Fitness & Exercise

Fitness Tips: Three Feldenkrais Yoga Moves For Beginners

Breathing

Breathe in and out through the nose. Inhale on a slow count of six, visualizing filling up from the bottom to the top of the lungs. As you exhale, empty out in reverse, from top to bottom, on a count of six.

Curves of the spine

Lie down with knees bent and soles of the feet on the ground, heels in line with the sitting bones. Identify where your pubic bone and ribs are. Keeping the pelvis on the ground, roll your pubic bone towards your ribs, flattening your back. Then roll your pubic bone away from your ribs, lifting up through the lower back. Repeat until the movement is smooth. Now find the natural curves of your spine where you are neither unduly arching the lower back, nor flattening it.

Fitness tips: ways into football for beginnersRead more

Active feet

Stand with feet parallel, sit-bone distance apart. Pick up your toes and spread the little toe away from the others and see if you can place it down. Repeat with your big toe. Bring the other toes down. Keep your weight in the heel of your foot and press down through the big and little toes. This allows the bones to spread and your arches to lift.

By: Nahid de Belgeonne , Feldenkrais practitioner

Jodie Krantz

Shoulder and neck pain can be very debilitating and is often related to loss of mobility of your chest and rib cage. In this short video Australian Feldenkrais Physiotherapist Jodie Krantz demonstrates a flowing sequence of movements that help you discover feel how the neck, shoulders and chest can function in a more integrated and harmonious way, to bring relief of pain and stiffness.

When practicing Feldenkrais exercises here are a few useful tips to increase both the effectiveness and safety of the exercises. 1. Move slowly and smoothy and keep the movements small 2. Do less than you know you can do safely (especially if you have pain) 3. Reduce the effort, let go of tension in your belly, face, eyes, jaw 4. Continue to breathe gently and evenly throughout 5. Watch the whole video through once before attempting the exercises yourself. Thank you and please post your comments below for a prompt response.

If you like this video please visit the Feldenkrais page of our website at http://free2move.com.au/services/feld… or subscribe to our channel at https://www.youtube.com/channel/UCpCP… to see our other videos. WARNING: Always seek the advice of a medical professional before beginning any new exercise programme or attempting any of the exercises in Free2Move videos. All information on this website and in our associated videos is provided as a guide only and not intended to replace treatment or personal advice from a medical professional.

Jodie Krantz, Free2Move Physiotherapy and it’s owner, employees and contractors are not liable for any injuries sustained or damage to property arising from a person or persons participating in Free2Move exercise programmes or following our online exercise videos.

Get Fit In 2020 With These Apps And Gadgets

New Year, new fitness apps!

Happy New Year! Whether you’re recovering from the excesses of November and December or you’ve vowed to get into shape in 2020, January often means you’ve got some fitness goals.

Here are five apps and gadgets (and several runners-up) to help get you started on the journey to a new, fitter you.

1. Nike Run Club

Year after year, Nike Run Club is still my favorite running app. If you have an Apple Watch Nike Edition, the exclusive Nike watchfaces have dedicated complications for launching the app and a tally of your last run (or a guilty nag if you haven’t hit the pavement for a while). Even without an Apple Watch, though, the NRC app is easy to use, gives great on-the-go and historic information, and offers an impressive library of guided runs. They’re my favorite thing in the app, with content for everyone from beginners, to seasoned runners, to those just looking to get a little meditation in on the run (thanks to their collaboration with Headspace). The personalized coaching is great as well. If you have a run goal in the next 8-13 weeks, set it up and the app will create a training plan for you. Not only will you get intervals, long runs, and tempo runs, but the app will learn where your fitness level is and adjust the metrics as needed.

Runners up: Runkeeper, Strava

2. Garmin Venu

The Garmin Venu is the first I’ve ever used that rivals the Apple Watch for screen clarity. Readable in full sunlight, gorgeous indoors, the AMOLED screen is just as impressive in person as it is in product shots. Garmin puts that new tech to work with watchfaces that animate when you turn the watch towards you, on-wrist workout animations, and an always-on screen. Being the latest tech from Garmin, the Venu gets some interesting new health features like Breathwork. It’s like a meditation workout, taking you through multiple steps to achieve “mindful breathing.” The Venu also keeps track of your respiration rate, adding yet another metric to your workouts to obsess over in the best-in-class Garmin Connect app. That’s where you’ll see the other new metric – estimated sweat loss. Ultimately the Garmin Venu is a more than capable fitness companion that can help you with every step, lap, and rep.

