eveningstandard--2019-12-16--These are the biggest fitness and welbeing trends for 2020

Each new year brings with it the opportunity to reevaluate aspects of your life, and naturally many of us will use it as an opportunity to make tweaks to our wellness regimes.  From biohacking to 'active mindfulness' and intuitive exercise, here's are some of the biggest fitness and wellbeing trends of 2020 to guide you on your way.  Next year is going to be all about group training and leading the way is The Foundry, a London strength training studio which has introduced the format to its wildly popular Combine class. The session sees teams of three or four compete against each other for the highest calorie burn or rep count while completing a circuit. Read our full review of Combine here.  Ben Gotting, co-founder and director of training at The Foundry, says: "We have been inspired by team sport and competitive fitness, like The Crossfit Games for example, which has seen a huge surge in popularity. We find the group training environment yields much better results, better compliance and engagement (you don’t want to let the team down!), plus it's more fun, more sociable. Coach Laura Hoggins (aka Laura Biceps) and the team will be sure to high five your efforts at the end!"  And other studios are following suit. DW Fitness First has introduced AGT x Nike, an athletic group training class involving agility drills and metabolic conditioning circuits. Meanwhile, Virgin Active recently added Grid Training to its class repertoire. A new 45-minute high-intensity workout in which people train in groups of two or three to complete a set of calorie busting moves. The club reckons you could torch up to 800 calories per session with the extra fuel from your teammates pushing you to new heights.  In Victoria, 360Athletic offers small, personalised group training - after body composition analysis and a physio screening, should you need it - they even hold social workouts for the gang on a Friday.  The aftermath of London's HIIT fad is seeing a return to slower and restorative movement for some, and as a result, yoga is back on the cards for 2020. But with a twist.  Elevate your flow with some new (well, ancient, really) practices which are having a resurgence. Try Jiriki, a Japanese yoga technique taught by Marie Yagami and created by her father, Yu Yagami, an acupuncturist, chiropractor and yoga practitioner. The movement is designed to reinstate the free-flowing of chi through the body and teach you to listen to your body to find pain, imbalance, misalignments and tension to improve your power of self-healing. Marie will teach her practice at the Spring Revival Sicilian Manor Retreat with Balance Holidays in May, and will offer a taster workshop for the practice in April ahead of the retreat.  Head to TriYoga for Yoga Nidra, a floor-based practice during which you're covered with blankets. Yoga manager Genny Wilkinson Priest, explains, "Yoga Nidra, is state of conscious deep sleep, it's a simple yet profound technique that unwinds the nervous system and induces complete physical and mental relaxation with inner awareness. It's one of the fastest-growing in the world today and doesn’t try to fix anything, instead, through deep heartfelt listening and welcoming, it allows many problems of the body and mind to find harmony and resolution."  Or why not partake in Yoganuary, Cat Meffan has launched the challenge which encourages yogis to practise every day for the month of January via her yoga membership platform Soul Sanctuary. Members will receive 31 videos throughout the month for a subscription of £22.  Chances are you've heard people talking about biohacking, but if you're not quite sure what it is, you're not alone. Frankly, it's where wellness gets geeky. Biohacker Dave Asprey and founder of Bulletproof Coffee, claims he will live to 180 thanks to his biohacking ways (which includes things like stem cell treatments). He describes it as "a systems-thinking approach to our own biology".  And 2020 is the year it's set to go mainstream on this side of the pond. London hosted its first Health Optimisation Summit this summer which focused on biohacking and preventative healthcare and drew experts and scientists from all over the world, and another bigger event is already planned for next year.  The UK now also has its very first biohacking clinic. Bioscientist and Cambridge graduate Kasia Zajkowska opened Bellecell, a futuristic spa-cum-clinic this year in Mayfair which calls itself "the home of molecular wellness" and offers personalised regenerative programmes using bioanalysis, genetic testing, colonic hydrotherapy, IV infusions, carboxytherapy and ozone therapy. All aimed at achieving optimal health.   A number of London studios are incorporating elements of mindfulness into their usual calorie-busting workouts.  Last summer, Gareth Bale opened mindfulness rowing studio Rowbots, where instructors teach elements of “mental resilience” in classes, such as shorter, power-based rounds designed to boost productivity and longer stamina work to improve focus.  Rathbone Boxing Club meanwhile is launching its own Beat the Blues initiative. Kicking off on Blue Monday (January 20), the club will offer free classes and self-training designed to encourage what they are calling "active mindfulness".  Founder Manya Klempner says: "Many of us find it difficult to meditate or to practice mindfulness in its traditional manner. Due to the nature of boxing, which requires 100 per cent focus and concentration, it allows people to check out of their lives for an hour. For many of us, it’s the only escape we can justify. It’s active mindfulness, effectively."  Expect more of these conscious workouts. Barry's Bootcamp has just hired its first mental health consultant, who will help to educate trainers on how to deal with issues surrounding mental health at the studio.  Our obsession with fitness tech isn't going anywhere in 2020, but it's going to be more focused on recovery than caloric burn.  Ben Leonard-Kane, founder of London boxing studio Flykick, says: "From the start of this year, I have placed an increased emphasis on sleep – as it is such an important factor in mental, emotional and physical health. In 2020, I want to take this a step further and look at recovery in more depth. Simply taking the day off from training isn’t always enough to sufficiently recover a lot of the time."  So he says he'll be using Whoop to do this, the strap tracks your energy expenditure 24/7 and then calculates your overall "Daily Strain".  "It quantifies when and the degree to which I will have recovered each day depending on whether I have trained or not, how I have slept, how much passive movement I have done, etc."  Blindly taking supplements is pointless unless you know what your deficient in in the first place, nutritionist Kim Pearson previously told us, but targeted supplementation can have its value.  And given 2019 was the year that we all started getting tested, with the explosion of DNA kits for example, personalised supplementation is only set to grow next year.  Bioniq uses blood testing to suss out your current deficiencies, then creates a patented Swiss micronutrient mixture specifically formulated with what you need more of to be taken twice a day. The service costs £250 per month and includes two blood tests (before and after) and a consultation with a nutritionist over the phone to talk you through your results.   Surfing retreats have been steadily growing in popularity over the last few years, and this is only set to soar in 2020 when the sport will be included in the Summer Olympics for the first time.  For those wanting to practice closer to home, and who are not fortunate enough to live next to a beach, there's The Wave, an inland surfing venue in Bristol which uses Wavegarden Cove technology providing over 1,000 waves an hour. Predicting high demand, a second, The Wave London, is scheduled to open in 2023.  There's no need to trudge to the gym in the freezing cold when the temperatures start to plummet this winter, because everyone sensible will be taking their exercise regime in-house.  Pinterest reported a whopping 1423 per cent surge in searches for "simple weight training exercises" in November, while searches for "core exercises" jumped 694 per cent, searches for "at-home HIIT workouts" rose 290 per cent and those for "indoor workouts with no equipment" were up 91 per cent.  Spin fanatics with the cash to splash can step it up and turn their living rooms into private indoor cycling studios with the help of either a Peloton bike (£1,990) or Technogym's competitor (£2,450) which offers cycle classes with either 1Rebel or Revolution. It's a lot to cough up upfront, though both do offer finance packages for £56/ month or £71/ month plus classes.  If 2019 was the year that diet culture died a death, next year is going to be all about creating a healthy relationship with your training regime. Enter intuitive exercise.  Fitness influencer Tally Rye will publish her new book Train Happy in January, which she says is designed to get your fitness routine back on your own terms, making it self-care rather than self-punishment. It's all about listening to your body and includes a 10-week training plan.  Workout app Fiit says it identified a lack of support and information for new mothers when it comes to exercise and so has just launched Fiit Mum, a platform which has been designed by five postnatal fitness experts and a pelvic health physiotherapist and aims to support mothers in restoring their strength and confidence after giving birth.  Olympian and World Champion Dame Jessica Ennis-Hill has also launched her own app, Jennis Fitness, which specialises in pre and post natal workouts and features special exercises for each trimester, as well as a stage-by-stage recovery plan leading up to 24 weeks, starting with gentle routines to help rebuild core stability and those all-important pelvic floor exercises.  Buump Active meanwhile looks to connect new mums looking to get active and allows them to train together and share their fitness goals.


fortune--2019-09-24--Peloton for All The High-End Fitness Companys IPO Hints at a Tesla Strategy

