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January 22, 2021

The 5 Best Pillows For Back Sleepers

Filed under: Fitness — Tags: , , , , — admin @ 5:00 pm

Everyone sleeps in different ways. If you are a back sleeper, then you know that you need different sleeping arrangments than side/stomach sleepers. Especially when it comes to pillows. Not all are made equal, but there are some that are made for the back sleepers of the world.

We know that there are a ton of Pillows For Back Sleepers out there. To make shopping easier for you all, we have picked 5 of the best options. Check them out below.


When it comes to finding the best pillow for back sleepers, you need to look at a few things. For one, how comfortable it is has to be at the top of the pile. The ability to make it fit your level of sturdiness. Can it last for a while or will the materials get bent out of shape in short order? How affordable is it in tandem to its efficacy in those other areas. Well, we have found a pillow that is great in every regard and it comes from the Beckham Hotel Collection. There’s no need to adjust the comfort level, as this filling is the perfect mix of soft and sturdy. It’s made from 100% cotton, so it feels soft when you lay your head down on it. It’s fade and stain-resistant, as well as being resistant to dust mites, mold, and mildew. And even better is that it is very affordable. One of the most affordable out there. Much lower than you would expect with how comfortable and durable it is. So if you want some help getting to sleep, this pillow is a great fit for any back sleeper out there.

When it comes to pillows, there are a ton that are set in their ways. You can only use them in one position and its sturdiness is set in stone. But not so when you pick up this amazing pillow from Ontel. This one is perfect for any position you like to sleep in. Like your pillow flat or curled up so your head is further from the bed? Whatever position you like to sleep in, this will handle it with ease. And you can adjust the support levels to your liking, taking out the filling until it gets to the point you are most comfortable. When you lay your head down on this after getting it into the shape and position you like, the soft Bamboo/Polyester blend will further relax you for an easier night’s rest. This pillow is a great choice for you guys.

If you want luxury with your pillow, you are gonna want to spend some money. Not too much, but it will cost you a penny or two to get something really impressive. And this pillow from Coop Home Goods is mighty luxurious. For one, it is a good looking pillow. It doesn’t look like it’s some special made pillow. It’s got a classic look to it. And in terms of comfort, luxury doesn’t even begin to describe this pillow. It’s out of control how comfortable this pillow is going to feel under your head at night.

When it comes to any pillow, you want it to be ergonomic. Something designed to be as comfortable as possible and to fit snugly under your head. And all the pillows discussed here are very ergonomic. But this pillow from EPABO tops them in the ergonomic department. It’s great in all the other areas too. It’s soft to the touch and it’s very affordable. But where this one stands out from the pack is that it is made with a groove in it for you to put your head in. That way your neck and back can get the proper support it needs to get you nice and relaxed for bed. You really can’t go wrong adding this fantastic pillow to your home.


For plenty of people out there, budgetary concerns are real. You can’t go spending money all willy nilly. But when it comes to sleeping right, you need to do something. Luckily, you don’t need to spend all that much money to get an amazing pillow that works for back sleepers. This one from SORMAG is wonderfully priced and will deliver quite the rest for you at night. Soft and fully supportive for any preference, this packs in a lot of bang for the relatively affordable buck.

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January 12, 2021

This Metabolic Conditioning Workout Is a Total-Body Burnout

Filed under: Fitness — Tags: , , , , , — admin @ 1:46 am

Cut yourself some slack when you’re getting back into the swing of things after the holidays. It doesn’t matter if you gained a few pounds. Maybe you upped your caloric intake and indulged in lower-quality foods, meaning you’re likely retaining some water. A return to your typical habits will restore equilibrium. But if you want to speed things along, a metabolic conditioning workout is just the ticket to reversing those effects. It’s chock-full of compound exercises to get your heart rate up (and keep it up for most of your workout).