Runners up: Apple Watch Nike Series, Garmin fenix 5X Plus

3. Down Dog

If you’re looking for a little more mindful exercise in your life, yoga is a great place to begin. The problem with most yoga apps is that they use pre-recorded routines. That’s fine at first, but after a while, you not only get bored with the same-old, same-old, you reach a fitness plateau. Down Dog eliminates that by offering workouts that are put together on the fly based on your time restraints, level of expertise, or desired focus. You’ll get yoga routines that are fresh every time you start the app, with music that changes each time you workout. The app is free, but a 1-year subscription is only $19.99. It’s a great investment. If yoga isn’t your thing, Down Dog also just released three new apps that are completely free for the month of January: HIIT, 7 Minute Workout, and Barre. They all use the same kind of random exercise generators as the original Down Dog app to keep you engaged (and hopefully working out more often).

Runner up: Beachbody on Demand

4. Headspace

Headspace is a meditation app that provides a staggering amount of specialized sessions for everything from learning how to meditate, to dealing with anxiety and stress, to sports training (and that’s just the tip of the iceberg). It’s built on the idea that we can improve our mental health with just 10 minutes of daily training. If you think about it, it makes a lot of sense. When, if ever, do you have more than a couple of seconds throughout the day when you’re not bombarding yourself with some sort of sensory input? Taking 10 minutes to unplug and focus on what your mind and body are actually doing and feeling can provide a tremendous amount of insight. Headspace also introduced a Sleep portion of the app last year that has everything from guided meditations for sleep to 8-hour “Sleep radio” streams. Sleep meditations are all randomized to keep you from anticipating the next portion (which actually makes you more alert) and help ease you into better slumber. If you’re looking to improve your physical fitness as well as your mental fitness, Headspace has teamed up with the NBA to provide a series of interviews and guided meditations that focus on performance and conquering the stresses that can come with an active lifestyle. An annual subscription is now only $69.99 (down from $99.99). While it may be pricey, I’ve found Headspace has returned my investment tenfold. If you only get one app on this list, it should be this one.

5. Orangetheory

OTbeat Link wtih Apple Watch (not included)

Orangetheory Fitness

If self-guided exercise isn’t your thing, then I highly recommend checking out Orangetheory. Training consists of high-intensity fitness classes that mix running, rowing, free weights, and isometric exercises in an ever-changing instructor-led workout. OT’s claim to fame isn’t just how each workout is arranged, but how it uses targeted heart rate zones to ensure you’re getting results. Each workout requires you to use a heart rate monitor that then displays your heart rate, percentage of effort, and overall intensity (along with everyone elses’) on monitors sprinkled throughout the gym (and also your individual metrics on their new treadmills and rowing machines). With the introduction of the OTbeat Link device that attaches to your Apple Watch and eliminates the need for a secondary heart rate monitor, it’s going to be easier than ever to drop in and close your rings. And starting soon, you can sign up for the annual “Transformation Challenge” where you’ll get dietary and lifestyle tips (in addition to fitness tips) while working on your goals.

Follow me on Twitter or LinkedIn. Check out my website.

Anthony Karcz

I’ve been writing about technology, gadgets, and pop culture back before Apple had even thought of the iPhone. I’ve seen the rise and fall (and rise again) of Apple. I’ve watched c-beams glitter in the dark near the Tannhäuser Gate… In addition to Forbes.com, I am a contributor at TheRoarbots.com. As a technical writer, I specialize in deciphering the undecipherable, untangling the kraken-like documentation tangles that software companies find themselves in, and teaching users how to successfully navigate their products on the other side. I also enjoy playing in superheroic worlds of my own creation (you can find out more about my fiction endeavors at AnthonyKarcz.com). You can find me on Twitter (@sunstreaker84), Facebook, and Google . If there’s something you want to see me tackle, drop me an email at: anthonyATanthonykarczDOTcom.

Source: Get Fit In 2020 With These Apps And Gadgets

This approach is backed by 10 years of research and scientific data. There are thousands of people who are already using everything I am going to share here.

This Minimalist Approach DOES NOT require you to:

Run or perform any type of cardio exercise to get results…

Live in the gym and lift weights 5 times a week….

Or follow strict, restricting diets that deprive you from your favorite foods…In fact, you won’t have to sacrifice anything.

You can still party until dawn, drink alcohol, and have fun with your friends…

Eat all your favorite foods like chocolate, pizza, and ice cream…

You can even just lie around 4 days a week — as long as you follow this Minimalist approach, you will grow your arms, have amazing pecs, and get those rock-hard abs.

Within a month, you’ll notice your fat slowly melt away. You’ll see your muscle mass steadily grow. Not only that, but your overall physical, mental, and psychological health will greatly improve.