Peloton for All? The High-End Fitness Company’s IPO Hints at a Tesla Strategy

Since its launch in 2012, Peloton, the exercise equipment and online instruction company, has courted the Equinox crowd far more than those who prefer a more budget-friendly Planet Fitness membership. While Peloton's $2,245 stationary bikes (including delivery) have been gleefully pilloried as symbols of coastal elitism, with the company expected to launch an initial public offering of shares of its stock this week, the IPO filing hints at a future with a far broader customer base.  Call it the Tesla strategy: Hit the high-end, high-profit portion of the market first, then go broader.  In addition to its hardware, Peloton's primary product is a $39 per month subscription to classes streamed directly to their machines' built-in screens. The company's first mass market product, Peloton Digital, was released in its current form in 2018. The less expensive subscription delivers yoga, running, and live cycling classes to phones or tablets for $19.49 per month, and doesn't require an expensive Peloton fitness machine.  The brand is still fostering a sense of exclusivity: Peloton Digital lacks some key social features of a full-fledged Peloton equipment-and-membership combo. Digital members can’t compete with Peloton bike owners in performance rankings, and Peloton’s instructors won’t give digital-only subscribers live shout-outs during a class—a coveted prize for the brand’s most avid fans.  That’s not a dealbreaker for fitness buffs who want the live instruction but prefer to pair it with a more budget-friendly machine, like the $345 Peloton-alternative bike from Amazon that one blogger chose.  In its IPO filing, the company says 511,000 of its current subscribers own Peloton bikes and pay $39 per month for a full membership, while 102,000 are digital membership only. That could be substantial enough to make potential investors' hearts race a bit faster as they weigh whether the company can justify the $8 billion valuation it’s seeking in its IPO. Peloton is a coveted but niche brand. Investors would certainly prefer it to be the category’s Apple, with cachet and a huge market.  And the company is still moving ahead with new products featuring stunningly high prices, like a treadmill that retails for $3,995.  There is some risk that cheaper products could cannibalize Peloton’s higher-end offerings, which could hamper its path to profitability. The company says its profit margins on content for full members is about 40%, which would mean it’s nominally losing money on those $19.49 digital subscriptions. But an expanding subscriber base would raise margins. Peloton also regards Peloton Digital as something of a loss-leader, since it “provides users an opportunity to try Peloton content before they purchase a Connected Fitness Product.”  The company says its fastest-growing market segments are people under 35 years old, or with household incomes under $75,000. It also says that “a significant and growing portion of our members access our platform through Peloton Digital.” That may mean a growing proportion of its subscribers are digital-only. Full memberships also include access to the digital service, though, so it might simply mean more full members are streaming classes away from their machines.  Digital subscription growth would be a positive indicator for one of Peloton's many ambitions. The company's IPO filing describes it not just as a fitness, technology, apparel, and "experience" provider, but as a media company. And for that part of the play to work, Peloton will have to welcome the masses.  —The cheapest mobile plans for your iPhone 11  —The second episode of the Bill Gates Netflix documentary is the one to watch  —‘Security’ cameras are dry powder for hackers. Here’s why  —You can now pay cash when shopping on Amazon. Here’s how  —‘Call of Duty: Mobile’ launching Oct. 1  Catch up with Data Sheet, Fortune's daily digest on the business of tech.


naturalnews--2019-02-03--Why physical fitness is crucial for survival and why all preppers need to take good care of their b

Why physical fitness is crucial for survival (and why all preppers need to take good care of their bodies)

This one should be self-explanatory. Intense physical exercise will allow you to achieve and maintain peak physical condition, and prevent the onset of any chronic health conditions. It can even allow you to better engage in physical or manual labor when the situation calls for it. These situations don’t even have to be emergencies. They can be as simple as gardening, assembling furniture, or carrying heavy packages up a flight of stairs. With the right exercise, soon enough you will be able to do more difficult tasks with much less effort. (Related: Physical preparedness is a way of life: Regular physical labor improves your health and chances of survival.)  Criminals and desperate folk often look for people they can easily overpower. Those who look weak, small, or frail tend to make easy targets. Of course, looks aren’t everything. Even if you happen to be small in stature, you can still learn how to defend yourself. Some of the best forms of self-defense are Muay Thai, boxing, and Brazilian Jui-Jitsu. Muay Thai is possibly the most effective striking system in the world, while Brazilian Jui-Jitsu how to get your attacker to the ground and make them submit. Boxing teaches you how to land devastating blows while evading your opponent’s attacks.  The power of the elements: Discover Colloidal Silver Mouthwash with quality, natural ingredients like Sangre de Drago sap, black walnut hulls, menthol crystals and more. Zero artificial sweeteners, colors or alcohol. Learn more at the Health Ranger Store and help support this news site.  Learning your body’s limits is one thing. Being able to reach them is another. Of course, it is important to know your limits. Regardless of what the movies tell you, an adrenaline rush will not magically save you when SHTF. It will give you a boost, but you will probably not be capable of pulling off superhuman feats of strength, especially if you’ve been living a mostly sedentary life prior to that moment. The adrenaline will also wear off eventually, leaving you with very sore and tired muscles. However, if you are capable of reaching the full extent of your body’s limitations, physical feats that previously would have taken an adrenaline rush to accomplish can become regular tasks you can do with ease.  Cardiovascular fitness and endurance is incredibly important to survival. If you are able to walk or run for hours at a time, you will have an advantage when it comes to fleeing a disaster zone. You will be able to maneuver over harsh terrain with more ease than the average person. If your path is blocked, you will have the agility and stamina to find other routes around the obstacle.  Learn more ways to improve your chances of survival by going to Survival.news.


naturalnews--2019-06-29--Physical fitness equals brain fitness for older men according to study

Physical fitness equals brain fitness for older men, according to study

(Natural News) Brain function tends to decline with age. The good news is that exercise is found to boost brain health, especially for aging men. A study published in the Journal of Applied Physiology revealed that older men who exercise regularly saw better improvements in their cognitive function or executive function than older women. Executive function refers to a person’s ability to focus, pay attention, and manage time.  Researchers from York University and McGill University in Canada observed men and women with an average age of 67, who reported their daily physical activity level during the study. They also reported their height, weight, age, sex, and resting heart rate, which the researchers used to measure their cardiorespiratory fitness. Cardiorespiratory fitness measures the amount of oxygen in the body and how well it is delivered to the muscles during exercise. Fitness levels can also affect the brain’s gray matter, which determines cognitive function. In addition, the researchers conducted brain imaging tests to record the participants’ nerve function both within specific brain networks and among all networks.  Although the women exhibited higher local network efficiency and lower global network efficiency, the men saw greater improvements in cardiorespiratory fitness. This suggested that gender makes a difference in the overall effect of exercise on the brain.  “Our findings that [cardiorespiratory fitness] is associated with brain function in a sex-dependent manner underscore the importance of considering sex as a factor when studying associations between exercise and brain health in older adulthood,” wrote the researchers.  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.  Older people may need at least 52 hours of exercise over six months to improve their reasoning and processing skills, according to a study published in the journal Neurology: Clinical Practice. The exercise can even be low-intensity as it has the same benefits – if it’s done for this duration.  The study assessed all randomized controlled trials that studied seniors who worked out for at least four weeks. Their memory and reasoning skills were compared with those who did not exercise. The researchers gathered 98 studies with more than 11,000 participants in total. Fifty-nine percent of the participants were deemed clinically healthy, 26 percent had signs of mild cognitive impairment (MCI), and 15 percent had fully developed dementia.  The most common type of exercise tested by these studies was walking. Some studies used other forms of aerobic exercise, such as cycling or dancing, while others assessed the effects of aerobic exercise combined with strength or resistance training. Other studies examined strength training alone, while several used yoga or tai chi.  The current study’s researchers found that those who exercised for at least 52 hours over an average period of six months processed information better than those who didn’t. This effect was seen in both clinically healthy participants and those who had MCI. In addition, healthy participants improved their executive function.  Those who only exercised for 34 hours over the same period did not reap any benefits – regardless of whether they were healthy or had MCI or dementia.  As for exercise types, the researchers found that all – including aerobic, strength training, and mind-body practices like yoga – were equally beneficial for the thinking skills of older people.  Based on these results, the researchers concluded that only the duration of exercise could improve cognitive function among aging people. They also suggested that a longer-term exercise program may be needed to reap its benefits on thinking skills. (Related: Research finds exercise increases brain size, memory function as you age.)  Read more articles on how exercise benefits the brain at Brain.news.


naturalnews--2019-11-21--Fitness and your circadian clock: Is a late-night jog better than an early morning walk?

(Natural News) Many people go for a jog or walk early in the morning, but research suggests that it may be better to exercise in the evening. Two studies published in the journal Cell Metabolism confirmed that the circadian clock plays an important role in how the body responds to physical activity.  For both studies, the research teams looked at the link between the time of day and exercise performance in mice. To do this, the researchers first translated mouse timing to human timing, since the animals are nocturnal. They determined the active phase (morning) and resting phase (evening) of the mice instead of using numbers on the clock.  For the first study, researchers at Weizmann Institute of Science in Israel and the University Grenoble Alpes in France put mice on treadmills at various times of the day. They measured the physical exertion of the mice with different exercise intensities and routines.  Their results showed that the mice that went on the treadmill in the “evening” or toward the end of their active time exhibited about 50 percent improvement in exercise performance compared to the “morning” routine. Moreover, the researchers saw higher levels of a metabolite called ZMP in mice that ran in the evening. ZMP is known to increase the metabolic activity of tissues.  The researchers compared these findings in mice with 12 humans and found that the participants expended less energy when they exercised in the evening than in the morning, which meant better exercise efficiency.  For the second study, researchers at the University of California, the University of Copenhagen in Denmark, and Karolinska Institutet in Sweden looked at how the mice’s tissue changed during exercise. They analyzed the way sugar is metabolized and how fat is burned. To do so, they also put mice on treadmills.  The researchers discovered a protein called hypoxia-inducible factor 1-alpha (HIF-1a). This protein plays a role in how cells respond to oxygen levels in mammals. They found that during exercise, the body activated this protein in various ways and different times of the day.  In addition, they found that the HIF-1a levels decline depending on the time of day. In mice that exercised in the morning, their HIF-1a pathway was activated, which helped them exercise better.  While these findings are promising, both research teams noted that these may not be easily translated to humans because of some people are night owls, while others are early birds. (Related: Why you must reset your circadian clock to live a healthier, happier life.)  Your circadian clock is linked to the light-dark cycle, or how many hours of day and night are there. This enables you to anticipate and prepare for precise and regular environmental changes such as when to eat and sleep.  These clock genes, which are found throughout the nervous system and peripheral organs, also play a role in DNA repair, fertility, and the effectiveness of medications. Therefore, if the body does not receive these signals, your circadian rhythm can be completely thrown off.  Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. They respond primarily to light and darkness in an organism’s environment and are driven by biological clocks.  Circadian rhythms can affect sleep-wake cycles, the release of hormones, eating habits and digestion, body temperature, and other essential bodily functions. Biological clocks that run fast or slow can result in disrupted or abnormal circadian rhythms, which have been associated with various health problems. These include bipolar disorder, depression, diabetes, obesity, seasonal affective disorder, and sleep disorders.  No matter the timing, exercise provides many health benefits when done regularly. Learn more at Slender.news.


