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November 30, 2020

Microfluidic system with cell-separating powers may unravel how novel pathogens attack

Filed under: Health — admin @ 8:58 pm

To develop effective therapeutics against pathogens, scientists need to first uncover how they attack host cells. An efficient way to conduct these investigations on an extensive scale is through high-speed screening tests called assays.

Researchers at Texas A&M University have invented a high-throughput cell separation method that can be used in conjunction with droplet microfluidics, a technique whereby tiny drops of fluid containing biological or other cargo can be moved precisely and at high speeds. Specifically, the researchers successfully isolated pathogens attached to host cells from those that were unattached within a single fluid droplet using an electric field.

“Other than cell separation, most biochemical assays have been successfully converted into droplet microfluidic systems that allow high-throughput testing,” said Arum Han, professor in the Department of Electrical and Computer Engineering and principal investigator of the project. “We have addressed that gap, and now cell separation can be done in a high-throughput manner within the droplet microfluidic platform. This new system certainly simplifies studying host-pathogen interactions, but it is also very useful for environmental microbiology or drug screening applications.”

The researchers reported their findings in the August issue of the journal Lab on a Chip.

Microfluidic devices consist of networks of micron-sized channels or tubes that allow for controlled movements of fluids. Recently, microfluidics using water-in-oil droplets have gained popularity for a wide range of biotechnological applications. These droplets, which are picoliters (or a million times less than a microliter) in volume, can be used as platforms for carrying out biological reactions or transporting biological materials. Millions of droplets within a single chip facilitate high-throughput experiments, saving not just laboratory space but the cost of chemical reagents and manual labor.

Biological assays can involve different cell types within a single droplet, which eventually need to be separated for subsequent analyses. This task is extremely challenging in a droplet microfluidic system, Han said.

“Getting cell separation within a tiny droplet is extremely difficult because, if you think about it, first, it’s a tiny 100-micron diameter droplet, and second, within this extremely tiny droplet, multiple cell types are all mixed together,” he said.

To develop the technology needed for cell separation, Han and his team chose a host-pathogen model system consisting of the salmonella bacteria and the human macrophage, a type of immune cell. When both these cell types are introduced within a droplet, some of the bacteria adhere to the macrophage cells. The goal of their experiments was to separate the salmonella that attached to the macrophage from the ones that did not.

For cell separation, Han and his team constructed two pairs of electrodes that generated an oscillating electric field in close proximity to the droplet containing the two cell types. Since the bacteria and the host cells have different shapes, sizes and electrical properties, they found that the electric field produced a different force on each cell type. This force resulted in the movement of one cell type at a time, separating the cells into two different locations within the droplet. To separate the mother droplet into two daughter droplets containing one type of cells, the researchers also made a downstream Y-shaped splitting junction.

Han said although these experiments were carried with a host and pathogen whose interaction is well-established, their new microfluidic system equipped with in-drop separation is most useful when the pathogenicity of bacterial species is unknown. He added that their technology enables quick, high-throughput screening in these situations and for other applications where cell separation is required.

“Liquid handling robotic hands can conduct millions of assays but are extremely costly. Droplet microfluidics can do the same in millions of droplets, much faster and much cheaper,” Han said. “We have now integrated cell separation technology into droplet microfluidic systems, allowing the precise manipulation of cells in droplets in a high-throughput manner, which was not possible before.”

Story Source:

Materials provided by Texas A&M University. Original written by Vandana Suresh. Note: Content may be edited for style and length.


How to Start Calisthenics Training

With the amount of information we’re exposed to, it”s easy to overcomplicate our training. When it comes to calisthenics, it appears to look unsafe because we see the end product from the best athletes, but calisthenics is for all levels.

There are various forms of calisthenics/bodyweight training that you can do, based on your goals.

It’s important to keep things simple. You need to ask yourself this question “Does my training match my goals?” I see many times that people aren’t training specifically for the goals they want.

They say they want apples, yet they are planting orange trees.

This article is meant to simplify calisthenics training, guide you from beginner to advanced, and show you how all levels can use the body as a paintbrush to create a masterpiece.

