This 10-minute every minute on the minute (EMOM) burner will humble you. The first few minutes will feel okay, but then fatigue will kick in around minute eight. Try to hang on for as long as possible, says Ian Creighton, CF-L1. If you get really fatigued and know you're not going to be able to hit the reps on one of the minutes, rest an entire minute then pick up where you left off.

If youre a beginner, tone down your rep goal to adjust the workout to you. Creighton suggests aiming for 10 calories on the rower and 8 burpees if youre just starting out. You can also cut the lateral jump over the machinebe especially careful with this aspect of the routine. If youre more advanced, add in a few calories and reps. The key is to not adjust your rep goal after youve started. If you feel like you need to take a break, rest an entire minute then pick up where you left off, he says.

How to Do It:

Start the exercise every minute, on the minute. Aim to finish at about 40 seconds to allow yourself a break before starting the next minute. Alternate the two minutes below until you reach 10 minutes.

Minute 1: 15 calories on the rower

Minute 2: 12 Over the erg burpeesperform a burpee, then at the top jump laterally over the erg and perform a burpee on the other side. Thats one rep.

Link:
These 12 Rowing Machine Workouts Will Build Cardio and Smash Fat - Men's Health

The Biohacking India 2.0 event, Indias first Bio Hacking Platform presented by Physique Global & The Biohacking Directory Delhi supported by D'MONDE Members Club, unfolded at the illustrious DMONDE Members Club in New Delhi on January 14, 2024.

Jag Chima, the visionary Founder of Physique Global and Biohacking Directory, brought back the dynamic duo, Kris Gethin and Ben Greenfield, for the second time after the pioneering Biohacking event in 2019. This marks a historic moment as the first-of-its-kind events in India.

The event witnessed an enthusiastic gathering of health enthusiasts, entrepreneurs, and fitness professionals eager to glean insights from the world-renowned Biohackers. Ben Greenfield, a biohacker, nutritionist, and fitness coach, shared his extensive knowledge, emphasizing the transformative potential of biohacking in India. Greenfield expressed excitement about redefining the future of the fitness industry through a fusion of science and personalized wellness.

Kris Gethin, a celebrity trainer and transformation expert, contributed practical wisdom to the stage. In his reflection on the event, Gethin stated, "The event at D'Monde Members Club was a phenomenal experience for myself, Ben, Jag, and, based on the overwhelming feedback, the enthusiastic attendees. We provided the opportunity for the audience to delve into health-span and longevity insights applicable to anyone across India aspiring to lead a better life for themselves and their families."

Gethin highlighted the unique perspective offered by combining ancestral wisdom with todays technology, fostering positive transformations in how individuals perceive and prioritize their health. He emphasized that the event signifies a significant step for India in embracing biohacking practices more widely.

In collaboration with the esteemed D'Monde Members Club, this exclusive event was an invitation-only affair, setting the stage for a transformative experience.

Jag Chima expressed his enthusiasm, stating, "In the presence of extraordinary minds like Ben Greenfield and Kris Gethin, we've embarked on a journey to redefine the future of the health and fitness industry. Biohacking is not just a trend; it's the future, a dynamic fusion of science and personalized wellness."

Continuing, he said, "As the CEO of Physique Global and the Biohacking Directory, I am immensely proud to bring the best biohackers from around the world to India.Our mission is clear to empower individuals with the knowledge and tools to optimize their physical and mental well-being. We will be introducing new initiatives in India with Biohacking centres and incorporating cutting-edge technology to help people improve their well-being."

The event marks the commencement of the Biohacking India 2.0 tour, promising a series of transformative events over the next couple of weeks, including one in Mumbai.

Read more:
Future of health and fitness: Biohacking India 2.0 Tour Kickstarts in Delhi - Adgully

FOR ALMOST A decade, Michael B. Jordan has been known for

Now he's co-founded MOSS, a beverage that mixes sea moss with organic juices, botanical extracts, and herbs. Jordan has been developing the drink (after getting tired of mixing his carefully-calibrated sea moss smoothies) for almost four years while also establishing its footprint as a platform to support causes he cares about.

