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August 24, 2021

‘The Way Out’ Offers a Thoughtful New Approach to Treat Chronic Pain

Filed under: Fitness — Tags: , , , — admin @ 12:00 pm

More than 20 percent of Americans suffer from chronic pain, but few know how to manage it without medication. A new book aims to change that. In The Way Out, psychotherapist Alan Gordon explores the science of pain and how the brain sometimes scrambles its signals, creating pain that isn’t tied to a real physical ailment. That’s called “neuroplastic” pain, and Gordon also presents a powerful new way to alleviate it: pain reprocessing therapy, or PRT.

“Our brains aren’t perfect, and sometimes they misinterpret signals from the body,” Gordon tells Men’s Journal. “The body is fine, but the brain creates pain anyway. In other words, neuroplastic pain is a false alarm.”

Yet even false alarms can be incredibly debilitating—pain is pain, no matter the source. That also makes treating neuroplastic pain especially difficult, since there’s no physical issue to address. For the people who suffer from it, there are few effective options for relief.

“That’s what makes the ‘ignore the pain’ advice so unhelpful,” says Gordon. “Just like that fire alarm, pain is a danger signal. And just like the alarm, pain is designed to be unignorable.”

PRT, which Gordon developed himself, offers a new kind of solution. While pain feels like it’s coming from the body, it’s actually created in the brain, he points out, and that’s the best place to address it. PRT is a mind-body technique that uses the principle of neuroplasticity—the brain’s ability to form new connections—to train the brain to stop mixing up signals and creating pain. By working through a suite of psychological techniques, patients can essentially rewire their brains and alleviate chronic aches.

It’s a proven method. Aside from being rooted in neuroscience, PRT is also backed up by the overwhelmingly positive results of a recent study conducted at the University of Colorado–Boulder. In that assessment, 98 percent of patients saw improvements in their pain and 66 percent were pain-free or nearly pain-free by the end of treatment. That’s powerful stuff.

It’s also something Gordon has firsthand experience with. He, too, suffered from chronic pain and was fed up with the ineffective medical advice he received. In addition to digging into how neuroplastic pain works and how to treat it with PRT, The Way Out includes Gordon’s heartfelt and funny reflections on his own battles with mysterious, persistent pain.

Combining psychology, neuroscience, and mindfulness, The Way Out provides a thoughtful, entertaining deep dive into the science of pain—and plenty of hope for relief, too.

[$27; amazon.com]

Get it

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August 22, 2021

5 Pool Workouts to Do When It’s Hotter Than Hell

Filed under: Fitness — Tags: , , , , — admin @ 6:58 pm

It’s tempting to view a backyard swimming pool solely as a place to float with a beer in hand (might we suggest one of these stellar summer brews), but even the smallest backyard varieties can provide challenging pool workouts for both serious and recreational swimmers.

A lot of exercises you do on land can be performed in the water. The movements become more challenging because the water resistance—while being less stressful on the joints—puts more force against your body to work against.

Competitive swimmers often turn to dryland training—traditional conditioning and weight room work performed out of the water to complement their swim training. That provides a change of pace and a respite from the water. But for athletes who don’t swim for training purposes, the water can provide similar benefits in terms of breaking the monotony of the gym and complementing traditional strength and cardio training.

Here are five pool workouts perfect for a heat wave.

5 Killer Pool Workouts That Aren’t Just Swimming

Workout No.1

How to do it: Repeat until you reach 20 minutes total for the workout.

A. Knee Hug x 10 each side

How to do it: Standing in chest-deep water, lift your right knee to your chest and grab below your knee with both hands. Pull your right knee as close to your chest as you can as you squeeze your left glute. Return to standing and repeat on the other side, alternating each rep.

B. Lateral Lunge x 10 each side

How to do it: Stand with feet shoulder-width apart. Step out to the right, keeping your toes pointed straight ahead and feet flat. Squat by sitting back and down onto your right leg. Squat as low as possible, keeping your left leg straight and holding the position for two seconds.

C. Wall Kicks x 30 sec.-5 min.

How to do it: These might produce a flashback to childhood swim lessons, Grab the gutter or wall with both hands, your body flat against the surface of the water. Begin with 30 seconds of moderate kicking. Be sure to point your toes and flex the ankles. The kick should be at the surface of the water. Alternate between 30 seconds of moderate kicking and 30 seconds of sprinting, building up to 5 minutes. For a greater challenge, place your face in the water for 10-second intervals.

