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August 13, 2021

Beat Boredom and Burn Fat With This Super-Shredder HIIT Workout

HIIT is effective for melting body fat, but burpeeing to oblivion can be a soul-sucking means to a sculpted end. Instead of reverting to autopilot and blasting through the usual rotation of mountain climbers and jump squats, try this power endurance HIIT workout, courtesy of Lululemon’s newest brand ambassador and bootcamp maestro, Akin Akman.

“These exercises strengthen neuromuscular pathways and unlock fast-twitch muscle fibers to help you move freely across all planes of motion,” Akman says. Rather than aggravating knees and ankles, this HIIT workout strengthen joints and tendons while improving bone density. “You’ll move and react sharper, becoming more receptive, focused and alert,” says Akman. Plus, all this single-leg work promotes longevity and peak performance.

Directions: How to Do the Power Endurance HIIT Workout

Exercises 1 and 2 are AMRAP super­sets: Do as many reps as possible in 1 minute, then immediately begin second move without rest. Repeat superset on opposite side; that’s 1 round. Rest 45 seconds between supersets and 2 minutes between rounds. Perform 3 to 5 rounds.

1A. Side Lunge Pivot Reach With Row (shown above)

Hold dumbbells at sides with a neutral grip, feet hip-­width apart. Take a big lat­eral step out with left leg, pivoting foot and torso to face forward, as you descend into a lunge and reach arms to frame front leg. Engage lats and draw elbows back to row weights. Drive through left foot to pivot back to start. Go immediately to 1B.

Skater With High Pull and Lateral Hops
Skater With High Pull and Lateral Hops Marius Bugge for Men’s Journal

1B. Skater With High Pull and Lateral Hops

Stand on left leg with soft bend in knee and right hand holding a dumbbell, palm facing you. Lean forward as you raise right leg behind you, and draw left arm back for counterbalance. Jump left foot to the left. Stabilize, then immediately jump back to the right, landing on right foot as you explosively perform a high pull, bringing weight to shoul­der. Stay on right foot and hop laterally (side to side) 4 times. Go back to 1A; switch sides.

Single-leg Oblique Dip
Single-leg Oblique Dip Marius Bugge for Men’s Journal

2A. Single-leg Oblique Dip

Stand on left leg with right leg bent at 90 degrees, foot flexed, holding a heavy dumb­bell in left hand. Don’t rush: Keep obliques and glutes engaged as you dip toward the left. Go immediately to 2B.

V-formation Tennis Drill
V-formation Tennis Drill Courtesy Image

2B. V-formation Tennis Drill

Stand in a split stance, right foot forward, left foot back, holding a medicine ball with both hands. Rotate your torso and hips, drawing med ball to left hip. Shuffle forward at a diagonal, plant your feet, then wood­chop the med ball from right hip to above left shoulder keeping arms mostly straight. Shuffle back and repeat. Go back to 2A; switch sides.

BOSU Ball Side Plank to Snatch
BOSU Ball Side Plank to Snatch Marius Bugge for Men’s Journal

3. BOSU Ball Side Plank to Snatch

Plant right hand on BOSU ball, then come into a side plank, shoulder stacked over wrist and feet staggered with bottom foot behind, top foot in front, hips off the ground. Hold a dumbbell in your left hand, palm facing you. Engage core and snatch weight overhead, then lower and repeat. Note: You can do a high pull instead of a snatch. Make it easier by com­ing into a forearm plank or removing the BOSU altogether. Perform as straight set AMRAP: 1 minute each side.

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July 8, 2021

Fans Banned From Tokyo Olympics Amid New COVID-19 State of Emergency

Filed under: Fitness,Health — Tags: , , , — admin @ 7:43 pm

Big names such as Simone Biles, Damian Lillard, and Bryson DeChambeau will show face at the 2021 Tokyo Olympics, but fans won’t get the chance. Earlier today, Japanese officials declared a state of emergency for Tokyo that runs through the Games. This effectively bars spectators from Olympic venues in the city.


 

“Many people were looking forward to watching at the venues, but I would like everyone to fully enjoy watching the games on TV at home,” said Toyko Governor Yuriko Koike.

A different kind of Olympic spirit

With more than 14,800 deaths, the COVID-19 pandemic didn’t affect Japan as strongly as other countries, But a new surge in infections along with the more contagious Delta variant of the virus caused officials to act.

