I've always loved gym classes (opens in new tab) - you know, the kind where you lift heavy weights and get your heart rate up. Something about being in a gym, for me, motivates me to push myself and smash my workout.

I'll admit this isn't the norm, in my friendship circle at least (most of my friends much prefer home workouts (opens in new tab) or getting a sweat on from the comfort of their homes). But for me, there's nothing more empowering than plugging in my headphones, ignoring the world and lifting heavy weights in a dedicated gym or studio.

So, when I went to Mexico to work remotely for six weeks earlier this year, I wasn't sure how I'd fare. Realising I'd be gymless (a good problem to have, sure), I was worried about how I'd take time for myself and my body without a gym within walking distance.

That's where the FIIT app (opens in new tab) came in, arguably one of the best fitness apps (opens in new tab) with over a million downloads to date. I landed on the app - which is jam-packed with over 1,000 follow-along home workout videos FYI - as it's one of the top-rated fitness apps on the Apple store. With everything from yoga for beginners (opens in new tab), to arm workouts (opens in new tab), to Pilates exercises (opens in new tab), the app really does offer every kind of workout, and the sessions are delivered by some of the world's best personal trainers and coaches (think Gede Foster, Laura Hoggins, Adrienne Herbert, and more).

I was apprehensive about putting my training in the hands of the app - so, would I finally begin to enjoy home workouts and even see my fitness improve over the six weeks? Keep scrolling to find out - and don't miss our guides to the best running apps (opens in new tab), best weightlifting apps (opens in new tab), and best yoga apps (opens in new tab), while you're here.

Founded in 2017, the app was designed from the belief that we should all have access to the crme de la crme of fitness classes from home. Given how expensive some boutique fitness studios are in London, taking the same expert trainers that worked at these state-of-the-art studios and putting them on an app for people to follow along in their own time and for less money was in genius and ahead of its time.

Now, of course, we're very used to fitness apps, largely thanks to the pandemic when brands scurried to have digital wings to their bows. But FIIT was already there with some of the best content and hasn't stopped growing since, with profits rising 30% every year.

Not to mention the fact that people have clocked that home workouts can be as effective as sweaty gym sessions, more time-effective, and a more realistic option if you're a busy CEO, time poor parent, or simply don't want to commit to a gym membership.

So, what should you expect from the app? Well, there are a vast variety of classes for every experience level. When I first opened the app, I was pleased to find I could filter by workout style, equipment, workout length, trainer and my experience, from beginner to advanced. (Also great if you only have five or ten minutes, as you can get a good sweat on with only a small amount of time).

When you click on a workout, you can see a class breakdown of every exercise in the video, so if you want to avoid a certain move for injury or hatred, you can before you start.Clicking play on the video, you have the opportunity to pair the heart rate monitor that comes with your subscription, which measures your calorie burn as well as the number of reps you completed during your session.

Then you're off - your instructor will welcome you and take you through five minutes of warm up exercises (opens in new tab) before moving on to the main workout.

Fun fact: you can also participate in live classes, following along in real-time with the instructor and other participants to compete for the most reps - great for if friends of yours have the app and you fancy scheduling classes together from the comfort of your own homes.

I find exercise hugely beneficial for reducing my anxiety, as well as being essential for my physical health and comfort. Plus, after just a few days in Mexico, I realised that, while beautiful, working from beachfront cafes is dreamy but not the best for your posture, making me even keener to get moving in a bid to unfurl my tight muscles.

Day one and I'm impressed - FIIT is affordable, easy to use, and even easier to follow. Trying a mix of yoga poses (opens in new tab), bodyweight exercises (opens in new tab), and no kit home workouts (opens in new tab) over my six-week test, I was pleasantly surprised that I was getting the same satisfaction from the home workouts as I usually do from exercising in a proper gym, full of heavy weights and expert equipment. I quickly discovered that FIIT is designed for people who already love exercising as much as it is for beginners, which means the advanced workouts are almost as tough and rewarding as training in the gym.

Come week two and I'm loving the variety of the workouts. I'm an intuitive exerciser who likes switching up between Pilates, strength and high intensity interval training (opens in new tab) depending on my mood and energy levels, and did this for the entirety of my six weeks. I'm sure you'll agree that any programme with only one type of training can feel limiting to me, so I found it great that FIIT has so many choices depending on what I fancied doing.