D. Bobs x 20 or as many reps as possible in 1 minute

How to do it: Stand with feet shoulder-width apart in the shallow end (water should be 3- to 4-feet deep). The taller you are, the deeper you’ll need to wade. Lower your hips back and down until your thighs are parallel to the bottom of the pool—back straight, core engaged. Jump, exploding from the ankles and quads. Land in the starting position. This is the same mechanics as a squat jump on land.

E. Pool Pushups

How to do it: Stand facing the edge of the pool with your hands on the wall with hands shoulder-width apart. The water should be deep enough that your feet are not touching the ground. If you’re in a shallow pool, bend your knees so you’re not touching. Push off the wall and ascend vertically out of the pool for a set of 20 or as many reps as possible in one minute.

Submerge to cool off for a 30-second break.

Workout No.2

How to do it: Repeat until you reach 20 minutes total for the workout.

  • Swim x 100 yards
  • Pillar March x 30 seconds, work up to 1 minute: From standing, lift the knee and foot of one leg as you lift the opposite arm. Drive your foot to the bottom of the pool as you lift your opposite foot and knee and the other arm. You can remain in the same standing position or move across the pool.
  • Lateral Lunge x 10 each side
  • Bobs x 20
  • Swim x 100 yards
  • Pool pushups x 20 or as many reps as possible in one minute

Submerge to cool off for a 30-second break.

Workout No.3

How to do it: Repeat until you reach 20 minutes total for the workout.

  • Knee Hug x 10 each side
  • Pool Pushups x 20 or as many reps as possible in one minute
  • Lateral Lunge x 10 each side
  • Dips x 20: Position yourself with your back to the wall, gripping the edge. Lower yourself slowly and push back up in a controlled manner.
  • Bobs x 20
  • Split Squats x  10 each side: Step out into a lunge. Lower your hips by squatting back and down. Without letting your back knee touch the bottom of the pool, drive your weight back up with the front leg.

Submerge to cool off for a 30-second break.

Workout No.4

How to do it: Repeat until you reach 20 minutes total for workout.

  • Pillar March x 1 minute
  • Lateral Lunge x 10 on each side
  • Swim x 100 yards or 2 minutes of wall kicks
  • Pool pushups x 20 or as many reps as possible in one minute
  • Split Squats x 10 each side.
  • Dips x 20

Submerge to cool off for a 30-second break.

Workout No.5

How to do it: If you’re a more advanced athlete, extend the distances of both the swim and run. Be sure not to run on the pool deck. This workout will build cardio endurance. Plus, even though running does not typically follow swimming in a triathlon (other than running to the transition area), such back-to-back training and transition work is good preparation for multisport competition.

  • Swim 100 yards, then exit pool
  • Put on sneakers and run half a mile
  • Kick off your shoes and get back in the water to repeat the next round

Repeat three times

Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.

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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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August 3, 2021

Flula Borg Gained 25 Pounds of Muscle With ‘The Suicide Squad’ Workout

Maybe seeing “Flula Borg workout” wouldn’t have gotten your attention in the past. The German comedian has never been known for being jacked. But if you’ve seen the trailer for the new Suicide Squad, you’ve caught a glimpse of Borg as Javelin, a relatively unknown DC character. He’s a former Olympic athlete who carries around a javelin as a weapon (naturally). So how did Borg, a self-proclaimed “skinny dude,” add slabs of muscle to his frame? He enlisted the help of Los Angeles trainer Paolo Mascitti, whose custom strength-building program scored him 25 pounds of muscle mass.

“My usual routine used to be working out for 20 minutes, eating nothing, and staring at the television for the rest of the day,” Borg tells Men’s Journal. “Paolo told me that wasn’t going to fly.”

Borg also happens to have a supercharged metabolism, so bulking him up required 7,000 calories a day. Read all about the making of an ex-Olympic supervillain here.

The Olympic Lifting Workout That Put 25 Pounds of Muscle on Flula Borg for ‘The Suicide Squad’

Directions: This is a sample circuit Mascitti built for Borg to add muscle mass and increase overall strength. The first two movements are done individually as drop and reverse drop sets to get maximum muscle fatigue. That’s followed by three supersets, where two movements are done back to back with no rest between exercises. Complete the four supersets before moving down to the next pair of movements, taking one minute of rest between each.