“Taking into consideration the impact of the Delta strain, and in order to prevent the resurgence of infections from spreading across the country, we need to step up virus prevention measures,” said Japanese Prime Minister Yoshihide Suga.


In addition to the Delta variant, there were concerns about the country’s low vaccination rate. In Japan, 15 percent of residents are fully vaccinated versus 45 percent in the U.S. Recent polls show that a large majority of Japanese citizens prefer to cancel or further postpone the Games. As of yesterday, two Olympic athletes and two workers have tested positive for COVID-19.

This is not the first setback that Tokyo 2020 organizers have experienced. In March, officials made a decision to bar overseas spectators. In addition, the Olympic torch run hasn’t been a run at all in Japan. Instead, it’s been a series of ceremonies that aren’t open to the public. And, of course, the 2020 Summer Olympics didn’t occur in 2020. Due to the pandemic, the start of the Olympics was postponed until July 23, 2021.

There are a few events outside of Tokyo, such as the marathon, that could still have fans. However, organizers say they would ask spectators not to cheer for runners. It seems that athletes at the Tokyo Olympics will be used to that silence.

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April 13, 2021

The New Snack Down: Meet the Food and Drink Trends of 2021

Filed under: Fitness,Health — Tags: , , , , , — admin @ 12:35 am

Say goodbye to whipped coffee and banana bread, and hello to the latest food and drink trends of 2021. The future of our pantry shelves are good for you and the environment. Ryan Andrews, RD, principal nutritionist and adviser at Precision Nutrition says he sees a pull toward more sustainability in our food practices and our choices overall, from pasture-raised animal products to eco-friendly packaging. Meanwhile, thanks to a year of waking up to health reminders, Robin Foroutan, RDN, integrative medicine dietitian and spokesperson for the Academy of Nutrition and Dietetics says we’re also putting our well-being at the top of the grocery list. Here are the food trends blowing up—and the best ways to taste them.


 

Earth-Friendly Upcycling

The World Food Program World Food Programestimates that one-third of the planet’s food is lost or wasted every year. (The average American trashes 20 pounds each month.) Andrews says a new wave of forward-thinking snack brands are upcycling undesirable and leftover food byproducts into irresistible munchies. For example, addictingly crunchy ReGrained Super-grain+ Puffs are made from the spent grain of brewed beer.

[$20, 5-pack; regrained.com]

Get it

Legumes Reimagined


First kimchi was all the rage, now good ol’ reliable beans are joining the alternative snacks party. “Legumes are sustainable, health-promoting and tasty,” says Andrews. Plus they’re part of another major movement: plant-based eating. Fiber and protein keep you full longer, while powerful nutrients ward off disease. Brami’s pickled lupini beans have 50 percent more protein than chickpeas and 80 percent fewer calories than almonds.

[$17, 4-pack; bramisnacks.com]

Get it

Punchy Spice Blends

Herbs and spices will take you to Flavortown without torching your taste buds like some hot sauces can. Bonus: Most of these blends are packed with disease-fighting antioxidants, says Foroutan. A big trend for 2021 is artisanal fusions. Try Asian-influenced umami mixes. Or Mexican-inspired adobo spices, like SpiceWalla Al Pastor Rub, in which ancho and guajillo chilli powder lend a slow burn that’s mellowed by pineapple and citrus.

[$11; spicewallabrand.com]

Get it

Diversified Grains, Seeds and Greens

Go all-in on trendy whole grains like teff, spelt and sorghum; seeds like chia and sunflower; and while you’re at it, swap kale for collards. To achieve variety that yields superfood levels of vitamins and minerals, reach for Go Raw’s Sprouted Organic Mixed Seeds. The pumpkin, sunflower and watermelon seed medley is nutrient-dense due to the sprouted germination process, which breaks down some starch.

[$80, 6-pack; goraw.com]

Get it

Premium Coffee

Prioritize fair-trade beans; they’ve met standards that help the environment and ensure workers are treated well and paid fairly. Also, expect to see more coffee products mixed with adaptogens—plant compounds thought to armor the body against biological and physical stressors. Four Sigmatic Mushroom Coffee boasts ashwagandha, chaga mushroom and more adaptogenic ingredients known to lower stress and spike immunity.

