Teen’s diabetic alert dog shot and killed, family says

Courtesy Tina Westmoreland(QUINLAN, Texas) — They didn’t hear the gunshot.

But when Tina Westmoreland went to water the plants in the front yard of her home in Quinlan, Texas, on Sunday morning, she found her daughter’s diabetic alert dog laying there.

The 39-year-old mother of four had just made pancakes for the kids and was unsure how the 4-year-old golden retriever got outside. She immediately called the vet but didn’t see the puddle of blood until her father lifted the dog into the car.

They rushed the dog, named Journey, to an animal hospital where he died from the gunshot wound. The family is devastated.

“It’s been awful for us all,” Westmoreland, a fourth-grade math teacher, told ABC News in an interview Tuesday.

Journey was trained to detect high or low levels of blood sugar in Westmoreland’s 15-year-old daughter Hannah, who was diagnosed with diabetes in 2012.

“He was amazing,” Westmoreland said of the dog. “He would poke her with his nose on her leg. He got in front of her, made sure she stopped and listened to him.”

Journey had been with the family for the past three years and went everywhere with Hannah: to school, church and even camp.

“She is struggling, but hanging in there,” Westmoreland told ABC News. “She has an amazing support system.”

Westmoreland said she reported the incident to the Hunt County Sheriff’s Office, and then a game warden contacted her Monday night to tell her he was investigating.

The sheriff’s office did not respond to ABC News’ requests for comment Tuesday.

A spokesperson for the Texas Parks and Wildlife Department confirmed that a Hunt County game warden is assisting with the investigation.

Copyright © 2019, ABC Radio. All rights reserved.

How clutter affects your health

gpflman/iStock(NEW YORK) — Being thankful for what you don’t have might be just as important as being thankful for what you do have.

Home organization guru Marie Kondo has sparked an international phenomenon with her KonMari method of tidying up. Her process is based on figuring out which possessions “spark joy” in you, and getting rid of the rest.

Kondo is the star of a new Netflix series, The Life Changing Magic of Tidying Up, in which she travels across the U.S. to teach American families how to get organized. She previously published a book by the same name in 2014.

Spoiler alert: getting organized does not just mean cleaning, sorting, and putting your things away. It is also about deciding what you need and love.

One in 11 Americans have so many possessions that they pay for storage space outside their home, according to the Self Storage Association. Recent scientific research backs up the KonMari method, and shows that having too many things in your home may not only make it difficult to find your keys, but significantly impact how you feel.

Increased stress

In 2009, researchers at UCLA found that mothers who described their homes as “cluttered” had a stress hormone profile indicative of chronic stress. These moms also tended to have a more depressed mood throughout the day, were more tired in the evenings and had a difficult transition from work to home.

Decreased focus and productivity

Princeton researchers published an article in the Journal of Neuroscience in 2011 that found in a cluttered visual environment, multiple objects compete for your attention, leading to poor focus. Clutter is distracting, and a person’s ability to be productive suffers.

Unhealthier eating

In a 2016 joint Australian-U.S. study, college students were twice as likely to reach for sugar-rich foods when they were stressed in a messy kitchen. Researchers found that the combination of feeling vulnerable and being left in a chaotic environment led to more unhealthy eating habits.

Decluttering is easy…but difficult too

Clutter accumulates for many reasons. A study published in The Journal of Obsessive-Compulsive and Related Disorders in 2015 about our motives for collecting objects suggests that people have strong emotional attachments to their belongings. Those belongings can serve as a source of comfort, an extension of self and sentimental reminders of life events. People are also concerned about waste, and fear that they will lose or forget things if they are discarded.

Interestingly, a 2017 study published in The Journal of Marketing showed that people are more willing to part with their possessions if they were able to keep its memory by photographing it. A box of old toys is easier to part with if there is a memento.

