pamelagellerreport--2019-06-18--Muslim Mob Burns Christian Church After Arrest of Imam in Niger

When does the world stop denying reality while persecuting the handful of us who dare speak candidly ? How many millions must die in the cause of Allah?  A mob of Muslim activists sacked and set fire to a Christian church in Niger this weekend to protest the arrest of an influential imam.  On Saturday night, scores of demonstrators in Maradi, Niger’s third largest city, torched the church of the Assembly of God in the Zaria neighborhood along with the car of the parish pastor. In another neighborhood, the Life to the Full Christian church was sacked.  Witnesses told Agence France Presse (AFP) that on late Saturday evening, groups of young Muslims laid barricades across the road and burned old tires in protest of the arrest of Cheick Rayadoune, the influential imam of the mosque of Zaria.  Police had arrested the imam earlier in the day after he had preached at Friday services against a new government bill on the organization of the exercise of worship, calling the proposed legislation “anti-Islam.”  After several hours of detention, the imam was released.  A senior official of the Niger’s Ministry of the Interior told AFP that there is “nothing anti-Islamic” in the proposed legislation, which is the fruit rather of extensive consultation and is intended to counter measures advocated by “obscurantist terrorist organizations” in the country.  In 2017, Niger’s Ministry of the Interior convoked Nigerien Muslim scholars to work together on drafting the bill.  In late April, the Council of Ministers adopted the legislation, which was drafted to “prevent the risks of abuses found in other countries” and to provide means for the state to “regulate practices that are common in the religious sphere,” according to an official statement.  The council’s communiqué emphasized a “total absence of rigorously defined norms” concerning “the exercise of worship” in the nation, against a backdrop of increasing “fundamentalist and extremist religious tendencies” in various regions of the country.  The bill still needs to be adopted by Parliament to become law.  Imam Cheick Rayadoune has said that he was misinformed about the content of the bill, having been falsely led to believe that it would impose same-sex marriage. He said he will correct the error in his sermon this Friday. Meanwhile, police have detained 178 Muslim demonstrators over Saturday’s violence.  Niger is a country that is overwhelmingly Muslim, with only 1-2 percent of Christians of a population of more than 20 million.  The country is not unaccustomed to religiously motivated violence.  After the publication of caricatures of the Prophet Mohammed by the French newspaper Charlie Hebdo in 2015, anti-Christian mobs killed ten people in Niamey and destroyed most of the churches in the capital, as well as in Zinder, the second largest city in the country.


pinknewsuk--2019-01-20--Scottish Episcopal Church faces split after equal marriage row

Signup to receive a daily roundup of the top LGBT+ news stories from around the world  An Aberdeenshire church has voted to break away from the Scottish Episcopal Church, because of its teachings on equal marriage.  The Scottish Episcopal Church has been facing a backlash since a 2017 decision to embrace same-sex marriage, angering evangelicals and conservatives by becoming the first mainstream branch of Christianity in the UK to allow same-sex weddings  The body faced a controversial ‘punishment’ from the global Anglican Communion, while a number of local churches have moved to break away to maintain their anti-gay marriage teachings and traditions.  The fallout continued this week, as Westhill Community Church in Westhill, Aberdeenshire overwhelmingly voted to break away from the Church.  On January 17, 87 percent of parishioners voted for a break from the Scottish Episcopal Church, in a decision supported by Rev. Ian Ferguson.  Speaking to The Press and Journal, Rev. Ferguson said: “I’m deeply sad that this stage as arrived it breaks my heart. I have been in the SEC for a number of decades and I certainly didn’t want to be in this position.”  He added: “It’s too early to say at the moment what’s going to happen next. We’ll continue to be Orthodox Anglicans and we will not be creating another denomination.  “We are just trying to get our heads around the vote because it’s still very fresh.”  Ferguson, one of the more vocal opponents of same-sex marriage within the church, stressed there were multiple issues behind the decision.  He said: “People have different kinds of concerns about all kinds of things, and it’s not just one thing.  “This has been an ongoing matter where a number of us throughout Scotland have been concerned about the direction the SEC has been going in.”  Ferguson had also opposed the 2018 appointment of Bishop of Aberdeen and Orkney Anne Dyer, who is the church’s first female bishop and a supporter of equal marriage.  Bishop Dyer said in a statement: “The congregation of Westhill Community Church is a much loved and valued part of our diocese, and I am deeply saddened that they have indicated that they want to pursue potential separation from the Scottish Episcopal Church.  “I will continue to work with Westhill as we begin discussions to enable this potential separation, and will continue to pray for the Rector, Vestry and congregation members in the weeks and months ahead.”  The Primus of Scotland, Bishop Mark Strange, said: “I have been informed that Westhill Community Church, Aberdeen has voted to prepare to leave the Scottish Episcopal Church, and therefore the Anglican Communion. I have received that news with great sadness and will pray that, painful though this process will be for the Church and for the local Diocese and wider community, we will all remember that we are all striving to serve as disciples of Christ.  “We will continue to pray for unity and understanding as we strive to further the mission of God to our nation and around the world.”


pinknewsuk--2019-04-03--Catholic Church near Madrid investigated for alleged conversion therapy

Signup to receive a daily roundup of the top LGBT+ news stories from around the world  A Catholic Church near Madrid is being investigated after a Spanish journalist alleged that they were offering illegal conversion therapy to LGBT+ people in an undercover investigation.  Deputy head of Madrid’s regional administration, Pedro Rollán, said the bishopric of Alcalá de Henares would face penalties if they were found to have offered conversion therapy, according to BBC News.  Madrid approved a ban on conversion therapy for LGBT+ people in 2016. The ban prohibits medical, psychiatric, psychological and religious groups from trying to change a person’s sexual orientation.  The alleged conversion therapy practices of Alcalá de Henares were uncovered by a journalist writing for Spanish publication El Diario.  The journalist posed as a young gay man seeking “treatment” for his sexual orientation, and attended a session at the Family Counselling Centre Regina Familiae on 21 March.  He claimed that he was sent documents before the session which claimed that homosexuality is caused by childhood trauma such as sexual abuse.  The “therapist”—who is allegedly unregistered—also claimed to be a doctor of biology. The journalist has claimed that he was told by this unregistered therapist that the process would be “slow” and that he must stop watching pornography and stop masturbating.  In documents sent ahead of their session, the group claimed that being gay is a “false identity” and that movements for LGBT+ equality wrongly tell young people that they should be accepted.  However, the bishop of Alcalá de Henares has responded to the article and branded it “fake news”. The statement quotes remarks from Pope Francis concerning misinformation in the media.  BBC News reports that the leftist Podemos party have pleaded for an investigation of the diocese for the alleged conversion therapy.  Under the region’s laws—which bans conversion therapy—organisations seeking to change a person’s sexual orientation could be fined up to €45,000.  The Catholic Church continues to be anti-LGBT+ in its teachings, despite the fact that a survey released last October showed that the majority of Catholics want a more positive approach to the LGBT+ community.  YouGov polled 9,606 people in the world’s largest Catholic countries—Brazil, Columbia, France, Italy, Mexico, Philippines, Spain, and the US—to find out more about attitudes towards LGBT+ people in the community.  63 percent of practicing Catholics agreed with the statement “the Catholic Church should reconsider its current teachings on LGBT issues to help support the mental health and well-being of children and young people.”  Tiernan Brady, Equal Future 2018 campaign director, welcomed the results and said they indicated changing attitudes among Catholics.  “This is not a call for change from outside the Church—it is from its own people,” he said.  “The truth is that far too many children and young people grow up thinking that if they or someone they knew turned out to be LGBT it would be bad luck or a disappointment. Most of the damage that comes from learning such attitudes happens to children and young people long before anyone knows if they are LGBT or not.”


pinknewsuk--2019-05-29--Portland church posts political pro-trans anti-racist signs

Portland church posts political pro-trans, anti-racist signs

Signup to receive a daily roundup of the top LGBT+ news stories from around the world  A pastor in Portland is boosting the bible’s message every week by posting progressive political signs outside his church to reach more people in his community.  This week, the sign reads, “Harriet Tubman deserves to be on the $20. End white supremacy.”  Reverend Adam Erickson’s messages are usually biblically inspired, based on what’s happening in the news or his sermon that week. Previous signs have advocated for tolerance towards Muslims, transgender people and immigrants.  Erickson moved to the Clackamas United Church of Christ in Milwaukie, Oregon, just outside of Portland, 18 months ago. He began writing the weekly political messages to spread the message of God to his community and build his flock, he told CNN.  And it’s working – the regular Sunday congregation was originally around 30 people and now sees 50 to 60 people attending the weekly service.  This is because “people are thirsty to know they are loved,” Ericksen said.  Last week, while the debate around abortion bills became increasingly tense, the sign simply said, “Our transgender siblings have heartbeats.”  The trans sign was a huge hit, according to Erickson. He said, “We’ve gotten hundreds of messages, including from transgender people who say they wish they had a church like this in their area.”  There has been “almost no criticism” from the local community, although sometimes people say the messages are a bit political, Erickson said, adding that this was the point of the signs.  “Jesus preached the kingdom of God, and this was politically loaded message,” Ericksen said. “His harshest message was for religious leaders who marginalised people.”  Citing Christ’s sermon on the plain in the Gospel of Luke as one example of Christ calling out political and religious powers who don’t care for the downtrodden, Erickson said to CNN, “But woe to you who are rich, for you have already received your comfort.”


pinknewsuk--2019-06-03--Alabama church to throw wedding party for banned Arthur episode

