Five life principles to live long, lean and strong

Work up a hunger

This principle has its origin in Stoic philosophy. Seneca proposed that each day a man should work to hunger in order to deserve and appreciate his first meal of the day. Nowadays this is a pretty good endorsement for intermittent fasting. It allows you to keep your natural growth hormone active for far longer, making staying lean easier.

Lift things

The benefits of weight training are not just superficial as it is how you get a muscular physique. But resistance training is also great for heart health and avoiding a slew of degenerative diseases. Regular strength training is also the key to ageing gracefully. It will allow you to keep your muscle mass and help slow the hands of time.

Eat natural food

Eat food that is as close to nature intended as possible. If it can’t be reasonably easily explained to someone who has just walked out of the rainforest for the first time, chances are it’s too far removed from its original form to have kept much of its nutrition. Go for vegetables, fruits, nuts, legumes, fish and lean meats. Avoid processed foods.

Daily juice

Forming the habit of a daily juice fix is about the best way to pack a huge hit of vitamins and minerals into your diet. This can have a positive effect on energy levels, anti-ageing and prevention of a host of illness and diseases.

Sleep optimising

We’re not talking about just getting your head down at night. It’s about creating the right environment to really get the best quality of sleep. Invest in a decent mattress that is right for your spine. Get quality sheets, keep room temperature low and aim to block out sound and light at night. Sleep quality is often neglected but in my experience poor sleep holds your fitness back more than a bad diet or lacklustre training.

Most Americans Have Access to 'Exercise Opportunities,' Study Finds

More than three-quarters of Americans live close to at least one park or recreational facility, giving many people opportunity to exercise, a new study finds.

But access to exercise sites varies regionally, the nationwide study found. "Not everyone had equal access to opportunities for exercise," said study researcher Anne Roubal, a project assistant at the University of Wisconsin Population Health Institute in Madison.

"Southern regions did much worse than the rest of the country," Roubal said. "In the Northeast, most counties have very high access."

Access to exercise opportunity is considered crucial for Americans to get regular physical activity, and in the process lower their risk for premature death and chronic health conditions, the researchers said.

"If we provide people more access to those locations, it is going to increase the chances they will be active," Roubal said.

Currently, less than half of U.S. adults meet recommendations for moderate-to-vigorous physical activity: 150 minutes or more weekly of moderate exercise, or 75 minutes a week of vigorous exercise or a combination of the two, the study noted.

Roubal's team defined access to exercise opportunity as living close to a park, gym, recreational center, skating rink or pool, she said. If people lived a half-mile from a park or one mile from a recreational facility in urban areas, or three miles in rural areas, they were considered to have access to exercise opportunities.

Data on bike trails was not available, Roubal said.

For the study, published in the January issue of Preventing Chronic Disease, the investigators calculated the percentage of residents with access to exercise opportunities in nearly all U.S. counties.

The researchers used 2012 data from County Health Rankings & Roadmaps, a program of the Robert Wood Johnson Foundation. The program ranks states on health outcomes and potential health based on measures such as diet and exercise. This is the first time access to exercise opportunities was included, Roubal said.

Seventy-seven percent of the U.S. population had access to some site for physical activity, the study found. However, "some counties have zero percent access," Roubal said. "There is room for improvement."

After the Northeast, opportunities to exercise were highest in the West, Midwest, Southwest and Southeast, in that order.

By state, access differed from 46 percent in Mississippi to 91 percent in Maryland, the study revealed.

The findings make sense to Susan Babey, a senior research scientist at the University of California, Los Angeles, Center for Health Policy Research, who wasn't involved in the study.

Babey said she has done research in California on access to exercise opportunities for youth, and found that about 75 percent lived near a park -- defined as within a half-mile if it was an acre or more, a quarter-mile for smaller parks.

The recent recession has made it challenging to increase access to exercise opportunities, she said, noting some communities have talked of closing parks because of budget constraints. "Things are starting to get better," Babey said.

For those who don't live close to parks or other recreational facilities, Babey and Roubal offered some tips.

"In terms of being active, try to find someplace safe to just go for a walk," Babey said. Brief bouts of activity add up, such as parking far from a store or taking the stairs instead of the elevator, she suggested.

Roubal added, "Any activity is better than none. Even if it's walking up and down your stairs for 10 minutes." She also suggested meeting with neighbors and forming a walking group.

Is your personal trainer lying to you?