"Growing up in New Jersey, on the coast, my dad was always taking me and my brother deep sea fishing," Jordan says. "I appreciate those memories, and being on the water still gives me a sense of peace and calm." At the time of its launch MOSS, has committed over $25,000 in giveback to organizations that advocate for marine environmental protections, such as Oceanic Global, and communities groups that promote access for BIPOC groups to water sports and other outdoor activities. It's supported and hosted beachside events in Los Angeles with groups like Intersxtn Surf, a surfing community for Black women and women of color; Pacific Town Club, a sports and social club geared toward Black men; and Hike Clerb, an intersectional women's outdoor collective. "We're really trying to find the grassroots, boots-on-the-ground organizations," Jordan says.

As he launches his latest entrepreneurial project and gears up to star in a slate of new movies (he's rumored to direct Creed IV after making his directorial debut with Creed III), Jordan talks about how he balances his acting, directing, producing, and business duties with his fitness routine and shares his keys to avoiding burnout.

Michael B. Jordan: I started building a wellness routine as part of the preparation for my acting roles. A lot of my roles are very physical, so I do things like take supplements to help me feel strong, give myself an edge when I'm training, but also to feel generally healthy. Sea moss was part of my fuel source behind the fitness routines I've used over the years to build my characters' physiques. My mom has lupus, my parents are getting older, my sister was pregnant at the time. I began thinking more about my overall health and my family's collective health. I was incorporating sea moss gel into my diet and blending it with smoothies, and I started looking around for a more accessible way to incorporate it into my day-to-day in a more streamlined way. I ended up partnering with DrSmood to develop it into a drink where we can have all the benefits of sea moss in a more easily accessible package. There's a process to taking the raw product, breaking down into a gel, figuring out when you need to blend it a bit longer or add a little bit more water. Sometimes people's first impression when they add sea moss to a smoothie or drink at home isn't ideal because of the trial and error. So we worked on a process and recipe that took about four years to perfect. There was a lot of taste testing, a lot of trying different flavors. We have experts and nutritionists who spent countless hours refining the ingredients.

I'm a super competitive person, and I naturally gravitate to competition. As more business opportunities open up in sports, I've found more overlap in the things I personally love and the businesses I'm trying to build. The athletes at Alpine and Bournemouth have to be in tip-top shape, mentally strong to compete in these sports. Everyone is looking for that natural edge, and that goes hand in hand with building an enterprise too.

An Intrsxtn Surf community event.

A Pacific Town Club event.

I think we've been conditioned to work hard and grind and grind until you can't anymore. But things are evolving beyond that. Yes, you have to grind, you have to work extremely hard, but you also have to take the time to replenish and reenergize yourselfyour body and your mindfor the long run.

I always want to do some type of exercise where I get my heart rate up and sweat things out. That helps me get my body locked in and engaged. But the other must-have throughout my day is meditation. I think it's extremely important to take time to calm your mind, refocus your thoughts, and be intentional about what you want to do. I have my fitness routine, my meditation, my recovery. All together it helps me balance the strenuous workouts, the 2-days, the 3-days, the lack of sleep from having to be a million different places for work.

I make sure to take some time for myself, do something that makes me happy. We have to give ourselves that carrot, give ourselves something to look forward to that helps keep our mind and body motivated to keep up the grind. I'm definitely a gamer. Anybody that knows me, they know I'm on Call of Duty heavy, NBA 2K, FIFA. Those are probably the three in my rotation the most. Being a uncle, I make time to be around my niece and my nephew. You can't be mad at all the energy and love they give you.

Without a doubt, working smarter and not harder is the way to go. I'm always looking for the most impactful and most efficient ways to get the most out of my time. And sometimes the way to do that is actually slowing down and meditating, paying attention to my body and the things it needs in order to operate at a high level.

