Health and fitness

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  • From Poverty and Abuse to Wealth Philosopher and Advocate with Jennifer Love
    by Natalie Jill on January 25, 2021 at 12:30 pm

    From Poverty and Abuse to Wealth Philosopher and Advocate with Jennifer Love Jennifer loves first memory of her parents was one of them fighting over money and her dad walking out on her family. She was just the young age of 3. It was then,... The post From Poverty and Abuse to Wealth Philosopher and Advocate with Jennifer Love appeared first on Natalie Jill Fitness.

  • Shame Around Money to $15 Million Annually with Adi Arezzini Founder of Teami Blends
    by Natalie Jill on January 11, 2021 at 12:30 pm

    Shame Around Money to $15 Million Annually with Adi Arezzini Founder of Teami Blends Raised by a single mom, Adis earliest memory of money and hardship was at just the age of 9. She remembers asking her dad for $10 and feeling shame with his... The post Shame Around Money to $15 Million Annually with Adi Arezzini Founder of Teami Blends appeared first on Natalie Jill Fitness.

  • Fat Loss Simplified
    by Natalie Jill on January 6, 2021 at 12:30 pm

    Fat Loss Simplified On todays episode Natalie Jill discusses the topic we’ve all thought about, battled, and stressed about. Fat Loss! For years now she has helped countless people around the globe, loss weight, reach their goals, and feel fantastic. This year, Natalie Jill has... The post Fat Loss Simplified appeared first on Natalie Jill Fitness.

  • When The Excuses Get To Us
    by Natalie Jill on January 5, 2021 at 11:56 pm

    When The Excuses Get To Us Listen up Injuries, age, circumstances… I have lots of excuses why I “can’t” And you likely do to. We all do! Circumstances are REAL and happen. HOWEVER… What we decide to make of them … now that part is... The post When The Excuses Get To Us appeared first on Natalie Jill Fitness.

  • When You Can’t Find The Motivation
    by Natalie Jill on January 5, 2021 at 5:48 pm

    When You Can’t Find The Motivation I have felt like a LOSER before and self beat up is real. What I’m about to share is for you if your current circumstances have you feeling bad and you don’t know where to find the motivation. I’ve... The post When You Can’t Find The Motivation appeared first on Natalie Jill Fitness.

  • Holiday Diet Plans: The Broken Weight Loss Model
    by Adam Bornstein on November 27, 2020 at 4:47 pm

    To understand why you still don't look the way you want, you have to rethink weight loss. Specifically, most diet plans use a flawed approach that is the foundation of your frustration. The post Holiday Diet Plans: The Broken Weight Loss Model appeared first on Born Fitness.

  • What Everyone Gets Wrong About Artificial Sweeteners
    by Adam Bornstein on October 11, 2020 at 2:25 pm

    Are artificial sweeteners bad for you? We get this question all the time. First and foremost, it needs to be said: diet beverages have an undeserved bad reputation. They’ve been blamed for everything from making you gain weight to messing with your hormones. And, study-after-study tries to pardon the beverages without any luck.  Plenty of The post What Everyone Gets Wrong About Artificial Sweeteners appeared first on Born Fitness.

  • Quick Warm-Up Routines That Will Change How You Exercise
    by Adam Bornstein on September 30, 2020 at 3:40 pm

    Here’s something you won’t hear many trainers admit: A long workout warm-up — you know, the type that asks you to foam roll, stretch, or otherwise activate every muscle imaginable — can backfire. Before you think we’re railing against common advice for the sake of being counterintuitive, we’re not saying warmup exercises are bad. We’re The post Quick Warm-Up Routines That Will Change How You Exercise appeared first on Born Fitness.

  • The Surprising Health Benefits of the 5-Minute Walk
    by Adam Bornstein on September 21, 2020 at 3:04 pm

    The idea of keeping it simple is something that is embraced in almost every area of life — except exercise. Unless a behavior is extreme or challenging, it’s assumed that it won’t work.  Believing this reality is not only likely to lead to injury and burnout, but it’s also a big reason why so many people The post The Surprising Health Benefits of the 5-Minute Walk appeared first on Born Fitness.

  • Can You Gain Weight From Eating Too Little?
    by Adam Bornstein on August 26, 2020 at 6:34 pm

    There’s a risk you might read only one sentence and then leave this page, but it’s worth the risk to make sure this point is clear: you will not gain weight from eating too few calories. If there’s nothing else you learn from this post, let it be that. But, there’s so much more that The post Can You Gain Weight From Eating Too Little? appeared first on Born Fitness.