Week three and I'm a convert. I liked that for the strength and HIIT classes, there's usually an intense finisher at the end of your session, great for getting your heart rate up and a sweat on, even if you only have ten minutes to spare. Similarly, all workouts offer dedicated warm up and cool down exercises (opens in new tab) which so many home workouts skip, key to avoiding injury and looking after tired, post-workout muscles.

Fitness writer Chloe Gray testing the FIIT app while abroad

(Image credit: Chloe Gray)

After six weeks of testing the app, I can confidently say that FIIT is one of the best home workout apps I've tried. It's definitely worth trying out if you're on the hunt for a home workout you'll both stick to and look forward to - one of the best parts being that the app is designed for everyone, whatever your workout of choice or fitness ability. I did head to the gym a few times while away, I still followed along with their sessions, simply adding weights or equipment (there's the option of gym workouts on the app, too).

So, any cons of the app? In all honesty, I've been scratching my head trying to find a downside to FIIT. While I haven't continued to use it quite as religiously since returning home to my usual workout routine, I have followed some of the bike classes as I've found it the perfect way to add some cardio into my workouts without signing up for an hour-long, expensive studio spin sessions.

All in all, FIIT was the perfect home workout and travel companion and I'll definitely continue to use it. The fact that it offers both home and gym workouts means you get the best of both worlds and options for every occasion. I'd also recommend FIIT to those who love home workouts year-round or want to mix up their workout routine.

Everyone who signs up to FIIT receives a fourteen-day free trial. Then there are two levels of subscription you can continue with:

To use FIIT, you need the app, a workout mat and one of the best sports bras (opens in new tab). Optional equipment includes:

Visit FIIT.tv (opens in new tab) to download the app or find out more.

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I finally found an app that made me look forward to home workouts ... - Marie Claire UK

FEELING STRONG ENOUGH to go sleeveless to show off the big guns is a go-to gym goal. If you're coming up short on your triceps training, however, you're not going to be able to show off even half of what you're hoping for when you throw on a cutoff. You need an exercise that flips the scriptlike the lying dumbbell triceps extension.

Achieving maximum arms gains requires a three-headed attack approach to your triceps musclesthe lateral, medial, and long heads. No matter how many reps of pushdowns and skullcrushers they knock out during workouts, however, many people miss out on hitting the long head of the triceps.

The long head of the triceps isn't just needed for that desired arm symmetry; it's also responsible for day-to-day movements such as elbow and shoulder extension. This is where a major move such as the dumbbell lying triceps extension should come into play if you really want to build up your arms.

The lying dumbbell triceps extension is visually similar to a host of other exercises; pullovers, skull crushers, and even seated triceps extensions come to mind. What separates the dumbbell lying triceps extension is that it hits all three triceps muscleswhile also allowing for a greater stretch to the long head of the triceps than other exercises.

The lying dumbbell triceps extension is also a little more shoulder friendly, and you actually get some core work as well. Another advantage, according to Mens Health fitness director Ebenezer Samuel, C.S.C.S., you can personalize the movement according to your training style and mobility limitations to help pack on additional arm size.

The best part of it to me is at the very top of the dumbbell lying triceps extension, your triceps are working overtime, Samuel says. This is a great exercise for just about anybody who wants to grow their arms. If you want big triceps, you want this move in your routine.

You're isolating your triceps muscles, so they'll be the main focus of the exercise. But you'll also be forced to keep up your core integrity, too.

The lying dumbbell triceps extension is a valuable accessory movement for all types of trainees. "If you want big triceps, you want this move in your routine," says Samuel.

You'll need a dumbbell and a bench to do the dumbbell lying triceps extensions.

To perform this move, ideally you want your upper arms to form a straight line with your torso without arching your back as you bring the dumbbell over and behind your head. Doing this requires you to keep your ribcage down to the bench and keeping your abs tight.

Problem is, not everyone has that that much of midsection mobility to completely eliminate the arch. By lying on the bench, we have some luxury of getting feedback that were keeping our abs nice and tight during the moveor not. And from a personalization standpoint, thats a reason why this move separates itself from many other triceps exercises.

The lying dumbbell triceps extension will torch your tris, and its one exercise you can add to many different areas of your training routine. It can work as a legitimate opening or second exercise on triceps day, or it can even stand alone on a push day, when either chest or shoulders dominate the workout.

Keep the reps on the high side. Three to four sets of anywhere from 10 to 15 reps should do the trick. For this exercise, packing on as much load as possible isnt the objective. Still work to get that maximum stretch at the bottom of the move while working to keep your elbows tight to your torso as possible.