1. Barbell Bench Press

5 sets x 15-12-10-8-6 reps (increase weight while decreasing rep count)

How to do it: Grasp the bar just outside shoulder-width apart and arch your back so there’s space between your low back and the bench. Unrack the barbell, then lower it to your sternum, tucking elbows about 45 degrees to your sides. When the bar touches your chest, drive your feet into the floor and press it back up to the starting position.

2. Flat Dumbbell Press

4 sets x 6-8-10-12 reps (decrease weight while increasing rep count)

How to do it: Sit on a flat bench, resting dumbbells on tops of thighs. “Kick” the weights off your legs as you lie down and bring dumbbells to chest level, rotating palms so they face forward. Press the weights up until your arms are fully extended, pause for a moment, then repeat.

3A. Cable Crossover

4 sets x 15 reps

How to do it: Standing with your back to the machine, position the pulleys so they’re level with your shoulders. Grab the handles with each hand and lunge forward into a split stance. Keeping a slight bend in the elbows, press the cables forward in a wide arc until the handles are in front of your face and arms are parallel to each other. Your chest should feel contracted and engaged. Pause for a moment, then slowly let the cables pull your arms back to the starting position.

3B. Incline Barbell Bench Press

4 sets x 6-8-10-12 reps (decrease weight while increasing rep count)

How to do it: Set a bench to a 45-degree incline. Grasp the bar just outside shoulder width and arch your back slightly so there’s space between your lower back and bench. Unrack the barbell, then lower it to your sternum, tucking elbows about 45 degrees to your sides. When the bar touches your chest, drive your feet into the floor and press it back up to the starting position.

4A. Low-to-High Cable Crossover

4 sets x 15 reps

How to do it: Standing with your back to the machine, position the pulleys so they’re low by the ground. Grab the handles with each hand and lunge forward into a split stance (hands should be by hips). Keeping a slight bend in the elbows, bring the cables upward and forward in an arc until the handles are in front of your face and arms are parallel to each other. Your chest should feel contracted and engaged. Pause for a moment, then slowly let the cables pull your arms back to the starting position.

4B. Decline Dumbbell Press

4 sets x 6-8-10-12 reps (decrease weight while increasing rep count)

How to do it: Set a bench to a 45-degree decline. Sit, resting dumbbells on tops of thighs. “Kick” the weights off your legs as you lie back, anchor your feet under the pads, and bring dumbbells to chest level. Rotate palms so they face forward. Lower the dumbbells until your forearms are perpendicular to the ground, then press the weights up until arms are fully extended. Pause for a moment, then repeat.

5A. Dips

4 sets x 15 reps

How to do it: At a dip station, or using two stacks of plyo boxes on either side, press up and tuck legs. Keeping chest slightly tipped forward, bend elbows to dip as low as you can, aiming for hands to be parallel to pecs. Reverse movement to starting position.

5B. Triceps Cable Pushdowns

4 sets x 10 reps

How to do it: Set the pulley to the top position, then face the machine. Grab the horizontal cable bar or attachment with an overhand grip so, when in hand, it’s at chest level. Starting with elbows at your side, forearms perpendicular to your body, push down on the bar until arms are extended. Your core should be engaged throughout the entire movement. Pause for a moment, then return to the start position in a controlled fashion.

6A. Skull Crushers

4 sets x 12 reps

How to do it: Pick a dumbbell up and lie down on a flat bench. Hold the weight with both hands on either end, then press it over your chest. Bring the weight down in a controlled movement behind your head, flexing your elbows, and keeping upper arms straight. Once it taps the bench, engage your triceps to bring the dumbbell back to start. Start light with the weight, and try not to move your elbows to assist with the lift.

6B. Standing Overhead Cable Triceps Extensions

4 sets x 12 reps

How to do it: Position the pulley at the tallest height and attach a rope extension. Grab the attachment with both hands and lift it over your head so you can face away from the machine, then lean forward and assume a staggered stance. Hold the rope over your head with elbows forward and arms bent. Extend your arms in front of you by engaging the triceps; don’t use your upper arms. Slowly reverse to return to start.

The Suicide Squad hits theaters and HBO Max on August 6.

