World Fitness Blog : Leading Global Bloggers

February 28, 2022

People with better physical fitness are less likely to develop Alzheimer’s disease – News-Medical.Net

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People who are more physically fit are less likely to develop Alzheimer’s disease than people who are less physically fit, according to a preliminary study released today, February 27, 2022, that will be presented at the American Academy of Neurology’s 74th Annual Meeting being held in person in Seattle, April 2 to 7, 2022 and virtually, April 24 to 26, 2022.

One exciting finding of this study is that as people’s fitness improved, their risk of Alzheimer’s disease decreased-;it was not an all-or-nothing proposition. So people can work toward making incremental changes and improvements in their physical fitness and hopefully that will be associated with a related decrease in their risk of Alzheimer’s years later.”

Edward Zamrini, MD, study author, Washington VA Medical Center in Washington, D.C., and member, American Academy of Neurology

The study involved 649,605 military veterans in the Veterans Health Administration database with an average age of 61 who were followed for an average of nine years. They did not have Alzheimer’s disease at the start of the study.

Researchers determined participants’ cardiorespiratory fitness. Cardiorespiratory fitness is a measure of how well your body transports oxygen to your muscles, and how well your muscles are able to absorb oxygen during exercise.

The participants were divided into five groups, from least fit to most fit. Fitness levels were determined by how well participants did on a treadmill test. This test measures exercise capacity, the highest amount of physical exertion a person can sustain. For people who are middle-aged and older, the highest level of fitness can be achieved by walking briskly most days of the week, for two and a half hours or more per week.

The group with the lowest level of fitness developed Alzheimer’s at a rate of 9.5 cases per 1,000 person-years, compared to 6.4 cases per 1,000 person-years for the most fit group. Person-years take into account the number of people in a study as well as the amount of time spent in the study. The case rate decreased as the level of fitness increased, with a rate of 8.5 for the second least fit group, 7.4 for the middle group and 7.2 for the second most fit group.

When researchers adjusted for other factors that could affect risk of Alzheimer’s disease, they found that the people in the most fit group were 33% less likely to develop Alzheimer’s disease than those in the least fit group. The second most fit group was 26% less likely to develop the disease, while the middle group was 20% less likely and those in the second least fit group were 13% less likely to develop the disease than those in the least fit group.

“The idea that you can reduce your risk for Alzheimer’s disease by simply increasing your activity is very promising, especially since there are no adequate treatments to prevent or stop the progression of the disease,” Zamrini said. “We hope to develop a simple scale that can be individualized so people can see the benefits that even incremental improvements in fitness can deliver.”

A limitation of the study was participants were mostly white men so results may not be generalizable to other populations.

The study was supported by the National Institute on Aging, the National Institutes of Health, the U.S. Department of Veterans Affairs, the Washington D.C. VA Medical Center and George Washington University.

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Do low-carb diets help you lose weight? Here’s what the science says…

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In the 1970s, low-carb diets were all the rage. The Dr Atkin’s Diet Revolution book claimed carbohydrate restriction was a “high calorie way to stay thin forever“.

Carbohydrates are found in breads, cereals and other grains, fruit, vegetables and milk. They’re also in ultra-processed fast foods, cakes, chips and soft drinks.

These days, low-carb diets are promoted as a weight-loss solution, to beat heart disease and as better for diabetes. But how do these claims match up with the latest research?

A new review of the evidence found long-term low-carb dieters lost just under a kilo more weight than other dieters. However the review concluded there was no evidence low-carb diets have any additional health benefits.

(Getty Images/iStockphoto)

In fact, if you’re on a low-carb diet, you’ll need to pay closer attention to what you eat to make sure you get enough essential vitamins, minerals, dietary fibre and other phytonutrients.

What did the reviewers investigate?

The Cochrane review included 61 randomised controlled trials (the highest level of evidence) with almost 7,000 adults with excess body weight. About 1,800 had type 2 diabetes. People in the healthy weight range were not included.