[$20; foursigmatic.com]

Get it

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March 5, 2021

The Weird Way Coffee Can Make an All-Nighter Worse

Filed under: Fitness,Health — Tags: , , — admin @ 9:09 pm

Maybe you were up every other hour with your newborn, or you pulled an all-nighter for the company’s annual report. Or maybe you just spent the night tossing and turning for no good reason. Whatever the case, when your alarm goes off at 6 a.m., you need help or you’ll never make it through the day. Instinctively, you brew yourself a cup of coffee—nature’s perfect antidote to feeling like death warmed over. But it turns out, while it may give your system a jolt, it’s weighing pretty heavy on your long-term health.

A report in the British Journal of Nutrition found that a night of poor sleep followed by a morning cup of black coffee caused blood sugar levels to spike 50 percent in otherwise young and healthy study participants. One suspected reason: Caffeine may contribute to insulin resistance, says lead study author Harry Smith at the Centre for Nutrition, Exercise & Metabolism at the University of Bath in the UK.

“Caffeine has a negative impact on sensors in our muscles that help the muscle take glucose out of the blood, hence why we saw the elevated blood glucose in the coffee condition,” he explains.

Since high blood sugar is the first step toward diabetes and other heart issues, it’s best to avoid it. One solution, suggests Smith, is to drink your coffee after breakfast, rather than before, which can help negate some of the effects of caffeine on blood glucose control.

Another fix: “Physical activity is a great way to control blood glucose levels and it is entirely possible that some morning exercise could be enough to negate the effect of caffeine on blood sugar levels as well,” he says, also noting that moderate coffee consumption has been linked with other positive health effects so there’s no reason to ditch the java entirely, especially if you pull an all-nighter.

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March 4, 2021

Binge-Drinkers Have a Harder Time Feeling Empathy

Filed under: Fitness,Health — Tags: , , , — admin @ 9:41 pm

A glass of wine may be good for your ticker, but too much booze can damage your heart in a more metaphorical manner: Researchers at the University of Sussex in England found that binge-drinking (defined as drinking three-quarters to a bottle of wine at once) impedes people’s ability to empathize with another person’s pain.


 

To study this, the scientists monitored brain activity in binge-drinkers (sober at the time) and non-binge-drinkers as they were shown images of an injured body part and asked to rate the pain experienced by a person with this injury. It took binge-drinkers longer to respond, they perceived the pain to be minimal, and the areas of their brains responsible for feelings like empathy lit up on the screen—suggesting binge-drinkers have to work overtime to imagine someone else’s angst.

Why does binge-drinking mess with your ability to tune into other people’s feelings? “During a binge-drinking episode, large amounts of alcohol enter the brain within a limited time period, followed by a period of no drinking—as opposed to regular drinking in which a person might consume similar weekly amounts of alcohol, but without the extremes of intoxication and withdrawal,” says study author Dora Duka, M.D., Ph.D.

Tthese swings in alcohol levels appear to cause dysfunction in part of the brain. “The pattern of binge-drinking seems to poison the brain both during intoxication and during withdrawal.”


Bottom line: Go steady on the booze and practice moderation.

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The Longer You Stare at a Screen, the Worse Your Health Habits Become

Filed under: Fitness,Health — Tags: , , , — admin @ 6:34 pm

Screen time is way up since the global pandemic began. While it’s an understandable diversion from life during COVID-19, it’s problematic when it comes to the rest of your health. A new study from scientists at Arizona State University shows the longer someone stares at a TV, phone, or computer screen during the day, the worse their health habits are.


 

Interestingly, when researchers broke down the screen use and health behaviors of the roughly 1,000 study participants, they found watching TV was linked to the worst eating habits, while smartphone use was most directly correlated to poor sleep. All screen use has some negative health consequences, says Christopher Wharton, Ph.D., associate professor of nutrition at
Arizona State and co-author of the study, but if you’re going to pick your battles, start by limiting the Netflix binges and shutting off your phone an hour before bed. “Different devices matter for different health behaviors, and we can make more targeted health improvements if we think about use of particular devices,” he says.

Getting away from your devices during COVID takes discipline. “For those who are having to spend more time in front of screens right now for work, such as myself, I take every opportunity to move away from them when work is done,” says Wharton. “I go play with my kids, work out outdoors, do woodworking projects, and pursue new COVID hobbies—I’m learning the violin. All of that delivers way more value for me personally than watching TV, especially after spending my whole day staring at a screen.”

Meanwhile, when you do choose to zone out in front of the tube, keep a bowl of fruit on your coffee table and pre-sliced carrots and cucumbers in a ziplock bag in your fridge so you can pull it out when the game is on. Mindlessly noshing on an entire bowl of fresh veggies with salsa dip vs. a bowl of chips with sour cream dip will save you about 2,000 calories.