 

To be clear, compound exercises comprise large, multi-joint movements that train several muscles at the same time for every rep you do. That means you’ll burn more calories and increase your metabolic demand so you’ll continue to burn at a greater capacity well after your workouts are complete.

How to Add a Metabolic Conditioning Workout to Your Regimen

This workout is evergreen and versatile. You can use it more than once weekly, and insert it into a training program that may involve heavier lifting on its other days. This strikes the balance between bodyweight training and lighter loads, so the complement is perfect. Don’t repeat this workout more than 3 times per week, and look to make minor progressions from week to week, primarily in the form of reduced rest and secondarily in the form of increased weight where applicable.

The Warmup

  1. 4-Point Squat: Assume a shoulder-width stance, and squat down low, while reaching down for your ankles on the insides of your shoes. Use your elbows to pry your knees open wide for an adductor stretch while you’re at it. Then, reach up above your head with straight arms, one at a time. From this position, stand up from the squat. Repeat for 2 sets of 6 slow reps. Rest for 30 seconds between sets.
  2. Spiderman Walk: Take a large lunging stride toward the floor. It’s okay to plant the trailing knee on the floor. Place both hands on the ground, to the inside of the leading foot. Push your hips toward the floor for a groin stretch, then slowly twist your torso while raising one arm directly toward the ceiling. Plant the hand back down and repeat with the other arm, twisting the other way. That’s one rep. Perform 5 reps.
  3. Shoulder Dislocates: Hold a broomstick, dowel, or band at arms’ length with the widest overhand grip you can. Starting at waist level and keeping straight elbows, circle the stick up and over the head, so it finishes at waist level behind you. Again, keeping straight elbows, return the same way to your starting position. Getting back to your starting position counts as 1 rep. Perform 10 reps.

The Best Metabolic Conditioning Workout for a Total-Body Burn

Part 1: Barbell Complex
Directions: A complex comprises a series of movements all performed in succession with the same piece of equipment and no rest. One exercise “flows” into the next for an assigned number of reps. Complexes can be as many or as few exercises in a row, with two being the bare minimum. Be sure to choose a weight that’s strong enough for the weakest movement in the complex. As mentioned earlier, this is a metabolic training tool, meaning the time you spend under tension will be enough to keep your heart rate up for a long time after your set finishes.


Perform 4 rounds of the following complex, resting 2 minutes between rounds.

  • A1. Barbell Romanian Deadlift x 8 reps: Holding a bar with an overhand shoulder-width, grip, perform a classic deadlift by keeping the spine straight and descending with the bar tracking close to your body. Keep a very soft bend in the knees, and go as low as your mid shin—or to where you feel tension in your hamstrings. Squeeze the glutes and return to the starting position.
  • A2. Barbell Mid-Grip Bentover Row x 8 reps: With hands on the same place on the bar, remain in the bottom position of your final deadlift rep, then row the bar to your ribcage by squeezing the shoulder blades together and pulling with your elbows. Avoid shrugging the shoulders up high. Keep them depressed so your neck stays long.
  • A3. Barbell Front Squat x 6 reps: After your final row rep, clean the bar up to shoulder level, and hold it across your collarbone with elbows as high as you can get them. It’s okay if the bar rests in the finger tips rather than the palms of your hands. Select a comfortable foot position and squat down by spreading your knees, keeping torso vertical as you lower your hips. Return to the start position by driving through the full foot, squeezing your glutes.
  • A4. Barbell Overhead Press x 6 reps: At the top of your final front squat, close your grip around the barbell and drop elbows so they’re facing the floor. Remain tight through your core and glutes, then press the bar up above your head as you exhale. Remember to keep the bar traveling in a straight line; aim for your nose (you won’t hit it). Once the bar clears your head, get under it by making sure ears are in line with the upper arms when the weight is overhead. Lower the weight slowly and repeat.

Perform the following two exercises as a superset for 4 rounds, resting 90 seconds between rounds.

