James Brayshaw will replace AFL commentary legend Bruce McAvaney on Friday night footy after the voice of the sport called an end to his incredible career.
The Channel 7 commentator has called more than 1000 AFL games, 20 grand finals and is one of the most iconic broadcasters in Australian sport, across horse racing and Olympics coverage.
Speaking to 7 News, McAvaney revealed that he has reached the point in his career that he wanted to step back from some of his commitments, with Richmond’s win in the 2020 AFL Grand Final the last call of his legendary career.
“I felt like I got to a stage in my career where I had to reduce my workload,” Bruce told 7NEWS.
“I’m going to miss it enormously, I just visualise when Richmond and Carlton run out there in round one, and the ball is bounced, I’m going to climb a wall somewhere.
“I’m going to have to move on and just be a fan like everybody else.”
McAvaney has had health issues in the past as well, revealing in 2017 he was fighting leukeamia, but maintained it wasn’t the reason he was stepping back from the AFL coverage.
He has revealed he will continue horseracing and Olympic Games commitments at the rescheduled Tokyo Olympics.
“(I’m) certainly not anything close to retirement, it’s just a new phase, where I cut back slightly, and anything I’m asked to do at Seven I’m going to do with the same enthusiasm and same commitment,” he explained.
“I still feel like there’s a bright future, in a ridiculous way I feel like I haven’t reached my potential, I still want to get better, and that’s what I’m hoping to do over the next few years.
“For those that like my on air they’re still going to see me, for those that say shoosh, bad luck.”
Speaking to the Heald Sun, McAvaney said the reason he decided to give away the AFL commentary came after reflection of the 2020 season, one of the most difficult in the sport’s history.
“It might have been a walk on the beach with Annie and the dog (where he reached the decision) … it might have just been the combination of a few weeks of slowing down (late last year), having a think and saying to myself, ‘Where do I want to be in terms of a well-rounded life in two or three years?’,” he said.
“I am going to be 68 this year … it was an opportune time to have a talk to my wife Annie, and to ‘Lewy’ (Martin) and it was about, ‘How are we going to navigate the next few years?’ Something had to give.”
But while the criticisms will always come for those who are in the spotlight across five decades McAvaney’s role as one of the great voices of Australian sport have seen an outpouring of tributes despite the fact he will continue to commentate.
The Herald Sun’s Glenn McFarlane tweeted: “Such a remarkable career … with more to come. Very privileged to have spoken to Bruce McAvaney about his decision to bring an end to his AFL calling career. He won’t be lost to channel 7. Will still be involved in racing and Olympics.”
The Age’s Daniel Cherny wrote: “The AFL wasn’t even called the AFL the last time Seven broadcast a season of football without Bruce McAvaney calling the game. It will not be the same.”
Netball star turned AFLW player and Fox Footy’s Bounce host Sharni Layton took to Facebook for a tribute.
“Onya Brucey. What a legend and such an honour to have met such an infamous voice of sport and our game. Thanks for all you have brought. We are so lucky to have had you! Enjoy your well earned retirement Bruce McAvaney,” she wrote.
ABC news journalist Sam Wilkinson tweeted: “There’s an art to sports commentary that Bruce McAvaney instinctively got. I can’t think of anyone else in the Seven’s AFL booth now that can do what he did. It’s all overly chummy, former players who think screaming at the big moments is the key to a good call.”
THIS is an iso-trend that looks set to stick around and keep pushing people to their physical limits in the comforts of home. People were almost three times more likely to meet national guidelines for exercise and muscle strength if they used digital fitness platforms with restricted access to gyms and personal trainers, a new Deakin University study has found. This rate was almost four times more likely among teenagers using online workouts. Gym owners in Ballarat who turned up online offerings in the past year said this was an element set to stay in the fitness world. Ballarat Body and Soul Genesis owner Mel Tempest said hybrid gym memberships had already become a big deal in the United States, allowing members a chance to access online and onsite classes. Her gym had a limited period classes offered by Les Mills but gained strong traction via Facebook live classes, that fired up again during Victoria’s snap lockdown this month. They moved to closed group live streaming to promote privacy and strengthen connections within the gym’s community. “The feedback we got from a lot of women saying they enjoyed having Mel in their living room still when the gyms were closed,” Ms Tempest said. “We still have heaps of ladies doing online classes who haven’t come back into the gym yet. A lot of people hired or purchased second-hand equipment from us.” Ms Tempest said this online fitness was an increasingly competitive market. A lot of younger people tended to follow major Instagram influencers, in which Ms Tempest said the danger was often these were sponsored but not qualified professionals. Others turned to fitness brand names like Tiffiny Hall’s TiffXO and 28 By Sam Wood. Ms Tempest found most Ballarat people aged over-35 tended to be more interested in supporting local business. Technology was also there for community gyms to keep pace. Wearable technology linked in with programs can allow instructors, like Ms Tempest, to monitor people’s heart rates and fitness statistics should they opt in when working out at home. This can allow instructors to better tailor classes. IN OTHER NEWS Absolute Yoga and Pilates owner Tracey Hargreaves said the uptake for online yoga, Pilates and barre classes was “awesome” the past year. Ms Hargreaves’ gym had launched online classes before the pandemic hit, which she said helped in the fast need to adapt in restrictions. While her gym has scaled back some online classes, Ms Hargreaves said online was still an important component to her business. “It’s been interesting in personal preference. Some people just want face-to-face, for others online is s convenient for them,” Ms Hargreaves said. “We had lots of regulars who were trying classes they wouldn’t do before because they would’ve felt self-conscious.” Ms Hargreaves said her members also appreciated hearing Australian accents and seeing familiar people guide them in classes. Deakin’s ‘Our Life at Home’ study lead Kate Parker said social media and video platforms were appealing because they were often free to use, readily accessible and presented a broad range of exercise options. “We found that women and adults in paid employment were more likely to use digital platforms for exercise,” Dr Parker said. “This probably reflects the types of activities more commonly used by women, such as yoga and dance, are very adaptable to online environments and are accessible any time of the day or night and regardless of the weather.” Dr Parker said the study results offered great opportunities for government and other organisations in promotion and education in physical activity to the general public. Our team of local journalists work hard to provide local, up-to-date news to the Ballarat community. This is how you can continue to access our trusted content: If you are seeing this message you are a loyal digital subscriber to The Courier, as we made this story available only to subscribers. Thank you very much for your support and allowing us to continue telling Ballarat’s story. We appreciate your support of journalism in our great city.
THIS is an iso-trend that looks set to stick around and keep pushing people to their physical limits in the comforts of home.
People were almost three times more likely to meet national guidelines for exercise and muscle strength if they used digital fitness platforms with restricted access to gyms and personal trainers, a new Deakin University study has found. This rate was almost four times more likely among teenagers using online workouts.
Gym owners in Ballarat who turned up online offerings in the past year said this was an element set to stay in the fitness world.
Ballarat Body and Soul Genesis owner Mel Tempest said hybrid gym memberships had already become a big deal in the United States, allowing members a chance to access online and onsite classes.
Her gym had a limited period classes offered by Les Mills but gained strong traction via Facebook live classes, that fired up again during Victoria’s snap lockdown this month. They moved to closed group live streaming to promote privacy and strengthen connections within the gym’s community.
Online classes will be something people always have in their life now. You can have that choice of being in a club or doing a work-out at home.
Mel Tempest, Ballarat Body and Soul Genesis owner
“The feedback we got from a lot of women saying they enjoyed having Mel in their living room still when the gyms were closed,” Ms Tempest said. “We still have heaps of ladies doing online classes who haven’t come back into the gym yet. A lot of people hired or purchased second-hand equipment from us.”
Ms Tempest said this online fitness was an increasingly competitive market.
A lot of younger people tended to follow major Instagram influencers, in which Ms Tempest said the danger was often these were sponsored but not qualified professionals. Others turned to fitness brand names like Tiffiny Hall’s TiffXO and 28 By Sam Wood.
