Category Archives: Exercise

Exercise

IT’S TIME FOR A RUNNING SHOE REFRESH

SKYMARK HEALTH AND FITNESS IS RUNNING IN THE SAL GUZZO LLB RELAY CHALLENGE (MISSISSAUGA MARATHON)….COME ON OUT AND SUPPORT US!!  WE LOOK FORWARD TO SEEING YOU!!

We scoured the market. These are the spring sneakers to know.

Save maybe undergarments, there is no item more personal for which to shop than the running shoe. And while we know there will never be a one-size-fits-all solution, the sneaker spread below represents the season’s top performers for almost every preference. 

1

Nike Free 4.0 Flyknit

This smooth, lightweight shoe with a minimal, 6mm heel-to-forefoot drop allows you to maintain a more natural stride, while still offering just-enough cushioning. A stretchy Flyknit upper hugs your foot, hexagonal grooves on the outsole improve flexibility and a molded sock-liner provides good arch support.Women’s > I Men’s >

2

Skechers GOrun 4

Every time we see Olympian Meb Keflezighi crush a race (ala winning last year’s Boston Marathon), we have to wonder if the Skechers’ athlete is on to something… The breathable GOrun4 training shoe is a great way to test that theory. It encourages a midfoot strike via a short, 4mm drop, a barely-there weight of 5.2 ounces (women’s) and really responsive cushioning.
Women’s > I Men’s >

3

New Balance Fresh Foam Zante

With a more form-fitting last, a low-to-the-ground profile and a moderate, 6mm heel-to-forefoot drop, the sweet Fresh Foam Zante gives you a fast, neutral ride. Plus, its soft, no-sew upper and springy midsole keeps you feeling (ahem) fresh as you bound through those miles.
Women’s > I Men’s >

4

Brooks Transcend 2

For runners who tend to overpronate (foot turns inward as you strike), the Transcend 2 provides a little bit of stability to help keep your form in check. It features an 8mm drop, a breathable mesh upper, a cushy biodegradable foam midsole and a segmented outsole that helps absorb—and more evenly distribute— impact along your foot.
Women’s > I Men’s >

5

Hoka One One Challenger ATR

This fat, all-terrain sneaker gives you plush cushioning and plenty of stability out on the trails. Aggressive, 4mm lugs on its outsole keep you stable on uneven surfaces, a rocker technology in the midsole helps propel you forward, and a 5mm heel-to-forefoot drop allows you to maintain a more natural stride.
Women’s > I Men’s >

6

Adidas Ultra Boost

There are a reported 3,000 energy capsules in the Ultra Boost’s firm, yet cushy midsole, which gives you amazing bounce-back every time you strike. It also features a slipper-like, breathable, mesh knit upper, a solid 10mm heel-to-forefoot drop and a molded heel for extra support.
Women’s > I Men’s >

7

Asics 33-DFA

Designed for neutral runners who aren’t afraid to push the pace, the 33-DFA has a rounded last that allows all 33 joints of your foot to move more freely (hence, the name). With a seamless (chafe-free) upper, a minimal 4mm drop and deep flex grooves on its outsole, this lightweight (8.7 ounces for guys) sneaker is ready for the starting line.
Women’s > I Men’s >

8

Saucony Zealot ISO

These colorful kicks are a beautiful blend of comfort and support. A molded heel counter and structured mesh upper helps get your gait in line whenever you even start to overpronate, while a stacked midsole provides 20 percent more cushioning than normal. Plus, with only a 4mm drop, the Zealot is still perfect for runners with a neutral stride.
Women’s > I Men’s >

For full article by Lindsey Emery visit  http://q.equinox.com/articles/2015/04/spring-sneaker-roundup?emlcid=EML-newsletters_2015_04_29&emmcid=EMM-0429QWeekly4292015
Exercise, Nutrition, Rehabilitation

Mood food: How to fight depression naturally with nutrition

Can you eat your way to a better state of mind? Making certain changes to your diet might help with depression.

Depression: Increasingly common, yet poorly understood. Felt intensely by the sufferer, yet often invisible to the outside world.

Least fair of all: Studied ad nauseum, and yet, for too many people, seemingly unconquerable.

I know that feeling.

I’ve struggled with depression a few times in my life, most recently a couple of years ago.

During my “down” periods, I tried everything

Waiting it out (I don’t recommend it). Therapy (valuable, but by no means a quick fix). Antidepressants (important to my recovery but not, as they’re sometimes portrayed in the media, a cure-all).

I have yet to find the magic bullet.

Complex, multifaceted, stubborn. When I boil it all down, here’s the takeaway: Depression really sucks. If you’ve ever gone through it on any level, you already know that.

But during my last bout, just when I thought I’d tried everything, I stumbled upon what might just be the best thing I’ve ever done to feel better.

I started boxing.

The intense physical workout was a great relief. Boxing requires your full attention. You can’t think about much else — least of all the nuances of your feelings — when you’re focused on not getting your lights knocked out.

I poured more and more of myself into it. Soon, I even started changing my diet to support the boxing — and my performance improved.

Then I thought, Why stop there? What if optimizing my nutrition could help me feel better mentally, not just physically?

So, I started exploring.

I’m not alone

And if you’ve struggled with depression, you’re not alone either.

Depression affects more than 120 million people worldwide, making it the leading cause of disability, according to the World Health Organization.

In North America, the problem is even more pronounced. Statistics vary a bit, but most data sources show that at least 6 percent of U.S. adults are depressed and one in 10 are on antidepressants.

But not everyone reveals their secret sadness. This means depression might affect even more people than we realize.

And depression isn’t just a mind game. It stamps itself all over our bodies.

One recent study captured high school seniors’ struggles with depression.

  • 23 percent couldn’t sleep.
  • 36 percent couldn’t remember things.
  • 30 percent felt overwhelmed.