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July 16, 2021

HIIT the Beach With These Fat-Burning Workouts

Filed under: Fitness — Tags: , , , , , — admin @ 11:54 pm

High-intensity interval training (HIIT) means different things to different people. For some, it’s about sprinting on a track or pounding away on a rowing machine. For others, HIIT means battling through a CrossFit-style regimen of burpees, pullups, and box jumps. Still ,others think of HIIT as a grueling outdoor workout simulating the challenges found in an obstacle race. There’s no right or wrong answer, but come summer your HIIT sessions should take the form of beach workouts (if you live by the water).


 

HIIT is less about the content of the workout than the protocol. It’s the opposite of taking a long easy jog or going through the motions of a familiar strength training regimen or yoga flow. The term high-intensity interval training could be considered redundant since the alternating work-rest nature of interval training is inherently high intensity. But many people in our short attention span culture struggle to maintain any sort of intensity when working out, preferring to zone out listening to podcasts or, worse, check social media and email while “training.”

That’s why it’s a good idea to get away from it all and do beach workouts, leaving your phone and music in a gym bag. Not only are outdoor workouts a welcome break from the gym, but the sand and surf also provide more options, heightening the intensity.

Previously you might have done 60 minutes of steady-state cardio without feeling much of an impact. Now you might feel exhausted after 30 minutes of HIIT training. You’ll get twice the benefit in half the time. Here are five HIIT beach workouts to try right now.

HIIT the Beach With These Fat-Burning Workouts

Workout No.1


Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Barefoot run x 400 yards: Run 200 yards out, then 200 yards back at 60 percent effort the first time, then 80 percent in subsequent rounds.
  2. Pushups x 15
  3. Mountain Climbers x 20 
  4. Barefoot Run x 400 yards
  5. Squat Jumps x 10: Start in an athletic stance and squat down slightly, as if sitting in a chair. Jump straight up while extending arms overhead. Bring arms back to sides upon landing. Land softly with knees and feet pointing straight ahead. Repeat in a controlled manner without bouncing. Beach workouts have the added benefit of making familiar exercises much harder (thank the sand).
  6. Sand-Surf-Sand Sprint: Run into the water, dive under, then run back out.

Workout No.2

Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Barefoot run x 400 yards: Run 200 yards out, then 200 yards back at 60 percent effort the first time, then 80 percent in subsequent rounds.
  2. Pushups to Dips Ladder: Find a bench and alternate between hands-elevated pushups and dips. Do 10 reps of each, then 8, 6, 4, and 2)
  3. Box Jumps: Stand in front of a park bench. Squat slightly, as if preparing to sit. While swinging your arms, jump and land on top of the bench, keeping toes pointed straight and knees directly over toes. Step down and repeat for a set of 10.
  4. Barefoot Run x 400 yards
  5. Burpees x 10
  6. Sand-Surf-Sand Sprint: Run into the water, dive under, then run back out.

Workout No.3

Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Barefoot run x 400 yards: Run 200 yards out, then 200 yards back at 60 percent effort the first time, then 80 percent in subsequent rounds.
  2. 5-10-5 Drill: Position three cones or objects in a line 5 yards apart. Start at the middle cone. Run five yards to your right and touch the ground by the cone, Then run 10 yards to your left, touching the ground, then sprint back to the starting point. Repeat twice with 30-second rest between sets.
  3. Get-ups: Lie on your back and raise your right hand in the air. Stand, using (at most) your left hand. If you have sufficient core strength, get up without the use of your arms. Do 5 reps, then switch sides and repeat.
  4. Barefoot Run x 400 yards
  5. V-ups x 60 sec.: Begin on your back with hands extended overhead. Lift legs and crunch up at the same time so your body forms the shape of a “V.”  
  6. Sand-Surf-Sand Sprint: Run into the water, dive under, then run back out.

Workout No.4

Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Barefoot run x 400 yards: Run 200 yards out, then 200 yards back at 60 percent effort the first time, then 80 percent in subsequent rounds.
  2. Farmer’s Carry x 40 yards: Find two objects of similar size and weight (beach chairs, beach bags, etc.). Hold one in each hand, then walk 20 yards out and 20 yards back.
  3. Butt Kicks x 10: From an athletic stance, squat slightly as if sitting in a chair. Jump, bringing heels to glutes. Don’t arch the lower back. Land softly in an athletic stance and repeat.
  4. Barefoot Run x 400 yards
  5. Diamond Pushups x 10: Touch index fingers and thumbs together to create a diamond, then perform pushups.
  6. Sand-Surf-Sand Sprint: Run into the water, dive under, then run back out.