  • top five tips to living younger
    by Frances Michaelson on January 13, 2021 at 5:07 pm

    As I get older and feel younger and better than I ever have, it becomes very clear that ageing is a disease that one can try to avoid given the right tools. Engaging in a healthy lifestyle can make all the difference on how the years add up and take their toll on your body. Here are my top 5 tips to help you navigate the years with ease to live as vibrantly and as energetically as possible: 1) Stay Alkaline …our cells require a clean alkaline environment to sustain life. Therefore, the pH of our blood, saliva, and extracellular fluid must be alkaline to nourish the tissues and clean the environment in and around our cells. A cell living in an acidic environment will begin to deteriorate, and during the process can damage other surrounding cells. Before 2010, no significant research existed to counter cellular deterioration. However, a growing body of research has documented that not only is acidosis a real phenomenon but is known to contribute to a wide range of diseases such as cancer, osteoporosis, kidney stones. The body does need alkaline and acid forming foods, but alkaline -forming foods should dominate. This means consuming more raw food on a daily basis. A plant-based diet with a strong focus on fruits and raw veggies on a daily basis will promote an alkaline environment 2) Muscle up …. Muscle is a metabolic organ, as well as a locomotion organ, meaning that it is a major contributor to burning energy and if muscle mass declines, levels of inflammation can increase, ability to regulate blood sugar becomes more difficult, hormonal function declines. All this is affected by the quality of your muscle. You can be 65 and be the same weight as when you were 35 and look the same, but on the inside your muscle can be marbleized fat and that has enormous consequences for ageing …heat disease, cancer, dementia, etc. Muscle begins to decline as early as in our 30’s. You can restore muscle at any age but not as fully. Therefore, it is very important to strength train and keep active as early as possible. Sarcopenia, the age-related loss of muscle mass and function is not a normal part of ageing. 3) Introduce some micro stressors …Hormesis. Recently, the hormesis concept has been receiving increasing attention in the field of aging research. The term comes from the Greek word meaning to excite. The proponents of this theory claim that tiny doses of toxins in the body act in a completely different fashion from large doses and may even be beneficial. In other words, what doesn’t kill you, makes you stronger! Exercise, for example, puts stress on our cells which generates free radicals. But we do know that over time, the body adapts and eventually develops a more efficient system. Another good example of a positive stressor is hot/cold therapy. Although going for an ice-cold bath plunge after a hot sauna is challenging, this type of stress is very beneficial to blood flow, cardiovascular health, and efficiency of oxygen transport to muscles. 4) Calorie Restriction ……. giving your body a break from eating, as in intermittent fasting, is an easy logical way to stay younger. Giving your body time off from digesting food offers your liver more time to process all the work it must do. This provides you with more energy and vitality to get things done and not feel bloated, sluggish, and tired. The best time to restrict those calories is continuing your fast from sleep. Aim for 13-16 hours after your dinner to fast before your first meal. 5) Keep the rhythm of cortisol by staying connected to the rise and fall of the sun. When we disrupt that rhythm by staying up too late at night, especially when we stay wired to our computers etc., we lose that rhythm and the opportunity for deep sleep and the release of growth hormones. We can adapt for a short period of time with late nights and added stress, but if this continues for too long, our cells slow down and ageing accelerates. Aim to get to bed by 10:00 PM. Our bodies are very intelligent. Our cells know what to do and what they need for optimal performance. Be smart and pay attention to signs and signals that your body is expressing. It is never too late to "add life to our years and years to your life”. The post top five tips to living younger appeared first on Total Gym Pulse.

  • The importance of, and differences between fibers
    by Frances Michaelson on January 7, 2021 at 6:54 pm

    We cannot live well without adding fiber to our diet on a daily basis. Why? Because fiber is meant to clean our intestines ……it is our body’s internal broom! However, it is important to note that there are different types of fiber. Adding the right type of fiber can help manage your bowels properly so that you can avoid problems such as irritable bowel and diverticulitis. Fiber helps to lower cholesterol and stabilize blood sugar. It also helps to prevent constipation and hemorrhoids and can assist in weight loss as it does suppress appetite. Types of fiber Fiber is not found in meat. It is only found in foods such as whole grains, fruits, vegetables, nuts, seeds, and legumes. Fiber makes up the component of plant cell walls. There are two basic categories of dietary fiber: soluble and insoluble. They are both needed in the diet as they have different health effects. Most of the fiber in plant cell walls is water-soluble. This fiber promotes regular bowel movements and aids in weight loss by slowing down the passage of food, which gives you that full feeling. Foods that have been processed, such as canned vegetables, fruits, instant rice, and CEREALS - (yes, even boxed cereals that claim they have added fiber), have actually been stripped of fiber. Raw fruits and vegetables are the way to go. They are filling, prevent over-eating, and they have the nutrients and enzymes that are so vital to your health. Raw foods are naturally high in fiber and satisfy your hunger. Soluble fiber also helps to lower elevated cholesterol and remove fat from the gastrointestinal tract. The best sources of soluble fiber, in my opinion, are fruits and vegetables. Although barley, beans, peas, and lentils are good sources of soluble fiber, they are much harder to digest. Insoluble fiber (roughage) are the plant cell walls that do not dissolve in water. This fiber does not break down during digestion and even though it does not dissolve in water, it can bind water just like a sponge. The most important reason to consume moderate amounts of soluble fiber is that the absorption causes bowel movements to be softer and to have greater bulk. This helps to ease and regulate movement through the intestines. Food sources of insoluble fiber include whole grains, nuts, vegetables, and fruits. The best way to get more fiber from your food is to increase your intake of raw foods. Eating the skin and membranes of fruits and vegetables ensures that you get every bit of fiber. Cooking can reduce the fiber content so try to steam lightly. Fruit fiber is the easiest fiber for our GI tract to handle. Vegetables are harder for people to digest. I see many clients in my practice that are diagnosed with irritable bowel and suffer with nagging constipation. I find that adding organic psyllium husk (soluble fiber) to their diet helps to ensure that that they get the adequate fiber required to avoid these symptoms. An apple a day is an easy way to get 3.6 grams of fiber into your day and also helps with bowel function. It is easy and tasty ……. best to eat whole with skin on! The post The importance of, and differences between fibers appeared first on Total Gym Pulse.