Signup to receive a daily roundup of the top LGBT+ news stories from around the world  An Alabama church is hosting a wedding party to screen the banned episode of PBS cartoon series Arthur and Friends which depicts a gay marriage.  First United Methodist Church in Birmingham, which describes itself as “an open place for all,” is collaborating with Shout LGBTQ Film Festival in defiance of Alabama Public Television (APT)’s decision not to broadcast the episode.  When “Mr Ratburn and the Special Someone” first aired on May 13, APT’s director of programming, Mike McKenzie, said it would be “a violation of trust to broadcast the episode.” A rerun was shown instead.  But the LGBT-friendly church was granted permission to air the show by Boston TV station WBGH.  The church’s members are now throwing a wedding party for the cartoon rat, who happily marries his partner, Patrick, a chocolatier and aardvark.  People of all ages are invited to the public event on June 15 at 10am to watch the episode; wedding cake and sparkling apple juice will be served.  Speaking to AL.com, the film festival’s creative director, Rachel Morgan, said the episode and the event’s location fulfils the festival’s mission to show content featuring people who are underrepresented in film and media.  She added: “Weddings take places at churches all the time. So First Church seems like a perfect venue for the cartoon in my opinion. (The church) frequently communicates to the community that they are an ‘open place for all,’ and I think this event reflects that statement.”  Although First United Methodist Church isn’t the first to show the episode in Alabama, its decision is expected to attract backlash from some in the conservative state.  A petition by the anti-LGBT+ group One Million Moms calling for the show to be cancelled has attracted over 19,000 signatures.  The reaction to the episode was overwhelmingly positive, but the show’s creator, Marc Brown, expressed sadness at the backlash from some. Speaking to People magazine, he said: “I’m really proud of that episode and will defend it to anybody.  “I don’t want children or people who are different to feel excluded. That’s not the kind of world we want to live in. And we want children to be educated so they can see there’s not just one type of family. Everyone should feel represented. I think we did that with Arthur.”


pinknewsuk--2019-09-26--Vicars new church is already being accused of extremism and homophobia

Vicar’s new church is already being accused of extremism and homophobia

Philip de Grey-Warter is quitting the Church of England to form a new church, which residents are concerned will be "homophobic." (GAFCON/ Vimeo)  A vicar in Cornwall is resigning from the Church of England (CoE) and starting his own church, but local residents are concerned that it will be “extremist” and “homophobic”.  Philip de Grey-Warter announced that on September 29 he will lead his last service as vicar of Fowey, Cornwall, before leaving the Church of England and starting the new church, named “Anchor”, in the same town.  His resignation from the CoE, he said in his announcement, is over the church’s guidelines released in December 2018 and approved by the House of Bishops allowing trans people to be baptised to recognise their transition.  The concerns of local residents are rooted in the fact that De Grey-Warter’s Anchor Anglican Church will operate under the evangelical, anti-LGBT+ organisation GAFCON (Global Anglican Future Conference).  GAFCON was created in protest when the openly gay former Bishop of New Hampshire, Gene Robinson, was ordained in 2003.  Speaking to The Irish Times, the Church of Ireland’s Maria Jansson previously said GAFCON used “homophobic and misogynistic rallying calls to gain a base from which they can access C of I governance, resources, parishes, schools and young. This has to be called out for what it is – religious extremism.”  The eighth point of GAFCON’s Jerusalem statement, in which is summarises its beliefs, is: “We acknowledge God’s creation of humankind as male and female and the unchangeable standard of Christian marriage between one man and one woman as the proper place for sexual intimacy and the basis of the family.”  One Fowey resident told CornwallLive: “I am not a church-going Christian, but I do understand that Jesus’ message was one of love and acceptance for all – not discrimination in any way, shape or form.  “The GAFCON view that being gay is an illness which can be cured is deeply damaging and has no place in modern Britain. I hope the people of Fowey will not consider GAFCON views acceptable in our town or our schools.”  De Grey-Warter said: “I believe Jesus says what he means and means what he says. So my job as a minister is not like a chef, concocting or inventing the meal, but more like a waiter, serving up what the chef has already provided.  “I am not at liberty to rearrange the plate or add ingredients because of fashion or remove elements because someone somewhere thinks they’re challenging or unpalatable.”  The Church of England has been increasingly divided in recent years over the issue of same-sex marriage.  The Campaign for Equal Marriage in the Church of England launched on April 12 2019, seeking an end to rules that ban same-sex weddings in church parishes.


eveningstandard--2019-01-02--Fitness gadgets to give you a healthy head start in 2019

Your list of new year resolutions inevitably involves notes to lose a few pounds and raise your fitness levels: the marathon is only four months away and that new bike isn’t going to ride itself.  It can feel daunting but there is an upside: new year means new gear. Those miles will go more quickly when you’ve got a personal trainer in your ear and a new pair of smart scales is the incentive you need to push a little harder in the spinning studio.  From jackets that heat up for cold runs to water bottles that glow to remind you to drink, here’s the smartest fitness tech you need in 2019.  There’s no point going the distance if you can’t track your results and feel smug. Fitbit’s Charge 3 (£129.99, johnlewis.com) is a neat, lightweight option that’ll record all your major fitness stats, monitor your heart-rate and sleep.  It offers seven-day battery life, is water resistant to 50m, and has over 15 goal-based exercise modes.  If you’re happy to pay more, Fitbit’s Ionic smartwatch has a bigger screen and offers more: it’ll track your GPS, offer personalised workouts and let you make payments, as well as acting like a more general assistant doing things like controlling your smart lights at home (from £199, currys.co.uk).  The Apple Watch Series 4 (£399, apple.co.uk) offers many of the same tools but has an enhanced focus on your heart, plotting your pulse readings on handy graphs.  If you’d rather not wear something on your wrist, the Myzone heart-rate belt (£111, buy.myzone.org) sits around your chest and links to your smartphone, and the Moov Now (£60, amazon.co.uk) is a lightweight fitness monitor you can wear on your wrist or ankle.  Miles pass more quickly with music. Denon’s wireless sport earphones (£149, denon.co.uk) feature special ear-hook technology so they’ll stay secure when you’re on the move. For something more sturdy, the Beats by Dr Dre Mixr On-Ear Headphones have a lightweight, flexible headband that folds away when not in use.  If you’d rather not take your phone running, Samsung’s Gear IconX earbuds (£199, Samsung.com) let you upload music from your phone so they work as standalone media players.  Sometimes even Dua Lipa isn’t enough of a motivator, so LifeBEAM’s Vi earphones (£118, getvi.com) speak to you during your workout, acting as a personal trainer in your ear. She’ll train you on your time, breathing, step count and heart rate as you go, while still playing your music.  If you want to take your wearables even further, Athos’s Compression Capri Tights (£257, liveathos.com) have embedded sensors which offer real-time biometric tracking, from muscle activity to calorie expenditure. These sync with an app, telling you which muscles are firing and how much they’re being exerted.  When it’s dark, Proviz’s Nightrider LED jacket (£125, provizsports.com) and Metier’s Beacon Jacket (£250, metiercycling.com) feature LED lights so you’ll stand out on the roads. For cold days, Blaze’s Explorer Jacket (from £200, blazewear.com) incorporates TriZone technology to keep you warm at the touch of a button.  Now even your water bottle is smart: the Hidrate Spark 2.0 (£37, hidratespark.com) tracks your water intake and glows to remind you to drink. It’ll tell you when you’ve met your daily goal and syncs with your Fitbit or Apple Watch to monitor your hydration.  Release your knots and tension after your workout with the Pulseball (£90, pulseroll.com), which vibrates and feels like a sports massage, then use Fitbit’s Aria 2 smart scales (£125, fitbit.com), which sync with your smartphone to track your weight, body fat percentage and BMI.  Finally, Sony's latest wireless speaker, the SRS-XB501G, is the ultimate two-in-one gadget (£267.99, down from £300, amazon.co.uk. It soundtracks your workout and doubles up as a portable weight. To prove its capabilities, Sony teamed up with Made in Chelsea star and personal trainer, Lonan O'Herlihy, to create a 20-minute HIIT workout, using the speaker.  Get fit and sound good at the same time.


eveningstandard--2019-01-17--10 of the best trainers in London share their one tip to achieve your fitness goals in 2019