Sound too good to be true?That’s what some of my customers and clients thought too…

How To Cool Down After Exercise

We learn at school that warming up before training or playing sport is vital, but cooling down is every bit as important. We are taught from childhood that warming up is a must in preparation for any exercise. It allows us to gear our muscles up for the strain we are about to place on them and prevent injury. More importantly, it steadily increases the heart rate and circulation, which loosens joints and increases blood flow to the muscles. These all help towards an effective workout.

But cooling down is as important as warming up. It prevents dizziness, helps return the heart rate back to normal and prevents chronic venous insufficiency (CVI). Also known as “blood pooling”, CVI occurs when the blood in blood vessels expands during prolonged exercise, making it difficult for it to return to the heart from the legs.

According to many health and fitness instructors, the total cool-down period should last three to 10 minutes, or until you are ready to stop. Areas to target depend on which part of the body you trained. For example, if you have been working your legs, you will need to do lower body stretches or a slow walk. There are many helpful tutorials online.

The best way to measure whether you have cooled down effectively is purely based on common sense – if you feel your heart rate has reduced, that’s enough. If you wear a heart rate monitor, that will also tell you once your heart rate has returned to normal. There is no research to prove stretching after a session will help reduce soreness, but if you feel it helps, there is no harm in it, do so – it is down to personal preference.

Cooling down methods, including foam rollers, a sports massage or dry needling are worth investigating. If you experience any pain when stretching, stop, and consult your doctor or a physio if the pain is there the next day, and, more importantly, warm up more thoroughly next time.

By: Callum Nicholls

Callum Nicholls is a trainer at Third Space and Barry’s Bootcamp. Interview by Joti Birdi

Source: How to cool down after exercise

Calorie burn & more for this Fitness Blender Workout @ http://bit.ly/18rZ7TK Lose 16-24 lbs in 8 weeks with our free workout videos – find out how @ http://bit.ly/13EdZgX Follow Fitness Blender on Facebook @ http://on.fb.me/zDxh3R We just joined Instagram @ http://bit.ly/Rhulcj Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only.

No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

I Lost 15 Pounds, and This Is the 450-Calorie Salad I Eat For Lunch Most Days

I’m a creature of habit. I like to drink the same 400-calorie smoothie every morning after my morning workout, wear the same three black pairs of leggings, listen to the same pump-up jams that I’ve listened to since high school (what’s up, early-2000s pop/punk). And as a creature of habit, I tend to make the same handful of recipes over and over.

Sure, that’s mostly because I’m a terrible cook and not that adventurous in the kitchen, but eating the same things over and over again can help you achieve your weight-loss goals. I have lost about 15 pounds since January, and I find that eating the same lunches repeatedly has kept me on track and takes the guesswork out of tracking my meals.

Since I usually order a takeout salad for lunch anyway, I thought it would be easier if I just made my own salad and brought it in. My 450-calorie salad is actually delicious and provides all three macronutrients (protein, carbs, and fat) to keep me feeling full and satisfied all afternoon. To make things even easier, I just bring all my ingredients to work and chop the veggies when I get there. I don’t have time to slice up a bell pepper or a cucumber in the morning before work, but I do have time to throw all my ingredients in a plastic salad bowl with a lid and run out the door — I like the 2.5-quart bowl from this Sterilite 8 Piece Covered Bowl Set ($12). Check out my recipe below.

450-Calorie Weight-Loss Salad Recipe

Mixed greens (usually bagged Spring mix)
3 ounces of rotisserie chicken (no skin)
1/4 of a cucumber
1/4 of a red bell pepper
1/4 of an avocado
2 tablespoons Greek dressing

In my opinion, the dressing makes all the difference. That’s why I love Primal Kitchen Greek Vinaigrette dressing ($21 for two bottles). It’s made with avocado oil, so it’s full of satiating, healthy fats. I also get more healthy fat from one-fourth of an avocado. For protein, I opt for a slice of rotisserie chicken; I buy a rotisserie chicken from the store on Sunday night and have it the whole week. I also love a variety of colorful veggies to add some healthy carbs.

If I have had a hard workout that morning and know I’ll be hungrier, or if I want some crunch, I’ll throw in a handful of crushed Parm Crisps ($37 for a 12-pack) or get in extra carbs by crumbling up some Simple Mills Almond Flour Fine Ground Sea Salt Crackers ($25 for six).

Although it’s probably easier to keep a bottle of salad dressing in the work fridge, I don’t trust my coworkers (kidding! sort of . . .) so I use the GladWare Mini Round containers ($7 for an eight-count). I can measure out two tablespoons and store it easily. I love these little reusable containers for not only salad dressings, but also stashing nuts, nut butters, and berries.