  • B1. Dumbbell Reverse Lunge x 20 reps: Stand holding a pair of dumbbells like suitcases, then lunge back, aiming for the knee of the trailing leg to finish one inch off the ground. Keep the heel of the front leg on the floor as you maintain a tall spine. Try to avoid leaning too far forward. Return to the standing position and switch legs. Complete 10 reps per leg.
  • B2. Single-Arm Burpee x 8 reps per arm: A classic burpee is performed by planting both hands on the floor, performing a pushup, hopping into a squat position, then performing a full vertical jump. To keep things safer yet more challenging, plant one hand down to the floor. Hop out with your legs and hold a single-arm plank for a second count. Skip the pushup, hop back in, and stand tall. Don’t jump. Repeat all 8 reps on one arm, or alternate between arms.


Perform these following exercises as a superset for 3 rounds, resting 90 seconds between rounds.

  • C1. Plate Transfer Plank x 3 reps: Assume a classic plank position on elbows, with three to five individual weights (2.5- or 5-pound plates work best) stacked beside one of your elbows. Starting with the arm farthest away, reach across and stack the weights one at a time to the other side. Once they’ve all made it across, reach across with the first arm and stack them back where they started. That’s 1 rep. Perform 3 reps. Make sure you don’t rotate or twist the body when moving the plates. The point is to keep the plank looking as though both arms are down on the ground at all times
  • C2. Bear Stance Shoulder Taps x 8 reps per arm: Instead of a full pushup plank, a bear stance asks for you to assume more of a table top position on all fours. Keep a flat spine, and lift the knees off the ground by 2 inches, so they’re hovering. The only points of contact with the floor should be your hands and toes. When in position, slowly reach up with one hand and touch the opposite shoulder. Repeat with the other hand. Once you’ve completed 16 total touches, you’ve finished 1 set.

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January 6, 2021

Dwayne “The Rock” Johnson Shares 3 Big Lessons He Learned From 2020

Filed under: Fitness — Tags: , , , , — admin @ 2:49 am

It’s no secret that 2020 was a tough year, but it also provided a lot of valuable lessons. Whether is was work, relationships, mental health, or physical fitness––we all learned a lot about ourselves and how we react to massive disruptions to our daily lives. And now that 2021 is finally here, its a great time to reflect on those lessons and consider how we can improve our lifestyles and mindsets in the year to come.

The Rock recently took to Instagram Live to share his thoughts on 2020––a year in which he suddenly lost his father and also battled Covid-19 after both he and his family contracted the virus. Despite the hardships and grief, The Rock was able learn and grow from the experience. He recently took to Instagram Live to share three big lessons he learned from the past year and how we can take those lessons to better ourselves for 2021.


It’s a positive message that we could all use as we set sail into a new year.

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January 5, 2021

3 Gut-busting Cardio Workouts to Start Strong in 2021

Filed under: Fitness — Tags: , , , , — admin @ 6:19 am

Finally, 2020 is officially in the history books. Needless to say, the past year has been challenging for just about everyone. With a global pandemic changing our way of life in profound ways, just making it through that year felt like an accomplishment.

Unfortunately, the start of 2021 is showing no signs of letting up. Covid-19 continues to ravage our communities and most folks are under some type of stay-at-home order. But just because our conditions have not changed, we still have the power to change our mindset.


Instead of moping around and falling into the same bad habits, decide to make the most of a bad situation. One of the best ways to accomplish this is by focusing on your physical health. If you fell off the health wagon in 2020––you wouldn’t be the only one––now is the perfect time to get back into shape.

A simple cardio routine is a great way to get back into working out. These three cardio workouts will not only blast your gut, but can be done anywhere and require no equipment. A strong and healthy year awaits, all you need to do is get moving.

