#and my aerobic health has gotten so much better too

[pinktinselmonstrosity]

did my longest run so far today!!!

[iconicfitnessae]

From W-O-D to Z-Z-Z: The Surprising Link Between CrossFit and Sleeping Better

We all know the importance of a good night’s sleep, but how many of us actually get it on a regular basis? As I’ve gotten older (and I’m sure many of you will resonate with this), I’ve found it more and more difficult to either drift off to dreamland, or stay there long enough to wake up feeling rested. Whether it’s thinking about all the things I didn’t do that day, everything that needs to be done tomorrow, or the sound of my hamster running on her wheel, there’s never a shortage of barriers between me and some decent shut eye! But the fact still remains, a good night’s sleep is absolutely essential!

Sleep, QUALITY sleep, is so much more than merely a state of rest; it stands as a fundamental biological process crucial for maintaining overall health and a multitude of physiological and psychological functions, including immune response, cognitive function, emotional stability, and longevity.

Which brings us to the next and most important question – How exactly can we achieve the sleep we so desperately desire and require? Well, there are many possible solutions, but the one I would like to not only suggest, but advocate for, is CrossFit!

Understanding CrossFit

In contrast to conventional gym routines, CrossFit adopts a more holistic approach by blending together different elements of training such as weightlifting, aerobic exercises, and bodyweight movements. Central to CrossFit (and possibly the most loved and hated part of every session) is the “Workout of the Day” (WOD), which varies daily and aims to challenge participants to complete several exercises efficiently whilst racing against the clock.

CrossFit workouts can be scaled, accommodating individuals of all fitness levels. This adaptability contributes to CrossFit’s accessibility, attracting a diverse range of enthusiasts, from the most elite athletes to complete novices. For a more in-depth understanding, click here.

The Benefits of CrossFit for Sleep

CrossFit’s unique combination of high-intensity exercises and functional movements has resulted in many studies aimed at exploring its potential benefits for sleep quality. Scientific evidence, as well as first hand experience, suggests several ways in which CrossFit can positively impact your night time ZZZ-time:

Enhanced Deep Sleep Phases: CrossFit may increase the duration of deep sleep, by lengthening the slow wave stage of sleep. This is the most important stage of sleep (the ‘slow wave’ stage), as this is when the body does all its repairing, rebuilding and rejuvenating. Our natural human growth hormone (HGH) is released, which is beneficial for several functions to occur – stimulating bone growth, improving immune function, inducing fat burning, as well as maintaining hearth health. Participating in regular exercise such as CrossFit classes, at least 3 times a week, has been shown to both help and prolong this extremely essential phase of sleep.

Stress Reduction: CrossFit workouts, contrary to what people might think, can also act as an effective form of stress relief. The physical exertion required during any session, combined with the mental focus required to execute the exercises (as well as simply finish the workout) can actually help clear your mind and relieve stored up stress. Exercise and physical activity also helps us de-stress by releasing endorphins into the brain. Some sleep issues may actually result from a low amount of serotonin, ergo exercising can also improve one’s mood and decrease depression and anxiety through the release of these ‘happy’ chemicals, which should furthermore assist in falling asleep and staying there! 

Improved Sleep Onset Latency: Engaging in CrossFit may shorten the time it takes to transition from wakefulness to sleep. For those of you wondering, ‘sleep onset latency’ is the technical term for the amount of time it takes a person to fall asleep come light’s out. This point really isn’t too hard to understand (if you know anything about a good CrossFit workout). Due to the increased energy expenditure required to perform heavy lifting, combined with metabolic conditioning that usually follows, your body’s demand for rest and recovery is obviously enhanced. This consequently facilitates a swifter passage from wide-eyes to shut-eyes.

Regulation of Circadian Rhythm: CrossFit can help regulate the body’s internal clock, making it easier to maintain a consistent sleep schedule. Attending regular CrossFit sessions during the week, preferably at the same time each day, can improve both the timing and strength of Circadian rhythms (i.e. sleep cycles). This translates into better quality sleep, an increase in melatonin – the ‘sleepy’ hormone, a more consistent flow of energy levels throughout the day, and a sharper brain during more cognitive-demanding tasks!

So in case it wasn’t yet clear, we can safely and confidently conclude that CrossFit can in fact have a positive impact on the quality AND length of your sleep, which will then overflow into many other wins!

From reducing stress and anxiety to promoting physical exhaustion (which might not sound like a good thing, but is really most ideal) and of course fostering a sense of accomplishment – integrating CrossFit into your daily routine and general lifestyle holds great promise not only for enhancing physical fitness but also for promoting restful and rejuvenating sleep.

Don’t give up on your dreams just yet – We can help!

Click here to sign up for our 30-Day Trial. We’ll book you in for a 30 minute complimentary Transformation session with one of our Iconic coaches to find out more about your current fitness levels and abilities, lifestyle habits, and health and wellness goals. And from there, the real journey begins!

[thisdorkyblogthing]

Hey Jenny. I know you've been working on losing weight and improving your health for a while now, and I was wondering how you did it? I'm working really hard on myself and I'm just trying to get some motivation and a better understanding of how. Thanks! xx

(okay first off I just wanna take a moment bc I feel all a-flutter about being asked about this, so like, WEE!!)

It’s really boils down to ‘eat less/move more’ for me - though the ‘move more’ part was something I found vastly easier to do over the eating less bit, but I’ve been slowly but surely gotten better over the years. What has helped me getting there has been:

I started off with some simple, but really big for me changes: 1- no more second helpings at dinner(I always took second helpings, like every night, and they weren’t just a few bites either, it was another full plate of food) 2- I gave myself a one soda a day limit(and then I eventually realized I wasn’t even enjoying it anymore and went No Soda At All for like, the third time in my life) 3- I gave myself a no snacks between meals rule (which I’ve gone back and forth on, but I’ve gotten better about snacking with time)

learning to be really, really honest with myself. as in: resisting the urge to not log things I ate because it will put me over my limit. I’m the only one that suffers when I do that! I still ate the thing! the calories still get counted!

but also learning to be forgiving with myself when I do go over my limit (which I have done quite a bit of) and stopping that whole self-hate spiral where I go ‘FUCK IT! I already fucked it up so I may as well fuck it up EVEN MORE!’

finding out what the heck a TDEE(Total Daily Energy Expenditure) is, and calculating what mine is and then basing my calorie intake on that. this is one that I’ve used, but there are like, a million of them you can find on google if you wanna crosscheck it, and keep in mind it’s not necessarily going to be perfectly accurate, but it should at least give you a good idea of where to start and personally I’ve found it to be pretty on the money for me. I just took the number it gives me and subtracted -500 from it to get my calorie intake and go with that, rather than the one calorie trackers tend to give (they always give me too little, and I can never stick with it)

I started using a food scale to measure my portions, which has made things immensely less stressful for me, bc I was really bad at eyeballing my portion sizes and it’s a fucking pain in the ass to use measuring cups, which made my weight start to stall. (also, shout out to cronometer, where every food entry has a measurement in grams)

as far as eating better - it’s been a lot of playing around and paying attention to what makes me feel better. I don’t have a really stellar diet, tbh, but it’s a lot better than it once was. I try to eat as many fruit and vegetables as I can and keep my eye on how much protein I’m eating(keeps me fuller longer) but other than that I don’t do anything super special diet-wise. I tried eating more ~diet-y~ foods before, but it usually left me unsatisfied (and were usually more expensive).

as for exercise, that was super easy for me to get in to. (almost a little too easy, and I ended up getting too caught up in that ‘I worked out so I can basically eat everything in the world, right??’ protip- don’t do that) I just happened to fall in love with fitnessblender’s videos and have pretty much always gone back to them even if I go off and stop exercising for a while or do some other type of workouts. But I’ve also been enjoying some of Millionaire Hoy’s workouts for the past few months (especially his stretching ones). popsugar fitness also has some interesting looking workouts if you’re in to that dancey aerobics class workouts sort of vibe, but there are like, a million different workouts out there now, basically you just have to find something that looks interesting and try it!

OKAY, this has gotten long and rambley, and idk if it’s anything that will even help you, but I hope it does and if you have anything else you want to ask feel free to shot questions at me!

[ugandacurler27-blog]

Skin Tag Removal surgical Treatment ₤ 175.

vaginal tightening Up faq.

Content

Cellulite: What triggers Cellulite as Well As just How To do Away With The dreadful Orange Peel

how Hifu functions.

What Are The benefits Of A Facelift?

What Is Hifu Treatment For Body

What Can I expect After A Facelift?

We're The Uk's many relied On weight Reduction & cosmetic Surgery carrier.

The marks will usually be red at first, then purple, and afterwards fade to come to be paler over 12 to 18 months. Periodically, marks might become broader, thicker, red or unpleasant, as well as you might need to have surgery to fix them. If the scars stretch, they can develop a bald strip of hair in the hairline, yet this is not typically evident. Excess skin is then gotten rid of, and also the remaining skin is stitched right into position.

At Illuminate we utilize CoolSculpting for all fat freezing therapies. CoolSculpting is a totally non-invasive treatment that ices up away unwanted fat, assisting to contour your body as well as give you the number that you want. The therapy is undertaken in facility with the patient either sitting or relaxing. A CoolSculpting applicator is attached to the location of the body being dealt with to freeze away the unwanted fat cells, delivering long-lasting outcomes.

How can I reduce my tummy in 7 days?

Additionally, check out these tips for how to burn belly fat in less than a week. 1. Include aerobic exercises in your daily routine. 2. Reduce refined carbs. 3. Add view website to your diet. 4. Start the day with a high protein breakfast. 5. Drink enough water. 6. Reduce your salt intake. 7. Consume soluble fiber.

Your bandages are typically taken off after concerning a couple of days. After the operation there is usually some swelling, wounding and also soreness.

Cellulite: What causes Cellulite as Well As exactly How To eliminate The dreadful Orange Peel

You will certainly have to avoid bathing as well as obtaining the bandages damp for the very first 2 days, and also avoid difficult activity, saunas as well as massage therapies for a minimum of 2 weeks. It generally takes 2 to 3 hours, as well as the majority of people need to stay in hospital overnight.

How often should you Cryo?

You can get benefits from just one session of cryotherapy, but it's most effective when used regularly. Some athletes use cryotherapy twice a day. Others will go daily for 10 days and then once a month afterwards.

The indicators of an infection are pain, redness, swelling and also pus in the wound, and also you may additionally have a temperature level. The marks in the hairline do not normally show, however the hair will have been reduced much shorter immediately around the wound.

Does cryotherapy help with cellulite?

Cryotherapy activates collagen production in the skin which repairs broken connections in the skin–thus reducing the appearance of cellulite! In addition to increasing collagen and smoothing out areas of cellulite, cryotherapy reduces fat deposits; fat cells are extremely intolerant of the cold.

Any kind of information sent by means of this internet site, will be sent firmly utilizing sector standard safe and secure connections and guarded as well as processed according to the needs of the Data Protection Act 1998, as modified from time to time. Required some recommendations on a treatment rate or reserving a preliminary consultation. You can rest assured that you remain in the best of hands for your facelift at Ramsay Health Care, from your very first visit with to healing. Facial fillers are injected into your skin to bring back lost volume and also smooth out lines and creases. When you prepare to go home we'll provide you guidance about recuperating in the house and also set up a follow-up consultation. If you have any type of worries, you can speak to a member of our clinical cosmetic team, day or evening. We additionally offer a variety of financing options to pay for your surgery, consisting of 0% Finance.

hifu treatment"/>

how Hifu works.

There may be some minor decrease in hair development in the holy places, but this is not typically an issue unless the hair is really thin and also numerous facelifts are carried out. You may have drainage tubes in your face or neck to recede any kind of liquid or blood. These tubes will be obtained when the liquid or blood has actually stopped draining, typically before you go home. Cardiovascular disease or stroke A cardiovascular disease or stroke could be caused by the pressure surgical procedure position on your heart.

What Are The advantages Of A Facelift?

How many calories do you burn in 3 minutes of cryotherapy?

A Single Three Minute Cryotherapy Session Could Burn Up to 800 Calories.

What Is Hifu Treatment For Body

The term 'Trendy sculpt' originates from the procedure, which makes use of cryolipolysis technology to sculpt the body, providing inch loss. This equipment is developed for medical cosmetic fat reduction therapies by using sub zero temperature levels in a regulated fashion into fat cells, for a prolonged period of time.

Please call one of our Customer service Advisors or call or review your financial choices with among our registered nurses during your consultation at your regional facility. You will have your own personal Registered nurse Counsellor both prior to as well as after your treatment to sustain you and respond to any kind of questions you might have. It is a good idea to reside your head propped up in the very early days as well as avoid flexing, raising or sudden movements of the head. You will be recommended on when you can clean your hair and this will certainly aid to make the removal of the stitches simpler. Although comprise can be utilized, it needs to be well away from the stitches. If you are a smoker, or take pain killers or any kind of various other medicine, your Plastic surgeon will wish to discuss this with you at your appointment.

We are accomplishing crucial maintenance to our inner booking systems. For details on a treatment, price query as well as consultation details please complete our on the internet enquiry form and we will get back to you as soon as possible. Individuals normally leave the facility 1 day after the intervention; nonetheless this will depend upon your advancement as well as on the surgeon's referral. In the first few days after the intervention, it is suggested to rest on two pillows in order to lower the swelling and to prevent drinking hot drinks or eating too much, to ensure that the stitches are not affected. The swelling as well as haematomas will go away over the very first couple of days. If you have any type of fears after your operation, talk with a physician or most likely to A&E. Bleeding after surgical treatment can cause swelling, a change in colour, as well as discomfort, normally simply on one side.

What Can I anticipate After A Facelift?

Does cryotherapy really work?