Others felt lost, ate too much or too little, or felt like they were almost literally drowning — short of breath, gasping for air.

Even if they’re not calling themselves “depressed” or going to the doctor for treatment, their bodies bear witness.

Though the 1980s-era Generation Xers supposedly invented the downer and 1990s grungers perfected it, Millennials vastly outnumber them in depressive symptoms.

Not only is depression distressing, it’s frustratingly, mockingly ironic: It’s one of the most common diseases, but uncommonly — and notoriously — hard to treat.

About a third of people being treated for clinical depression are considered “nonresponders.” They try drug after drug, with no relief. Another third feel a little better, but still not great.

If you’re depressed, you already feel bad. On top of that, you feel like you’ll never get any better.

precision nutrition depression diet Mood Food: How to fight depression naturally with nutrition

Major depression is different from your everyday bummer

Everyone has bad days, maybe even a string of bad days.

Major depression is different. It’s like all color goes out of the rainbow. All oxygen goes out of the air.

Everything is just… harder.

Getting through a day is like pushing through thick tar. When you try to think or remember, it’s like your brain is full of old rusty gears that barely turn.

Your body is heavy. Achy — perhaps nonspecifically sore, painful in weird places.

You feel hopeless, guilty, worthless, and/or totally helpless. Any energy you have goes to feeling irritable, or maybe crying.

Nothing is interesting or fun, even the stuff you used to love.

Your appetite is out of whack. Perhaps you’re ravenously hungry. Or the opposite — chewing (or caring about potential starvation) seems too hard.

In extreme cases, you just think What’s the point? You might even think about ways to just stop doing anything at all.

Like I said, depression sucks.

As do the side effects of the many medications used to treat depression. For many people, the drugs don’t work. For some, they may even make them feel worse.

Is there another path?

Can nutrition make you feel happier?

Maybe.

Mental health disorders are complex. So is the brain. And so are the foods we eat, and the ways our bodies interact with those foods.

We’re still new to this game of figuring out exactly how the brain works, and exactly how nutrients may improve brain health.

Still, there are some promising possibilities. 

How eating right may boost mental health

Your brain is greedy. It needs a lot of energy to work properly and to create neurotransmitters — chemicals that send signals through the nervous system.

Without enough energy or the right nutrients, your brain won’t get what it needs. In fact, one study suggests that eating a lot of nutrient-sparse processed foods could up your chances of becoming depressed by as much as 60 percent.

Other research has shown that nutrient deficiencies often look like mental health problems.

Here are some pathways by which a healthy diet might protect your brain.

Nutrition can fight inflammation

Chronic inflammation happens when our body turns on an immune response, then doesn’t turn it off again. The resulting damage and chemical stew is linked to all manner of health problems, including cancer, heart disease, neurodegenerative disorders like Alzheimer’s… and depression.

One theory is that proinflammatory cytokines — markers of inflammation — may interact with other proteins in the brain, promoting changes that contribute to depressive illness. 

Nutrition can get your gut health back on track

Your GI tract does more than move food from one end to the other. It’s responsible for absorbing the nutrients your organs — including the brain — need to function properly, and for constraining harmful bacteria and other molecules so they can’t get access to (and harm) the rest of the body.

To do these important jobs, your gut relies on healthy intestinal cells and beneficial bacteria, which help manufacture vitamins, absorb minerals, and digest food.

If your gut microbiome is out of whack, or if the problem develops, via irritation or inflammation, into full-blown gut permeability (a.k.a. “leaky gut”), your brain could be in trouble.

Consider this: 60 liters of blood are pumped into your brain every hour, providing oxygen, removing waste products, and delivering nutrients. If that blood is nutrient-deficient, or carrying junk that doesn’t belong, it’s going to interfere with your brain’s function — specifically its ability to create necessary neurotransmitters (more about that in a moment.)

As if that weren’t enough, a permeable gut can encourage more inflammation in the body, turning all of this into an ongoing cycle.

Consider this

Most serotonin — the happy-making neurotransmitter — is made in the gut, not the brain. Poor GI health could prevent its production, meaning you’ve got less of those good, happy chemicals in your brain.

Nutrition feeds your mitochondria

You may remember from high-school biology that mitochondria are the “energy factories” of our cells.

Recent studies suggest that mitochondria play an important role in brain function and cognition — and that sub-optimal mitochondria, and mitochondrial diseases, may contribute to mental disorders, including depression.

We don’t have a complete picture of what mitochondria need to stay healthy. But we know they need lots of nutrients.

Nutrition may promote neuroplasticity

The brain uses nutrients to produce brain-derived neurotrophic factor, or BDNF, a protein that’s essential to the central nervous system.

Some research suggests that BDNF could support neuroplasticity — the brain’s ability to adapt, rewire itself and grow. This would be especially beneficial in recovery from trauma and mental illness. 

What might feed our brain?

Our brain is part of our bodies, of course.

So anything that makes our bodies healthier — fresh air, sunshine, clean water, exercise, de-stressing, vitamins and minerals, improved circulation, etc. — will make our brains healthier.

Some nutrients in particular seem to be linked to brain health.

