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5 things to help you successfully train for a race like the Ironman

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cyclist in ironman biking

Memorial Day weekend has come and gone and we’ve finally made it to June! It's no surprise then that tons of people are hitting the gym a little extra lately to get their summer body ready for the beach.

But for the more competitive athletes, this gym time isn’t only to cut a few pounds.

Summer is the official start of most training seasons, from football to Ironman triathlons, when most athletes are in the thick of training. While it’s easy to get caught up in the hype of your upcoming athletic season, it’s important not to get too greedy for miles or repetitions.

While the the Centers for Disease Control and Prevention suggests that adults get in around 150 minutes per week of moderate physical activity or 75 minutes per week of vigorous physical activity, people who are training for races like the Ironman or an ultra-marathon regularly go over that limit. And this can be dangerous.

Of course there are well known benefits of competition, too, like improved cardiovascular health and higher lung capacity. There is a fine line to walk to ensure you are on the healthy side of the sport.

Ironman triathletes (who swim 2.4 miles, bike 112 miles and finish off with a marathon) train for a whopping 15 hours (that's 20 Netflix episodes!) per week. College athletes practice up to 40 hours a week.

With these grueling schedules, it's easy to see how injuries can happen. Several studies have found that ultra-endurance sports like distance running can cause muscle damage and inflammation.

So, to enjoy a safe training season and avoid injury, follow these tips:

1. Don't push yourself too far too soon

tired runnerYou have a human body. That means you have physical limitations. Pushing past your comfort zone is okay in moderation, but going from running a couple miles to attempting marathon distance in a week can be dangerous. This could cause muscle tears and fatigue, setting you even further behind.

A 3-year study across 16 teams at a NCAA Division-1 university in the Big Ten Athletic Conference looked at 1,317 reported injuries and found that acute injuries, which typically happen as the result of a single traumatic event, like completely overdoing one workout, were much more common than overuse injuries, the type of injuries that typically happen when you don't give yourself time to recover. Follow your training plan and listen to your body.

2. Engage in positive self-talk

It may seem weird, but actually telling yourself you are capable of the challenge is more than half of the battle in triathlon training.

Richard M. Ryan, a professor at the Institute for Positive Psychology & Education at the Australian Catholic University and research professor in psychology at the University of Rochester in New York, co-developed and published research on the Self-Determination Theory (SDT) to show that athletes who tell themselves they can do something actually end up showing a lot more initiative and success in accomplishing their goals. Stress is a major cause of injury, and not having confidence in yourself and being nervous all the time lead to more tension in your body and the possibility of injury. Try taking three deep breaths and a minute to remind yourself of your ability before jumping into a daunting workout or race.

3. Stretch, stretch, stretch

Stretching pre- and post-workout helps keep muscles and tendons loose to aid in staving off possible tears and ruptures. This will also help improve your flexibility and range of motion, ideally making your workout more efficient and less painful afterwards.

4. Follow proper dietary guidelines

healthy food veggiesFollowing daily guidelines for your body on how much protein, fat, carbs, etc. to eat after a hard workout is important to ensure you're getting the proper nourishment.

Ironman has a carbohydrate and hydration nutrition guide to help keep you on the right track leading up to the big day. Men’s Health shows what to do about protein and how to proportion different items in your diet.

5. Don't wait until it's too late to take care of the problem

If you feel like something may be wrong, you may want to try the athlete handbook, RICE. This calls for rest, ice, compression and elevation (above the heart) to the affected region of your body. Also see your doctor as soon as possible if necessary. A trip to the hospital now is a lot less time consuming than multiple weeks off later due to lack of proper attention.

MORE: 12 ways Ironman training made this guy a better entrepreneur

UP NEXT: Less sports training tied to groin injury

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Here's how you bankrupt a club by 25 and then claw your way back to the top of New York City nightlife

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john meadow LD hospitality

You are at a party and it's swelteringly hot.

In fact it's one of those super-sticky hot weekends at the end of the summer when the sun is relentless and breathing makes you thirsty.