General Strength- Beginner to Intermediate

I know the temptation to advance as quickly as possible is significant, but it will only lead to injuries, massive weakness, burnout, and frustration.

If you haven’t done this style of training before, then start with the basics. Work on the big six:

  1. Pullups
  2. Dips
  3. Rows
  4. Pushups
  5. Handstands
  6. L-sit

These are the pillars of calisthenics training because they cover the muscle groups used in many advanced skills. Do this for 3-6 months.

It may seem long, but it is the quickest way to advance.

If you skip this vital stage in your development, you’ll still have to come back to it because the chinks in your armor will show, and progress will be slow.

During this phase, the aim is to learn your first pullup.

For example, get comfortable with doing 12 + reps. As you progress, begin implementing different variations of these moves in the free beginner calisthenics program, Bodyweight Strong.

Use this time to improve your mobility and flexibility so that it won’t restrict you later.

Keep in mind less is more. More time in the gym and more days of training will not make for better results.

As a beginner, train 2-4 days a week. One hour per session is enough time to put in good, quality work while allowing adequate time for your body to recover.

Specific Strength- Intermediate to Advanced

This is when you start to focus on specific goals like static skills, freestyling, and rings.

Choose 2-3 goals to focus on:

It really depends on what you want and where you want to take your training.

Design your program in 4-8 week blocks, with your overall training 3-6 days per week.

Mon Tues Wed Thurs Fri Sat Sun
High Intensity Low Intensity High Intensity Low Intensity High Intensity Rest Rest
Pulling Strength Handstand Balance Grip Pulling Strength Handstand Balance Core Pulling Strength    

For example, if your goal is the muscle-up and handstand pushups, each exercise you choose for your program should improve some aspect towards reaching those specific goals.

I see too many people trying to cover every movement pattern and work on every weakness.

Less is more. You can always change your focus in the next program.

Build Strength

The word strength is used too loosely in fitness, so let’s define it. When I mention strength, I refer to absolute strength as 1 rep max and maximal strength (85% to 90% of 1 RM).

The stronger you are, the more calisthenics skills you can do.

Understand that your body has three energy systems that it uses independently or simultaneously to contract your muscles.

  1. Creatine phosphate lasts 1-12 seconds and is used for high intensity and demanding tasks such as heavyweight or difficult bodyweight exercises that you can only do for low reps.
  2. The glycolysis and oxidative system are used for muscle building, conditioning, and endurance.
  3. The anaerobic system lasts for 10 seconds – 2 minutes. The aerobic system is low intensity and lasts for a long time. This is your endurance training or for daily tasks.

How to Start Calisthenics Training - Fitness, 1 rep max, Training, endurance training, bodyweight exercise, calisthenics, mobility, flexibility, rings, handstand, energy systems, static balance, pullups, handstand push up, rows, l-sit, hand strength, bodyweight workout

Strength training is taxing on the nervous system, requiring a minimum of 24 hours to recover between strength sessions.

  • Train 2-4 days per week.
  • Training your absolute strength to failure should be used sparingly to test your current level or gain that motivational boost.
  • You cannot train like this all the time because your nervous system will not recover between sessions, and it will ruin your progress.
  • Instead, train your maximal strength leaving 1 rep in reserve. If you know/ think that you can do 3 reps of an exercise max (e.g., muscle-ups), do 2 reps for all your sets.
  • This builds strength while not overtaxing the nervous system.
  • Train high sets in the 4-8 and 1-5 rep range.
  • For isometrics (during contraction, the muscles don’t noticeably change the length, and the affected joints don’t move), 1-12s.
  • Eccentrics (contraction caused by the muscle’s lengthening) 1-5 reps, each rep 7 seconds long.

Remember, if you feel the pump or burn in your muscles, you’re no longer training strength.

Build Muscle

Run from anyone who says, “You can’t build muscle with calisthenics.”

Your muscles don’t know the difference between bodyweight exercises, weights, or a table.

It can’t identify whether you’re picking up a 6 kg, 20 kg dumbbell, or bodyweight. Your body feels the resistance, intensity, and how taxing a movement is.