  • Omega 3 fatty acids (fish, nuts, seeds, algae oil): Omega-3 fatty acids provide building blocks for healthy brain development and function, and thus have been explored for their potential role in preventing everything from ADHD to Alzheimer’s. In terms of depression, studies are mixed: Some suggest that supplementing with these healthy fats (via fish oil) may help ease symptoms, but we’re just not sure. 
  • B vitamins (meat, eggs, seafood, green leafy vegetables, legumes and whole grains): Studies have shown that a deficiency in B vitamins (particularly B12) can be linked to depression, though we don’t know exactly why. In a 2014 study from the British Journal of Psychiatry, supplementing with B12, B6 and folic acid improved subjects’ response to antidepressant medication. But a year later, a study published in the same journal found no improvement in older women who were given the supplements.
  • Vitamin D (sun exposure; fortified breakfast cereals, breads, juices, milk): Vitamin D is required for brain development and function. Deficiency in this “sunshine vitamin” is sometimes associated with depression and other mood disorders, though a recent research review showed mixed results.
  • Selenium (cod, Brazil nuts, walnuts, poultry): Selenium is an essential mineral, meaning we have to get it from food. Among its various roles, selenium works with other nutrients to create antioxidant balance in our body’s cells. Many studies have shown a link between low selenium and depression, but the mechanism is unclear. One hypothesis is that selenium’s function as an antioxidant could be necessary for preventing or managing depression.
  • Tryptophan (protein sources including turkey, beef, eggs, some dairy products, dark, leafy greens): One of the 22 essential amino acids, tryptophan is a precursor to serotonin. It’s not well understood, but low tryptophan seems to trigger depressive symptoms in some people who have taken antidepressants.

It’s not as simple as just supplementing these. Nutrients work together in context. And we don’t know if low levels of nutrients are a cause or consequence of poor brain health.

So you can’t “biohack” your way to happiness with a few pills or “superfoods.”

If you want to focus on particular nutrients and/or explore possible deficiencies, it’s best to do so with a trusted health professional like a registered dietician, nutritionist or doctor trained in functional medicine.

What to do next 

Depression is overwhelming. Don’t try to fix everything at once. 

But if you’re ready, consider a small, manageable lifestyle-oriented step or two. 

First, make sure you’re eating, at least a little bit. Depression can do a number on your appetite. But no food means no nutrients. No nutrients means sad brain. 

Next, consider one of the following basic steps.

#1: Notice and name

Before you even start making any changes, get more aware of what you’re already doing and feeling. 

Try keeping a simple journal — for instance, how you’re feeling today on a 1-10 scale, what you ate, and any symptoms that you notice. 

This will provide a starting point for observing what foods (and other lifestyle factors) might ease or exacerbate your depression (bonus: writing, in general, has been shown to help).

#2: Eat whole foods

Make this as easy as possible. 

  • Find fresh foods that don’t take much prep (such as fresh fruits, pre-cut vegetables, or pre-bagged salads).
  • Get them delivered, either as a grocery delivery or a healthy meal delivery service.
  • If you have a friend-and-family support network, see if someone is willing to help you with the shopping and cooking.

For more tips to help you prioritize whole foods, check out our healthy eating success strategies.

#3: Avoid or limit the depression-promoting stuff

What does your food and feelings journal tell you? Do you notice any connections?

Here are some common ones: 

  • Alcohol is a nervous system depressant. So, not helpful.
  • Caffeine: It brings you up then knocks you down. It may also worsen anxiety and insomnia.
  • Sugar: It may numb the pain or distract you from it for a while, but then it makes you feel worse emotionally and physically — especially since it can worsen inflammation.
  • Processed foods: Some folks notice that they’re sensitive to things like preservatives in processed foods.

Some people report that gluten worsens symptoms. Use your journal and see what you notice. Try avoiding gluten-containing foods for a week or so, and observe. 

#4 Nurture your gut health

Keep your gut bacteria and intestinal cells happy. For example:

  • Eat yogurt and fermented foods such as sauerkraut, kimchi, and pickles, or drink kombucha. These must be in their raw, unpasteurized form to offer live bacteria. You’ll find them in the refrigerator section of a well-stocked grocery or health food store.
  • Take a probiotic supplement.
  • Sip bone broth, a long-simmering stock made with chicken or beef bones. Simply put the bones in a pot, cover with water, and simmer for a loooong time (24 hours is good). The resulting stock contains glycine, which is thought to help with internal wound healing, including in your gut.
  • Choose meat and dairy that’s antibiotic and hormone free (if possible), and comes from a trusted butcher or farm. Buy organic if you can.
  • Be selective when taking antibiotics, which can kill gut bacteria. If you have to take them, build your belly bacteria back up through fermented foods and probiotics.
  • Limit refined sugars and grains, which can make gut problems worse.

#5: Supplement with caution

If there’s one thing experts tend to agree on, it’s “real food first.”

We don’t know exactly how specific nutrients work in the context of individual foods, or how they work within the body — let alone how they work in pill form.

If you’re trying to use supplements to address depression, it’s best to work with a doctor and nutrition coach, who can help determine which ones might be right for you.

Supplements such as fish oil, probiotics, B-complex, and/or a good multivitamin could be helpful for depression, but do your homework: Choose a brand with studies supporting its effectiveness for mental health.

Not all supplements are created equal. A low-quality vitamin might contain too low a dose or be hard to absorb.

Remember the big picture

That’s hard when you’re depressed. Because your world shrinks to a tiny little black hole.

As much as possible, though, try to focus on the big picture.

  • Get outside and get sunlight. There’s a reason depression is associated with darkness.
  • Ask for help. Start to find your tribe of helpers. That may include a doctor, a therapist, close supportive friends and family members, a fitness trainer, even a pet.
  • Move. Depression is immobilizing. Do your best to act against that force by moving whatever you can move, however you can move it.
  • Express yourself. Draw, write, talk about what you’re feeling, howl at the moon. Or, like me, smash a punching bag. Whatever gets the bad stuff out. Don’t keep it all in there.

Depression is difficult. I know, I’ve been there.

But building your personal toolbox of helpful actions can be incredibly empowering. There’s no rush. Just start adding in good things to help your body and mind.

Those positive steps truly add up over time.

Bit by bit, things can get a whole lot better.

Eat, move, and live… better.

The health and fitness world can sometimes be a confusing place. But it doesn’t have to be.