newsweek--2019-01-28--Reach Your 2019 Fitness Goals with These Tools and Apps

Losing weight and toning up is one of the most popular New Year’s resolutions around. If you’ve tried to tackle weight loss and overall fitness goals in years past but keep coming up short, these five tools might help you finally hit your mark. Best of all, you can save an extra 15% on all of them with the coupon code NWSHOP15.  You can stream the benefits of a personal trainer and nutrition coach right to your TV, laptop or smartphone with this fitness streaming service. It has tailored plans for any fitness goal, like losing weight, improving overall nutrition and gaining more impressive muscle tone. You’ll see results from training just 30 minutes a day, five days a week, and delicious recipes will keep you on track in the kitchen. Save an additional 15% off with code NWSHOP15.  If physically arriving at the gym is one of the toughest challenges you face, the BodyBoss 2.0 can help you earn results fast with its ultra-portable home gym. It simulates the same bulky equipment you’d see at the gym, but it folds up to easily fit under a bed or in a closet. You can perform more than 300 exercises with the included resistance bands and weighted handles, and the gym comes with online trainers to inspire you on your road to fitness. Save an additional 15% off with code NWSHOP15.  Elliptical trainers are great picks for anyone seeking a low-impact, high-intensity workout, and Joyus’s trainer is small and affordable enough for almost anyone to own. You can use it while standing or when you’re seated, and if you add the included resistance tubes you’ll enjoy an upper body workout as well. Save an additional 15% off with code NWSHOP15.  This innovative tool uses gentle vibrations to burn extra calories while you’re lunging, squatting or working on flexibility. The oscillating movements stimulate the cells in your bones and muscles to burn fat, reduce back and joint pain and increase your strength and flexibility. Save an additional 15% off with code NWSHOP15.  Fighting to reach your goal weight is tough, but you’ll have things a little easier with a lifetime subscription to Live Streaming Fitness. Daily streaming and on-demand fitness classes offer diverse workouts in cardio, strength training, yoga and more. Since you can’t outrun a bad diet, you’ll also have access to certified nutritionists who will help you turn healthy eating into a lifetime habit. Save an additional 15% off with code NWSHOP15.  This lightweight, travel-friendly gym helps you tone up at home or on the go. It only weighs two pounds, but it produces up to 15 pounds of resistance with 39 inches of extension. You can unfold it and use it anywhere to build lean muscle in your back, legs, and arms for a balanced body that can powerfully take on each day. Save an additional 15% off with code NWSHOP15.  Jumping rope is a simple yet surprisingly effective cardiovascular workout. The Crossrope Get Lean Jump Rope Set has interchangeable light and heavy ropes that make your workouts harder as you get stronger. A protective coating lets you use your rope on any surface without it breaking or fraying, and it’s easy to pack along and use on business trips or vacations. Save an additional 15% off with code NWSHOP15.  You’ve probably noticed resistance cable machines at the gym, but you can get the same intensity in a home workout with this resistance door gym. This easy at-home exercise solution lets you train in full-body style, with a high or low center of gravity and bilateral training options to work all of your muscle groups equally. It works on any size door, and you can set it up fast and take it down in seconds when you’re done. Save an additional 15% off with code NWSHOP15.


newyorkpost--2019-06-03--Sorry fitness fanatics Your 10000-step goal is bogus

Sorry, fitness fanatics: Your 10,000-step goal is bogus

Since the dawn of our Fitbit, step-tracking culture, we’ve been programed to strive for 10,000 steps a day — and to feel guilty if we haven’t hit that daily benchmark.  But a new study out of Harvard Medical School says that less may be more when it comes to walking.  The study published in the Journal of American Medical Association Internal Medicine says that notching only half of that 10,000 number is linked to a decreased risk for early deaths in older women.  And the benefits might even flatten out after about 7,500 steps, making those extra 2,500 paces futile.  “You don’t need to get a lot of steps to see benefits in mortality rates,” co-author I-Min Lee, an epidemiologist in the division of preventive medicine at Boston’s Brigham and Women’s Hospital, tells The Post. “People are hung up on the 10,000 number. They diligently try to get that number because it’s conventional wisdom, but it’s fun to question conventional wisdom.”  The study followed 16,741 women from ages 62 to 101 for four years. The women wore trackers to measure their step count and speed during their daily activities for at least seven consecutive days. (They didn’t wear the trackers while sleeping or doing water-based activities.) Throughout the study, they reported to researchers on their lifestyle, diet and medical histories. Of the group, 504 women died during the four-year time period.  Researchers found that women who averaged about 4,400 steps a day had significantly lower mortality rates than those who took only about half as many daily steps. The most active group — those who reached 7,500 or beyond — had a decreased mortality rate, but no added benefit came with hitting the 10,000 mark.  “For the people who do nothing at all, the goal is modest,” Lee says. “Even if you take 2,000 more steps, you will live longer if you step more. People who want to do more are better off, but the benefit seems to level off at 7,500.”  Perhaps the most shocking tidbit that spurred her research was the origin of the 10,000-steps-a-day prescription.  That bit of wisdom didn’t come from an exercise science lab, Lee learned. Rather, that figure was plucked from a Japanese marketing campaign from the 1960s hawking an early incarnation of the pedometer.  The device, invented before the 1964 Tokyo Olympics to promote movement, was called a “manpo-kei.” In Japanese, “man” means 10,000, “po” means steps and “kei” means meter. Together, it was the 10,000-steps meter. The campaign solidified what we now consider fitness gospel.  Since the study looked only at mortality and not quality of life, there’s still more research to be done. Even so, Lee isn’t discouraging anyone from putting extra mileage on their sneakers.  “I think it’s encouraging that you can get significant health benefits with less steps,” says Lee. “But if you do 10,000 steps, then more power to you.”


sputnik--2019-02-23--Work Never Stops Maria Sharapova Shows Off Her Fitness Training Routine

Work Never Stops: Maria Sharapova Shows Off Her Fitness Training Routine

Sharapova was captured on video training under the guidance of a coach. She was doing squats with a weight and a special elastic band on her legs. Then the athlete pulled weights while harnessed to a chain, exercised on a gym ball and finally working on her abs. "Work never stops", the tennis player added in the comments to the video.


thedailyrecord--2019-01-18--Inspirational Vale woman Lisa is changing lives through fitness

"Inspirational" Vale woman Lisa is changing lives through fitness

An “inspirational” Vale mum who has helped people reign in health problems and overcome confidence issues through fitness has marked a year in business.  And to top of a successful first 12 months, Lisa Milton has moved her Fit-In exercise school to its own premises.  Clients of the 36-year-old have heaped praise on her for changing their lives thanks to the empowering fitness classes.  Lisa launched the business in January last year after being a stay-at-home mother for four years following the birth of her daughter Emily.  Thanks to support from Alexandria Department for Work and Pensions’ business gateway programme, as well as her own determination to succeed, Lisa was able to start her dream project.  Now, one year on, the YMCA qualified fitness instructor, says she is shocked by how quickly she has been able to secure her own premises.  She told the Lennox Herald: “It’s great to give everybody a proper home, I get a lot of regulars now and people are adding on every week.”  Lisa’s goal was to create an atmosphere where anyone - regardless of their fitness experience - could feel welcome.  “I want it to be a place where everyone felt they could fit in. Many people will get in touch and say they have never been before and are a bit worried.  “I tell them it’s a nice atmosphere and I work with them on a one-on-one basis to make sure I get to know everyone individually.  “There are many people out there who would like to make the first steps to coming along but are nervous because they think it might be cliquey or intimidating but if you’ve never done it before I want to make you feel at ease.  “I’ve had people with different health problems who I’ve seen slowly build up their confidence.  “I have seen so many changes in people from when they first come to the classes - it actually makes me feel quite emotional thinking about it.”  And 54-year-old Caroline McNaught from Bonhill heaped praise on the instructor for “changing her life”, making her more confident with physical activity and socialising.  She told the Lennox Herald: “I started the classes in June 2018. Before that I had been out of work and fitness for 10 years for a number of different reasons.  “My daughter suggested I try the class and since then I have lost just under two stone.  “I’m also type two diabetic. My blood levels are back to normal and my cholesterol is back to normal since joining.  “I started with just one class a week and now I take three.  “Lisa is fantastic. She is such an inspiration and very encouraging.  “Because of the classes I’m back out socialising and doing everyday things like shopping have become much easier. It’s changed my life.”  Suzanne Gallagher, 41, agrees. She said: “I started the classes in February last year. It has helped me in so many ways with confidence, motivation and it has boosted my morale.”  Lisa has now expanded to offer classes for children and young people aged from five and is also hoping to recruit more instructors for classes such as yoga.  She said: “I’m now taking kids classes as well. I have done courses in physical activity and exercise for children. It’s fantastic. That is something I have wanted to do right from the start when I first started training.”  Fit-In is now based at 125A Bridge Street Alexandria.