How does the training look? A rep range of 6-12 reps (working at 65-85% of 1 rep max) is the most effective way to stimulate muscle growth.

Instead of increasing the weight, you increase the difficulty of the bodyweight exercises.

Choose exercises that are challenging to you in this rep range.

When pullups become easy, do a harder variation such as close-grip pullups. Utilize the same muscle-building techniques you would with weights such as mechanical tension, eccentric damage, metabolic stress, push-pull splits, or drop sets.

The current culture wants to create a rivalry between calisthenics and weights when the reality is you can use both.

Gymnastics is a bodyweight sport, and they utilize weights in their training.

Many sports, football, basketball, athletics, use weights to improve performance, calisthenics is the same.

  • Doing weighted calisthenics, such as weighted pull-ups and weighted dips, is a great way to build strength and muscle.
  • Bodyweight exercises and weights are great for training compound movements (multiple muscle groups and joints).
  • There’s a wide variety of isolation exercises (multiple muscle groups and one joint). With isolation exercise, you can target certain muscles, which is great for improving aesthetics.

The lower-body is naturally powerful, so bodyweight training can only go so far. That’s why weighted squats, deadlifts, hip thrusts are excellent for building muscle.

Match Training to Goals

I always say there’s no perfect way to train. It depends on your abilities and goals.

Make sure your training matches your goals, and train specifically with them in mind.

Train like a powerlifter if you want to do those advanced calisthenics skills.

Train like a bodybuilder if you want to be in the best shape of your life.

Train like an athlete if you want to be crazy fit or do freestyling.


Salut raises $1.25M for its virtual fitness service – Yahoo Finance Australia

Filed under: Fitness — admin @ 5:16 pm


Biopsy Devices Market Research Report by Product, by Technique, by Application, by End-user – Global Forecast to 2025 – Cumulative Impact of COVID-19