Ms Tempest found most Ballarat people aged over-35 tended to be more interested in supporting local business.
Technology was also there for community gyms to keep pace. Wearable technology linked in with programs can allow instructors, like Ms Tempest, to monitor people’s heart rates and fitness statistics should they opt in when working out at home. This can allow instructors to better tailor classes.
IN OTHER NEWS
Absolute Yoga and Pilates owner Tracey Hargreaves said the uptake for online yoga, Pilates and barre classes was “awesome” the past year. Ms Hargreaves’ gym had launched online classes before the pandemic hit, which she said helped in the fast need to adapt in restrictions.
While her gym has scaled back some online classes, Ms Hargreaves said online was still an important component to her business.
“It’s been interesting in personal preference. Some people just want face-to-face, for others online is s convenient for them,” Ms Hargreaves said. “We had lots of regulars who were trying classes they wouldn’t do before because they would’ve felt self-conscious.”
Ms Hargreaves said her members also appreciated hearing Australian accents and seeing familiar people guide them in classes.
Deakin’s ‘Our Life at Home’ study lead Kate Parker said social media and video platforms were appealing because they were often free to use, readily accessible and presented a broad range of exercise options.
“We found that women and adults in paid employment were more likely to use digital platforms for exercise,” Dr Parker said. “This probably reflects the types of activities more commonly used by women, such as yoga and dance, are very adaptable to online environments and are accessible any time of the day or night and regardless of the weather.”
Dr Parker said the study results offered great opportunities for government and other organisations in promotion and education in physical activity to the general public.
Our team of local journalists work hard to provide local, up-to-date news to the Ballarat community. This is how you can continue to access our trusted content:
If you are seeing this message you are a loyal digital subscriber to The Courier, as we made this story available only to subscribers. Thank you very much for your support and allowing us to continue telling Ballarat’s story. We appreciate your support of journalism in our great city.
The Nigerian centre is blowing up around the world right now after a viral video showed off his insane basketball frame.
At 7ft 9inch, Adegoke, is already more than 7cm taller than the tallest players to ever play in the NBA. He is also a teenager — but that’s where the mystery begins.
The prodigy became an instant online star when video of him working out in the gym with coaches during a youth talent development camp in Dubai left jaws dropping all over the world.
The video shows Adegoke, who even refers to himself as “Big Naija”, moving with surprising agility for someone who can dunk with both feet on the ground.
The video was shared by NBA legend Shaquille O’Neal recently — and it means Adegoke’s life will never be the same again.
Not surprisingly, his hoop skills have been completely overshadowed by the sheer terror of his hight.
He shared a video to Instagram recently showing him dunking easily with both feet on the ground, looking like an optical illusion next to a teammate, claimed to measure a full 1.68m.
The teammate looks like an infant compared to the might of Adegoke. He is pure cheat code.
The video of Adegoke in the gym has attracted even more interest across American news websites.
However, the interest has come hand in hand with scepticism and intrigue about the NBA prospect’s background.
He remains a prospective college basketball talent, according to some reports, but is also reported to be a 21-year-old according to some unclear reports from his early teenage dates.
Adegoke has repeatedly joked about the interest in his age, but has never been able to prove in public he is 18-years-old as has been claimed.
In 2016 a report from Nigeria claimed Adegoke was already 17-years-old and was 2.18m tall at the time. The report claims he was a student of a sports high school academy in Lagos and needed help to fund his tuition after leaving school for a brief period.
However, Adegoke has reportedly continued to claim he is still a teenager, having played in the MPAC Elite Youth League in Dubai this year.
He is still training with the MPAC Sports UAE system ad his next career move remains unclear.
If he does make it to play professional basketball in the United States he will become the joint-record holder with China’s Sun Mingming, who ended up playing for the Harlem Globetrotters.
While he has been overlooked by American scouts thus far, Adegoke would create a new record as the tallest player to ever play in the NBA should he prove the doubters wrong and end up in the biggest basketball league on the planet.
Yao Ming and Manute Bol currently share the record for the highest players ever seen in the NBA at 2.29m.
I love working out, but I’ll be honest: It’s tough to stay motivated while exercising without the right equipment. Sure, you can always just use your body weight or do some cardio — but there are many cheap fitness products on Amazon that make working out way more fun and effective. Plus, so many people are calling them their most amazing finds of the year.
Think of it this way: You could do tons of push-ups and jumping jacks without any gear, but you might get bored — and you won’t continue to challenge different muscle groups. Adding in tools like push-up handles forces you to engage different muscle groups to maximize the effects of all those push-ups. Even grabbing an upper-body bar will help to work your entire body, but without so much strain on your wrists.
That’s just one example, though. There are tons of great workout devices on Amazon that add more challenge and resistance to your workout for every single muscle group and activity. And the best part? They don’t cost a fortune. Even something as simple as a resistance band kit that costs less than $20 can add so much to your exercise routine — and customers can’t get enough of it. One person even wrote, “I love these bands! They are perfect for at home workouts and I also use them for stretching my legs before a run.”
If you aren’t sure exactly which gear you need, it’s always best to check out what reviewers are saying. The following affordable fitness products have tons of rave reviews so you can feel confident clicking “Add to Cart” to upgrade your home gym.
1
This Weighted Jump Rope That’s Also Cordless (Seriously)
There are a million reasons to love this cordless jump rope, the first being that you don’t have to actually jump rope to get in a good workout. Instead of messing with cords that tangle or disrupting your flow when you inevitably bump into the rope, this jump rope gives you the same high-intensity workout without the cord. It features 270-gram weights on each end, which comes out to a little more than a half-pound each. And with the memory foam handles, you can jump for twice as long in total comfort.
Positive Amazon review: “This is great if you are not that great at jumping rope but want to add it to your workout. The handles are easy to hold and the weight makes it feel like it has a long cord. You don’t even know you are not actually skipping over the rope.”
2
These Foam Yoga Blocks For More Intense Stretches
Over 13,000 reviewers swear by these yoga blocks, whether they’re advanced yogis or new to the practice. These blocks are made from dense EVA foam that’s super lightweight, so you can easily move them around during your workout. They also feature non-slip surfaces, and you can prop them up in three different ways to find the best height and support for your poses. Plus, for only $11, they’re a steal.
Positive Amazon review: “I’ve never used yoga blocks before, but realized they could help prop me up as I gradually work towards my splits. These are perfect. Sturdy to do the trick, while also being just soft enough to be easy on the body. Would definitely recommend.”
3
This Yoga Ball That Works Your Core While You Sit
This heavy-duty yoga ball is so versatile, you’ll never run out of ways to work out with it. It features a super thick plastic shell that’s virtually invincible, no matter how much you sit, bounce, plank, or roll. While you can use it to amp up the level of resistance for your planks and push-ups, you can also get in a workout by literally just sitting on it. In fact, sitting on this ball forces you to engage your ab muscles, so you can work your core even while you’re watching your favorite TV show.
Positive Amazon review: “This ball has been amazing, I can do light exercises while sitting at my desk I can also use it to stretch out. I like it so much I’m considering getting one for at home as well.”
4
A Thigh Master That’ll Help Give You Quads Of Steel
Many versions of this Thigh Master have been around for a long time because they really work. This one by Fit2Live features a tightly coiled spring between the two padded bars, which gives it all the resistance you need to tone your thighs from every angle. You can place it between your inner thighs to work your quads from anywhere, or you can squeeze it between your forearms to work your chest and upper back for full-body strength training.
Positive Amazon review: “My God this product is nice… it is smaller and easier to use than the name brand! This gives one a much better and faster workout. The strength on this thigh toner is incredible, especially for the price. I could not help but remove it from the box and use it right away.”