Today (the third Thursday of January) is so-called 'Quitters' day', which means it's the day when people are most likely to give up on their new year's resolutions, according to social fitness network Strava. How depressing.  Fortunately, this year's wellness vibe is much more centred around self-love and self-acceptance, over the idea that you must reinvent yourself as soon as the clock strikes 12 on December 31.  Even so, many of us will be using the start of a brand new year as a good excuse to get fit, so we asked 10 of London's most influential personal trainers for some alternative words of wisdom to encourage and motivate you on your fitness journey.  From prioritising at least seven hours kip a night, to learning to breathe properly in a workout and extending your overnight fast, their expert advice was not all focused on reps and sets.  Read on for more 2019 fitspo. The race is on...  "Instead of 'I want to lose X amount of weight', make this the year you learn something new," says Roger. "Learn to touch your toes, or if you can already, learn to palm the floor this year. Learn how to sit in a squat comfortably (the natural way we are designed to sit down). Learn the headstand, handstand or a yoga pose you like the look of. This way if you fall off the bandwagon three weeks in you can gently remind yourself, you have the rest of the year to achieve it and jump right back on it."  "There is a growing body of evidence pointing towards the fact that extending your overnight fast provides the digestive system with the right amount of time to perform its function uninterrupted by a new influx of food, and enough time to repair and rejuvenate, supporting the growth of healthy bacteria in the gut," says Max. "On top of this, by extending your overnight fast you're forcing your body to use its stored energy – body fat, which means weight loss, stable energy levels and feeling less hungry over all."  How do you incorporate it? "Start by aiming to finish consuming any calories by 8pm (unless you are out for dinner with friends, DO NOT become antisocial!). Once you have got used to this, start by gradually breaking your fast in the morning a bit later, so rather than 8am, wait until 10am. Gradually you will teach your body to start using body fat for energy, an incredibly empowering experience."  "Do your training session first thing in the morning," she says.  "There are so many great reasons to kickstart your day with exercise:  "1. Movement is good for both physical and mental health - by starting the day with a run or a fitness class you will wake up your body, boost your mood and be ready to take on the day.  "2. Having a morning workout routine will help you to be consistent - our schedules change day to day due to work or social commitments, but the first hour of each day is yours.  "3. Lastly, evidence shows that morning workouts may improve the quality of your sleep - so if you find it hard to switch off and you struggle to fall asleep, make sure you exercise early in the morning.  "Exercise increases the adrenaline and cortisol in the body, so if you're training late in the day, you might find it harder to fall asleep," she added.  "I now try to ensure I get seven hours every night (as unfortunately we can't bank it if we sleep in any day)," says Ben. "Research shows not enough sleep can reduce your cardio-vascular capacity by up to 20 per cent the next day. As I like to train in the morning I can directly feel this after not enough sleep - my training is more effective with better sleep.  "Get yourself a good zinc and magnesium supplement (and potentially a 5-HTP supplement) to take before bed and get 7 hours as many nights as possible in 2019," he advises.  "My top tip would be to release the pressure of training in a gym. Workouts can be done anywhere anytime and with zero equipment. There are tonnes of free workouts online (like my own!) which can show you exactly what to do in the comfort of your own home. You certainly do not need a gym membership to get fit in 2019," she says.  Corinne is the head trainer at East London gym Blok, where she regularly teaches up to 10 classes a day.  "People often comment how I remain so active yet never sustain any injuries (touches wood). This is because I spend a lot of time checking in with my body and utilising elements from methods such as Pilates and yoga. These practices allow me to focus on my body and how I'm feeling. This is not to be underestimated, the key principles driving these methods enable you to slow down, to analyse and to assess what is happening in your body whilst insuring that your form and technique is correct."  "Using our breath purposefully before, during and after our workouts can drastically increase our body's ability to perform and recover. By making small tweaks to the way we breathe while we workout, we can drastically increase efficiency of oxygen usage and build up our tolerances to carbon dioxide so that we can go hard and faster for longer," Richie says.  "We can even utilise this marvellous tool that is our breath after workouts to calm down our bodies systems and put ourselves in a state of recovery faster so that we are ready for the next workout!"  "Pick a type of training that’s going to keep you interested," Antoine says. "If you don’t like cycling, don’t do it. Don’t force yourself to like something you don’t because you feel it will be good for you – it probably won't. Working out shouldn’t become a chore. If you’re smiling during your training, you’ve already won. That will give you the foundations to really push yourself to the limit."  "The best piece of advice I could give to anyone looking to do more yoga or get into yoga in 2019 is 'little and often is better!'" she says. "It can be very overwhelming starting something new and frustrating when you’re 'not good' at it! Doing 10-15 mins of steady, controlled movement and breathing a day is better than rolling straight into a full class once a week and getting annoyed at yourself because you’re not as good as you thought you’d be!"  "Record your training sessions and keep a log of your progress," says Jamie. "Looking back at the starting point to your fitness journey can help keep you motivated by seeing your improvements and how far you’ve come, which will boost your confidence."


dailybeast--2019-11-06--My Workout Diary: Chris Cabrera

My Workout Diary: Chris Cabrera

The Honey Deuce cocktail (Grey Goose Vodka, lemon juice and raspberry liqueur with an eye-catching cantaloupe ball garnish) has become one of the most recognizable symbols of the US Open Tennis Championship. Fans drink an ocean of them every year and covet the collectible cups they’re served in.  Grey Goose naturally keeps several of its brand ambassadors at the tennis center during the event. I asked one of them, Chris Cabrera, to keep a workout diary for me during the tournament. “It is one of the biggest events of the year for us, so you can imagine that it is my top priority for those two weeks,” they said. “My normal workout routine didn’t work for the schedule I had during this time, so I made adjustments and if it meant I could only run two miles and workout for 30 minutes I still did it.”  Cabrera also tried to drink at least two liters of water each day and cut down on their cocktail drinking. “When I know that I have a grueling week ahead of me of hosting and being out almost every night, I stop drinking a couple of hours before I go to bed,” Cabrera says. “This allows for a better night’s sleep. Staying hydrated is one of my top priorities in general. It also helps with weight loss, headaches and digestion.”  Read on for their Workout Diary.  Breakfast was an English muffin and coffee.  I went for a three-mile run on the treadmill followed by working out my legs (deadlifts, squats, lunges). Working out my legs is always a bit more intense, so I wanted to make sure I did it on the one day I had off this week.  I had a healthy lunch consisting of fish, oysters and sweet potatoes. I try and have a substantial amount of complex carbs when I work out my legs. Dinner was jerk chicken at my mentor’s Colin Appiah’s house!  I had to host at the Open that evening, so I woke up at 7 AM. I ran two-and-a-half miles and worked out my back and shoulders; five sets of 40 reps of different workouts using free weights and machines.  I had a protein shake on my walk home from the gym.  After getting home, I showered and changed. I left the house to grab breakfast and knock out some admin work before heading to three accounts and taking the 60-minute train ride to the Open. I spent the rest of the day and evening there.  Dinner was mostly snacking when I had time.  I woke up at 6:30 AM and ran three miles along FDR’s running trail.  I had to be at the Open at 10 AM. At that time of day, it takes a little over an hour to get there, so I just wanted to make sure I got in at least a run. At home, I had some coffee and a toasted English muffin and headed out.  I spent the majority of the day at the Open and left to take a couple of influencers who were in town to dinner. I was home in bed by 1 AM.  I woke up at 7 AM and ran two miles on the treadmill. I also worked out my chest and arms; five sets of 40 reps of different workouts using free weights and machines.  I had a press event at the Today Show at 10 AM, so I only had time to work out, go straight home, get ready for the day and head out. I grabbed a yogurt with granola and coffee at my local café and started the day. After the Today Show, I spent the afternoon on the Upper West Side visiting accounts before heading to support my colleague at one of his events. I was home in bed by 12:30 AM.  I woke up at 7 AM and ran three miles along the FDR running trail.  I had calls starting at 9:30 AM, followed by two Grey Goose trainings starting at 2 PM. I was able to take my phone calls at home, so I cooked a proper lunch. Six ounces of chicken with a cup of brown rice and a serving of sautéed vegetables.  After the trainings, I headed to the Open. My dinner consisted of noshing on various crudité, popcorn, chips and a slider.  This evening ended on the early side. I was home by 11 PM and asleep by 12:30 PM.  Since it’s the weekend, I usually try not to get out of bed before 8 AM. I was able to get up at 8 and had yogurt with granola for breakfast.  I headed to the gym and ran a couple of miles. I did an assortment of exercises and worked out my back, shoulders, chest and arms (four sets of 10 reps for each area).  I had a protein shake on the walk home and was able to have a salad with grilled chicken before heading to the Open.  I got to the Open at 2 PM. I stayed through the end of the match and headed out. I had to fly out the next morning to Chicago for work, so I got home at 8:30 PM to pack and ordered sushi. (That’s kind of healthy, right?) I was asleep by midnight.  It was a rest day. I spent the day traveling to Chicago to host the Grey Goose Great Bar Race.  My Workout Diary features the fitness regiments of bartenders, chefs, distillers, and brand ambassadors.  Interview has been condensed and edited.


dailybeast--2019-11-14--My Workout Diary: Jesse Vida

My Workout Diary: Jesse Vida

In the middle of Singapore is a monument to gin. Inside the art-deco Atlas, which was named Best International Cocktail Bar at the Tales of the Cocktail conference this past summer, are shelf after shelf after shelf of gins from around the world. There are 1,300 bottles in total rising four elegant stories all the way up to the establishment’s cavernous ceiling. This incredible stack of liquor doesn’t even look real, almost like a set from Blade Runner. One of the caretakers of this impressive collection is head bartender Jesse Vida, who came from New York’s acclaimed BlackTail.  Vida admits that it took some time to get used to Singapore’s tropical climate but he continues to run outside and works out almost daily. “If I eat healthy and workout I feel great,” he says. “If I eat like shit and workout I feel just OK.”  I asked him to keep a Workout Diary for me during one of his typical weeks.  To put it simply, I do not enjoy any form of distance running. I’ve started to take running on as a challenge. The heat here is brutal (think New Orleans in July all year round), but it also feels really good when you get to a point of acclimation and can handle running in it. Every time I run, the less challenging it gets. I’m interested in doing a half marathon at some point in the not too distant future.  First hour drilling and positional sparring. Second hour full sparring.  I started Brazilian Jiu-Jitsu (BJJ) about nine months ago and can’t get enough of it. I would describe it as live action chess with sometimes extreme consequences. It is very physical and even more so a mental challenge. I love tapping into my competitive nature and the learning curve is vast. Among many things, humility and respect are the constant lessons of BJJ. The standard class and drilling will work up a sweat for sure, this varies by the technique being worked on that week. The second hour of sparring is real tough, six 10-minute rounds with six different opponents nonstop. That is by far the hardest workout of the week.  I stopped lifting heavy weights some time ago and all of my workouts are based around cardio. I have a small gym in my building that has everything I need. I’ll do a different series of circuit workouts that keep the heart rate up for the entire workout. Typically four sets of a run, a focus muscle group, and always some core as well.  First hour drilling and positional sparring. Second hour full sparring.  I can’t always make sparring twice a week. It depends on my schedule, meetings and all of that, but it is a treat and a challenge when I can.  Jump rope has been another fun cardio exercise I’ve picked up over the last nine months. It’s not too dissimilar to running although I find it less challenging to a certain extent. I’ll treat this similar to my gym circuits and do five minutes of jump rope followed by either push-ups, squats, or some other workout and simply alternate.  Same workout, just minus the full sparring.  My Workout Diary features the fitness regimens of bartenders, chefs, distillers, and brand ambassadors.  Interview has been condensed and edited.


eveningstandard--2019-01-02--Best resistance bands The best workout and exercise resistance bands