Let us help you make sense of it all with this free special report.

In it you’ll learn the best eating, exercise, and lifestyle strategies — unique and personal — for you.

 

For full article by Camille DePutter please visit http://www.precisionnutrition.com/how-to-fight-depression-naturally-with-nutrition?utm_source=FightDepressionWithNutrition&utm_medium=Email&utm_campaign=FightDepressionWithNutritionEmail
Exercise, Rehabilitation, Sports

CHANGE YOUR (WORKOUT) SURFACE, CHANGE YOUR BODY

To fast-track your results, switch up the ground beneath your feet.

There’s a reason footwear companies spend millions on technologies perfected to traverse different kinds of terrain: Optimize the way in which your body responds to a specific surface and you’ll boost performance. Better yet, choose the right surface for a certain workout, and you’ll fine-tune your results.

Here, how the ground beneath you impacts your fitness routine — and how to best spend your time on each.

1

Cross-train in water

Traditionally, aquatic exercise has been thought of as a rehabilitation tool, however, more and more you are seeing water-based training as a cross training tool that can add variety without the impact and pounding of land based training,” says Michael J. Ryan, Ph.D., Associate Professor of Exercise Science at Fairmont State University.

Water is 800 times thicker than air, he says. “That thickness provides continuous three-dimensional resistance, requiring additional muscle activation.” Additionally, the buoyancy of water reduces your body weight — reducing, too, the likelihood of injuries.

2

Build strength and stability on sand

Sand can give you a great workout while lessening the blow of impact. “Running on soft sand strengthens the arches in your foot, increases ankle stability, and strengthens the muscles of the lower leg and hip stabilizers,” Ryan says. That’s because the ever-changing, uneven surface forces the neuromuscular system to constantly adjust — which means greater activation of muscles, increased force production, and a more significant arm drive, he explains.

Just remember: Sand can put stress on the calf and foot muscles, so start slow with a few sprints or short runs, Ryan suggests.

3

Gain speed on pavement

This hard, flat surface means a solid and predicable platform to push off of. “This allows you to run faster because less energy is absorbed by the surface,” says Ryan. “The predictability also makes it easier to keep a fast, steady pace.” And it’s not as much pounding as you may think: “Running on pavement puts less stress on the Achilles tendon when compared to softer surfaces.”

Just avoid high impact movements such as plyometrics, says Ryan. “Because less energy in absorbed by the pavement, those forces are transferred back to your body increasing the stress put on bones, muscle, and joints.”

4

Do plyometrics on grass

Beyond the physiological benefits — a change in scenery or the lack of pressure to PR — soft grass absorbs much of the impact forces of your exercise, says Ryan. Thus, it’s easier on your body when it comes to plyometrics. Grassy surfaces are also less stable, which fires up stabilizer muscles in the foot, lower legs, and core, he says.

As for your run? “After training on grass, many runners say they feel stronger when they return to the roads,” Ryan says. How come? “There is a greater cardiovascular cost running on grass compared to running the exact same speed on pavement,” he says. “If you can maintain the same pace, you will get a better workout. Most people slow down a bit on grass.”

5

Recover on trails

Trail running can be tough: Some trails are technical, peppered with rocks, logs, or tree roots — and many force you to slow down and pay attention to where you step, says Ryan. But this is exactly why a weekly trail run can benefit you. “Trail running often forces you to take shorter strides, which may lead to more efficient running mechanics when you return even surfaces,” says Ryan.

“Well-maintained dirt trails, cinder paths, and wood chip trails are some of the best places to run. They usually provide an even surface that is soft enough to reduce impact forces while still allowing you to maintain a fairly fast pace.”

 

For fukll article by Cassie Shortsleeve, visit http://q.equinox.com/articles/2015/04/surface-workout?emlcid=EML-newsletters_2015_04_15&emmcid=EMM-0415QWeekly4152015
Exercise

SHOULD YOU EAT THE SAME THING EVERY DAY?

Fear not if you like a daily turkey sandwich. Variety may not be as important as you think.

Some of us have died-in-the-wool dietary choices. We like what we like on a regular basis. It’s also convenient to rely on the same proteins, veggies, and carbs day after day rather than seek out the diversity many nutrition pros preach. But is it okay?

“The surprising answer is yes. I tend to eat the same meals 75-95% of the time. Regular food habits can be healthy. First and foremost because it’s hard to buy, stock and prepare lots of different types of food each day,” says Brian St. Pierre, R.D. a fitness and nutrition coach with Precision Nutrition. “There’s benefit to having healthy go-tos that you like and can get into the habit of eating.”

One such benefit: It minimizes the number of food decisions you make in a day. “We tend to overthink food nutrition already. I work with lots of clients and find that if you can automate some of those decisions and have a bit of a routine, you’re more apt to make healthy, diet-positive choices,” says St. Pierre.

That said, it’s plausible that, for some people, eating the same stuff day in and day out could cause problems such as indigestion, bloating, headaches or fogginess. But that’s likely a small part of the population, says St. Pierre.

The key to avoiding nutritional deficiencies is not to eat chicken, rice, and broccoli three times a day or the same protein shake three times a day, warns St. Pierre. “But if you look good, feel good, and perform well, it’s not a huge concern if you like a daily turkey sandwich.” Here, St. Pierre’s tips for a minimally-rotating routine.

1) Establish go-to breakfasts and lunches
“For clients I generally recommend 2 to 3 recipes to rotate for their breakfasts, lunches and snacks. Then they can vary their dinners because people tend to like more diversity in the evening.”

2) Vary your accompaniments and snacks
If you like eggs in the morning, just change up the veggies you put in your omelette, having mushrooms and peppers one day, tomatoes and spinach another, and so on. Nutritionally, little things make a difference. For weekly snacks, just swap the type of fruit you eat or the type of nuts or nut butter. But know that you’re also going to be fine if you eat an apple every day. “I have a Gala with every lunch. It’s part of my routine,” says St. Pierre.