The reviewers compared weight-loss diets that varied in carbohydrate content:

  1. lower carbohydrate diets. This included very low-carb or ketogenic diets (less than 50g of carbs a day or less than 10 per cent of your total energy from carbs) and low-carb diets (50-150g of carbs per a day, or less than 45 per cent of total energy from carbs)

  2. “balanced” carbohydrate diets (150+ grams of carbs a day, or 45-65 per cent of your total energy from carbs).

READ MORE: Which is the best diet for you?

What did they find?

The reviewers found that among adults with excess body weight (but who didn’t have type 2 diabetes), those following lower-carb diets for 3-8.5 months lost, on average, one kilogram more weight than those on balanced carb diets.

However, when they ensured restrictions in energy intake were the same in both groups, by providing the food or meal plans, the difference was about half a kilogram.

In longer-term weight-loss interventions lasting one to two years, the average difference in weight-loss between those on low-carb versus balanced carb diets was just under one kilogram.

The average weight lost by groups on any weight-reducing diet varied greatly across the trials from less than one kilogram in some, up to about 13kg in others.

The studies in adults with type 2 diabetes found greater initial weight loss on low-carb diets compared to balanced carb diets: 1.3kg over three to six months. However, in longer interventions that lasted between one to two years, there was no difference.

In the small group of studies that included a maintenance period at the end of the weight-loss intervention, there were no differences in weight-loss in adults either with or without type 2 diabetes.

There were no significant differences in other health measures, including blood pressure, cholesterol, blood sugar control or risk of constipation. And they found no important clinical differences in results based on the extent of participants’ carb restriction.

Overall, the review shows that whether you prefer a lower carb or a balanced carb eating pattern, both can work for weight loss.

READ NEXT: Healthier (and lower cal) toast alternatives, ranked by calories

Nutrients to monitor on a low-carb diet

Carbohydrate is a macronutrient. Your body uses it to produce energy to fuel your muscles, brain, lungs and other vital processes.

Healthy foods with carbs — breads, cereals and other grains, fruit, vegetables and milk — are packed with other important nutrients, especially dietary fibre, thiamine, calcium and folate.

Without careful planning, a low-carb diet could also be lower in these nutrients. So how can you ensure you’re consuming enough? Here’s what to look out for — and some lower- and higher-carb options.

Dietary fibre is needed to keep your bowel function regular and promote growth of healthy bacteria in your colon.

Lower carb sources: spinach, fresh and frozen mixed berries, almonds, cauliflower

Higher carb sources: wholegrain bread, apples, chick peas, sweet potato.

Thiamin or vitamin B1 is needed to supply energy to your body’s tissues and is used to metabolise carbohydrates.

Lower carb sources: trout, tuna, sunflower seeds, beef, yeast extracts

Higher carb sources: brown rice, black beans, wholemeal bread, yoghurt.

(Getty Images/iStockphoto)

Calcium is needed for strong bones.

Lower cab sources: hard cheese, canned salmon with small bones, almonds, firm tofu

Higher carb sources: yoghurt, milk, soft cheese.

Folate is essential for growth and is used to manufacture DNA, your genetic code. Adequate intakes are especially important for women, as folate is needed to prevent neural tube defects in infants during pregnancy.

Lower carb sources: green leafy vegetables, avocado, broccoli, peanuts

Higher carb sources: wholemeal bread (Australian bread-making flour is fortified with folic acid), fortified wholegrain cereals, brown rice, oranges.

Ultimately, if you love carbs and want to lose weight, you can. Plan to lower your kilojoule and carb intake by not eating ultra-processed, energy-dense, nutrient-poor (junk) foods, while still eating carbohydrates from healthy foods.

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By Clare Collins Laureate Professor in Nutrition and Dietetics, University of Newcastle, Erin Clarke Postdoctoral Researcher , University of Newcastle and Rebecca Williams Postdoctoral Researcher, University of Newcastle.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Healthy toast alternatives

Love your toast? All the healthier (and lower cal) toast alternatives, ranked by calories

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February 27, 2022

Normal golf act Tiger Woods surprisingly ‘never, ever’ did (FILES) In this file photo taken on November 14, 2020 Tiger Woods of the United States looks on after a shot on the second hole during the final round of the Masters at Augusta National Golf Club in Augusta, Georgia. – Twenty years after his “Tiger Slam”, a Grand Slam straddling two years, Tiger Woods, recovering from his serious car accident, will not be at the Augusta Masters on April 8, 2021, where it all began for his prodigious career now in suspense . (Photo by Patrick Smith / GETTY IMAGES NORTH AMERICA / AFP)

Filed under: Outdoors — Tags: — admin @ 10:44 am

Tiger Woods may be the best golfer of all time but his longtime caddie has revealed a fact about him that will surprise many golf fans.