Your party is in Montauk, in the Hamptons, and it's really your party — as in, you are throwing it.

That means the 4,000 or so people who've assembled outside need bottle service. The music is loud and they need drinks. The sun is hot and they need them now.

Of course, you've run out of buckets to put all these bottles in, and it's the first summer you've ever thrown parties at what is now your club/restaurant in Montauk.

So what do you do? You go to the kids' playroom inside the resort that your restaurant is in. You steal all of their sand pails — every last one of them. You fill them with water and ice so you can fill them with vodka and champagne, and then you keep your party going.

Because it's your job. That's what it takes to make it to the top of New York nightlife. You've got to be creative.

That's how Ashley Noor did it one summer day last year, after she and the rest of her crew at LDV Hospitality followed founder and President John Meadow on a damn-fool venture to open 10 properties — multiple American Cut Steakhouses, Scarpettas, Rec Rooms, Dolces, and more — across the country in two years.

This, of course, included the property at Gurney's in Montauk — a project they built out in a matter of about four months.

Noor calls herself the "director of chaos." Her official title is director of marketing and events.

'The tough times'

LDV wasn't always like this. Meadow, who started out with a successful New York City bar called Local West, will tell you himself that he was an insufferable 25-year-old industry kid. After his first hit he got cocky, and opened a super glitzy Meatpacking spot called Gin Lane in 2005. His lenders — who gave him $2.5 million — insisted on 18% interest, and it flopped.

"I was so reckless. Ambition and entitlement from premature success," he said. "I had the time of my life, but I was fake."

Now, at 36, Meadow is not fake. He wears what he wants (usually something tailored and maybe suspenders). He still talks like he's in the Rat Pack even though he was raised by hippies, and he still swears by his mentor, a Korean immigrant who went from driving taxis to owning Lenwich, a 19-unit New York sandwich shop.

"I learned more from that guy than my Cornell professors," said Meadow, a graduate of Cornell's hospitality school. "I went to fancy boarding school. Academia is wonderful, but I learned more from that immigrant turned taxi driver, hustler, big shot. That's my teacher, and he's supportive."

But, of course, Meadow and his teacher travel in very different circles. He got out of the "tough times" or "the gutter" of debt (as he calls it) by opening a 2,700-square-foot fine-dining monster hit when everything was going to hell in 2008: Scarpetta, an Italian restaurant in the Meatpacking District.

"Even when I was imploding I thought I was special. I thought I was f-----, but I thought I was special," Meadow said.

Gurney's in Montauk, The Beach Club

The wheel

If you were in New York City during the financial crisis, you'll recall that everyone was crowded into Scarpetta eating pasta until it and they burst. Its success was the springboard for LDV's explosive growth: 30 properties in nine years, according to Director of Hospitality Dean Tsakanikas, who has been with the company since 2008.

In that time he's crisscrossed the continent opening properties from the Las Vegas to Miami and Toronto to Atlantic City. He started out as a general manager, but soon came to realize that Meadow was collecting properties that could benefit from interconnected branding.

"It dawned on me that more and more guests didn't realize that Scarpetta was part of the same company" as, say, New York City club No. 8, the reboot of Amy Sacco's classic Bungalow 8, or Iron Chef champion Mac Forgione's American Cut.

marc forgione

So they decided to put it all together.

Tsakanikas, for his part, knew what he wanted to do. He wanted to be the guy that knows the clients inside and out — knows where to send them, what to serve them, how much they spend and who they spend it with.

That means Tsakanikas is the guy who knows which woman is Wall Street guy No. 5's wife, and which one is his girlfriend.

He tracks his VIPs from sipping cocktails on Miami Beach to skiing in Aspen. Customers likely have soft hands and wear designer threads. They like discretion and velvet ropes. But they, like LDV, are not loud. They are not megaclub or club/restaurant people.

What they do expect is top-notch service and familiarity despite the fact that they've left home. Things should taste the same, cost about the same (expensive). Staff should know them. This experience is not about adventure. It's about lifestyle maintenance.