Decluttering — a trend centuries in the making

Despite recent “declutter” trends, the act of purging one’s possessions can be found throughout history. The idea of “spring cleaning” has been practiced for centuries around the world, sometimes in preparation for a new year, as in China and Iran, and often linked to religious practice such as Clean Week prior to Lent in Catholicism or Passover in Judaism.

Copyright © 2019, ABC Radio. All rights reserved.

Experts: Suicide rate of young Latinas may be exacerbated by immigration rhetoric

Edith Brancho-Sanchez/ABC News(NEW YORK) — It started in sixth grade.

Sara Martinez said she had no reason to be sad, and yet she was.

In seventh grade, she cut herself for the first time, finding her own blood frightening. She eventually tried to kill herself seven times before her 18th birthday.

“I just wanted the pain to end … self-harm only helped me in that moment,” Martinez said in an interview with ABC News. “Afterwards, I would see the scars and that wouldn’t make me happy, and I would self-harm again.”

Martinez is part of a startling statistic: 1 out of every 10 Latinas has attempted suicide in the past year, 2 out of 10 have made a suicide plan and half of all Latina teens said they’ve felt hopeless, according to the 2017 Youth Risk Behavior Surveillance Survey administered by the Centers for Disease Control and Prevention to people ages 10 to 24.

One-third of Hispanics in the U.S. are younger than 18, and another 14.6 million are between 18 and 33, according to Pew Research Center analysis of U.S. Census Bureau data. As the Hispanic population in this country has continued to grow, the rates of depression, suicidal thoughts and suicide attempts among Latina teens have remained above those of Latino male youths, and white males and females.

Within the larger Hispanic population, Latina teens and young adults in the U.S. find themselves at the center of a perfect storm of hardships, generational and cultural gaps, stigma and a lack of knowledge when it comes to mental health disorders — all worsened by anti-immigrant rhetoric.

Martinez is one of those immigrants. She is 18 and came to the U.S. from Nicaragua at age 8. She doesn’t remember much about life there. Her mother, Amada Espinoza, said she brought her daughter to the U.S. hoping to spare her the poverty, violence and oppression that she herself endured.

Daily hardships

Espinoza now works two jobs: one as a community educator on a variety of topics at Nuestra Casa, an organization in East Palo Alto, California, and a second preparing food at a restaurant in Redwood City — the same restaurant where her daughter now spends many hours between college classes.

“One has to have two jobs to be able to pay for the house, the car and the expenses … housing here is very expensive,” said Espinoza.

Dr. Fernando Mendoza, a professor of pediatrics at Stanford University, has cared for many immigrant families who, like Martinez and Mendoza’s, face numerous daily challenges even without mental health obstacles. In addition to working more than one job, Mendoza explains, higher education is still frequently out of reach and often at least one family member is undocumented.

“If you’re growing up as an adolescent in that environment, part of the issue [when it comes to understanding depression] is: What is your future? What is going to happen to you?” he said.

Immigrant rhetoric

In addition to the daily hardships, the Trump administration’s immigration policies have cast yet another shadow on the prospects of Hispanic teens as a whole in American society, according to Alicia Diorio. The child and adolescent therapist in New York City said the current climate has affected the well-being of her patients.

“[The anti-immigrant rhetoric] absolutely creates fear, it creates chronic stress and anxiety, and all the symptoms become exacerbated,” Diorio said.

“Every day we think about it,” Espinoza said about her family’s immigration status. “We are going through the immigration process but with all these new policies we don’t know if it will be approved … and we can’t make any future plans because we don’t know what’s coming.”

Although the 2018 CDC data on exactly how much the current political climate is affecting Latina teens won’t be released until later this year, an October 2018 Pew Center research poll offers some clues. In it, half of Latinos reported having serious concerns over their place in American society under Trump, and a majority said they are worried that they, a family member or a close friend could be deported.

Generational gaps and stigma

Then there are old problems. Diorio said the cultural differences between parents and their teens in the Latino families she treats are evident during therapy sessions.