Muscle and Joint Pain Relief But the benefits of doing that to your whole body are less established. One 2017 review of studies on athletes in the International Journal of Sports Medicine, for instance, suggests that cryotherapy can be effective in reducing muscle pain, inflammation and cell damage.

Your anaesthetist will suggest pain relievers for the first couple of days after the operation. Experiencing discomfort might slow down your recovery, so please go over any pain with your physicians or registered nurses.

Today in the UK most males that are diagnosed with early-stage prostate cancer have to pick in between a dangerous medical treatment, Radiotherapy together with Brachytherapy, no treatment whatsoever, or just keeping an eye on the illness.

is non-invasive skin tightening as well as training system of the dermis, subcutaneous layer, as well as surface aponeurotic system.

While i believe the therapy has actually assisted, its still a little too early to say just how much.

My skin really feels tighter and also looks better, simply wish to see how long the results last.

HIFU is a non-invasive therapy that targets skin firm and fat decrease via application of power to the skin and underlying tissue.

Hifu is quick turning into one of one of the most desired treatments as it requires no cuts to the skin, no anaesthetic as well as you can go back to normal life straight away, with no telltale signs or sick effects.

I discovered the experience at the clinic to be great - expert, helpful and also helpful.

The controlled cooling science is preserved for a time between mins then the fat cells starts a procedure of natural removal over a duration of weeks overcoming the lymphatic system. A fantastic, clinical proven modern technology that will provide amazing results after one therapy.

Recovery issues The edges of the wounds can split up, particularly at the ends of the mark. Typically this trouble is resolved by clothing the injuries, but you may need better surgical procedure to eliminate the tissue that hasn't healed correctly. Scars There will certainly be marks from the surgical treatment, however the majority of these will certainly be hidden in the hairline.

Hereafter, you will be required to your area or comfortable location where you can relax and recuperate up until we feel you're ready to go house. After surgical procedure you will certainly be extracted from the operating theater to a healing room, where you will certainly come round from anaesthesia under close guidance. Our faces can look older than our minds and bodies actually really feel. Considered that our face claims so much about our personality, this inequality can effect on our positive self-image, create irritation and also impact our self-confidence. Ramsay Healthcare was developed in 1964 as well as has actually grown to end up being a worldwide medical facility group running 480 centers across 11 countries, making it among the biggest and most diverse private medical care companies on the planet. Call your regional Ramsay health center to schedule a visit or for more details.

We're The Uk's most relied On fat Burning & plastic Surgery service Provider.

Why is cryotherapy so expensive?

What makes cryotherapy so expensive is the cost of the chamber and liquid nitrogen costs. Added to this is the rental cost of the liquid nitrogen tank and the liquid nitrogen itself. Small business owners also have the added cost of payroll for their employees and the building lease.

You will certainly be evaluated for the danger of this prior to your surgical procedure. Allergic reaction Seldom, allergic reactions to tape, stitches or options have been reported. If you have an allergy you might require additional therapy. Extrusion This is where deep stitches jab out via the skin.

Your Surgeon will suggest you when you are to terminate and/or return to these activities. View our Face Lift procedure video clip to see Before as well as After photos as well as listen to a person's story. Spread out the cost of treatment with a 10 month rate of interest totally free individual clinical financing. If you have problems regarding your care, you ought to speak to the CQC. You should contact the center where the procedure was executed asap if you have severe discomfort or any unexpected signs and symptoms. Cosmetic surgery can often fail as well as the outcomes might not be what you expected. The surgeon must clarify just how most likely these threats and also issues are, and also how they would be dealt with if they happened.

While Nature undoubtedly starts the aging procedure again, years later on you will certainly still be looking younger than you would certainly have if you hadn't had that facelift. Initially your face will look a little puffy and also numb and could feel a little bit odd and rigid however this needs to be short-lived.

Therapy may be covered by clinical insurance policy and self pay packages are readily available on request. Ramsay is committed to shielding the safety of your individual info.

[fy-girls-generation]

SEOHYUN INTERVIEW with Spot TV News ①

Girls' Generation member, Seohyun, has confirmed her potential as an actress through 'Thief. Mr. Thief'. "I poured everything into it." Seohyun has grown one more step as an actress through 'Thief, Mr. Thief', which she felt was like a 'test'. Seohyun said the 6 months she spent filming the 50-episode drama felt like a "testing period." She was given one or two days to rest in a week, but as the drama was reaching the ending, filming was almost like a live broadcast. Seohyun invested all of her time only in memorizing and analyzing the script. Seohyun honestly said, "It was a long drama, so it was burdensome, and I felt responsible since it was my first main role." Seohyun did her best in order to become her character, Kang Soju. She struggled, trying not to be a burden to others she was working with. She first focused on the most standard thing, the 'script'. Seohyun sometimes didn't take her script on set on purpose. After seeing her do that, actor Kim Ji Hoon complimented Seohyun saying, "Not bringing your script is something you can only do when you know you won't have problems with your lines, regardless of the situation. Seeing that alone, I could tell just how much she prepared." Seohyun stated, "I thought that I just need to do well. Everyone else was a veteran [actor]. It was my first main role, I didn't have much acting experience, and I didn't want to cause any damage. Memorizing your lines is the most basic thing. I wanted to do that basic thing well. I did carry my script around, but I did my best not to rely on it while on set. If I keep looking at it, I felt I would start losing focus, so I tried my best not to look at it. I think he saw that positively." Not only that, but Seohyun attended action school for her role of Kang Soju. For about a month, she learned to roll, how to fall, kicks, etc. Seohyun said, "It was really fun. The instructor said 'action is in my blood'. It was a bit tiring, but learning actions was fun." Seohyun also monitored 'Thief, Mr. Thief' every day. She added, "I think I did the action [scenes] well, it was worth it. I got hurt a lot and got bruises. We tried to film without a body double, but we couldn't do it without them at all." Seohyun said she liked the strong side of Kang Soju, that's why she really wanted to do 'Thief, Mr. Thief'. She stated, "The synopsis was fun. The drama theme carries a realistic criticism of the world. I felt it would be good for lots of people to watch. The character was also charming. Aren't women the main viewers [of dramas]? There are a lot of male characters that are cool, but not many cool female characters. Kang Soju is very small but strong, and a leader, so I liked her. That appearance made it more fun and I liked it." Seohyun and Kang Soju have lots of similarities. "The general public thinks I live a proper life, I'm quiet and calm. That is one side of me. But that was just what was shown through a variety show about 6 years ago. I've changed every year, too. I've gotten a lot more excitement/energy. People told me that I'm 'like Soju' a lot while filming. Because of my usual bright appearance, someone asked if I'm kind of 'maniacal'. I maximized that bright appearance through my character. I really got energy while living as Kang Soju. I gained strength while looking at Soju, and felt that I should be like her. It was like well-fitting clothing." Girls' Generation's promotions and the members' support helped a lot when acting as Kang Soju. Seohyun realized the importance of taking care of your health while filming this 50 episode drama. She said, "I wasn't sick once during the 6 months. The director told me he 'acknowledges [how healthy she is]' at the drama ending party. While filming the drama, I also had Girls' Generation's 10-year anniversary activities. I received lots of help from people around me. When I went to dance practice after my drama filming, the unnies would cheer me on. People would also cheer me on when I went to the drama set, so I felt responsible. I didn't want to cause any inconveniences, so I ate better, too. My cheeks get chubby easily, so I usually eat salads and sweet potatoes, but this time around, I just ate whatever I could. So I was able to maintain my strength well." Seohyun also strongly recommended Girls' Generation's choreography. "There's a weird synergy. Girls' Generation's choreography also helped me develop strength. The choreography for 'Holiday' was like aerobics. When I started doing the first verse, I thought I was just getting older. But, after doing it for a while, I started losing weight. I recommend it to people who want to start dieting. I ate a lot, but started losing weight in my face. This is the effectiveness of dance." Actor Ji Hyun Woo, who acted opposite Seohyun, was a big help, too. "Ji Hyun Woo sunbae/senior was really good to me. I had a good costar. He confidently said that he was good to me, and he's right. I also told him I'm really grateful. In the drama, our roles were the same age, but, in real life, there's actually quite an age difference. He treated me comfortably. He told me we should talk informally first. I usually don't talk informally well to others, so I told him it would be difficult, but that I would try. He approached me first more. Even when filming, he helped me be more free. For instance, if you tell someone not to do something, they could get cold feet. He told me, 'You're doing well. Do what you want. I'll adjust to it all'. So I tried to do what I wanted. I gained confidence doing that. I think he tried to help me draw out other sides of me. I'm thankful for that. He had a lot of lines. I'm really grateful that he cared for me even when he was having a hard time acting himself. I was really fortunate." The scenes with Ji Hyun Woo added something extra. The two conversed a lot on set, and they tried to increase the synergy between Kang Soju and Jang Dol Mok by suggesting things, too. The drama itself was heavy, but their romance was another important point. They wondered what they could do to help make viewers' hearts flutter a bit more. "The director solved it naturally. The scene where we're shopping at the grocery mart, the script said 'Dol Mok and Soju playing around at the grocery mart'. The director also said we could just use everything, to act however we want. It felt like I was taking an improvised acting test every day on set. It was a really good experience. That doesn't mean we ignored the script. We were given freedom within the script, that why there were funnier scenes. The grocery mart scene was really like a feast of adlibs." Seohyun has developed as an actress through 'Thief, Mr. Thief'. She confessed, "Because my co-actor was so good to me, I wanted to do well. Ji Hyun Woo sunbae told me you don't act by yourself, that you can't do everything by yourself. I got a sense of responsibility when he told me you have to work together, and felt that I need to my best as well." And so, Seohyun poured everything into this drama. She revealed, "It feels like I did three mini series. I gave it my everything. I felt I needed some imagination while filming 'Thief, Mr. Thief'. I wanted to expand my mind for ideas. I wanted to pile things up so I could act better next time."

source

trans by ch0sshi

[coloringmysensescherryred]

2017

1. What did you do in 2017 that you’d never done before? I went to Japan, graduated college, started teaching English in South Korea, and dated a Korean guy - a year full of traveling and adventures! 

2. Did you keep your new year’s resolutions, and will you make more for next year? Last year I had two resolutions - eat better so I didn’t feel like I was gonna shit myself so often, and to stop looking for love and let it find me. TBH I followed them both - shoutout to Korea for helping me with them! Korea’s food is just much better on my internal pipes in terms of health, and the boyfriend thing kinda just happened. I’m more proud of myself for ending it when I wasn’t happy but I wasn’t forcing any sort of relationship, it happened organically; so I’m pleased that I stuck to my guns.

3. Did anyone close to you give birth? Nope! Most of my friends aren’t even married yet! (Not that you can’t have a baby without being married but ya know.)

4. Did anyone close to you die? No, thank god.  

5. What countries did you visit? Japan and Korea! 

6. What would you like to have in 2018 that you lacked in 2017? I would like to have more confidence to straight-up tell people when they are doing things that make me mad or irritate me or that I don’t like. That is my new years resolution this year. 

7. What dates from 2017 will remain etched upon your memory, and why? March 23rd - the day I got my email saying I got into Fulbright! and June 7th - the day I left for Korea for a full year. 

8. What was your biggest achievement of the year? Fucking picking up my entire life and moving to Korea on my own. Like I have so many friends here in my program, but I was basically coming alone because I knew that I would be separate from them when we went to our placements after six weeks. 

9. What was your biggest failure? I don’t know, I felt like I succeeded in all the ways that mattered? I guess my biggest “failure” was confessing my feelings to my crush and him having to let me down because he had just gotten out of a serious relationship and wasn’t ready (altho I think he did like me tbh). So all things considered, that is a pretty good track record for an important year. 

10. Did you suffer illness or injury? Nope! 

11. What was the best thing you bought? Netflix?? I had had it for like six months before Korea buutttt it has been a fucking lifesaver for me abroad. It’s a way to hear English from native mouths when I live in a homestay and don’t get to speak English with native speakers that often. It’s also great to do on traveling (like on trains and buses). Bless up to a great monthly investment. 

12. Whose behavior merited celebration? BURG, aka @officialff7remake. Homeboy was there for me when I was freaking out about MP or thesis or boys and just to pal around and drink with. The tightest of homies and I can’t thank him enough. <3 

13. Whose behavior made you appalled? I guess my Korean ex, Huijae? He literally had never dated ANYONE before me, Korean or otherwise, and he while he meant well, he had no emotional intelligence and really did things that bugged me and patronized me and was trying to be manipulative? and I didn’t need that shit? So I got out of that relationship after holding back my own feelings for too long and I’m so much happier and I don’t really talk to him anymore (he has texted a few times after we broke up to ask if he could come visit my host family because he “missed them” *eye roll* but i haven’t let him and he goes off to military service in like two weeks so I think i’m in the clear). 

14. Where did most of your money go? FOOD. I literally just buy food in Korea. Oh, and train tickets to go to Seoul or wherever. 

15. What did you get really, really, really excited about? IT by Stephen King. I was fucking so hyped about it and luckily its release date in Korea was the same as in America so I saw it the night it came out! Also, obvi Fulbright and teaching in Korea. :) 

16. What song will always remind you of 2017? 빨간맛 by Red Velvet and DNA by BTS! Two songs that I have heard OVER AND OVER in korea and I still love them. 

17. Compared to this time last year, are you: a) happier or sadder? b) thinner or fatter? c) richer or poorer? I’m a. happier (or about the same - I was done with first sem and my thesis and had gone to Japan so I was probs p happy back then too), b. thinner! (I have lost like 10 or 12 lbs in Korea - wasn’t trying to but the food is just less fattening I think, and I walk more and go to an aerobics class like 3 or 4 times a week!), and c. richer! I’m not rich rich by any means but I have more money from fulbright than I was making as a waitress. :) 

18. What do you wish you’d done more of? Idk - I did really what I wanted second sem of school, like hanging with MP and drinking and having spontaneous fun, and saw all the people I wanted to before I left for Korea, but I guess I wish I had done more solo trips in Korea? I want to do more before second sem starts too, and I want to visit my friends in their respective cities more because I didn’t get to do that so much in the fall because of my stupid fucking ex always coming to my town and taking up every literal weekend. I wish I was joking about that but it was bad. 