Jeff Tomko is a freelance fitness writer who has written for Muscle and Fitness, Men's Fitness, and Men's Health.

Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.

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How to Do the Lying Dumbbell Triceps Extension for Arm Workouts - Men's Health

TIMESOFINDIA.COM | Last updated on - Apr 24, 2023, 18:00 IST

Urine consists mainly of water and should generally be odorless, according to health experts. However, sometimes urine takes on a certain odor which can be because of varying reasons. An odor in urine is usually not a bad thing. However, it can be a cause of concern, especially if it's accompanied by other symptoms, such as blood in the urine or a burning sensation while peeing. Frequent trips to the bathroom could also indicate that there is a problem. If your urine is accompanied by a strong smell of ammonia, it can be a sign of a UTI.

Cystitis is a urinary tract infection which leads to bladder inflammation. It is usually caused by bacteria from poo getting into the urethra (tube that carries urine out of your body). This can happen from having sex, wiping your bottom from back to front after going to the toilet, urinary catheters, kidney stones, being pregnant, enlarged prostate gland in men, menopause, diabetes and/or a weakened immune system.

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According to the NHS UK, cystitis can lead to:

For women, a distinct fishy odor could be caused by bacterial vaginosis (BV). This fishy smell comes from the vaginal discharge which is usually grayish-white, thin, and watery in this condition. Bacterial vaginosis is usually not serious, but you should see your doctor for proper treatment if you have it. According to health experts, you will need to be treated with antibiotics.

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Last November, Meghan Trainor shared that she had lost 60lbs (thats just over 4 stone for us Brits). The best bit about her weight loss journey though, is that her lifestyle changes span way beyond the number on the scales.

The All About The Bass star told Entertainment Tonight Canada that when she gave birth to her first son Riley, she was at her 'heaviest' and it was having an impact on her not only physically but mentally.

I was my heaviest I've ever been, I was like over 200 pounds when I C-sectioned him out. I just wasn't feeling great, she said. I've never had stitches, so to have this C-section scar, I was in a really dark place and I wanted to be in a great place for my son.

I worked every day and challenged myself, the singer added. I was like, If I can survive a C-section, I can do anything! I was very dedicated, and I started seeing the pounds come off like one week at a time, one pound I learned that I do like healthy food and I learned what portions mean. And I learned my brain is so happy when I exercise, so Im just [feeling] better than ever.

29-year-old Meg says working out and eating healthily has now taken her confidence level to a good eight/nine. We love to see it.

On the topic of motivation, she added that having her son helped. I want to run and keep up with my kid. I want to be able to put on a bathing suit and run out there and not be in my head about it. And I want to climb up a treehouse with him, she told PEOPLE. I've lost all the baby weight and 10 extra lbs., so I'm just going to keep going and do this for my younger self.

Now, Meg is pregnant with her second child, and adjusting to her changing body after achieving her weight loss goal has been difficult. That was really emotionally crippling, trying to go from like, Oh, I'm down to my healthiest I've ever been, but I know I'm about to grow big again, she explained to PEOPLE. And I had to keep reminding myself, It's healthy for the baby. I got to get big for the baby. And I've done it once. I could do it again.

As youll have gathered, Meg is as open as they come, so whether youre wondering how she became strong AF after giving birth to her son, or how shes staying fit while pregnant with her second child, heres everything you need to know.

Speaking of her weight loss, Meg told PEOPLE: I did it the healthy way, the long way, the one pound a week way. And it's a proud accomplishment that I never thought I could ever do.' Slow = sustainable.

Even while pregnant, Meghan didn't back away from a challenging workout. She shared an Instagram video in February 2021 of her hitting the gym. She worked her arms and legs simultaneously with exercises, such as deadlifts, that use weights.

What we will say on this one is that every woman is completely different; the pregnancy exercises that work for Meg may not work for you, and vice versa. Always consult an expert before trying anything new, and listen to your body.

The NHS website is a great resource if you're pregnant. The website states precisely which moves and exercises you should avoid when expecting.

The singer shared another active IG video in January 2022, explaining that exercise is her preferred way to stay calm and grounded. Working out is one of my favourite ways to get out of my own head. For 2022 I wanna put more time into ME for my mental health, she wrote in the caption. Love that for a New Year's resolution!

Were well aware not everyone has access to a PT like Meg does, but having help from a professional has been fundamental to her weight loss success; she has been working with Rebecca Stanton (@rebeccabroxfit) for years.

If youre also looking to hit a specific goal and could do with some guidance, use our exercise library for tips on exercise form and technique, or ask the staff at your gym for help thats what theyre there for.