Workout No.5 (for swimmers)

Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Swim x 200 yards: Freestyle along the shore (100 yards out, 100 yards back), then run out of the water as if in a triathlon transition.
  2. Three-Hurdle Drill x 60 sec.: Lay three objects—sticks, rocks, etc.—two to three feet apart from one other. Stand parallel to the first object and straddle it. Run laterally over the obstacles, stepping over them, never crossing your feet. Only the outside foot goes beyond the outside obstacles.
  3. Burpees x 10
  4. Swim x 200 yards: Freestyle along the shore (100 yards out, 100 yards back), then run out of the water as if in a triathlon transition.
  5. Middle Blockers: Squat until your thighs parallel to ground, then explode up. Think in terms of extending your ankles, knees, and hips in a straight line, then landing on the ground in an athletic stance. The difference between this and a squat jump is you keep your hands up as if looking to block a volleyball at the net. If there’s an actual net set up on the beach, use it.

Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training.

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June 25, 2021

Stress Can Turn Your Hair Gray—But There’s a Way to Reverse It

Filed under: Fitness — Tags: , , — admin @ 8:15 pm

There are many reasons why people gained a few extra gray hairs or went full silver fox in the last year or so. COVID-19 walloped our mental, emotional, and socio-economic well-being. And while it’s always been assumed stress contributes to grays, a first-of-its-kind study just quantitatively proved its causal relationship. You might be thinking there are no surprises there—obviously, psychological strain creates more grey hairs. But what the study also found was that when stress goes away, the gray hairs can go with it. That’s right, having gray hair may be reversible.


 

For the study, researchers at Columbia University Vagelos College of Physicians and Surgeons were able to capture detailed images of hair slices. Each slice represents an hour of hair growth and is 1/20th of a millimeter wide. Along with donating their hair, volunteers also kept stress journals. Using scans that could detect the smallest changes, researchers could directly connect stress with the loss of melanin in hair. Melanin is the pigment you find in skin, eye, and hair.

“Just as the rings in a tree trunk hold information about past decades in the life of a tree, our hair contains information about our biological history,” Martin Picard, associate professor of behavioral medicine at the college, said in a press release.

In particular, one volunteer went on vacation and came back with measurably darker hair. But there’s more to it than just getting some color back; this study could help uncover the mysteries of aging.


“Understanding the mechanisms that allow ‘old’ gray hairs to return to their ‘young’ pigmented states could yield new clues about the malleability of human aging in general and how it is influenced by stress,” Picard told columbia.edu.

Of course, even with this study, getting gray hair is still part of getting older. There’s a point when even a year at the beach isn’t going to make all the gray go away. But if the last year added a couple gray hairs, finding ways to destress—adopt meditation or go on vacation.

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May 28, 2021

Prince Philip’s Timeless Bodyweight Workout That Birthed Modern Fitness Routines

Prince Philip was spry and walking without a cane right up until he died at 99 in April. What kept him walking tall? It was probably 5BX, the original functional fitness routine. Standing for Five Basic Exercises, it’s an 11-minute workout created for the Royal Canadian Air Force in 1956.

“[It] is designed to show you how to develop and hold a high level of physical fitness, regardless of where you are located,” reads the introduction booklet to the workout. “The 5BX Plan puts physical fitness within reach of every member of the RCAF.”

Several sources report the Duke of Edinburgh completed the simple regime of equipment-free exercises on a daily basis—the workout even made an appearance in an episode of The Crown, a Netflix series about the reign of Prince Philip’s wife, Queen Elizabeth II.

Prince Philip
Shutterstock

Canadian Bill Orban developed the routine based on research he conducted at the University of Illinois in the 1950s. By testing oxygen intake he realized duration of exercise was less important to overall fitness than intensity. The RCAF knew its personnel were not fighting-fit and hired Orban to develop an exercise regimen that troops could do anywhere, even in their barracks, and was short enough to do every day.

“To develop physical fitness, exercises must be balanced and planned,” explains the narrator in a 5BX promotional film. “They must be progressive. And, above all, vigorous and regular.”