3) Be creative with condiments
For that daily sandwich, go ahead and stick with turkey or chicken but cut the monotony by changing up your healthy fat sources, alternating between olive oil, pesto, or avocado.

For full article by Wendy Schmid please visit http://q.equinox.com/articles/2015/04/diet-rotation?emlcid=EML-newsletters_2015_04_08&emmcid=EMM-0408QWeekly482015
Exercise

YOU’VE NEVER USED A ROWING MACHINE THIS WAY BEFORE

The cardio staple can double as a total-body strengthener. Check out this 7-move routine.

Creativity is the unsung hero of fitness. Approaching the equipment you’ve come to rely upon with a more creative mentality is one way to shock your system (not to mention prevent boredom). “I wanted to use the rowing machine to create an efficient, total-body workout that wasn’t all about cardio,” says Webb Travis, a Tier 3 trainer and group fitness instructor in Scarsdale, New York. So he started to look at the rower a little differently. “It has a chair (or saddle), which glides and helps isolate a lot of core, lower body and upper body muscles, and it’s just as sturdy as a guided motion or cable machine.”

The result of these observations? An unconventional routine made up of kinetic-based exercises that work your whole body (arms, core, hips, glutes and legs), build power and really test your stability.

Perform this workout below as a circuit, completing one move right after the next without rest. Do 3 sets total, with a 500-meter rowing sprint between each.

[*Warning: This workout is challenging, and for your first attempt, you should consult a trainer to help you execute the moves safely, using proper form.]

1. Reverse Crunch with Push-Up
Start in push-up position facing away from the rower, with hands under shoulders, balls of feet on top of the saddle, legs extended, core engaged. Pull knees in toward your chest, sliding saddle forward. Extend legs behind you, pushing saddle back until body is parallel to floor, and perform a push-up, lowering chest to floor and pressing back up. Bring knees back into chest; repeat. Do 12 to 15 reps.
Make it easier: Skip the push-up (slowly slide knees in and out).
Make it harder: Lift one leg off seat, alternating sides with each push-up.

2. Ab Roll
Stand facing the rower with feet about shoulder-width apart. Push the saddle forward as far as possible, and then place your hands on either side, with arms extended in front of you, forming a diagonal line with your body, from shoulders to ankles. Push hips toward ceiling as you slowly pull saddle back toward you, keeping arms straight and abs engaged. When you reach the end, pause for a second, and then reverse motion back to start. Do 12 to 15 reps.
Make it easier: Hold plank on saddle, and try to bring it up and down an inch.
Make it harder: Lift one leg before you roll forward, alternating sides with each rep.

3.Single-Leg Hamstring Curl
Lie face-up on floor, facing the rower, with arms extended out to sides at shoulder level, right knee bent, heel on top of saddle and left leg lifted toward ceiling, directly over hip. Lift hips toward ceiling, forming a diagonal line from right knee to shoulder. Slowly press right foot forward, extending leg, and then reverse motion back to start, pulling foot toward you. Do 12 to 15 reps; switch sides and repeat.
Make it easier: Place both heels on saddle and perform a double leg curl.
Make it harder: Lift arms toward ceiling, keeping shoulders down.

4. Single-Arm Extension/Push-Up
Start in push-up position, facing the rower, with legs extended behind you, palms under shoulders, left hand on top of saddle, abs engaged. Bend right elbow as you slowly press left hand forward, until arm is extended, and perform a push-up. Reverse motion back to start. Do 12 to 15 reps; switch sides and repeat.
Make it easier: Keep arm extended entire time and perform single arm push-ups.
Make it harder: Lift opposite leg (from extending arm).

5 manlig-halsa.se. Pistol Squat
Stand facing the rower, with left knee bent, left heel on top of saddle, elbows bent by sides. Squat, bending right knee, pushing hips behind you and keeping chest open, as you press left foot forward, extending left leg in front of you, sinking deeper into the squat, bringing elbows in front of chest. Reverse motion back to start. Do 12 to 15 reps; switch sides and repeat.
Make it easier: Stand beside rower (rather than behind it) and keep leg extended as you squat down and up.
Make it harder: Lift hands overhead.

6. Lat Straight-Arm Plank
Stand facing the rower, about two feet away, with feet more than shoulder-width apart. Hinge forward from hips, keeping back flat, and place forearms on the saddle (body forms an inverted V) with hands clasped together. Use your core to drive elbows and saddle forward, until arms are extended overhead and body is parallel to floor. Keeping abs engaged, use your lats to roll back to start. Do 12 to 15 reps.
Make it easier: Hold modified plank for up to 1 minute.
Make it harder: Lift one leg as you roll out, alternating sides with each rep.

7. Reverse Lunge with Rotation
Stand to left side of rower with right knee bent, ball of right foot on top of saddle and hands in front of chest, elbows bent out to sides. Slide right leg behind you, as you bend left knee (keeping it behind toes) and rotate torso to left. Reverse motion back to start. Do 12 to 15 reps; switch sides and repeat.
Make it easier: Do a lunge without the rotation.
Make it harder: Lift hands overhead.

8. Burpee Side Jump
Stand beside the rower, with feet hip-width apart, arms extended by sides. Bend over and place palms on floor, directly under shoulders. Jump feet back into plank position, and then immediately jump them back toward hands. Stand up and hop over rower, to the other side. Repeat burpee. Do 12 to 15 reps.
Make it easier: Skip the burpee, and perform a squat, followed by a lateral jump.
Make it harder: Add a push-up into your burpee.