  • The Fitness of Christmas Past- Present- “FUTURE”: Part 3
    by Maria Sollon on December 28, 2020 at 2:50 pm

    https://youtu.be/PPaBDdm4mo4 In the classic movie, ‘A Christmas Carol’, Scrooge was visited by the Spirit of Christmas Future. This spirit appears is a mysterious and unknowable figure. The spirit shows Scrooge a vision of events in the near future to show that todays actions affect tomorrows outcome. As this classic tale relates to the fitness world of today, what we have done in our past sets the foundation for today and for years to come. FAST FORWARD You now have more access and convenience to pursue your health and wellness goals than ever before. While digital fitness may not be completely replacing traditional gyms and facility settings, their popularity will continue to grow in your favor. DIGITAL FUTURE A new thriving world of fitness technology and digital exercise options has emerged to make working out as convenient and seamless as possible for users’ everyday lives. Smart phones and watches will continue to provide access to digital fitness apps, virtual videos, and so much more - all with the tap of your finger! Digital experiences will continue to evolve and guide the future. AT-HOME TRAINING REVOLUTION The success of digital fitness along with popular fitness equipment has transformed the fitness world with access to so much at your fingertips. To stay ahead of the trends, companies will continue to innovate by offering more access to a wider range of fitness programs using digital platforms. The end user can really benefit from these technologies by spending less time commuting to gyms, being able to work-out any time of day, and can focus the time savings on other commitments like work and family. Leading platforms like Total Gym TV (TGTV) has prioritized both creating and integrating workouts with the best home fitness equipment on the market while bringing expert quality products into users’ homes. Total Gym has always been synonymous for offering gym-quality equipment at an affordable price. Looking ahead, the value of the Total Gym remains incomparable despite other equipment options. Even the trendiest of workouts can be easily paired with Total Gym’s at-home convenience. And by continuing to innovate, Total Gym provides programs that allow users of any fitness level to find a wide range of exercises that suit their fitness goals. Although there are many gym and studio options, the at-home workout phenomenon appears here to stay. The Total Gym has been with us from the beginning of the ‘exercise era’ and will continue to be a staple in home fitness equipment. MAY THE FUTURE BE WITH YOU When thinking about the future, we understand more now than we ever have with the science, technology, and access to information. It may seem we have less time, but we have more access to technology. We will continue to know more as time evolves. We know more about how important leading a healthy lifestyle translates to long term wellness. So what better time than now, to take care of yourself. Use the best technology and info we have to insure we have a sustainable healthy lifestyle because we know that our future wellness depends on it. We have become more aware of our bodies, ailments, strengths, and there wasn’t it wasn’t there in the past. It’s so important to be aware (biomechanics, ideas, illness, cures) Over time, you have learned how important it is to stay fit, healthy, and make your health a priority as your responsibility and a commitment to yourself. Taking note of the current trends of the not-so-distant future can only help you achieve your fitness goals, for the future is now. THE FITNESS FUTURE WORKOUT As we ride the wave into the future, we continue to use ‘classic exercises’ as a foundation to implement dynamic movements that strengthen, condition, and challenge the body. This Total Gym workout combines functional movements that stem from the classics. (Foot Bar Connected) 1. Single Leg Squat / Outer Thigh Lift (No Accessories) 2. Plank Slides / Push-Up 3. Knee Tucks & Pike Ups (adv) (Attach Cables) 4. Rev Curl & Roll Down / Prone Fly 5. Side Kneeling Fly & Press Be sure to check out the video demonstration to see how these functional movement combinations are performed on your Total Gym. Looking ahead years from today, we want to become the reflection of our overall healthy lifestyle, and not like the timeless Ebenezer Scrooge, who saw a completely different version of himself! Just like all three Spirits of Christmas in ‘A Christmas Carol’, there are take aways to learn and evolve into our future. I hope you have gained some insight, new feelings towards managing your health, and most importantly have encouraged you to continue to progress with training on your Total Gym. Wishing you a bright, healthy, and joyous holiday. Maria The post The Fitness of Christmas Past- Present- “FUTURE”: Part 3 appeared first on Total Gym Pulse.