“There’s just a lot of ideas that these teens have grown up with that are very different from what their families believe,” Diorio said. “The desire for independence and fitting in with peers is often at odds with traditional family roles, which can be difficult for Latina teens in particular to navigate.”

These teens must also overcome the stigma that is still associated with mental health conditions.

“With Latinos, I think it’s much harder for us to be understood because, I guess, in a sense, we do tend not to show those feelings. We are called weak,” said Martinez.

Martinez’s mother remembers the way people who suffer from a mental health condition are treated in parts of Latin America and by many in the Hispanic community in the U.S.

“They’re labeled as crazy,” she said.

Even when the teens want to open up, a lack of education about mental health conditions means many do not have the vocabulary to express their concerns, leading them to deal with their symptoms on their own as best they can for as long as they can, explained Diorio.

“And that’s when you see self-injurious behavior and suicide attempts … we are not catching it early enough and they’re dealing with it for so long it’s just building and building and building,” she added.

“I had a lot of complicated feelings I didn’t know how to deal with,” Martinez said.

The road to recovery

For Martinez, the road to recovery involved three long hospitalizations, many trips to the emergency room, a lot of support from her family and years of therapy.

Martinez has also found a way to move forward by helping other teens who also struggle with depression.

“They would talk to me about their experience and in a way, I felt like it was my experience, too, so in a way I was sharing my experience,” she said.

But although Martinez — and many like her — have found ways to move forward, Diorio and Mendoza think there needs to be earlier interventions.

“I think we need to talk about it more,” Diorio said. “We need to break down the stigma of mental health and allow not only the teens but everyone to talk about it.”

Copyright © 2019, ABC Radio. All rights reserved.

What is IV therapy? Is it a 2019 wellness trend you need to try?

thekopmylife/iStock(NEW YORK) — IV treatments that promise to do everything from boost energy to combat stress are making a big splash already in 2019, topping the wellness trends lists for the new year.

No longer just a luxury afforded to celebrities and VIPs, IV treatments are now offered in cities like Kansas City, Missouri, and Sarasota, Florida, and in homes and offices.

Maria Gracia Munoz, 34, started getting IV treatments nearly five years ago after daily 5:30 a.m. CrossFit workouts left her ready to crash and burn by the end of the week.

“I saw it was good for chronic fatigue and I thought, ‘Why not,’ so I started doing a regimen of once a week,” she said. “I believe in it.”

Munoz, of Weston, Florida, is a holistic nutrition health coach who works in a medical center that offers IV treatments.

She now gets an IV drip twice a month and says she sees it as a boost, but not a replacement for her daily supplements and good health habits.

A few states away, in Kansas City, Missouri, clients at Revive & Rally IV Therapy include everyone from active people looking to get more from their workouts to chefs who work long shifts, travelers suffering from jet lag and people trying to ward off a cold or the flu.

“Most of our business is health-conscious people and people with mild to moderate illnesses who are not bad enough to go to the ER but still need hydration,” said Justin Ranes, M.D., the clinic’s medical director. “A misnomer is you hear about IV drips marketed in places like Vegas as a hangover cure. That has not been our business much at all.”

Ranes opened the clinic last year with a group of registered nurses he previously worked with in an intensive care unit. He sees Revive & Rally IV Therapy as providing a cost-effective service to the Kansas City community.

“The cost of going to ER for an IV can be over $1,000, and we can do that for one-tenth of the cost,” he said. “People are looking for another way to get things done where they don’t have to go through insurance or pay astronomical bills for something that is pretty basic.”

IV drips at Revive & Rally IV Therapy range in price from $75 for a bag of fluids to upwards of $200 for a more customized mixture of vitamins and minerals. The IVs are administered by registered nurses, according to Ranes.

Risks of IV therapy

Along with the possible benefits of IV therapy, like improved energy, come risks, experts say.