Biopsy Devices Market Research Report by Product (Localization Wires, Needle-based Biopsy Instruments, and Procedure Trays), by Technique (MRI-guided Biopsy, Stereotactic-guided Biopsy, and Ultrasound-guided Biopsy), by Application, by End-user – Global Forecast to 2025 – Cumulative Impact of COVID-19New York, Dec. 01, 2020 (GLOBE NEWSWIRE) — announces the release of the report “Biopsy Devices Market Research Report by Product, by Technique, by Application, by End-user – Global Forecast to 2025 – Cumulative Impact of COVID-19” – The Global Biopsy Devices Market is expected to grow from USD 2,016.91 Million in 2019 to USD 3,111.69 Million by the end of 2025 at a Compound Annual Growth Rate (CAGR) of 7.49%. Market Segmentation & Coverage: This research report categorizes the Biopsy Devices to forecast the revenues and analyze the trends in each of the following sub-markets: Based on Product, the Biopsy Devices Market studied across Localization Wires, Needle-based Biopsy Instruments, and Procedure Trays. The Needle-based Biopsy Instruments further studied across Core Biopsy Devices and Vacuum-assisted Biopsy Devices. Based on Technique, the Biopsy Devices Market studied across MRI-guided Biopsy, Stereotactic-guided Biopsy, and Ultrasound-guided Biopsy. Based on Application, the Biopsy Devices Market studied across Breast Biopsy, Colorectal Biopsy, Lung Biopsy, and Prostate Biopsy. Based on End-user, the Biopsy Devices Market studied across Academic and Research Institutes, Diagnostic and Imaging Centers, and Hospitals. Based on Geography, the Biopsy Devices Market studied across Americas, Asia-Pacific, and Europe, Middle East & Africa. The Americas region surveyed across Argentina, Brazil, Canada, Mexico, and United States. The Asia-Pacific region surveyed across Australia, China, India, Indonesia, Japan, Malaysia, Philippines, South Korea, and Thailand. The Europe, Middle East & Africa region surveyed across France, Germany, Italy, Netherlands, Qatar, Russia, Saudi Arabia, South Africa, Spain, United Arab Emirates, and United Kingdom. Company Usability Profiles: The report deeply explores the recent significant developments by the leading vendors and innovation profiles in the Global Biopsy Devices Market including Angiotech Pharmaceuticals, Inc., Argon Medical Devices, Inc., B. Braun Melsungen AG, Becton, Dickinson and Company, Boston Scientific Corporation, C. R. Bard, Inc., Cardinal Health, Inc., Cook Group Incorporated, Creganna, Devicor Medical Products, Inc., DTR Medical Ltd, Focal Therapeutics, Inc., Fujifilm Holdings Corporation, Gallini S.r.l., Hologic, INC., Inrad, Inc., Integra LifeSciences Corporation, Leica Biosystems, Medtronic PLC, Olympus Corporation, Precision Biopsy, LLC, Scion Medical Technologies, LLC, and TSK Laboratory Europe BV. FPNV Positioning Matrix: The FPNV Positioning Matrix evaluates and categorizes the vendors in the Biopsy Devices Market on the basis of Business Strategy (Business Growth, Industry Coverage, Financial Viability, and Channel Support) and Product Satisfaction (Value for Money, Ease of Use, Product Features, and Customer Support) that aids businesses in better decision making and understanding the competitive landscape. Competitive Strategic Window: The Competitive Strategic Window analyses the competitive landscape in terms of markets, applications, and geographies. The Competitive Strategic Window helps the vendor define an alignment or fit between their capabilities and opportunities for future growth prospects. During a forecast period, it defines the optimal or favorable fit for the vendors to adopt successive merger and acquisition strategies, geography expansion, research & development, and new product introduction strategies to execute further business expansion and growth. Cumulative Impact of COVID-19: COVID-19 is an incomparable global public health emergency that has affected almost every industry, so for and, the long-term effects projected to impact the industry growth during the forecast period. Our ongoing research amplifies our research framework to ensure the inclusion of underlaying COVID-19 issues and potential paths forward. The report is delivering insights on COVID-19 considering the changes in consumer behavior and demand, purchasing patterns, re-routing of the supply chain, dynamics of current market forces, and the significant interventions of governments. The updated study provides insights, analysis, estimations, and forecast, considering the COVID-19 impact on the market. The report provides insights on the following pointers: 1\. Market Penetration: Provides comprehensive information on the market offered by the key players 2\. Market Development: Provides in-depth information about lucrative emerging markets and analyzes the markets 3\. Market Diversification: Provides detailed information about new product launches, untapped geographies, recent developments, and investments 4\. Competitive Assessment & Intelligence: Provides an exhaustive assessment of market shares, strategies, products, and manufacturing capabilities of the leading players 5\. Product Development & Innovation: Provides intelligent insights on future technologies, R&D activities, and new product developments The report answers questions such as: 1\. What is the market size and forecast of the Global Biopsy Devices Market? 2\. What are the inhibiting factors and impact of COVID-19 shaping the Global Biopsy Devices Market during the forecast period? 3\. Which are the products/segments/applications/areas to invest in over the forecast period in the Global Biopsy Devices Market? 4\. What is the competitive strategic window for opportunities in the Global Biopsy Devices Market? 5\. What are the technology trends and regulatory frameworks in the Global Biopsy Devices Market? 6\. What are the modes and strategic moves considered suitable for entering the Global Biopsy Devices Market? Read the full report: About Reportlinker ReportLinker is an award-winning market research solution. Reportlinker finds and organizes the latest industry data so you get all the market research you need – instantly, in one place. __________________________ CONTACT: Clare: US: (339)-368-6001 Intl: +1 339-368-6001


Gruesome injury in sickening MMA trendNo love lost before their fight.

Filed under: Outdoors — admin @ 11:49 am

A previously unthinkable injury has once again rocked the MMA world with a third fighter in just over a month suffering a torn ear.

While most fighters have cauliflower ears, they might have to focus on more protection on the side of their heads after the latest instance of the horror injury.

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First happening to Johnny Campbell in Taura MMA 10 on October 23, the most high profile instance came in the UFC Las Vegas 13 card when debutant Ramiz Brahimaj suffered the horrific injury.