Tiger Woods may be the richest golfer ever to play the game but he didn’t care one bit about how much prize money he won at tournaments.

That surprising fact has been unearthed by his former caddie Steve Williams, who was on the bag for 13 of Woods’ 15 major victories.

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Speaking on the Chasing Majors podcast with golf writer Evin Priest, Williams revealed what Woods did, or didn’t do, at the conclusion of a tournament, set him apart from every other golfer on the tour.

“One of the things I admire most about Tiger — I admired a lot of things about him — but one thing I absolutely admired about Tiger is that at the completion of a tournament you’d go into the scorer’s hut and you sign your scorecard and you hand it in,” Williams said.

“They always have a sheet with the prize money allocation for everybody so you can look up on the screen to see how you finished and look down and see how much you won.

“Tiger never, ever once took a look at that. He played to win trophies and create records, not for prize money.”

Williams described Woods as an ultra-competitive beast who was hellbent on breaking American legend Jack Nicklaus’ longstanding record of 18 major wins. He is currently three short of that mark.

“He’s the only player I’ve ever caddied for, the only player I’ve ever seen who never, ever looked at that sheet,” the New Zealander said.

“OK, you could argue he didn’t need to look at that sheet, but every player looks at that sheet, and he never did.”

Williams was also impressed that Woods never inquired about the prize pool when he was invited to play at a tournament overseas.

“Another thing that I admire about him (was) when he was getting approached to go and play in an event overseas,” he said.

“All they players always ask, ‘What’s the purse at that event?’. Tiger never asked what the purse was.

“Whenever he got offers to play at event overseas, the prize money had no bearing on his decision to play or not play in an event that he was invited to overseas.”

As of 2021, Woods has made around $165 million (AUD) in prize money on PGA tour, making him the highest earning player in the history of the game.

However, it’s unclear if or when the 46-year-old will make a return to competitive golf following last year’s serious car crash that badly injured one of his legs.

Woods has appeared at an exhibition event with his son Charlie but has said he will never be a full-time professional golfer again.

He does hold faint hopes of returning to the professional tour but can’t commit to a playing return.

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Influencers banned from promoting health products from vitamins to skincare in latest TGA crackdown

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New advertising rules for social media influencers will ban them from promoting health products, such as vitamins or skincare, with the promise they will “diagnose, treat or cure” any health or skin condition.

The new advertising rules by the Therapeutic Goods Administration (TGA) aim to bring influencers in line with best practice, with influencers prohibited from promoting any therapeutic good that they have been paid to use.

As the TGA states, a therapeutic good ranges from medicines to medical devices. According to their broad definition, this can include sunscreen, skincare, vitamins, protein powders, collagen powders and other supplements.

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Influencer Tasha Franken endorsing JS Health Vitamins.
Influencer Tasha Franken endorsing JS Health Vitamins. (Instagram / @jshealthvitamins)

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The administration outlines that products with claims such as “‘removes toxins‘, ‘fades age spots‘, ‘relieves pain‘, ‘aids sugar metabolism‘, ‘reduces inflammation in the body‘ are all therapeutic use claims.”

For many Australian influencers, these new rulings will have a major impact on their business and how they approach their social media posting, given that most profit off paid partnerships with beauty and wellness brands.

The TGA has provided basic advertising rules for influencers to follow which include:

  • “Be accurate, balanced and substantiated
  • Only make claims that are consistent with the advertised good’s indication or intended purpose as it is recorded on the Australian Register of Therapeutic Goods (the ARTG) or for exempt goods not on the ARTG consistent with documentation provided with the good.
  • Contain certain mandatory warning statements, which vary depending on the type of therapeutic good being advertised
  • Not claim that a product can diagnose, treat or cure a serious condition without prior permission or approval from the TGA.”