A 2019 study found that an upper/lower workout split resulted in more muscle size and strength gains when compared to a total body workout done three times per week, and Meg knows the deal.

Her PT Rebecca shared this video of Meg smashing out leg day, while other videos have shown Meg crushing some arm-specific exercises. The theory is pretty straightforward: by training specific muscles on each day, you give them time to rest and recover the next day, when you train a different muscle group. Rest is when muscle hypertrophy (i.e. muscle growth) happens, as your muscle fibres sew themselves back together to become stronger and more robust.

You could also try a push/pull workout split, performing exercises that mimic a pull movement on one day, and push exercises the next.

Though most of Megs and Rebeccas videos show Meg bossing some serious strength training sessions, she also does cardio workouts. Take this video. Meg is clearly no stranger to sprints, which will help strengthen her cardiovascular health. Go Meg.

Plyometric exercisesalso known as 'plyos' or jump trainingare jump moves where you push yourself to the max with short, explosive intervals. They increase your strength and speed and are also great for burning fat, mobility and muscle power, according to several studies.

Megs workouts often include resisted squat jumps, as seen in this clip. What a woman.

Unlike bilateral exercises (squats, deadlifts, press-ups), which require you to use your body symmetrically, unilateral exercises work one side of your body at a time. Theyre important for ironing out any muscular imbalances, which can be game-changing in injury prevention, and will also help you build strength as its common to overuse your dominant side, so says strength and conditioning coach Andy Vincent, which could leave you with one weak side.

Rebecca often shares snippets of Megs workouts on IG, and several include single-leg moves such as single-leg deadlifts. She really does do it all.

When we said she does it all, we meant it. Besides strength training, weightlifting and cardio, HIIT is also part of Megs workout routine. For the uninitiated, HIIT stands for High Intensity Interval Training and is formed of short bursts of super intense exercise with short periods of rest in between. Studies show it can boost metabolism and build strength at once, so its hardly surprising Rebecca was keen to get Meg involved. Her fave moves? High knees, banded squat jumps and banded skater jumps. Killed it.

Meg has trained with her husband Daryl Sabara since day dot. Back in 2018, she told Entertainment Tonight, He really changed my life. He showed me how working out can be fun. I didn't believe it, but now it's true and it feels so good when you're sore -- I love that feeling now, I'm addicted to it, she said. He cooks for me and taught me to cook. I never knew how to cook. He taught me, like, secrets how to make your food taste great but also be healthy for you.

Last year, she shared a video of the pair working out together and wrote, You make me stronger. You make me happier. You make me believe in myself. You make me feel so loved. You are the best father to our sweet Riley. My Valentine forever @darylsabara I love you all the ways .

Whether its your partner or a friend, having someone to hold you accountable can be a game-changer in both achieving your goals and making workouts more fun. Take our word for it.

When Meg first shared the news of her weight loss, she revealed that portion control had played a big part in hitting her goal. 'I learned what portions mean. I was very dedicated and I started seeing the pounds come off like one week at a time, she said.

The NHS is also a proponent of portion control for weight loss. Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full, the website states.

Get it, Meg!

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11 things we know Meghan Trainor did to lose weight and get fitter ... - Women's Health UK

A D.C. woman, who is believed to be one of the oldest African American women to summit Mount Kilimanjaro in Tanzania, is reaching new heights helping other Black residents in the D.C. area to climb to better health.

This is part of WTOPs continuing coverage of people making a difference from our community authored by Stephanie Gaines-Bryant. Read more of that coverage.

A D.C. woman, who is believed to be one of the oldest African American women to summit Mount Kilimanjaro in Tanzania, is reaching new heights helping other Black residents in the D.C. area to climb to better health.

In 2022, Sharon Goods, along with 11 other African American climbers, reached the top of the 19,000 foot tall African mountain.

The 73-year-olds nonprofit organization, the Wisdom Walkers, is now trying to help other African Americans improve their health.

(I want to) encourage African Americans to take care of their health at every age, every stage of life, she said.

Goods said the group started planning the climb in 2020 with the initial goal of getting African Americans to work out.

Every week, they would invite people to walk or climb, then one day, during a Zoom meeting, they asked, Were going to climb Mount Kilimanjaro. Who wants to train with us?

Out of the 50 people on the call, Goods said 35 signed up to train. But, by the time the climb began, she said the group was down to 11.

She said most of the group worked with personal trainers during their preparation.