But the latest is arguably the most confronting, happening in Polish MMA promotion Fight Exclusive Night in Lodz, Poland.

Fighting in the co-main event for FEN 31, Pawel Trybala and Lukasz Borowski had no love lost in their light heavyweight clash.

At the weigh in, the pair had to be dragged apart after Borowski held up a nappy in the face of Trybala.

But the fight ended early in the second round when the referee realised Borowski’s ear was hanging off his head, quickly calling off the fight as blood gushed from the injury.

Trybala was awarded the win as a KO/TKO, ear injury, improving his record to 7-3, as Borowski fell to 4-9.

WARNING: Graphic images below

The injury has left even the most seasoned fighters stunned.

Speaking during the Brahimaj injury against Max Griffin in UFC Las Vegas 13, two-time bantamweight champion Dominick Cruz was left floored by the ugly injury.

“His ear is literally falling off his head right now,” Cruz said. “Mind-blowing. That’s how dangerous this is, it’s not a game what we’re doing here.”

One thing this shows, MMA fighters are not mucking around.


How to look after your joints in your 40s, 50s, 60s

Filed under: Fitness — Tags: — admin @ 3:11 am

We all want to wake up with a little spring in our step – but sometimes, prioritising our health and wellbeing keeps falling off that never-ending to-do list.

However, there’s a strong case for taking a little time to get familiar with your joints and giving them a little more TLC. In fact, joint health is a crucial – and often underrated – part of maintaining optimal wellbeing at any age.

“The joints should be able to move smoothly through their available movement, and the muscles around the joints should be strong enough to support the activities the joints need to perform,” explains physiotherapist Michael Dermansky.

One factor that supports everyday tasks you do, from walking up stairs to playing with the kids and grandkids, or doing that cycling tour of the Pyrenees you’ve been dreaming of, is good joint health. 

“If the joints don’t move properly and the muscles are not strong enough, it puts more load on joint surfaces, which may cause joint pain as a result,” says Dermansky.

“This becomes a vicious cycle – as you do less due to pain, it reduces the normal movement of the joints, the muscles become weaker and the tasks become harder. Joint health really affects our quality of life as we get older.” 

Here’s how you can support your joints today for a healthier future (even if you’re still a spring chicken). 


In your 40s

It’s common to see the beginnings of joint niggles now. “It may be the first time you feel a bit sore when you get out of the car,” says Dermansky.

These first niggles are, he says, often a sign to do something about it. “If you hurt your back in your 20s and 30s, you go to your physio, chiro or osteo for a few sessions, and don’t worry about it again. Your 40s is when you usually realise that the problem really didn’t get fixed and you need to work out what’s really going on,” explains Dermansky.

“The answer is usually that there is only minimal joint damage, but the strength and muscle support has slowly and quietly deteriorated over time, due to lifestyle.”

In your 50s

If you haven’t been paying attention in your 40s, this decade is typically when joint wear and tear and muscle weakness begins to progress further.

According to Dermansky, “It’s important to note that joint and muscle changes at this stage are less likely due to age, but often related to lifestyle choices and circumstances which you may be able to change. The most common joint problem areas are the back, hips, knees and neck. You can, in many cases, still do something about it by making the area stronger.” 

In your 60s

“Into your 60s and beyond, unfortunately, joint issues can linger,” he says. 

This can compromise your joint mechanics. But one of many things you can do is apply some guided exercises, under the supervision of a health professional.

Need better moving joints? Choose Blackmores Joint Formula Advanced to relieve symptoms of mild osteoarthritis and maintain joint health. Head to for more information.



November 29, 2020

Health & Fitness: Using HIIT to improve fitness – Newcastle Herald

Filed under: Fitness — admin @ 10:30 pm


‘Priceless’: Sweet moment wins heartsShe’s showing she’s still got the ring, Warnie.

Filed under: Outdoors — admin @ 11:38 am

In the heat of battle on the field, things can often get tense and testy for players and spectators alike.

But during the second ODI between Australian and India, a couple in the crowd gave a reminder that love conquers all as an Indian fan proposed to an Aussie fan in a sweet moment.