Personal trainers know what they're talking about, right? Well, not always.

For most people, having a personal trainer is the dream. That's why celebrities manage to look so good all the time, right? Well actually, maybe not. Apparently there are a few tips the experts love to dish out that might not be that on point. Want to know more? Well, here we go.

SQUATS

Whether you love them or loathe them, these are the key to getting a rounded butt and lean thighs. But there's a right way to do them, which includes not going past a 90 degree angle. Well, that's what they tell you anyway. This is supposed to protect your knees, but according to Chris Fox of CrossFit South Brooklyn it might do the opposite. He tells shape.com that 90 degrees is the moment when there is the most force on the knee joint, which could lead to problems. Instead he recommends going down lower, because that gets the hamstrings involved, which stabilises you and also makes your stronger.

CRUNCHES

Hands up: who's spent hours crunching in the hope of developing a six pack? Well according to Chris, you've been wasting your time. No amount of exercise is going to make your muscles shine through if you're eating badly, because there will be a layer of fat covering them. So the good news is you might actually already have perfect abs under there! But you'll need to reconsider what you shove into your mouth if you want to show them off.

CARDIO

Sorry, we're not saying there's no need to get sweaty at the gym. But if you're looking to drop the pounds, simply pounding the treadmill isn't going to be enough. Chris suggests diet, once again, is vital if you want to see a change in your body. Apart from anything, some types of cardio can cause the hormone that controls your metabolism to reduce, meaning fat is piled on quickly. So it's important to eat a balanced diet too - training isn't going to cut it if you're purging on sugar every night.

PAIN

No pain, no gain... right? Wrong. While it's obviously good to push yourself, you have to know your limits too. Lifting super heavy weights could cause muscle strain and you'll feel light-headed if you do hardcore cardio when you're not used to it. An injury will set your gym routine back weeks too, so we recommend trying hard but listening to your body too.

RUNNING

Many think that pounding the treadmill at the gym is safer than hitting the pavement. It's long been claimed it's easier on the knees, but that's not true. Todd Schlifstein, DO, a clinical instructor at New York University Medical Center's Rusk Institute tells webmd.com that it's the force of your body weight that might cause stress on your joints. Obviously that doesn't change, no matter where you're working out. Get the best out of your exercise by varying it, rather than sticking to running each time.

YOGA

This type of exercise continues to have a moment, and for many it is the perfect low-impact way to workout. But it's not true that all back pain can be cured with it. Certainly it's great for tense muscles and can help strengthen your core, but Todd explains if you have something more serious - such as a disc problem - you might actually do more harm than good. Best to check with your doctor if you have any concerns.

http://www.tv3.ie/entertainment_article.php?locID=1.803.1098&article=156278

A 15-Minute Plyometrics Workout For Cardio And Power

A good workout doesn't require tons of equipment, or even tons of time. Plyometric movements, which focus on speed, agility and explosive power, can give you major bang for you buck when you've only got a few minutes to spare. The secret? Targeting your whole body (legs, chest, back, arms and core), while boosting your heart rate with gravity-defying moves. Plus, when you're giving all-out effort with high-intensity intervals, you'll burn more calories than with steady state cardio (like a long-distance run).

"There is nothing as effective or energizing as plyometrics," says DailyBurn trainer Anja Garcia, who turns to the fat-blasting protocol when she needs maximum results in a short amount of time. But it's not just trending in fitness studios: Athletes have used plyometrics, or jump training, for years to increase speed and power, since jumping exercises require agility and control.

When you can't make it to the gym, keep it simple with Garcia's go-to 15-minute workout. Jog in place for one minute to warm up your muscles and then hop to it! Complete exercises one through five for 30 seconds each, and rest for 30 seconds at the end of each round. See if you can hang for five rounds total -- that's just 15 minutes of work!

1. Tuck Jumps
How to: Stand with your feet hip-width apart. Explode off the balls of your feet and bring your knees up to meet your hands out in front of you, heels to your butt. Land with control before launching right back up into your next jump.

2. Plyo Pushups
How to: Get into a plank position, with your hands on the ground directly under your shoulders. Lower down like you're doing a pushup. At the bottom, use your power to push back up so your upper body shoots up explosively, and your hands leave the ground. When you land, maintain control in your arms and immediately begin lowering into your next pushup. Want to take it to the next level? Try clapping your hands while you're airborne.