Goods, a certified yoga instructor, said her training involved teaching and practicing yoga and Pilates, as well as walking and weightlifting at the gym.

We want you to take care of your health because we know that we can do a lot better, we have high mobility and mortality rates, she said.

All participants were also required to get a doctors approval to make sure they were able to make the climb.

Goods says the local Tanzanian guide company, Tusker Trails, provided them with 70 support staff members to guide them.

They walked eight hours per day through a variety of terrains and weather conditions, she said, adding that participants might start the day in shorts and end it in rain gear.

She said they were required to drink four liters of water per day, and take altitude and malaria medicine. They also had their oxygen checked regularly to make sure they were adjusting right to the altitude changes.

When they reached the summit after the six-day trek, Goods described it as, An incredible feeling of accomplishment. She called it The most physically challenging thing Ive ever done in my life and Ive given birth to an 8 pound, 13 ounce baby.

What was the most difficult part of reaching the summit?

Think of trying to walk at a 45 degree angle after walking 10 hours with a wet towel over your face.

Goods said she didnt know she had made history until she came down from the mountain but she wants to use the climb to inspire others.

She said thats what Wisdom Walkers is all about. They meet each weekend to walk a variety of distances with the purpose of just moving.

Next up, Goods plans to climb Machu Picchu in Peru in the fall of 2024 and the base camp of Mount Everest in 2025.

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DC woman who conquered Mt. Kilimanjaro at 73 aims to help other ... - WTOP

Emotions are conscious. They interact. They come through, as we invite them by our thoughts. When we do, emotions appear and start to express themselves. Stronger the thoughts, stronger the emotions and stronger their expressions.

Interacting with Emotions

Think about scarcity enough and I will feel scarce, also physically demonstrate/ manifest scarcity. Even repeating the word a few times will start activating that emotion, readying for manifestation.

Emotions surface to interact because I have called them. Similarly, if I talk and think about calmness enough, repeat/chant the word, I will activate that force from within as well. Emotions comply to our calling. If I am feeling a grudge, I have called in grudge by thoughts such as, others always get more than what I get, thinking unconsciously, though repeatedly.

If I want to feel content, I can deliberately activate that feeling too. I have to shift my focus to those memories that have made me feel contented or I can anticipate them.

So, why this talk of emotion activation; deliberate or unconscious?

This is to point out the transient character of emotions. In addition, to reveal a deeper understanding of life that we are not our emotions. And emotions are transitory, changeable, detachable. It is possible to deliberately change or replace an unhelpful emotion with a brighter one. So, who does that? Not the mind. It is a force greater than the mind, its ones own consciousness, the awareness. As eternal spiritual beings, emotions are only a tool for us to experience life while in body form.

When a negative emotion is transmuted, it brings lightness in the body and mind. The feeling of lightness is the feeling of alignment, clarity, shift. What happens when a negatively charged emotion is kept activated? The identification with that emotion starts to intensify, causing oscillations in the energy balance. Come to think of it, all negative emotions throw us in an imbalanced state. Doubt, anger, fear, loneliness, shame, confusion, there are so many emotions readily available to cause imbalance. Just as there are so many positives to come back in alignment too, which by the way, needs a deliberate focus on. Its an awareness work.

How to do the work? Its an act of practice; practice to detach from negative emotions. Detachment doesnt mean feeling numb. It is a practice of being an observer to the emotions that play up. We feel what we feel. We must feel. Do remember, however, that being a consciousness and not the illusory mind or the detachable emotions, it is possible to separate the bitter elements of a negative experience and transmute it. Awareness is for that purpose.

Experiences evoke emotions. We experience life all the time. A negative emotion surfacing frequently ought to be processed. It is surfacing for a reason. Hence, it is not to be denied, rejected or escaped from. Doing these suppresses the emotions for some time, which only surfaces more strongly at slight triggers. It seeks to prove its utility.

Lets say an experience is causing anxiety or agitation. The first step is to elevate the consciousness from it. See it as an identity that is separate, not mingled with awareness. And acknowledge its presence. Also acknowledge that the body feels it. Allow that emotion to unfold fully in the body-mind. This may be discomforting, but continue to cooperate with it and have a dialogue in understanding, I see you are present, I feel you, what is the reason for your presence at this time? What meaning do you hold for me? What learning are you bringing me that I am still unaware of? How will you brighten my day? Listen back. Be present.

This processing may be painful but it wont kill you/ your spirit, but just an ego structure. The pain is that of letting go of the ego structure. After this, what remains is awareness. Not only does one survive, but goes on to thrive in lightness as the weight of negative emotions gets transmuted.