thedailyrecord--2019-04-09--Pupils from Hardgate Lochrutton and Springholm Primaries learn to box with Stewartry Boxing and Fit

Pupils from Hardgate, Lochrutton and Springholm Primaries learn to box with Stewartry Boxing and Fitness Club

Primary seven pupils from the Hardgate, Lochrutton and Springholm partnership learned how to box at Stewartry Boxing and Fitness Club in Castle Douglas.  The coaches taught them the basic punches in boxing, such as the left and right hook, and how to dodge and weave. They also got to have a go at hitting the punch bags and wearing the pads worn by the coaches.  Pupil Andrew said: “This was a good way to relieve stress.”  The youngsters also had the chance to do fitness activities such as obstacle courses and core exercises which were enjoyed by Gwen.  To learn how to dodge and weave, they got into pairs and one partner stood against the wall and dodged whilst the other threw a tennis ball at their partner.  Stewartry Boxing and Fitness offers boxing and fitness classes in Castle Douglas suitable for all levels of fitness, including junior boxing, youth boxing, adults boxing and women’s boxing as well as HITT and power circuits.  It is run in a purpose-built gym in King Street by Castle Douglas lads Dennis Broadhurst and Darren Tait and classes are offered every weekday afternoon and evening as well as on Sundays.  For more information, see www.facebook.com/stewartryboxing/ or contact Dennis Broadhurst on 07482675467 or Darren Tait on 07545149495.


thedailyrecord--2019-09-11--Weight-loss Ron sheds SEVEN STONE in a year thanks to fitness classes

A Bridge of Allan pensioner has lost nearly seven stone over the last year by taking part in fitness classes and watching what he eats.  Retired seed technologist Ron Don (68) currently has to lose two further stones to reach his target weight of 10 stone 6Ibs.  For more than 20 years Ron had high blood pressure, but following an annual assessment at Bridge of Allan’s hypertension clinic in June 2018 his GP Niamh Mullins expressed concern with him putting on a stone in weight over the previous year.  Ron, of Cornton Road, however agreed to be referred to the Fit4Life class at Stirling’s Peak Sports Village and he attended his first appointment the following month.  He also changed his diet cutting down on carbohydrates like bread, pasta, pastries and biscuits.  His job had involved travelling and staying in hotels with food and drink laid on. But taking on the Peak fitness classes, he explained, was a turning point.  Ron said: “The GP referral scheme at the Peak gave me the kick-start I needed. I had never been in a gym before and never taken part in organised exercise since my school days more than 50 years ago. Since July last year I have become a gym regular.  “At first I thought it was going to kill me, especially the spin classes, but they demonstrated how unfit I was and convinced me of the need to improve.”  He now grows his own vegetables on an allotment in Bridge of Allan and most days attends the Peak for either the gym or fitness classes.  Ron added: “After a year of attending the Peak, I have plucked up the courage recently to attend cardio dance, yoga and body balance classes.  “This would have been inconceivable earlier in my weight loss journey as I was so self-conscious about my lack of co-ordination, flexibility and weight.”  Click here for more news and sport from the Stirling area.


thedailyrecord--2019-11-04--Rangers launch free Fit Bears fitness app to try and get supporters to workout and ditch the pounds

Rangers fans are being encouraged to shed the pounds after the Ibrox club launched its free app Fit Bears.  Fit Bears – the first of its kind in Scotland – was released by the Rangers Charity Foundation and will motivate supporters to compete against each other in a fitness league for prizes.  Launched with support from strikers Jermain Defoe and Alfredo Morelos , the app also enables fans to keep up to date with all the latest news, social media and videos from the club and foundation.  To celebrate the launch of Fit Bears, the fans who top the fitness league for December and January will win a signed Rangers first team shirt and runners up will win a Garmin Wristband.  Rangers Charity Foundation director, Connal Cochrane, said: “The Foundation is dedicated to using the power of football for good and promoting healthy lifestyles among its supporters and the wider public – something reflected in our community programmes, which are delivered to children and adults throughout Glasgow.”  Dr Alex Fenton, Fan Fit Founder and Lecturer in Digital Business at the University of Salford Business School, said: “It’s great that Rangers has become the first football club foundation in Scotland to sign up to the app.  “The aim is to create some friendly competition amongst fans and really encourage them to get moving and do more exercise.  “We’d encourage all Rangers fans to download it to get club and foundation info and updates but also to join in with the Fit Bears’ fun and experience the features we’ve added.”


theguardianuk--2019-02-15--Running is the hot new fitness trend only now you pay for it

Running is the hot new fitness trend – only now you pay for it

ClassPass is a gym class subscription service that is basically like the Netflix of fad exercise trends. For a monthly fee you can arrange a series of one-time stints doing every imaginable workout: from pole dancing to hydrospinning.  So its recent announcement of the fastest-growing category on the platform in 2018 may surprise you: it’s the boring old treadmill. Offerings like interval classes from the Mile-High Run Club and something called “Tread ’n Shed” at Crunch Gym were particularly popular, but basically they all involve running indoors in a treadmill pack while an instructor intones mantras, shouts encouragement, and critiques your running form.  Yes, it seems we’ve exhausted every possible exercise trend, from bikram yoga to SoulCycle, and now we’ve finally come full circle. Running is the hot new fitness trend – only this time it somehow costs lots of money.  It’s a trend that is being reflected across the world of fitness. Running classes at the fancy gym Equinox have amassed such a following that the chain is opening a line of treadmill-only studios. The “precision running labs” are, more or less, darkened rooms full of people running in place at the whims of a fiery, toned instructor. Under the supposedly appealing promise that “you don’t have to go outside to blaze new trails”, Equinox, ever on-brand, provides an exclusive running environment, transforming a run to “an out-of-body experience with immersive light and sound” and “air enriched by an O2 vaporizer” – because what kind of loser breathes regular, un-enhanced oxygen?  Thanks to the superhuman amenities and hands-on coaching, a single hour-long treadmill course can run about $35 a pop – compared with the outdoor running price of “free”. The price has not been off-putting: locations have already opened in Santa Monica, California, and Chestnut Hill, Massachusetts, and they will be followed this spring by New York and Los Angeles.  But you don’t need to live near a studio to pay someone to tell you to run. Peloton, the company best known for selling hi-tech exercise bikes, has expanded into the running market as well. Its prestige offering is the Tread, a touchscreen-enabled treadmill that lets you stream live and pre-recorded fitness classes from the Peloton studio.  Featuring a shock-absorbing slat belt, a 32in HD touchscreen and a carbon-steel frame, this $4,000 machine, which also requires a $40-per-month membership to stream classes, is garnering rave reviews. (The Verge reviewer Lauren Goode called it the treadmill “I want but can’t afford”). It has competitors, too: Life Fitness sells another software-enabled machine for upwards of $2,600, while NordicTrack, the home-fitness brand of early-90s fame, makes one for $3,000.  If you want, there are even more ways to spend your money as the running sector continues to grow, with new, “disruptive” technologies (as if an uneven sidewalk weren’t disruptive enough). There’s Zwift, a treadmill with a screen that offers avatar runs on virtual courses, and IPO, a machine whose belt keeps up with your natural pace.  Will the running resurgence ultimately lead the treadmillers outside to the trail, for them to discover you can run almost anywhere for nothing? Or will we keep rotating through the cultural vortex, iterating our way through its cycle? Best not to overextend yourself looking for answers – try as you might, you can’t outrun a trend.


theguardianuk--2019-12-02--One step at a time: how to improve mental health through fitness