This interview has been edited and condensed for clarity.

Nojan Aminosharei is the Entertainment Director of Mens Health and the Special Projects Editor of Harpers Bazaar. He was previously the Entertainment Director of Hearst Digital Media, and before that a Senior Editor at GQ. Raised in Vancouver, Canada, Nojan graduated from NYU with a masters degree in magazine journalism. The late Elaine Stritch once told him, What the fuck kind of name is Nojan? Im 89 years old, I dont have time for that shit.

Read more:
Michael B. Jordan's Secrets to Fitness and Mental Health - Men's Health

There has been a notable surge in demand for products and services from direct-to-consumer brands and internet platforms in the health and wellness sector. This uptick is attributed to the common New Year's resolution of consumers focusing on their fitness and well-being.

HealthifyMe, a startup backed by Khosla Ventures and Unilever Ventures, reported a significant spike in sales on the first day of 2024, reaching 2.5 crore, more than three times its average daily revenue. Tushar Vashisht, the CEO, highlighted a seasonal spike in the new year, accompanied by heightened engagement and excitement from new consumers.

Notably, nearly 66 per cent of the revenue in January so far has come from subscription renewals, a substantial increase from the previous year's 50 per cent. HealthifyMe anticipates touching 35 crore in revenue by the end of January, creating a monthly record.

Boldfit, a bootstrapped D2C brand specialising in fitness products and nutritional supplements, experienced a 20-25 per cent increase in sales during the first week of January, when compared to regular business months. This quarter, January to March, accounts for a significant 35 per cent of Boldfit's annual business, making it the best quarter for the fitness industry as a whole.

Blissclub, an Elevation Capital-backed apparel brand focusing on gym and yoga wear for women, reported robust revenue growth from mid-December to January. Founder and CEO Minu Margeret noted that December 2023 was the best month in terms of top-line performance, with a 50-60 per cent revenue increase compared to the previous months.

While companies like Cultsport and Curefit observed increased sales over the past fortnight, they expect a decline in customer interest by the end of January. Cultsport, the D2C vertical of Tata Digital, predicts a 30 per cent drop by February. However, they still anticipate a 20 per cent growth compared to January 2023, fuelled by ongoing consumer demand and the addition of new product categories.

Fireside Ventures, a brand-focused venture capital firm, recognises the broader trend of growing demand for health and wellness products beyond the typical New Year's resolution season. Ankur Khaitan, at Fireside Ventures, emphasises the shifting mindshare and wallet share of consumers toward health and wellness, signalling ongoing opportunities for investments in this space.

All in all, the health and wellness industry is experiencing a surge in demand driven by New Year resolutions, with several brands recording remarkable sales figures. While the peak is expected to subside in the following months, there is a broader trend of sustained interest in healthier solutions, providing investment opportunities in the sector.

Read more here:
Your 2024 New Year Resolution Has Boosted The Health & Fitness Industry - Her Circle

This morning saw the beginning of the 2024 runDisney Health & Fitness Expoat Disneyland Resort (the first such event at the Anaheim, California-based resort since 2017), and below are a good number of photos showcasing what was in store for attendees.

Signage was clear as I approached the Disneyland Hotel and its convention center this morning, where the Expo was being held.

Inside the convention center area I found a number of photo ops, concession stands, and merchandise displays for guests to make use of during their visit.

An additional photo op promoting the already-popular new Disney+ live-action series Percy Jackson and the Olympianstook up an entire room at the event.

Then it was time to begin exploring the Expos exhibit hall floor, where guests shopped for merchandise and could learn information all about runDisney, its races, and programming.

There was a cool central area of the runDisney Expo marked by a large Sleeping Beauty Castle backdrop. This section also featured several swag giveaways including stickers and fans, plus more displays of merchandise for this weekends event.

Along one wall was a display of a variety of attractive runDisney medals one could attain by participating in the races.