LDV has a tracking system for repeat customers, and Tsakanikas is militant about it. It uses the SevenRooms app to track what clients eat, drink, their average spend, allergies, what to send out gratis, and when to send it. It spits out monthly reports.

This is what we do

Meadow has a board up in his office where he pins pictures that inspire his classic-meets-slightly-gritty, New York-in-the-late-1970s sensibility. Debbie Harry of Blondie was the inspiration for the look of his latest New York City opening, American Cut in Midtown Manhattan.

In many ways, he says, it was the easiest opening he ever did. He knows American Cut. He knows his customer, and, most importantly, he knows his customer is willing to spend 25% more on a night out in that neighborhood than in American Cut's Tribeca location.

american cut midtown

It also happens to be a perfect example of what LDV does — or what Meadow has managed to crystallize as what LDV does over the last decade. It has a lot to do with the fact that he has a relationship with eight different hotel properties.

"What are we as a company and how are we going forward? Hotels always need proper dining ... it's the bona fide programming of big real estate. Now we are a marketing vehicle for big real estate, and it's in those deals that we get the best economic terms," said Meadow.

Those terms, in part, stand to net LDV $100 million in revenue in 2016, compared to $85 million in 2015, according to the company.

What those terms won't get you is a lot of love from the food world. Die hards will tell you it's inauthentic. They will tell you that hotel food is soulless, and that expensive entrees are an insult to the proletariat. They'll tell you expansion is extinction and that LDV is "the man."

Meadow calls this the "trend of 2016, the eater.com, ride-or-die hipster funky chefs and their 15-seat restaurants." He knows about that. But LDV doesn't do that. Meadow finally knows what it does.

"I've always had a vision for my chaos. Now I'm finding finally for the first time a business strategy, and I'm ready to define a five-year plan, 10 years into this game."

Join the conversation about this story »

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13 eerie photos inside abandoned mental hospitals all over the US

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Asylum

Massive mental hospitals, some of which once housed hundreds of thousands of patients, were the primary mode of treatment for those with mental illnesses for centuries. But by the 1960s, asylums all over the US were closing down in reaction to reports of abuse and neglect, as well as the passage of new healthcare laws that emphasized a community-based treatment approach.

As a result, many formerly packed mental hospitals have been left standing totally vacant. Over the course of six years, photographer Christopher Payne traveled to 70 of these abandoned mental hospitals all over the US, getting exclusive tours inside each. The resulting photos are chilling, yet beautiful in their own way.

"For this project, my goal was to reconstruct a typical state hospital in its heyday, when it functioned as a self-sufficient community," Payne told Business Insider. "It was impossible to find one hospital with everything intact, but by juxtaposing a photograph of a theater from one hospital, a morgue from another, a bowling alley from a third, and so on, an entire institution could be recreated."

Payne turned his photographic journey into a book titled "Asylum: Inside the Closed World of State Mental Hospitals." Below, see his eerie photos of abandoned mental hospitals all over the US.

SEE ALSO: This photographer turns big cities into psychedelic worlds using Photoshop

These hospitals housed thousands of people with severe mental disorders like schizophrenia and bipolar disorder. While a majority of the hospitals have been completely abandoned, some have remained partially open, such as Kankakee State Hospital, pictured below.



These hospitals reached their peak occupancy in the mid-1900s, with some housing hundreds of thousands of patients at once. Payne got exclusive access to the hospitals by submitting formal requests to state mental-health departments. "Once a few states granted access, all the others followed suit," Payne said.



Many of the hospitals were eager to share their history. Payne got exclusive tours from people who used to work there. "Many of the [former] employees had worked at the institutions for decades, as had their parents and grandparents before them, and they were proud of their work," Payne said.



See the rest of the story at Business Insider

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Law school is either a great or terrible investment — here's a simple way to tell if it's right for you

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Should you go to law school? The average debt of a 2012 law-school graduate who took out at least one loan was $84,600 for public school and $122,158 for private school.

To determine whether law school is a good investment for you, figure out where you'll end up after graduation. The data offers a clear picture based on which school you attend and how you rank among your peers.