I’ve been tracking my calories using the Noom weight-loss app and love how the Noom food database is huge and includes all of my favorite foods, snacks, and salad dressings. It makes tracking so much easier. Using the Noom app, I calculated that my salad is 445 calories.

By: Christina Stiehl

Source: https://www.popsugar.com/

Sure, a salad isn’t the sexiest lunch you can have. But this simple combo is quick to throw together, delicious, and leaves me feeling satisfied. I can’t argue with 15 pounds down.

Image Source: Getty / jeffbergen

Sterilite 8 Piece Covered Bowl Set

$12

from amazon.com

Buy Now

Primal Kitchen Greek Vinaigrette dressing

$21

from amazon.com

Buy Now

Parm Crisps

$37

from amazon.com

Buy Now

Simple Mills Almond Flour Fine Ground Sea Salt Crackers

$25

from amazon.com

Buy Now

GladWare Mini Round Containers

from amazon.com

Buy Now

Healthy Recipes Weight Loss Calorie Breakdowns Lunch Diet Tips

The Best Sports and Exercises to Avoid Injury

The human body is made to move, and physical activity is a requirement for lifelong health. But exercise-related injuries are a significant concern few people think about until it’s too late. Even a mild sprain can sideline an athlete for weeks, and a sports-related injury can be debilitating for an older adult. “I think a lot of people, especially those in their 20s and 30s, are interested in doing a lot of exercise but they’re not really thinking about injuries,” says Dr. Brian Werner, an orthopedic surgeon and sports medicine specialist at the University of Virginia.

Running, for example, is among the most popular forms of exercise in America. But up to half of all runners are injured each year, according to a 2010 study in Current Sports Medicine Reports. “I’m a long-distance runner myself, but it’s a high-impact form of exercise and it’s not optimal for people trying to avoid getting hurt,” Werner says. Also, many runners tend to overdo it. When it comes to running’s longevity benefits, researchers have found that running two or three times per week at a slow or moderate pace is optimal.

Especially for those age 40 and older, exercises that place heavy amounts of stress on the knees, shoulders and other joints are going to come with a high risk of injury, Werner says. Examples he raises are basketball, soccer, tennis, or other sports that involve lots of jumping, twisting, or quick changes of direction.

That’s not to say these activities are unhealthy, or that people who enjoy them should give them up. A recent study in the journal Mayo Clinic Proceedings found that, compared to solo exercise pursuits, activities that involve spending time with others are associated with longer life expectancies. Studies have independently linked both exercise and social interaction with longer lifespans, so it makes sense that combining the two would be beneficial. But while healthy, many of these activities nonetheless carry a high risk for injury.

Why Swimming Is So Good For You

Every type of exercise has its selling points, but swimming is unlike any other aerobic workout in a few important ways

Tag: Fitness & Exercise

Fitness Tips: Three Feldenkrais Yoga Moves For Beginners

Breathing

Curves of the spine

Active feet

Like this:

Get Fit In 2020 With These Apps And Gadgets

1. Nike Run Club

2. Garmin Venu

3. Down Dog

4. Headspace

5. Orangetheory

Run or perform any type of cardio exercise to get results…

Live in the gym and lift weights 5 times a week….

Or follow strict, restricting diets that deprive you from your favorite foods…In fact, you won’t have to sacrifice anything.

You can still party until dawn, drink alcohol, and have fun with your friends…

Eat all your favorite foods like chocolate, pizza, and ice cream…

You can even just lie around 4 days a week — as long as you follow this Minimalist approach, you will grow your arms, have amazing pecs, and get those rock-hard abs.

Like this:

How To Cool Down After Exercise

Category

Like this:

I Lost 15 Pounds, and This Is the 450-Calorie Salad I Eat For Lunch Most Days

450-Calorie Weight-Loss Salad Recipe

Like this:

The Best Sports and Exercises to Avoid Injury

Like this:

Breathing

Curves of the spine

Active feet

Share this:

Like this:

Run or perform any type of cardio exercise to get results…

Live in the gym and lift weights 5 times a week….

Or follow strict, restricting diets that deprive you from your favorite foods…In fact, you won’t have to sacrifice anything.

You can still party until dawn, drink alcohol, and have fun with your friends…

Eat all your favorite foods like chocolate, pizza, and ice cream…

You can even just lie around 4 days a week — as long as you follow this Minimalist approach, you will grow your arms, have amazing pecs, and get those rock-hard abs.

Share this:

Like this:

Category

Share this:

Like this:

450-Calorie Weight-Loss Salad Recipe

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