Any injection with a needle is considered invasive and carries the small but existing risk of localized bruising and bleeding, regardless of whether it’s administered by a doctor or an RN, according to Dr. Naomi Kaplan, a resident physician in physical medicine and rehabilitation and a member of the ABC News Medical Unit.

A needle prick also carries the risk of introducing an infection into the blood stream, which can be life threatening, according to Kaplan. Repeated IVs in the same vein could also potentially cause sclerosis, a hardening of the blood vessel, and there is a risk of inflammation of the vein that the IV is in.

Consumers should also be aware that the U.S. Food and Drug Administration (FDA) does not monitor the supplements in IV therapy. Companies are using their own standards of safety and quality, which may make them hard to compare and may be variable.

The Federal Trade Commission (FTC) in September charged a marketer and seller of IV therapy products with “making a range of deceptive and unsupported health claims about their ability to treat serious diseases such as cancer, multiple sclerosis, and congestive heart failure,” the FTC said in a news release at the time.

“This enforcement action should send a clear message to the burgeoning iV therapy industry and sellers of all healthcare products,” Joe Simons, FTC chairman, said in a statement in September. “Health claims must be supported by competent and reliable scientific evidence.”

How does IV therapy work?

The power of IV therapy is that it delivers the products, whether hydration fluids or vitamins, straight to your veins, according to Dr. Frank Lipman, a pioneer in the fields of integrative and functional medicine, who has been administering IV therapy to his clients for the past 20 years.

“It is an easy way to get nutrients right into [the] system quickly without having to be absorbed through the digestive system,” he said. “I used it and I have been using it for the last 20 years very specifically for people who are tired, run down or getting sick, and it works really well.”

IV vitamin therapy may include combinations of vitamin C, B12, magnesium, calcium or glutathione, a master antioxidant, and many other options in between.

The IVs typically take anywhere for 15 to 30 minutes to administer and patients can pick up in their daily lives immediately after, according to Lipman.

Lipman, who is based in New York City and treats a large celebrity clientele, said he endorses IV therapy as an effective therapeutic tool for specific ailments, but he does not endorse the trend it has become, especially as a quick fix or a hangover cure.

“People need to understand that it’s another way to stay healthy but you need to take responsibility for your own health,” he said. “You can’t just rely on someone shooting you up with vitamins to stay healthy. That’s missing the point.”

Lipman added, “And now anyone can do it and they can get the cheapest ingredients and I don’t think that’s a good idea either.”

Lipman, author of How to Be Well: The Six Keys to a Happy and Healthy Life, sees IV therapy as helpful because it provides such a boost of energy for many people that it motivates them to get healthier on their own.

“People realize how much better they can feel and I think that’s important,” he said. “When they have a subjective sensation of vitality and wellness, it does encourage them to go in that direction.”

For people who want to try IV therapy on their own, it is preferable to have it done in a physician’s office, but not essential, according to Lipman.

An IV can be a way to “push the restart button,” according to Lipman, but just because IV therapy is now widely available, does not mean that it is a must-do for everyone.

“From where I’m coming from, this is another entry point into wellness and how to be well,” said Lipman. “Is this going to encourage you to move your body more, to think about what you put into your body, to think about where your mind goes and how to control that? Those are more important aspects of wellness and how to be well than IVs.”

Copyright © 2019, ABC Radio. All rights reserved.

Selma Blair opens up about the ‘truth’ of life with MS

Stefanie Keenan/Getty Images for AERIN(NEW YORK) — Actress Selma Blair opened up in a candid post to her more than 800,000 Instagram followers about the often overlooked realities and struggles of living with multiple sclerosis, writing, “I choke with the pain of what I have lost and what I dare hope for.”

“There is a truth with neurogedenerative brain disease. It is uncomfortable. It is a stadium of uncontrollable anxiety at times. Going out, being sociable holds a heavy price,” she captioned her post, which showed her lying in bed holding a teddy bear she said once belonged to her sister. “My brain is on fire. I am freezing.”