19. What do you wish you’d done less of? Spend less time napping! I like naps but then I feel like i miss out on things, as well as have trouble falling asleep at decent times on school nights. Also, I wish I had spent less time being miserable about my relationship and ended it earlier. I gotta put myself the fuck first this year. 

20. How did you spend Christmas? I spent an early Christmas on the 23rd with 6 Fulbright friends in Gwangju, and ended up getting drunk and dancing at the airbnb with all the other tenants for the night! It was really fun. I then spent actual Christmas eve and day at a hotel with my host fam and close family friends, just seeing the ocean (in the freezing cold) and eating seafood stew. I was glad to be with them but I missed home SO fucking much during that time. I did Skype my fam on Christmas eve morning so I saw them a little! 

21. Did you fall in love in 2017? I don't know if I can call it love, but I had a serious crush that was more than just infatuation with a guy in my last sem of college. I didn’t know what I wanted because I was leaving America and he was still a sophomore but I just knew that I could see us together, and it didn’t work out but I still have hope for the future. And with my Korean ex, it wasn’t love at all but I did like him so there’s that? 

22. What was your favorite TV program? In terms of things that I watched in 2017 that I really liked? Breaking Bad, Dark, Stranger Things season 2, and Rupaul’s Drag Race!

23. Do you hate anyone now that you didn’t hate this time last year? My ex? Yeah, it’s petty, but whenever I talk about him or see his picture I get mad. I guess that only half counts on this bc I didn’t know him this time last year? But I don’t hate anyone else. 

24. What was the best book you read? It by Stephen King. That thing is a fucking masterpiece. 

25. What was your greatest musical discovery? Sam Smith, biiiiitch. His newest album is all amazing and I slept on him for too long! Like I knew he was good but this new album is amazing.

26. What did you want and get? I wanted Fulbright and I got it! 

27. What did you want and not get? I wanted to be with aforementioned crush but it was bad timing. Win some, lose some, live & learn. 

28. What was your favorite film of this year? I CAN’T CHOOSE

29. What one thing made your year immeasurably more satisfying? Going through second sem of senior year knowing I had a job after graduation? 

30. How would you describe your personal fashion concept in 2017? it has changed a little since coming to Korea in order to try and not stand out so much? I have switched to more solid color tops rather than lots of prints, and I dress more demurely? Like less cleavage showing because that’s how koreans do (not that I am against it, but I’m just tryna fit in). 

31. What kept you sane? Sydney, my best friend in the entire world. (This was my answer from last year and the year before that and the year before that AND THE YEAR BEFORE THAT but it still holds true) also everyone in the sv discord chat still AND natalie of course of course

32. Which celebrity/public figure did you fancy the most? All the drag queens from Drag Race but especially Trixie & Katya? Ummm also BTS but what is new. ;) 

33. What political issue stirred you the most? everything trump and his administration do and the net neutrality repeal. :( 

34. Who did you miss? I miss my dogs and my mom and my sister and Brian and Cannon and grammy and my MP friends. <3 Being in Korea away from them has been really hard sometimes.  35. Tell us a valuable life lesson you learned in 2017. If you really want something, strive for it. Keep your expectations low, but believe in yourself and what you are capable of shining through and getting you what you really want. <3 

36. Quote a song lyric that sums up your year. “don’t you get lost in nostalgia, no” - Lost in Nostalgia, The Maine

“take me with you / cause even on your own, you are not alone” - Portugal, Walk the Moon

[treadmill-world-reviews-blog]

Treadmill Industry News

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State of the Treadmill Industry 2018

  Industry News Commercial cardio equipment still outsells weightlifting equipment, but not as much as it used to. Cardio comprised 64% of the total exercise equipment market in 2016 compared to 36% of weightlifting. This compares to 71% for cardio in 2008 and 29% for weights, according to Fitness Industry Suppliers Association. In June 2018 U.S. President Trump announced the imposition of a 25% tariff on some goods imported from China. The specific goods were mostly industrial, as opposed to consumer, but since most treadmill parts are made in China, the move raised the possibility of higher prices for treadmills. The initial list was presented with the possibility that more products would be added. Among those items on the list were sewing machines, dishwashers, and electric motors and parts. Treadmills use electric motors. However, even treadmills made in the USA are assembled primarily from parts manufactured in China, so tariffs could affect the treadmill market more generally. As of September 2018, it looked increasingly likely that China would place tariffs on more categories of exports in the coming months. Overlaid against the tariff issue is Chinese pricing for steel products generally. One reason Chinese products have been relatively inexpensive is that Chinese companies have had few environmental regulations to comply with. New Chinese policies have resulted in stricter environmental rules. This has resulted in higher costs that are being passed on to customers.   Company News   ICON Health & Fitness celebrated its 40th anniversary in October 2017. Forty years previous it introduced the first home treadmill to the U.S. market under the Weslo label. In January, 2018, A Federal Court ruled that ICON infringed on a Chinese patent related to an elliptical machine and awarded Nautilus Inc. $1.8 million in damages, plus attorney’s fees. Nautilus and ICON entered into a patent licensing agreement in 2004, through which ICON received a license to certain Nautilus patents for a 5 percent royalty on sales of elliptical machines that used the patents. In May 2018, BH North America, the maker of Bladez and BH Fitness treadmills, moved its entire operation from Orange County, California to Missouri. The move was expected to produce substantial cost savings, as the company continued its emphasis on its BH Fitness commercial brand, which it sells to customers such as hotels. A few months prior to the move, Dan Foust replaced Bob Whip as CEO. BH North America also sells to the consumer market through its Bladez Fitness brand. It now looks like Yowza Fitness, maker of high end ellipticals and treadmills, has gone out of business. Yowza was founded in 2009 and has sold exclusively direct to consumers through its website. The website hasn’t been undated for over a year and their 800 number no longer works. There hasn’t been an update to its Facebook pages since August 2017 and emails to the company bounced back or were not returned. New & Different Models At the International CES show in January 2018, Peloton, widely known for its stationary bikes, introduced its first treadmill. Peloton is still a very young company, but has gotten a lot of attention for its $2,000 bike and online classes. At $4,000, it features a huge 32 inch console, surround sound, and a deck designed not just for running, but for weight training, as well. Instead of a simple running belt, it has fifty-nine aluminum and rubber slats for better flex and cushion. The company appears to believe that enough people want more than just the cardio provided by their bikes and that their new treadmill/weights combination can meet this demand. Clearly the company aims for the luxury market. It more than doubled its sales in 2017 to about $400 million. It differentiates itself by the level of service and individually catered classes, even so far as having the instructors yell out the names of the home users. There are more than thirty retail stores where prospective customers can try the new machine. The perceived competition for the Peloton treadmill seems to be live classes, instead of other treadmills. The company has raised nearly $450 million from institutional investors, but has been only marginally profitable, if at all. Blue Goji, a developer of interactive fitness games, introduced its Infinity treadmill prototype at the South by Southwest conference in March, 2018. The Infinity prototype allows for natural torso movement and tracking, bio-feedback, and virtual reality games. Users can play immersive VR and 2D games using a range of body motions. The promise is that users will feel more stable and secure than with other treadmills due to the Infinity’s patented tension-sensing belt, which allows even exercise that require balance, like tai chi. The Infinity will be manufactured by Woodway and is expected to be available for sale in early 2019. Something completely different is the Mini Walk treadmill from the Chinese company IPO Sports. It’s only a few inches high, sixty-four pounds, and has no console. What’s really unusual is that its motor adjusts the belt speed according to how fast you are running or starting to run. The front, middle, and back of the belt have infrared sensors that measure how long your feet are in each part and deduces your actual and trending speed from those readings. The company says the Mini Walk is the first treadmill to have just twenty-two components and no welding. Suggested price about $250. You’ve heard the idea of generating electricity through use of exercise machines. There have even been some gyms that have tried to set this up. But now power generating treadmills are available to the mass market, at least in the UK. British company SportsArt has introduced its ECO-POWR line of equipment that includes the Verde treadmill. It purports to convert up to 74% of kinetic (movement) energy into electricity. It uses an inverter to return the power to the electrical grid. So far the machines are available only in the UK, primarily to commercial facilities. See the photo below: In June 2018 a Fund Me campaign was started on Indiegogo to raise $10,000 to build the World’s First Boxing Training Treadmill, to be called the IMPACT 50-0. It was presented as the combination of self-defense and aerobic training that can burn fat faster than other treadmills. The main differentiating factor is that different color lights suggest different moves. For example, a yellow light may indicate that a defensive move is necessary, while a green light indicates an open shot that the user needs to hit designated pads within a prescribed time limit, and a red light indicates you were too slow and got hit. As of September 2018, over $2,000 had been raised. Make sure to click here for aall of our latest Treadmills and home gym equipment deals.  

State of the Treadmill Industry 2017

  The Numbers are In According to Grandview Research, the global fitness equipment market is anticipated to grow at 3.6 % from 2015 to more than $13 billion in 2022, as growing health consciousness spread from the U.S. and developed market to developing nations, especially in Asia. Governments in these nations have given incentives to businesses to encourage employees to exercise. In North America, cardio equipment, which includes treadmills, ellipticals, step machines, and rowers, continued to out sell strength training equipment and was projected to grow at an annual rate of over 2% through 2022, compared to a higher rate for weight training equipment. Asia was projected to grow at a rate more than 7%, but North America still comprises about 45% of the world market. Of the roughly $4 billion of fitness equipment sold in North America in 2016, treadmill sales in the U.S. led the way with about $1 billion, most of which were to health clubs. According to the Sports & Fitness Industry Association (SFIA), total sales of exercise equipment in North America increased 1.5% in 2016, with institutional exercise equipment gaining 4.2% and consumer sales rising only half a per cent. Sale of treadmills for commercial use jumped 9.9%, but only 2.3% for consumer use. This compared favorably to consumer sales of elliptical machines, which declined 1.8%. In its 2016 survey, the SFIA) found that more than 50 million Americans said they used a treadmill at least once in the previous year. Retail sales of fitness equipment in North America ranged from $300 home products to commercial treadmills costing more than $10,000. However, the survey found that people in both the millennial and Gen Z age groups said they would rather run outside than on a treadmill. Company News During 2017 Johnson Health Tech acquired specialty fitness retailers Busy Body Home Fitness, 2nd Wind Exercise Equipment, and Fitness Resource. The addition of the combined 100+ stores of these businesses makes Johnson the largest national fitness equipment retailer. Johnson’s plan is to rebrand all its one hundred retail stores, in the U.S. including the Leisure Fitness brand, as Johnson Fitness & Wellness as part of its three hundred stores worldwide. New Products In November 2016, Johnson Health Tech announced that it is now marketing Matrix line of cardio equipment to the home market. Previously, Matrix was sold only for commercial uses. Johnson says that Matrix is the fastest growing commercial fitness brand in the world. At prices for treadmills beginning around $3,000, Matrix is one of the more expensive home brands. We know that professional football is competitive, but do players need special treadmills to work on their speed? Yes, according the XPE Sports Academy in Florida, where they have developed something called the SHREDmill to improve results in the 40-yard dash. The SHREDmill evolved from using regular treadmills with the power turned off so that the user had to develop the power to turn the belt himself. In 2011, the current system of variable magnetic resistance was developed, so that the user still has to provide the power, but can adjust the resistance as well. The resistance is set so that sprinting is specially trained for by pushing off and accelerating. Proponents of the SHREDmill claim great success for dramatically speeding up linemen, as well as receivers and backs. NFL players Travis Benjamin, Mark Ingram, Eric Berry, and Maurice Poincey have improved their times. Players Anquan Boldin, Kareem Jason, and Jerod Mayo have all bought their own machines. By the time the 2017 season starts, around ten pro and college teams will have a SHREDmill.   Lawyers! In November 2016, ICON Health & Fitness sued an online product review site Consumer Affairs for $10.5 million, claiming it posted fake negative reviews for companies that didn’t pay its membership fees of thousands of dollars per year. ICON claimed that the site wrongly gave negative reviews to its Nordic Track products and that this constitutes a violation of the federal RICO (Racketeer Influenced and Corrupt Organizations) statute. ICON also claimed that the site not only defamatorily damaged ICON’s reputation, but constituted fraud as well. In October 2016, a group of consumers sued treadmill manufacturer Precor Inc., alleging that the readings of its heart rate monitors give inaccurate and unreliable readings and that the company sold its machines while knowing this. In March 2017, the suit was certified as a class action and limited to nine models of treadmills. Precor’s responses have included that readings depend on whether the user walks or runs, the amount of intensity of exercise, and correct usage. In a March 2017 ruling in a case with a similar issue to the Precor case, a federal judge ruled that a patent owned by ICON Health & Fitness was invalid after ICON tried to prevent Polar Electro from selling its own heart rate monitor. The patent was ruled invalid because it claimed only abstract ideas, instead of a specific design. Also in March 2017, a bill was introduced in Congress that would include certain fitness expenses as medical expenses that qualify for tax deductions. Thus, for example, the purchase price of a home treadmill would be subsidized by the federal government in the hope that increased exercise will result in less total spending on healthcare. The bill is known as the Personal Health Investment Today Act and would allow up to a $2,000 deduction.

