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Yesterday β€” 9 January 2025Main stream

A 79-year-old exercises 4 times a week, including dancing and 3-hour fencing sessions. She shared 4 things that help her stay fit and motivated.

9 January 2025 at 05:31
Composite image of Cherie Rohn in her living room; Rohn in her fencing kit with a camera crew.
Cherie Rohn took up fencing at home at 75. Now she trains every week as well as doing ballroom dancing.

Cherie Rohn

  • Cherie Rohn, 79, took up fencing at 75. She also works out and does ballroom dancing.
  • She shared some of her secrets to staying so active at almost 80.
  • These include finding an exercise you love and not trying to be perfect all the time.

Cherie Rohn, 79, has a very structured week when it comes to workouts.

On Sundays, she does a fencing lesson. On Tuesdays, she works out "strenuously." On Wednesday, she does a three-hour fencing session. She takes Thursday for stretching, and on Friday has a ballroom dancing lesson.

The freelance writer and editor based in Fort Myers, Florida, started fencing when she was 75. She stumbled across online fencing lessons during a lockdown in November 2020, and has been doing it ever since.

Rohn has been active all her life and had done ballroom dancing for a decade before she took up the blade. But fencing is "the most strenuous thing I've ever done," she said. "I have to work out constantly just to be able to do the sport."

Cherie Rohn fencing with a partner in a gym.
Rohn (right) fences twice a week and trains "strenuously" to be able to do the sport.

Cherie Rohn

Factors including genetics, luck, and our environment are thought to play a role in how long we live, as well as lifestyle choices such as regularly exercising.

Here how Rohn stays fit as she approaches 80.

Find an exercise you love

From whitewater rafting and scuba diving to skydiving and ballroom dancing, Rohn has tried lots of different activities.

"Whatever pulls your chain, do that," she said, because if you're not motivated to do something, you won't do it.

Nathan K. LeBrasseur, a physiologist who researches healthy aging, previously told BI that a mixture of cardiovascular exercise and resistance training is best for protecting our health. But the best exercise is one you can do consistently, so pick an activity you enjoy and will do regularly.

A 2018 study on 70 people over six weeks, published in the Journal of Applied Physiology, found that those in their 80s who exercised regularly for most of their lives had similar levels of skeletal muscle and enzyme activity to those around 30 years younger than them.

A young Cherie Rohn on a boat in Papua New Guinea.
Rohn has been active all her life, including working on an archaeological dig in Papua New Guinea when she was younger.

Cherie Rohn

Don't give up

"Don't quit too soon," Rohn said. Instead, think about what you're getting out of exercise.

For Rohn, fencing gives her "immense physical strength" and the ability to "meet the challenges of the day." Plus, the intense concentration it requires provides an escape from worries, she said.

A 2023 study by researchers at Duke Kunshan University, China, using data on 22,463 people found that physically active people over 80 tended to live longer than their inactive peers, even if they took up exercising later in life.

Cherie Rohn in her living room.
Rohn is now 79 and exercises four times a week.

Cherie Rohn

Don't try to be perfect all the time

"You can't be Wonder Woman all of the time," Rohn said. "Sometimes I eat really crappily. I'm not perfect. I screw up."

Lots of dietitians advocate for the 80/20 diet, where you eat healthily 80% of the time and allow yourself to eat what you want for the other 20%. This is because the healthiest way to eat, like exercise, is one you can maintain in the long term.

Making resting part of your workout routine

She also takes multiple rest days a week to help her body recover.

Working out too much and not taking adequate rest can lead to issues such as tiredness, lack of motivation, and increased risk of injuries, Danielle Gray, a personal trainer, previously told BI.

Read the original article on Business Insider
Before yesterdayMain stream

9 signs your workout may be hurting you

8 January 2025 at 06:52
back of a woman lifting a barbell at the gym
Pain, fatigue, and illness can all be warning signs that something isn't right.

chomplearn/Shutterstock

  • Exercising can make you feel great, but some of your workout habits could be hurting you.Β 
  • You shouldn't be in lots of pain because of a workout, so you should reassess your routine.
  • Getting sick often, not sleeping well, or losing your appetite are signs you may be overtraining.

What you think are healthy exercise habits might actually be hurting you or putting you at risk for injury.Β 

If you're on a fitness journey this New Year, Business Insider spoke with training experts about the common signs your workout could be hurting you.

If you're in any amount of pain, stop what you're doing.
exercise overtraining injury workout
If part of your body is hurting, you should avoid irritating it with exercise.

Shutterstock

Jasmine Marcus, a New York-based physical therapist, told BI why pain during your workouts is a recipe for disaster.

"Pain is your body's way of protecting you and it most likely means you are injuring yourself," she said.

If the pain is localized to one body part, and you're able to finish a workout, Marcus said, you can continue working out as long as you're sure to seek medical treatment for whatever it is that is bothering you.

"For example, if your shoulder is bothering you, you should avoid irritating it further with shoulder presses, but there's no reason you can't keep working out your lower body," she added. "Just make sure to eventually seek out treatment for your shoulder."

Always listen to your body because toughing it out through an injury could end up sidelining you longer. If your pain is sharp, stabbing, or severe, or if you experience swelling, bruising, or any sort of open wound, you should seek medical assistance.