5
This Fitness Set That Comes With Multiple Sliders & Bands
This core-training set has everything you need to sneak in a workout at home. It comes with four dual-side sliders, each of which can be used on carpet or hard floors with ease. While these lightweight sliders are meant for your feet (so you can slide during core exercises), some reviewers have also used them for added challenge during for their upper body. On top of that, this set also comes with five resistance bands of varying degrees to work your glutes, hamstrings, chest, and more.
Positive Amazon review: “I must say, they work very well. I have hardwood floors, and the core sliders glided over the wood – which is not polished – perfectly. I was amazed and quite satisfied, too. […] Now I have some other workouts to do when I don’t feel up to doing HIIT.”
6
This Pilates Ring That Adds Resistance To Your Workout
If you love in-studio sculpting classes, this Pilates ring as a must-have accessory. At 12-inches in diameter and weighing less than 1 pound, this ring seems like it may not make that much of a difference — but as one reviewer wrote, “It provides a good amount of resistance.” Many customers love to follow along with the included exercise guide to strengthen and tone their abs, thighs, and glutes as much as they want to.
Positive Amazon review: “This has been a great and cheap addition to my at home Pilates workouts. It’s light, but very well made and very easy to toss in a suitcase for Pilates sessions on the go.”
7
These Compression Sleeves To Help Protect Your Knees
These ergonomic sleeves can help protect your knees when you’re doing dynamic movements. Each one covers your entire knee and feature a specially designed “pocket” at the kneecap to cradle your knee while you work out. They’re also made from flexible fabric that features high-compression technology to help keep your entire leg in alignment, staving off potential injury and sore muscles. As one reviewers wrote, “These sleeves do everything they advertise and more.”
Positive Amazon review: “These are incredible! I’ve had several other elastic type knee braces, braces with cable side supports, and even have some that have a metal hinge. However, these are now my favorite knee braces! Bar none! They are super supportive, are actually ‘cool’ as they breathe well, and I’ve had them for a little over a week.”
8
The Cushiony, Double-Sided Yoga Mat With An Anti-Slip Grip
Not only is this yoga mat super affordable, but it’s made from environmentally-friendly TPE materials. The TPE offers plenty of flexibility so you can easily roll it up and take it on the go, yet it’s also really durable so it’ll hold up well to wear and tear. On top of that, both sizes of this mat feature a slightly different texture, so you can decide which feels best under your feet. Either way, the anti-slip grip will help prevent you and this mat from sliding around during your practice.
Positive Amazon review: “I have had a few different mats for yoga/pilates etc before and this one is probably the best. Decent thickness and doesn’t slip around on the floor. Good price as well for a good quality mat.”
9
These Cotton Sweatbands That Come In Rainbow Colors
This sweatband set has so many colors ranging from neutrals to eye-popping brights so you can match them with any outfit during your workouts and outdoor runs. They’re also made from super soft cotton, so these bands manage to absorb sweat without being itchy. Plus, they feature the perfect amount of stretch so that they never feel too tight.
Positive Amazon review: “The headband is quite absorbent so I don’t have to wipe off my forehead every few seconds a short time into my routine. By the time I take it off one hour or so later, it’s usually completely soaked but doesn’t allow any of the sweat to drip down into my eyes or onto my face.”
10
A Wobble Cushion That You Can Use With Any Chair
It can be hard on your body to sit in a desk chair all day, but this wobble cushion helps to strengthen your back and core while you’re there. It’s shaped like a half-dome, where the flatter half sits flush against your chair while the sloped portion is where you sit. This specially designed cushion purposely causes instability, forcing your lower back and core to get to work to keep you upright. The results? Relief from sore back muscles and potentially better posture.
Positive Amazon review: “I love it! I have been using it for 6 months and still find it keeps me moving while I sit, and has reduced my back pain. I loved it so much I bought another one to use at home and one for my mom as well.”
11
This Upper Body Bar That’s Easy To Install In Your Doorway
There are no bolts, screws, or confusing installation instructions with this upper body workout bar. To install, all you have to do is hook the upright part of the bar over any standard doorframe. That’s it. You can use it to do pull-ups or chin-ups — and when you’re finished, unhook it from your door. Some reviewers even use it to amp up their push-ups and tricep dips on the floor, too.
Positive Amazon review: “This costs about as much as one month at the gym but you can use it for years and years. […] I use this for pull-ups, chin-ups, push-ups and dips and you can use it for sit-ups and abs straps as well.”
12
This Running Belt That Keeps Your Items Close By
Just fill up and strap on this water-resistant running band and you’re guaranteed to have everything you need when you’re out for a jog. It features a wide, zippered pocket in front, which is the perfect size for your phone or wallet. There’s even a small hole that you can thread your headphones through. The two pockets on the sides feature easy-access Velcro flaps, and they’re both great for any extras you may need, like lip balm, sunscreen, or even a hydration gel pack.
Positive Amazon review: “Love this thing! Holds about as much as I could hope for (fits my iPhone plus a small snack). Best of all, it’s got a thick strap and truly doesn’t bounce around. Have taken it on 3 or 4 15+ mile runs and have been totally comfortable. I have only had it about a month but it seems it will hold up well.”
13
A Genius Device That Strengthens Your Wrists
This wrist strengthener is both easy to use and super effective. All you do is slip your forearm through the machine, grip the top, and curl inward. This strengthener offers tons of resistance to work your wrist muscles, all while the stretchy band on the back supports the rest of your arm. And the best part? You can work out even while you’re watching your favorite show.
Positive Amazon review: “Ten reps each side of both the regular and reverse and I’m like woah. So needless to say I’m in love and will be using it daily. The instructions are helpful and clear and there’s absolutely no assembly.”
14
This Activity Tracker That’s Ridiculously Affordable
For less than a week of Starbucks, you can grab this super affordable fitness tracker. It has all the bells and whistles you need to keep you motivated, including a pedometer, heart-rate monitor, and even an activity tracker for your workouts. It also feature a slim silicone band that’s adjustable to your wrist size, and the entire unit is waterproof.
Positive Amazon review: “Love this. Works well and super easy to set up, best $30 I spent. Its pretty awesome/ and does more than I expected. It even has a wake up alarm clock.”
15
The Stretching Strap That Helps Increase Your Flexibility
While this nylon strap looks like a pretty simple product, reviewers swear it’s one of the most useful devices they’ve ever purchased. It’s over 6 feet long and features loops at both ends, so you use it in ton of different ways to stretch out your entire body. The highlight, though, is the comprehensive guide that comes with it. This guide walks you through 30 different stretches for every muscle group to relieve fatigue and increase your flexibility over time.
Positive Amazon review: “Shocking but amazing results from doing simple stretches.”
16
This Foot Rocker That Gives Your Calves A Deep Stretch
If you’re prone to sore leg muscles, this foot rocker is a total lifesaver. Here’s how it works: You set your foot into the angled footplate, which naturally stretches the bottom of your foot. Then, slowly rock this device backward. Your leg elongates and fully stretches your heels, calves, and hamstrings to help relieve tension and soreness before your next workout. And as a bonus, this genius little device comes with a massage ball to work out the toughest knots.
Positive Amazon review: “I have Achilles tendinitis and plantar fasciitis and this is the perfect tool for a deep stretch.”
17
These Cozy Running Socks That Won’t Slip Down Your Shoe
As one reviewer put it, these running socks are “so comfy, they don’t move on my feet, and they fit just right.” They’re made from a blend of soft rayon and stretchy spandex, which gives them just enough stretch to conform to your foot without budging. They’re also thin and lightweight, which helps to keep your feet cool on a long run. And because they come in a pack of six, you can wear a pair almost everyday of the week.
Positive Amazon review: “I love these socks. They are of excellent quality. They are thick enough to provide the perfect level of support and cushion that I like. I would certainly recommend these socks for use when wearing sneakers and walking, running, or doing any other type of workout.”