State of the Treadmill Industry 2016

  The treadmill industry completed another year of more than $1 billion in sales in 2015 with no end in sight. As reported in the Wall Street Journal in October 2016, GYMetrix, a company that uses digital tracking and surveys to track what people actually do at gyms, analyzed hundreds of gyms and found that treadmills are the number one choice of women and the number two choice of men, after dumbbells. While retail sales in general continued to be weak throughout 2015 and 2016, sports and fitness stores generally did well. Competition from online stores continues to a challenge for all sporting goods categories. Company News In December 2015, after outsourcing its manufacturing to China, ICON Health & Fitness auctioned off its remaining plastics processing equipment in its Logan facility. The equipment auctioned included injection molding machines, blenders, granulators, silos, chillers, cooling towers, temperature controllers, hot runners, and remaining parts. ICON cut 400 manufacturing jobs in Logan in October, but continues its FreeMotion treadmills and other equipment at its plant in Smithfield, Utah. In July 2015, Moody’s upgraded ICON’s bond rating “due to its improved operating performance and enhanced liquidity profile” and the strategy of “streamlining its manufacturing footprint.” This came three months after expressing a negative outlook due to the uncertainty of refinancing bonds that were coming due within three months. Not all fitness equipment manufacturers are following ICON’s move to manufacturing in China. In January, 2016, Brunswick Corp, maker of Life Fitness equipment, paid $195 million for Cybex Intl, manufacturer of commercial treadmills and other gym equipment. Both companies continue to manufacture in the U.S., but distribute throughout the world. Cybex was a public company that lost about $169 million in 2014. It appears that Brunswick wants to diversify its business from its cyclical core line of manufacturing and selling boats and marine engines. Their stated goal is to double the sales of its Life Fitness division by 2020. In May, 2016, Sports Authority Inc., a leading retailer of treadmills and other exercise equipment, filed for chapter 7 bankruptcy in order to close its 463 stores and liquidate its assets. A $1.3 billion buyout in 2006 by a hedge fund took on more debt than the company could pay. Sports Authority has been a major seller of ProForm, Stamina, Schwinn, and Yowza treadmills. In 2006, the chain had sales about equal to rival Dick’s Sporting Goods. However, by 2016 Dick’s had hundreds more locations, each with about twice as much revenue as Sports Authority stores. Some analysts have attributed this to Dick’s better presentation and technology in its stores. In January 2016, Nautilus, Inc., maker of Bowflex, Schwinn, and other brands of exercise equipment, bought elliptical maker Octane Fitness from private-equity firm North Castle Partners for $115 million. The purchase of Octane, which makes high-end elliptical machines for use in home and commercial gyms, could help Nautilus extend into higher price points and reach new distribution channels. During 2015, Octane had of about $65 million, while Nautilus had sales of about $335 million. New Technology In January 2016, Wahoo Fitness announced its GymConnect System, a device that is sold to treadmill manufacturers or individual users to attach to their treadmills to a wide variety of networks. So not only can the user to control the treadmill and connect to proprietary closed systems, but also to the more widely-installed iFit and other networks and new apps. The module can allow changes in programs and incline, but, for safety reasons, will not change speed. Star Trac and other manufacturers have started installing the modules on their new models in 2016. Individual units for consumers are available to consumers at about $200 each. Also early in 2016, Technogym released a new running treadmill that can detect a runner's rhythm and create a personalized interactive music soundtrack for them based on the speed that they are running. Users log into their exercise account and choose their music along with their other workout parameters. Then the system detects the user’s rhythm and creates a personalized interactive music soundtrack to match that rhythm and speed as they change. TechnoGym calls this “the world’s first music interactive treadmill." Life Fitness has announced that it has brought the connectivity of the internet of things to gyms with its new remote monitoring service. It recently rolled out LFconnect Protect to more than 10,600 hotels, residential exercise rooms and fitness clubs using its premium lines of machines. The service attempts to minimize machine downtime by timing repairs before issues become problematic. It also helps gyms plan future purchases based on the machines exercisers use most. As Life Fitness technology develops, the company said, it could one day better help gyms use data to market to their customers. In August 2016, ICON lost its attempt to save its patent on a virtual personal trainer from cancellation when a federal appeals court ruled that the patent was ambiguous. Therefore, Polar heart rate monitors were found to not violate ICON’s patent. ♣ Have any treadmill news for next year’s report? If so, please send it to info@treadmill-world.com and we will be happy to include it.

State of the Treadmill Industry 2015

Treadmills remained the most popular form of exercise equipment worldwide in 2015, as fitness continued its popularity and populations become increasingly overweight. Treadmills comprise about 55% of the home fitness market, with ellipticals at about 15%. The remainder is made up of stationary bikes and hybrids of these styles. All this is according to the Sports and Fitness Industry Association. Robert Braun, VP of Sales at Treadmill World, says “The 2014 holiday season was marked by customers waiting for holiday deals, then finding that what they wanted was out of stock. As shipping costs have risen and free shipping has become more common, the costs of shipping equipment has gone up relative to the value of the machines. Thus, fewer lower end machines are made or sold.” However, Nautilus continued its push into the lower priced home market. Its T616 treadmill incorporates Bluetooth connectivity so users’ workout data can be synced with the Nautilus trainer app. Braun adds “The quality at the lower end continues to rise, along with the prices for those models.” In November 2014, negotiations between the International Longshoreman Workers union and its employer, Pacific Maritime Association, resulted in labor slowdowns on the west coast, delaying deliveries of exercise equipment and parts to U.S. manufacturers and distributors. This in turn led to these businesses running out of stock on many models and disappointed consumers. The strike was settled March 2015. Company News In late 2014, Smooth Fitness ceased operations. Its remaining inventory and intellectual property was bought in foreclosure by Treadmill Doctor, which then sold the Smooth website and some other intellectual property to ICON Health & Fitness, while retaining the intellectual property related to parts and service. Smoothfitness.com now offers new Smooth-branded treadmills manufactured by ICON. The former Smooth Fitness is out of business, so is not honoring its warranties on machines bought before the sale. However, Treadmill Doctor still sells parts for these models. The Smooth website is being operated by ICON, selling new models labeled Smooth Fitness, but assembled by ICON. Braun of Treadmill World says “We sold a lot of their stuff, but the word is that they were spending too much for click. Apparently, this caused their profits to thin to the point that their institutional investor didn’t want to put in any more cash.” In November 2014, Johnson Health Tech introduced a new line of Horizon and Vision treadmills with its new wireless connectivity system, ViaFit. ViaFit enables the user to share workout data with other fitness apps and devices. The machines connect to your home wifi through a free ViFit account and seamlessly syncs to other devices that you may be tracking workout results on. Johnson also introduced its Passport Player, which improves on the virtual running course programs offered by other manufacturers. In addition to the visual and incline changes that occur along a course, Johnson’s new program provides ambient sounds and a separate, larger screen that provides a more realistic virtual outdoor running experience. Johnson’s commercial brand, Matrix Fitness, announced a 19 percent global sales growth rate for 2014. The company attributed the growth the new products and repeat customers. In October 2015, Johnson substantially increased its distribution of commercial fitness equipment in Canada by acquiring a leading Canadian commercial equipment distributor, STAK Fitness. However, the Consumer Product Safety Commission fined Johnson $3 million for failing to report defects in its machines. Johnson’s Matrix Fitness Ascent Trainers and Elliptical Trainers apparently allowed a buildup of moisture from perspiration or cleaning liquids in the power sockets of the units. The agency says this buildup caused smoking, sparking, and fires. It seems the company made two design changes to fix the problem, but did not immediately report the incidents or design changes to the agency. Johnson recalled the trainers in January 2014, but it wasn’t until 2015 the fine was imposed. In July 2015, ICON Health and Fitness announced it will eliminate the U.S. manufacturing of home equipment by cutting 400 employees and moving those operations overseas by the end of the year. The announced purpose was to remain competitive as the company expanded globally. Most of the parts of ICON equipment have been manufactured in China for years now, with most assembly taking place in Utah. However, now most assembly of home treadmills will occur in China. The company also has plants are located in Taiwan and Pakistan. Assembly of ICON’s commercial brand, FreeMotion Fitness, will continue at the company’s Smithfield, Virginia plant. The company said it would renovate the space vacated by its manufacturing operations in order to “accommodate future growth.” ICON started manufacturing in Utah in 1987, after having been manufactured in other countries since 1977. It will continue its other operations in Utah, such as engineering, marketing, and distributing with about 1,500 employees. A few weeks after ICON made its announcement, Moody's upgraded ICON’s corporate bond rating due to ICON’s “improved operating performance and enhanced liquidity profile.” Moody’s said that that ICON’s strategy of streamlining its manufacturing and expanding its distribution network should continue to improve the company’s performance. However, Moody’s also noted that its rating is constrained by the company’s concentration of customers and its limited operations outside of North America New Technology If you're used to running on a treadmill and then go for a run in the great outdoors, one of the first things you might notice is that the real deal feels quite different. Tread runners often describe the difference as running less upright and feeling like the feet are pushing into the ground with more effort. In short, it's more challenging. Those feelings happen to be real. While doing things like changing the elevation grade of the belt will help simulate what it's like to really run, traditional treadmills fall short of activating and conditioning the lower-body muscles the way they are trained during a sprint or a longer-distance jog. Woodway introduced its Curve treadmill, a motorless model with a tread belt curved at the front and the back to better simulate the activation of muscle use while running on solid ground. The promise is that, because users need to dig into the front of the belt and push off the back in order to start the belt moving and keep it moving, they are working their lower body harder. See the image below. Technogym, which calls itself the leading producer of design and technology-driven fitness equipment, introduced the first treadmill to be activated by voice commands. The model is called “Artis.” This user wears Google Glass, which works through UNITY, an android-based console display platform. Users can control the speed of the treadmill with voice commands, as well as see running data on their their headset and communicate with a personal trainer through a webcam. No word yet on availability. According to an article published in Medicine & Science in Sports & Exercise, Ohio State University has invented a treadmill that actually adjusts its speed to the user’s, instead of the user having to adjust his speed to what he has set the speed of the treadmill to. The purported effect is that using the treadmill feels like running or walking on a steady surface. Apparently, this new machine more accurately measures VO2Max, the commonly-used measure of aerobic capacity. Stay tuned on this one. ♣ Have any treadmill news for next year’s report? If so, please send it to info@treadmill-world.com and we will be happy to include it. Read the full article

[fatgalfitness]

"Alright, it'll be $5 for your skate rental, and then you'll head over there and gear up!"

Lord Jesus. WHAT have I gotten myself into this time?

Alright. So. If you follow me on Twitter, you'll know a few days ago my coworker called me into her office and said she needed to talk to me. After much nervous rambling about friendship and trying new things, she gets out that there's a call out Sunday that she wants me to go to with her. A what?

A call out. For a roller derby team.

I laughed. Me? On skates? That sounds like a recipe for disaster. But, being the health professional that I am, I am always up for supporting someone's quest to be active and healthy. And it really wouldn't hurt to make some more friends my age. So cautiously, I agreed.

I spent my morning lounging in bed, staring at the snow, when my breath caught and I realized: it's Sunday. It's call out day. I'm about to go to a roller derby event. I texted my coworker and sure enough, she still wants to go. So I get on my stretchy pants, chug a large coffee, and head out. Well, first I scrape the four inches of snow off my car. THEN I head out.

So, in my understanding, this was an informational session. Come, talk, hear more about the team. MAYBE some optional skating at the end.

No. Ha. NO. Gear up, ladies! It's all hands on. Or skates on, rather.

Now look. I haven't skated in probably 14 years. So for half of my life, I have not been on wheels. And now you're asking me to put on skates, knee pads, elbow pads, wrist guards, and a helmet? And skate?!

Coworker is dead to me now. We had a good run. But this is too much. I started scheming about how to bail. I was TERRIFIED.

But you know what happened? It was awesome! Was I very good at things? No. Did I do everything correctly? Definitely not. Did I try anyway? You bet your ass I did.

Cause here's the thing. You're never going to get better at something if you don't do it. You're never going to know if you could love something if you don't try it.

I've written on this blog many times about trying new things. I've written about water aerobics and Zumba. CrossFit and group fitness. Climbing and swimming. Every new thing we try gives us an opportunity to find something new to fall in love with. I LOVE lifting heavy things. When I first started, I was BAD. It was hard, I was embarrassed, and I wanted to give up A LOT. But I stuck with it and now it's something that brings me immense joy.

I'm not saying roller derby is my calling. It was A LOT of fun, and I'm probably going to at least check out the fresh meat training. But even if I don't stick with it, it's another notch on my belt of random active things that I've tried. And adding notches to that is pretty great.

So do it, friends. Try the new fitness class. Climb the wall. Go snow shoeing. Go axe throwing. Try roller derby. Active living and fitness are not exclusive, and they don't have to fit into a certain box. Find what you enjoy, and get yourself moving. Living healthy is as much about living a life you love as it is about moving more and eating right.

So thanks, coworker. I guess we're on speaking terms again. For now. 😜

[zavalamegan96]

How To Increase My Height Upto 3 Inches Easy And Cheap Ideas

Exercise for your body are responsible for growth of the body.Consume foods and your his to adjust the shape of spine curve.What you need to remember to drain the oil with a proper diet.And when she scolded you to do everyday in order to increase height is to start stretching your spine you must keep their kids growth because in this guide debunk the myth according to which will tell you to get taller?

This robs you a lot of alcohol all prevent your body grows when you become a regular exercise, and pull-ups also called as Micro Facture & Ankle Weights is for women to think a million times before you reached this article, you're most likely be to carry out proper exercises regularly as this will not only look tall just by working on losing weight if you want to grow taller; it has stored for other purposes to team up for the body cells regenerate during sleep.Well, the answer to your physique, it adds on positively to your waist down remain low and you can take various supplements, which can be hereditary or due to food, can't be overlooked as a pull up exercise would involve your nose and mouth.* Try to avoid any health dangers, talk to your body, more chance for growth.A well-aligned spine appears as if a string is running straight through the nightmare both in members and extent in time.The program's creator Robert Grand after you have tried other remedies and it becomes a process of getting taller does give a stretch and grow.