Produced by Sara Silverstein and Alex Kuzoian.

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A traumatized war surgeon told a moving story about what the Queen did to comfort him

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david nott

War surgeon David Nott gave a very moving interview on BBC Radio 4's "Desert Island Discs" on Sunday.

Nott, one of Britain's top vascular surgeons, has spent more than 20 years working in crisis zones including Darfur, Sierra Leone, The Congo, Afghanistan, and Syria.

He has come close to death in war zones and witnessed abject horror on several occasions. And while he described the "most incredible adrenaline buzz" of the proximity to (his own) death in warzones and working in an austere environment to save the life of others as close to euphoric, his intense experiences led to him suffering severe, "almost psychotic" post-traumatic stress disorder.

Nott has been given an OBE (an Order of the British Empire medal) for his work and in 2014 he was invited for lunch with the Queen in Buckingham Palace, just 10 days after returning from one of his missions.

He described sitting at the table next to the Queen, but struggling to find the words to start up a conversation.

The Queen said: "I heard you have just come back from Aleppo," to which Nott responded: "Yes I have."

Nott said: "If you consider where I had just come from, the hospital was being blown, everything around me was being shelled, and I was coping with children who had been really badly damaged. And she must have detected something significant, because I didn't know what to say to her. It wasn't that I didn't want to speak to her, I just couldn't. I could not say anything."

"Why don't we feed the dogs?"

Then, Nott said, the Queen did something incredibly touching.

The Queen asked Nott: "Shall I help you?"

Nott had no idea what to say: The Queen? Helping him?

But then, Nott said, the courtiers brought in the Palace's Corgi dogs, who went under the table.

queen elizabethThe Queen asked one of the courtiers to open up a box of dog biscuits.

She broke a biscuit in two, handed one to Nott, and said: "OK, why don't we feed the dogs?"

"So for 20 minutes, the Queen and I, during this lunch, just fed the dogs," Nott said. "And she did it because she knew that I was so seriously traumatized. The humanity of what she was doing was unbelievable."

"Desert Island Discs" presenter Kirsty Young then asked Nott whether it helped.

"Very much so, I think stroking animals, touching dogs, feeding them — we just talked about her dogs and how many she had, and she was so warm and so wonderful, and I'll never forget it," Nott replied.

"Desert Island Discs" is a long-running radio show in which guests are interviewed about their lives and asked to select the eight records, one book, and one luxury item they would take with them to a desert island.

Nott chose:

Myfanwy — The Treorchy Male Choir and The Jonathan Price String Ensemble

Gadael — Triban

Stairway to Heaven — Led Zeppelin

Cavatina — from The Deer Hunter theme

Gimme Shelter — The Rolling Stones

Fix You — Coldplay

Clair De Lune — Claude Debussy

Good Golly Miss Molly — Little Richard

Book choice: Kallimni 'Arabi Mazboot by Saimia Louis

Luxury item: Fishing rod

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Here's the best time of day to work out to lose weight

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Woman Jogging

You've committed to squeezing in a workout between your commute and your desk job, but before you embark on this new regimen, you want to know: When's the best time to exercise to ensure you're getting the most out of it?

Research covered by Gretchen Reynolds in The New York Times suggests that working out early in the morning — before you've eaten breakfast — helps speed weight loss and boost energy levels by priming the body for an all-day fat burn.

The no-snooze payoff

One of the reasons working out first thing in the morning helps us lose weight — or at least protects us from gaining it — is that it pushes the body to tap into its fat reserves for fuel, as opposed to simply "burning off" our most recent snack or meal.

In one recent study, 28 young, healthy men spent six weeks eating a hefty diet of 30% more calories and 50% more fat than they had been eating before. But while some of them spent the six weeks stuffing themselves and barely exercising, the others started working out every day. Of those who worked out, half did so first thing in the morning; the other half hit the gym (and did the same workout) after a high-carb breakfast. The fasting exercisers ate the same breakfast; they just did so after working out.