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December 28, 2020

The Workout That Transformed Riz Ahmed for ‘Sound Of Metal’

Filed under: Fitness — Tags: , , , , — admin @ 6:05 pm

Riz Ahmed had a clear vision of what he wanted to look like in Sound of Metal. The British actor wanted to morph into a ripped rock star since his character, Ruben, is an ex-addict punk drummer who begins to suffer devastating hearing loss.


 

“Riz has immense focus in everything he does,” says trainer Leighton Grant II, who helped Ahmed prep for the role. On top of his fitness expertise, there was also an element of Ruben’s journey that Grant connected closely with. “I wear hearing aids myself, so missing sounds or parts of conversation is a part of my daily life.”

Grant developed a diverse and comprehensive training program to execute over the three months they had together before Sound Of Metal began filming in Massachusetts. Since Ahmed was starting with a particularly lean frame at the time, the mandate was to build muscle during the first phrase, then shred him down during the second push.

“I was checking Riz’s weight and body fat percentage at least every other week, so we knew exactly where we was at all times,” says Grant. “Giving the history that Ruben has, the goal was for him to have a seriously striated physique when he showed up on set.”


Since Ahmed was playing a drummer, their training paid special attention to rhythm and tempo, too. That work came through especially during their agility drills and boxing sessions. “I’ve found similarities between boxing and punk drumming,” says Grant. “There’s a level of aggression and musicality that comes through both.”

Between the workouts with Grant and drumming practice with Guy Licata, Ahmed pulled off an impressive transformation for Sound Of Metal. Here’s how he did it.

Riz Ahmed’s Sound Of Metal Nutrition


During their three-month training period, Ahmed put on muscle while lowering his body fat percentage by four percent. That was accomplished by upping his caloric intake during the first phase, to help with the bulking period, then cutting that amount by 1,000 calories during the second phase.

Since Ahmed was on the movie quite a bit, not allowing for daily monitoring in-person, they started with the baseline of meals from Kettlebell Kitchen, with some meal manipulation coming from Grant. During the first period he was taking in about 2,500 calories. And during the cutting period, they switched to keto-based meals from the service, where the actor was taking in anywhere between 1,500 and 1,800 calories.

There were also home-cooked meals centered around clean protein, vegetables, and good carbs. Example breakfasts included eggs, minced beef, spinach, and sweet potato; lunch would be chicken breast, quinoa, and greens; and dinner would always be greens with a choice of protein. Depending on the type of training being done, fruit and a protein shake were added.

The Workouts That Transformed Riz Ahmed Into Ruben In Sound Of Metal

The training started with a focus on building muscle with traditional movements over the course of four days a week, split between upper and lower body sessions. During the beginning of the program, cardio was kept to a minimum. As the weeks progressed, Grant began to add conditioning to Ahmed’s training, which included everything from foot work to boxing to kettlebell circuits.

During the second phase of the program, the lifting was kept low and more conditioning was introduced. The training was upped to six or seven days a week. Since the exercise was constant, recovery became more crucial, and Grant would step in to perform instrument-assisted soft tissue mobilization on occasion. Wednesdays were dedicated to boxing as a means to dial in Ahmed’s rhythm and get a great shred.

Example Upper Body Day From Riz Ahmed’s Sound Of Metal Training

Directions: Complete 3 sets of each superset, with 45 seconds between supersets, then move onto the next.

A1. Single-Arm Dumbbell Bench Flye x 12 reps (each side)

Lie on your back on a flat bench, holding a dumbbell in your right hand with a neutral grip. Press the dumbbell so it’s stacked directly over your shoulder, and rest your left hand on left thigh. Retract your right arm’s shoulder blade and unlock your elbow, then slowly lower the dumbbell laterally. Allow your elbow to bend a bit until your arm is fully extended, dumbbell at chest level. Reverse the movement by engaging your pec and bringing the dumbbell back to the starting position. Repeat. Switch sides after 12 reps.

A2. Barbell Chest Press x 12 reps

Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and bench. Unrack the barbell and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet into the floor and press the bar back up. Repeat.