Best resistance bands: The best workout and exercise resistance bands

There is a lot of confusion when it comes to resistance bands and the best way to incorporate them into your training.  With the ever growing database of online workout videos on Instagram and You Tube, people tend to automatically associate resistance bands with just glute training, while others in large commercial gyms might disregard them altogether as they haven’t been taught proper use.  However, there is a vast selection of resistance bands on the market all with unique and important uses to compliment not only your training, but your recovery too.  Firstly, resistance bands are great to incorporate into your workout for progressing and regressing exercises, which would result in either adding more resistance to make your training harder, or support your bodyweight to take some resistance off and make exercises easier. Not only this, but they are fantastic to warm-up and begin activating specific muscle groups pre-workout.  As a personal trainer before I enter into any sort of strength session, whether that be lower body or upper, I will always start by using resistance bands in my warm up to help mobilise certain areas and then to activate the muscle group I intend on training. Lastly, certain resistance bands can also be used to assist you with post-workout stretches to help lengthen and increase the intensity of the stretch.  A couple of great pre-workout activation exercises you could do are face pulls, which are great for your upper back or monster walks and kick backs to help activate your glutes. Activating muscle groups before a workout is going to help target that specific area to build muscle when you begin lifting.  Although these are more on the expensive side compared to the latex resistance bands, the material is much more durable and the possibility of them breaking is very small. If you use bands or want to incorporate bands into your training frequently then it is worth investing in this thicker fabric set to support you. Super comfortable to wear, these resistance bands avoids any rolling and bunching thanks to the fabric construction. The set of three comes in variable sizes of  12", 15" and 17" and also includes a helpful ebook full of exercises you can start to practice right away.  It is best to buy a pack of resistance bands so you can play around with the different strengths; extra light, light, medium, strong and extra strong. You could even double up when training. For example, you could place the medium band just above your knee and the light or extra light band around your ankles and perform a length of monster walks in your warm up, they will be sure to get your bum on fire. Or you can increase the intensity of simple compound movements, such as a squat by placing a medium or strong band just above the knee.  The only problem with these types of bands is that they can wear and break; however, they are on the affordable side so it doesn’t harm to buy an extra pack just in case.  If you are more of a beginner or new to training this is a great investment on a range of bands for quite an affordable price but the pack also comes equipped with a user guide including 10 functional exercises that you can begin trying right away. The guide will help you with the foundations of basic movements and how to progress and regress them.  Resistance tubes are great to add into your training if you want to switch things up and not use weights. They can make simple movements incredibly challenging and will certainly help improve your strength. I personally love using them for upper body training. One of my favourite exercises I would recommend is the overhead press; stand with your feet on the middle of the band, hip-width apart, hold the handles with both hands and keeping your core engaged, glutes intact, press your arms up, rotating your palms forward as you fully extend and slowly lower back down working to a 2-4 tempo.  A perfect pack for the more hardcore gym goers. The pack includes a set of wrist wraps, which are great protection when you are lifting heavy. To compliment this there are also lifting straps included which can help you to lift heavier when your grip strength gives weight. The resistance band included is great for glute work and the camouflage design makes training certainly makes this one more aesthetically enjoyable.  These bands are very versatile as they come in a lot of different sizes and thickness. They are particularly helpful in calisthenics training to assist and regress harder movements like a pull-up or a press up. You would want to opt for a thicker band at beginner level and slowly move down to the thinner options as you progress until a band is no longer needed at all. Not only that, but these bands are also incorporated into the training of a lot of athletes and professional footballers to help with agility, speed and power.  Although these bands are great for resistance training as you can target both large and small muscle groups at the same time, I personally love to use them for assisted stretches. They are particularly great too if you do any sort of yoga or acrobatic training and need help increasing flexibility.  If you're looking for a no hassle entry to resistance bands the three piece set from  is an excellent option and especially suited to glute strengthening exercises.  ES Best product reviews are unbiased, independent advice you can trust. On some occasions, we earn revenue if you click the links and buy the products, but we never allow this to bias our coverage. The reviews are compiled through a mix of expert opinion and real-world testing.  Follow us on Instagram, Facebook and Twitter


eveningstandard--2019-01-07--Koboxaposs upper body workout A hardcore class that packs plenty of punches

Kobox's upper body workout: A hardcore class that packs plenty of punches

When and where?  Kobox’s King’s Road studio, every Tuesday at 5.45pm — otherwise known as the Chelsea branch’s prime-time class, which catches the first round of high-energy worker bees who have hotfooted it from their west London office primed to hit a punchbag very, very hard.  A 50-minute class is split between drills on the aforementioned punchbag and “wall” exercises. There are six punchbag moves: each is assigned a number, and drills are projected on to the wall so you can follow. You alternate punching rounds with “wall” drills of fast HIIT exercises, some involving equipment — shoulder presses with sandbags or hand weights — and some demanding bodyweight moves, such as mountain climbers, burpees and press-ups.  The skinny Kobox estimates that you can burn up to 1,000 calories a class.  You could fill a bucket (TMI?). This is a (very) hard and fast session, with very little let-up between rounds. Make sure you take a (reusable) water bottle and grab a towel (provided) from the rack before you enter the studio.  The west London outpost of this boxing studio is packed with French hedge-fundies, lissom Chelsea mums and off-duty models (genuinely — Jourdan Dunn is a regular).  The class is taught by Ollie, who might look like a cutie pie but is in fact a brutal taskmaster. His rounds of burpees between drills are enough to make you cry. You won’t be able to tell if you are, as you’ll be sweating so much (see above).  Your first class includes a set of boxing wraps — remember to bring them if you brave a second class. You also need standard studio kit: towels are provided.  Ollie is all about big hip-hop beats, which are a suitable soundtrack to a session beating the hell out of a bag.  There are four showers with Ren toiletries, and the changing room has hairdryers, GHD straighteners, moisturiser and cotton-wool pads. The lockers use a code system — no padlocks required — and there’s a protein shake bar on site. Shakes start from a fiver — pay by card or via your account — and there are vegan proteins available too. The Blueberry Brawler will revive you.  Arrive 10 minutes early — first-timers get a run-through of the moves with the trainer teaching the class, so you won’t ne totally lost when it comes to the fast-paced drills. Also, pick a bag nearer the back of the studio so you don’t feel too exposed.  Avoid anything intrepid after your first session as you’ll hurt all over. While fatigued muscles last a few days the endorphin hit is addictive.


eveningstandard--2019-01-09--This desk has an exercise bike connected to it so you can workout while you work

A desk connected to a digital exercise bike could help burn calories even if some users might struggle to keep a straight face among colleagues at meetings.  Creators of the app-connected Deskcise Pro said it helps stop slouching and is an antidote to the post-lunch dip.  The idea is for workers to pedal for between 10 and 30 minutes at a time at nine exertion levels, all while at a laptop.  Its app shows how much the user has pedalled in a day, the calories burned and heart rate.  The height level of the desk can be adjusted to turn into a standing desk and the tabletop can be slid closer to the worker.  Its inventors, Loctek Ergonomic, say the exercise helps generate ideas and their executives hold meetings on bikes.  Alex Laspinas, sale director of Loctek Ergonomic, can himself pedal up to 25 miles a day in their California office.  He said: “You want to motivate people to sit, stand and move throughout the day.  “It’s pretty easy, you’re multi-tasking, you can work on your laptop while you’re pedalling and the bike tells you how many miles you’re doing, how many calories you’re burning, which it records throughout the day.  “It stimulates your brain so you’re always thinking while moving and you’re not slouching.  “Even pedalling for a minute or two on the hardest setting, which is like going up a hill, burns a lot of calories.  “You could put four or five of these in your break room or your meeting room so you could have an active meeting in a circle, just talk and pedal.  “It creates ideas, instead of slouching you’re up and thinking.”


eveningstandard--2019-01-17--Best skipping ropes and jump ropes for your 2019 workouts