At the end of the volunteers' month-and-a-half eating fest, the ones who hadn't worked out at all had, unsurprisingly, packed on the weight — about 6 pounds each. The ones who had been exercising after breakfast gained weight, too, but only about half as much.

In comparison, the people who worked out daily but hit the gym before breakfast hadn't gained any weight at all. They had been able to eat a lot of extra food — just as much as their fellow volunteers — without paying the price in additional pounds.

The study was small, short term, used a specific eating plan, and involved only men close to age 21, so it's hard to extrapolate much from the results. And the fasting exercisers didn't lose weight; they just didn't gain weight. Still, the experiment provided some of the first evidence that "early morning exercise in the fasted state is more potent than an identical amount of exercise in the fed state," the authors write.

Another smaller study helps point out why timing could be so important. In it, two groups of men ran on treadmills until they burned 400 calories (about the equivalent of a small meal, or three to four slices of toast). While one group ran on an empty stomach, the other ate a 400-calorie oatmeal breakfast about an hour before their workout.

All of the runners burned fat during their workouts and remained in a heightened fat-burning state after they had gotten off their treadmills. But both results were more intense for the runners who had skipped the oatmeal. In other words, exercising after a long period of not eating could be setting us up for a longer, more intense fat burn.

Set your clocks

Another component of the early-morning workout regimen can help with weight loss: daylight.

Aligning our internal clocks, or circadian rhythms, with the natural world helps give our metabolisms a boost. One recent study showed that people who basked in bright sunlight within two hours after waking tended to be thinner and better able to manage their weight than people who didn't get any natural light, regardless of what they ate throughout the day.

So next time you think about hitting snooze, remember this: An early-morning workout might not just help you meet your fitness goals, but it could even give you more energy than those few extra minutes of shut-eye.

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This app wants to be the ultimate social network for golfers

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group of people playing golfIf you play golf often, you probably know how awkward it can be if you don't have a foursome to play with.

A game of golf usually takes several hours, and it's much more enjoyable when you're paired with people you have something in common with.

To solve this, Peter Kratsios created GolfMatch, an app that uses an algorithm to match players with one another based on factors like age, location, skill level, and game interest.

"There were times where I would be matched with people who were 30 to 40 years older than me and had nothing in common with me," Kratsios said to Business Insider.

Similar to a dating app, GolfMatch's system uses behavioral data to find the best matches for you to play a round of golf with. It filters through other users with factors like location, handicap, age, courses you regularly play, and the styles that you most enjoy.

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"Nowadays you have mobile applications that allow for social experiences in so many areas, whether it's dating or food, and we wanted to do the same for golf," Kratsios said.



According to Kratsios, three of the most commonly expressed frustrations with golf are that it's expensive, time-consuming, and inaccessible. On GolfMatch, people can join groups catered to their specific interests. 

Examples of groups include "Cheap Golf," which focuses on the best discounted rates around, or "Buy and Sell," where users can purchase or sell golf equipment. 

The company plans to add filters into its tech that can also track which groups users are involved in to recommend matches.



Users will often organize events directly through groups before connecting in person. These groups essentially allow golfers to create their own community of players.

"I'm communicating with people all day through the groups feature," Kratsios told us.

At this point, you'll still have to call the golf course directly to set up a tee time. 



See the rest of the story at Business Insider

Scientists discovered what makes something funny

The real reason why you should care about what you wear to the office

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Business Dress

If you just wake up, get out of bed, and throw anything on before heading to the office, you're probably not doing everything you can to succeed at work. 

Menswear expert G. Bryce Boyer writes in his book, "True Style: The History and Principles of Classic Menswear," that one should "dress appropriately to one's goals."

Part of that is akin to the adage "dress for the job you want, not the job you have," and the general principle is the same. But it works even if you like the job you already have.

The reason why it's so important to dress for the office is a psychological one: It gives you confidence.

"Appropriate dress frees us from the anxieties and liabilities of sending negative and confusing messages," Boyer writes.