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READ MORE: Prince William and Kate Middleton bring Prince George to rival rugby match

The TGA explains that rules apply whether a payment is disclosed or not, and even if a testimonial made by the influencer is genuine, reports The Australian.

Bans also extend to those with expertise in a health-related field, including current and former health practitioners, health professionals and medical researchers.

For example, experts and brand ambassadors will be able to endorse products, but cannot provide testimonials for how the products work, due to their conflict of interest.

According to The Australian, the rules also prohibit advertising of therapeutic goods that plays on “fear and apprehension” or that may cause distress for public viewers.

The world's 10 richest fitness influencers and how much they're worth

World’s 10 richest fitness influencers

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February 26, 2022

‘Time to act’: World Cup thrown into chaos (FILES) In this file photo taken on July 01, 2018 Russia supporters wave flags prior to the Russia 2018 World Cup round of 16 football match between Spain and Russia at the Luzhniki Stadium in Moscow on July 1, 2018. – Sport’s highest court will on December 17, 2020, delivers its verdict on whether to overturn Russia’s four-year ban from international sport imposed following allegations of state-sanctioned doping. The much-anticipated decision from the Court of Arbitration for Sport follows a four-day arbitration hearing between the World Anti-Doping Agency (WADA) and the Russian Anti-Doping Agency (RUSADA) at a secret location last month. (Photo by Mladen ANTONOV / AFP) / RESTRICTED TO EDITORIAL USE – NO MOBILE PUSH ALERTS/DOWNLOADS

Filed under: Outdoors — Tags: — admin @ 10:44 am

The sporting world has continued to revolt against Russia’s invasion of Ukraine and it could cost them a spot in sport’s biggest tournament.

Poland will not play their 2022 World Cup play-off with Russia in Moscow on March 24 due to the Russian invasion of Ukraine the president of the Polish football federation said on Saturday.

The conflict entered the third day on Saturday since Russian leader Vladimir Putin unleashed a full-scale invasion that has killed dozens of people, forced more than 50,000 to flee Ukraine in just 48 hours and sparked fears of a wider conflict in Europe.

“The time for talking is over. It is time to act. Due to the escalation of the Russian Federation’s aggression in Ukraine, the Polish team does not envisage playing the play-off against Russia,” wrote president of the Polish Football Association Cezary Kulesza, adding it was the “only correct decision”.

He said he would work with the Swedish and Czech federations — the winners of their match would have to play in Russia (on March 29) if the latter beat Poland — to present a unified position to FIFA.

The three federations issued a joint statement on Thursday demanding FIFA move the respective play-offs from Russia.

Polish star Robert Lewandowski had tweeted on Friday that he would consult his teammates about the match and his rejection of war.

“Everything which is beautiful in sports is against what war brings,” he said. “For all people who value freedom and peace this is a time of solidarity with the victims of the military aggression in Ukraine.

“As the Captain of the National Team I will speak with my teammates about the match against Russia, in order to work out a common position on this question and present it to the president of the PZPN (Polish Football Association) as soon as possible.”

European football’s governing body UEFA punished Russia on Friday by stripping Saint Petersburg of hosting European club football’s showpiece event the Champions League final on May 28 and awarded it to Paris.

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February 25, 2022

Supermarket secrets: 8 food packaging tricks

Filed under: Fitness — Tags: — admin @ 9:02 pm

By presenting their products in light-coloured boxes and bags, manufacturers believe you’re more likely to think a product is better for you. That theory was proven in recent research by Kiel University in Washington, which found that products presented in lighter shades were automatically assumed to be the “healthy” options. Interestingly, the researchers also found that most of us assumed the lighter the package, the more chance there is that the food will taste gross.Source

Woman shares viral video of shock act by ‘Karen’ in gym: ‘This can’t be real’

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A woman has shared footage of the shocking moment someone stole her dumbbells at a public gym, just seconds after she put them down in front of her.

In a viral video with over 9.6 million views, TikToker and gym junkie Kylen Suttner revealed her encounter with a “gym Karen” which has now left TikTok completely stunned. Watch above.