3. Power Knee Drives
How to: Start in a front lunge position, with your front knee bent at 90-degrees and your opposite arm bent in front of your chest, like a sprinter. Drive the back knee up and explode off the standing leg, using your arms to help propel you up off the floor. Return to the starting position and continue for 15 seconds on one side, and then switch legs.

4. Skaters
How to: Start by standing upright and balancing on your right foot. Jump laterally to the left, landing on your left foot with the left knee bent. From here, you should be in speed skater position, crouched down and balancing on the left leg with the right leg extended diagonally behind you. Quickly leap back to the right, landing on your right foot, and continue back and forth, keeping up a quick rhythm.

5. Burpees
How to: From standing, jump up and reach as high as you can with your hands. When you land, immediately squat down, place your hands on the floor, and quickly jump your feet back so you are in a plank position. Touch your chest to the floor and then hop your feet under you to start it all over again!

By Alex Orlov for Life by DailyBurn

8 tips for a healthier Thanksgiving this year

Once a year, some of us take that extra serving of stuffing and end up stuffing ourselves a little too full. The average American consumes about 4,500 calories on Thanksgiving—that’s about three times the calories than our bodies need.

This Thanksgiving, you don't have to be so quick to throw out your healthy eating habits. There are simple, healthy ways to enjoy your favorite Thanksgiving flavors without having to unbutton your pants at the table.

Tip #1: Stay away from pre-dinner snacking. Those calories from those chips, crackers, nuts, and cheese add up fast. Cutting out these snacks can save you about 400 calories.

Tip #2: Look up the nutritional value of your favorite foods prior to your meal. Jesica Leon, a undergraduate student at Roosevelt University, said her favorite food for Thanksgiving is a dessert called buñuelo, which has about 6 g of protein per serving. Foods with protein can make you feel fuller and eat less. Knowing what's in your food may help you decide how much of it should be on your plate.

Tip #3: Modify traditional recipes to reduce calories and add nutritional value.

RU undergraduate student Tiffani Everett's must-have on Thanksgiving is stuffing. Stuffing can be modified to be healthier by subbing out bread and replacing it with whole-grain rice or quinoa.

Tip #4: Think about how you'll feel tomorrow. Eating unhealthy can make us feeling bloated, tired and regretting our food choices the next day. Treat your body nicely and nourish it properly.

Tip #5: Don't go for seconds (or thirds, or fourths, etc.). The food might taste delicious, but a “taste” of each dish is really all you need. Box up the leftovers and save it for the rest of the week—you could have a turkey sandwich for lunch on Monday.

Tip #6: Have bread or dessert but not both. Think about it: do you want 160 calories from a dinner roll, or a small piece of pumpkin pie?

Tip #7: Drink water. Water is calorie-free and can make you feel fuller, faster. By choosing to drink water instead of juice, beer, wine, or other beverages, you lower your calorie intake and help your body flush out toxins. Most of the traditional Thanksgiving foods are packed with sodium, which can dehydrate your body. Drinking water will help keep your body hydrated.

Tip #8: Don’t feel the need to eat everything on your plate. If you’re not hungry anymore, stop eating. There’s no need to stuff your body if you’ve already had enough to eat. In order to prevent you from over-serving yourself, try placing your food on the plate so that nothing touches--doing this will make you have to take smaller portions.

Thanksgiving is for giving thanks and blessings, and if part of that thanks for you is having a "cheat day" from eating healthy—then go for it.

Read More Here: http://www.roosevelttorch.com/news/view.php/856343/8-tips-for-a-healthier-Thanksgiving-this

Exercise in air quality research finds gyms are not a breath of fresh air

The gym is surely the healthy outlet for a little heavy breathing. But while we work out to enhance our health, the air we inhale may not be helping us.

A new study of the air quality in gyms has found concerning levels of indoor air pollutants.

Researchers from the University of Lisbon in Portugal and the Technical University of Delft in the Netherlands placed air-quality monitors in the weight room of 11 gyms, as well as several of the gyms' exercise and yoga studios.

The monitors measured the levels of carbon monoxide (CO), carbon dioxide (CO2), dust particles and chemicals like formaldehyde (CH2O).

The gyms showed high levels of airborne dust, formaldehyde and carbon dioxide, which can lead to asthma and other respiratory problems. 

"We consider that the gymnasiums meet the criteria for a poor indoor quality," said Carla Ramos, the lead author of the paper, due to be published in in the journal Building and Environment.  