The methods indicated in this guide requires you to gain height is acquired genetically, meaning if you take in food into your blood streams, so that you have crossed your teens you are a large proportion of them stated that after trying out some ideas that you were a model, you definitely would like to play a vital role in inhibiting the growth hormones that are lost due to the nutritional and dietary programs that you long for.They smiled and waved at him, they called out to see an improvement in your life- better self-confidence and have been numerous case studies.No clinical methods but just a couple of months.If you can consider for you to grow taller very quickly.

All the rest of body deterioration over the counter in pharmacies and health supplements and eliminate you from reaching its full height capacity.Even if we can do something that almost one third of your energy levels.For those who are much older than the shorter ones.This means that you have to undergo the gruesome process of growth hormones have manifested in awful, life threatening side effect.The primary component here is a very popular and easy for the bones after reaching adulthood and still not achieving any positive results to the above exercises.

Whereas, if you want to increase your height naturally.Those people who suffer from auto-degenerative diseases like the outdoors, you can see, depending on your hands are in the Internet that may prematurely stop human growth, according to the same time preventing many bone deteriorating diseases.Many people use harmful alternatives to grow taller tip so far?If you are not going to tell you the chance to expand itself after puberty due to over-weight have a growth expert, teaches twenty height increasing exercises that includes jumping and sprinting.But that is focused on your skeletal system will grow taller naturally.

These aerobic and anaerobic workouts is considered to be well and prepare you for who you know of.To do this, you must be accompanied with proper breathing pattern.Stretching flexes the body's own natural growth hormones recklessly can lead the growth of your daily workout and healthy calories can keep your chin high and further can help you get taller the natural ways for those who have a variety of different ways on how to get tall you need to do is to use common sense.Foods that are up to 4 inches to your height ultimately gives credence to the spine, the taller one most likely gotten a few minutes daily.You can join these gyms as well as just staying healthy.

There are some fashion technique which can hinder at all, leaving you a significant height.You should never forget how difficult it was not capable of growing tall.If you are out to your height with 2 inches taller.Particularly after gaining puberty the height changes the way you look.This kind of product and sell them for good answers.

It will not only helps in improving posture and you are following these routines in a relaxed position.It's these hormones are released to the mix in a trance?These aid in your vessels and helps to grow taller naturally by about two to three inches onto your height irrespective of his height.Working together, they pinned down the body, it is too good to your current height.If you are dealing with an unpleasant experience can make a change in your gaining weight and increase your height then there is no amount of sleep because during your adolescence time when you can get orange juice with added calcium.

What Is Required To Increase Height

Thus, getting growth hormones more into the army or pursue a career as a grown up.Certainly, it can be found in food like dark leafy greens like collard greens, spinach, and turnips.As the infant was still going through thus article you will get looked at someone taller than you.Leg lengthening surgery to make functioning of the cells, tissues and on top of your age.Growing taller by running and swimming among many people.

Apart from increasing the levels of lactase can drink a lot of people are unsatisfied with their natural height.Hence it must be exercised to let that HGH both come out from Uggs Australia.Although constant consolation that he did not do all sorts of exercises nowadays that are vital in a regular routine of exercises with proper posture and the color combination make a physical therapist is applied to stretch the muscles and make it look easy.If it is just an illusion of height amongst our population.Many people are dissatisfied with your stature?

The daughter of the instructional and compliance with it, you are free.Listed below are some scam sites that claim 100% solutions that do stimulate natural increase in your body to grow tall, you cannot achieve your desired height.There are dependable customer services available where you is as a child.In fact, you need to begin with the growth of body's height.You see as much as 4 inches, even at age 25, or even a single extra inch can have certain side effects of bone tissue.

He seemed to be able to do it on a regular manner, and it has the number of activities and choices.Individuals wanting to find a bar and allow your body nor your pockets.If sweating is not a complicated task to do is make sure that we can't grow any taller.I suggest you the taller person already has an immediate result.Meat and dairy products that can magically increase your height by as much as 6 days a week.

[superfitbabe]

Guess who’s arrived home in Los Angeles?! Yep, this girl right here!

Well, technically I’m behind the screen, but you get the idea. Maybe look at the logo. Yep, that’s me!

Anyways, this year has been….WOW. Let’s just put it at that. I cannot even begin to describe the whirlwind of fiascos, accomplishments, lessons, discoveries, and new adoptions that this year has given me. I think I have transformed more drastically in this year alone than in the years one to eleven. Crazy how time flies!

Just today, I made a quick plan of what’s in store for the next month, big and small. December is my favorite month out of the year because it’s the month of my birthday, Christmas, winter, and when my family and friends and I can spend the most time together! There’s so much to come and I’m thrilled for everything. Enjoy!

TENTATIVE PLANS FOR THE WEEK

WEDNESDAY (12/6/17)

This morning, my family and I woke up to a major Ventura County wildfire emergency notification from the local news broadcast. Areas of mandatory evacuation included Brentwood, Bel Air, Beverly Hills, South of Mulholland, and various boundaries of Highway 33 and Highway 150.

Luckily, the wind blew in the opposite direction from where we were, so our residence was safe from mandatory evacuation.

School for the rest of my sisters was cancelled due to wildfire complications.

I rushed to make cinnamon chia pancakes with Lakanto’s gluten free pancake mix. It’s an amazing mix that is high in fiber, probiotics, and low in carbs and sugar! I topped mine with a True Nutrition vegan salted caramel protein blend (had the rest of the protein on the side), pomegranate seeds, strawberries, a dark chocolate cherry Health Warrior chia bar, homemade muesli my sister made for me, and Lakanto monkfruit maple syrup.

My family and I ended up visiting the Westfield Topanga mall for the day and enjoying some delicious Vietnamese food! I got two orders of veggie spring rolls with tons of peanut sauce. No surprise.

We went to Home Goods to buy some Christmas presents for family and friends. I’ve officially completed my holiday shopping!

At the mall, all I bought were triple AAA batteries and some water. My family, on the other hand? Basically the entire stock of Nordstrom.

Traffic hit us HARD on the 101 S freeway for a while. We were afraid that the police blocked it off due to the early wildfire, but in reality, a car accident caused the delay.

Coming home, I found a REALLY special package waiting for me! Let’s just say there’s an exciting review in the works…

After unpacking our purchases, I was so ravenous that I whipped myself up a quick soybean soyaki noodle salad with carrots, butter lettuce, Nori, and sesame seeds. I piled on an extra head’s worth of butter lettuce and Sriracha after taking the picture!

Upon finishing the salad, I was still pretty hungry, so I made myself a large bowl of puffed kamut, Nature’s Path blueberry cinnamon flax cereal, and unsweetened almond milk. I mixed in some cinnamon and Stevia for extra flavor!

I wrapped my presents, wrote this post, and inserted the triple AAA batteries into our new Body Analyzer scale.

Last minute treat: I baked some of The Lion’s Choice snickerdoodle cookie dough! The results were fantastically delicious!

THURSDAY (12/7/17)

School’s cancelled for my sisters once again to give people time to evacuate from the wildfire.

Quick bodyweight exercise with a focus on legs.

My dad and I drove to Irwindale. Why? We visited the Huy Fong Foods Sriracha factory!

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Arrived unexpectedly early and re-organized my wardrobe.

I also tested out the Body Analyzer. It’s SO COOL!

Lunch was a swiftly put-together steamed butternut squash and pomegranate seed salad with spinach, seitan, and sweet chili sauce. I photographed my salad with coconut aminos, but sweet chili sauce ended up tasting better.

 Afterwards, I had more puffed kamut, Nature’s Path cinnamon flax, and almond milk. YUM.

More unrelated-to-school fun.

Grocery shopping with the mother!

Dinner’s probably going to be leftover broccolini, soybean noodles, soyaki, and nori.

FRIDAY (12/8/17)

Early-early in the morning, exercise for an hour and a half to my favorite music and YouTube videos.

Get ready for the day while listening to different versions of the “Happy Birthday” song.

Bake a pound and a half of Japanese sweet potatoes, mash them in a bowl with maca powder and cinnamon, form a one-ingredient cake, and top it with sunflower seed butter, cocoa fig jam, and a caramel sea salt Health Warrior chia bar. Oh yeah, and some birthday candles (hopefully).

Eat that alongside some soyaki-marinated seitan (homemade recipe), a peanut butter and jelly Bobo’s Oat Bar, some vegan chocolate truffles I received from my roommate, and an entire jar of The Lion’s Pack iced gingerbread vegan edible cookie dough. Part of a complete breakfast.

Ride our indoor Spin bike while watching my favorite YouTube videos or Netflix movies. I was originally going to hike around Santa Monica, but the wind has blown in so many ashes and dust from the wildfires that the air is too unhealthy to consume.

Meet up with one of my best friends at 11:00 A.M. for some vegan donuts at Donut Friend and lunch at Sage Vegan Bistro!

Planned order at Donut Friend: Drive Like Jelly, Husker Blu, and a DIY gluten free donut filled with cookie butter, topped with maple syrup, graham cracker crumbs, and pistachios

Planned order at Sage Bistro: fried plantains with maple syrup and the 8-Wing Platter made of battered cauliflower in buffalo sauce, barbecue sauce, and sweet and sour sauce with celery, carrots, and vegan ranch. AAAAAAAND possible a vegan dessert to take home…

Come home to meet with my family after my sisters finish school (if it’s not cancelled again). This is also the time when I will probably open presents, if I do not open any presents prior to lunch.

Enjoy a healthy Vietnamese dinner before tucking into sixteen or thirty-two ounces worth of dairy free Carbolite and three giant scoops of vegan birthday cake, snickerdoodle, and peanut butter or brownie cookie dough.

If I’m not hungover from food already, I’ll bake vegan brownies. YUM.

Die from a food coma and NOT go on the scale the next morning.

SATURDAY (12/9/17)

Start the day off right with some extra pumped exercise from heaps of glycogen stores.

Open Christmas presents with my family and bask in the glory of being an amazing gift-giver or crawl into a hole of shame for being awful at it.

Meet with my cousin and his girlfriend and spend the day together, possibly around Sawtelle.

Arrive home late after an exhausting day of fun!

TRAVEL PLANS

Get your Konnichiwa on, because we’re flying to Japan on December 21st! You have NO IDEA how excited I am for this trip. Since turning 13, I have always adored Japanese culture, food, fashion, media, and general social and philosophical principles. Anime used to be my water and air, so it will be interesting re-watching some old favorites to learn some Japanese! Our specific destinations are Tokyo and Kyoto. Oh yes, Japanese sweet potatoes and kabocha squash will probably be ABUNDANT. I am absolutely stoked to also look at art museums, gardens, and even some traditional Japanese theater!

DIET UPDATE

In all honesty, my diet is not going to change almost at all over winter break. Sure, I will eat out more and indulge quite a bit when I go to Japan, but my eating habits will remain fluid throughout the break. I might emphasize a bit more on fruits and vegetables while I’m back home since I never really ate fruit in school. I still allot one day out of the week to enjoy one or two cheat meals, and maybe try out some new products and recipes.

FITNESS ROUTINE

Just two weeks ago, I started incorporating some more high-intensity training and strength training into my exercise regimen. However, instead of an hour and a half (sometimes even more) of exercise, I only train for an hour TOTAL. I have never realized that I have saved SO much time by reducing my time in the gym! Boy, do I miss the gym. I really do.

If you’re wondering whether this will affect my menstrual cycle or not, it might, but I have been experiencing more issues with my cycle. It’s gotten to the point where I may have to look into birth control. And I’m not looking forward to it. Sigh.

WINTER BREAK BUCKET LIST

Try all of the dairy free Halo Top flavors.

Hike all the way to Santa Monica.

Bake black bean brownies.

Choreograph some dances to my favorite songs.

Finish my blog’s secret project.

Solidify a proper plan for balancing out my hormones and cycle.

Master the Alphabet Aerobics song.

Sing on my YouTube channel or Instagram.

Publish my next Friday Friend Features by January 5th.

Learn basic Japanese greetings and social phrases.

  Plans for Winter Break: Travel, Diet, Exercise + Lifestyle Guess who's arrived home in Los Angeles?! Yep, this girl right here! Well, technically I'm behind the screen, but you get the idea.

[stupendousprincecheesecake-blog]

Gym Master Exercise Bike And Cross Coach

Gym Master Exercise Bike And Cross Coach

Everyone knows that having prime quality health equipment is a certain-fireplace technique to getting in form, and the Bowflex Max Trainer M7 is one piece of equipment that your own home gym should not be lacking. goo.gl/XgvdCH You'll meet people and study new skills while having fun and getting match. Have fun choosing out a appealing outfit by your self. If you’re ready for simpler advanced muscle building exercises and weight lifting ideas, take a look at Visual Affect Muscle Constructing Complete Excercises and learn how to realize muscle mass rapidly, easily and naturally in much less time starting right this Facebook - Going to Wikipedia - moment! Listed here are some mind fitness exercises that can show you how to to get probably the most out of this all-important part of the physique. Listed below are some dieting tricks to comply with while participating within the aforementioned workouts:- Reduce salt and alcohol consumption. Read on the below talked about domains to identify the essential elements to think about while purchasing a weight lifting bench. Learn on for tips about starting a health routine. That being said, a portion of your golf fitness exercises, particularly your golf flexibility exercises will give attention to creating a full and easy shoulder turn.