At the beginning of the video, Suttner is seen sitting on a bench press, lifting some dumbbells. She often films herself at the gym to work on her technique or post videos to TikTok.

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TikToker goes viral with video of 'gym Karen' stealing her dumbbells.
Suttner was filming herself to watch her technique when she caught the whole encounter on film. (TikTok / @kylensuttner)

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She then reveals the moment that has made her “officially over public gyms.”

When she sets her dumbbells down, having finished her set, a hand comes into the frame and takes one away.

When Suttner realises she turns and says “Oh sorry, I was using that,” to which the woman, who is outside of the frame, replies: “I’ve been waiting for these for a really long time, you’ve had them forever.”

Suttner replies: “I just have a couple more,” but the woman says “You’ve had them long enough.”

READ MORE: Meghan Markle broke promise not to ‘overshadow’ Camilla

TikToker goes viral with video of 'gym Karen' stealing her dumbbells.
Suttner had only just put down the weights when the woman swooped in and stole one. (TikTok / @kylensuttner)

Stunned by the woman’s attitude, Suttner turns around saying “Okay”.

TikTokers have been outraged by the woman’s act.

“This can’t be real,” one person wrote.

“People actually do this???????” another commented.

READ MORE: Amanda Bynes files to end her own conservatorship

One person commended Suttner on how she handled the situation: “You’re a much better person than me this would’ve brought out anger I didn’t know I had.”

Another said the exact same thing had happened to her: “A guy literally tried taking it out of my hand mid-set.”

A third person agreed: “This happened to me at Planet Fitness.”

Sleep expert’s top foods for a good night’s sleep

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10 Realistic Fitness Goals for 2022 – Types of Fitness Goals for Women – GoodHousekeeping.com

Filed under: Fitness — admin @ 8:16 pm
realistic fitness goals

MoMo ProductionsGetty Images

Starting a fitness journey is amazing for both your mind and body, but sticking to it can sometimes prove to be difficult. Too often we set unrealistic fitness goals which are unsustainable in the long run. If you’re looking to up your exercise, setting specific and achievable targets can be the secret to lasting change.

“It is important to set fitness goals as a way to hold ourselves accountable for pouring into ourselves just as much (if not more) as we pour into others,” says Dr. Chelsea Jackson Roberts, Ph.D., Peloton Yoga & Meditation Instructor. “I recommend starting off small and committing to celebrating the small wins.” She adds that setting realistic goals is important as well to not overwhelm you (or your body) and avoid burnout.

Editor’s Note: You should clear any long-term changes to your fitness routine with your primary healthcare provider beforehand. Weight loss, health and body image are complex subjects — before deciding to switch up your exercise and fitness levels, we invite you to gain a broader perspective with our exploration into the hazards of diet culture.

When it comes to staying motivated, it’s important to focus on all of your progress along the way. “I am a big stickler for progress over perfection,” says Kirsten Ferguson, Peloton Tread Instructor. “Enjoy every little, small victory in the process towards greatness.”

Whatever fitness goals you decide to set are unique to you and need to be suited to your lifestyle. Remember to consult your healthcare provider prior to starting any new fitness regimen. Here are some fitness goals examples to get you started on your wellness journey:


1. Start a Walking Program

mixed race runner tying shoelaces

JGI/Tom GrillGetty Images

A smart goal doesn’t need to always be high intensity. A walking program is a great entry into fitness because it’s free and easy to start. Plus, walking regularly can even improve longevity. You may notice significant improvements to your health in just two weeks of a power walking routine, ranging from benefits like decreased blood pressure to stronger leg muscles.

How to achieve it:

  • Beginners can start with walking 10 minutes per day for the first two weeks. Aim for a 3 to 3.5 mph pace on the treadmill, or about a 17-20 minute per mile pace outdoors. You can advance your routine by increasing your pace, time or incline.
  • Find a scenic walking path if you’re able to that keeps your stroll interesting. Try recruiting a friend or family member to walk with you for extra accountability.

2. Grow Stronger Glutes

Your gluteal muscles assist everything from proper posture to helping you power through workouts, but we often spend more time sitting on our glutes than using them. Training your glutes has a ton of benefits, from helping prevent knee injuries to supporting the lower back. You’ll see improvements in activities like running, jumping and even heavy lifting when you train your glutes since they are essential for creating power and acceleration.