When you are struggling with your mental health, getting active may be one of the last things you feel like doing. But if you can muster the energy, evidence shows that exercise has a powerfully beneficial effect. One 2019 study, published in JAMA Psychiatry, found that physical activity is an effective prevention strategy for depression. Another 2015 paper found that exercise can be as helpful in treating mild to moderate depression as antidepressants and psychotherapy.  “We have known for a long time that exercise promotes physiological and neurochemical responses that make you feel good,” says Prof Nanette Mutrie of the University of Edinburgh’s Institute for Sport, Physical Education and Health Sciences. When we exercise, the brain releases endorphins, as well as dopamine and serotonin. “Very often, these same chemicals form part of antidepressant drugs,” she says.  There is also a psychological component to exercise that makes us feel good, says Mutrie. “When you’re exercising, you are improving your self-esteem, mastering a new task and meeting new people. All of this forms part of the mix. There’s this synergy of positive things that is happening.”  If you are struggling with your mental health and are anxious about exercise, the best advice is to start small. “Your goals should be really achievable,” advises Sarah Overall, a London-based personal trainer who is qualified to take referrals from the NHS. “Take it slowly and be proud of every step you take.” She also says you will have setbacks along the way and shouldn’t feel discouraged. “Fitness isn’t linear,” she says. “You can go for a run one day and feel OK, and the next time feel rubbish.” She suggests exercising with a trusted friend, so that you have someone to check in with if you are feeling anxious.  Mutrie suggests a simple walking programme. “Aim to increase the amount you are walking over the course of a month. Start with walking for 10 minutes a day and gradually up it.” Most smartphones now have pedometers, so you can track your steps: 7,000 steps a day is a good target to set yourself, with the aim of eventually increasing it to the government recommendation of 10,000 steps daily.  Jermaine Johnson, another personal trainer who often trains clients with depression and anxiety, suggests avoiding cardio. “That can raise the heart rate and fuel your anxiety,” he says. Instead, he suggests that you try strength training. “I’ve trained people with depression who’ve said weightlifting made a big difference.” Because you can measure your progress with weight training – heavier weights or more repetitions – you will be able to see how much you are improving, which could lift your mood.  You don’t have to exercise all the time. “If you want to optimise your exercise regime for your mental health, according to our research, exercising for 45 minutes at a time, three to five times a week, has the most beneficial mental health effects,” says Dr Adam Chekroud of Yale School of Medicine. He is the co-author of one of the biggest studies into exercise and mental health, which looked at 1.2 million adults in the US. He says that cycling and team sports will give you the biggest boost, but even walking or doing household chores are better than nothing.  It’s a good idea to pick times when gyms are less busy, so you won’t feel like you are being watched. “Speak to the gym manager and ask them about their quiet times and quiet areas,” Overall says. If you’re able to slip away from work, gyms are generally quiet in the mid-afternoon. Plus, you won’t have to drag yourself out of bed at the crack of dawn. “If it’s dark or rainy, it can be hard to get up early, especially if you’re struggling with depression,” she says.  Just being in nature has also been shown to have beneficial mental health effects. “You need sunlight for vitamin D, and vitamin D lifts your mood,” says Overall. Look for a Green Gym near you: these free, conservation-based workouts are a great way to meet people in your local area, if you’re feeling lonely; sign up and you could be planting trees or sowing seeds alongside other participants. Beyond that, the mental health charity Mind has a directory of fitness classes and other outdoor activities on its website (mind.org.uk), many of which are free.  If you feel up to being around other people, group exercise can help. “When it comes to depression or stress, these conditions have a biological underpinning, but they also have social components,” Chekroud says. The sense of community you feel as part of a sports team can have a brightening effect on your mood. “It takes the attention away from the individual person,” says Johnson. And if you end up feeling overwhelmed or anxious in the class, it is fine to leave early. “You always have the option to leave. I’ve had people who’ve walked out of my classes,” he says. “That’s fine.” If you’re feeling very anxious before a class, give the trainer a heads-up that you’re not feeling great, and might slip out early – and pick a spot near the door for minimum fuss.  Johnson recommends starting with a yoga or a barre class, rather than a circuits class, as often these involve partner-work, which can be difficult for those with social anxiety. Whatever you are doing, pick a beginner’s class: now is not the time to throw yourself into Bikram yoga. “If a class is too intense, you’re going to feel like you’re doing badly, and you may end up feeling worse than you did when you arrived,” Johnson says. “That is definitely not the goal.”  Anyone struggling with body dysmorphia “should avoid gyms, as they are full of mirrors”, says Overall. “Instead, take things outside if you can.” Try jogging or doing a high-intensity interval training workout in the park. If you are in recovery from an eating disorder, Overall recommends creating an exercise plan under the supervision of a mental health professional, to avoid overdoing it. “Otherwise, it’s like an alcoholic going back in a pub. It’s got to be carefully managed.”  If you don’t feel as if you can leave your house, there are plenty of fitness videos online that you can do at home. Try Fitness Blender, or download the Nike app. If you can afford a personal trainer, look for one who has an exercise referral qualification, meaning they are accredited to work with the NHS. Explain your mental health challenges to them and have them tailor an appropriate programme; speak to your doctor to ensure your workout is medically safe.  When you are exercising, it is absolutely fine to take a break, or stop entirely, if you are feeling overwhelmed. “Don’t feel like you have failed because you had to stop,” says Overall. When you are struggling with your mental health, it is easy to get trapped in a spiral of negative thoughts and think that everyone in your gym is watching you. But they are almost certainly not, says Johnson. “Ninety per cent of the time, people aren’t thinking about you – they’re focusing on their own workout.”  Finally, the act of putting on a pair of trainers can, on its own, be a form of self-care. “Even if you leave after a few minutes, you’ve already achieved something just by going to the gym,” says Johnson. Focus on the fact that you went to the gym in the first place, not that you left. And take everything one step at a time. You’re in control.


thepoliticalinsider--2019-01-09--10 Things to Help Achieve Your New Years Fitness Goals

10 Things to Help Achieve Your New Year’s Fitness Goals

A new year means a new body. That means it’s time to forget about the past mistakes from last year and to charge forward into your 2019 New Year’s resolutions. There’s no time like the present to take your fitness routine to the next level. Tackle all of your fitness goals with the aid of these 10 things:  Having helped to design over 1 million tailored fitness programs, the Fitterclub Personal Training is the motivation and accountability you need to stay in shape. The key to losing weight and building muscle is consistency. Fitterclub provides you the community and personal coaching to constantly improve your workout, nutrition, and much more. From specially curated videos to healthy recipes, Fitterclub Personal Training has it all. Get 5 years of access for just $49, which is 91% off the original price.  There’s nothing like tracking your workouts to keep you motivated. You’ll be able to see firsthand your progress, which also means that you can discover what methods work best for you. Everybody has a different body type, and the only way to know what fitness regimens work optimally for your purposes is by tracking everything. Use The Weightlifting Gym Buddy Journal as your personal trainer at a fraction of the cost. At 26% off, this journal will only cost you $36!  Ideal for the busy days when you don’t have time to hit the gym, the Bandu Chair Workout System will provide you the optimal home workout in just 8 minutes. All you need is a chair in order to perform over 50 different exercises. Watch your waistline shrink immediately with consistent usage of the Bandu Chair Workout System. For 59% off the original price, this home gym system will only cost you $13.  Say goodbye to muscle aches and joint pain with the Professional Massager. This device is your personal solution to recovering faster from those intense workouts at the gym. Using vibration frequencies of up to 40Hz, the Professional Massager significantly reduces muscle recovery time. Try your very own Professional Massager today for just $284.99, which is 52% off the original price.  All it takes is the Resistance Door Gym for you to get an amazing workout. That means you can skip the expensive gym initiation fees and crowded lines. Activate all your muscle groups and get a complete workout in today with the help of any sized door. Installation is a breeze as well. The Resistance Door Gym is yours for just $25, which is 64% off the original price.  Achieve the ultimate workout from the comfort of your own home. Simulating thousands of dollars worth of gym equipment, the BodyBoss 2.0 Portable Home Gym brings the gym directly to your house. You’ll have access to the VectorFit Platform and cloth covered resistance bands that are easy to set up. It’s also incredibly lightweight and versatile. With the current price drop, the BodyBoss 2.0 Portable Home Gym will only cost you $149.99!  Scales are often unreliable indicators of your body fat percentage because salt and water retention can cause the number to drastically fluctuate. Get an accurate indicator of your fat loss progress with the BF1 Body Fat Analyzer. This is the only reliable method of actually knowing if your weight loss methods are working. Sync the data via Bluetooth 4.0 technology to your GoHealthy or Apple Health app to keep track of these important metrics. Get yours today for just $24.99 due to the limited-time price drop.  Losing weight requires much dedication and tenacity. Keep yourself accountable with the Weight Loss And Nutrition Sidekick Journal. It combines the benefits of a self-help guidebook, journal, and coach into one easy-to-follow hardcover book. Learn how to properly calculate your calorie goals and macronutrient ratios. Develop healthy habits that stick around with the Weight Loss And Nutrition Sidekick Journal, which is currently 31% off. It’s yours for just $25.99!  Thanks to the power of the internet, you can now access live streaming and on-demand fitness classes 24/7. You’re not limited to dishing out thousands of dollars for your neighborhood yoga class. Hop into any fitness class from the comfort of your own home with Live Streaming Fitness. Lead by certified fitness instructors and nutritionists, Live Streaming Fitness delivers premium content for an affordable cost. Get lifetime access today for just $99.99, which is 79% off the original price.  Losing weight and toning muscle doesn’t need to be back-breaking work. The Whole Body Vibration Fitness Machine harnesses the power of safe, gentle oscillating vibrations to stimulate bone and muscle cells. This process will help you burn fat, reduce joint pain, and improve flexibility with as little as 10 minutes per day. Try for yourself for just $199.99! That’s 89% off the original price.  Want your products featured in The Political Insider Shop? Learn more about how to sell your products online!