Also on the main floor I found some cool Mickey & Friends key art for the event, a Honda booth, and more Disney exhibits.

The merchandise area itself was tricky to access, as guests had to use the virtual queue system and even after that the wait time seemed pretty long. There were also booths for job opportunities at Disneyland Resort, the Disney Vacation Club, and Disney Fairy Tale Weddings.

Outside the runDisney Expo, once attendees made their way over to the Downtown Disney District, there were also a number of discounts activities for participants in this weekends event. For example, I stumbled across an exercise training session in progress on the new lawn. Ive included images of the various signage in case youd like more information on these fun offerings.

Original post:
Photos: runDisney Health & Fitness Expo Returns to Disneyland Resort with Races for First Time Since 2017 - Laughing Place

Health Marketplace

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Jenny Cowley, Charlsie Agro, Katie Pedersen - CBC News

Posted: January 12, 2024

Sweat, heavy breathing, warm temperatures and lots of people the gym is the perfect environment for bacteria to thrive in, which is why wiping equipment down is a normal part of gym etiquette.

But does a quick wipe really eliminate all those germs? CBC's Marketplace swabbed equipment at several popular national gym chains to find out which surface harbours the most bacteria.

With training and supplies from an accredited laboratory in Mississauga, Ont., Marketplace visited some of the largest for-profit gym chains: three GoodLife Fitness, three Anytime Fitness and three Planet Fitness locations in the Greater Toronto Area.

"Our own microbes are absolutely fine, but the minute that we start touching other people's microbes, especially if they're pathogenic, it can lead to infection," said microbiologist and self-proclaimed "germ guy" Jason Tetro.

WATCH | Gym-goers leave plenty of germs behind:

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While you're more likely to get sick from someone breathing heavily next to you, there are a few other things lurking at the gym that you should be wary of.

"Staphylococcus aureus is the big one," said Tetro, who explained that contact could result in a skin infection for those with open sores or cuts. One particular strain of staphylococcus, known as MRSA, is antibiotic-resistant and Health Canada warns that it can be found on gym equipment.

Experts also recommended testing for yeast and mould, which tend to grow in warm, damp environments and can cause various conditions, such as yeast infections and athlete's foot. Elevated levels could indicate a lack of proper cleaning, as these organisms are harder to kill than most bacteria.

Marketplace also tested for total bacterial count, where elevated levels could indicate how long it's been since a surface has been cleaned and how effective the process was at removing germs.

At each gym location, after consulting with experts, CBC journalists swabbed five popular pieces of equipment an elliptical, a barbell, a dumbbell, an exercise mat, a yoga ball as well as the shower floor, to determine microbial counts.

Here is a countdown of each surface in Marketplace's investigation, from least to most germy.

The elliptical machine had the lowest bacteria count of the surfaces, which doesn't surprise Tetro.

"When you think about it, there's not a lot of contact going on," he said. "The surface is really easy for you to get that cloth on there, and you're going to put on some really good pressure in order to clean it."

The dumbbell was germier than the elliptical, which experts said was likely due tothe textured grip.

"It's really difficult to get enough pressure in there with the wipe to actually clean it down," Tetro said. "You're always going to be finding some kind of microbial concentration there what you want to do is use the disinfectant to be able to minimize it."

Like the dumbbell, the barbell has a grippy texture that can make it difficult to clean. One of the barbells swabbed had particularly high levels of yeast.

"The realization of yeast on a surface is not overly surprising," said Tetro, adding that it is a natural part of the human microbiome. He added that elevated levels could mean someone deposited the yeast after "not doing a very good job of cleaning their hands after taking care of an infection."

At first glance, the yoga ball appeared to be covered in dirt. But that can be deceiving.

"If it looks dirty, that doesn't necessarily mean that it's germy," said Tetro. "Dirt is just inorganic material. It's not alive. No one cares about it. And we actually get a lot of people focused on dirt. And they clean, clean, clean. But they're not actually disinfecting."