Article written by Lindsey Emery.  For full article visit:  http://q.equinox.com/articles/2015/03/indo-row-workout?emlcid=EML-newsletters_2015_03_04&emmcid=EMM-QWeekly-0304342015
Exercise, Health Assessments, Nutrition

THE GREAT DEBATE: CAN YOU SPOT REDUCE FAT?

A new technology is reigniting the age-old controversy.

Whether you can or cannot choose where you lose fat in your body is one of the most polarizing topics in the fitness field. Anecdotal evidence has surfaced over the years suggesting that various forms of programming, supplementation and technology may in fact be able to target specific areas in the body where fat is stored. But science holds firm that the answer is a resounding no—a safe bet as there is no peer-reviewed clinical research suggesting otherwise.

“Body fat is lost in the same way that you put it on—slowly and all over,” says Dr. Justin Mager, an exercise physiologist in Mill Valley, CA, and founder of Health Incite, a holistic wellness clinic. “You can spot-reduce, but it has nothing to do with exercise and diet. It’s called liposuction.”

Besides surgical liposuction, there’s a newer, non-invasive “laser lipolysis,” which uses a laser to effectively ‘melt’ unwanted fat, which is then metabolized by the body. But neither addresses the underlying diet and exercise lifestyle issues that led to the fat build-up in the first place. Enter: red light lipolysis.

According to Rolando Garcia III, manager of the Columbus Circle location of E at Equinox, the combination of a structured workout plan and red light lipolysis treatments via a device called Pure Light seems promising for problem areas. Used in physical therapy environments for years to break up scar tissue, red light lipolysis aims an external infrared light generated by an LED (light-emitting diode) system at unwanted fat stores. “This breaks the bonds between fats, which allows you to utilize fat as fuel when you exercise,” he says.

Intrigued, Garcia tested the system himself for 8 weeks, targeting belly fat. “I focused little on my diet and reduced my training to 3 times a week, and I lost an inch off my waist after 10 sessions. Screenings showed that all my other measurements—arms, chest, shoulders—were the same. But because of my stomach, my total body fat went from 13.3% to 12.2%.”

Next up: E clients. In the protocol Garcia has developed, participants will follow a red-light lipolysis treatment (which involves wearing a belt of 8 cell-phone-sized LED pads each for 15 minutes). They will then exercise until they’ve burned 350 calories—enough to burn up those excess fatty acids before they get stored as fat again. “No research papers and clinical trials have validated this approach yet, “ admits Garcia, “but we have to start somewhere.”

Until there is, Dr. Mager suggests his approach: “First, I recommend that people de-stress their lives, which reduces the production of stress hormones like cortisol that cause fat to accumulate around your vital organs to protect them,” he says, “Then do strength and posture work,” which serves to properly line-up muscles and joints, often de-emphasizing fat stores.

A safe bet for now, but there’s no harm in a little experimentation.

To see full article go to http://q.equinox.com/articles/2015/02/spot-reduction?emlcid=EML-newsletters_2015_02_04&emlcid=EML-QWeekly-0204242015.  Article written by Roy M. Wallack, Photography by Trunk Archive
Exercise, Health Assessments, Nutrition, Rehabilitation, Sports

VIDEO: WHY I TRAIN PREGNANT

 

Like so many expectant mothers who exercise, Linda Baltes deals with criticism. But she hasn’t let it stop her.

Despite the near-total eradication of gender lines in fitness, to this day, when a pregnant woman walks into the gym, eyebrows inevitably raise.

“When you’re training pregnant, you get a lot of people questioning you,” says Linda Baltes, who is expecting her first child later this month. “They’re questioning whether you’re doing this because you’re vain.”

For Baltes, it made perfect sense to continue training through her pregnancy. The Santa Monica-based triathlete—who serves in the Air Force Reserves and works for a molecular diagnostics company—has been active and athletic her entire life. But that didn’t make her immune to this specific brand of fit-shaming.

“Pregnancy is not a disease,” says Jacques Moritz, M.D., director of the division of gynecology at New York City’s Mount Sinai Roosevelt and Mount Sinai St. Luke’s. “It’s a condition. As long as one doesn’t go overboard, pregnant women not only should, but are encouraged to work out.”

Watch the video above to glimpse Baltes’ prenatal routine and hear why she believes that fitness has a place of utmost importance in these nine months of her life, and even more so in the months and years that follow.

For full article please visit http://q.equinox.com/articles/2015/02/pregnancy-workout-video?emlcid=EML-newsletters_2015_02_11&emacid=EMA-QWeekly-02112122015.  Article written by Sheila Monaghan
Exercise

IS THIS HOW TO HANDLE YOUR CRAVINGS??

Suppressing those less-than-healthy urges? This psychologist has some surprising advice.

Juno DeMelo

Resistance isn’t futile when cravings strike, but it’s not the only outcome. “The best way to deal with a craving is to try riding it like a wave, or ‘surfing the urge,’ until it passes,” says Stanford psychologist Kelly McGonigal, Ph.D., the author of The Willpower Instinct. Should that fail, however, these surprising techniques can help you learn from your capitulation so it’s less likely to happen again. 

Go ahead and give in. “If eating a cookie really made us happy, we’d stop after one,” says McGonigal. “But we tend to check out as we indulge, which is numbing, not satisfying.” To change your behavior, give in mindfully, chewing slowly and paying full attention to the taste and texture of your food.

Gauge how it really—actually—made you feel. Then take note of how you feel afterward to see whether the result aligns with your expectations. “Research shows that people who claimed to love chocolate felt worse after they ate it than they did before, and another study found that women felt better after finishing a healthy meal versus something celebratory and supposedly comforting,” says McGonigal. Comparing the actual outcome of giving in to a craving to the perceived one can reduce its power over you.