18
This Unique Tool That Helps Make Your Hands Stronger
Once you work out with this grip strengthener, you’ll be able to open all those jar lids in a snap. And it’s so easy to use; all you have to do is literally grip it. That’s it. When you pull the level, the spring on top increases the amount of resistance you experience. You can use this tool for as long or little as you want, and you can even increase or decrease the tension depending how tired your hands are that day.
Positive Amazon review: “My hands need streng[th]ening for work and this tool is remarkable. It’s easy to use, it has different levels of grip strength development, and it has a handy case to store it in.”
19
The Armband That Keeps Your Phone Close By While You Run
Instead of fumbling with your phone during a long run, snag this lightweight armband before you head out again. It’s made from water-resistant materials, which means you should totally ruin your electronics when you break a sweat or hit a storm. The pouch is also big enough to fit any iPhone, and it features a separate hole for your headphones along with a tightly-fitted pocket for your house key.
Positive Amazon review: “My first time wearing this was for my first half marathon and it worked GREAT. I have an iPhone 7 and the case has openings for all different jacks on the side and center of the phone. The screen protector allows you to use the touchscreen and the band was great and held tight. I absolutely love it and can’t wait to use it for trail runs as the weather gets better!”
20
These Jump Ropes With Length-Adjustable Cords
All you need is one of these high-quality jump ropes to get in a quick cardio workout while you’re at home. Each jump rope features soft foam handles that are easy to grip, as well as a steel cable that’s virtually impossible to get tangled. Plus, you can actually adjust the length of the cord from either side to create the perfect challenge for you. And when you’re done, you can slip these jump ropes into their storage bags and tuck them into a drawer.
Positive Amazon review: “The jump ropes are very easy to adjust the length, I mean like seconds. They’re very smooth with just enough weight to really move. Very durable as well. I’ve been jumping rope on the cement for 15 minutes plus, 6 days a week and the other cover is holding up very well.”
21
A Handle Bar That Helps Increase Your Wrist & Forearm Strength
This wrist and forearm “blaster” is a simple tool that really works to build your strength. It features a long handle bar with anti-slip padding, as well as a durable nylon cord that you can adjust. All you have to do is attach any standard Olympic weightlifting plate to the cord and get to work. Each time you twist the bar backward and forward, your wrist and forearm muscles contract and grow stronger.
Positive Amazon review:
22
The Foam Roller That Has Over 40,000 Five-Star Ratings
This 12-inch roller is made from high-density foam which sounds like it would feel soft against sore muscles, but it’s actually pretty firm. In fact, the firmness of this roller presses into tight, knotted muscles to help you relax all over. It’s available in various colors as well as sizes.
Positive Amazon review: “Great foam roller. I was debating which size to get because I wanted a foam roller large enough to use on my entire body but wanted to pay as little as possible. I decided to go with the 18 inch roller and it was perfect. It’s large enough to cover big areas such as your back and thighs, but small enough to easily store it in a closet or under your bed when not using it.”
23
This Resistance Band Set That Has Everything You Need For Your Workout
You can forget the stacks of barbells and grab this set of workout bands that are easy to store when you’re finished. It comes with five durable resistance bands that add up to 150 pounds. You can use one band at a time — depending on which part of your body you’re working — or you can mix them in an endless amount of combinations to find your perfect level of resistance. This set also comes with several handles, a door anchor, and a compact storage bag.
Positive Amazon review: “It can carry out all the things needed for the whole body exercise. In my exercise process, they really can support well, with good quality and excellent resistance.”
24
These Handles That Help You Perfect Your Push-Ups
While these push-up handles don’t seem like a workout essential, reviewers completely disagree. Just the few extra inches these handles lift your upper body off the ground force more muscles to engage. And the more muscles you engage, the more intense every push-up is. They also have a textured grips on the bottom, so they shouldn’t budge an inch.
Positive Amazon review:
25
This Blender Bottle That Keeps Your Smoothies Smooth
This blender bottle has tons of rave reviews for a good reason: It’s easy to clean and it keeps your shakes and smoothies super smooth. That’s because this BPA-free bottle comes with a metal “whisk” ball. Whenever your smoothies starts to settle, you can flip the cap on top of the opening (so that it’s closed), and then shake the liquid. The whisk will help to separate the smoothie before your next sip. Plus, the lid and and basin are dishwasher-safe.
Positive Amazon review: “This has got to be the best $9 I’ve ever spent. I mix my protein shakes in it without having to touch a blender, and they come out smooth. It takes a couple of seconds at most, it’s remarkably easy to clean, and the construction/materials/design’s incredible. I even dropped it and the shake didn’t spill. I’ve taken to making iced coffees in it as well.”
26
These Best-Selling Joggers That Are Buttery Soft
These best-selling joggers are so soft that you’ll want to keep them on after your workout. They’re made from brushed polyester and spandex, which gives them that stretchy, peach skin feel. On top of that, they feature an elastic band and ankles and drawstring waist for ultimate comfort. And they come in so many colors that you can grab a pair for every day of the week.
Positive Amazon review: “I love these pants, it’s like wearing a light, soft cloud. […] Good for when you’re not in the mood for the tighter workout pants but want something comfy. I want 20 pairs.”
27
The Agility Set That You Can Use To Make Your Own Bootcamp
It’s super easy to set up your own bootcamp-style workout with this travel-friendly agility set. It comes with an adjustable agility ladder that’s made from heavy-duty nylon straps. This set also comes with eight micro-cones that you can use in a ton of different ways for speed and agility training. And with the included drills guide, you’ll never run out of ideas for your next workout.
Positive Amazon review: “Really nice product with a carry case and stakes to hold it down. The carry case is nice and actually big enough so you can put everything back into it without it feeling like an over packed suitcase. I would highly recommend this…”
28
A Twister Board That Helps Work Your Core
It couldn’t be simpler to work your six-pack than with this ab twister board. All you have to do is place your feet on the designated foot pads, and then contract your abs to twist back and forth. Each time you do, you’ll work every part of your core. And as a bonus, the foot pad features acupressure nodules and small magnets that can help relieve foot pain while you’re working out, making this brilliant little machine well-worth the investment.
Positive Amazon review: “This little green machine delivered more than I expected! It shipped much faster than predicted and I am a happy consumer. I have been able to reach my move goals with this.
29
These Sand-Filled Medicine Balls That Work Your Whole Body
The movement of the weight in these 2-pound, sand-filled medicine balls force your bodyweight to re-adjust and your muscles to adapt, making you stronger in the long run. Plus, they each fit perfectly in the palm of your hands so you can hold them for added resistance during lunges or sit-ups, making them perfect for just about any type of whole body workout.
Positive Amazon review: “Like these much better than dumb-bells because they are actually fun to play with. […] I totally love the soft feel that makes them easy to grasp them with my fingers. My forearms & hands feel stronger. Great product!”
30
The Foam Exercise Dice That Mix Up Your Workouts
These foam exercise dice are perfect for when you want to breath new life into a stale workout routine. One of these extra-large cubes features six different exercises, including jumping jacks, squats, lunges, crunches, push-ups, and a wildcard of your own choosing. The other features the amount of reps you have to do. Roll them together to generate a surprising, but totally effective workout on the fly to keep your mind and body engage when you feel like you’re getting bored.
Positive Amazon review: “These dice are awesome!! I use them when I am watching TV and when a commercial comes on its time to get moving!!”
31
This Soft & Stretchy Sports Bra That Customers “Absolutely Adore”
This best-selling sports bra proves there’s no reason you can’t be comfortable and stylish while you sweat. It’s made from lightweight, moisture-wicking fabric that feels like a dream against your skin, and the long-line design of this bra gives you options. You can wear it under another shirt or by itself during your workout. Either way, the lightly padded inserts provide the perfect amount of support for your favorite low-impact exercises.
Positive Amazon review: “I absolutely adore this. […] I have worn this with high waisted jeans as a crop tank and also as a workout tank doing HIIT and on a walk.”