How to achieve it:

  • Incorporate glute-toning exercises into your workout regimen at least three days a week to start seeing and feeling results.
  • Try using resistance bands to start out; they are great for enhancing the mind-muscle connection and increasing the time in which your muscles are under tension. They naturally can help with form feedback too.

3. Improve Upper Body Strength

Lifting and carrying anything becomes much easier when you have substantial upper body strength. Daily tasks like hauling groceries, picking up kids, even shoveling snow all become easier when you are working with a strong upper body.

How to achieve it:

  • Incorporate arm-strengthening exercises into your workout regimen at least three days a week to start seeing and feeling results.
  • Try working up towards 20 pushups or strengthening your arms to eventually be able to do one pull-up. Some of the best arm exercises can be done with bodyweight and don’t require any dumbbells.

4. Build a Stronger Core

young female athlete performs ab crunches outdoors

gruizzaGetty Images

More than just aesthetics, a strong core is essential for building stability, improving posture and reducing low back pain. What’s more, proper core engagement is necessary for other major exercises like squats and push-ups. Even daily tasks like bending down to put on shoes, lifting a package and standing up all require core strength.

How to achieve it:

  • Try to do at least 10 minutes of core focused exercises three times a week to start seeing and feeling results.
  • Work up towards holding a minute-long plank, and try to focus on engaging different angles of your abdominal muscles with exercises like side-planks.

5. Boost Your Cardio Endurance

Cardiorespiratory exercise has benefits like strengthening the heart and respiratory muscles, reducing cholesterol levels and arterial blood pressure, increasing lean body mass and even optimizing metabolic rate. You don’t need to spend hours on a treadmill to boost your cardio. High intensity interval training is a great way to get efficient cardio done and can be used in a variety of exercises.

How to achieve it:

  • Jogging and running are great entry into building cardiorespiratory fitness. Setting goals like building up to a 5K or 10K can give you something to work towards and look forward to. Set a realistic time frame and map out a running schedule.
  • Try a new piece of cardio equipment like the rowing machine or jump rope to change things up and keep your workouts interesting.

6. Lift Weights

While bodyweight workouts can provide tremendous fitness gains, lifting weights is definitely a way to level up your workout routine. Incorporating strength training into your workout regimen can increase lean body mass, help gain bone density and even enhance flexibility and sleep. Plus, lifting weights can help reduce risk of several chronic diseases.

How to achieve it:

  • Start with two to three weight training sessions per week. Be sure to listen to your body and start with light weights.
  • Form is key, and investing in even just one or two sessions with a qualified fitness professional to teach you technique can be essential. Many fitness apps also have great weight training programs to follow and virtual communities for extra support.

7. Increase Your Flexibility

young woman stretching legs in the park after exercise

Oscar WongGetty Images

Flexibility does vary widely from person to person, but inactivity or lack of stretching can all play a role in minimizing the body’s range of motion. Lengthening and stretching muscles can help prevent injuries and energize the body too. Regularly stretching can also give muscles more full range of motion.

How to achieve it:

  • Set a goal of stretching first thing in the morning for 10 minutes. Morning stretches can help increase blood flow to muscles and joints, preparing your body for the day ahead. If you’re doing other workouts, aim for a five-minute cooldown stretching session at minimum to properly recover.
  • Hold each stretch for at least 30 seconds, which allows the muscle to fully relax. Turn on some soothing music or listen to a podcast to help pass the time by.

8. Learn a New Skill

Maybe you’ve been thinking about taking a boxing class for a while now, or are looking to join a local sports recreational team. Take the plunge and try something new! Learning a new skill can keep things interesting and exciting, encouraging you to keep going with your fitness routine and goals.

How to achieve it:

  • It’s a good idea to work with a coach or join a class with an experienced instructor who can teach you proper form and technique of whatever new skill you are learning to do.
  • Be patient with yourself, take things slow and enlist a friend to join in on the fun while holding you accountable too.