  • The Fitness of Christmas Past – “Present” – Future: Part 2
    by Maria Sollon on December 23, 2020 at 6:44 pm

    https://youtu.be/PdG9MyhzV0k The present is occurring now. It’s a moment in time that is always changing, evolving, and resulting in how we react to the here and now. It’s mysterious in many ways due to how we choose to conduct our actions based on learned past behaviors. Considering the present and how it relates to the holiday season, there’s a lot to reflect upon right now. In the tale of ‘A Christmas Carol’, the second ghost that visits Scrooge is the ghost of Christmas Present. This ghost is represented as a happy, kind-hearted, and welcoming spirit. As it relates to fitness, we can dive into our present day to see the importance of staying healthy and fit through a daily commitment. Over the years, it may have taken you some time to realize the value of keeping a consistent fitness program, time to change habits or adapt to the new trends, but through it all, you see the light and success of your progress. Y2K - PRESENT DAY OF FITNESS Over the past 20 years, the ‘physical exercise era’ shifted and evolved into a broad scope of fitness concepts, athletic performance, and functional skills for everyday life. Fitness tools and specific workouts began to unfold into programs, classes, and themed workouts. Gyms, health clubs, and boutique studios also began to pop up on every corner. Listed are some of the current workout trends and commonly used equipment of todays modern world. ‘TOP WORKOUT TRENDS’ OF THE PRESENT • HIIT (High Intensity Interval Training) • Circuit Training (a series of exercises performed by reps or sets with little to no rest) • Bootcamps (combination of cardio, strength, drills) • Yoga (vinyasa, hatha, power, yin, restorative) • Pilates • Fusion/ Barre • Spinning • Kickboxing • Dance (Zumba, booti, salsa, ballet, hip-hop) • Aerial Fitness (aerial yoga, silks, pole, acro, flying trapeze) • Functional Training (multi-planar, multi-joint movements to improve overall balance and coordination by utilizing the core, helps perform everyday activities easier) ‘POPULAR FITNESS EQUIPMENT’ OF THE PRESENT • BOSU • Spinning • Kettle Bells • Glide Discs • Stability Balls • Medicine Balls • Agility Ladders • Wide variety of bands • TRX / suspension training • The Total Gym The Total Gym equipment has been a staple of the past and continues to advance into our present day. It’s portability has enhanced many lives with the convenience of being able to get fit in the comfort of your own home. It’s been one of the first infomercials on the market and is still running today! The new and improved equipment has shifted into the present with a modern facelift appearance that includes hardware upgrades, additional accessories, and includes user friendly programing like TGTV. The Total Gym is also one of the most versatile pieces of equipment available today. Did you know that many of the trending workouts and popular fitness equipment (props) listed above can be integrated with your Total Gym workouts? If you’re searching for ideas or a little inspiration, you can always turn to my Total Gym blogs where I share creative workouts and helpful tips. THE PRESENT Time allows us to learn about those things we like, things we need more of, and those things we can do without. What I have found beneficial over the years is that doing something is better than nothing (it’ll counter the most common excuse of “I don’t have time”), and you can find the right balance of what your body needs each day. So what does your body need? Knowing what you know now from your past fitness experiences and programs, here are a few questions to ask yourself to enhance your future workouts. 1. What have you learned about your fitness habits? 2. How does your body responds to certain workout styles? 3. Do you prefer weight training vs high Intensity workouts? 4. Do you incorporate a balanced program of cardio, strength, and flexibility? 5. Are you consistent with your diet and workouts? 6. What are your take aways for how to proceed into your healthy lifestyle and fitness future? THE FITNESS PRESENT WORKOUT The Present Workout is developed with the ‘here and now’ best functional strength exercises using your Total Gym. This workout consists of 6 classic movements that have been upgraded with a modern twist. Directions Perform these ‘Present Day’ Exercises in the following manner: • Circuit format, one after the other with little to no rest • 1 minute / exercise (use a timer app) • 2-3 sets * Learn the exercises well before doing the full workout * Move at a controlled tempo during your timed intervals 1. Lateral Lunges & Reverse Lunges • Set Up: low incline • SUPERSET • Try the 2 versions of the same drill: Athletic vs yoga 2. Mt. Climbers & Push-Ups • Set Up: low incline • SUPERSET • Try the 2 versions: incline vs decline 3. Glute Press & Plank Pulls • Set Up: medium incline & attach Squat Stand • SUPERSET • Try a variety of foot positions to target different glute angles: parallel vs abduction 4. Torso Rotations • Set Up: low-medium incline & attach Cables • Try different angles and cables: single vs double cable 5. Chest Flies & Crunch • Set Up: low-medium incline & attach Cables • Try a variety of angles: incline vs decline presses 6. Half Kneeling Rows • Set Up: medium-high incline & attach Cables • Incorporate a version that works for your fitness strength: modified vs advanced Be sure to check out the video demonstration to see how to perform these classic exercises with a present-day twist on your Total Gym. TO BE CONTINUED… The present is the here and now that shows the transformation over time. It’s what you do now that will make the difference and contribute towards your best self moving forward. Your achievements are built upon determination, motivation, and eduction to build your spirit strong. Let this knowledge you’ve learned carry your spirit forward into the future by building upon your experiences and improving your skills. Stay tuned for part three, as we fast forward into the ‘Fitness Future’ to see where the trends are going. In the spirit of the season, love and joy to you. Maria The post The Fitness of Christmas Past – “Present” – Future: Part 2 appeared first on Total Gym Pulse.