The yoga ball still had elevated levels of bacteria compared to most of the other equipment swabbed.

The germiest piece of equipment Marketplace found was the exercise mat, with almost eight times the amount of bacteria as the yoga ball.

The mats had especially high levels of staphylococcus, which is found on healthy people, but certain types, like MRSA, could cause infections in others.

While CBC didn't specifically test strains of staphylococcus, Tetro still found these results concerning.

"There has to be some weakening of the immune system that can lead to infection. So if you're going [to the gym] and you happen to have a cut, then there's a likelihood it could get into your skin," said Tetro. "We always recommend that if you're going to work out any time you have some exposed skin or a cut for a wound, you cover that up with a bandage."

Although not a piece of equipment, the shower blew Marketplace's other results out of the water (pun intended). Journalists swabbed an approximately 10 x 10 cm surface next to the drain on shower floors. On average, the gym showers CBC swabbed had more than four times the amount of bacteria than the mat.

Marketplace found elevated levels of yeast, mould and staph in showers. Tetro says the running water and warm environment create the perfect place for microbes to grow.

"That's where viruses can hide, that's where fungi can hide [leading to] warts and athlete's foot And then you take your bare foot, you step on it, and now all of a sudden you have an exposure." You don't need a cut or open wound to potentially be infected with warts and athlete's foot.

All gyms that Marketplace visited had signs encouraging people to wipe equipment down and had cleaning supplies. But CBC didn't find any cleaning equipment in the shower area for gym-goers to use.

Tetro says the best way to protect yourself in the shower is to create a physical barrier by wearing flip-flops.

Tetro says even if gym-goers are wiping equipment before and after using it, they're probably not using the disinfectant in the intended way.

All disinfectants have a contact time required to work, ranging from 30 seconds up to 30 minutes. Common cleaners, like a 1:500 chlorine bleach solution, three per cent hydrogen peroxide solution or 70-90 per cent isopropyl alcohol, all require a 10-minute sit-time to disinfect vegetative bacteria, some viruses and fungi, according to Public Health Ontario.

None of the GoodLife, Anytime Fitness and Planet Fitness locations Marketplace visited had clear instructions on how long to let the disinfectant sit.

"That's the big problem," said Tetro. "As a result, all people are doing is spreading, not killing [germs]."

Marketplace asked Planet Fitness, Anytime Fitness and GoodLife Fitness about the lack of cleaning instructions in the gym, and the levels of microbesfound at their locations. All declined a request for an interview.

In written statements, all companies said they're committed to providing a safe and clean environment for their employees and customers.

Planet Fitness addedthat it encourages members to wipe down equipment before and after use, and to stay home if they're feeling unwell.

GoodLife Fitness wrote that itshared Marketplace's findings with its own cleaning experts and that it is "always reviewing our cleaning program to look for improvements."

A spokesperson for Anytime Fitness wrote that regular exercise can "significantly lower risk" for illnesses.

It added that bacteria is "ubiquitous in our environment and can never be completely eliminated even with the most thorough sanitation practices."

The Fitness Industry Council of Canada, which represents 6,000 fitness facilities across Canada, says CBC's results are "anomalies rather than a reflection of our industry at large."

View original post here:
We swabbed GoodLife, Planet Fitness and Anytime Fitness locations to find the germiest piece of equipment - CBC.ca

I chose weight loss, embarking on Dr Moselys excellent Fast 800 regime, which had the pounds dropping off pretty quickly.

The thing that pushed me to also make exercise part of the programme which no diet ever has before was a friend telling me how important resistance exercise is to protect yourself from dementia. It stops the plaque forming in the brain.

As the mother of an only child, who I had when I was 42, this was a very compelling reason to give weight training a go. Even loving those brain-training word puzzles as I do, I knew it wasnt enough.

And so, I went to a gym and to my great surprise, found almost immediately that I liked it. Part of the reason for this different reaction was the specific gym I went to.