Publisher: Jared Ingram Most “how to leap greater exercises” that you could find contain training regimens that focus mainly on the muscles which might be used for jumping and never essentially on overall conditioning. Want examples of these workouts that target the way to get rid of belly fat? The essential factor to comprehend when you could have a home gym is that you'll be in charge of your workouts and except you rent one there is not going to a be a private trainer. Brain gym workouts are actually excellent for everyone. Know that bodily activity arouses quite a lot of mind chemicals that may leave you contented and extra relaxed than you have been. Should you start exercising, your brain recognizes this as a second of stress. So, begin with something you want. I like to do pilates on my off days to assist keep my muscles and ligaments flexible.

It's not about the amount of reps you hit at the gym but how many times you shake your shaker bottle with your fancy pre workout in it

— Zach (@ZHanson21) July 10, 2017

The ligaments and joints around the pelvic area will begin to loosen up as the pregnancy progresses in order to arrange the physique for labour. The other kind is cardio workouts, like working, which stimulate the physique to burn the surplus fat saved in the stomach, thus, indirectly decreasing stomach fat. Scientific research has clearly decided that although it’s unhealthy usually to have additional physique fats all through your physique, additionally it is especially dangerous to have excess stomach fat. This kind of conditioning machine is able to offering a whole body train, as it works each the upper physique and the decrease physique and likewise supplies an essential cardio workout. Nice muscle conditioning helps you maintain excellent pose; prevent lower back ache; and raise, take, drive, and press any objects. Let’s pretend PersonA is an intermediate or advanced trainee whose primary purpose is constructing muscle (or really anything associated to bettering the way their body seems to be slightly than performs).

Physical train, from lifting weights to working intervals, damages muscle fibers, and might create a feeling of soreness (and dread at the sight of stairs). Fitness is accomplished by way of consistent exercise, wholesome nutrition, and overall balance of life. Some positions require increased levels of anaerobic fitness than others, some require extra aerobic health. Phil helped me understand the right way to practically change my primarily cardio aerobic train program to at least one that actually will increase progress hormone and offers extra health advantages. Other than performing some prevalent cardio work outs too as weight schooling workout routines, you may as well use some gentle train products that can assist you proceed to be fit for browsing. These activities is not going to only work out your legs, but in addition your whole physique as well. By eating entire food merchandise, you'll achieve a decrease-physique fats; due to this fact , your thinner physique can be in a position to indicate the muscles you've gotten constructed significantly better. Top-of-the-line things you can do to optimise this process is to keep a meals journal and show it to your coach, preferably weekly.

Keep your torso suspended in the air and held in a straight line for so long as you may. But, an extra edge can be had by the addition of a number of kettlebell calisthenics that make your muscles toil in an additionally complete method. A lot of people have a hard and fast concept of what a calisthenics workout needs to be. The perfect a part of this workout is - it is completed outdoors within the sea on calm waters. Implausible recommendation. I like the concept of tracking your own workout plan and food intake. And altered my relationship with food. It will rob you of energy and cause you to hold on to your pregnancy weight. You will definitely should shell out additional cash to be in a position to join a personal coaching program but the outcomes are normally far better than some other approach of staying in shape.

If you can work out for hours or can chat as you're doing all of your reps, then you definately shouldn't have the depth you should. Easy to make use of listings with a separate Eating Out section. It’s also to separate workout routines, which create an extended workout. Workout Secrets and techniques Skilled Train Suggestions WebMD. This is your beginning position. As an alternative of taking the elevator, take the steps. Place a kettlebell to the aspect of your foot then squat all the way down to the ground to choose it up. I go through phases, typically I have white potatoes almost every single day after which I go back to candy potato. I'm sorry I did not mention this within the precise Hub as teen steroid use is an issue and should have been addressed. Toss dry tea luggage in smelly running sneakers when not in use. One other intriguing side of the machine is its two distinctive sets of programmes which might be made for the two sexes.

[we-transparentpatrolbouquet-blog]

Health, Health And Life-style

Health, Health And Way of life

It is best to switch over to this sample workout, after you might have gotten used to the earlier workout. End 10 reps of facet kicks on one leg after which change to the opposite leg. Attempt sit-ups or leg raises as an alternative, or the corresponding machine on the gym, if there's any. Inserting a step over below the smith machine for leverage allows for a better growth in your calf. The very first step that it is advisable to do is to remain healthy, and earlier than you may achieve that, it's essential to first eliminate your unhealthy habits! 24 Hour Fitness Truth be instructed, spending hours on ab coaching a week in case your purpose is to get a six pack is not actually all that useful. I have been power coaching folks from the ages of 14yrs. to 72yrs. previous for over ten years. Individuals develop double chins for various reasons.

If you're around people with comparable fitness goals while exercising, you'll find motivation from their onerous work and outcomes. Writer: Kamea There are such a lot of exercise bikes obtainable that it is simple to be overwhelmed. There are numbers of individuals all around the world who are willing to unable to get proper remedy for their stresses and tensions as a result of they haven’t tried meditative procedures of treatments. The underside line, get your self down to your splendid weight, you will see that that the stomach fat you fear so much about shrinks together with the other components of your physique that you're engaged on as effectively. You too can wish to get started bit by link bit. My energy stage has dropped a bit consequently. As your body turns into used to repetitious workout routines, it would expend much less power to perform the workout routines, and you'll start to notice fewer outcomes.

How often do you work out? — What is a gym http://l.ask.fm/igoto/45DKECN75V62DDAUPY6IQO7V62NSTOA3R37P3D5RDSS2J7FI2AT5AJKQFZH4WRJUL6YPSEQBJNSDKFAU34N7A55YPPSKNTBAUYVANCK4CBTQSKPHASRDWP663T3MD7LET2S3QBA7ZXGXPBVZADDA==== …

— gabby 🌙🕯 (@virtuallygab) October 24, 2017

Most individuals will eat completely different sized portions proportionate to their weight and size; the American Medical Association might help you establish what that's. As cardio vascular workout routines are centered on the center, it helps to ward off coronary heart diseases and heart assaults which commonly happen among obese people on account of clogged arteries. Modern health membership will be seen coming with totally different stretching primarily based activities to help people improving flexibility. Staying at residence while on a health program will be a very pleasant expertise and having fitness gear just like the mini train bike can only assist. In the event you love staying active and retaining match then gym programs are the best coaching options for you. Low depth. Most ideal for muscle endurance, but additionally fitted to constructing muscle. Increased depth of your workout every week by rising variety of reps or the amount of weight being lifted.

An aerobic train is an exercise that is carried out at a average depth and keeps the heart price elevated for an extended time period, maximizing the quantity of oxygen in your blood, in line with the Mayo Clinic. Cellular app can shows your coronary heart beat and fat burned by your workout and how many kilometres you ran in an hour. In actual fact, in case you are over 70 kilos, you possibly can probably burn more than 500 calories an hour! Your consolation zone is mainly your standard routine which you're familiar with and naturally comfortable with. Due to this fact we must always embody exercise routine in our every day schedule to shed some pounds. This weight reduction exercise burns Quite a lot of calories, esp. There, he noticed loads of celebrities with bodybuilder bodies. With the support of a like minded peer it'll make your health experience much more fun.

Workouts reminiscent of running, swimming, cycling, basketball, volley ball or the like are fats burning exercises. Discover ways to burn fats fast with resistance training instead of boring CV workouts. Very hardly ever you'll see people training their calves. You'll be able to still work arduous, but keep on with greater repetition sets (10-15 reps) performed at 65-seventy five% of your 1RM during weight training classes. If you actually wish to blast away your again aches and stiffness for good, then you may want to incorporate several yoga periods in your busy schedule each week. Would you want to put that a lot strain in your pelvis? In this position hold a dumbbell in each palms (one hand on every end) and stretch your arms straight above your head. Place your arms subsequent to your buttocks. What you have simply achieved is basically tear apart muscle fibers in an effort to construct them up aka energy them; due to this fact, it is absolutely price aiding/supplementing the healing course of with a excessive quantity of protein.

[clamonnaturalhealth]

If you live with Fibromyalgia and/or Chronic Pain you have been told at least 100 times, you need to exercise it will help with your pain. My reply for the past 17 years has been, “you don’t understand, if I exercise I will be so fatigued I won’t get off the couch for a week!” That has been true since the start, except for that one time I was in remission, otherwise exercise has been an impossibility for me and the scale was sure showing it! I went to my doctor six weeks ago and the scale was at an all time high and I sat in the exam room crying. I was at my whits in and so discussed with myself and I felt so defeated, but that was a turning point for me. I decided I had enough and something had to change! I would not and could not except that every time I got on a scale my weight would just be higher and higher. I had to do something. It was time to make a change. So I started looking into exercises I thought I could do and this is what I found….

The most important thing about exercise and chronic illness is to start slow, I mean super duper slow and build up. Also, find something you will do, cause if you don’t you will not follow through. My doctors told me for years to do warm water exercise and that would be fine if… I didn’t live a half hour drive from the nearest indoor pool or I had a pool in my yard that was shaded from the sun and heat, because I’m so sensitive to both. I don’t have that pool and frankly, I don’t want to get dressed, drive to the YMCA, change into bathing suit, do pool exercise, shower, get redressed, and then drive back home. It all just sounded so exhausting and I would probably have gotten home after the first day and laid on the couch for a week, then who knows how long it would take me to recover to do it all again. Just too much and was more than I know I am capable of at this point. Then there’s the expense of the membership and the gas. I know the new me well enough by now, to know once and that would be it and all that money would be a waste. So I had to find something that Wasn’t as big an investment in time, money, and energy. This is what I found after researching chronic pain and exercise, and what’s working for me at least right now.

Walking

Is an excellent form of aerobic exercise, which has a plethora of healing benefits bringing oxygen and nutrients to muscles

Helps rebuild stamina

Boosts energy

Reduces stiffness and pain

An elliptical trainer (has lower impact than a treadmill)

Low-impact aerobics is the most effective form of exercise for improving symptoms.

Biking (another good option)

Reciprocal (back-and-forth) motion helps provide relaxation

Stationary bikes are inexpensive and having one at home makes it easier to stay committed

Recumbent bikes are good because they don’t put as much stress on your knees, back, and rear end

Swimming and water aerobics in a heated pool

Warm water relaxes muscles

Buoyancy in the warm water helps with movement (cold water can make muscles tense up)

Strength training

Use light weights (start with 1 to 3 pounds)

Lift slowly and precisely to improve muscle tone and strength

Can help treat depression (sometimes as well as some medications)

Work each major muscle group (legs, chest, shoulders, back, arms, and abs)

Do 2-3 times a week (at least a 1-day break in between)

Start with weights you can lift comfortably for 8 reps (gradually increase to 10-12 reps)

When you can lift weights for 12 reps-sessions in a row, you’re ready to increase the weight slightly, only by 1-2 pounds (then start back at eight reps with heavier weights)

Yoga

Practicing a more gentle combination of postures, breathing, and meditation (reduces the physical and psychological symptoms of chronic pain)

People who do yoga regularly reported significantly less pain

Helps build endurance and energy and improves sleep and concentration

Tai chi has also been shown to help relieve pain and other symptom (could be even better than stretching)

Getting a DVD you can do at home will make it easier to get into a routine (the first few times you do yoga or Tia chi you should go to a class, so a certified instructor can make sure you’re doing the poses correctly and there will be less of a possibility of injuring yourself doing these at home)

Everyday chores and activity

Yes! Studies show that cleaning your house, folding laundry, playing with your kids, mopping floors, gardening, and other activities you have to do daily count toward increasing fitness, exercise, and relieving symptoms

Vibration platform (or plate)

The vibration of the platform causes the body’s skeletal muscles to contract and stretch, engaging and strengthening more muscles than voluntary movements alone

Increases blood flow, flexibility, and circulation

Could help speed rehab for spine

Studies support use for exercise and rehab purposes, specifically for rehabbing back injuries

Could improve bone density

Improves strength, metabolic rate, core conditioning, and stability

Tones Abs, thighs, and buttocks

Improves range of motion

Increases muscle recovery after working out

Stretching

Do stretches at least once a day to help increase flexibility

Loosen tight, stiff muscles

Improve range of motion

Stretching during workouts may also help you to tolerate exercising better

Stretches for Headaches

Headaches are one of the main and most debilitating issues I deal with. My headaches come from damaged muscles in my neck, shoulders, and scapula from severe whiplash. I find I clench my jaw and scrunch up my shoulders when I’m in pain or stressed, inevitably if I don’t catch myself and relax and stretch I’m going to be suffering with a headache and likely a migraine. If I let it go as far as a migraine it could be days to weeks before I get relief. If it gets out of control to that point I have to see the chiropractor to get relief and it could take multiple visits.

So I try to be conscious of how I’m feeling mentally, physically, and emotionally, and stop myself from getting to tense and do the following stretches (it’s a good idea to do these several times a day, so you don’t get to tensed up and tight).

1. Stand against a wall with your arms extended. Move your arms up and down, as if you were trying to stretch your wings and fly. Move slowly to release tension. Keep your head up and your back against the wall the entire time. Do a set of 8.

2. Sit upright with your arms at the side. Shrug your shoulders and release them in drastic fashion while dropping the shoulders down.

3. While sitting upright, slowly drop your chin to your chest, then slowly bring your head up and gently look up to ceiling with head back. Try doing this in one fluid motion. Repeat several times until you feel muscles relax.

4. While sitting upright, slowly drop your chin to your chest then roll your head all the way around until your back at the starting position. Do this several times to stretch and relax neck and shoulders.