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February 23, 2021

How to Make Food Your First Line of Defense Against Depression

Filed under: Fitness,Health — Tags: , , , , , , — admin @ 9:04 pm

In June 2020, depression and anxiety were up threefold across America compared to the same time last year, reports the CDC. The knee-jerk reaction is too often popping a pill. What if we looked at food more methodically to engineer homeostasis within? Eating healthier can improve symptoms like headaches, fatigue, and nausea, says psychiatrist Leela Magavi. Feeling more alert and energetic can domino into other mood-boosting behaviors like exercise and self-care. What’s more, a growing body of research suggests certain nutrients may help rein in anxious feelings and curb depression.

Fatten Up Your Diet

People who eat a Mediterranean-like diet—high in omega-3-rich fish, vegetables, nuts, and whole grains, but low in meat and dairy—are the least likely to develop anxiety. Healthy fats lower inflammation (linked to depressive symptoms) and boost production of a specific brain protein (BDNF) that influences neuroplasticity—the brain’s ability to form new connections and communicate effectively, says Jody Bergeron, RN.

Try it: Eat fatty fish, flaxseed, walnuts, chia seeds, and avocados, or take a supple-ment with EPA and DHA to get up to 2,000 milligrams of omega-3 per day.

The Whole of It

Twelve key vitamins and minerals—including iron, omega-3s, magnesium, zinc, plus vitamin C, B6 and 12—help prevent and treat depressive disorders. An international meta-analysis concluded that ingesting a full spectrum (30+) can ease mood dysregulation, ADHD, aggression, and anxiety. Your gut and brain have a direct line of communication, so micronutrients impact inflammation levels and mood, Bergeron says. Vegetables and whole grains keep your gut microbiome diverse and healthy—necessary since nearly 90 percent of the happiness hormone serotonin is produced in the GI tract, she adds.

Try it: Every day, load up on leafy greens, fresh herbs, whole grains (oats, farro, wild rice), quinoa, beans, nuts, cruciferous vegetables (Brussels sprouts, broccoli, cabbage), berries, and other colorful produce. Get more probiotic foods like miso, kimchi, kombucha, and yogurt, too.

Ditch the Sugar to Dampen Depression

Men who consume a lot of sugar are nearly a quarter more likely to develop anxiety or depression over five years, while the low-sugar DASH diet helps older adults stave off depression. Too much sweet stuff creates insulin resistance, which increases inflammation and releases chronic stress hormones, Magavi explains. Higher glucose levels slow brain cell growth and lower overall connectivity.

Try it: Cut back on added sugar, at least to the RDA of 6 percent of daily calories.

The Nutrition Plan to Boost Mood and Fight Depression

  • Breakfast: Green tea, half a grapefruit, an omelet with sautéed veggies, fresh herbs, a small amount of cheese, and olive oil, plus a side of whole-grain toast.
  • Mid-Morning Snack: Cottage cheese and blueberries topped with honey crunch wheat germ.
  • Lunch: Mexican bowl with black beans, farro, corn, red cabbage, leafy greens, avocado, salsa, and cheese.
  • Afternoon Snack: A few squares of 60 percent dark chocolate with almonds.
  • Dinner: Broiled wild sockeye salmon or steamed mussels with a side of brown rice and steamed asparagus or broccoli.
  • Dessert: Plain Greek yogurt topped with berries and whole-grain granola.

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February 5, 2021

How to Argue Better and Cope With Conflict—Without Losing Your Cool

Perhaps you had a few conversations in the past year you regret. Maybe your friend, neighbor, or family member went apocalyptic, and you matched the intensity. Rosalie Puiman, leadership coach and author of The Mindful Guide to Conflict Resolution, says that doesn’t have to be the case. Here are her top tips on how to argue better and cope with conflict.

1. Drop Your Ego

“If you’re having a tough discussion, especially around politics—and you want to be constructive—let go of the old paradigm of winning and losing,” Puiman says. Don’t argue to win, but rather to explore the intricacies of another person’s perspective. Shifting the narrative lowers the stakes.

2. Be Curious


“A great way in is to ask what the other person’s experiences have been. Be sincere, and share yours, too.” When you disclose something personal and make yourself vulnerable, it can make a divisive topic feel like less of a debate on moral mandates of right and wrong.