B1. Reverse Flye on Cable Cross Machine x 15 reps

Adjust two cable machines to a medium resistance and a midrange setup. Stand tall between both cables, grabbing the right cable with your left hand and the left cable with your right hand, feet shoulder-width apart. Begin with arms crossed over your chest (as if you were hugging yourself), then engage your lats and extend arms out to the sides until they’re parallel to the ground, squeezing your shoulder blades together. Slowly reverse the movement back to the starting position. Repeat.

B2. Close-Grip Row x 12 reps

Start by putting a close-grip handle (V bar) on the cable machine. Sit on a bench (or on the floor, just adjust the stack height accordingly), and grab the bar with a neutral grip, palms facing one another. Keep your back straight as you row the handle toward your lower abdomen, squeezing your shoulder blades together. Slowly reverse the movement—again, keeping a flat back. Repeat.

C1. Single-Arm Reverse Dumbbell Flye x 12 reps (each side)

Grab a dumbbell in your right hand using a neutral grip (palm facing in), standing with feet shoulder-width apart. With a soft bend in your knees, hinge at your hips and tip your torso forward and down so it’s nearly parallel to the floor. Let your right arm hang under your chest, left hand braced on left knee for support. Engage your lat, raising your right arm until it’s parallel to the floor, keeping a slight bend in your elbow throughout the movement. Squeeze your shoulder blade at the top, then slowly lower the dumbbell back to the starting position. Repeat. Switch sides after 12 reps.

C2. Arnold Press x 12 reps

Hold dumbbells in each hand, palms facing you. Engage your glutes and abs as you begin to press the dumbbells overhead. Halfway through the movement, rotate your palms so they face out. Extend arms fully overhead, being careful not to hyperextend your back. Reverse the movement in a controlled manner. Repeat.

D1. Plank w/ Hip Hike x 20 reps

Come into a plank position, weight over wrists, hips level and in line with back, and core engaged. Lift your hips up while squeezing your abs, then hold for a count of two. Lower back down in a controlled manner. Repeat.

D2. Bicycles x 45 seconds

Lie flat on the floor with your lower back pressed to the ground and knees in tabletop position. With your hands cradling your head, pull shoulder blades off the floor. Begin to go through a bicycle pedal motion, drawing one knee up toward armpit while straightening the other leg, twisting torso so the opposite elbow meets opposite knee. Repeat for 45 seconds, then switch sides.

Sound Of Metal is now available on Amazon 

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December 17, 2020

Is Your Favorite Paddling Spot Exposed to Toxic Runoff Water?

Filed under: Fitness,Health — Tags: , , — admin @ 9:01 pm

If your local lake is near a highway, think twice about paddling there.

A new study at Florida State University found when asphalt, sunlight, and rainwater mix, high concentrations of polycyclic aromatic hydrocarbons (PAHs), known carcinogens, are leached into the water. How worried should you be about toxic runoff water?


Researchers are just beginning to draw conclusions, but suspect the picture isn’t pretty. In the meantime, go paddling on cleaner waters away from major highways.

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This Goblet Squat Variation Will Light Your Abs on Fire

Filed under: Fitness — Tags: , , , , — admin @ 7:48 pm

We’ve all been guilty of switching to autopilot during a workout—half-assing the moves, mind wandering to all the other to-dos for the day. Problem is, when you rush through reps, you cheat yourself of an exercise’s full muscle-building or fat-burning potential. Samantha Ciaccia, C.S.C.S., knows this all too well, especially when it comes to squatting. Below, Ciaccia shows you how to slow things down with a goblet squat variation that’ll improve your mind-muscle connection, prevent injury, and fire up your core at the same time.


In the video above, Ciaccia breaks down the kettlebell goblet squat, noting one major mistake: People tend to bounce. This happens when you move passively through the squat, allowing speed and momentum to take over. Your trunk rocks at the bottom of the movement, then you swing up to the top, often causing the low back to arch unfavorably. It boils down to a lack of muscle awareness (i.e. which muscles should be activated) and control (i.e. controlling how those muscles do the work), says Ciaccia.