Available sizes: Small — XX-Large
32
This Easy-To-Use Ab Roller That Has A Cult Following
The reviews on this affordable ab roller speak volumes — and the vast majority of them rave about how great this tool is for shaping your six-pack. It features a single wheel that features a specialized anti-slip texture so you can use it on any surface, along with two handle bars — each of which are covered in foam padding — so you can literally roll with it comfortably. Whether you work with it for 10 minutes or 10 reps per day, reviewers insist you’ll see results.
Positive Amazon review: “I bought this to do ab workouts when COVID hit. It’s reliable and I’m glad they included a small mat for your knees on hard surfaces. It was simple to assemble as well. I’d recommend this to someone else. No issues with it!”
33
These Fitness Bands That You Can Use Anywhere
These fitness bands come in a tiny little pouch that weighs less than 1 pound, making them the perfect choice for workouts on the go. But just because they come in a small package doesn’t mean they don’t serve an intense workout. Each band features a different level of resistance, ranging from extra light to extra heavy, so you can choose the perfect amount of resistance for the muscle group you’re working. Plus, they’re made from natural latex, which holds up well to daily wear and tear.
Positive Amazon review: “I am very satisfied with my purchase. I never knew that elastic bands could cause me to feel so much burn! I was very surprised by how durable and elastic these bands are. Even after prolonged rigorous workout sessions, I have noticed absolutely no wear or tear whatsoever! Extremely good quality for the price. I love the strength ladder too.”
34
This Hula Hoop That’s Weighted For Extra Ab Work
There’s a lot to love about this weighted hula hoop, including how fun it is to squeeze in a workout with it. It weighs about 3 pounds total, which may not seem like much — but as one reviewer wrote, “It’s a pick-me-up when I’m feeling sluggish.” The weight of this hoop combined with movement provide you with a low-intensity, light cardio workout that you can actually look forward to. And the hoop itself can be broken down into eight pieces for easy storage when you’re finished.
Positive Amazon review: “I love that you can take this hula hoop apart. It’s very easy to travel with. The buttons are a little tight at first but are sturdy and easy enough. I’ve used mine at the park, festivals, and (because if coronavirus) as an awesome addition to my home gym!”
35
These Exercise Cards That Only Require Your Body Weight
There’s nothing but your body weight required to use these genius exercise cards. The deck comes with 50 different cards, each one with a different exercise or set of exercises to help keep your workouts fun and fresh. Each card also includes an illustration to help you achieve the correct form. There are even cardio exercises, stretch cards, and a goals guide to help you piece together the perfect workout for you.
Positive Amazon review: “These are a really fun addition to my fitness routine. I tend to get bored easily, and with these cards I can shuffle through and pick a few movements at random to spice up my workouts. They are big, and have a clear diagram on the front, and instructions on the back.”
36
This 3-Pack Of Fruit Of The Loom Sports Bras That Feel Like Heaven
As one reviewer puts it, these comfy sports bras “fit and feel wonderful.” And according to others, that’s an understatement. These low-impact bras are made from a luxe cotton-spandex blend, which lends them both their softness and stretchiness. Even the straps are soft so they won’t dig into your shoulders, and there are no clasps or zippers so these bras are smooth from straps to under band.
Positive Amazon review: “They offer the perfect amount of support, but are so comfy and sometimes I feel like I am not even wearing a bra. This is exactly what I had been looking for in a bra. Please never stop making these, I will keep purchasing them for life. I am buying another pack right now!
Available sizes: 32 — 4X
37
The Gripper Socks That Are Perfect For Barre, Yoga, & More
There’s a lot to be said for a good pair of athletic socks, and these gripper socks definitely qualify. They’re made from “combed cotton” which is still just as soft as regular cotton, but the combing effect helps to easily absorb sweat. The best part about these socks, though, are the silica gel grippers on the bottom. These grippers help to keep you from slipping and sliding during barre, yoga, dance, or other workouts — and the criss-cross straps on top mimic dance shoes.
Positive Amazon review: “These socks are so comfortable. They stretch in all the right ways. Even after yoga i don’t want to take them off. They look super cute too. I use them for yoga/working out they stay in place and actually support my ankles.”
38
These Foam Pieces That You Can Use To Customize Your Home Gym
If you’re setting up your own workout station at home, you can’t beat these foam tiles for affordable and effective flooring. They come in a set of six large tiles and include 12 edges for a clean polished look. Each tile is water resistant — so your sweat will roll right off them — and also help to reduce noise. And the best part is you can snap these tiles into any configuration that works for your space, but you can change up your flooring whenever you want to.
Positive Amazon review: “I am absolutely thrilled with these gym floor tiles and may purchase another package of six tiles for a bigger area to set my weights on. Worth the money for sure!”
39
This Pulley System That Helps Tone Your Upper Back
You can easily work your upper back and shoulders with this low-maintenance pulley system. Similar to pulley systems you find at the gym or in physical therapy, this system utilizes durable, stretchy cords that allow you to work your back and shoulders while still offering plenty of resistance. To use it, all you need to do is hook it over any standard door, close the door, and get to work.
Positive Amazon review: “Fits over all my doors nicely and does just what it is supposed to do. Nice for at-home stretching between PT sessions.”
40
This 15-Pound Kettlebell That’s Made From Solid Cast Iron
You can be sure that once you invest in this kettlebell weight, you’ll basically have it forever. It’s made completely from solid cast iron, and there are no seams at all to help prevent damage over time. This 15-pound weight is perfect for a ton of different dynamic exercises, including wings, lifts, squats, and more.
Positive Amazon review: “These are perfect! I love them. I feel the burn! But in all seriousness, they are easy to hold, maneuvering in any workout is simple, and they are very versatile. You cannot beat that price!
41
This Pilates Bar That Stores Easily In Between Uses
Whether you want to lift your seat, tone your triceps, or strengthen your core, this pilates bar has you covered. The 15-inch bar is made from solid iron pipe and is covered in comfortable foam padding. This set also comes with two latex bands and straps that you can apply to your ankles, feet, and hands, making it truly one of the most versatile pieces of exercise equipment on the market. You can even break down the bar into three separate pieces for super easy storage.
Positive Amazon review: “This Pilates Bar was super easy to screw together and will be easy to store. I can use it at home, take it to the park, use it in the yard, anywhere. After only a few sets my arms are thanking me!”
42
This High-Tech Jump Rope That Counts Your Jumps For You
If you want to go high-tech with your workout, this digital jump rope is a total game-changer. It features a screen set in the handle that actually tracks how many times you jump, as well as how long you’re working out and how many calories you burned during your session. The jump rope itself is also made from high-quality materials, including state-of-the-art ball bearings so you can pick up tons of a speed, as well as a steel cable rope that shouldn’t get tangled.
Positive Amazon review: “This jump rope is perfect! Not only did it come with its own storage bag but it keeps tracks of every jump. I’m participating in a jump rope challenge and this helps me to keep track throughout the day without restarting the jump count until I hit the restart button. It is also super easy to adjust the length of the rope (for people of different heights). I highly recommend!”
43
This Insulated Stainless Steel Sports Bottle That Comes With 3 Lids
This sports bottle is a must-have companion for your workouts. First, it’s made from double-insulated steel. That means it’ll keep your water super cold as well as prevent sweat from collecting on the outside. The highlight of this bottle, though, are the lids. It comes with three separate lids so you have one for every possible occasion. There’s a sports lid, a regular lid with a latch opening, and a stainless steel option that you untwist to take a drink.
Positive Amazon review: “I just bought this bottle and I must say I’m impressed, I filled it up with water without adding any ice to it just to see how cool it would be the next day since it claims to hold cold drinks 24 hours – I was pleasantly surprised at how cool the water was, after maybe 20 hours sitting at room temperature.”
Teenager Marle van der Merwe was the unwitting star of the show at one point during last weekend’s Australian Open final, but it so nearly could have been very different.
Marle wasn’t even supposed to be a ballkid this year, but as fate would have it, something changed.