  • The Fitness of Christmas “PAST” – Present -Future: Part 1
    by Maria Sollon on December 22, 2020 at 3:29 pm

    https://www.youtube.com/watch?v=jtnjP0i7Wks The Fitness of Christmas “PAST” - Present -Future: Part 1 A Christmas Carol, the old Charles Dickens' novel, has a special theme that we can relate to many of life’s experiences. This is a holiday classic that you may have watched growing up. As a refresher, this Christmas tale is about a man, Ebenezer Scrooge, who is visited by three spirits, the past, present, and future. Each spirit showcases different scenarios that have had an impact on others. Since it is the Christmas season, and a time to reflect, it seems right to revisit where fitness has gone over the years, from short-lived fitness fads to revolutionary trends that are still popular today. FITNESS FADS & TRENDS PRIOR TO Y2K It was a magical time when exercising was starting to become ‘something’. Gyms were in warehouses, sometimes grungy, hole in the wall spaces with benches, barbells, and hand weights. Guys would pump the heavy weights aiming to ‘build size’ by cycling their workouts with the typical split of back/ bi’s, chest/ tri’s, shoulders/ traps, and maybe a leg day. There was a craze for synthetic supplements that made ‘bulking up’ like Arnold every guy’s mission. The ladies would sweat it out while following the latest diet fads aimed to look supermodel skinny. Group exercise became a ‘thing’ and it started with jazzercise, hi-lo, or step aerobics. Step touch, grape vines, side bends, and sit-ups went great with a pair of leg warmers, a leotard over leggings, and a sweat band to match. Other trends were to spend countless hours of cardio on the Nordictrack, Stair Master or elliptical machines. During this time, the beginning of the ‘exercise era’ was formed and set a tone that we can remember fondly, leg warmers and all. ‘CLASSICS' OF THE DECADES Let’s take a journey back to the “Fitness Past”, pre 2000’s, to remember what ‘physical exercise’ was then and discuss some of the 'old school’ exercise trends and those gimmicks that sounded good in theory, but didn’t quite work. ‘The 90s’ CLASSIC CLASSES 1. Step Aerobics • An aerobic craze developed by Gin Miller, to initially help strengthen the supporting muscles of the knee by stepping up-down in place. The Step evolved into a creative way to burn calories with a choreographed routine. Tae Bo • Billy Blanks rolled out his high energy, full body cardio mix of tae kwon do and boxing drills set to hip hop tunes. ‘The 80s’ CLASSIC CLASSES 1. Jazzercise • Created by Judi Sheppard Missett in 1969, but didn’t make it big until the 80s. This workout mixed jazz with cardio and resistance moves in a dance style. Aerobics • Can you say leg warmers, leotards, and Jane Fonda?! She’s the queen of aerobics and took it mainstream with the best selling exercise videos of all time! (I have just about very VHS she made!!) 2. Sweatin’ to the Oldies • Richard Simmons’ is one to remember with an energetic and disco sweat style that got all fitness levels moving to fitness fun. His short shorts, sparkly tanks, and curly hair are images you can’t forget! ‘The 70s’ CLASSIC TREND 1. Bodybuilding • Arnold Schwarzenegger arguably made muscle size matter. Lifting heavy weights became popular in the 1970s and created a look that young adults strived to accomplish. CLASSIC EQUIPMENT FADS & FAVS In addition to the “classic classes of the past”, there has also been some unforgettable pieces of fitness equipment that we either grew to love, or simply used as a clothing rack! Who could forget the Thigh Master! Suzanne Somers set the trend to slim and trim the thighs with a single device at home. There was also the Ab Roller that helped people do crunches while proving support for the head, neck, and upper body. The Slide Board tried to make a breakthrough as a tool to improve lateral movement and trim the thighs. (1980’s) The 70s had a revolutionary creation that marked the start of cutting edge home fitness equipment. This is when The Total Gym was created- the name says it all! It’ versatility was designed to provide a total body workout by using gravity as resistance. This equipment was the start of the infomercial world showcasing Chuck Norris and Christie Brinkley performing their home fitness routines. As we venture further back, along came the machine that did it for you by buckling up your body with a Vibrating Belt. It aimed to vibrate the fat away without breaking a sweat to get maximum results with little effort. (1960’s) Last but not least, Hula Hooping was known for trimming the waistline and eventually became a popular toy to twirl around the body for fun. (1950’s) Some fitness fads flare and fizzle, while others stick around or inspire new variations on a classic theme. One thing we have learned from the past is that being physically fit has been the wave of our future. It’s never to late to learn classic exercises that will still be around for years to come. THE FITNESS PAST WORKOUT Stemming from the past, the Total Gym has been a staple in home fitness equipment. This workout contains 8 ‘old school’ classic moves that are legendary from when Total Gym was first introduced. An ‘old school’ workout wouldn’t be the same without the following warm-up. So let’s take it back to the old school where aerobics was so cool…. Warm-Up: • Step Touch & Grape Vine • Hamstring curls • Side Bends Guys with BIG muscles in mind: 1. Pull-Ups • High incline, attach Pull-Up Bars 2. Chest Press • Low-high incline based on your strength level & goals, attach Cables 3. Bicep Curls • Low-high incline based on your strength level, Cables 4. Squats • High incline, attach Squat Stand Gals wanting to WIDDLE the middle and SLIM the thighs: 5. Glute Lifts • Medium incline, Squat Stand 6. Outer - Inner Thigh Leg Lifts/ Calisthenics • Low-medium incline, Cables 7. Arm Circles • Low-medium incline, Cables 8. Sit-Ups/ Pullover Crunch • Low-medium incline, Cables Be sure to check out the video demonstration to see how these ‘oldies but goodies’ are performed on your Total Gym. TO BE CONTINUED… Reflecting on ‘The Fitness Past’ we see how the exercise seeds were planted to grow, evolve, and inspire change within health and fitness. It’s a reflection of what we know, what has worked best, and what needed improvement. The Ghost of Christmas Past helped Scrooge reflect and remember the choices he made to build a better future. We too must learn from the past by seeing what worked, what was a fad, and what’s been tried and true to this day. One of the most revolutionary pieces of equipment that have remained so very relevant over the years is the Total Gym. It’s like a fine wine- it keeps improving over time while maintaining its original integrity to perform the most ‘classic moves’. Stay tuned for part two, as we continue to see how and where fitness is in our current world. In the spirit of the season, love and joy to you. Maria The post The Fitness of Christmas “PAST” – Present -Future: Part 1 appeared first on Total Gym Pulse.