The good news is the fix for this form faux pas is actually quite simple. While Ciaccia breaks down several tips in her video—including remaining upright with your chest lifted, knees tracking over toes—the real “a-ha!” cue she shares is moving the weight away from your body. By doing so, you extend the lever (in this case, your arms) which requires much more control over the exercise. In a traditional goblet squat, you’d rack the weight (a kettlebell or dumbbell, for example) near your body at chest height with elbows pointing toward the floor, arms tucked by your sides—this keeps the center of gravity, well, center. By moving the weight out in front of you, you’ll need to move slower and fire up your core like crazy to keep your pelvis tucked and remain stable throughout the entire movement.

“When you slow down movement patterns, you’re giving your brain time to think about what muscles need to be used to then turn them on,” explains Ciaccia. “Once this becomes more habitual, it becomes safer to start lifting under heavier loads and/or at a faster, controllable speed. There’s nothing wrong with moving weight quickly, but only under the impression you’ve already established how to activate those muscles.”

Even if you aren’t guilty of the aforementioned squat bounce, moving the weight away from your chest is a great way to turn a goblet squat into a serious core burner. “The farther you push the weight out in front of you, the more you need your core to stabilize,” Ciaccia says. (Note: This modification requires a lot of shoulder strength, so you may want to avoid if you have shoulder issues.)


For the record, you need core strength for everything, but particularly for the goblet squat, adds Ciaccia. A strong core helps protect your spine from injury (like herniating a disk or straining a muscle), she says.

Try this tweak for yourself and take back control of your squat—your abs will thank you.

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December 15, 2020

Yes, Your Vet Is Fat Shaming Your Dog

Filed under: Fitness,Weight Loss — Tags: , , — admin @ 12:47 pm

Even your pup’s not immune to fat shaming. Some vets look down on overweight dogs, and are more likely to blame heavy owners for their pet’s pudginess, despite the fact dogs can have metabolic issues just like humans, a study published in International Journal of Obesity found.

Dogs’ dietary needs change as they get older, so selecting the right food—and appropriate amount—is key. Keep Fido in shape by taking him hiking, kayaking, or swimming (check out BringFido for a list of dog-friendly activities by region) or AllTrails, which lets you choose dog-friendly hiking destinations.

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December 14, 2020

Laird Hamilton and Joe Rogan on Staying Fit at Any Age

Filed under: Fitness,Health — Tags: , , , , , — admin @ 11:20 pm

As you get older, general fitness seems to be one of the first things to slip. Perhaps you are too busy, too tired, too stressed––the list of excuses goes on. However, one excuse that’s simply not true is that you are too old.

While nobody said getting older is easy––especially when it comes to maintaining fitness––there are countless examples of older athletes who defy their age and continue performing at a high level. Two prime examples are Laird Hamilton and Joe Rogan. While both men are in their 50s, training and fitness remain at the forefront of their focus.


In this 10-minute video, the two discuss the importance of staying fit as you get older, tips for staying motivated, and why saying that you’re “too old to workout” is not true.

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December 11, 2020

How to Build a Budget Home Gym in Your Backyard

Filed under: Fitness — Tags: , , , , — admin @ 1:59 am

Home gyms are great, but the challenge is finding a place to put them. There’s no getting around the fact that workout equipment takes up a lot of space and if you don’t have an extra room or basement, your home gym might be limited to a kettlebell and a yoga mat.

However, you don’t need to limit yourself to the house. If you have a backyard or outdoor space, it opens up a whole new world of possibilities. One of the best options is to buy an outdoor shed and convert that space into your own personal gym. Not only budget-friendly, this option means you will have your own space to workout that is free of distraction and clutter.


Check out the video above for ideas on how to build a shred shed in your backyard.

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