She would normally have been one year too old to be a ballkid, meaning 2020 should have been her last appearance at the Australian Open, but because of COVID-19, restrictions changed and she was given another gig.
“They weren’t able to train any new ballkids because of COVID so they got some of the older kids back and I was one of them, so I got another chance,” she told the Herald Sun.
Speaking on ABC Breakfast on Friday, Marle said even with the unexpected opportunity she wasn’t sure if she would accept, but decided at the death to go around again doing something she really enjoys.
“I wasn’t going to do it because of school but last-minute I decided to do it,” she said. “I couldn’t pass it up. I decided to do it and it led to this (Osaka photo).”
Marle said during the match she was silently cheering for Osaka, but being the professional she is, would have looked just as pleased had Brady won the final to clinch her maiden grand title.
The youngster only found out about Osaka’s tweet, which has since amassed more than 74,000 likes, when her mum sent her a link while she was at school, giving her even more street cred among her friends.
Meanwhile, Osaka took to social again on Friday, this time to show off a bold new look that featured straight, bright pink hair and pink eye shadow — a far cry from her usual brown, curly locks she pulls back into a ponytail when she’s on the court.
There’s a possibility the world No. 2 was testing out a wig just to see what going pink for a day would feel like, but it looks pretty legitimate to us as a dye job.
Osaka referenced Japanese Manga character Sakura in her post and Olympic sprinting legend Usain Bolt was a fan, commenting on Instagram: “U wore it better @naomiosaka lol.”
After asking Brady whether she preferred to be called Jennifer or Jenny, the American answered “Jenny”. However, Osaka turned back to the microphone and opened with: “Firstly, I want to congratulate Jennifer.”
Taking to Twitter on Sunday, Osaka wrote “OMG no” with crying and sad emojis. “I promise you my mind thought I called her Jenny in that moment and I was so confused why the crowd was laughing. I’m so sorry,” she said.
(CNN) — It could be nature’s call, the pitter-patter of little feet (“No, honey, it’s not daytime yet, go back to bed”) or a possum scampering loudly across the roof over your bedroom — and suddenly you are awake. Very awake.
Then before you know it, your mind is flooded with things you forgot to do, worries over finances or reliving an unpleasant experience you planned to forget.Sleepis a lost cause — or is it?
(Getty Images/iStockphoto)
Here are eight tips from sleep and anxiety experts on how to shut down that whirling dervish of a brain and coax your body back into much-needed sleep.
Deep breathing is a well-known method of stress reduction and relaxation, if done correctly.
Start by putting your hand on your stomach. Close your eyes and take a slow, deep breath through your nose, making sure that you can feel your abdomen rise. Try to breathe in for a slow count of six. Now release that breath very slowly — to the same count of six — through your mouth.
“Taking slow deep breaths, in through the nose and out through the mouth using our main respiratory muscle, the diaphragm can help relax the body and mind,” said sleep specialistDr. Raj Dasgupta, an assistant professor of clinical medicine at the Keck School of Medicine at the University of Southern California.
2. Try guided sleep meditations and muscle relaxation
Meditation, of course, is a great way to calm the mind. But if you’re not a practiced meditator, the act of trying to keep your mind focused might become a source of stress.
You could try a guided sleep app, “some of which actually embed delta sleep waves,” said stress management expertDr. Cynthia Ackrill, an editor forContentmentmagazine, produced by the American Institute of Stress.
“Put it on loop so you don’t wake up,” Ackrill said. “Lie there and listen and slow your breathing down. Keep focused on their guidance or if you are just listening to a music/white noise, focus on your breath. Your mind will interrupt — don’t judge it, but keep coming back to your breath.”
If your body is still tense, try adding progressive muscle relaxation to your breathing. Starting with your toes, breath in and tense the muscles in that area, holding the tension for up to 10 seconds. Release the tension quickly, all at once, and imagine breathing through that part of the body as you exhale. Move from your toes to your feet, calves, upper thighs and the rest of the muscle groups in the body.
There is a whole channel in your brain dedicated to judging your inability to sleep, and it loves to play the “blame and shame” game, said Ackrill, a former family physician who is also trained in neuroscience, wellness and leadership coaching.
“If you have had the issue for any length of time, you have probably researched or discovered that not sleeping is not good for you. So besides your brain turning on about whatever worries are front and centre, you also start repeatedly worrying about the effects of lack of sleep. And as with most worries, you probably judge yourself for it,” Ackrill said.
“Throw yourself a little compassion,” she advised. “It’s not a reflection of your worth.”
Then, to prevent the mind from revving up at night, give your brain a break a few times during the workday: “If your brain has been in high gear all day, it has a harder time shutting down. Bring it back to neutral at least a couple of times a day with 5-minute breaks of breath work,” said Ackrill.
4. Avoid clock watching
Want to feel even more anxious and guilty about not sleeping? That’s what clock watching will do. So don’t keep checking the time — really.
“It’s important not to get worked up about one bad night’s sleep because anxiety itself makes it difficult to fall back asleep,” said USC’sDasgupta.
It can also be overstimulating, saidDr. Bhanu Kolla, an addiction psychiatrist and sleep medicine expert at the Mayo Clinic.
“You usually end up trying to determine how much time you have left to sleep and worrying about whether you will fall back to sleep in a reasonable amount of time,” Kolla said. “This can in fact make the process of returning to sleep more difficult.”
Don’t grab a sneak peek when you go back to bed, either. Seeing the time may only rev you up again.
5. Don’t drink alcohol before bed
Don’t drink before bed, said Kolla, who studies the interaction between sleep disturbances and addictive disorders.
“As alcohol is metabolised it forms acetaldehyde which is stimulating,” he told CNN. “Therefore if you drink too much alcohol right before going to bed, in about four hours it is converted to aldehyde which can disrupt sleep and wake you up.”
In addition to awakenings during the night, alcohol can cause “frequent trips to the bathroom because it inhibits a hormone called anti-diuretic hormone (ADH), resulting in increased urination,” Dasgupta added.
6. Write down your worries
It’s best to try to get rid of your worries — as much as possible — well before bed, experts say.
“Close the day by capturing anything left to do tomorrow — so you don’t have to work on that at 3 am — and bullet point ongoing issues so you have a clear picture,” Ackrill said. “Reflect on what went well (that day) and be grateful. This is good to do at end of work day or after dinner, before evening relaxation.”
However, if you missed that step or your brain still doesn’t want to let go despite the use of relaxation techniques, try “dumping” as a method of stress reduction, Ackrill said.
“Keep a pad and low light next to the bed and write the list down,” she said. “If that doesn’t work — your mind is really on — get up. Leave the bedroom and do a quick writing dump of worries, thoughts and ideas. If you are really upset, write to exhaustion.”
Don’t switch on the television for help. (Getty Images/iStockphoto)
7. Beware of blue light and stimulation
Don’t use a computer, smartphone or tablet to jot down your worries, though, experts warn.
In fact, the number one rule is “no computers, cell phones, and PDAs in bed and at least one hour prior to bed time,” saidDr. Vsevolod Polotsky, who directs sleep basic research in the division of pulmonary and critical care medicine at Johns Hopkins University School of Medicine.
Instead, write your to-do or worry list on paper, using only a dim light, he advised. And if you decide to read to put yourself to sleep, make sure you read in a dim light off from a real book, not a tablet or an e-reader.
That’s because “any LED spectrum light source may further suppress melatonin levels,” Polotsky said. Melatonin, secreted in a daily 24-hour circadian rhythm, is often referred to as a “sleep hormone,” because we sleep better during the night when levels peak.
“Digital light will suppress the circadian drive,” Polotsky said, while a “dim reading light will not.”
Oh, and one more thing, Polotsky said: “Grab the most boring paper book you can find,” because you don’t want to read or do anything stimulating when you are trying to fall back asleep.
Surprise! That includes taking a warm shower or bath, he added.