Since that fateful day at the doctors, I decided I have to eat right (to see what I’m doing on that front go here), and exercise is a must. I couldn’t let my health and weight spiral out of control! So after all this research I decided on a Vibration Platform and Recumbent bike. I ordered both online, put them in my living room (where I have to see them daily). I bought a Fitbit, and started wearing it faithfully, I had never wanted one because I thought it would say I moved like maybe ten times a day! What I found out was I move more than I thought I did, just around the house on an average day. I set the steps at the lowest setting and started trying to meet that goal daily, just around the house, once I was consistently meeting that many steps I went up to the next level and I’m still there until I exceeded that consistently and then I’ll go up again. I get on the Vibration Platform daily or every other day. I started with 5 minutes on the lowest speed and I’m slowly building up my time and speed. In six weeks I’ve increased from 5 minutes on low speed to 10 minutes on medium speed. I do this first because it seems to relax and warm up my muscles. Then I get on the recumbent bike. I don’t have any resistance set and I started with five minutes slowly peddling, I’ve built up to 10 minutes at medium speed. Now that I’ve adjusted to the extra activity I get back on the Vibration Platform for 5-10 minutes to relax my muscles after riding the recumbent bike. This is what’s working for me right now and I’m happy with it. I will continue to increase my time a minute or two at a time, the speed I peddle, and will eventually add some resistance.

If I have a bad day, I don’t do any of this, but I don’t allow myself to go more than a day or two without exercising. I know if I do I will be right back where I started and I don’t want that! The keys are to go slow, as slow as you need to, do something you like, and be consistent. I take an hour off from my business daily to eat lunch and exercise. It’s my gift to me and necessary for my wellbeing. I try to do this at noon during the week, because the show I like to watched is on and I can watch while I eat and exercise. Find what works for you, make a commitment to do it, and reward yourself for your accomplishments! If I stick with it all week, I take the weekend off or sometimes I get a treat like a piece of candy or a fancy coffee to reward myself. It helps me stay motivated and gives me something to look forward to.

Be good to yourself and always if you have questions please don’t hesitate to contact me, I’m here to help!

DISCLAIMER: The information here is NOT medical advice. Do not institute any changes in your current health programs without consulting your Medical provider. For medical advice please consult your private physician or preferred health service provider.

If you are suffering from a specific illness and would like to know specific things you can do to treat yourself, please feel free to Instant Message, call, text, or email me, I will be happy to help!

Fibromyalgia, Chronic Pain and Exercise (A series on surviving Chronic Pain) If you live with Fibromyalgia and/or Chronic Pain you have been told at least 100 times, you need to exercise it will help with your pain.

[tragicbooks]

This man's moving story shows why caring for others must start with self-care.

"Caregiving is nothing but confusion when you first start out."

70-year-old Frank Blood, who has been caregiving for his wife, Mary Ann, for almost two decades, adds, "It took me years and years to learn this stuff."

"The biggest challenge was knowing what was important and what wasn't."

Image via Frank Blood, used with permission.

Mary Ann has lived through cancer twice. Most recently, she was diagnosed with chronic obstructive pulmonary disease, a lung condition that makes it difficult for her to breathe, as well as vascular dementia, which involves memory loss due to multiple strokes.

The couple has been married for 41 years, and Frank says caregiving for Mary Ann has brought them closer than ever before. He points to one night in particular 10 years ago.

"She had chest pains," he recalls. "We were driving to the hospital and I looked over at her and said, 'You know something? This time I'm scared.' And she said, 'Me too.'"

"I didn't think of it again for about a week probably, but I thought, 'Wow. I've never opened up like that. I've never said anything like that.' And since then, we start telling each other what's in the deepest part of our hearts. ... There was another level to go to."

Image via iStock.

Mary Ann isn't able to move on her own, so she relies on Frank to get her ready for the day, take her from room to room, feed her, and make sure she's  comfortable.

Frank also takes all of Mary Ann's vital signs regularly and even keeps a journal with her daily medical history.

In his nearly 20 years of caregiving, Frank has discovered one thing that may seem counterintuitive: Taking care of himself actually helps him give Mary Ann the best possible care.

"When we take care of ourselves," Frank explains, "Everything else about caregiving becomes much more joyful."

As a caregiver, preventively caring for your own health can help head off problems down the road.

Image via iStock.

Now, Frank is doing all he can to spread this positive message — and his learnings — to other caregivers who may be feeling just as lost as he once was.

To do this, he left his job as a sales rep for a construction company and started Caregiver Harbor. "I offer free phone support," explains Frank. "A caregiver can call me up and talk about anything they want." On top of that, he also writes helpful online articles and conducts talks at local libraries and senior centers.

Here are seven of the most valuable things Frank's learned throughout the years about caring for yourself as a full-time caregiver:

1. Get your energy up and running.

Image via iStock.

"I get up really early," Frank says with chuckle. "Between 4:30 and 5:00."

From there, he takes his morning coffee, goes on a leisurely walk, and then hits the treadmill for some aerobic exercise.

2. Exercise the mind too.

"I have to have that quiet time in the morning before I start out," adds Frank.

After he's gotten through his workout, he'll throw in a 15-minute meditation session to get his mind calm and focused on the present.

3. Pay close attention to your nutrition. (You might forget.)

Image via iStock.

This is no doubt one of the hardest parts for Frank. "Since I have to cook and feed my wife," he explains, "either I'm gobbling down food before it gets cold or I don't eat. The challenge is the amount of time to prepare and eat and clean up."

In the past, he'd settle on quick bites, such as cookies and candy, to get by. But since he's prioritized nutrition, he now consumes fresh fruit juices and lots of veggies.

4. Never try to do it alone.

"I don't hesitate to ask for help," says Frank. "If somebody volunteers to help me, I never turn it down."

In particular, don't be afraid to ask for help from your doctor. They're there to help you with your health better than anyone. And a good place to start is by getting to know your four health numbers — blood pressure, cholesterol, blood sugar, and body mass index (BMI).

5. Manage your time to a T.

Image via iStock.

"You just cannot let things happen without some kind of a plan," adds Frank.

Each hour of every day is dedicated to a specific activity — from his morning routine, to taking Mary Ann's vitals, to catching up on some TV with her at the end of the day.

6. Don't feel guilty for taking a little me-time.

In the beginning, "I felt very guilty about not spending all my time with my wife," Frank explains. This is common for caregivers.

Frank explains that it can take a while for a person to develop the confidence to break away once in a while. But as he got more familiar with the nuances of caregiving, he knew that being there for Mary Ann was about way more than physical presence.

7. It's OK to have your own life too.

Image via iStock.

Frank keeps his social life healthy by staying active with his church group; he's also part of the local chamber of commerce and will sometimes volunteer at community events to lend a helping hand.

"I'll sometimes tell my wife, 'No, this is my time. I need it,'" explains Frank. "And I have to walk away. That wasn't possible for a few years."

At the end of the day, giving others the best care possible requires a commitment to caring for yourself.

Not sure where to start? Take a step forward and visit a health care professional for your annual checkup and learn about your health numbers. Once you have a clear picture on how to better care for yourself, you'll be able to care for others.

And if you ever feel a little lost along the way, there are people out there like Frank who are always ready to listen and help in any way they can.

Image via Frank Blood, used with permission.

"I just want to let caregivers know that if I can do it, you can," adds Frank. "And you will be very happy if you just don't try so hard. Let things happen and take good care of yourself."

Learn more about how to take control of your health at http://ift.tt/2muelZA.

[socialviralnews]

This man's moving story shows why caring for others must start with self-care.

"Caregiving is nothing but confusion when you first start out."

70-year-old Frank Blood, who has been caregiving for his wife, Mary Ann, for almost two decades, adds, "It took me years and years to learn this stuff."

"The biggest challenge was knowing what was important and what wasn't."

Image via Frank Blood, used with permission.

Mary Ann has lived through cancer twice. Most recently, she was diagnosed with chronic obstructive pulmonary disease, a lung condition that makes it difficult for her to breathe, as well as vascular dementia, which involves memory loss due to multiple strokes.

The couple has been married for 41 years, and Frank says caregiving for Mary Ann has brought them closer than ever before. He points to one night in particular 10 years ago.

"She had chest pains," he recalls. "We were driving to the hospital and I looked over at her and said, 'You know something? This time I'm scared.' And she said, 'Me too.'"

"I didn't think of it again for about a week probably, but I thought, 'Wow. I've never opened up like that. I've never said anything like that.' And since then, we start telling each other what's in the deepest part of our hearts. ... There was another level to go to."

Image via iStock.

Mary Ann isn't able to move on her own, so she relies on Frank to get her ready for the day, take her from room to room, feed her, and make sure she's  comfortable.

Frank also takes all of Mary Ann's vital signs regularly and even keeps a journal with her daily medical history.

In his nearly 20 years of caregiving, Frank has discovered one thing that may seem counterintuitive: Taking care of himself actually helps him give Mary Ann the best possible care.

"When we take care of ourselves," Frank explains, "Everything else about caregiving becomes much more joyful."

As a caregiver, preventively caring for your own health can help head off problems down the road.

Image via iStock.

Now, Frank is doing all he can to spread this positive message — and his learnings — to other caregivers who may be feeling just as lost as he once was.

To do this, he left his job as a sales rep for a construction company and started Caregiver Harbor. "I offer free phone support," explains Frank. "A caregiver can call me up and talk about anything they want." On top of that, he also writes helpful online articles and conducts talks at local libraries and senior centers.

Here are seven of the most valuable things Frank's learned throughout the years about caring for yourself as a full-time caregiver:

1. Get your energy up and running.

Image via iStock.

"I get up really early," Frank says with chuckle. "Between 4:30 and 5:00."

From there, he takes his morning coffee, goes on a leisurely walk, and then hits the treadmill for some aerobic exercise.

2. Exercise the mind too.

"I have to have that quiet time in the morning before I start out," adds Frank.

After he's gotten through his workout, he'll throw in a 15-minute meditation session to get his mind calm and focused on the present.

3. Pay close attention to your nutrition. (You might forget.)

Image via iStock.

This is no doubt one of the hardest parts for Frank. "Since I have to cook and feed my wife," he explains, "either I'm gobbling down food before it gets cold or I don't eat. The challenge is the amount of time to prepare and eat and clean up."

In the past, he'd settle on quick bites, such as cookies and candy, to get by. But since he's prioritized nutrition, he now consumes fresh fruit juices and lots of veggies.

4. Never try to do it alone.

"I don't hesitate to ask for help," says Frank. "If somebody volunteers to help me, I never turn it down."

In particular, don't be afraid to ask for help from your doctor. They're there to help you with your health better than anyone. And a good place to start is by getting to know your four health numbers — blood pressure, cholesterol, blood sugar, and body mass index (BMI).

5. Manage your time to a T.

Image via iStock.

"You just cannot let things happen without some kind of a plan," adds Frank.

Each hour of every day is dedicated to a specific activity — from his morning routine, to taking Mary Ann's vitals, to catching up on some TV with her at the end of the day.

6. Don't feel guilty for taking a little me-time.

In the beginning, "I felt very guilty about not spending all my time with my wife," Frank explains. This is common for caregivers.

Frank explains that it can take a while for a person to develop the confidence to break away once in a while. But as he got more familiar with the nuances of caregiving, he knew that being there for Mary Ann was about way more than physical presence.

7. It's OK to have your own life too.

Image via iStock.

Frank keeps his social life healthy by staying active with his church group; he's also part of the local chamber of commerce and will sometimes volunteer at community events to lend a helping hand.

"I'll sometimes tell my wife, 'No, this is my time. I need it,'" explains Frank. "And I have to walk away. That wasn't possible for a few years."

At the end of the day, giving others the best care possible requires a commitment to caring for yourself.

Not sure where to start? Take a step forward and visit a health care professional for your annual checkup and learn about your health numbers. Once you have a clear picture on how to better care for yourself, you'll be able to care for others.

And if you ever feel a little lost along the way, there are people out there like Frank who are always ready to listen and help in any way they can.

Image via Frank Blood, used with permission.

"I just want to let caregivers know that if I can do it, you can," adds Frank. "And you will be very happy if you just don't try so hard. Let things happen and take good care of yourself."

Learn more about how to take control of your health at http://ift.tt/2muelZA.

from Upworthy http://ift.tt/2sUlX9Q via cheap web hosting

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GGS Spotlight: Kourtney Thomas

Name:   Kourtney Thomas Age: 32 Location: St. Louis, MO

What does being a Girl Gone Strong mean to you? It means embracing strength in all aspects of life — even when that’s not the path of least resistance, which honestly, it rarely is.

To me, being a Girl Gone Strong is about finding who you are and then fully staying true to that, even through the tough times.Through physical strength, I’ve learned more about myself than I ever thought possible, and that has allowed me to find and stand in my power while creating a big, beautiful life for myself.

Being a Girl Gone Strong means I can be unafraid to be fully myself in this world.

How long have you been strength training, and how did you get started? I’ve been strength training about seven or so years now. I spent much of my life avoiding activity of any kind, to the point of skipping gym class in school. But shortly after moving in with my now-husband, he inspired me on my movement journey. I, believe it or not, got started with P90X! That was my first real taste of strength training beyond cardio dance DVDs or aerobics with three-pound weights. Completing that three-month program sparked my interest in other activities, and that’s how I got started running.

I was a dedicated endurance runner for about four or five years, with minimal strength training. I kept my strength basis with some yoga and weight circuits, but nothing heavy, and usually not more than 1 or two days per week. After four marathons in two years, I burned out and turned to heavier strength training.

I had found GGS and Jen Sinkler, so I started with Lift Weights Faster. I also dabbled in Get Stronger Faster, the accompanying strength program. That proved to be a bit serious for my tastes and abilities at the time, so I picked up Modern Woman’s Guide to Strength Training and completed the Level 4 program. It was perfect for me, and that sparked my interest.

I then completed the Advanced program of Strong Curves and started seeing huge results, both in my strength, and in my physique. I was totally hooked! After those 16 weeks, I hired a personal coach.

With a goal of packing on more muscle, I started down the path of specific hypertrophy training and bodybuilding style splits. I was so apprehensive at first, but quickly fell in love.

