg by
searching Musk AND Zuckerberg or Musk + Zuckerberg.
Use the operators OR or , to broaden your search when you'd like either of
multiple terms to appear in results. (This is the default behavior of our search when no operators
are used). For example, results will contain either cake or cookie by searching cake OR cookie or cake,cookie
Use NOT or - to subtract results from your search. For
example, searching Disney will yield results about the Walt Disney Company as well as Walt Disney
World Resort. To exclude mentions of Disney World, search for Disney -World or Disney
When using one of these operators with a phrase, enclose it in quotation marks. For example, you can
find results about smartphones excluding Apple's iPhone 4S by searching smartphone -"iPhone
Exact case matching or punctuation
If you're searching for a brand name or keyword that relies on specific punctuation marks or capitalization, you can
find results that match your exact query by adding matchcase: before the keyword you're searching for, like matchcase:E*TRADE .
Use parentheses to separate multiple
boolean phrases. For example, to find journalists talking about having fun in Disney World or
Disneyland, search for ("disney world" OR disneyland) AND fun.
An asterisk can be used to search for any variation of a root word truncated by the asterisk. For example, searching for admin* will return results for administrator, administration, administer, administered, etc.
A near operator is an AND operator where you can control the distance between the words. You can vary the distance the near operation uses by adding a forward slash and number (between 0-99) such as strawberries NEAR/10 "whipped cream", which means the strawberries must exist within 10 words of "whipped cream".