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Meditate With Urmila: Emotionally Speaking - Gulf News

Although this shoe is technically categorized as a training shoe," the SlipSpeed is durable enough to take on some short runs (think 3-5 miles, max). They're not designed for running, but given their convertible nature, they're a good option for people who want a shoe they can easily slip on for weight lifting workouts that can also handle some short runs.

"They're more of a hybrid shoe/not really a great runner. But I do love them and love the concept of them for ease of use," says Ebenezer Samuel, C.S.C.S., MH Fitness Director.

The SlipSpeed shoe utilizes UA Flow tech cushioning for a lighter, quicker trainer that offers exceptional grip and ground responsiveness. The shoe also employs UA's Boa Fit system, ditching the need for traditional laces, and offers a "turn dial" lacing system that locks in snugness. Another great aspect: the breathable upper material, which gives the feel of a personalized 3-D printed shoe. It also has a unique gel-padded insole featuring UA's ISO-Chill technology, which helps keep your feet cool while running, which comes incredibly useful once summer really heats up.

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The Best Under Armour Running Shoes in 2023, Tested by Certified ... - Men's Health

No matter where you look, guys are talking about stacks. Big Sean, for one, who bragged in a recent single: "I been on my supplements, fish oils, chlorophyll, multis..." Tech newsletter The Information declared the supplement stack is Silicon Valleys latest invention and gave 11 business leaders the MTV Cribs treatment for their medicine cabinets, in which they touted cocktails for goals ranging from productivity to dialing back their biological clock. There are now sleep stacks, productivity stacks, libido stacks, and yoga recovery stacks.

On the r/StackAdvice subreddit (54,000 members) you can find users touting their gaming stacks and dopamine stacks. This subreddit also shows the power ascribed to stacks: one user asked if theres a stack to make you an extrovert, while another asked what nootropics enhance charisma and reduce social anxiety. Vitamin company Nourished offers a custom gummy that is a literal stack: layers of supplements pressed into a sandwich based the users personal information and intended goals.

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A stack, in its most basic form, is basically just a bunch of stuff. In optimizer-brain parlance, sunlight, exercise, and rest are all stackable. But it most often refers to nutritional supplements, which are unregulated and range widely in their ingredients, from vitamin C to caffeine to things like tianeptine, which has earned the name gas station heroin. (Not a good component for most stacks.)

Before Silicon Valley executives were optimizing for peak email response times and/or eternal life, meatheads were more than familiar with the concept of the stack. A 1998 article about MLB slugger Mark McGwires advanced supplement routine notes that one of his old reliables, Androstenedione, was available in a supplement bundle called Andro-Flav Stack produced by Great Earth Vitamins. The companys marketing managerlocated not in Silicon Valley but Long Islandsaid the stack was very popular, with the 18 to 35-year-old muscle-head.

These muscle-heads were also first to the nutritional supplement stack: caffeine and sugar for pre-workout pumps and protein cocktails for post-workout recovery. Bodybuilding.com lore shows this dates from far before any guy in a fleece vest knew about ashwagandha. But now, there are stacks for every guy, even those uninterested in benching two plates.

The concept of a stack, from Silicon Valley executives to niche subreddits, feels psychologically sticky. Brady Holmer, a researcher at Examine.com, an online resource that synthesizes research about various supplements, diets, recovery protocols, told GQ he first noticed an increased deployment of stacks during the nootropics craze a couple of years ago.

Nootropicswhich Holmer says is a meaningless termresonated with Silicon Valley executives as well as more experimental biohackers. Tech CEO Bryan Johnson included nootropics in his supplement stack, as part of his goal to Benjamin Button himself while raising awareness for Blueprint, his company that offers a way to build your autonomous self. This Bryan Johnson is not to be confused with Brian Liver King Johnson, the guy who employed the OG stacksteroidsas a way to bolster his credibility to spin a different ancestral stackdesiccated testicle and organ capsules.

Either way, both Johnsons are pushing stacks. As Holmer sees it, the stack mentality can also make the same routine feel more regimented, and therefore more effective. In the world of fitness and supplementation, there's definitely this mindset of one thing is good, so more equals better, Holmer said. Well, caffeine is good, but also caffeine plus L theanine plus ashwagandha, that that must be better, right? All of these supplements have data to show effects on neurotransmitters, Holmer said, and one can devise a mechanistic story about how these products must work in synergy.