3. Tap Into Unsaid Emotions

Polarizing issues can automatically trigger anxiety and defensiveness. “The other person might be scared, angry, hurt, or they don’t feel seen. Identify that and say: ‘Wow, I sense so much pain in your words.’ ” Empathy can steer dialogue into neutral territory.

4. Know When to Walk

It’s okay to cut bait when things aren’t going well. “Say, ‘I think we’re touching on subjects we absolutely disagree on, and I don’t think it’s helpful to our relationship if we continue this.’ ” Changing the topic isn’t copping out.

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February 3, 2021

5 Ways to Be Happier Now, According to a Life Coach

In the pursuit of happiness Austin, Texas, life coach Bryan Daigle helps people see big life changes more clearly—from career jumps to relationship overhauls. Here’s some of his sage advice—free of charge.

How to Chase the Pursuit of Happiness

1. IDENTIFY YOUR MOTIVATION FOR CHANGE

“There are two types of energy,” Daigle says. “The energy to move away from something, and the energy to move toward something else.” Say you want to relocate across the country because your wife just filed for divorce. Is this a catalyst for change you’ve been too complacent to act on, or are you running away?

2. KNOW IT’S NEVER TOO LATE


“You’re capable of more change than you think, but that voice in your head inspiring a revolution will get only quieter the more you suppress it.” Heed that internal monologue, and don’t shy from shifting gears. Give yourself permission to ditch your current track to pursue your real passion, or reconnect with someone with whom you’ve lost touch.

3. THINK BACK FROM YOUR FUTURE

Not to get too morbid, but think about your life from your deathbed. “What decisions will you be most proud of? What will you wish you had done? What things seem so important now that are actually inconsequential?” This can shuffle your priorities in a big way.

4. NAME YOUR EMOTIONS

Fear is one of the biggest roadblocks to change. “By naming it and putting it in front of you, it can’t sabotage you from behind. Afraid of not making as much money in a new career? Say it out loud, then you can assess it.”

5. STEP OUTSIDE YOURSELF

When making a big decision, you want to be in the right frame of mind. “Sometimes that means going into nature or embarking on a road trip. Find something that grounds you, so you’re not coming from a place of high emotionality.”

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February 2, 2021

Bryson DeChambeau Invests in Mark Wahlberg’s Supp Company, Performance Inspired

Filed under: Fitness,Health — Tags: , , , , , , — admin @ 5:16 pm

You could say Mark Wahlberg’s most at home when he’s training. His inner drive is genetic and by some standards borderline obsessive—but that’s why the man’s so successful. He previously spoke with Men’s Journal about his daily routine, saying “breakfast is at 3:45 a.m., by 4 I’m training, 5 a.m. is prayers, and I’m golfing at 6.” So it was only natural for him to make a personal venture into supplements. Enter Performance Inspired.

After all, what better way to maximize recovery and gains than to have a direct hand in optimizing pre-workouts, BCAAs, creatine, and bars? From the beginning, Wahlberg adopted a startup mentality, hustling to research the competition and reaching out to distributors (you can read all about his journey into the supplement biz here). His partner, Tom Dowd, worked at GNC for 25 years and was involved with an exhaustive range of product development. His know-how and Wahlberg’s determination to provide clean, natural products to everyone from student athletes to weekend warriors made PI a success.


Now, they’re welcoming a new ownership union with pro golfer Bryson DeChambeau. He’ll take an active leadership role in shaping PI’s line of products and work with Wahlberg to inspire others to lead healthier lifestyles through fitness and nutrition. (We foresee many brainstorms happening over a round of golf.)

“The PI team created a full line of all-natural, clean products you can trust and their commitment to quality is what drew me to their products,” DeChambeau said in a press release. “I look forward to helping them develop more products and introducing healthy options to the golf and fitness community. Everyone is looking for healthy options on the course and at home, and I can’t wait to help inspire others to improve their golf fitness and their overall health, the right way!”

The hope is to develop a “Golf Fitness” strategy largely influenced by DeChambeau. (If you’ve been following his 40-pound bulk-up, you know why.) DeChambeau’s been creating a buzz ever since he beefed up—prioritizing strength, flexibility, and nutrition—and started driving the ball, on average, 322 yards. He finished the 2020 PGA Tour season as the longest hitter in the history of professional golf. If it seems like DeChambeau and Wahlberg are a match made in heaven, that’s because they are.

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