“Because it is a significant activity, which may further disrupt sleep,” Polotsky said. “By the same token, I had some patients going for a short stroll in the middle of the night or doing dishes — no to both.”
8. Get up after 20 minutes
Don’t just lie there staring at the ceiling, experts say. If you can’t get back to sleep after 15 or 20 minutes, get out of bed and go into another room where there is dim light and do something calming until you feel drowsy again.
(Note: We have already learned that dishes, strolls and warm baths are not calming.)
“Maybe read a boring book and try a little Sudoko, but avoid picking up that cell phone or going on your computer,” Dasgupta said. In addition to blue light, “the temptation to go on social media or check your work e-mails might prevent your mind from relaxing,” he said.
Do those boring activities until you start feeling drowsy, and “only then return to bed,” Mayo’s Kolla said. “If you do not fall asleep in another 10 minutes, again get out of bed and do the same thing. The idea is to avoid long times in bed where you are not sleeping.”
Why is lying in bed a problem?
“We do not want what we call ‘dead time’ in bed, time where you are in bed trying to fall asleep but not sleeping,” Kolla explained. “This tends to cause some frustration and anxiety.
“In addition we want the bed to be a place that you associate with sleep,” Kolla added. “The more you do other things including lay awake trying to fall asleep, the weaker this association gets and the more difficult it is to fall back asleep.”
That’s one of the reasons that all sleep experts advise against using a laptop or tablet in bed, watching television from your bed, or frankly not much of anything except …
“Bed is only for sleep and sexual activity, nothing else!” Polotsky said.
Industry leaders from Virtuagym, CLMBR, Life Fitness and Matrix have suggested that the future holds exciting opportunities for gym owners and personal trainers.
Speaking last week during an industry panel held as part of FitNation’s online fitness conference educating and supporting gym owners, personal trainers and fitness entrepreneurs, the panellists provided important insights on the future of the fitness industry, in particular on how technology is shaping the industry and the impact of big technology companies entering the market.
Sharing invaluable insights, the panel outlined how big tech organisations, combined with the digital innovation the industry has experienced in the past year, will further widen the consumer base as fitness is brought to people’s homes.
It will also increase connectivity both online and in physical gyms and enhance the rich variety of personalised content that is available, ultimately allowing fitness operators to increase reach, build revenue, and support member retention.
Painting a positive picture for an industry that has faced unprecedented challenges and changes in the past year, Hugo Braam, Chief Executive and co-founder of Virtuagym, advised “the arrival of big technology companies will introduce the other 75-80% of people to fitness, providing them with a low-threshold, easily accessible offering at home.
“I am convinced this will drive more people to physical clubs, including those who didn’t previously feel comfortable doing so
“It will also help drive the digitisation of our industry, which is helping fitness operators to provide more personalised experiences to clients. For example, with online coaching software, trainers can easily coach 200 people at the same time, assigning different workouts at the click of a button.”
CLMBR Chief Executive, Avrum Elmakis sees that the more people that the industry can get moving, the better, at low and high price points, explaining “I love the idea of big tech entering the industry. Through an omnichannel experience, an enormous opportunity exists for fitness operators to create compelling content for specific demographics and connect with customers in an authentic and regular way.”
With rapid changes in the fitness industry forcing entrepreneurs to pivot while also helping digital fitness to come into its own as a central part of their services, the panel felt that physical gyms will still have a role to play by providing a different type of value offering, such as a sense of physical community and acting as showrooms for brands.
As Andrew Kolman, Senior Director of Technology and Business Development at Matrix (Johnson Health Tech), stated, the fitness industry has shown the potential to get through this difficult period and thrive again. He commented “previously, technology was viewed as just a value-add – the industry has now seen that it is a necessity and I’m confident that the digital shift is a pivotal moment and a springboard for bringing fitness to more people.”
The virtual conference heard how fitness operators should continuously be looking for ways to adapt to customer behaviour and expectations that have changed drastically, with secure data collection crucial for understanding these shifts.
Stefan Wild, Digital Experience Manager for Life Fitness, added “the more intelligent we are with the use of data, the better we can be with shaping fitness offerings to match customer needs.
“This means being more consistent and concise with messages and content. We now have many tools at our fingertips to motivate end-users to work out more easily than ever before and that can only be a good thing for our industry.”
The free to view FitNation fitness conference is part of a broader series aiming to educate and inspire gyms, personal trainers, and fitness entrepreneurs after a challenging year for the industry.
All FitNation webinars are available in podcast form.
Click here to listen to ‘How to Grow Your Fitness Business’ for free on-demand.
Virtuagym is a provider of fitness technology for coaching, member engagement, and club management. The platform delivers a complete ecosystem with integrated mobile apps with solutions for exercise and nutrition guidance, progress tracking, wearables, online coaching, scheduling, billing and more.
CLMBR is an ergonomic and innovative vertical climbing machine for commercial and at-home use. It is the first vertical climber to feature a large-format touch display with on-demand, instructor-led classes. It also offers the latest user interface technology and a state-of-the-art companion app that provides on-demand climbing classes while also displaying key metrics to maximize the user experience.
Matrix (Johnson Health Tech) develops and manufactures a wide assortment of fitness equipment for both commercial and residential use. The company’s products include treadmills, elliptical trainers, exercise bikes, and strength training equipment. Its brand portfolio contains Matrix, Vision, and Horizon Fitness.
Life Fitness is the global leader in commercial fitness equipment and game tables and furnishings. The company manufactures and sells its strength and cardiovascular equipment, billiards tables and accessories, and game room furniture under the brand names Life Fitness, Hammer Strength, Cybex, Indoor Cycling Group, SCIFIT and Brunswick Billiards.
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Osaka took to social media on Friday to show off a bold new look that featured straight, bright pink hair and pink eye shadow — a far cry from her usual brown, curly locks she pulls back into a ponytail when she’s on the court.
There’s a possibility the world No. 2 was testing out a wig just to see what going pink for a day would feel like, but it looks pretty legitimate to us as a dye job.
Osaka referenced Japanese Manga character Sakura in her post and Olympic sprinting legend Usain Bolt was a fan, commenting on Instagram: “U wore it better @naomiosaka lol.”
With her arms raised, Australian ballkid Marle van der Merwe looked on in admiration, the expression on the teenager’s face saying all you needed to know about her feelings for Osaka.
“Was looking at pics from AO and I just noticed the ball girl in this … hi,” Osaka posted to Twitter with a love heart and waving emoji, in response to the snap taken by Getty Images’ Quinn Rooney.
Osaka thumped Brady 6-4 6-3 on Rod Laver Arena on Saturday night before her victory speech drew attention because of an awkward, unintentional blooper.
After asking Brady whether she preferred to be called Jennifer or Jenny, the American answered “Jenny”. However, Osaka turned back to the microphone and opened with: “Firstly, I want to congratulate Jennifer.”
The accidental one-liner made the internet crack up but while the snub may have added insult to injury, the four-time major winner was horrified to learn she’d completely ignored Brady’s direction.
Taking to Twitter on Sunday, Osaka wrote “OMG no” with crying and sad emojis. “I promise you my mind thought I called her Jenny in that moment and I was so confused why the crowd was laughing. I’m so sorry,” she said.
Osaka became only the third player after Monica Seles and Roger Federer to win their first four major finals, and has risen to second in the world rankings.
The 23-year-old sensation is now seen as the dominant force in women’s tennis, a view shared by seven-time slam winner Mats Wilander, who believes Osaka can win 10 grand slams.
“I’m taking it in sections. For right now, I’m trying to go for five,” Osaka said, when asked about Wilander’s comment.
“After five I would think about maybe dividing the 10, so maybe seven or eight.
“I don’t like to take things big-picture. For me, I like to live in the moment.
“It’s an honour that he said that. But I don’t want to weigh myself down with pressure and expectations.”