Being freed from this anxiety and improving your confidence can have a lasting impact on your performance at the office, and ensures that you are judged on other criteria, like your work product, merit, skill, and loyalty.

Studies have shown that dressing well for work has tangible benefits in the real world, and it can even make you more successful in the long run.

No one is saying you have to go out and buy a whole new wardrobe to meet these goals. You don't have to buy expensive clothing, wear a fancy watch, or be anyone other than who you are to get this done. You just need to pay attention to how you're being perceived, and take charge of controlling that perception.

Do this, and your boss will notice.

SEE ALSO: A menswear expert reveals the biggest problem with office dress codes today

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Losing weight comes down to overcoming 3 main hurdles

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workout

So you want to drop a couple sizes. You know the drill: Eat more veggies; fewer cookies. Drink more water; less soda. Work out a few times a week.

Still, while most of us know the basics of healthy living, getting trim is hard work.

That's why we recently talked to exercise scientist Philip Stanforth, executive director of the Fitness Institute of Texas and a professor of exercise science at the University of Texas, to find out more about what to look out for when losing weight.

He told us there are three main obstacles that face most people who are trying to lose weight, and overcoming them can make a huge difference.

1. We spend way too much time sitting

"In the world we live today to think people could not be overweight is ridiculous, because in the normal course of the day we expend so few calories," said Stanforth. "The chances are much higher that we’re going to eat more than that." In other words, a daily regimen of sitting at our desks, driving to and from work, and ordering takeout probably means we're going to end up eating more than we burn off.

sittingThis, plus the fact that much of the food we eat comes stuffed with calorie-rich sugar and fat, makes evening out this ratio of burning to eating even harder.

There are some simple solutions to a sedentary lifestyle, though. While research has shown that simply working out won't cut it, getting up for a few minutes every hour might just do the trick.

2. We're really, really bad at remembering what we've eaten and how much exercise we've done

Even when we're making an effort to be more conscious of what we're putting into our bodies and how active we are, we tend to give ourselves more credit than we deserve.

"People tend to overestimate their physical activity and underestimate how much food they eat," Stanforth said. "They consistently think they've worked out more and consistently think they've eaten less."

healthy eatingSeveral recent studies back up Stanforth's observations. In a recent editorial published in the Mayo Clinic's peer-reviewed journal, Mayo Clinic Proceedings, the researchers wrote: "The assumption that human memory can provide accurate or precise reproductions of past ingestive behavior is indisputably false."

The problem here isn't just that memories aren't reliable historical records— it's also that we often overlook the calories in many of the foods we eat habitually.

Take coffee, for instance. Black coffee has just about 2 calories — less than a stick of sugar-free gum. But cream and sugar can add anywhere from 25-150 calories per serving.

"Most people will think, 'Oh I had a coffee this morning and coffee has few-to-no calories,' so it's not significant," says Stanforth." But when you add cream and sugar, that can end up being far more significant."

3. Our portion sizes are way, way out of proportion

In recent years, the amount of food we consider to be a single serving has ballooned. In some foods, it's increased as much as a whopping 138%. What most people would think of as a serving of ice cream, for example, is probably about a cup. In reality, though, a 230-calorie "serving" of Ben and Jerry's is half a cup, or just about 8 large spoonfuls!

bi graphics portion sizes then and now cheeseburger

"Portion size is a big problem," says Stanforth. "Most people would say, 'Well that looks like a serving,' but in reality it's two or three servings."

Think of this the time you're out to eat. If you get a bowl of pasta, consider taking half to-go. If you're eating family-style, start by covering half your plate in salad greens.

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SEE ALSO: We talked to an exercise scientist about whether diet or exercise is more important for weight loss, and his answer surprised us

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The pros and cons of drinking protein shakes after a workout

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What's the first thing you do immediately after a workout? Saunter up to the juice bar and crush a protein shake, right? You may want to reconsider.

Samantha Heller, registered dietitian, exercise physiologist, and host of SiriusXM's Doctor Radio, breaks down the best times to reach for the protein and discusses the popular brand Muscle Milk.