  • 15 Health Tips Any Woman Over 40 Needs to Know
    by Dai Manuel on January 24, 2021 at 8:19 pm

    Our wisdom and compassion often increase as we grow older, but so do our health challenges. More than 90% of older adults have at least one chronic condition, and more than 75% have more than one. Plus, these figures are even higher for women than for men. Natural changes like menopause and your family medical The post 15 Health Tips Any Woman Over 40 Needs to Know first appeared on Dai Manuel: Your Lifestyle Mentor.

  • How to be More Stoic in 10 Steps or Less
    by Dai Manuel on January 15, 2021 at 9:02 pm

    Are you stuck in your life? As a general word, stoicism is the endurance of pain or hardship without complaint or display of emotion. As a philosophy, Stoicism is much more. What is Stoicism? (care of The Daily Stoic) Stoicism was advocated by the most influential Greeks in history. It’s also enjoying a significant resurgence The post How to be More Stoic in 10 Steps or Less first appeared on Dai Manuel: Your Lifestyle Mentor.

  • Concussed? News That You Need to Know by Gary Reinl
    by Dai Manuel on January 10, 2021 at 9:25 pm

    Maintaining and/or restoring musculoskeletal, vascular, neurological, and lymphatic homeostasis post-concussion may help to prevent the degradation of brain tissue and jumpstart the healing process. We now know that there are lymphatic vessels in and around the brain (see illustration below).  (1, 2, 3, 4, 5, 6, 7, 8) A groundbreaking article entitled, “They’ll Have to The post Concussed? News That You Need to Know by Gary Reinl first appeared on Dai Manuel: Your Lifestyle Mentor.

  • The Top 4 Benefits of Eating Fish for Health and Fitness
    by Dai Manuel on December 30, 2020 at 10:27 pm

    Most of us realize that what we put into our bodies has a massive impact on our wellbeing. But none more beneficial than eating fish for health and fitness. A diet that includes a balance of fruit, vegetables, lean meats, and whole grains will provide our body with the essential nutrients it needs to stay The post The Top 4 Benefits of Eating Fish for Health and Fitness first appeared on Dai Manuel: Your Lifestyle Mentor.

  • 5 Tips to Minimize Your Foot Pain While Doing Cardio
    by Dai Manuel on December 23, 2020 at 10:47 pm

    During cardio, your feet are your main support, so you must support them back to prevent injuries and unnecessary pain. Whether you’re running, attending a Zumba class, or a dance workout, your feet must be able to handle the hard impact and pressure you put them through every time you work out. Don’t take your The post 5 Tips to Minimize Your Foot Pain While Doing Cardio first appeared on Dai Manuel: Your Lifestyle Mentor.

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  • Full-Body Blitz
    by Julia Price on January 13, 2021 at 7:30 pm

    Want to train like an athlete? Get back into your fitness routine with this quick 20 minute workout! Try this agility style workout and you can work out like an athlete does. This quick full-body circuit is sure to have all your muscles working in just 20 minutes. Plus – you can fit it in The post Full-Body Blitz appeared first on VASA Fitness.

  • Zesty White Bean Chili
    by Julia Price on January 6, 2021 at 11:14 pm

    This zesty white bean turkey chili can be made plant-based too! It’s super simple, easy, healthy, and protein-packed! All you have to do is put everything in a slow cooker and let it cook! Then you have lunch, dinner, or meal prep for you and your family.   Zesty White Bean Chili 2 Cans Great The post Zesty White Bean Chili appeared first on VASA Fitness.

  • Benefits of Having a Workout Buddy
    by Julia Price on January 6, 2021 at 10:24 pm

    Why is it important to have a workout buddy? Having a community of support around you makes all the difference in your fitness journey! Whether you are working out together in the gym or virtual fitness buddies, having others support you in the gym helps you reach your goals and push beyond! Motivation/Support – Everyone The post Benefits of Having a Workout Buddy appeared first on VASA Fitness.