But unfortunately, he says. a lot of those ingredients aren't often studied together." The individual supplements in the stack are studied independently. And then the mechanisms are kind of lumped together, like, this is going to do this when you take them all at once. However, theres not a lot of evidence to support that, he said. But I think thats one of the appeals of stacks.

On top of cognitive performance, Holmer has also seen stacking applied to morning routines, such as sunlight, hydration, and deep breathing protocols. Hes personally interested in stacks around training, such as stacking cold plunges before exercise or sauna post-exercise or to optimize potential benefits.

To decide what to incorporate into your stack is more difficult than just doing your own research, Holmer said. If you want to find evidence that something is going to work, you can find a study for that. (This is the confirmation bias component of the logical fallacy stack.) He recommends trying one supplement at a time, if at all, to see if its right for you.

The linguistic deployment of the term stack does a lot of heavy lifting, according to Colleen Derkatch, professor in the English department at Toronto Metropolitan University and author of Why Wellness Sells. Derkatch studies how language shapes our understandings and experiences of health. What it does," she said, "is reframe ordinary aspects of living as a system, This language adds a rationale, motivation, and purpose to things you may have already been doing. (Simply referring to your workouts protocols does seem to have a powerful effect for this reason.)

Still, Derkatch doesnt see stacks as something the marketing department whipped up from thin air. Marketing doesnt create markets from scratch, she explained. Instead, it must tap into existing needs. Weve been told for decades that health is an individual responsibility and consumer choice, and weve internalized that logic, she said. So public interest in things like supplement stacks, regardless of their efficacy, makes perfect sense.

The stack mindset is amplified in an era of the optimization-at-all-costs, where we often think of the body in terms of instruments of productivity, Derkatch said. (In the same song where Big Sean rattles off his stack, he says that I overwork and do shit I don't have to do.)

Unbridled pharmaceutical advertising has also reframed our way of thinking, she said, and the same logic has been deployed in the wellness sphere. (e.g. Ask your doctor if XYZ is right for you, a type of pharmaceutical advertising only allowed in America and New Zealand.) Supplements are even easier to market and advertise, since theres no pesky doctor or FDA required.

Its worth remembering that a stack is a very small piece of a much bigger puzzle. If youre trying to build a table of health, nutritional supplements might be like a coaster that you wedge under one of the legs to make it even. And while a stack may be a compelling way to think about your supplements, exercise, or recovery protocols, its only as good as its components, and the fundamentals matter much more than anything that comes in a bottle.

The rest is here:
Everybody Has a Stack Now - GQ

Exercise and sports are a fantastic way to lead an active life. You not only enjoy better physical health, but an active life also boosts mental health, improves your immunity, and your strength. However, working out also comes with the inevitable risk of picking up an injury. Most injuries happen due to poor form, lack of concentration, poor pacing, ego lifting. Basically, all of the reasons for injuries can be avoided.

What kind of injuries you are likely to suffer depends on your choice of exercise or sport. For example, if you are a runner or play football, the injuries you are likely to suffer are very different from what strength training or playing cricket could lead to. Gym and boot camp enthusiasts are particularly susceptible to injuries due to the high intensity and variety of exercises involved," says Vaibhav Daga, head of sports science and rehabilitation, and sports medicine consultant at the Kokilaben Dhirubhai Ambani Hospital in Mumbai. Here are the five most common injuries associated with strength training and boot camp-style workouts.

SIMILAR STORIES

Sprains and strains: These are the most common injuries among gym and boot camp enthusiasts, says Daga. Sprains and strains occur when a muscle or ligament is stretched beyond its limit, leading to pain and swelling. These injuries can be caused by a sudden movement, improper form, or the overuse of a muscle group. Sprains are also often caused by poor infrastructure such as uneven surface and damaged equipment. Who doesnt know a friend who has suffered a sprained ankle due to broken pavement or potholes?

The fix:Rest, ice, compression, and elevation (RICE) is the standard treatment for sprains and strains. Daga recommends that those who suffer from sprain and/or strains should take a break from the exercise that caused the injury and give the affected area time to heal. Over-the-counter pain medication and physical therapy can also help speed up the recovery process," he adds.

Prevention strategy: The best way to avoid sprains and strains is to properly warm up before exercising and preparing the muscles for the upcoming workout. If you want to increase the intensity, load and duration of the workout, do so gradually, advises Daga. Also, ensuring proper form and technique during exercises and using proper equipment and footwear will help prevent sprains and strains.