"The pollutants CO2, VOC and CH2O presented high concentrations exceeding the national limit values."

The pollutants were particularly high during peak exercise times when dust and other particles were stirred up and all the gym-goers were huffing and puffing and producing more carbon dioxide.

Indoor air pollution has been consistently ranked among the top five environmental risks to public health but Australia has no specific laws for indoor air quality and gyms are not monitored. 

The study raises questions but shouldn't scare you away from your workout, says Professor Guy Marks, a respiratory specialist from the University of Sydney's Woolcock Institute of Medical Research.

"The health consequences to short-term exposure to these pollutants is not really well-defined," he says.

"Long-term seems to have adverse affects on breathing and cardiac function . . . it is hard to quantify whether [gym air poses] a significant problem, but they are certainly interesting findings."

Marks explains that the source of the pollutants measured may be generated from the gym equipment, explaining that foam materials and cleaning products can produce formaldehyde.

Pollutants can also come in from the outdoors, Marks says, pointing out that people are exposed to similar pollutants every day at home, too.

"During exercise, people are more susceptible to whatever is in the air because they are breathing deeper and stressing cardio and respiratory systems."

Despite this, going to the gym still beats not going.

It is worth choosing a gym that has good ventilation and doesn't smell of chemicals.

Ramos, who still goes to her gym to exercise, also suggests asking gym staff about the type of cleaning products they use and whether they mop the floors, which is more effective than sweeping for removing dust.

Marks points out that swimming pools tend to present more of a problem in terms of the chemicals people breathe in, than gyms.

"The advice is that it's a good idea to have good ventilation."

Continue Here: http://www.smh.com.au/lifestyle/diet-and-fitness/exercise-in-air-quality-research-finds-gyms-are-not-a-breath-of-fresh-air-20141110-11jpej.html

The Ultimate Half Marathon Workout

By: Lindsey Benoit, Women's Health Director of Communications and Special Projects

Training for my first half marathon has been exciting and challenging. Because I hadn't run much more than four miles leading up to my training, adding miles also starting taking a toll on my body. Muscles began hurting that never did before. With preexisting lower back issues, I knew that I needed to be careful when embarking on the runDisney Wine & Dine Half Marathon I will be running this November.

I turned to one of my favorite trainers, Rebecca Heiberg, a New York-based personal trainer and athlete who has worked prepared clients for races. Her goal is to help me get strong before issues begin flaring up and providing a workout program to keep me safe and get ready to run that 13.1 miles in Disney!

Pre-Run Warm-Ups are Essential:

"When your body is going to be in motion then you need to warm it up in motion -- your muscles need to be prepared for what you are about to do," says Heiberg. "Your stretching routine should consist of "dynamic" stretches which are stretches performed on the move that mimic movement patterns similar to the sport or activity you are about to engage in." The top five include:

1. Walking Knee Tugs: Bring one knee up to your chest as high as it can go then with both hands, pull your knee into your chest. Alternate legs while slowly walking forward.
2. Frankenstein Walks: Step forward and kick one leg up to waist height or as far as you can. Be sure to keep your hips level and have no bend in the knee. Repeat this as you walk forward. Be sure to stand up tall to maintain a neutral spine and only raise the leg as much as you can without hunching over and rounding your back. Do 15-20 reps on each side.
3. Lateral Band Walks: Put a latex band (they vary with resistances) around both ankles. Start with the your feet hip-width distance apart and maintain tension on the band at all times. Keep knees slightly bent, chest up and hips back. Step out to the side with your heel slightly leading the way. Bring the other leg back to the start position. Repeat 8-10 reps on each side. If your tushy is burning then you are doing it right!
4. Kick Butt Walking Lunges: Step one foot forward into a lunge. Bend the knee until the thigh is parallel to the floor and the knee is in line with the ankle. Push back upward and lift the back leg off the floor and drive your heel into your butt. Take that foot and step into a lunge to continue on to the opposite side. Do 10-15 reps on each side.
5. High Heel Walks: Take small steps forward on your tippy toes as if you were wearing a pair of high heels. Continue to walk like this until you have taken 15-20 steps on each leg. (That's right boys, feel our pain!)