When asked for comment, CytoSport, the maker of Muscle Milk, responded with the following:

When she refers to 310 calories and 32 grams protein, she is referencing the serving size we recommend for "individuals looking to build size and gain muscle mass." We recommend a serving size that provides 150 calories and 16 grams of protein for those wanting "fewer calories."

The particular smoothie she mentions that includes 6 oz non-fat Greek yogurt, medium banana, 1 tablespoon of honey and 1 tablespoon of ground flax seed would provide 310 calories, 20 grams protein, 52 grams carbohydrate (with 37 grams sugar).

Examples of activities that consume approximately 300 calories for a 160 lb individual: 1 hour leisurely biking; 1 hour of resistance training; ½ hour of running moderately (5 mph); 45 minutes swimming laps leisurely; and 1 hour walking (3.5mph).

Muscle Milk products are designed to provide high quality milk protein in a form that is great tasting and convenient and without a lot of sugar or carbs (that is why we use artificial sweeteners) for active individuals.

Acesulfame Potassium is an artificial sweetener that is 200 times sweeter than sugar so a little provides great sweetness without adding calories/carbohydrates (this is the benefit of artificial sweeteners — also called "low calorie sweeteners").

Acesulfame potassium was approved by FDA in 1988 (so has been in use for more than 25 years); approved by Joint Expert Committee on Food Additives of the United Nations, World Health Organization and European Union’s Scientific Community on Food.

We know some people want to avoid artificial sweeteners so we make products for them – Muscle Milk Organic and Muscle Milk Naturals (both sweetened with cane sugar and stevia extract)."

Produced by Sam Rega. Camera by Jason Gaines.

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*Editor's Note: This video was originally created in March 2015.

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Every woman should download these 5 health apps

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Co6 Screens

When Apple first released its Health app in fall 2014, many women were frustrated that it didn't include a period tracker.

While Apple has since addressed concerns by adding a period tracker in a new edition, the initial omission speaks to a larger problem: it can be difficult to find apps that specifically address women's health needs.

Here are five apps that every woman should have to keep her health in check.

SEE ALSO: Fitbit is getting destroyed

Track your period and understand your reproductive health with Clue.

Clue, an app from Danish entrepreneur Ida Tin, is aimed at women looking to get pregnant, but it's also helpful to women looking for a basic period tracker.

The app predicts when your period will arrive, tracks your premenstrual symptoms, reminds you when you're about to ovulate, and allows you to record your energy, pain, and bleeding levels during your cycle. And unlike some other period trackers on the market, the app is devoid of stereotypical pink or floral accents. 

Price: Free



Remember to take your birth control with myPill.

myPill's primary function is to remind women of when to take their birth control. The reminders will come regardless of whether your phone is connected to WiFi. And despite its name, the app works with all types of birth control, including the patch and rings.

myPill also tracks how protected your sex has been based on your birth control habits, and keeps track of how many pills you have left in a pack.

Price: Free, with options to further customize based on your birth control for $2.99 or $4.99.



Learn how to do a self breast check with CHECK YOURSELF!

Nonprofit Keep A Breast Foundation launched CHECK YOURSELF! to teach and encourage women to conduct monthly self-check breast exams. The app includes tutorials on how to properly conduct a self-examination and allows you to schedule a reminder to assure you conduct a self-check up every month (in addition to your regular breast check at your doctor's office.)

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Scientists discovered a 'groundbreaking' new way to use the Crispr gene editing tool — here's how Crispr could alter your DNA

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Carl Zimmer recently reported in The New York Times about a new way Crispr could be used in new ways.

“The groundbreaking thing about this work is that it now opens up the RNA world to Crispr,” Oliver Rackham — a biologist at the University of Western Australia who wasn't part of the new study — told Zimmer. 

Business Insider hosted Carl Zimmer last year, which is when he explained to use how the revolutionary genome-editing tool CRISPR works.

Zimmer is a columnist for The New York Times and the author of "A Planet of Viruses."

Produced by Alex Kuzoian and Jessica Orwig.

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