Even better, she said yes.

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The young lady covered her face as she accepted the ring from her now fiance.

“Well, here we go,” Adam Gilchrist said in commentary. “Please say yes, please say yes.

“It’s always a risky play isn’t it,” he added. “Who said there’s a fierce rivalry between Australia and India.”

The pair played up to the crowd, waving and fist pumping for the cheering spectators.

Even Glenn Maxwell was clapping from the field.

Shane Warne was a bit more pessimistic about the event.

“I reckon he said ‘look, even if you don’t want to, say yes on camera and then we can walk off and you can throw it back at me if you want but just don’t let me down on live TV’,” he laughed.

Mark Howard added: “Congratulations to the happy couple”.

And the commentators weren’t the only ones with social media falling for the sweet moment.

ABC sports reporter Chloe Hart tweeted: “What a proposal. Maxwells smile was priceless too”.

Journalist Chloe-Amanda Bailey joked: “WHAT? That is my dream. Someone just propose to me in the stands while India plays Australia in an ODI. Is that too much to ask?” before adding “Between you and me, please no one ever propose to me in public”.

Congratulations to the happy couple.

On the field, the match was in the balance with India chasing 390 to win after a stunning performance from Australia, led by Steve Smith’s 100 off 62 balls.


Technogym secures agreement with Fitness Time to supply equipment and digital solutions for 138 clubs and 70 new openings – Australasian Leisure Management

Filed under: Fitness — admin @ 6:54 am

Technogym has announced they have signed an exclusive agreement with Fitness Time – the largest fitness club chain in Saudi Arabia and the United Arab Emirates (UAE)- for US$50 million over five years, to supply its state-of-the-art equipment and digital solutions.

Fitness Time has more than 2600 employees and 138 active clubs and a pipeline of at least 70 new openings in the next five years.

Fitness Time facilities will feature Technogym’s products and digital solutions, such as Artis Line – Technogym’s unique connected smart equipment range dedicated to cardio and strength training that joins ease-of-use and comfort with the highest level of performance and user engagement – and Excite Line Treadmills, Varios and Bikes. To offer their members the possibility to “train like an athlete”, Fitness Time have chosen Skill Line created thanks to Technogym’s experience as official supplier to the Olympics and to the best athletes in the world.

The cooperation of the two leading brands – that share the same mission: to steer society towards a healthier and wellness lifestyle and encourage people to move more regularly – will define a new standard for the industry in Saudi Arabia. This partnership will allow Fitness Time to consolidate its leadership both in terms of accessibility and level of innovation and will provide a platform for Technogym to be the leading fitness equipment and digital technology brand in the region.

Leejam Sports Company (the Owner and operator of Fitness Time Clubs) Chief Executive Justin Musgrove advises “we are delighted to be partnering with Technogym in what we consider to be the very best in Fitness Equipment and Technology. Fitness Time sets a new benchmark for quality and value, with its mission to be the best and favourite Health Club chain in the region.”

Technogym founder and Chief Executive, Nerio Alessandri adds “on behalf of the entire Technogym team we are really proud of this partnership with a leading brand like Fitness Time that is not only contributing to elevate the level of innovation in the industry but also shares with us the social mission of promoting wellness as an opportunity to create a better world based on people’s health. Business wise, this partnership means a lot to us and will allow to consolidate and further strengthen Technogym leadership in a fast growing area like Middle East, both in connected smart equipment and digital technologies.”

Image top: Fitness Time Saudi Arabia and image above Technogym’s Excite Line Treadmills

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November 28, 2020

Hot weather makes you a jerk — but here’s how to beat the heat, according to the experts

Filed under: Fitness — Tags: — admin @ 11:11 pm

Summer heatwaves suck, but there are tricks that’ll help you pull through.

Ever stumble home at the end of a boiling day feeling like you literally have no f—-s left to give about your fellow humans? Blame the heat — high temperatures bring on bad attitudes.

That was proven in av2017 paper published in the European Journal of Social Psychology, which determined hot weather makes people less “prosocial”, or less willing to assist others.