  • A Letter of Gratitude from our CEO
    by Julia Price on December 31, 2020 at 9:56 pm

    Greetings Valued VASA Fitness Members, This year our fitness community has been put to the test. We could have never foreseen that a global pandemic would challenge us in so many ways. But, together we’ve made it through to the end of 2020 and we are confident that a bright future in 2021 is just The post A Letter of Gratitude from our CEO appeared first on VASA Fitness.

  • The Ultimate Fitness Gift Guide
    by Julia Price on December 8, 2020 at 8:51 pm

    Need some gift ideas this holiday season? Check out our holiday gift guide filled with options for everyone! You’re sure to find the perfect holiday find for any fitness lover. Check out these fun fitness picks with options for every budget!   8 Gifts for Ultimate Fitness Fan   Hyperice Hypervolt and Hypershere Mini  This The post The Ultimate Fitness Gift Guide appeared first on VASA Fitness.

  • SO I MADE A LIST & CHECKED IT TWICE, BUT…
    by Faya on January 20, 2021 at 10:37 pm

    Dear reader, if it’s not too late, I wish you a superb new year. Xmas ’20 came and went and is but a speck in the rear view mirror of an annus horriblis, but Santa kinda didn’t show up. Yes, it was different partly due to the pandemic having robbed us of the warm fuzzy The post SO I MADE A LIST & CHECKED IT TWICE, BUT… appeared first on Fitness on Toast.

  • REVIEWED: APPLE WATCH SERIES 6
    by Faya on October 13, 2020 at 4:25 pm

    If you’re as stubborn as me, and are convinced that there *ARE* yet days remaining of the summer, here’s a remarkable day trip idea for you! Earlier in the month, I spent one such day enjoying the exquisite Jurassic coast, on the Isle of Purbeck, Dorset, England’s only natural UNESCO World Heritage Site – which was really The post REVIEWED: APPLE WATCH SERIES 6 appeared first on Fitness on Toast.

  • 10 AUTUMN ‘HEALTHY GETAWAY’ ESSENTIALS!
    by Faya on October 9, 2020 at 4:50 pm

    The summer may be well and truly kaput, yet your travel aspirations invariably live on… The deluge of the past week has unquestionably marked the seasonal transition to Autumn, and whilst we weren’t exactly travelling abroad en-mass over the summer, the ‘Blighty staycation’ certainly came in handy as a welcome relief from cabin fever. Whilst I have around 8 more The post 10 AUTUMN ‘HEALTHY GETAWAY’ ESSENTIALS! appeared first on Fitness on Toast.

  • MY BABY LOCKDOWN
    by Faya on July 28, 2020 at 10:59 am

    I’ve wanted to share this supremely exciting news on the blog for, well, just over 6 months now. Things are changing, FitnessOnToast is quite literally expanding; I am pregnant (not just gluttonously engorged)! Amidst the COVID lockdown and what can only be described as an ‘atypical yet unforgettable’ year, I found myself wanting to withdraw The post MY BABY LOCKDOWN appeared first on Fitness on Toast.

  • WELLNESS ESCAPE TO THE WESTIN MALDIVES MIRIANDHOO
    by Faya on January 11, 2020 at 12:28 pm

    I recently returned from 9 days in planet Earth’s most rapturous dreamland – the Maldives. I’ve been fortunate to visit this heaven on prior occasions, and I am struck by how its luminous beauty never dulls; on this trip, I visited the wonderful Westin Maldives Miriandhoo, a jewel in the crown of the Westin  Hotels and Resorts group. The post WELLNESS ESCAPE TO THE WESTIN MALDIVES MIRIANDHOO appeared first on Fitness on Toast.

  • 4 Good Reasons To Try a Group Fitness Class
    by Cox Media Group on January 17, 2021 at 4:43 pm

    If working out on your own is proving fruitless, grab some friends and try a group class instead. More and more people are opting for group fitness classes in the Phoenix, AZ Valley. With so many benefits, it’s time for you to join in the fun. Guided Workouts When working out solo, it’s difficult to … 4 Good Reasons To Try a Group Fitness Class Read More » The post 4 Good Reasons To Try a Group Fitness Class appeared first on Mountainside Fitness.

  • Small changes you can make to become a healthier you in 2021
    by Grace Koval on January 7, 2021 at 11:56 pm

    This year, we’re celebrating 30 years in Arizona! As Arizona’s largest locally-owned fitness center chain, we’re here to answer any and all of your health and wellness questions. Our Fitness Managers and Personal Trainers are always available to answer your question and even show you how to use a specific machine.  To start the new … Small changes you can make to become a healthier you in 2021 Read More » The post Small changes you can make to become a healthier you in 2021 appeared first on Mountainside Fitness.

  • 2020 Holiday Gift Guide for Fitness Lovers
    by Grace Koval on November 24, 2020 at 6:26 pm

    Need help thinking of a great gift for a loved one? We got you! We have chosen some of our favorite health and wellness related gifts for your 2020 holiday shopping.  Gifts for Her     Lululemon On My Level Barrel Bag Designed for fast movers this bag will hold everything you need and it … 2020 Holiday Gift Guide for Fitness Lovers Read More » The post 2020 Holiday Gift Guide for Fitness Lovers appeared first on Mountainside Fitness.