“I do my best,” she wrote, responding to people who often ask her how she does it. “But I choke with the pain of what I have lost and what I dare hope for.”

She added that it is “challenging” just to “walk around,” but that her “smiles are genuine.”

The Legally Blonde actress publicly revealed her MS diagnosis back in October, and has been openly posting about her health struggles and successes on social media.

MS is a disease of the brain and spinal cord (or central nervous system), according to The Mayo Clinic. Currently, there is no cure for the disease, but there are treatment options that can help modify the course of the disease and manage symptoms, according to the clinic’s website.

The neurodegenerative disorder can cause problems with speech, motor functions and also vision, according to ABC News’ chief medical correspondent Dr. Jennifer Ashton.

The cause of the disease is unknown, but many people with MS experience a waxing and waning course of ups and downs and highs and lows that can vary vastly between different people, Ashton added. The key is managing MS, as is it is a chronic condition.

One of the biggest difficulties people dealing with MS may face is that we often have a problem dealing with things we can’t see, and as MS is a brain condition, you often cannot outwardly tell if someone is suffering from it, according to Ashton.

Support groups and awareness can really help with this, she added, as well as seeking out mental health treatment with counselors or therapists, as MS can often carry with it an emotional toll.

Copyright © 2019, ABC Radio. All rights reserved.

For the first time, a person is more likely to die from accidental opioid overdose than car crash: Watchdog group

BackyardProduction/iStock(NEW YORK) — For the first time in U.S. history, a person is more likely to die from an accidental opioid overdose than they are from a motor vehicle crash, according to an analysis from the National Safety Council.

This is a developing story. Please check back for updates.

Copyright © 2019, ABC Radio. All rights reserved.

You are now more likely to die of an opioid overdose than in a car crash

BackyardProduction/iStock(NEW YORK) — For the first time in history, an American is more likely to die from an accidental opioid overdose than they are from a motor vehicle crash, according to an analysis from the National Safety Council.

The U.S. opioid crisis has come to the forefront of the country’s consciousness since a rapid increase in fatalities in 2010, but eclipsing the number of highway crashes marks a critical point in the country’s struggle with heroin, synthetic-opioid and prescription pill addiction.

The odds of dying accidentally from an opioid overdose have risen to one in 96, according to the watchdog group. The odds of dying in a motor vehicle crash are one in 103.

““We’ve made significant strides in overall longevity in the United States, but we are dying from things typically called accidents at rates we haven’t seen in half a century,” said Ken Kolosh, manager of statistics at the National Safety Council. “We cannot be complacent about 466 lives lost every day.”

NSC analysis also shows that falls – the third leading cause of preventable death behind drug overdose and motor vehicle crashes – are more likely to kill someone than ever before. The lifetime odds of dying from an accidental fall are one in 114 – a change from one in 119 just a year ago.

Copyright © 2019, ABC Radio. All rights reserved.

How to fit exercise in the 9 to 5 grind

ABC News(NEW YORK) — Julia Dodds has had trouble trying to fit exercise into her schedule.

“I’ve had fitness trainers, I’ve taken classes, I’ve had nutritionists and I never really saw any results, so it has definitely taken a toll on me,” Dodds, a 25-year-old New York City-based senior talent acquisition associate at a tech company, said. “That has given me this side where I don’t really feel like fitting it into my schedule.”

So ABC News paired her with Holly Rilinger, the creator of LIFTED, a method that combines meditation and intentional movement.

The program

Rilinger, also a Nike master trainer and Flywheel master instructor, started her 30 days with Dodds by telling her, “We’re in this together.”

She and Dodds developed a four-part plan for success.

1. Train together twice per week: Dodds and Rilinger’s sessions lasted one hour. They focused on resistance training and tailored the workouts to Dodds’ needs each sesion.