It wasnt a swishy place with a spa attached, but the basic facilities in my local further education college.

Also, the PT (personal trainer) who I had three sessions with, to give me three routines to work with, was the loveliest, most inclusive person you could ever meet. A perfect physical specimen himself, he never made me feel like a fat old bat. And he played the Whos Baba ORiley as well as disco and house music.

I was also amazed and delighted to find there were a lot of people older than me at this gym, fatter than me, less fit, neurodiverse, the lot. There was no strutting and not that much Lycra.

Another early revelation was that I actually enjoyed using the rowing machine. Its less boring than the walking and cycling equivalents to me, because you use your whole body, so its more like dancing somehow.

Also, youre practically lying down.

At the outset, my trainer gave me a goal to row 1km in under eight minutes. I found it impossible at first, but having such a simple quantifiable measure to aim for spurred me on.

Two years later, its easy for me to row 1k in six minutes and I never do less than two, every time I go to the gym which is at least twice a week, although three is better and four is amazing.

Originally posted here:
How I went from couch potato to gym bunny in my early 60s and stayed fit - The Telegraph

With the dawn of the New Year here, countless people have made resolutions to slim down their waistlines and boost their overall health. From eating a more balanced diet to adopting a new exercise routine, there are plenty of natural approaches to getting healthier in 2024. But losing weight doesn't necessarily mean giving your lifestyle a total overhaul. Sometimes, it's the little daily actions that count. If your health and fitness goal this upcoming year is to blast away body fat and keep it off for good, look no further. We spoke with Mike Masi, CPT, a certified personal trainer at Garage Gym Reviews, who shares 10 easy daily habits for weight loss to shed more than just a few pounds.

According to a 2018 review published in the American Journal of Lifestyle Medicine, the key to sustainable weight loss extends beyond diet and exercise. Studies suggest that the best approach to keeping weight off long-term involves adopting healthy lifestyle habitsengaging in regular physical activity, eating a healthy diet, not overeating, managing stress, and avoiding tobacco and alcohol. So, instead of taking on daunting lifestyle changes, you can achieve your weight-loss goals by tweaking your daily habits.

Keep reading to uncover which 10 easy daily habits for weight loss you can implement into your routine to melt excess pounds,according to Masi. And when you're finished, don't miss the 10 Best Ways To Keep Belly Fat Under Control in Your 40s & 50s.

Starting your day with a balanced mix of protein, whole grains, and fruits kickstarts your metabolism and provides sustained energy to curb those mid-morning cravings.

"It's way easier to start the day strong than it is to end the day strong," says Masi. "Eating a balanced and healthy first meal can be a great psychological boost for the remainder of the day, and it doesn't leave a void that your body will be signaling to fill for the remainder of the day. This is a good way to set you up for success on your weight-loss journey."

RELATED: 10 Best Balance Exercises To Keep You Active & Mobile as You Age

Research shows that drinking water before meals can boost satiety and reduce calorie intake, supporting healthy weight management.

"Drinking plenty of water throughout the day aids digestion. It also helps expand the stomach and may increase the feeling of fullness from a meal, which may temporarily reduce the feeling of hunger," explains Masi.

Studies suggest that protein-rich foods boost metabolism, reduce hunger, and help preserve lean muscle mass during weight loss. 6254a4d1642c605c54bf1cab17d50f1e

"Protein is more important for people who are actively losing weight as the body may potentially see the muscle tissue as a nutrient-rich source of calories that it can break down for energy since you are in a caloric deficit," Masi explains. "Eating enough protein and exercising will mitigate that effect and improve your body composition."

RELATED: 10 Common Nighttime Habits That Can Make You Gain Weight

Fiber is a weight-loss powerhouse. According to a 2022 review, this essential nutrient helps promote fullness, aids digestion, and stabilizes blood sugar levels.