Skipping is one of the most effective time:benefit ratio forms of exercise out there.  In comparative terms an hour of skipping typically burns around 1,000 calories, compared to walking at 300, swimming 550 and jogging at around 700. What’s more, when the weather's taken a turn for the worst, it’s something you can do in your bedroom or living room.  It’s a full body workout; arms, back, shoulders, legs, and wrists. Skipping also requires you to be poised on the balls of your feet so it’s lower impact and therefore less stressful on knees and ankles than say walking. Jumping rope is also a discipline of focus and coordination too - there’s the double jump, skip jump, hop jump, cross-over .. the list could go on. There’s a whole host of online classes and apps to keep you motivated with countless routines and new challenges.  There are numerous types of skipping rope available; fabric and plastic beads we suggest to avoid all together, they’re not great. Leather ropes are generally a little lighter and are good for beginners or those just looking for a general work. Plastic and PVC are the most popular skipping ropes - they’re affordable, durable, lightweight, good for beginners as well as advanced athletes, although if you’re looking for speedy skipping they’re not the best for this. Finally there are the super fast steel cables which are very popular in the crossfit community - they’ll allow you to do as many skips in a set amount of time as possible, and they usually have a protective coating so they’ll be very durable. It’s recommended that beginners start with a basic lightweight speed rope before progressing to a weighted jump rope.  Skipping ropes often come in a variety of sizes too. There are a couple of general rules you can turn to (although some brands will also have more detailed and specific guides).  The first is the skipping rope should be three feet taller than your height, so if you’re 6ft, go for a 9ft rope. Another method is whilst standing on the rope, pull the chord upwards, and it should come to just below your armpit area. Many of the ropes we have selected below come in a long length (9ft or 10ft) and you can then adjust them to fit you perfectly.  Here is a selection of our top pick skipping ropes to suit every ability, occasion and budget.  Suited to fast skipping, this is a very well executed premium product, and is very hard to beat at this affordable price point. The coated steel cable is durable, and if you’re likely to be skipping outdoors it also comes with slide on protector to avoid damaging the actual cable.  It’s easily adjustable too, the handles are really nicely weighted and it has a super smooth and fast rotation action thanks to it’s double bearing (it’s like silk!). It comes in one size, and it’s then easily adjusted. Complete with a neat bag to stow it in and it looks the part too - always a nice bonus.  With its neat patented mechanism, this set comes with two different weighted ropes which you can interchange mid workout in a flash - ideal for someone looking to take a more structured approach to their skipping, and thinking about building an effective training regime by purely skipping. The ropes are made of a coated braided steel, so they won’t tangle and you can use on any surface. The handles are nicely weighted with a very smooth rope action. It’s a durable and great feeling rope, coming at a slight price premium, but worth it.  Named after the world record holder for the most number of skips in ten seconds (that’s a staggering 108 if you wondered), the speed skipping rope is a favourite for boxers wanting to increase speed, coordination and endurance. The no nonsense simple design is unchanged since its creation in 1976 - so it’s stood the test of time for good reason - and it arrives in a standard 9ft length which you can cut and adjust to your preferred length.  Constructed from a 5mm PVC cable, this 9ft standard rope is a staple of many gyms. With comfortable handles and a nicely weighted cord it’s an ideal start skipping rope, or one to simply not have to worry about using and abusing on rough outdoor surfaces.  Think skipping ropes and you’re more likely to point towards Sports Direct than Berluti. However, this 125 year old super high end purveyor of all things leather have put their mark on gym equipment too. This elegant skip rope, made in collaboration with Hock Design, has steel-tipped ergonomically shaped wooden handles and a durable and super tactile Venezia leather rope. Yes, it’s extortionately priced, but if you’re curating the best in impeccably designed home gym equipment, this is for you.  The Official Jump Rope of USA Boxing, there’s no doubt this is a super capable piece of kit that’ll last forever. If you’re thinking about getting into your double unders, or like investing in quality functional gear it’s the business. Popular in many crossfit gyms, it’s durable with an aircraft grade aluminum cable and PVC coating, and this cable at 3.4 ounces is ideal for beginners.  A brilliantly designed ‘smart’ rope, this displays your live jump count right in front of you by incorporating snazzy LEDs into the jump rope itself. This acts as a brilliant motivator and will likely keep you wanting to beat your personal best again and again. It’s also one size fits all, so you simply adjust to your desired length using a small screwdriver, hit the power button on the end of one of the chrome effect handles (they look and feel cool!) then it’ll sync to the Smart Gym app and you’re good to go. Record each work out including number of jumps and calories burned. The cable is connected by ball bearings, so it’s a smooth action too.  If you’re looking for a more traditional style skipping rope, this is one of the most affordable quality options available. The nice feeling hard wood handles also double up to house removable weights if you’re looking for that added training effect, and the real leather rope is a little heavier too, so perhaps not ideal for the complete / lighter built skipper.  As cheap as chips, you can’t go wrong with this standard issue 9ft nylon skipping rope. Being a light rope, it’s ideal for fitness and speed training, and you can use it down the local park or in the back garden without worrying about ruining it.  This 10ft skipping rope is easily adjusted (just use a flat or cross head screwdriver) and the PVC coated steel cable is a nice weight to be able to get momentum and some good speed up. It is designed with a ball bearing system with a 90 degree turn so it’s a very smooth to use, and at this price it’s a no brainer if you’re looking to dabble in your first speed rope.  If you’re looking to take a structured approach to your skipping, the C is a great option - different weight ropes easily interchanged and a joy to use. If you’re looking for a cheap, cheerful and effective speed rope, the is just the job. However when it comes to balance or cost, product performance and durability, the outperforms the others in the shortlist.  ES Best product reviews are unbiased, independent advice you can trust. On some occasions, we earn revenue if you click the links and buy the products, but we never allow this to bias our coverage. The reviews are compiled through a mix of expert opinion and real-world testing.  Follow us on Instagram, Facebook and Twitter


eveningstandard--2019-01-21--7km runs planks and arm conditioning Victoria Beckham reveals the details of her daily two-hour mo

7km runs, planks and arm conditioning: Victoria Beckham reveals the details of her daily two-hour morning workout

Victoria Beckham has been talking about how she maintains her tiny frame with a strict regime of diet and exercise, and it involves a two-hour morning home workout.  In a Guardian Weekend Magazine article, journalist Jess Cartner-Morley was granted an exclusive look into the fashion designer's hectic day-to-day life in the lead up to the launch of her new Reebok sportswear collection – and it was rather fascinating.  "I am very, very disciplined in the way that I work out, in what I eat. That’s how I’m happiest. I expect a lot from my body – I’m 44, I’ve got four kids, I work a lot, I travel. For me to do all that, I have to eat healthily and work out," she said, adding that exercising has a positive effect on her.  "It’s part of who I am now, and I really enjoy it. That was a big part of why I wanted to work with Reebok – I had very specific ideas about the workout clothes that I wanted to wear and couldn’t find," she went on.  Victoria said that she rises each morning between 5.30am and 6am, in order to fit in some of her daily workout before dropping the kids off at school.  It begins with 7km on the treadmill, which she describes as "a mix of uphill fast walking, jogging, running. That’s the only time I watch TV – boxsets, documentaries – so I look forward to that. It takes 45 minutes."  Next up it's legs, arms and core work with a personal trainer. "30 minutes legs, 30 minutes arms, toning and conditioning, then loads of planks and that kind of thing for my core," she says.  "At the weekend I will do the whole thing straight through, but in the week I often jump in the car halfway through to take the kids to school, then carry on when I get home," she continued. "I work out every day when I’m at home, and then when I travel I really focus on work so I can get as much done as possible in a short trip and get home."  She event spoke a little about her eating habits too, which suggest she's not much of a foodie.  "I never cook. I used to – when we lived in Spain, I used to cook a lot. But these days I don’t tend to get home till late, so dinner wouldn’t be ready till quite late.  "David’s a really good cook," she said.


eveningstandard--2019-02-04--Iaposm a convert to this underhyped full-body workout expect to see a lot more of it in 2019

I'm a convert to this underhyped full-body workout, expect to see a lot more of it in 2019

My first experience of TRX put me off ever doing it again. Sandwiched in the middle of a HIIT class as a form of active recovery, I found myself hanging lopsided from a pair of straps bashing into the girl next to me. It was not an elegant sight.  With no clue how to adjust the straps and no guidance from my instructor, I dismissed it as fiddly and a waste of valuable exercise time.  Fast forward several years and I'm now a convert to the workout after just one 60-minute session with TRX master trainer Dr Frances Mikuriya. She has just opened Body Machine, a chic new TRX and spin studio on Kensington High Street.  With its exposed concrete walls and giant floor-to-ceiling windows, the light airy space is a far cry from the dimly-lit boutique studios I'm used to. Also an architect, Frances has personally designed the space, modelling it closely on the TRX headquarters in San Francisco.  TRX isn't new to London but you could say it's had less hype than other cult workouts, like boxing, barre or spin.  However, if you're after a full body workout that tones every inch of muscle, while also perfecting your form and improving your balance, then look no further.  Suspension training is a strength-based workout that involves lifting your own body weight using two straps which hang from above.  When I tell Frances about my initial experience with TRX straps, she winces, she's heard it all before from her other clients.  "I think it's really a missed opportunity because the TRX education curriculum is very, very strong," she tells the Standard. "You need to have your straps at a specific length, you need to stand at a certain distance from the anchor (the point from where your straps hang). This is all very important to maximise the exercise."  The class begins with arms. We move through a series of row and push up movements, keeping the core engaged the whole time. Frances leads us, explaining at what length to hold the straps for each movement.  "If you really know how to teach TRX, you'll never get bored," she says. "There are tonnes of different kinds of rows, a high row, low row, mid row. It works your shoulders and back, we work pretty much every single muscle."  Next up it's legs, think piston squats, leg lunges and skaters. "We do a lot of single leg work, to fire up your glutes," she explains. "It challenges the entire body in all planes of motion, working various muscles at the same time [which] helps to build lean, toned muscles."  The class ends with core work on the floor. Holding the plank and performing mountain climbers with your feet in the straps intensifies the workout and increases the calorie burn.  "Using the TRX suspension trainer can provide the perfect combination of instability to improve core stability, balance and coordination," she says.  Body Machine is Europe’s first authentic licensed TRX studio, meaning it is directly affiliated with the makers of the patented trainer. Other gyms can buy and install straps, but it doesn't mean to say their trainers have been properly taught how to use them, Frances says.  Alongside TRX, Body Machine also offers "SpinAddikts" indoor cycling classes, as well as (two-hour!) combination classes where you can mix the two workouts. The toning and stretching elements of suspension training seem like the perfect post-spin remedy to me – if you have the stamina that is.  Frances says that some of her clients claim TRX helps them to recover faster after cycling and that, equally, they find they are able to pedal faster in the first place because their core is stronger from the suspension training.  Two days after my session with Frances and my abs and arms are still aching. As someone who works out regularly it's been a while since a workout has given me that two-day burn.  Next on my list is the combo class, though I'll have to let my body recover first.  Under its soft launch, Body Machine is currently offering sessions for £20, bundle rates are also available bodymachineps.com


eveningstandard--2019-02-16--If you have a desk job this workout youaposve never heard of is probably one of the best you can

If you have a desk job, this workout you've never heard of is probably one of the best you can do