Forgive, don’t flog, in order to change. While it’s natural to feel some regret after a self-discipline hiccup, beating yourself up leaves little energy for change. “Many type-A personalities have succeeded in life by being tough on themselves or by having a coach or mentor who pushed them hard,” says McGonigal. But this strategy works only when your behavior is in line with your goals and not when you’re struggling or suffering. The more you pile on the criticism after a setback, the less likely you are to take action that will prevent it from reoccurring. Or as McGonigal puts it: “Guilt and shame aren’t motivating, but self-forgiveness unleashes your power.”

Photography by ARTHUR BELEBEAU/TRUNK ARCHIVE

To see full post please visit:  http://q.equinox.com/articles/2015/01/cravings?emlcid=EML-newsletters_2014_01_21&emacid=EMA-QWeekly-01211212015
Exercise, Nutrition

THE ONLY WEIGHT LOSS ADVICE WORTH TAKING

For his new book, author Ted Spiker combed the science of successful dieting. Here are his 5 top takeaways.

As Ted Spiker, author of the new book Down Size and former articles editor of Men’s Health magazine, puts it: “When it comes to weight loss, everything is about food and exercise, but nothing is about food and exercise.”

He would know. While Spiker spent his days writing about weight loss—entrenched in depths of information, surrounded by some of the most knowledgeable researchers, scientists, and authors on the topic—he hit his highest weight ever, clocking in at 279 pounds. He knew exactly what he needed to do to drop a pants size or two: eat right, exercise more. But as he says: “There’s a gap between knowledge and action. We can know a lot. We can be inundated with information or be given a plan, but how do we get from knowledge to action? What makes people change in a lasting way?”

With Spiker’s unique perspective on the topic, we asked him to share the most interesting learnings he acquired while writing—and, in essence, living—a diet book:

1

Goals can destroy you—if you set them incorrectly.

“Dieting is one of the only areas of life where we don’t accept mistakes. At work, we make mistakes, we learn, we do better; in relationships, we have fights, we work it out. We don’t expect perfection. But if we fail at a diet—binge or eat something we don’t think we should—we throw in the towel and say: ‘Forget it. I ruined it.’ We never accept the fact that we can make mistakes and be flexible. In the long game, you have to have that mindset. But everyone wants to play the short game.

In the book, I include a story about a 440-pound man who set a goal to climb a 14,000-foot mountain in Colorado. He trained and hiked and when it came time to do it, he didn’t make it. He made it to 12,000 feet and had to turn around. A lot of people would view that as failure. But his attitude was: ‘I did something I never thought I would be able to do.’ That’s a healthy look at the whole idea of goal setting. If you didn’t lose the full 10 pounds, you didn’t fail if you still got 6 or 8 pounds down.”

2

Use objective and subjective data.

“Self monitoring can be productive: calories in, steps taken, and weighing yourself weekly—that’s all objective, tangible data. I don’t argue with that. That works for a lot of people. But that can be destructive, too. That’s why Doug Newburg, Ph.D., a sports psychologist who studies elite performers suggests a different concept: it’s called ‘feel.’ Newburg asks elite performers, ‘Does how you feel affect the way you perform?’ And the answer 100 percent of the time is: ‘Yes, of course.’ But ‘feel’ isn’t about feelings.

It’s more that if you’re stretching every day, lifting, and feeling good, energetic, and strong, that should have just as much weight as the number on the scale. When you can get those two things to work together—and reach that sweet spot where subjective and objective data inform each other—that’s finding where you want to be.”

3

You can manufacture motivation through social connections.

“I used to think motivation had to be heaped upon you—that you were a passive recipient to it. But motivation research says otherwise. Beating almost every psychological element—humiliation, frustration, and motivation—comes down to autonomy and social connections. That’s really important for people trying to lose weight. When you’re heavy, you just want to hide. But you can motivate yourself by making the first step to sign up for a class or train with a group. Even though you might be embarrassed, that’s a huge part of motivation.”

4

Speak in if’s and then’s.

“Peter Gollwitzer, Ph.D., a professor of psychology at New York University, studies goals—and how emotions, cognition, and behavior influence them. And when it comes to temptation, he has studied the ‘if-then’ statement—a willpower tactic that serves as an emergency plan: ‘If x happens, you do y.’ If I am going to a party, then I drink three glasses of water between drinks; if I am going to a pizza place, I’ll order a salad have only a slice. People who use ‘if-then’ more effectively handle temptation—it helps them deal with impulses. Have a backup plan before you get into the situation.”

5

Make it about more than the pounds.

“Pick a goal that’s between something you can do and something that there is no chance you could do—like run a half-marathon if you only run a mile at a time. That way, you’ll stop worrying so much about what the scale says and worry more about making the right lifestyle choices to meet your goal. In Down Size, I write about a guy who wanted to beat his brother in tennis. His weight was holding him back. But he made his goal about beating his brother and working on his game, not his weight. He ended up losing a lot of weight—and regularly beating his brother. ”

 

By:  Cassie Shortsleeve, For original post, please visit: http://q.equinox.com/articles/2015/01//secrets-to-weight-loss?emlcid=EML-newsletters_2015_01_14&emacid=EMA-QWeekly-01141142015
Exercise

WHY A SKI TRIP STARTS IN THE GYM

For successful runs, you have to do the (right) work. Steal these moves and tips from pros and coaches.

Slalom skiers sometimes withstand forces that clock in at three times their body weight, says Eirik Hole, U.S. Ski Team Women’s Speed Team Strength and Conditioning Coach. And while you may not be up against that, building a balanced body underneath you—one with good alignment, a strong core, hips, and powerful legs—is still crucial, regardless of skill level.

That’s why planning for a trip to the slopes should begin in the gym: Skiing may be an escape—invigorating and relaxing—but without the proper prep work, indulgence can turn to injury (and that can’t-quite-walk-right soreness). Here, an expert-backed plan for powering through your next day on the mountain.