Masi tells us, "When ingested, fiber slows the rate at which food moves through your digestive tract. This is one of the ways that fiber helps keep you feeling fuller for longer. Beyond that, most fibers cannot be fully broken down by the human body, which means the calories from those carbohydrates do not get taken into the bloodstream for use or storage."

Non-Exercise Activity Thermogenesis (N.E.A.T.) can significantly affect your weight-loss journey. N.E.A.T. refers to the portion of calories you burn by performing "spontaneous" physical activity outside of regular exercise.

"The simplest way to track your N.E.A.T. is to wear a pedometer, which most smartwatches have built-in," says Masi. "Determine your average daily step count, then make sure this number doesn't drop as your diet starts. Or if you don't want to decrease your caloric intake, you can work on increasing your step count instead."

"E.A.T. stands for Exercise Activity Thermogenesis and refers to calories burned during exercise," explains Masi. "Aim for 30 minutes of moderate to intense exercise to burn calories and improve muscle mass. Also, try to find an exercise that's fun and manageable so you can be consistent over a long time versus having to will yourself through workouts that you may not be looking forward to."

RELATED: A 69-Year-Old Trainer Shares the 7 Fitness Habits That Keep Her Looking 25

This simple daily practice enhances awareness of your eating habits, making it easier to identify areas for improvement and maintain accountability. According to research, this mindfulness practice has been associated with significant weight reduction.

"Over time, recording your food intake will help you know more about the macronutrient compositions, caloric burdens, and portion sizes to help you make sound decisions about your diet moving forward. Furthermore, mindful eating effectively decreases caloric intake, which helps kickstart a diet," says Masi.

The Sleep Foundation states that a consistent lack of sleep disrupts hormones that regulate appetite, leading to increased cravings for unhealthy foods. Aim for seven to nine hours of restful sleep each night.

"Getting poor quality or quantity of sleep can have you starting the day with a half tank, potentially leading to decreased N.E.A.T and poorer dietary decisions," states Masi. "Lack of sleep can affect hormones that regulate hunger, leading to increased appetite and potential weight gain."

RELATED: 9 Best Low-Calorie Breakfasts for Weight Loss

Late-night snacking can sabotage your weight-loss efforts. Research indicates that nighttime eating can decrease fat oxidation, leading to fat gain. Establish a cut-off time for eating in the evening to give your body ample time to digest before bedtime.

Masi says, "Eating late at night is not inherently bad for you in and of itself, but it's the time of day when you're most fatigued and most likely to overindulge."

Creating accountability for yourself is a fantastic way to reach your weight-loss goals. Share your weight-loss goals with a friend or family member, or join a supportive community. Accountability boosts motivation, making you more likely to stick to your healthy habits.

"A daily checklist or an accountability partner may be a great way to keep up the habits that are driving the effective changes," says Masi. "This approach could be as simple as setting an alarm on your phone telling you to walk to complete your steps, or going shopping with a friend with similar goals to keep you from making purchases that don't align with your goals."

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10 Easy Daily Habits for Weight Loss - Eat This, Not That

You will develop balance when you start putting yourself on a slippery surface like that, as youre going to work against gravity, travelling down a slope. And again, this is going to make you unsteady and force you to become better at balancing under these conditions, he says, adding: it will help to activate your core muscles in order to achieve this and will probably make you more steady, stable and strong in general, too.

Because of the range of motion needed to remain upright and steer, the better your balance, the better you will ski. Vickers even recommends including some balance practice in your pre-holiday conditioning. Simply standing on one leg and transferring your weight from one to the other will help (and can be fitted in as youre brushing your teeth at home).

Snowsports utilise many muscles because of the isometric posture a slight squat being held for hours at a time, keeping your legs engaged. With the right pair of skis, this means feeling the burn in the quadriceps, hamstrings, glutes and muscles deep in the groin.

The nice thing about skiing is that it involves all major muscle groups, because it started as a functional activity. So your legs and leg muscles play a tremendous role, particularly in cross-country and downhill skiing, says Pate.