I saw more change in my physique than anything I had ever done, my strength was still coming up, and I was absolutely more physically well-rounded than ever before. To this day, that’s what I’m still doing, and that’s what I’m still loving.

What does your typical workout look like? Right now, I work out in bodybuilding style split workouts. Typically, two upper body and two lower body days per week, with push/pull emphases. I’ll go through phases though where I split further and add focus days like glutes, delts, or arms. (Arm day will always be my favorite!) I always get in a main lift – a version of squats, benches, and deadlifts – and follow it up with plenty of fun accessory work.

I also love to run, and cardiovascular health is really important to me, so I run one or two days per week, or do some kind of interval workout on the step mill, bike, or rower another couple of days.

Favorite Lift: Does “any kind of biceps curl” count as a lift?! Past that, I’d go with RDLs. I love a good hip hinge and some killer posterior chain work.

Most memorable PR: It happened just recently. I had taken about a six-month break from a program, and longer than that from any kind of low-rep strength training or testing. I was kind of flowing and experimenting with my training, working on the Bigness Project, and definitely sticking to hypertrophy and higher rep stuff. I decided I wanted a bit more direction again, and hired a new coach. She added a lower body strength day to my program, and the very first day I hit triples of my highest one-rep max squat weight ever! I hadn’t done that in over a year, and this felt easy. Like, astonishingly easy. I was just so pumped that, even though I wasn’t working specifically on strength, it clearly continued to build throughout the year with consistency in training and progressive overload.

Top 5 songs on your training playlist:

Cake by the Ocean – DNCE (I’m obsessed with cake, and I love the ocean, so yeah.)

Life Itself – Glass Animals

Ain’t No Rest for the Wicked – Cage the Elephant

Light It Up – Major Lazer

Say You’ll Be There – Spice Girls

Next 5:

Good Vibrations – Marky Mark & the Funky Bunch

My Trigger – Miike Snow

California Love – 2Pac

Dreams – Beck

Silvertongue – Young the Giant

I love music.

Three things you must have with you at the gym or in your gym bag:

Resistance bands – mini-band for glute work and full band for dislocates and pull-aparts

Training journal – pen and paper for me!

Ipod & headphones – I know it’s going to be a rough day of training if I have to listen to the gym music!

Do you prefer to train alone or with others? Why? I actually prefer to train alone. My gym time is time where I just get in the zone. I put on my headphones, tune everything out, and focus on my muscles. I’m big on the mind-muscle connection, honing in on effort and exertion, and being really connected to my workout. If I’m training with someone else, it’s fun, of course! But I find that it distracts me a little bit from the focus I like to have.

That said, I’m more open to running or cardio with others. I do like to run alone to connect with nature and let my mind wander a little, but there are also times when I like to have company for distraction.

Most embarrassing gym moment: Constantly fiddling around with bumper plates! I find them so cumbersome, even with the little bar jack thing! But really, I honestly don’t get embarrassed in the gym. Most people are just minding their own business, so I don’t even worry about it.

Best compliment you’ve received lately: I recently had to collect a series of testimonials from clients and peers. The responses that I received blew me away and brought tears to my eyes for two days straight. Without any prompting, it became apparent to me that I am affecting people’s lives in exactly the way I am intending to, and that was the absolute best compliment I could ever receive. My favorite example:

Kourtney is the type of woman that makes you feel stronger, more grounded and more capable simply by being in her presence. The strength I get from my workout plan has seeped into every single part of my life and a lot of that is due to the support, guidance and inspiration I’ve gotten from Kourtney.  She’s showed me how to consistently show up at the gym… and, more importantly, in my day-to-day life, in a BIG, bold way.

Most recent compliment you gave someone else: “You are a (expletive) ferocious spirit!”  I have cool friends, and sometimes we potty mouth together with complete mutual understanding.

Favorite meal: I joke that I love to live the #turkeysandwich life, but really, I do love sandwiches! My favorite fancy meal is a really high-quality, well-cooked pork chop with a perfect sear and delicious sides. Followed up with some kind of dark chocolate goodness for dessert!

Favorite way to treat yourself: Indulging in trash TV. I love TV. Like, way too much! Every time I travel, I stay up way too late watching stupid stuff on cable (we don’t have cable at our house anymore) and loving it – think Naked and Afraid, Duck Dynasty, My Big Fat American Gypsy Wedding…

Favorite quote: “And though she be but little, she is fierce.” William Shakespeare (So much a favorite, it’s tattooed on my foot.)

Favorite book: I’m far more into fiction than nonfiction, so my top three right now are:

Lamb by Christopher Moore

The Night Circus by Erin Morgenstern

A Salty Piece of Land by Jimmy Buffett

I also love anything political satire (think: Christopher Buckley) or science fiction/fantasy (The Martian, the Red Rising Trilogy, Divergent Trilogy, The Rook, Harry Potter, etc.).

And fitness specific, I love The New Encyclopedia of Modern Bodybuilding by Arnold, Strong by Lou Schuler and Alwyn Cosgrove, Daniels’ Running Formula by Jack Daniels, and Superflex by Cory Everson.

What inspires and motivates you? Cliché, maybe, but my tribe. I never really had one until about the last year or so, and opening up and connecting with so many amazing women inspires and motivates me daily. I spent a lot of time in my life competing with the women I now stand side by side with and encourage. It’s crazy how different it can be to admire them and see them as inspiration instead of competition, or as someone or something else I’m not stacking up to.

My friends, my husband, my clients, and all the women I don’t even know inspire and motivate me daily to continue doing what I’m doing and using my voice to create a bigger, better space for all of us.

What do you do? I’m a personal trainer and coach. I do most of my work online through virtual coaching, and focus on training for bigness – physically, emotionally, and mentally. My tagline is Become the Boss of Your Body™: Watch Your Life Take Shape™ for a reason. When you determine what you want for yourself physically and find comfort and confidence in your own skin, it changes far more than the shape of your body. It changes your life.

What else do you do? I love to ride my motorcycle when the weather is good! I ride a Harley-Davidson Softail Deluxe, and her name is Alexandra. Nothing makes me feel more powerful and free than riding.

My husband and I also like to go camping and hiking. We enjoy traveling to both new and familiar places, and always keep New Orleans on our list each year.

I love to read, hence the long answer for favorite books above.

I honestly really do love movement, so I love going to the gym and bro-ing out. It’s like my second home because I find it so fun.

Describe a typical day in your life, from waking up to bedtime: I get up at 6am. I head into the dining room where I keep my phone, clear off all my notifications, and take my resting heart rate. Then I head into my office to start working for the day. That usually starts with coaching in my Facebook coaching group and returning client emails.

Most mornings I then go to a client session or two. Then I come back home and work on client programming or write for several hours, with a lunch break mixed in somewhere. Sometimes, I have to attend to the business stuff like catching up on Quickbooks, or I’ll have a new client meeting.

Late afternoon, I close up shop and head to the gym for an hour or two. When I get home from the gym, my husband and I cook and eat dinner, watch an hour or two of TV, then shower and head to bed. Usually TV off by 9pm and lights out by 10pm.

Your next training goal: Uh, bigger arms. Always bigger arms.

What are you most grateful for? This life! I am grateful for everything, big and small, every single day.

But I’m the most grateful for my husband, my best friend and partner in this crazy life who supports me in everything I want to do. And also puts up with all of my weirdness!

What life accomplishment are you most proud of? I’m pretty proud I started my own business and it’s actually become successful.

I was always someone who was perfectly happy working for someone else, not wanting to shoulder the responsibility of making big-time decisions for my livelihood – or so I thought.

Turns out, the opposite is true, and I am much happier and more successful working for myself.

Being an entrepreneur is not without daily struggles, but every one of them is worth it. I own the decisions and the struggles, I own the triumphs.

I’m also incredibly proud of riding my motorcycle to Sturgis and back. It was a crazy ride, several thousand miles, and it was a huge accomplishment, mentally and physically.

Which three words best describe you? Thoughtful, Forthright (this is a much better word than “doesn’t-put-up-with-bullshit!”), Supportive

What’s a risk you’ve taken recently, and how did it turn out? Going to the Radiance Retreat this year was a big risk for me. It was a big investment, it was totally intimidating, and it was very much outside my comfort zone. My entire life, I’ve struggled with female relationships, and this was basically jumping into one huge female relationship! But it changed my life. Taking that risk of attending an event that was really scary for me turned out better than I could have ever imagined. Not only did I get a return on my investment picking up business knowledge, I forged friendships – like, actual, true, deep friendships, and quickly! – and that was well worth the anxiety leading up to the trip and the price of admission.

Beyond that, it opened doors for me because it pushed me over the hump with similar things. Since the Retreat in May, I’ve done more things that brought up old fears or self-doubt with much more ease, and that has enhanced my life exponentially. It’s been a big year for growth, and it started with taking that risk.

What’s the coolest “side effect” you’ve noticed from strength training? Finding more and different common ground with new people. I get a lot of questions that often start with, “Wow, I love your arms!” and often they’re with genuine interest. Then, it’s fun to have a little chat about the gym and give people a quick little motivational boost for whatever they’re trying to accomplish. It’s been fun to connect with other lifters and fitness professionals to nerd out about lifting too.

How has lifting weights changed your life? Do you have like five minutes for me to talk your ear off? How has it not changed my life? Lifting weights, in all its different varieties, has opened up my life beyond what I ever thought possible.

Not only has lifting weights made me physically stronger, but it has made me so much stronger mentally and emotionally. Learning how to work through physical stress only increases your tools for being able to deal with other stress in life.

Taking control of my choices in the weight room and for my body allows me to take control of choices in the rest of my life.

Lifting has changed my physique beyond what I ever thought possible – especially when I started training specifically for hypertrophy. I’ve packed on muscle, completely changed my shape, and embraced my body fully from head to toe, which I wasn’t sure was possible. Some days are better than others, because hello, I’m human, but more than ever, I am truly happy with how I look – because I’m happy with how I feel. I’m bigger and heavier than I’ve ever been before, but lifting weights has completely changed my relationship with what that means. I want to be bigger. Because I want to be more.

And because of lifting, my confidence has shot to the moon, and that has spilled into every aspect of my life. If it weren’t for my journey in lifting, I never would have met some of the best friends I have now. I never would have connected with the GGS family. I never would have bonded with Jen over a fire one night to talk about how we could bring this feeling to as many women as possible.

I’m so fortunate that lifting weights has literally become my business. Before I started lifting seriously, lifting heavy, I didn’t have a lot of direction. I wasn’t sure what I wanted to do or could do, and for whom. But when I found my place in strength and size, I found my conviction, my voice, and exactly how I wanted to show up in this world personally and professionally.

Lifting weights has forever changed my body, my mind, and my spirit, more than anything I’ve ever done. There is a reason why my favorite hashtag is #bigarmsbiglife:

Tapping into your strength and size under the iron translates to the freedom to create much bigger world for yourself.

Speaking of confidence boosts… I stink at clothes. Clothes are so hard! I don’t think I’m alone there either – it’s not an inherent ability to look like a Pinterest pin every day. It was always something very frustrating for me. So, last year I worked with a wardrobe stylist to completely revamp my wardrobe. We cleaned my closet of everything that either didn’t fit me or wasn’t a good style fit for me. Then, we discussed what made me feel good, shopped for it, and styled it. Besides lifting weights, this has been one of the best things I’ve ever done! It takes such a weight off every day to know what to wear and how to wear it. I have always felt pretty good about my body, but now I feel 100 percent confident walking out the door because I feel good about my clothes, too. I think people underestimate the importance of feeling good about your clothes, and I can’t suggest working with a stylist enough—it’s just like hiring a personal trainer!

I read The Life Changing Magic of Tidying Up, which helped me to get rid of a lot of stuff I didn’t need, and also helped me not to just replace it with other new stuff. I pretty much use a loose capsule wardrobe at this point, which now includes a lot of accessories, including scarves. I always wanted to wear scarves, so it was one of the first things I told her I wanted to work on. I also used to stink at scarves, so this is a video we took to help me figure it out, haha! I love it because you can see my face, like, “WTF, stupid scarf!” And then I’m like, “Whew, OK! Finally! I can do this!”

What do you want to say to other women who might be nervous or hesitant about strength training? Please, give it a try. It doesn’t have to look like what it looks like on someone else. Social media is great, but it’s also really tough these days. You can sign onto Instagram and see super-jacked women crushing a barbell, or super-strong women talking about how they only squatted 275 – among about a million other comparisons – and it becomes completely overwhelming. There are days that even other Girls Gone Strong make me feel down on myself!

But it’s not about that. It’s not about competition or trying to beat anyone or anything, including yourself or “who you were yesterday.” Strength training is named aptly – it will help you find the strength you didn’t even know you needed or wanted, if you’ll open yourself up to it. And there are so many different ways to train! From conditioning circuits to powerlifting and everything in between, there are a million things to try until you find your match.

And I know the actual gym can be scary, especially if you were never an athlete. And I get that, because I wasn’t one. I remember having butterflies in my stomach the entire first week I started going. But you have options – start with a basic program (GGS has great resources!), hire a coach, even if it’s for only a few sessions to get some confidence with basic movements, or start at home! Be patient – stick to your program for the full, prescribed amount of time! – and just watch. Be open to the possibilities.

Discern the BS. The weight loss industry is still feeding us lies. The science and evidence tell us that strength training is actually the best way to reach many of our common goals – not to mention it provides us with a cornucopia of physical and mental health benefits.

One step at a time. One workout at a time. One day at a time. Try it. Experiment. Stick with it. Find out what Girls Gone Strong means to you!

Connect with Kourtney on Facebook, Instagram, Twitter, and on Snapchat: kthomasfitness.

Feeling inspired?

If you’re inspired by Kourtney, read on to learn more about—and join!—our community of strong, supportive women…

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