thetelegraph--2019-01-11--Ski fitness how to get fit for the slopes

Ski fitness: how to get fit for the slopes

Always tired half way through your ski or snowboard holiday? The answer is to prepare your body during the weeks leading up to your trip - it will also improve performance and reduces the chance of injuries and falls.  Specific training is important because winter sports use different muscles to exercise that you do at home like cycling, and many people don’t know how to work them.  Training is all the more important because ski resorts are at high altitude, and it’s pretty intense being on the slopes all day every day. And because you’re on holiday the aim of the game is to enjoy it, and not have the fun curtailed by even mild strains and aching joints.  Performed regularly, the following drills will help improve overall fitness, posture, balance and even technique. When doing them, aim to hold the body in the right position (aka alignment) for ski and snowboarding, as this trains the body to move efficiently on the slopes. It’s a good idea to try the exercises in front of a mirror (wear shorts), so you can watch, analyse and correct your position.  Many of these drills have an accompanying Octopus Clinic how-to video by Lucy Macdonald that can be watched free at octopusclinic.com. Watch the full video before attempting the exercise, and if you experience any form of discomfort or pain stop immediately and see a physiotherapist for help.  Why do it? Unless knees are positioned centrally over feet, skiers can’t carve properly because the uphill ski won’t hold an edge, and snowboarders will feel less stable. The knees being out of position also causes knee pain, including problems with kneecap and tendons.  Try this check: With feet in ski or snowboard position bend your knees, focus on the centre of the knee cap then visualise a vertical line dropping from there to the floor. It should should land in a central position between the second and third toe, however, most people find it lands closer to the big toe or even between the feet.  Correct with this drill: Staying in the same ski/snowboard position, twist the knees out until they’re pointing forwards, then practise bending and straightening them while keeping them pointing forward. Aim for at least 30 repetitions every day.  Watch Octopus Clinic video 85 shows the knee position exercise in more detail.  Why do it? Sticking your bottom out too much or tucking it too too far under makes it hard for the muscles of hips, pelvis and spine to work properly, which is fundamental to good technique and preventing back and knee pain.  Try this check: Look at your body from the side as you move into a ski or snowboard position and compare to the pictures here. You want to be in the middle, not at either extreme.  Correct with this drill: Tuck your bottom under as far as you can, then stick it out as far as you can, then move 50 per cent of the way between the two. The aim is to retrain hips and pelvis to find the ideal half-way “neutral” position, enabling muscles to work properly.  Next, practise maintaining pelvic neutral while mimicking skiing or snowboarding movements. Retraining a habit - or, more technically speaking, a neurological pathway between brain and body - is all about doing something over and over again, so aim for at least 30 repetitions a day.  Why do it? On the slopes weight should be balanced over the centre of skis, but most people bend too much at the hips and end up in a “sitting down” position. This puts too much weight on the back of the skis, which in turn causes loss of turn control as well as putting excessive strain through quad muscles, knees and back.  Try this check: Still looking at the body from the side in the mirror, check whether you are in a “sitting” position, with weight drifting back.  Correct with this drill: To correct yourself, straighten the hips and shift both hips and pelvis forwards to bring weight to the front of the feet, till you feel almost as if you’re going to tip over. Add this movement to the pelvic neutral movements above, and repeat at least 30 times a day.  Watch Octopus Clinic video 84 shows pelvis, hip and back corrections in more detail.  Why do it? The quadricep (front of thigh) muscles work in two ways on the slopes, helping as you both bend and straighten the knees. The controlled lengthening of the quads from straight to bent is called eccentric training and is a fundamental and often neglected component of ski/snowboard training. Cyclists note that quads are not worked eccentrically on a bike.  Try these drills: Step downs and split squats are both great ways to work quads in the ski/snowboard way. Use the posture exercises above to make sure you stand correctly as you do them and start with 30 repetitions. Then add weight gradually, by holding weights - or if exercising at home, by wearing a backpack containing tins of food for example. Work the muscles to fatigue, then take two days off so they to recover between workouts.  Don’t, however, bother with sitting against a wall squats - they can lead to skiing with weight too far back. For snowboarders they can make it harder to turn on the toe edge.  Watch Octopus Clinic video 30 for step downs and 23 for split squats shows these exercises in more detail.  Why do it? The lateral hip muscles, in particular the gluteus medius (buttocks), are important because they’re not used in the same way in any other sports so are often weak.  Try these drills: First is the clam exercise. Lie on one side with hips and knees bent. Keep ankles together and lift the top knee, then lower it again, like a clam opening and closing. Hips and pelvis should not rock backwards as you open the knees, and you should feel the muscles working on the upper side of the buttock. Repeat 30 times on each side then practise a similar movement in a standing position, so you learn to use the same muscles in the way you would on the slopes.  Second is the wall ball exercise. Stand with a wall at your side and a long mirror in front. Put a ball between knee and wall, then twist both knees out slightly as you lift the foot on the ball side up behind the same knee. Push yourself away from the wall gently using the knee, keeping shoulders squarely over hips (no leaning). If you feel an intense sensation in the outside of the buttock furthest from the wall you’re doing it correctly (stop if you feel pain anywhere else). Next, bend and straighten the knee ensuring the knee stays in line with the second/third toes. Repeat until you can no longer maintain the alignment or sensation in the buttock. Aim for 30 on each side, but it’s better to do a few reps perfectly than many with poor alignment.  Watch Octopus Clinic video 37 shows the wall ball exercise in more detail.  Why do it? Once you’ve built up strength, it’s time to move onto propulsive movements - being able to propel yourself into the air is particularly important for off-piste steeps and moguls.  Try this drill: Jump sideways onto then off a step, starting with a low step and gradually making it higher, always making sure position is perfect of course.  Watch Octopus Clinic video number 34 shows how to do propulsive exercises.  Why do it? The body’s positional sense is called proprioception, and it’s particularly important for skiing and snowboarding in bad visibility. Improving it is also one of the best ways to prevent injury.  Try this drill: Stand on one leg with eyes closed for two minutes twice a day. When this gets easy, add some small movements, such as little knee bends or brushing your teeth. Hover your hands over a stable surface, so you can grab it if you lose balance.  Watch Octopus Clinic video 72 to progress and do exercises on an uneven surface like the ones on a wobble board or squashy disc.  Why do it? If alignment is correct, the body works so efficiently you can get away with a lower level of heart and lung - aka cardiovascular - fitness. However, most of us of are still on the path to perfection, so so training is still important - and interval training increases its efficiency because it puts maximum strain on the heart and lungs to make them fitter, and takes the least time.  Try this drill: Cycling or using a step machine works some of the muscles used in skiing and snowboarding. Aim for three to four 20 to 30 minute interval training sessions a week, working harder to increase the heart rate for two minutes, then working less hard to drop it right down for a minute before doing the same again, throughout the session. Remember to build up the exercise slowly and incrementally.  Lucy Macdonald is a Physiotherapist with a specialism in snow-sports. She offers one to one consultations and tailored programmes for enhancing performance and preventing injury, as well as treating injuries and pain. She practised in Val d’Isère, France, for four seasons and works with all levels of skier and snowboarder from novice to pro. For more information, more advice and to watch videos, visit octopusclinic.com. Videos are free to watch and entail email sign up.


theguardianuk--2019-08-08--Extreme gains how the sports supplement industry bulked up