2. Schedule workouts like a work commitment: Dodds made commitments each week to the times and types of workout she would do and put the workouts in her calendar as if they were appointments she could not cancel.

3. Be accountable with food: Dodds logged her food intake on an app and also texted photographs of her food to Rilinger.

4. Meditate daily: Rilinger called this the key to success. She and Dodds meditated for 10 minutes at either the beginning or the end of their sessions together. Meditating at the start of a workout allowed Dodds to clear her head from work and prepare to train, while meditating after a workout allowed her to reflect on her accomplishments.

“It’s only 10 minutes,” said Rilinger, who offers her LIFTED sessions remotely so people around the world can train with her. “It’s super easy.”

What happened after 30 days

Dodds said at the end of the 30 days she not only felt like a different person, but emerged with a different mindset too.

“I used to look for every excuse in the book not to have to work out that day and now I look for every reason to [work out],” she said. “I’m so happy and proud of myself, which is weird. I’ve never really felt that proud of myself.”

Dodds added, “I feel strong and empowered and like I can do anything.”

Four months after her time with Rilinger, Dodds said she sees now that she used her busy lifestyle as an excuse to not exercise.

“I hope that it inspires other people to know that you can do anything you put your mind to,” she said. “Now I know that I can do it and I have this positive lifestyle because of it.”

Rilinger took away from training Dodds that the issue of finding time to workout is a “really, really hard thing for a lot of people.”

“What I learned from Julia is the struggle is real with work,” she said. “She’s taught me to have a lot of compassion for people when they say, ‘I’m really just too tired to workout in my daily life.'”

Now here’s an at-home workout for you

Rilinger demonstrated 10 exercises that can be done at home, at any time and without any equipment.

Combine them for a longer workout, or do them individually whenever you can.

1. Squat to overhead rotation: Lower down to a squat, then rotate through your spine and drive your arms to the ceiling, come back to center, squat to center and rotate on the opposite side.

2. Curtsy lunge to side kick: Drop one foot behind the other knee, a curtsy lunge, and then kick up to the side.

3. Lunge with an upper body rotation: Drop back into a reverse lung, rotate your upper body over the front knee, rotate back to the starting position and repeat on the opposite side.

4. Squat jack: Go down into a squat, dropping hand at the same time, jump feet together and repeat, alternating lowering arms. Modify by stepping in and out of a squat instead of jump.

5. Walking plank: Start in a high plank position, with hands directly under shoulders, lower arms one at a time to the elbow and then push back up to hands. Aim to keep hips square to the ground, with no rotation. Modify by placing knees on the ground.

6. V-up: Lay on your back, with legs and arms extended. Simultaneously lift upper body and legs together, crunching your body in, and aim to reach as close to your feet as possible.

7. Bear crawl: Start on all fours. Lift your knees off the ground. Move opposite hand and opposite foot to walk forward, do the same to walk backwards. Modify by holding the movement stationery.

8. Dead bug: Lay on the ground on your back. Lift legs to 90 degrees and press against one knee with both hands. Press lower back into the ground and extend opposite leg. Repeat on the other side.

9. High plank kick-through (break dance move): Set up in high plank. Kick one foot through the opposite side as you rotate and open up your body. Return foot and repeat with the other foot.

10. Glute bridge: Lay on your back, with your feet close to your body and toes in the air, heels planted down. Drive hips into the air and squeeze glutes. Arms should be extended to the side, palms facing up.

Finish the workout with meditation. Rilinger recommends starting with five minutes per day.

Copyright © 2019, ABC Radio. All rights reserved.

Coming back from having a baby

Courtesy Laura McGill(NEW YORK) — Laura McGill wants to get fit so she can keep up with her 1-year-old son, Charlie.

“Since I’ve had my baby, I feel like I have no core anymore and my son is almost 25 pounds right now,” McGill, 33, said. “I want to kind of get stronger so I can lift him up.”