  • Simple Stretches to Unwind
    by Grace Koval on October 8, 2020 at 5:48 pm

    At the end of the day, especially in these unprecedented times, burnout and feelings of anxiety can heighten. Our bodies hold on to energy—the good, the bad, the unknown, the tightness, the stress… all of it. Whether we are an avid yogi or prone to weight lifting or a combo of both, stretching with intention … Simple Stretches to Unwind Read More » The post Simple Stretches to Unwind appeared first on Mountainside Fitness.

  • What is a Percussion Massager and Why You Need to Use One?
    by Grace Koval on September 25, 2020 at 4:28 pm

    We are back! Crushing those workouts and determined to work off that quarantine 15. Now we are seeing the results, strength, energy and all the other benefits we love about the gym! Do you know what else is back? The tight, sore, inflamed muscles. Muscles that have been sitting on a beach sipping Mai Tais … What is a Percussion Massager and Why You Need to Use One? Read More » The post What is a Percussion Massager and Why You Need to Use One? appeared first on Mountainside Fitness.

  • Motivation tips for group fitness instructors
    by Fitnessista on January 25, 2021 at 4:40 pm

    Hi friends! Happy Monday! I hope you’re having a great morning. It’s been cold and raining like crazy here in Tucson. Since it hasn’t really felt wintery here this season, I’m welcoming it with open arms. We spent lots of time snuggling in blankets yesterday, drinking hot cocoa, and watching movies. (Heads up: Pirates of… The post Motivation tips for group fitness instructors appeared first on The Fitnessista.

  • Friday Faves
    by Fitnessista on January 22, 2021 at 11:05 am

    Hi friends! Happy Friday! I hope you had a wonderful week. Ours was pretty low-key because I have a lot going on this weekend. I’m getting all of the new Fit Team documents ready to go out next week and we’re also filming Barre Bootcamp 2. Lots of fun stuff on the horizon. A huge… The post Friday Faves appeared first on The Fitnessista.

  • 067: Natural skincare and clean beauty tips with Danny Neifert
    by Fitnessista on January 20, 2021 at 11:50 am

    Today I’m so excited to have Danny Neifert, the founder of Skin Harmonics, on the show. Here’s what we chat about: How the conventional anti-aging strategy accelerates aging: why micro-violence, harm to heal, and other trauma-based beauty procedures hurt skin in the long term Some easy things you can do at home for beautiful skin… The post 067: Natural skincare and clean beauty tips with Danny Neifert appeared first on The Fitnessista.

  • 15-minute HIIT Blitz (video) * no repeats
    by Fitnessista on January 19, 2021 at 11:10 am

    Hi friends! Happy Tuesday! I hope you’re having a lovely week so far. The girls didn’t have school yesterday (any day without virtual school is a GIFT) so we enjoyed the long weekend and took a hike at Mt. Lemmon. The weather was in the 50s and it felt amazing! Yesterday also marked the start… The post 15-minute HIIT Blitz (video) * no repeats appeared first on The Fitnessista.

  • Friday Faves
    by Fitnessista on January 15, 2021 at 11:09 am

    Hi friends. Happy Friday! I hope you’re having a lovely week. The Pilot was gone most of the week, but thankfully, he’s back today. I’m looking forward to hanging out this weekend, filming new videos for Fit Revolution (<— my link gets you 14 days free and the code GINAHARNEY for 10% off your first… The post Friday Faves appeared first on The Fitnessista.

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  • Nanomedicine's 'crown' is ready for its close up
    on January 25, 2021 at 2:43 pm

    An international team of researchers has developed a new method to better understand how nanomedicines -- emerging diagnostics and therapies that are very small yet very intricate -- interact with patients' biomolecules.

  • Continuous monitoring of proteins a game-changer for patients with deteriorating health
    on January 25, 2021 at 2:43 pm

    A world-first discovery could become a game-changer for patients at risk of rapid health deterioration, such as heart complications, stroke, sepsis and cancer. Researchers developed an antibody as a biosensor, to continuously monitor rapid changes in the concentration of EGFR, a protein present on cancer cells and in body fluids.

  • Women influenced coevolution of dogs and humans
    on January 25, 2021 at 2:40 pm

    A cross-cultural analysis found several factors may have played a role in building the relationship between humans and dogs, including temperature, hunting and surprisingly - gender. The analysis used ethnographic information from 144 traditional, subsistence-level societies from all over the globe. People were more likely to regard dogs as a type of person if the dogs had a special relationship with women -- such as having names and being treated as family.

  • No more needles for diagnostic tests?
    on January 23, 2021 at 2:10 pm

    Medical researchers have developed a biosensing microneedle patch that can be applied to the skin, capture a biomarker of interest and, thanks to its unprecedented sensitivity, allow clinicians to detect its presence.

  • Regulating the ribosomal RNA production line
    on January 23, 2021 at 2:10 pm

    The enzyme that makes RNA from a DNA template is altered to slow the production of ribosomal RNA (rRNA), the most abundant type of RNA within cells, when resources are scarce and the bacteria Escherichia coli needs to slow its growth.