Extreme gains: how the sports supplement industry bulked up

Not so long ago, shopfronts filled with rows of gaudy coloured plastic barrels boasting the potential of “extreme gains” and “shredded” or “ripped” physiques were a high street rarity. In 2019, they are as common as the corner store, replete with a dizzying array of products promising to dissolve body fat, build muscle and help you work out harder, for longer.  But the industry came under a cloud last month when the Australian swimmer Shayna Jack suggested her recent positive drug test may have been the result of contaminated sports supplements.  So what is in those barrels? Who uses such products? And how dangerous are they?  Sports supplements include an array of substances from run-of-the-mill multivitamins to complex concoctions that purport to build muscle and increase speed. The simplest and most common of these is protein powder – usually whey protein from cow’s milk, but varieties have expanded in recent years to include soy, pea, hemp, rice, and even sweet potato proteins – which assist in muscle repair after a strenuous workout. Other common sports supplements include creatine and amino acids for muscle energy, performance-enhancing “pre-workouts” and fat burners, also known as thermogenics, which supposedly increase the body’s metabolism to burn fat.  Sports supplements are not just taken by Olympic athletes and AFL players. The primary market for sports nutrition products is males aged between 19 and 30. The Australian gym and fitness industry is now worth about $2.5bn, and the market share of vitamin and supplements stores has grown alongside it, with bricks and mortar stores worth about $533.5m and online sales worth $159.2m, according to IbisWorld. Together they represent a corporate juggernaut fuelled by the idolisation of sports stars on one hand and the cultural obsession with fitness and a particular Instagrammable aesthetic on the other.  The giant tubs of protein powder and little sachets of formula have their cultural roots in the world of bodybuilding. With their cartoonishly large muscles, fake tan and oiled up flex-poses, bodybuilders may seem a long way from Olympic swimming, but the small group of (mostly) men who pioneered the modern incarnation of the sport on Muscle Beach, California, in the 1960s and 1970s sparked a massive shift in physical ideals perceived by people across the western world. The aesthetic of a particular kind of physique and body-fat-to-muscle ratio – representing a kind of exaggerated masculine and feminine – have permeated all aspects of contemporary physical culture, primarily through Hollywood. And fitness practices have followed suit.  In bodybuilding, supplementation is king. Mike Debenham, a personal trainer and retired professional bodybuilder (he was three times crowned Mr New Zealand) told Guardian Australia supplements played a critical role during the 23 years he competed.  “When I was competing I rattled when I walked because there were so many supplements going through me,” he says. “It was just dependent on what time of day it was as to what I would take. The list would be as long as my arm.”  As he rose through the ranks of the sport, he was sponsored by various supplement companies who would provide products free or at very little cost. He eventually opened his own supplement store franchise on the Sunshine Coast in 2012.  He says the average consumer was interested in “the next best, greatest pre-workout”, often ignoring basics like nutrition. He says the practice of trying to find a quick fix made people more likely to take risks.  “Protein powder’s protein powder. It’s been around for 40 years and it will be around for another 40 years,” he says. “But it’s those pre-workouts and fat burners that seem to be the real crux of the industry in the supplements era. People come in and they go, ‘what’s the strongest, best, hottest pre-workout you have?’”  Clint Hill, 40, who has worked for 23 years as a specialist strength and conditioning coach for professional and semi-professional sportspeople as well as the general population, also names pre-workouts as the area in which muscle-hungry gym junkies were most enthusiastic.  “I’ve seen incredibly diligent people get amazing effects by the use of supplements, even caffeine, to get a result in the gym. It can be done very well. The other side of it is that people can take everything that their mate told them to take rather than getting proper advice,” he says.  Much like vitamins, the effectiveness of supplements is often disputed, and depends on many things including the supplement, the individual and the context in which it’s taken. While most people who use them will probably have no major adverse effects, sports supplements have occasionally been deadly.  In Australia, sports supplements generally fall within the purview of the Therapeutic Goods Administration, though classification is complex. It takes into consideration things like each product’s ingredients, the claims being made about it, the way it’s labelled, and the form in which it comes (eg. pills, powder, bars, etc). The products must be either “listed” or “registered” with the TGA depending on their risk level. Manufacturers must comply with particular principles, and those products classified as “low-risk” can only contain active ingredients from a TGA pre-approved list.     Evaluation and oversight of the manufacturers, however, is the job of the product’s “sponsor” – that is, the person legally responsible for it being in Australia. The TGA does randomly audit manufacturers and products for compliance, as well as in response to complaints or reports of adverse events. But there have been multiple incidents of contaminated products or products with unlisted ingredients making their way to market. Many products bought over the internet from overseas-based sites are not TGA regulated, and the TGA has repeatedly issued warnings about quality control and safety of these products.  The New South Wales health authority issued warnings in 2018 about workout supplements that contained the chemical 2,4-dinitrophenol (DNP), saying it had contributed to deaths locally and overseas. Other contaminants that have been found in supplements include methylhexaneamine (DMAA), which the TGA made illegal in 2012 due to concerns that it could be lethal, and the structurally similar compound 1,3-dimethylbutylamine (DMBA). Asada warned athletes in 2014 that DMBA may have been replacing DMAA in off-the-shelf supplements after the TGA ban. DMBA itself was banned in 2017.  Even apparently innocuous substances can be dangerous. West Australian Meegan Hefford, 25, an aspiring bodybuilder, died earlier this year after a rare genetic condition left her body unable to cope with her extremely high-protein diet, which included protein supplements, resulting in a toxic build-up of nitrogen in her system. On New Year’s Day in 2018, Lachlan Foote, 21, died at his home in Blackheath, NSW, from caffeine toxicity after including pure caffeine powder in a protein shake he consumed after a night out. The US Food and Drug Administration last year issued a warning about pure caffeine powder after it had been linked to two deaths, saying a teaspoon could contain the equivalent of 28 cups of coffee.  The particular subset of drug that Shayna Jack tested positive for was a selective androgen receptor modulator (SARM), developed to treat muscle wasting diseases. All SARMs are classified as Schedule 4 controlled substances by the TGA in Australia, which means they require a prescription. Nevertheless, bodybuilders and other athletes have been known to procure them. Asada issued a warning to athletes in November last year about Ligandrol. It has also repeatedly warned athletes over the past decade about the potential for supplements to contain unlisted and banned ingredients.  Hill, who has been involved with Asada and Wada’s clean sport program and drug testing at both a professional and semi-professional level, says the information and communication from the anti-doping bodies has been very clear, particularly for professional sportspeople.  “It’s very difficult to believe anyone would put themselves in a situation where they didn’t ask everything they could about a supplement they were taking,” he says.  Debenham sold his supplements store after only a few years, partly because he believed that most players in the industry did not take consumer safety and product integrity seriously enough.  In comments echoed by Hill, Debenham says there are a few supplement companies using only local ingredients, and some that batch-tested routinely to prevent contamination and to be able to market themselves to professional sporting bodies as a trusted product. But these companies are the exception.  “People are always trying to push the limits and some supplement companies will try and ride that knife’s edge.”


sottnet--2019-02-27--French sportswear company withdraws marketing launch of Islamic running veil

French sportswear brand Decathlon withdrew plans to launch an Islamic veil for sportswomen, after the product's marketing sparked a fresh controversy among French politicians."I would have preferred that a French brand do not promote the veil," Health Minister Agnès Buzyn told French radio station RTL earlier, while stressing that wearing such an outfit is not prohibited by France's strictly secular laws.Some lawmakers had said they would boycott the popular sporting goods retailer, including President Emmanuel Macron's party spokesperson and MP Aurore Bergé. "My choice as a woman and a citizen will be not to put my trust in a brand that breaks away from our values," Bergé tweeted Decathlon initially defended the product, which is already available in Morocco, but the company's head of external communications Xavier Rivoire later told RTL that it had since decided to withdraw the garment from the French market."We are indeed making a responsible decision ... not to market this product in France at this time," he said.Angélique Thibault, head of Decathlon's Kalenji jogging range, said she was inspired to design the piece by the "desire that every woman can run in every district, in every city, in every country, regardless of her sporting level, her state of fitness, her shape, and her budget. And regardless of her culture."Close Macron ally and former Justice Minister François Bayrou had called Decathlon's move "provocative," suggesting it was not needed. "Muslim women who want to exercise, they put a knit cap on," he told French TV LCI President of Debout la France Nicolas Dupont-Aignan had said on France 2 on Monday that he didn't want his daughters "to live in a country where women regress one or two centuries, or even live like [women] in Saudi Arabia," later tweeting in support of a brand boycott.