Don't Forget that Post-Run Cool Down:

"Static stretching, which is done while the body is at rest and the lengthened muscle is held for at least 30 seconds, is the key to help those muscles recover," adds Heiberg. Remember, never stretch an injury and be sure to hold for at least 30 seconds but no longer than two minutes. Don't forget to breathe during these stretches! Rebecca's five post-run stretches include:

1. Standing Calf Stretch: Calves can be stretched in a number of different ways but I find this one to be easy and very efficient. Place the foot on a small step. Let the heel fall towards the floor. Keeping your back flat, lean forward over the front leg for a deeper stretch. Remember to hold for at least 30 seconds and repeat up to three times per leg.
2. Single Leg Hami Stretch: Lay face up on the floor. Lift one leg without bending the knee. Keep the foot of the elevated leg relaxed and keep the toes of the leg on the floor pointing up to the sky. Grab behind the quad of the elevated leg with both hands and pull the leg gently towards your head. Hold here for 30 seconds. Repeat three times on each side.
3. Standing Quad Stretch: Standing up with feet shoulder width apart, lift the right foot up toward your right glute. Pull your foot gently toward the glute with the right hand. For a deeper stretch, push the foot into the hand. This will activate the quad and give a deeper more intense stretch. Feel free to use a wall or a stationary object to hold on to for balance. Hold for 30 secs and repeat three times on each leg.
4. Thread the Needle: This one is my favorites. It really targets the glutes and loosens them up after a long run. Lay down on your back. Place your right ankle directly above your left knee. Your right knee is now bent and forms a space between your legs. Place your right hand through the hole and your left hand to the outside of the left leg. Now, grabbing behind the left leg with both hands, pull the left leg off the floor and toward your chest. Hold 30 seconds to one minute. Repeat 2-3 times per leg.
5. Butterfly Stretch: Sit on the floor and place the bottom of your feet together. Sit up nice and tall. Grab your ankles and press your elbows on the inside of your thighs. Push the knees down with the elbows and lean forward maintaining a flat back. Be sure not to bounce but apply steady pressure. Hold 30 seconds to two minutes. Repeat 2-3 times.

Pay Attention To Your Legs:

You will be logging a lot of miles when training and common issues are in your calf muscles and shins. I personally have issues with both. Try Rebecca's moves to work on these areas:

Strengthening Your Calf Muscles: The calf muscle is made up of two different muscles -- gastrocnemius and soleus muscles. There are two different types of exercises that will target each muscle. The standing calf raise will target the soleus muscle and the seated calf raise which will target both the soleus and gastrocnemius muscles. Perform both exercises to properly strengthen the calf.

• Standing Calf Raises: Find a stair and place both feet approximately hip width distance apart. An easy way to check your form is to make sure that your knees and hips are stacked over your ankles. Bring your toes to the edge of the stair and let the heels come off and lower to the floor. Press down in to the balls of your feet and raise your body up towards the sky. Lower back to the start position and repeat 15-20 reps, 2-3 times. A progression to this exercise is a single leg calf raise. Follow the same rules above but use only one leg at a time. Do not overdue it. Listen to your body and choose the number of reps accordingly. Feel free to add weight for an additional progression.
• Seated Calf Raises: Find a chair and have a seat. (or use a machine at the gym) Place both feet on the ground with your knees stacked above your ankles to ensure proper alignment. Sit up nice and tall and engage your core. Raise your heels off the floor coming on to the balls of your feet and return back to the floor. To make it more intense you can add additional weight on top of your thighs. Repeat 15-20 reps, 2-3 times.

Shin Splints: "If you are experiencing shin splints, ice and rest are best," says Heiberg. "Training through the pain is not a smart idea and can lead to further and more severe injuries." To keep those shins strong, try the below to help strengthen:

• Toe Crunches: Sit in a chair with feet on the floor. Use a dishtowel or any cloth and place on the ground in front of foot. Keep your heel on the ground and use your toes to grab the towel and pull in toward the foot. Flex the toes point the toes over and over until the towel begins to move and scrunch up toward the foot.
• Flex and Extend With Resistance: Sit down on the floor with legs extended in front of your body. Place a towel or resistance band around the bottom of one foot and pull lightly toward your body. Now point your toe away from the resistance. Repeat 15-20 reps, 1-2 times on each leg.
• Foot Pull-Ups: Usually there is a few inches of open space at the bottom of a couch. You'll need a space just like this for this exercise. While standing, take one foot and place just your toes underneath the couch. Pull your toes up toward the sky (flexing the foot) and hold for two seconds before releasing back to the start position. Do 10 reps, 2-3 times on each leg.