The Five Basic Exercises include toe touches, situps, back extensions, pushups and running. To make it accessible and encourage continuous intensification, Orban included six charts that prescribed modification of each exercise and progress the number of reps. While the fitness, strength and stamina demands increase, the time spent on each exercise and the total workout length does not. For instance, on Chart One, the situp is done with legs flat and demands lifting the head “just high enough to see your heels.” A ‘D’ score is 3 reps in 1 minute; an ‘A’ is 18. On Chart Six, the hardest, it’s 35 to 50 V-sits in 1 minute.

The 11-minute duration and equipment-free nature of the workout were both controversial at the time, but RCAF testing bore out its effectiveness. Orban went on to develop a women’s-specific version called XBX, which included six moves completed in 12 minutes. And 5BX became popular inside the military and out.

5BX workout

In 1961, the RCAF released the workout to civilians by publishing a book called Royal Canadian Air Force Exercise Plans For Physical Fitness. Over the next 30 years it was translated into 13 languages and sold 23 million copies. Some credit it for kicking off the modern fitness culture and it definitely inspired modern fitness gurus and trends—it sounds like a CrossFit workout.

While Prince Philip may not be 5BXing anymore, his daily workout lives on. Prince Charles and Prince William reportedly practice the routine too.

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May 18, 2021

How 22-Year-Old Deep Patel Built One of the Fastest Growing CBD Brands​

Filed under: Fitness — Tags: — admin @ 10:21 pm

While the CBD industry may not be a rich man’s game, Deep Patel is proving that it’s definitely a young man’s game.

Though he’s just 22 years old, he has already built and sold his first company: The Gen Z entrepreneur’s wildly successful CBD brand Penguin was recently acquired by the leading CBD gummy brand Verma Farms. Rated the No. 1 CBD brand of 2020 by Snoop Dogg’s Merry Jane, named one of the best CBD oils by major health publications like Healthline and Medical News Today, and praised by Buzzfeed and Rolling Stone, Penguin is one of the fastest growing, most popular brands on the market.


Even more remarkable is that Penguin was bootstrapped by a 20-year-old; no investment capital was raised. Georgia native Patel started Penguin in October 2019, shortly after he dropped out of college. He calls the past 18 months “an unforgettable journey.”

“I was already running a successful marketing agency when it was time to decide on where to go to college,” says Patel, who made the decision to drop out of university the day classes began. “I realized that I’d be paying hundreds of thousands of dollars for a degree — but I’ve always believed that experience is the best teacher.” A decision many would consider risky ended up being not just sound, but exceptionally lucrative.

He decided to base his business on CBD because of his personal experience with the plant-derived supplement. It makes sense that someone who ran a successful marketing company in high school might also be the kind of person who has trouble turning off their mind to get some rest… and this was the case for Patel, who first came to CBD as a sleep aid. “My mind is always turned on and moving at a million miles an hour, which interferes with my getting a good night’s rest,” he says. He set out to find a remedy — one that would allow him to continue to harness all that mental energy and have the capacity to actually sleep.

“CBD became a part of my nightly routine before going to bed, and eventually my daily routine, too,” he says, but he found it difficult to get more information on what was in the different hemp products he was consuming. “I was doing all this research, and kept coming up against walls and roadblocks,” he says. “It was impossible to find detailed information about these products — and when I did find information, it wasn’t always great. Often, there were questionable chemicals, or lower amounts of CBD than advertised. The whole thing was off-putting.”


In the failings of the burgeoning industry, Patel saw opportunity. “The industry was skyrocketing in popularity, and here was this major gap,” he recalls. “It was a no-brainer for me. I decided to start Penguin immediately.”

Though new to the hemp industry, Patel already had marketing chops from years running his marketing agency and doing consulting for the likes of Cellucor and A.T. Kearney — experience that would be invaluable as he entered an extraordinarily competitive market.

While most brands set their sights on health-focused millennials, Patel’s brand targeted his own generation: the older segment of Gen Z. This has been another key to his success in what has been a challenging year; Penguin launched just before the onset of the COVID-19 pandemic in 2020.

“The [CBD] market is saturated, and competition is fierce,” says Patel. “So we took a different branding approach than most brands, and focused on vibrance, approachability and trustworthiness.”