If London's fitness scene has been been all about high-intensity workouts and hardcore spin classes the last few years, then 2019 might have more of a focus on mindfulness exercise. Gym-goers are increasingly aware of the importance of stretching and lengthening muscles while also strengthening them.  The word Gyrotonic, or "Gyro" as it's known, probably doesn't mean much to you, but if you like Reformer Pilates or just sit at a desk all day, then keep reading.  It was created by former dancer Romanian-born Hungarian, Juliu Horvath, who started practising yoga after an injury. He went on to create his own method calling this system "yoga for dancers."  The hybrid workout takes elements of yoga, Pilates, dance, and even gymnastics, and can help to strengthen your core, increase spine flexibility and promote better posture. So as someone who is hunched over a computer all day, every day I jumped at the chance to try it out.  As with yoga, Gyrotonic workouts link breath with movement and the mind, so they're supposed to be stress busting too – I'm double down.  I meet Gyrotonic instructor Karrie Dene at the triyoga studio in Camden for a private session, who explains to me that the main way in which it differs to yoga and Pilates, is that it's less linear and more three-dimensional in its range, with plenty of spiralling and circular movements.  "One way to describe the difference is to say that Pilates is like classical ballet and Gyrotonic® is like contemporary dance," she wrote in a triyoga blog post comparing the two.  Like Reformer, Gyrotonic also uses apparatus, instead of a carriage the main piece of equipment is a pulley tower (below), it features pulleys and weights which are used to apply constant resistance during the workout.  We begin with some upper body exercises, Karrie instructs me to practice arching and curling my back while breathing in and out deeply – this is one of the foundational movements of Gyrokinesis. Then, while still arching and curling, we add in circular movements with each of my arms whilst holding a lever, as if I'm stirring a large pot – this all requires a surprising amount of coordination and core strength.  Karrie guides and directs my flailing limbs to ensure I'm getting the correct range of movement: "You're not going to get it all in one session!" she laughs, and she's certainly right about that.  Next up is a hamstring series, which, by the way, is probably ideal for runners. It involves looping the pulleys with weights through my feet and alternating stretching each leg up and down towards the floor. When I stand up afterwards, Karrie tells me to walk around the studio to see how I feel and my upper body feels incredibly light.  You can get an idea of the kinds of spherical movements the workout involves in the video below:  This is tougher than Reformer I'd say, but this workout has really sorted my back out (to some extremely satisfying cracks!), I actually feel like I've been to the chiropractor. My stressful day melts away and I float home.  I can see why this is beloved by dancers, this workout requires a lot of coordination – and patience – but you can also feel it undoing all of that damage from sitting at a desk eight hours a day.  I'd say one of the cons with Gyrotonic is that as a beginner, you definitely need to have a one-on-one session with an instructor, as the movements are subtle but not necessarily straightforward, meaning this is not going to be a cheap way to workout. Though, as we all seem to be investing more in our health and fitness these days, this might not be such a barrier – consider it prehab!


eveningstandard--2019-02-27--Kim Kardashianaposs trainer Melissa Alcantaraaposs workout plan and fitness advice from cardio

Kim Kardashian's trainer: Melissa Alcantara's workout plan and fitness advice, from cardio to butt toning

Melissa Alcantara, better known as “Fit Gurl Mel” to her 750,000 Instagram followers, is often credited with helping Kim Kardashian keep her million-dollar body in shape.  Alcantara grew up in the Bronx and says she didn't initially know much about healthy eating. After giving birth she tried a range of fad diets and workouts, including Weight Watchers, Insanity, and Crossfit. When those didn’t work, she transformed her diet and exercise regime completely, focusing on nutrition instead of calories.  And it was quite the transformation. Alcantara says she lost 40 pounds in 60 days and went on to earn bodybuilding titles and win Jiu-Jitsu competitions  Kim Kardashian came across one of her transformation photos on Instagram and quickly got in touch - in a serendipitous twist, Alcantara was about to move to Los Angeles, where she soon began training the most famous Kardashian sister.  If you’re not in Calabasas, you can still workout like a Kardashian. Alcantara is a trainer on the Fitplan app, where she shares her workout plan. Her program isn’t about cardio - instead, it’s a hybrid program that combines dumbbells, weights, and resistance bands. Alcantara promises the same routines she shares with her celebrity clientele for $15.99 a month.  We caught up with the trainer to talk cardio, healthy eating and the most common mistakes people make while working out.  Tell us about how you came to train with Kim Kardashian...  "One day while browsing through Instagram at like 4am, Kim found one of my transformation images. Kim wanted to be strong and healthy and do it the right way (aka the hard way), so she reached out directly. Three days later we were chatting at her apartment in New York (I lived in Brooklyn at the time) and we really connected on a personal level. I told her that we were actually moving to LA in the near future, which worked perfectly because she wanted to train with me and embark on this fitness adventure together. The rest is history. Kim is my homegirl and we push each other to do better every single day."  "For women, I believe it is thinking you’ll turn into a man if you lift weights. Also people thinking they can move some dumbbells up and down and make some magazine level muscles in a couple of months. The truth is that what the image may be showing is anything from Photoshop to chemical enhancements, and that building a functional and aesthetic physique takes a long time. It’s more a lifestyle for longevity and quality of life rather than something you do for the summer or a friend’s wedding."  There are so many “quick fixes” for fitness these days, whether it’s diets or vitamins. Do any of the diet trends work?  "If they worked, I wouldn’t get this question all the time. Fundamentally, people know they are fads. However, who doesn’t like the promise of something that will change your life forever in just 21 days with minimum effort? I ask people to analyze what they’re doing and determine if they can do it for at least 6-12 months. If the answer is no then most likely it isn’t sustainable and it's just a fad."  What’s the best possible butt exercise? Is it squats or something more involved?  "This is a great question. Right now, people are obsessed with their butts, but the human body doesn’t work in isolation. The function of the glutes is to prevent the human from falling on its face when running - they fire to keep you standing.  In addition, the butt works along the posterior chain (lower back, glutes and hamstrings) which means that the entire muscular chain needs to be addressed in training. There’s no one exercise that will unlock the secrets to a functional and big ass. You need to train the system and address its strength and mobility. Stiff muscles are actually very brittle, and your aim should be to create a butt that is both strong and flexible.  I recommend incorporating the fundamentals, squats and dead lifts and layering in hip thrusts, banded movement exercises and sprinting in order to have a nice and functional bottom. Most importantly, be patient as hell since this muscle chain takes forever to develop."  What’s the most common mistake you find when people work out on their own that they can easily avoid?  "They go and 'work out,' meaning they walk into the gym and have no plan or strategy to actually work out their bodies and their mind. The best way to avoid this is to make, or utilize, an existing plan - such as my Fitplan 8 Week Body Sculptor or Built Aesthetics plans.  By going into the workout with a plan, there's a clear aim, which allows different muscular systems to be worked on rather than just one part. The body is a kinetic machine with many inter-dependencies and should be viewed in its totality."  On Instagram, you say 20 minutes of cardio and a nutritious diet is all you need. Is that true for most people?  "If you’re training correctly, you’re already doing cardio while dead lifting and squatting. People connect cardio with losing weight, but the goal of cardio is to improve cardiovascular ability, meaning that you’re able to sustain the movement for longer and more efficiently while using less energy.  Nutrition plays a much larger role in losing unneeded fat. Yes, you need fat in your body to function correctly, thus you should never aim to get rid of more fat than is healthy for your body - and the focus [should be] on actual nutrition and not on calorie deficits.  That being said, incorporating a particular amount of cardio along with proper nutrition will have a positive impact on losing unneeded fat. Both of my Fitplans have several forms of cardio that aim to both help you lose fat and improve your cardiovascular ability. Bodies have to be able to move, not just look like they can move."  In your Instagram stories, you share some of your favorite meal plans along with the calorie counts. What’s the best meal someone can eat before they work out?  "Well, 'best' is entirely subjective and people react differently. What you eat before or after is not as important as what you eat over time. Your body doesn’t actually like change, so in order for it to change you need to give it enough time to change.  Instead of meal timing and composition, you should experiment with what works for you. For example, if you work out at 5 am, it is probably more efficient for you to not eat before training but if you work out during your lunch break at work, you may want to eat a couple of hours before in order to feel like you can handle the training – and make it through the morning at work!  Again, the goal is to eat with nutrition in mind. Avoid processed food, and essentially bull**t in order to get the results you want. Most of the time, I personally like training on an empty stomach in the morning and then I eat all my meals (3 - 4 meals per day) between 12 pm and 9 pm."  What’s one food people think is healthy but should really drop from their diet?  "I wouldn’t say they have to cut it out from their diet, but people seem to go to a pack of nuts or peanut butter whenever they feel hungry. We have been told that nuts are healthy and that they have protein but, in reality, nuts are a form of healthy fat. In saying that, if you eat a couple of packs of nuts a day, what you’re doing is eating 500 calories of healthy fat when you may only need a smaller portion."  What’s the best time of day to exercise?  "For me, it is the morning around 10am but this time is not possible for a lot of people due to other professional and personal commitments. Given the needs of the modern world, the best time is the one you have. Whenever it may be, I recommend using your time effectively to exercise not just your body but also your mind."


eveningstandard--2019-03-13--Kendall Jenneraposs former trainer Autumn Calabrese reveals her at-home workout tips

Kendall Jenner's former trainer Autumn Calabrese reveals her at-home workout tips

