Travel Tip— world's largest airport is opening in Beijing (Beijing Daxing International Airport)— https://www.travelandleisure.com/airlines-airports/beijing-to-open-worlds-largest-airport. China already has 11 of the top 20 fastest growing airports and this new one will help them- capable of servicing 100 million passengers a year, minimizes wait time with high speed trains and a design that boasts that people won’t have to walk more than 8 min to get to their gate. 

Fitness Tip— How to go gluten-free (visit Celiac.org)

Posture.

• Why it’s important
  • Bad posture is one of those preventable lifestyle conditions that can be truly debilitating and significantly affect your quality of life.
• Why our posture is jacked up
  • Common habits that lead to bad posture: 
    • Sitting for extended periods of time
    • Moving in unhealthy ways (reaching behind your seat in the car, picking things up off the ground)
    • Technology (picture someone hunched over a computer or the common texting position)
    • Simply neglecting good posture (while sitting or standing)
• How to fix it (in general)
  • Pay attention, be aware
  • Practice good posture
  • Prevent injuries
• How to fix it for specific people:
  • Sedentary
    • Sit for extended periods of time (office chair, couch, lounge/recliner
    • Similar muscular imbalances and poor posture
      • Break the sedentary cycle, get up and move around for 5 min every hour
      • Stretch: calf muscles, hamstrings, adductors, hip flexors
      • Activate: glutes
  • Heavy Lifters 
    • Frequent injuries
    • Major muscle groups are over-developed
      • Warm-up properly: activate stabilizers (small muscles) and synergistic/antagonistic muscle groups
      • Don’t neglect domains (Oly/power lifters: don’t neglect resistance training; CrossFit: don’t neglect your mobility; Endurance competitors: don’t neglect your cross-training) -- there is no one-size fits all solution.
  • Asymmetrical
    • Whether active or sedentary, some type of asymmetry from left to right
    • May present itself in a recurring injury rather than a noticeable asymmetry
      • Go back to the 3 Ps
        • Pay attention to how you reach and grab for items, how you move weight (putting a bag over your shoulder), how you get in and out of seats, How is your gait? Do you gimp or limp?
        • Practice good posture, perform ADLs with the opposite side of the body; Fix your device posture!
        • Prevent: create a corrective exercise routine ASAP
• Get excited! We are designing a workout program for travelers and people who are always on the go and may not be able to make it to a gym (think frequent sitters!) that has a lot of these exercises in it! Help your posture without even realizing it!

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