Because he was aiming his products at a hyper-curious generation who loves to #LearnOnTikTok, Patel ensured that education was a primary focus. “Once we’ve caught a customer’s attention, we start building a relationship through education,” he says. “We earn trust through providing a myriad of educational information, prompt and thorough communication, and full transparency.”

Patel explains that his customers build their daily routine around CBD products — whether that’s his best-selling cookies & cream CBD oil, CBD capsules, topical cream or the decidedly youthful sour worm CBD gummies. While whimsical in nature, each provides significant benefits, and they’ve been incorporated into the daily routines of his clientele. “Fostering a trustworthy and intentional relationship with them is key,” says Patel. “This is what brings customers back to Penguin time after time, and allows us to create that long-term relationship.”

As part of their efforts to promote transparency, Patel’s business peels back the curtain and allows their consumers to see what the company sees: lab test results. “We regularly send our products to third-party laboratories to be tested. Then we post these lab results on our websites so our customers know exactly what they’re getting.”

This may not seem like a major differentiator at first glance, but considering the nature of the unregulated supplement industry, it can be hard for a consumer to differentiate between a bona fide health product and a sketchy supplement. With the FDA taking a hands-off approach to this sector, it’s up to the brands to not only self-regulate, but to educate their audience as well — and Patel was up to the task.

Patel notes that transparency has been the top contributing factor to the success of his brand. “It builds trust,” he says. “And there is nothing more valuable to a brand than their customer’s trust.”

By focusing on the differentiation, deliberate Gen Z marketing and ethical brand foundation, Patel was able to grow Penguin during a time in which thousands of CBD brands went out of business (primarily due to the pandemic and COVID-triggered economic hardships). He says these adversities are simply par for the course. “Being an entrepreneur means that you’re constantly trying to overcome obstacles,” he says. “Sometimes you know about these obstacles — like entering a saturated market, for instance — and other times they are unforeseen and sudden, as was the case with COVID. I don’t think there is a single biggest challenge or obstacle, but instead it is the sum of all these obstacles that is the most challenging.”

His solution to surmount said obstacles? “The challenge is to find the motivation and attitude inside of you to keep pushing forward, no matter how high the peak is, and to understand that these obstacles are just a part of the path toward success.”

Patel is thrilled that his company has been acquired by Hawaiian hemp brand Verma Farms in an all-cash deal, but he’s even prouder of the educational experience. “Penguin has taught me more in the past year than I would have learned over the course of four years in college,” he says. “I’m most proud of the actual experience and knowledge that I’ve gained by going down this path; I’ve become a more well-rounded entrepreneur.”

“I’m also very proud of the team I’ve built; a team of people I consider my friends,” he says. “They’re incredible individuals who care about the brand, our customers and our mission.” With the recent acquisition by Verma Farms in May 2021, that team will transition but Patel will stay on as an advisor.

“CBD has helped me so much personally, and has been an integral part of my health routine as an entrepreneur,” says Patel. “It helps me sleep and calms my mind, and I’m able to have more energy, think more clearly and be a better person overall. Knowing that I can do the same for my customers through Penguin is something I will always be grateful for.”

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May 14, 2021

Ohio Is Offering Vaccinated Adults a Chance to Win $1 Million

Filed under: Fitness — Tags: , , , — admin @ 10:51 pm

Over the last month, the pace of COVID-19 vaccinations has slowed in the United States. In response, companies and local governments are offering vaccine incentives. In an effort to convince eligible Americans to get a shot, we’re seeing everything from free Krispy Kreme donuts to free craft beer in Erie County, NY. Now, Mike DeWine, the governor of Ohio, is offering some people $1 million. In addition to a case of “Well, that escalated quickly,” it’s also a sign that officials are digging even deeper when it comes to getting people vaccinated. DeWine is calling this public health initiative “Ohio Vax-a-Million.”


 

Raising the Bar for Vaccine Incentives

Of course, not every Ohioan who gets a vaccine is getting $1 million. But over five weeks, five Ohioans 18 or older will have the opportunity to win that sum in a drawing. The state lottery will run the drawings using Ohio’s voter registration database. Winners must be 18 years of age or older, an Ohio resident, and must have at least one dose of a COVID-19 vaccine. This is what is known as a “regret lottery.” Everybody enters, but only those who have a dose of the vaccine can win. Currently, 42 percent of eligible Ohio residents have at least one dose of a COVID-19 vaccine.