So ABC News paired her with Heidi Kristoffer, the creator of CrossFlowX and a mother of three.

The program

Kristoffer focused on making sure the workouts worked with McGill’s schedule and would allow her to put herself first.

“You have to make you a priority,” she told McGill. “You’ll feel so much better that you’ll be a better mom and you’ll be better at your job because you are more secure in your foundation because you are healthier, physically and mentally.”

1. Daily exercise: To make sure McGill’s workouts worked for her, Kristoffer asked her what she could handle and started with a daily, approximately 10-minute workout that focused on fast repetitions combined with static hold poses.

2. At-home workouts: She gave McGill exercises to do on her own at home and McGill took online classes of CrossFlowX, the workout Kristoffer created that combines fast-paced yoga flows with high intensity cardio intervals and Kundalini kriyas, fast and repetitive or static poses paired with yoga breathing techniques.

3. Increasing intensity: Kristoffer added a few minutes onto McGill’s daily workouts each week.

“The biggest challenge was just finding time every single day to work out,” McGill said. “Especially when I wouldn’t get a workout in in the morning and then I’d have a full day at work, I’d come home, I would have to breastfeed my son, put him to bed and then the last thing I wanted to do was hold a plank.”

She continued, “But I pushed through it. The more I did it, the more it became part of my routine.”

What happened after 30 days

McGill started the 30-day program able to hold a plank for one minute.

By the end of her time with Kristoffer, she more than doubled her time and held a plank for two minutes and 15 seconds.

“I know in my heart that I’ve made a lot of progress and I feel stronger,” McGill said, adding that her advice for other moms is to be patient with themselves and start small, even if it’s 10 minutes per day.

Kristoffer noticed how McGill prioritized herself and her fitness throughout the 30 days.

“She is a full-time mom, she has a full-time job. She does it all and she still managed to put herself first, so I feel like you really can, anyone really can, put yourself first,” she said.

Now here’s an at-home workout for you

Kristoffer shared moves to do at home to help you feel “super strong, super capable on your mat and off.”

“I start off every CrossFlowX class with an ab series because when your core is engaged, the rest of your body is safe,” she said.

1. Superhero plank series: Come to a high plank pose. Line up your plank so your wrists are directly underneath your shoulders, your feet are hip distance apart, belly pulled in.

Extend your right arm and then your left arm as far forward as possible. Then take your right hand back to plank and your left hand back to plank.

Tap your right knee to the outside of your right shoulder and then your left knee to the outside of your left shoulder.

Lower your right forearm to the ground and your left forearm to the ground. Tap your right knee to the outside of your right shoulder and then your left knee to he outside of your left shoulder.

Exhale your right hip to the ground, return to center, then exhale your left hip to the ground. Repeat twice.

Lengthen the right arm, then the left arm, to return to high plank, and repeat the entire sequence.

2. Shoulder twist: Soften your knees with your feet hip distance apart. Take your fingertips to the inside of your shoulders. Twist your shoulders side to side. Continue for at least one minute.

3. Squat variation: Begin in a wide yoga squat. Keep all four corners of your feet completely connected to the ground as you lower your body down. With palms pressed together in front of you, inhale as you raise your body and exhale as you return down. Continue for at least one minute.

4. Mountain climber combination: Begin in high plank pose and run in place (mountain climbers) for one minute. Put your knees down and slide one knee off the mat into frog pose. Cross arms over each other and relax. Switch arms after 30 seconds for one minute total.

Copyright © 2019, ABC Radio. All rights reserved.

Get vacation confident with this high-intensity, at-home workout

ABC News(NEW YORK) — Christiana Bau, a 29-year-old graphics coordinator in New York City, is readying for an upcoming, adventure-filled vacation. But she needs help building up her endurance to keep up with all the activities.

“Most times when I go on vacation, the people I go with usually want to go hiking or they want to go biking or surfing,” Bau said. “I just sometimes don’t have the endurance to keep up, so I want to increase my stamina to help me get through those activities because sometimes I need a vacation from my vacation.”