theindependent--2019-02-21--11 best gym bags for women

11 best gym bags for women

Whether you’re a complete gym newbie or a firm fitness addict with an existing routine, choosing the right gym bag is a big decision. Having major quad goals means you need to look and feel the part too. Long gone are the days a staid, boxy holdall was the best you could wish for, today’s best gym bags are very much statement bags too.  Whatever your workout looks like – yoga, crossfit, spinning or weights – your gym bag needs to work hard for you. There is an essential tick list to consider upfront: will everything fit in, is it practical and comfortable, and does it fit in with your lifestyle?  As an essential part of your get-active arsenal, functionality is key. But you don’t have to sacrifice style by any means, and your gym bag can even be environmentally responsible these days too.  With options for every budget from large to small, we’ve curated the best of the crop. This indispensable guide to the best bags out there will have you sprinting to the gym.  You can trust our independent reviews. We may earn commission from some of the retailers, but we never allow this to influence selections, which are formed from real-world testing and expert advice. This revenue helps to fund journalism across The Independent.  If you love multifunctional, the Adidas favorite tote gym bag ticks all the boxes. We found it ideal for that office to gym transition and loved the combination of style and practicality. The bag has a sporty-feel with soft stretchy neoprene-like fabric, and strong waterproof lining, but with a lovely understated, embossed outer print, inspired by Stella McCartney.  We liked the adjustable strap that takes you from tote to backpack in seconds, and the inner padded sleeve which keeps laptops secure. The cleverly designed pockets, for water bottles, trainers and valuables are also well placed. A great, mid range gym bag that combines looks and performance.  If you want an affordable bag with plenty of space for your kit, this is a really good option. We did find it a bit tricky to squash into the gym locker, but it felt durable and lightweight, and after a day at the gym ticked the breathability box, with zero unpleasant odours – even with used gear sitting in it all day.  Nike's offering is a water-resistant, low-cost buy, with a handy choice of carrying options (long strap or short handles), dual zipper and enough interior and exterior pockets to keep you happy.  This uber-cool Swedish brand is all about sustainability, which gets a big tick from us. Crafted from organic cotton and synthetic fabric made from recycled fibres, even its leather details are from environmentally friendly tanneries. The matching cork yoga mat is biodegradable too. It’s by no means cheap, but if you want to feel virtuous before you’ve even hit the treadmill, this is for you.  The sleek and minimal Scandi design gives this a nice edge over other bags we tried. Compact yet roomy inside, it was easy to fit in a small gym locker, and we loved the multiple ways to carry, from tote to backpack, and the hooks for your yoga mat.  The third evolution of Under Armour’s popular duffle bag is a great buy. It's durable, water resistant and fully abrasion resistant, everything stayed dry despite our tester being caught in a downpour, and it didn’t scuff when thrown around on the locker room floor.  The only cons we could find were the padded shoulder strap is not removable, and we would have liked a couple more pockets internally, but the bag is light yet solid and has a great vented outside pocket for whiffy trainers. It's a reliable buy that won’t break the bank.  The label every fitness addict loves is behind this kit bag that’ll take you from work to workout. Three cleverly designed sections coped really well with the demands of our gym session, keeping valuables, keys, trainers and kit well ordered and accessible. The waterproof lining is perfect for used gym gear and it’s roomy enough to stash away your laptop. Slick zip fastenings make it easy to grab and go and the versatility of carrying it on the shoulder or as a carryall is a plus point.  Straps for a yoga mat are neatly tucked away underneath which are great for keeping your hands free. This one is glam enough to rock up to the bar with after your work out too.  For the ultimate gym survival bag, The North Face’s duffel is a durable contender. It features a zip mesh storage bag which takes care of used or wet clothes and we loved the d-shaped zip lid, which makes it so easy to rummage in. It took a while to get used to the strap system, but you can switch from shoulder strap to ergonomic, backpack style.  The brand's renowned water resistant fabric and double stitching make it perfect if you have heavy kit. If you want something that feels like it could go three rounds with the GB Boxing team, this one is for you.  This neat little backpack from Canadian yoga-inspired brand Lululemon is incredibly lightweight and easy to stash away at the gym. It comes with a built-in pocket for sweaty gear, but we did find it a bit of a squeeze getting everything in on workout and swim combined days. But if you like to train light then this is perfect. Nice details include a specially designed phone pocket at the back, and a handy inner compartment for sweaty gear.  Sometimes you just want a voluminous holdall to throw your gym junk in. If this is your style, we recommend this fun offering from Tiba + Marl. The slightly eye-watering price is off-set by really great storage, with no less than eight pockets inside, including two bottle holders at each end (one insulated) and plenty of clever corners for keys and kit.  Be warned, you may not want to get it soiled it’s so nice. But it does double up as a fabulous weekend bag too. Who says going to the gym can’t be stylish? We loved the soft, padded feel of this one. As chic as a workout bag gets.  Whilst this certainly isn’t the most luxe of gym companions, the Reebok active grip training bag did score well for basic workout practicality. It's really lightweight and features an external water bottle compartment, a front easy-access pocket and four inner pockets for organising your clothes and trinkets.  It also has ventilation points which meant there are no lingering smells post-workout. There's no long strap with this one which is shame, and not a lot of structure to it, but if you don’t mind that, it’s a really good cheap and cheerful option.  With multiple compartments, two types of carrying strap and six storage pockets for everything from your ID card to your padlock and trainers, this bag is brilliant value. Extremely roomy, it does exactly what it says on the tin, and for £14.99 that’s a lot. Although slightly flimsy in structure – we found we had to keep propping it up when looking for items – it is reinforced and abrasion resistant, and certainly looked fine still after a day of bumps and scrapes to and from the gym. We loved this as a cheap and chips option that is still fun and functional.  This fun zip-up is a real eye-catching addition to your workout. You may struggle to squeeze in a large pair of box-ercise gloves with all your kit, but we found it perfect for a light gym session.  It comes with comfy cotton webbed handles and smart gold press studded side pockets, which are ideal for phones and water bottles. And the best bit? You can even thread your ear buds through the lining so you can listen to music on the go. We’d have liked more internal pockets, but it is so pretty you’ll get a lot of compliments (we did). This bag is guaranteed to turn up the fun factor on your gym visit.  For us, Adidas’s favorite tote gym bag comes out as our fitness favourite, for the way it effortlessly combines clever practical design with style. The Domyos cardio fitness bag also comes up for special mention for the sheer bang you get for your buck – being extremely good value for a gym bag. And if you want to really splash the cash then Sandqvist’s marta bag, with its sustainable and eco-friendly atttributes, is highly recommended.  IndyBest 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.


theindependent--2019-07-25--8 best womenaposs gym bags

8 best women's gym bags

For most women, a gym bag is more than just a carry-on to lug around workout essentials. Gym bags are a sacrosanct space that in addition to gym necessities, can also be home to your laptop and tech accessories, various tchotchke’s such as visiting cards and key rings, bento lunch boxes, water bottles, work diary, shoe options, and candy. A gym bag is that workhorse you shouldn’t be underestimating. And if you’re in the market for a new one, we’re here to help you make the best decision possible.  After weeks of testing several gym bags on the market, we narrowed down our list based on three major factors – comfort, space and style. We also factored in fabric and material, since you’ll want to frequently give your gym bag a good scrub-down. While the higher-end bags come with several thoughtful design additions that make them worth the price tag, the cheaper options are worth considering too, especially if you’re open to using various-sized kits to store your belongings.  Here are eight of our favorite gym bags that help you stay organized and make the most of your day.  There’s a reason why this bag is such a popular choice with city-dwellers. And it’s got more to do with the bag’s function than its aesthetically pleasing form. The thoughtfully designed bag has a specific space for everything. A tiny slip pocket on the exterior is the perfect spot to store your phone, allowing for easy accessibility. The roomy interior has multiple air mesh pockets with sticky Velcro tabs ideal for storing knick-knacks that tend to spill, a padded laptop section that easily fits a 15-inch laptop, and a zippered section for your wallet and other valuables. We love that the bag is also equipped with a tiny detachable case for your keys and credit cards, and a laundry bag that can be used to store your gym shoes or dirty gym clothes. The padded handles are easy on your shoulders and while testing we noticed that the bag tends to get dirty rather quickly but the neoprene exterior can be easily wiped or hand-washed. If you thrive on organization, then this is the bag of your dreams.  Top marks for style and when it comes to function the bag doesn’t disappoint either. Sweaty Betty’s lux kit bag is thoughtfully divided into three sections. The first one is padded with a plastic layering that can be frequently wiped down making it ideal for dumping dirty gym clothes or shoes. The second is a smaller middle pocket fitted with snap buttons that is perfect for storing your phone, credit cards and train pass, while the third layer is deep enough to fit your laptop and comes with an additional section to tuck in your water bottle and a zip pocket to store valuables. Bonus points for two sets of handles that make transporting easy, although one does miss a longer shoulder strap that would be ideal for those who like to add length to their bags. While testing, we loved that the bag was easy to carry, and despite being stuffed to the brim, the bag retained its shape without looking bulky. If you’re a yoga lover, you’ll definitely appreciate the adjustable straps at the base of the bags that allows you to easily transport your yoga mat.  If you like the duffel shape, then you’ll love this compact option from Adidas. It’s tinier compared to many of the other gym bags on this list, but it comes with multiple pockets and compartments that make up for what it lacks in size. The bag is fitted with a top handle, and a longer adjustable strap for those who like wearing their bags across their body or on their shoulders. A front pocket is handy for items you need within reach, while the material is easy to wash and maintain.  For those who are always on the go, this backpack from Lululemon is a great option. It comes in four colors, and the clever design makes it roomy enough to fit all of your everyday essentials. The side pocket is handy to fit keys and your phone, while the bag has a separate sleeve to store your laptop. The main compartment is fitted with a little mesh pocket for your bottle, and has plenty of room to store a change of clothes and other knick-knacks. The clincher though is a separate shoe section at the bottom of the backpack which will come handy for those who need to carry a change of shoes. It’s simple, roomy and easy on your shoulders.  With this Tommy Hilfiger Camo-printed tote, you can easily transition from boardroom to barre class in a jiffy. The leather straps and detailing are classy touches, while the camo print gives it a casual, informal air. It’s deep enough to hold all your major essentials and comes with an interior zip pocket and an added slip pocket. While testing, we did notice that leather straps tend to bite into your shoulders when the bag is heavy, so we recommend strictly using this to tote around absolute essentials.  The zip is a nice touch that prevents things from falling out, but at this price point a few extra pockets would be appreciated. An attractive pick for those looking for a dressier work/gym bag.  Puffer bags are currently all the rage and at this price point, the Puffer Weekender Bag from A New Day is a winner. It comes with two zip closure pockets to store your essentials, while the main compartment of the bag is roomy and deep enough to hold all your gym needs plus your laptop. The straps are soft, backed with stiff faux leather tabs that don’t pinch or dig into skin while staying put on your shoulders. If you tend to throw your dirty, sweat-stained clothes directly into your bag fret not, the nylon layering can be easily wiped.  Another crowd pleaser from Lululemon that wins on two major fronts – style and functionality. It looks like a regular work tote from the outside, but take a peek in and the various pockets including a dirty clothes section, water bottle holder and a deep main compartment large enough to hold a laptop will leave you impressed. The fabric is water-repellant while the leather straps are a nice fancy touch, to an otherwise sturdy bag.  You can’t go wrong with this classic duffel from Nike. While it’s probably not the best choice to double up as a work bag, it’s ideal for all your gym needs. It does look tiny, but the classic duffel shape and extra smaller pockets allow you to organize and fill the bag to its very brim. After testing, we noticed that it easily holds shoes, a change of clothes, toiletry kit and a towel. An exterior pocket comes handy to store your phone and gym card. The bag also folds up and can be easily stored in tiny corners or under your bed.  If you’re looking for style, functionality and comfort then the Large Landon Caryall from Dagne Dover is definitely worth considering. Although slightly steep for a gym bag, it can easily double up as a work bag which does somehow justify the price tag. The Quilted Luxe Bag from Sweaty Betty is another great option that takes you from work to the gym stylishly. Finally, for those on a tight-budget and strictly looking for a Gym Bag, Nike’s Club Duffel Bag is a great option. Now, go shopping and gear up to seize the day!  IndyBest 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.