You wont use your lower legs, like your calves, too much because theyre in boots that are more or less rigid, but what you do have to use is your core as a stabilising muscle for downhill. This will keep you in control while your legs do the work. Despite skiing focusing on the lower body, Pate adds that the arms and upper body are also slightly engaged because of the poles used to propel you forward.

However, the leg muscles are more often where we feel the fatigue of skiing, resulting in what Vickers refers to as the dreaded third-day stiff legs, or delayed onset muscle soreness (DOMS). Thats micro-inflammation within the muscle. Its been pushed past what its been conditioned to do prior to exercise and then has a low-grade inflammatory response, which is the stiffness, he explains. The area should stop aching in two to five days without medical attention.

Your nose may be running from the cold, but your blood will most definitely be pumping. Skiing on a regular basis will benefit your heart and lungs and better the overall cardiovascular system that is working to pump oxygen around the body. And as your cardio fitness improves, your heart will need to work less to complete the activity.

The heart rate will most probably be elevated over the majority of the day when people are skiing, which will enhance circulation around the body, Vickers explains. In itself, its great exercise. If youre doing repeated runs short bursts of activity at a good level and you really go for it for 90 seconds, its high intensity.

Pate agrees that it is the duration of the activity that sets skiing apart for cardiovascular health. Any kind of exercise that lasts for an extended period of time is beneficial. Thats why skiing tends to be good for your cardiovascular fitness and health, because even though a ski run itself might not last long, your aerobic system will keep functioning.

A study by the International Journal of Environmental Research and Public Health placed participants aged 60 to 76 on a 12-week recreational skiing regime and found that oxygen capacity, and therefore cardio-pulmonary health, improved, meaning those in later life can still reap the benefits of the sport.

Harvard Medical School calculates that 30 minutes of downhill skiing can burn around 216 calories for a person weighing 70kg (155lb). Often, Vickers says, people forget just how demanding a ski holiday can be on the body. The key difference with skiing is that normally on this kind of holiday, most people ski for the majority of the day. Most people wouldnt do this with sports like running, he says.

See the article here:
All the health benefits of skiing - The Telegraph

The start of a new year is the perfect time for setting goals and for many, getting fit comes top of the list. What better way to beat the January blues than a good workout!

As we kick off 2024 many are looking to step up their health and fitness game. Whether you are a complete novice or a training enthusiast, choosing the right place to train is important. Recommendations can go a long way when you are searching for the right place where you can feel welcome, no matter what your fitness level.

Joining the gym doesn't have to be daunting. We asked our readers to tell us about their favourites, with many selecting places that have personal, tailored programmes and a supportive community. Here are 10 of the top gyms and fitness classes as selected by our readers.

Elevate 9.8 gym on Marionville Road is a gym with 4 trainers. One reader said: "Hands down best gym in Edinburgh. Great community spirit with top class coaches. Bespoke small group PT classes and a range of other fitness options. Sean Mckirdy and the team also offer a combination of strength, fitness and build classes." Photo: Supplied

Project Strength and Fitness at Pefferbank markets itself as 'not your typical commercial chain gym where you pay a membership and are then left to your own devices'. Personal training sessions are adapted to each individual to suit their current training needs and goals and fitness classes are run over a 6-8 week training cycle so you can see results Photo: Supplied

Energize gym at Edinburgh park on Lochside Place was highly rated as 'a very friendly gym with great staff'. The club offers a wide range of unique studio and outdoor classes, including Outdoor Military classes. Day rates are available for gym, swim and classes. Photo: Google

Lift Gyms UK on Gorgie Road was popular choice. It's rated highly as a 'fantastic community of coaches and members'. One said: "Loads of space, plenty of equipment, and a friendly atmosphere." Classes include Hyrox, circuits and soon introducing Yoga. Award winning group offering personal training sessions an free day pass for prospective members. Photo: Supplied

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The best gyms and fitness classes to get in shape this year as selected by our readers - Edinburgh News