Want to know how to work out like Kendall Jenner? Look to her former trainer, Autumn Calabrese.  She is about to release her new video-based nutrition program, Ultimate Portion Fix, which is an expansion of her super popular BeachBody program.  Insider caught up with her to find out how to workout efficiently from the comfort of your own home.  Can you walk us through Kendall Jenner’s routine?  When I trained Kendall she was almost 18 and getting ready for her first New York Fashion Week. Our focus was overall muscle tone while maintaining her long, lean figure. We started with a short warm-up on the treadmill and foam rolling to loosen her muscles, then we moved on to a total body workout using light weights, and kept her heart rate up to torch calories.  We ended with toning exercises for her glutes and abs.  What are your go-to at-home workout tips?  If you're serious about your fitness goals, invest a little in the proper equipment to achieve them.  Designate a workout space - having a space that's for your workouts allows you to have everything in one place. When you're organised it makes getting to the workout that much easier, and getting it done that much more efficient.  If you're going to a fitness class it starts at a specific time, so if you want to take it, you have to show up then for it. Do the same thing for your at-home workout - designate a time and make it non-negotiable.  Download an app or stream a workout program to get the proper guidance.  Is there a certain move you swear by?  There's no one move that works best. You need to do a full workout for results and you need to know what results you're looking for to know what exercises are best.  Looking to shape your legs and grow your butt? Lunges, squats and glute bridges are ideal.  Looking to build your chest? Chest press, push-ups and flies are the way to go. Looking to strengthen your lungs and build your endurance? HIIT cardio is a great way to do that.  The best exercise depends on the desired outcome.  Should people buy their own equipment?  You can get a great workout with minimal equipment. I suggest a set of light, medium and heavy dumbbells, and resistance bands or mini loops in light, medium and heavy. You can work your entire body with just a few things.  How should people prepare for a workout?  Whether you're working out at home, outside or at a gym, it's important to make sure you're fuelled properly to give you energy (and not just for the workout). I suggest a small serving of protein, healthy carbohydrates, vegetables and a little healthy fat.  If someone can’t find the inspiration to workout at home, what do you suggest?  Enlist a workout buddy, create a heart-pumping playlist and just start. Even if it's only ten minutes, something is better than nothing. Once you start you'll probably get a little burst of energy and motivation to keep going. But this is also why it's great to stream a workout program at home - you never feel like you're doing it all by yourself. Someone is there cheering you on the whole time


eveningstandard--2019-04-11--Kelsey Wellsapos 10-minute butt-sculpting workout for glutes of steel this summer

Kelsey Wells' 10-minute butt-sculpting workout for glutes of steel this summer

Summer is just around the corner and many of us will be hammering the gym in advance of that holiday we may or may not have booked yet.  In our quest to get fitter and stronger, we enlisted the help of Kelsey Wells, creator of the PWR workout, a 12-week training programme with a specific focus on weight training, which is part of Kayla Itsines' SWEAT app.  Kelsey, who has over 2 million Instagram followers, is travelling to London next month to headline Balance Festival, where she'll lead a full-body PWR workout on the main stage.  Ahead of that, below she shared a 10 minute lower-body tabata workout which she has designed exclusively for the Evening Standard. All it requires is a resistance band and the space of a yoga mat, so it can easily be practised while you're on that vacay.  Kelsey's PWR programme is heavily focused on weight lifting and hypertrophy training (which involves gaining muscle). While there are obvious physical benefits to resistance training, she often uses her platform to share how it has hugely benefited her mental health. Specifically, Kelsey has documented how exercise, and in particular lifting, has helped her to cope with postpartum depression.  "There are so many benefits, physical and non-physical," she says. "I want women to understand that weight training is a phenomenal option for everyday fitness – you don't have to spend hours in the gym to get results."  "Gaining muscle helps not only to shape and sculpt the physique, but weight training has numerous other benefits such as increasing metabolism and strengthening our bone density."  Tabata, Kelsey explains, is a form of HIIT that mixes high-intensity work periods with a short rest. She has incorporated tabata into the "challenges" section of her workout app as a quick but effective option for when you're short on time, and says it's the perfect accompaniment to a weight lifting regime.  "Personally, I would recommend a tabata workout once a week to complement lifting," she adds.  Complete four sets of the first exercise at 20 seconds on, 10 seconds off.  Once you have completed all four sets, take a quick 30-60 second break before moving onto the next exercise.  "The addition of a resistance band can help you intensify this workout, but it can also be done without," Kelsey says.  "If you’re up for an additional challenge, you can repeat the four exercises again (20 minutes in total)!" she adds.  Step 1: With a resistance band looped around your upper thighs, plant both feet on the floor further than hip-width apart. Point both feet slightly outward. This is your starting position.  Step 2: Inhale. Looking straight ahead, bend at both hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips. This is called full sumo squat position.  Step 3: Push through your heels and extend your legs slightly. Bend your knees to return to full sumo squat position.  Step 4: Exhale. Push through your heels and extend your legs to return to the starting position.  Repeat for the specified number of repetitions.  Step 1: With a resistance band looped around your upper legs, plant both feet on the floor slightly further than shoulder-width apart. Point feet slightly outwards. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Ensure that your back remains within a 45- to 90-degree angle to your hips. This is a squat position.  Step 2: Ensuring your hips remain level, take a step forward with your right foot. Step forward with your left foot and return to a squat position.  Step 3: Ensuring your hips remain level, take a step forward with your left foot. Step forward with your right foot and return to the starting position.  Continue alternating between right and left for the specified amount of time, inhaling for one repetition and exhaling for one repetition.  Step 1: With a resistance band around your ankles and both hands resting on the back of a chair, plant both feet on the floor with a small split stance, ensuring that your feet are hip-width apart. This is your starting position.  Step 2: Inhale. Exhale. While keeping your left foot firmly planted on the floor, bend your right knee and raise your heel towards your glutes.  Step 3: Inhale. Slowly extend your knee to return to the starting position.  Complete half of the specified amount of time on the same side, before completing the remaining time on the other side.  Step 1: With a resistance band looped around your lower thighs, plant both feet on the floor shoulder-width apart. This is your starting position.  Step 2: Inhale. Looking straight ahead, bend at both hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.  Hold this position for the specified amount of time.  Balance Festival falls on May 10-12 at The Old Truman Brewery in Shoreditch, London


eveningstandard--2019-04-30--Barre workout video Jourdan Dunn and Ashley Verma of Define London share their best barre moves

Barre workout video: Jourdan Dunn and Ashley Verma of Define London share their best barre moves

As an international supermodel, Jourdan Dunn has tried her fair share of workouts. But a year ago she discovered one that stuck.  Last April, Dunn was introduced to celebrity trainer and founder of Define London Ashley Verma. The pair hit it off right away.  "I go off people's energy - and I love Ashley's" says Dunn when we meet at Define's central London studio on a sunny spring morning. "I feel like every class I'm getting challenged, I'm screaming 'Ashley why are you doing this to me!' but I'm also constantly pushing myself."  Dunn isn't the only A-lister who loves Verma's 'Define method' ballet barre classes. Victoria's Secret angels Lorena Rae and Nadine Leopold are among her clients, as are Poppy Delevingne, Lisa Snowdon and Victoria Baker-Harber. She also works with a regular stream of models from top agencies Select, Elite and Storm, who love the fast toning results (the mantra being #DefineNotDiet.)  A former dancer and Broadway star, Verma worked as a trainer in New York for eight years before moving to London with her British husband to launch her Define studio. The classes are characterised as 'a New York style barre method with up-tempo, toning and sweat-inducing work outs.'  Verma says there are many misconceptions surrounding ballet barre - mostly that it's easy. "I think a lot of people come into the Define studio and think, ‘oh I’m just going to do this ballet thing’" says Verma, "and then they’re holding onto the barre for dear life and they’re discovering all these tiny little muscles that are starting to pick up. They suddenly find, ‘oh wait I’m seeing this definition, I’m feeling stronger, I can see my abs, I’m standing a little taller and more confident'".  Dunn says she enjoyed watching her personal trainer brother Antoine struggle during one of Verma's classes. "He's a big guy, he does boxing and he’s very athletic, but he’s not used to working the muscles we do during barre, and he [was] like ‘woah’ - obviously I'm loving it" she laughs.  When she's not travelling for work Dunn likes to train with Verma at least twice a week, usually after she's dropped her nine-year-old son Riley off at school.  "I think it’s important to focus on a healthy lifestyle - diets are fads, it's just the short term. Coming into the studio it’s a connection with my mind, body and soul, I feel great afterwards, like I can go tackle my nine-year-old or go to a photo shoot."  As a keen cook, Dunn prefers to exercise hard rather than diet. "I’ve always enjoyed putting goodness into my body, but at the same time I’m not gonna restrict myself - the other day, twice in a day, I had fried chicken."  We hit the Define London studio to watch Dunn and Verma in action - check out our video above for a run-down of the key moves.  Want to try a Define London class for yourself? Classes for Evening Standard Insider readers will be half price when you book with the promo code ES50. (One promo code use per person. Valid for 1 month from the release date)  Video make-up by Emma Osborne at One Represents using Weleda, Carl Campbell at Carol Hayes Management, Stylist Toni-Blaze at LMC Worldwide, Jourdan Dunn wears Reebok, Ashley Verma wears Lucas Hugh


eveningstandard--2019-05-24--Mirror Workout The at-home fitness system Kate Hudson and Jennifer Aniston love