The research, conducted out of Lehigh University in Pennsylvania, found uncomfortable heat makes shop assistants significantly less helpful, and people less inclined to do favours for a charity.

Even thinking about exposure to uncomfortable heat made the study’s subjects more fatigued and less positive, cutting the likelihood they’d help others.

So as well as making you uncomfortable, heat might make you less pleasant to be around. That’s bad news for anyone facing down a heatwave, but the good news is there are expert tips on keeping cool.

Cool your home

Kevin Lomas, a Loughborough University professor who has studied overheating in homes, offers a no-nonsense solution: shut your curtains and windows during the day, and open them up at night.

“If you allow sunlight to beam in all day the heat … becomes trapped in furniture raising the temperature inside your home by up to 4c,” he said in a statement during the peak of the English summer.

“It’s the equivalent of having a 1Kw or 2Kw electric fire going.”

Stay hydrated

Obviously, it’s important to drink plenty of water during the heat — but it’s not the only way to stay hydrated.

“There are some great foods that you can give your children to help boost their water intake on hot days,” said Loughborough psychologist Dr Emma Haycraft.

“Fruits, such as strawberries, raspberries, blackberries and watermelon all contain lots of water and are a summery, healthy snack.”

She added that ice cubes and ice lollies made from fruit and vegetables can replace cups of water, and that foods such as yoghurt — which is more than 80 per cent water — can also keep fluids high.

RELATED: How to eat water: 15 of the most hydrating fruits and veggies

How to sleep in the heat

Enduring baking nights is near impossible because your brain has to work so hard to keep your body temperature under control that it keeps inadvertently waking you up.

“If people are struggling to sleep in the heat, some helpful actions can be to make sure you’re sleeping in lightweight cotton instead of nylon, and try to get some air circulation by using a fan or opening a window,” Professor David Hillman from the Sleep Health Foundation told 9Honey Coach.

“Remember your body cools itself best with air movement and moisture – that’s evaporative heat loss – so having air circulating in your bedroom and over your sweat helps.”

Click here for more advice on sleeping through hot nights (and why sleeping naked might not cool you down).

RELATED: How a hot water bottle can keep you cool while you sleep this summer

How to exercise in the heat

Heat makes us sluggish, but that’s no excuse for skipping physical activity — you just have to be smart about how you do it.

For starters, if you regularly go for a jog during your lunch break, switch to early mornings or late evenings, and slow down from your usual pace. If you don’t, you’re at risk of heat stroke.

You’ll also need to keep up your intake of water and electrolytes as temperatures soar, but there are also some less-obvious tricks that will beat the heat.

“As well as keeping hydrated, using ice vests or putting ice cubes under your hat or down your sports bra can help to keep your body cool,” advanced sports dietitian Ali Patterson told 9Honey Coach.

“Keeping your core body temperature as cool as possible is important during hot training sessions.”

RELATED: Five hot weather workout tweaks to dodge heat stroke

Take a Pilates class in less than 15 minutes with Coach fitness instructors Dani Pinkus and Sam Downing:

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Fixing bed sheets / Joey falling asleep on the toilet in Friends

Too hot to sleep? Here’s five tricks to try


How to Build a Brand in the Fitness Industry

Our guest is Andrew Coates. Andrew is a coach, writer, and podcast host. He works with athletes and gen-pop clients with a focus on education and enjoyment.

This means their training, diet, and lifestyle are sustainable for long-term progress. 

In recent years, Andrew has successfully branched out to become a prolific content creator. In this episode, we discuss how he juggles coaching 35+ hours a week with weekly podcast episodes, writing articles, and posting on social media daily. We also explore how this has opened up multiple opportunities for him.

If you are interested in expanding your impact within the fitness industry and want practical tips to help you achieve it, this episode is a goldmine.

You can also find this podcast sitting on top of all my other Six Pack of Knowledge podcasts (curated discussions with the greatest hypertrophy experts on the planet).

Or look for Breaking Muscle’s channel and podcasts on the following services: iTunesSpotify, YouTube, Stitcher, PlayerFM, PodBean.


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