Bruins winger Brad Marchand is an imposing (and productive) presence on the ice. As of Feb. 25, he’s just one goal shy of cracking 300, and he notched two assists during the Bruins’ 7-3 thrashing of the Philadelphia Flyers at the 2021 Honda NHL Outdoor Games at Lake Tahoe on Feb. 21. Off the ice, though, he’s a just a regular guy who tears up at father-daughter scenes in movies and can’t stop leaving his stuff all over the house (much to his wife’s annoyance). We recently caught up with him virtually to learn more about his life at home and with his teammates. He shared a few choice tales from the locker room, like the unique way David Pastrnak celebrates.
“He’s notorious for putting people on his shoulders,” Marchand tells Men’s Journal, “when we’re celebrating any kind of event.”
In our last conversation with Marchand, we dove into his training and preparation for Lake Tahoe, but in this conversation we kept things light. We learned the NHL star definitely has a soft spot for his daughter, Sawyer, and we got him to divulge his favorite canned response for press conferences (listen close during his next post-game interview).
“I think it’s like the typical hockey response,” he says. “‘We had a good night tonight, but we could be better.’”
We also got to the bottom of a little childhood mystery: One night when Marchand was eight or nine years old, his father came home from a rec hockey league game with a sheet of paper full of autographs from NHL stars like Steve Yzerman, Joe Sakic, and more. Marchand and his brother were ecstatic, and they had the piece of paper framed. Years went by, then one day Marchand asked his dad if those autographs were legit.
Watch the full interview above to find out his answer.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
This article is the fourth and final installment in the exercise recovery series.
I’m finally going to cover the sexy stuff. These aren’t cutting-edge recovery modalities that will supercharge your training, recovery, and results, but they are the recovery methods that all work. They don’t work as powerfully as the marketing machine would have you believe, but you are looking for marginal gains at this stage of the recovery puzzle—not game-changers.
The recovery strategies covered in this article all have strong evidence to support them.
I have not covered several other recovery methods because there is not strong enough evidence to be confident in recommending them.
There are two categories of recovery strategies; I’ll cover both:
Passive recovery methods are those that focus on stillness and inactivity.
Active recovery methods require activity, but in a way that promotes recovery rather than intensity.
Passive Recovery
Hydration could fall under the umbrella of nutrition. It is undoubtedly an essential factor to consider in your overall training performance and recovery. Drinking adequate amounts of water is critical to your health, energy levels, gym performance, and healing.
Many of us tend to be hyper-aware of our hydration during workouts and competition but less focused on hydration the rest of the time. Increasing awareness of your hydration status the rest of the time can significantly improve your recovery. We are about 60% water so, it shouldn’t come as any surprise that it’s essential to stay hydrated.
Water aids all of our bodily functions. Amongst other things, optimal hydration levels allow for cell growth and reproduction, effective digestion, efficient nutrient uptake, oxygen delivery, temperature regulation, hormone and neurotransmitter production, lower levels of stress on the heart, and joint lubrication. All of these factors influence training and recovery.
The simplest way to check your hydration status is to look at your pee. If it is clear to a pale straw color, you are well hydrated. The darker your pee, the less hydrated you are.
A good target to shoot for with water intake is 0.04 liters per kilogram of body weight. For a 100 kg (220 lbs) person, that is 4 liters per day.
100 kg x 0.04 liters = 4 Liters
Your exact needs will depend on other factors like activity level, perspiration rate, and ambient temperature. Begin with the 0.04 liters per kg recommendation and adjust as needed. The following guidelines can help you to stay well hydrated:
Drinking water is the best way to hydrate.
Tea and coffee have a net hydrating effect, but they are not as effective as drinking water.
You do not need sports drinks for average strength and bodybuilding training. Only drink them before, during, and after strenuous exercise or competition for a duration > 90 minutes.
Proper diet planning takes care of adequate nutrients to fuel your workouts.
Napping is a bit of a cheat because I covered the importance of sleep for your last article’s recovery. That focus was on improving the quantity and quality of your sleep overnight. Supplementing your nighttime sleep with naps can also be beneficial and enhance recovery.
It is important to note that while napping can help get quality sleep and improve recovery, it should not replace sound sleep patterns. Make getting a good night’s sleep your top priority. Then to optimize recovery, utilize napping. When napping, it is best not to do it too close to your regular bedtime. Napping late in the day can disrupt your sleep during the night and become a false economy. Generally, late morning or early afternoon naps work well to improve recovery without impacting your normal sleep routine.
Keep the naps short. Taking 20-30 minute naps can help increase recovery and mental cognition. Napping for too long could result in sleep insomnia. The risk of this increases if you nap for longer than 30 minutes or late in the day.
The Coffee Nap Hack: If you feel groggy after a nap, it can be a false economy. Napping for 20 minutes aids recovery but, if you feel like a zombie for the next hour, your productivity will tank, and you will rightly question whether the nap was a worthwhile strategy. I have struggled with this in the past.
A tip that worked well for me was to have a coffee just before my nap. The caffeine from the coffee hit my bloodstream and caused a short-term spike in cortisol which helped me feel alert and refreshed after the nap.
Massage: While there is some evidence to support massage’s physiological benefits, the real benefits appear more psychological.
There is strong evidence for the psychological and relaxation benefits of massage. These factors all play a significant role in your recovery and adaptation.
So, deep-tissue sports massage may not be the best approach since this is anything but relaxing. A gentler approach may be more beneficial for recovery as you can completely relax and enjoy the experience.
Active Recovery
Light Days: Lighter training days can potentially improve recovery time more than a full rest day. Systematic decreases define a lighter day in training volume and intensity. Light days fall undergood programming.
For strength or power goals: I find that lighter days are incredibly beneficial. You can program these every week (or multiple times per week) to allow for increased frequency on technique-driven lifts such as weightlifting and gymnastics. Yet still, allow for recovery and adaptation. This emphasis will enable you to grease the groove of a lift and refines the technique without generating much fatigue.
For bodybuilding goals: I think you can utilize the lighter days in a slightly different way. In this instance, I tend to use light days as days when smaller muscle groups create less systemic fatigue and require less mental arousal to train or make up a workout. I have found this works well to manage the total training stress across a week and means that a lifter can get a productive workout while allowing for a good recovery.
Active Recovery Days: Active recovery days are quite risky. They certainly can enhance recovery, but most gym rats struggle to resist the temptation of turning their active recovery day into full-blown workouts.
When temptation is too strong, all that happens is you slow the recovery from your usual workouts. This slowdown defeats the object of active recovery days. It would help if you were honest with yourself about this. If you know you lack the discipline to stick to the recovery day plan, stay away from the gym. Do nothing. Just take a rest day.
On the other hand, if you can stick to the plan for your recovery day, you might improve your overall recovery. The difference isn’t dramatic, but every little bit adds up.
A recovery day increases blood flow and alleviates psychological stress.
These two things can boost the recovery and adaptation process. Low-intensity activities are suitable for recovery days.
A favorite strategy of mine is to get outside for a brisk 20-minute walk. Walking increases blood flow and will aid recovery, especially to your legs, but is still low intensity. It does not interfere with recovery from prior training or performance in subsequent sessions.
Another right choice is a mobility routine.
A whole-body mobility flow can be a productive strategy for recovery days.
The key is to remember that recovery days should involve more general fitness movements in a less-structured training environment at lower intensities than regular training.
Avoid any high-intensity style training, an excessive-duration or a novel activity, and anything strenuous. Recovery day sessions should be lighter and shorter than typical training sessions. They should promote recovery, not feel like a workout.
The clue is in the name—Recovery!
Eke Out Exercise Recovery
This article is the shortest one in this series by some margin. The reason is that these recovery strategies are less effective than the other factors I’ve covered.
If you find you are investing more time, money, and energy in the recovery methods in this article than those in the first three installments, then you’re missing out on a better recovery.
If, however, you’ve ticked off all the other elements from Part 1, Part 2, and Part 3 of our exercise recover series then, you can eke out some additional recovery capacity by implementing the strategies covered here.