9. Meditate Regularly

Fitness isn’t always about hitting the gym; working on the mind-body connection is crucial too. Meditation is a great way to increase calmness and physical relaxation. Some studies show that meditating can decrease blood pressure and symptoms of anxiety and depression. There is no right or wrong way to meditate, and committing to even five minutes a day can make a tremendous difference.

How to achieve it:

  • Set up a meditation space in your home. This can be as simple as a quiet corner with a comfy chair and a few small plants.
  • If you’re not sure where to start, try a meditation app for guidance. Some sessions target specific issues like anxiety, sleep and stress, so you can tailor the meditation experience to what suits you best.

10. Prioritize Recovery Days

“One example that doesn’t get enough celebration is the fitness goal of rest and recovery,” Roberts says. “For every day or hour that you work out, try and commit to that equal amount of rest either the same day or the next.” If you’re starting up a new exercise regimen or performing exercise that you haven’t done in a while, proper recovery is especially important because you may experience delayed onset muscle soreness. We know that exercise has a slew of health benefits, and in order to stay consistent with a workout regimen, proper recovery is essential.

How to achieve it:

  • Sleep is your body’s time to repair, recuperate, and recover. Your emotional, mental, and physical health all benefit from adequate sleep. A great place to start is moving up bedtime by about 15 minutes to get more rest.
  • Utilizing a myofascial release tool like a foam roller can help relieve muscle tension and soreness while also improving range of motion. By taking the time to foam roll, especially after a tough workout, you can help promote the recovery process.

Tips for Staying Motivated

sporty friends giving a high five after workout together

Xavier LorenzoGetty Images


  • Set S.M.A.R.T. goals: “Setting smart fitness goals are so important to keep you focused and accountable,” Ferguson says. Try to make each goal specific, measurable, achievable, realistic and timely. “Far too often, people set fitness goals without a plan, with no time limit and they aren’t realistic to achieve and when they don’t happen right away, unfortunately people quit.” She adds that with every goal you set, it’s important that they are not only realistic but also small and manageable. Focus on setting a timeline and choosing a goal that is meaningful to you.
  • Mark time in your calendar for exercise: “Set a schedule just like you set a meeting on your work calendar or your kids after school schedule. Make the times realistic when you know you will have the least amount of distractions,” Ferguson recommends. “Just as we schedule lunch dates and place responsibilities for work in our daily calendars, it is just as important to place those commitments towards our fitness goals there too,” Roberts adds.
  • Recruit a workout partner: A friend or family member can help hold you accountable and make working out even more enjoyable. “I think there is something so powerful in knowing that you aren’t going at your goals alone,” Ferguson adds. “On the days that you really don’t feel like doing it, your friend will motivate you to show up and show out!” But if you can’t work out together in person, there are still ways to connect. “Even if you can’t be in the same physical place as the individual, create opportunities to check in or even Facetime during a workout,” Roberts says.
  • Get some support: Ferguson says it’s a good idea to let your friends, family, even children know about your goals and how they can support you in achieving them. “We all want to see you win!”
  • Journal throughout your fitness journey: “I am a big proponent of reflecting on my experiences through journal writing,” Roberts shares. “Practice recording your workouts either written or even voice memos. For me, this is a practice that helps me see and hear my accomplishments over time.”
  • Find some great fitness goals quotes: An inspirational quote can be an amazing motivator. Write it out and place it somewhere visible, or make it your phone background or desktop image so you see it every day.

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Manly’s Jason Saab and Tolutau Koula the ‘fastest right side we’ve ever seen’ Is this the fastest centre-wing pairing rugby league has seen? Photo: Fox Sports

Filed under: Outdoors — Tags: — admin @ 10:43 am

Manly fans should get excited for the 2022 season as last season’s preliminary finalists unleashed a freakish young duo set to light up the NRL.

The regular season has not yet started but Manly Sea Eagles fans will already be cheering as one of the fastest backline pairings the NRL has seen showed what they could do against the Canberra Raiders.

It was a tough night for the Sea Eagles, losing 18-16 in the side’s final trial game but more importantly, losing prop Marty Taupau with a back injury, Dylan Walker limped off the field with an ankle problem and Haumole Olakau’atu suffered a suspected elbow injury. Ben Trbojevic played through despite initally staying down clutching his knee. Taupau, Walker and Trbojevic are all expected to play in round one.