Democratic and Republican state lawmakers have criticized DeWine’s use of federal relief funds to pay for the lottery. But, that has not seemed to deter Ohio’s Republican governor.

“I know that some may say, ‘DeWine, you’re crazy! This million-dollar drawing idea of yours is a waste of money,’” DeWine says. “But truly, the real waste at this point in the pandemic—when the vaccine is readily available to anyone who want it—is a life lost to COVID-19.”


For Ohioans between the ages of 12 and 17, there’s a separate incentive program. If they win the drawing, they’ll get a full, four-year scholarship to an Ohio university. This offer includes tuition, room-and-board, and books. Unlike the Vax-a-Million incentive, younger Ohio residents will need to register for the college drawing.

Earlier this month, President Biden set a July 4 goal to have 70 percent of eligible Americans to have at least one dose of a COVID-19 vaccine. With that number now at 58 percent, it seems that some people need more motivation than simply immunization. Of course, if you live in Ohio, there’s now a million reasons to get the jab.

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May 12, 2021

John Mulaney Returns to Stand-Up With Revealing Set About Getting Sober

Filed under: Fitness — Tags: , , , , — admin @ 12:13 am

Comedian John Mulaney, who’s been candid with his struggles with addiction in the past and ended up relapsing during the pandemic, returned to the stage last night in New York City. Celebrating 141 days sober after an intervention by his comedy peers in December, which resulted in his second rehab stay of 2020, Mulaney performed a raw and intense set, which audience members relayed through social media.


 

The first of a five-night, sold-out showcase, John Mulaney: From Scratch, Mulaney delivered plenty of wry and revealing jokes about his battle with cocaine and alcohol addiction, reported Roger Friedman at Showbiz411. Recounting his path to another rehab stay late last year, the SNL veteran quipped he was the “best looking person at my intervention”—which included stars like Seth Meyers, Nick Kroll, Fred Armisen, Natasha Lyonne, and Bill Hader—because he had dropped down to just 105 pounds and was dressed sharply and sporting a fresh haircut. The comedian relented and was grateful for the support of his showbiz pals, telling the audience that the intervention wasn’t a bit; they were truly afraid for his life.

Rolling Stone TV critic David Fear was impressed and awed with Mulaney’s return, tweeting after the show: “So John Mulaney at City Winery was…intense. Ninety minutes that was mostly processing his intervention and rehab experience. Remarkably raw, vulnerable, personal. ‘When I’m alone, I realize I’m with the person who tried to kill me.’ Hilarious, harrowing, brave, historic.”


Mulaney headed straight for the elephant in the room with the line “I’d kill all of you for a line of coke,” which he quickly took back and said that he’s “a friendly addict,” reported Friedman. He went on to recount that he has no memory of an interview he gave to GQ magazine in December in the throes of his struggle, then read some of the writer’s questions and laughed a his forgotten, drug-addled responses.

In a 2019 article in Esquire, Mulaney delved deeper into his past with drinking and drugs, which started in his teens and grew out of control in his 20s. “I drank for attention,” he said. “I was really outgoing, and then at 12, I wasn’t. I didn’t know how to act. And then I was drinking, and I was hilarious again…Then I tried cocaine, and I loved it.” Mulaney’s first attempt at sobriety came at 23, the article reported: “I was like, ‘You’re fucking out of control,’ And I thought to myself, ‘I don’t like this guy anymore. I’m not rooting for him.’ ”

Mulaney, who also recently announced that he and his wife, Anna Marie Tendler, were divorcing after six years of marriage, has been in out-patient sober living for the last three months, after his 60-day rehab stint. Tendler told Page Six that she is, “heartbroken that John has decided to end our marriage. I wish him support and success as he continues his recovery.” Mulaney’s rep affirmed the divorce: “John will not have any further comment as he continues to focus on his recovery and getting back to work.”

Mental health and depression often get tucked away by men, along with a raft of emotions, and can be tough to acknowledge, which can lead to self-medication and addictive behavior with mood-altering substances. If you or a loved one is struggling with depression or self-destructive behavior, especially coming out of the long year of the pandemic, check out some resources online to find a therapist, like at Psychology Today or digital support at BetterHelp.

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