She added, “I just want to be able to go, have fun, come back and feel recharged.”

So ABC News paired her with Tone House founder, fitness model and former collegiate football player Alonzo Wilson.

The program

Wilson committed to helping Bau prepare for an upcoming four-day vacation in Norway that would include lots of kayaking, biking and hiking.

“My advice for her is to pray,” joked Wilson, who created an intense four-part plan for Bau.

1. One-on-one training sessions: Wilson coached Bau individually in one-hour sessions twice per week. They focused on explosive moments and core strength to prepare Bau for her travels.

2. Group classes: Bau took three classes at Tone House each week, often the 5 a.m. class. Tone House is described as an “extreme, athletic-based group fitness studio aimed at unleashing the inner athlete in everyone.” The studio’s warm-up session — 10 minutes of nonstop movement that includes hurdles and burpees — could be considered a full class in other studios.

3. Recovery: Bau met with one of Tone House’s recovery experts and used cold tub therapy over the 30 days to help recover from her workouts. Tone House’s philosophy is: “When you train like an athlete, you need to recover like an athlete.”

4. Nutrition: Bau worked with a nutritionist at Tone House and focused on eating high-protein meals with clean ingredients. She also kept a log of her food for the 30 days she trained with Wilson.

What happened after 30 days

While Bau said she felt like quitting about halfway through the 30 days, at the end she was pleased with how far she had come.

“It definitely exceeded all my expectations,” she said. “I’ve never, ever had a trainer that’s been so supportive, so caring, pushed me to my limit. Alonzo would know every single time when I’m not trying hard, when I am trying hard.”

Wilson said he saw in Bau how effective just 30 days can be in creating healthy habits that can last a lifetime.

“Usually it takes a person about 21 days to make a habit,” he said. “When it’s 30 days, you can definitely form a habit. If it’s a healthy habit, like working out, taking care of your body, it goes with you.”

Bau’s tip for others trying to make change is to not underestimate themselves.

“My last piece of advice, which has been engraved in my mind since day one because of Tone House, is you are stronger than you think you are,” she said. “And I truly, truly believe that.”

Now here’s an at-home workout for you

Wilson created a 10-minute circuit workout that features six sculpting and cardio moves.

“I promise if you continue to do this just three times a week in the morning, it’s going to keep that fat burning going for the rest of the day,” Wilson said. “And you’ll be vacation-ready in no time.”

1. High knees: Run in a stationary position, driving your knees to your chest. Continue for at least 30 seconds.

2. Push-up walkout: Start in a standing position and walk out to a high plank position. Lower your body into a push-up (modify by going onto your knees as needed) and walk your hands back. Complete at least 10 reps.

3. Rock back: Start in a high plank position. Push your body back towards your heels, into the rock back position. Then spring your feet forward. Once confident with the move, add a knee tuck jump after you spring forward onto your feet. Continue for one minute.

4. Slider arm extension: Use a paper plate, paper napkin or paper towel in place of sliders at home. Place one hand on the slider. From a high plank position, extend your left arm forward and lower your body to the ground (modify by doing the exercise on your knees). Continue for 30 seconds extending your arm forward and then do 30 seconds of extending your arm to the side. Combine the two exercises together (forward extension, then side extension) for 30 seconds. Repeat the 90 seconds with the right arm.

5. Slider mountain climbers: Start in high plank position with both feet centered on a slider (or paper towel or napkin); Do mountain climbers for 30 seconds, extending each leg forward and back. Challenge yourself by doing a one-leg mountain climber.

6. Scorpion push-up: Start in a high plank push up position and lower down to a push-up. As you push back up, rotate your body, keeping your left arm on the ground. Lift left leg off the floor and tap it with your right arm. Return to high plank position and repeat for 30 seconds. Repeat on other side for 30 seconds.

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