1

Build a cardio base outside the gym.

Without an aerobic base, skiing for even a straight minute can be exhausting, attests Laurenne Ross, a U.S. Olympic alpine ski racer. But cardio can be boring. “I like to have fun while keeping my cardio up. I go mountain biking a lot—usually for between one and three hours. It builds a lot of leg strength too,” she says. “There are some similar aspects to skiing.”

2

Increase endurance with ski-specific intervals.

No matter where you’re headed, “you need some sort of endurance to be able to withstand forces over time,” says Hole. He suggests intervals in ski-specific lengths. Try this 53-minute workout he uses with the team:

Warmup: Jog slowly for 10 minutes, then for 5 minutes increase intensity to between 72 and 87 percent of your max heart rate. Incorporate 30-second, high-intensity sprints (87 to 97 percent max heart rate) if you choose.
Interval workout: Run for 2 minutes at high intensity, rest for 1.5 minutes. Repeat 8 times.
Cool down: Jog slowly for 10 minutes.

3

Prep for altitude with intensity and hydration.

“If you’re going somewhere with high altitude, the more cardiovascular-ly conditioned your body is, the more efficient it will be using oxygen,” says Beth Giersch, Senior Manager of the Equinox Fitness Training Institute and a skier herself. And besides upping your intensity and hydration, know this: “Your body hydrates more when you’re moving, so get up and move around while you’re hydrating.”

4

Build balance blind.

“Many injuries in skiing happen from loss of balance,” says Scott Weiss, C.S.C.S., an exercise physiologist who has worked with Olympic skiers. “Try doing lunges and air squats with your eyes closed. Not easy but extremely beneficial.”

5

Roll immediately beforehand.

If you have a mini foam roller, pack it on your trip. “Rolling is particularly helpful prior to skiing. It gets out any kinks or scar tissue and brings more blood flow to the muscle and soft tissue,” says Giersch. Ross agrees—that’s why foam rolling is part of her pre-ski routine.

6

Create your own force.

“You have to have enough force to withstand the forces you want to create on the mountain,” says Hole. “The better skier you are, the more forces will be put upon you, the harder you have to work.” That’s why the U.S. ski team practices power cleans: “The point of power clean is to create power—which is a force-velocity relationship where you have high speed and high force, just like skiing.”

7

Build solid legs.

“Regardless of the type of skier you are, you need strong legs and muscular endurance to make it through a full day on the slopes,” says Giersch. “Single leg and multi-directional movements will prepare your body for the dynamic and resilient movement skiing demands.”

Try: Skier Jumps (unloaded or loaded with ViPR) ,
Starting in athletic stance, hands free or holding a ViPR, jump out to the right and land on right foot, quickly sinking into a single leg squat as the left leg sweeps behind to count-balance; if holding a ViPR, reach the left hand toward the right foot before jumping laterally to the left foot and repeating for reps or timed intervals.
(Note: Be sure to master loaded lateral lunges before progressing to skier jumps.)

Try: Mini Band Monster Walks (lateral and diagonal)
Slip a mini band above knees (easier) or ankles (harder); maintaining an athletic stance (feet just wider than shoulders, knees bent, slight bend at the hips, arms grabbing invisible ski poles), step out further to the right and bring your left foot back to the starting stance; repeat 10-15 times and then repeat going to the left. Diagonal: Moving forward first, maintaining that athletic stance; take a wide step about 45 degrees diagonally to right, then tap left toe shoulder-width from your right before stepping diagonally to the left; repeat 10-15 times and the carefully repeat going backwards.

Try: ‘Round the Clock’ Lunge Matrix (loaded or unloaded)
Stand with feet together and imagine you’re at the center of a clock; starting with your right foot, do a forward lunge to 12 o’clock and back to center, then lunge diagonally to 1:30 and back, then do a lateral lunge to 3 o’clock (anchor leg is straight) and back, then another lateral lunge to 4:30 (anchor leg straight again) and back, and then a regular (reverse) lunge back to 6 o’clock; switch to your leg leg and start at 12 o’clock again (then 10:30, 9, 7:30 and 6); repeat 3-5 rounds of the full clock.

8

Stabilize your core.

“When skiing, your upper body should be relatively stable as your lower body shifts left and right and rotates,” says Giersch. “Focus on similar, anti-rotation exercises. This dynamic stability will help you react and recover quickly when the mountain or another skier throws you off balance.”

Try: Superman Planks
Start in plank position on your hands; lift your right arm up as if asking a question in class, then return it to the ground; then lift your right leg off the ground without moving the rest of your body, then your left leg, then your right arm; once you’ve mastered the single-extremity lifts, progress to lifting your right arm and left leg simultaneously for a few seconds and alternate for reps or timed intervals.

Try: Chops and Lifts (with cable or medicine ball)
From a standing or half-kneeling position, remaining tall from tail-bone to the top of your head, shift a weighted cable or medicine ball diagonally from one hip to the opposite side of your body overhead (“lift”), or in the opposite diagonal direction from overhead down to the opposite hip (“chop”); do chops and lifts in both directions for reps or timed intervals

Try: Warding Patterns (with cable or partner)
Using either a weighed cable or manual resistance from a workout buddy, start in athletic stance with arms extended in front of you, hands together, shoulders down, and resist allowing the external force to pull you left, right, down, or up (depending on which way the cable or buddy is pulling/pushing); from this starting point, keep your arms and upper body stable while repeating simple foot patterns such as side steps, cross-over steps, external rotation steps or small shuffles; switch up the direction of the external force and repeat for reps or timed intervals.

 

By:  Cassie Shortsleeve
For original post, please visit:  http://q.equinox.com/articles/2015/01/skiing-workout?emlcid=EML-newsletters_2015_01_14&emacid=EMA-QWeekly-01141142015