Mirror Workout: The at-home fitness system Kate Hudson and Jennifer Aniston love

The new Mirror workout system has arrived at the peak of the age of convenience, and that has definitely played in its favor.  Loved by celebrities including Reese witherspoon, Kate Hudson and Nina Dobrev, this sophisticated at-home workout system takes the hassle of going to a gym or fitness studio, or even having a trainer come to your house, out of your exercise routine.  But the system does have its disadvantages - for spin-enthusiasts or treadmill-fanatics, Mirror doesn’t incorporate all equipment into its workouts just yet.  But if you're still interested, here's everything you need to know about the $1,495 in-home workout system that celebrities love.  According to Mirror’s VP of Fitness Kailee Combs, “It’s a nearly invisible, fully interactive home gym.” In other words, the Mirror is actually a mirror. While not in use, your Mirror will just pose as... a mirror. When in use, you’ll still be able to see yourself as you exercise, but you’ll also be able to see the fitness instructor guiding your workout. These instructors are filmed teaching the classes live in New York City, so you can watch live or later on the Mirror.  After downloading the Mirror app and entering your stats in an initial survey, users can choose from a range of live and on demand classes with difficulty levels from one to four. The Mirror personalizes the list of classes based on the filters you choose.  Once you select your class, the instructor pops up on the Mirror screen, along with a score bar on the right hand side. Your goal is to chase your personal target score throughout the entire workout and attempt to beat it the next time you work out.  You will also be able to see your calories burned and heart rate throughout the class if you sync the Mirror app with any Bluetooth heart rate monitor, like an Apple Watch. Below the calories and heart rate, the Mirror also lets you see everyone else who has joined the live class with you, or if you choose a class from the library, all those who joined the class when it aired live.  If the class is live, the trainer can see your stats throughout the workout and give you shout-outs as you go. In return, the clients taking the class can send notes and emojis to the trainer to tell them how they're feeling.  The Mirror will also optimize the classes to you based on your goals. For example, if you mention you have a knee injury in your initial survey, whenever there’s a jumping exercise in class, the Mirror will show you a modification that is better for your knees.  You don’t need any equipment, but if you have equipment, like dumbells, you can note that as well and you’ll be given suggested classes which include the equipment you own.  Types of classes offered include boxing, barre, cardio, strength, pilates, stretch, yoga and more. Plus, for expecting and new mothers, there is also a range of pre and post natal strength classes.  Kate Hudson was working out after the birth of daughter Rani Rose, and says the Mirror played a key role in her success. She even finished a Mirror workout while nursing her baby, posting the results on Instagram.  A lover of Mirror herself, Ellen Degeneres gave each member of her audience a Mirror during one of her '12 Days of Giveaways' shows last year.  Other celebrities who have used Mirror include Alicia Keys, Reese Witherspoon, Jennifer Aniston, Nina Dobrev and Leslie Mann.  The Mirror is $1,495, plus $13 per month for a subscription to all of the classes. “We are producing over 16 new live classes per week,” says Combs. “An Equinox membership in New York is over $200. You’re definitely beating the cost of an Equinox membership. And we also offer financing which makes the mirror as low as $164 a month. A lot of people use that option.”  Mirror is not the first popular at-home workout system. Peloton puts indoor cycling classes in your home, and FightCamp launched at-home boxing classes, bag included. For those who are hooked on spin or treadmill running, Mirror doesn’t offer that yet.  But Combs still believes Mirror is a beast of its own. “I think we’d like to see ourselves as a platform, not just a piece of workout equipment,” she explains. “[Exercise] is the first genre, the next is fashion, beauty – we are a platform for immersive experiences.”  Mirror recently launched a partnership with Tracy Anderson to bring her popular cardio dance and sculpt workouts to users. By the end of the year, Mirror hopes to launch personal training classes, where you can actually interact with your trainer virtually via camera and microphone.  As for the years to come, Mirror hopes to build on its immersive experiences, which could include make-up tutorials or personal styling.  But it seems the future of working out is at home, and who isn’t here for that?


eveningstandard--2019-07-01--Why tennis is this summeraposs smash hit workout

Why tennis is this summer's smash hit workout

In the collective imagination tennis means Wimbledon, crisp linen whites and Williams sister smashes. It also, surely, means the romcom Wimbledon — which I watch probably every six months or so — manicured courts and elegant aces.  So it was disappointing to discover that tennis could also mean me missing ball after ball; me throwing a John McEnroe style-strop as I sent another underpowered shot into the net; and me being hit in the face by the ball I tossed into the air during a “serve”.  In March I stepped on to a tennis court for the first time in more than a decade. During this yawning chasm of time it transpired that I had forgotten how to hold a racquet properly and that tennis lessons were very, very much required. My patient tennis coach — Milton, a former champion now in his 60s who has been coaching community tennis in south London since the Seventies — had his work cut out for him.  My motivation to pick up a racquet was not simply the influence of a romcom and a dilettante’s interest in the grand slam circuit. My Camberwell flat overlooks a jigsaw of pristine courts, radiant as a Slim Aarons photograph. On many evenings I have found myself standing at the window, mesmerised, as tennis players gambolled across them.  Moreover, after years of voguish gym classes in studios styled as nightclubs and presided over by tyrannical instructors who demanded that I “be the pain”, I was disillusioned with exercise. HIIT classes hone muscles but I wanted to be outside. I wanted to play.  Inevitably, I am late to this party: London’s courts are already prime real estate. According to the register Tennis for Free, the capital has more than 2,600 local tennis courts (not including those at clubs like Queen’s). In Burgess Park, where I now play once a week, courts are booked up a week in advance. In Stratford’s Olympic Park the courts are reportedly heaving on weekday evenings and weekends. Milton tells me he coaches in Camberwell morning until evening, seven days a week.  Obviously, it’s brilliant exercise. Tennis whittles the trunk, creating an ironclad core, steely obliques and toned upper arms. Getting low on the court targets the glutes and an hour of tennis is phenomenally efficient cardio.  But it’s also a game, and there’s the thrill of strategy. After years of exercise for vanity’s sake there is something satisfying in finessing a skill.


naturalnews--2019-03-29--Play and lose weight Gamify workouts to make exercising more fun

Play and lose weight: "Gamify" workouts to make exercising more fun

(Natural News) Are you finding it difficult to motivate yourself to work out, even though you really want to lose weight and need to improve your health? Consider turning your boring session of physical exercise into a fun and exciting game, where every pound you shed is an achievement you can brag about.  The process of “gamification” adds the mechanics of a game to an exercise routine or another activity. It can increase the motivation, participation, and dedication of a person to his or her exercise routine.  More and more people are “gamifying” their workouts. With the help of activity trackers and fitness apps, they are turning chores into enjoyable events that they personally want to complete. They also like to show their success stories online.  Gamifying can offer a solution to the increasing lack of interest in doing any sort of physical activity. Studies conducted by research groups and organizations show that many people are not getting enough levels of aerobic and resistance exercises. As a result, the state of their health deteriorates, leaving them more vulnerable to ailments. (Related: Athletes who want to boost their game are recommended to try beetroot.)  A 2018 study by researchers from the University of Iowa exemplified the investigations of gamifying exercise routines and the corresponding effects on physical fitness. The experiment involved office workers who spend at least 75 percent of each working day in a seated position.  Mother Nature's micronutrient secret: Organic Broccoli Sprout Capsules now available, delivering 280mg of high-density nutrition, including the extraordinary "sulforaphane" and "glucosinolate" nutrients found only in cruciferous healing foods. Every lot laboratory tested. See availability here.  All the participants were equipped with Fitbit, a fitness tracker that measures the levels of physical activity of its user. Furthermore, half of them also used a web-based game called MapTrek, where the digital avatar of the user will travel through a map based on the number of steps recorded by Fitbit.  Every week, the members of the MapTrek group engaged in walking challenges to see who could travel the farthest in the game. The other group did not hold such competitions.  At the end of the 10-week-long study, the MapTrek group was shown to take many more steps than the Fitbit-only group. The gaming members also spent more minutes performing physical activity on a daily basis.  The researchers remarked that many of the MapTrek players demonstrated much greater motivation to wear their Fitbit, allowing them to self-monitor their physical activity. Furthermore, while both both groups were unable to sustain any spikes in activity levels, the gaming group cover far more steps than their counterparts.  Dr. Yuri Quintana of the Beth Israel Deaconess Medical Center is one of the researchers who are interested in the potential of applying games to existing practices such as physical exercise. He notes the difficulty of getting people to take up a healthy behavior, much more sustaining that activity over time.  Quintana adds that combining traditional health support services with mobile apps has been shown to help patients stick to healthy lifestyles for longer periods. And while the above-mentioned study focuses on the short-term effects of gamification on the fitness behavior of people, the concept can also be applied to long-term practices.  “Traditional forms of education and communication have shown limited results,” Quintana says. “Gamification shows promise, but long-term studies are needed to find the optimal blend of education and communication methods.”  Proponents of gamifying physical exercise and fitness centers want to get people to consider healthy activities as fun. They want people to seriously ask questions like “Why am I working out?” and “How can this game help me stay active every day?”


naturalnews--2019-07-06--Is faster better How short intense workouts can help you lose weight quickly

Is faster better? How short, intense workouts can help you lose weight quickly

(Natural News) Do you feel like your exercise routine isn’t helping you lose weight? Try high-intensity interval training (HIIT) and sprint interval training. These two short, intense exercises can help you lose weight faster than continuous moderate exercises, according to a study published in the British Journal of Sports Medicine.  For the study, researchers from the Federal University of Goiás in Brazil analyzed previous studies that compared the effects of intense interval training with continuous moderate-intensity exercise over at least four weeks’ time. They used data from 41 studies involving 1,115 people combined for thematic analysis and the results from 36 studies involving 1,012 people.  Interval training is exercise done in alternating short bursts of intense activity, interspersed with short recovery periods. In the study, they classified interval training into two: (1) HIIT, which includes various exercises; and (2) sprint interval training, which includes cycling, running, jogging, and speed walking. The most widely used HIIT routine included four minutes of high-intensity workout followed by three minutes of recovery. For sprints, the most used is alternating four minutes of jogging with 30 seconds of all-out sprint.  Both interval training and continuous moderate exercise reduced overall weight and body fat of the participants over four weeks, regardless of gender or starting weight. However, researchers found that interval training caused 28 percent more weight loss, with sprint interval training being the most effective and efficient way to lose weight quickly. (Related: Just a few minutes of high-intensity exercise offers the same benefits as longer workout sessions.)  Mother Nature's micronutrient secret: Organic Broccoli Sprout Capsules now available, delivering 280mg of high-density nutrition, including the extraordinary "sulforaphane" and "glucosinolate" nutrients found only in cruciferous healing foods. Every lot laboratory tested. See availability here.  The researchers also emphasized the importance of consulting a health expert first before beginning interval training to avoid injuries and cardiovascular stress.  “It is important to be aware of the possible risks and caveats associated with higher intensity training,” the researchers wrote. “For example, it might increase the risk of injury and impose higher cardiovascular stress. Adherence should also be examined as higher intensity protocols can result in higher discomfort.”  Losing weight is not just about exercising. You also need to follow a healthy diet and lifestyle. Here are other things that you can do to shed those extra pounds:  Read up on more natural ways to achieve your ideal weight at Slender.news.