Just under two weeks from the first match of the season, the wing-centre pairing of Jason Saab and Tolutau Koula have both shown off their extreme speed in the trial match in Gosford.

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Koula is yet to play NRL but the 19-year-old utility sports the fastest 100m athletics time in GPS history when he ran a 10.58 as a 17-year-old. It’s a time that would have fractionally missed the Australian Track & Field Championships 100m final in 2021.

And with Saab on the wing and one of the NRL’s fastest men already, the Sea Eagles will have a potent backline in 2022.

12 minutes into the clash the Raiders were attacking the Sea Eagles line, when a Jack Wighton pass was caught by Saab, who sprinted away for the try.

Raiders fullback Xavier Savage made chase but only got within 10m after Saab switched off with 25m still to run.

“Saab’s got (Savage) covered and then some,” Andrew Voss screamed on Fox League. “Is he the fastest in the competition? He’ll tell you he is and he shut it down like a dragracer well short of the quarter mile.”

Voss said he spoke to Saab and he said he was confident he could beat any other player.

Corey Parker added: “It must be a nice feeling that nobody, nobody on the field can catch you.”

Code Sports Lachlan McKirdy tweeted: “Throwing an intercept to Jason Saab and watching him run 90m in about second gear is a pretty rough way to start a pre-season game.

Fox Sports’ Cody Kaye added: “Hot damn it’s good seeing Saab pin em. Looks like he’s got like five more gears too”.

But Koula was not about to be outdone, Koula pounced on a long range chance as well, racing 70m to make the Raiders pay for a Wighton fumble.

And hilariously, Saab was running right next to him and was the first player to catch him after he scored the try.

“Lock it in Eddie: the fastest right side we’ve ever seen in rugby league,” Voss said.

Parker said: “We’ve ever seen? That’s a massive call.”

Voss continued: “This is something special Manly fans — and all league fans — that we get to see this young talent. But for Manly fans in particular. If this develops in the maroon and white, you are in for some serious entertainment.”

Chuck in the “fastest man on the planet” in Josh Addo-Carr and the man who beat him in a race to the line last year in Storm recruit Xavier Coates and we got ourselves and 100m sprint.

But while the Manly flyers starred in the first half, the Raiders hit back after going 16-6 down at the half.

Two tries saw the Raiders hit the lead 18-16.

That was when the heavens opened and the rain pelted down.

Source

Fitness Industry ‘giant’ being remembered following motorcycle crash – ABC News

Filed under: Fitness — admin @ 1:00 am

Friends and colleagues have paid tribute to John Holsinger, a mentor and legend in the fitness industry following a motorcycle crash. 

The 70-year-old died after the vehicle he was riding left the road and caught alight 25 kilometres east of Broken Hill in far western New South Wales last Tuesday. 

Mr Holsinger had been riding with a group of friends when he crashed, leaving him with serious head injuries.

He was flown to Royal Adelaide Hospital in a critical condition but died earlier this week. 

Police, Ambulance officers, friends and onlookers at the scene of a motorcycle crash on the Barrier Highway near Broken Hill.
The bike burst into flames following the crash. (ABC Broken Hill: Bill Ormonde)

‘An inspiration’ 

According to many, he was a mentor and a leader with decades of experience in the fitness industry.

The Sydneysider was the Global Health and Fitness Association’s (IHRSA) Asia-Pacific director since 2005.

His tireless work in the APAC region made our organisation stronger and the world a healthier place. 

John Holsinger wearing a Hawaiian shirt and smile for a picture
Mr Holsinger was a much beloved character in the international fitness industry. (Supplied: IHRSA)

Mr Holsinger worked in the field across the world, with health leaders from China, Japan, India, New Zealand and a number of other countries.

One of his colleagues from China, Loni Wang, revealed: “John was an inspiration to me personally.”

“John was a thought leader who led by example and was a true team player,” friend and IHRSA vice president of international operations Alison O’kane Giannaras said.

“His wisdom and contributions will be deeply missed but not forgotten. 

The 70-year-old is survived by his wife Val, and his family.

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