Knee injuries: Knee injuries are common, due to the high impact and intensity of exercises. These injuries can range from mild strains to severe ligament tears, warns Daga. These can be caused while performing squats, shuttle runs, and various jumping movements.

The fix:The treatment for a knee injury depends on the severity of the injury. Rest, ice, compression, and elevation are the standard treatments for mild to moderate injuries. However, in case of severe injuries, surgery followed by rehab could also be necessary.

Prevention strategy:Remember to warm up. Also, make sure you dont overextend the knee joint, especially while landing during jumping workouts. If you are squatting with heavy weights, always have a spotter around or a safety catch in case you fail so that you dont collapse under the weight.

Lower back injuries: These can be caused by movements such as squats, deadlifts, high pulls, push-press, military press, and also complex Olympic lifts such as clean and jerk and snatch. These injuries can range from mild strains to herniated discs, says Daga.

The Fix: The treatment for a lower back injury depends on the severity of the injury, but like with strains and sprains, the first treatment protocol is rest, ice, and physical therapy for mild to moderate injuries. Severe injuries require assessment by qualified medical expert and might require surgery.

Prevention strategy:Warm up, cant stress this enough. Avoid ego lifting, especially while attempting deadlifts and squats. Never attempt too much (both reps and load-wise), too soon, to prevent overuse injuries. If you feel a twitch, avoid exercises that put excessive strain on the lower back, such as heavy deadlifts and squats.

Foot and ankle injuries: Foot and ankle injuries are among the most common injuries out there and can range from mild sprains to severe ligament tears.

The Fix:The treatment for an ankle injury depends on the severity of the injury. Compression, rest, and ice are the standard treatments for mild to moderate injuries. Severe injuries like fractures or ligament tears can call for medical intervention and a long period of recovery and rehab.

Prevention strategy:Wearing proper footwear for the exercise you are performing is important. Some exercises can be performed barefoot, too but then you expose yourself to the risk of crushing your toes under weights being carelessly dropped in the gym by yourself or others.

Shoulder injuries: Shoulder injuries can range from mild strains to severe tears and can be caused by a variety of factors including overuse, improper form, and lack of warm-up. It can cause a range of symptoms including pain, weakness, stiffness, and limited range of motion in the shoulder joint. The severity of symptoms will depend on the type and severity of the injury. Exercises involving shoulders such as push-ups, shoulder press, military press, push press, bench press, high pulls, snatch and clean and jerk, can lead to shoulder injuries.

The fix: Start with icing and avoiding upper body workouts if you have sustained a shoulder injury. If the pain is severe, consult a medical expert as it might require specialist care and intervention.

Prevention strategy:Preventing shoulder injuries in gym and boot camp enthusiasts involves warming up and cooling down properly. Use proper form, avoid overuse of the joint, and increase intensity gradually. Strengthen your shoulder muscles, avoid repetitive overhead movements, and take rest days.

Shrenik Avlani is a writer and editor and the co-author of The Shivfit Way, a book on functional fitness.

Read more:
5 common fitness injuries and how to prevent them - Mint Lounge

Being one of the world's strongest men means you can rip record breaking amounts of tin from the floor and pull lorry-loads of weight behind you, but it doesn't absolve you from feeling pain. Hafthor Thor Bjornsson found that out when he attempted a PR bench press of 556lbs (252kg) during a competition at his gym in Iceland this past weekend.

The 34-year-old was lowering a heaving barbell to his chest when the accident happened. The pop from his pec being literally torn apart can be heard in the video which was being live streamed at the time as can Bjornsson's shrieks of pain that immediately followed.

Thankfully, Thor's spotters quickly jumped in to remove the bar from his chest and he has since said that, a few days on, he's doing okay considering everything'. Still, with his arm now in a sling, he has admitted to facing some new and embarrassing challenges, dealing with what he's described as the biggest injury of his entire career.

Wiping my a** is difficult, Thor told his YouTube subscribers. I am left handed and putting my underwear on is difficult. I have to figure out how to recover as fast as possible.

Bjornsson revealed to his YouTube followers that he will today be going for an MRI scan to reveal the exact injury and, he says, he's expecting a long lay off if it is as serious as he thinks it is. That doesn't mean he'll be laying off going to the gym altogether though, and Thor has actually already been back training since his horrific injury occurred.

Came to the gym today and did half-an-hour of cardio, Bjornsson said, just to keep my sanity and get out of the house.

See more here:
New Footage Emerges of Moment Hafthor Bjornsson Suffered ... - Men's Health UK