Working out shouldn't make you dizzy or weak for extended periods of time.
tired workout
Feeling temporarily dizzy from a workout is different than feeling dizzy all of the time.

anucha maneechote/Shutterstock

If you're experiencing dizziness or feeling weak long after your workout, that's not a good sign.

Mitchell Starkman, a sports and orthopedic physical therapist based in Canada, told BI that some dizziness is normal, but it shouldn't persist.

"If you're consistently getting dizzy while working out, it's always a good idea to follow up with your doctor first," he said, "That being said, many people become temporarily dizzy while training during position changes."

Starkman added that, similar to feeling light-headed when you stand up too fast, this dizziness comes from your body readjusting to the pressure change caused by sudden movements (like squats or deadlifts), which can lead to a "momentary lapse of blood flow to the brain."

Another reason for dizziness could be your eating habits. Every person's dietary needs vary, but if you're frequently working out on an empty stomach, it might make you feel woozy during a workout.

Your workout routine could be to blame if you keep getting sick.
sick cold flu tissues
Overtraining can weaken your immune system.

Shutterstock

Consistent exercise can boost your immune system, however, overtraining can backfireΒ and cause you to get sick.

"Exercise is an amazing thing, and it, when done consistently, actually boosts our immune system over time," Starkman told BI. "That being said, when it's too intense, after our workouts, the body's immunity actually slightly drops for a few hours, making us more susceptible to sickness."

If you're constantly getting sick, you might want to reassess your fitness regime and make sure you're planning enough rest days and properly fueling your body before and after your workouts.Β Β 

If you're having trouble sleeping, it might be from overtraining.
insomnia woman on phone sleep
Insomnia is a sign that your sympathetic nervous system is not functioning properly.

New Africa/Shutterstock

Exercise is thought to benefit the quality of your sleep, but if you're lying awake at night tossing and turning, it means you might be overtraining.

"Insomnia is a sign that your sympathetic nervous system is not functioning healthily and is directly linked to exercising too much," Chelsea Axe, a board-certified chiropractic physician and certified strength and conditioning specialist at DrAxe.com, told BI.

She continued, "An overactive sympathetic nervous system and trouble sleeping are more closely linked to anaerobic activities, like sprinting, and especially heavy resistance training, like weightlifting."

Since the sympathetic nervous system is closely connected to the brain's fight-or-flight response, these kinds of exercises can easily cause insomnia or restlessness. Working out earlier in the day or scaling back on workout frequency and intensity can help alleviate sleep issues tied to your workout.

"Exercisers with signs of an overactive sympathetic nervous system could benefit from regular meditation, gentle yoga, and massage," Axe said.Β 

In addition to messing up your sleep schedule, your routine may be causing extreme fatigue.
swimmer tired stressed
Ideally, working out should make you feel energized, not exhausted.

Adam Pretty/ Getty Images

If you find yourself feeling tired all the time or leaving the gym feeling exhausted instead of energized, you might need to scale it back.

"Sore muscles are common with a new routine, but excessive fatigue is not. If you are getting adequate sleep and are still super tired, there [might be] a couple of reasons," Megan Ostler, a registered dietitian and the director of nutrition at iFit, told BI.

One common reason for it, especially in women, is iron deficiency anemia.

"When we are deficient, we can't transport as much oxygen, and without enough oxygen, our muscles and organs can't perform the way they should, including converting nutrients to energy," she said.Β "Low energy production means low energy for us."

Another common reason for fatigueΒ is not consuming enough calories pre- and post-workout.

"Our bodies work hard to make sure we don't die from starvation, so when our food intake decreases or exercise increases, our bodies must adapt," Ostler told BI.Β 

Loss of appetite is also a sign of overtraining.
Eating burger
Working out at a high level can suppress your appetite.

Regina Podolsky / EyeEm / Getty Images

Although it's true that you might find yourself hungrier than usual as your body adapts to a new fitness routine, suddenly finding that you're never hungry should set off some alarm bells.

"Many athletes assume that they can just follow their hunger cues to know how much to eat. However, that isn't always the case," Ostler told BI. "If you are working out at a high level your appetite might actually be suppressed."

Depression or irritability can be unwanted side effects of working out too much.
Woman Running on Treadmill
Exercise is great for mental health, but too much can lead to mood changes.

Elaine Thompson/AP

When we sweat, our body releases endorphins, the feel-good hormones that make us feel relaxed and alleviate stress. However, Axe said, exercise can actually also lead to spiked levels of anxiety or depression.

"Too much aerobic activity can lead to parasympathetic overtraining," she said. "Symptoms of this include fatigue, depression, and impaired sports performance."

She continued, "Overtrained athletes can also suffer from adrenal dysfunction, in addition to mood disorders exacerbated by excessive cortisol levels in the body."

If your heart is racing long after your workout, you might be overdoing it.
android wear heart rate
A fluctuating resting heart rate is a sign of overtraining.

Steve Kovach/Business Insider

A telltale sign that you're overdoing your workout routine is if your heart rate is fluctuating at rest.

"If you're new to exercise, variation in resting heart rate is expected as your body gets into better shape," Axe said. "But for seasoned exercisers, heart rate variabilityΒ may be an easy way to pick up on early signs of overtraining."

Persistent muscle aches may be a sign that you're injuring yourself.
woman leg cramp muscle
Your muscles need time to recover after a workout.

Shutterstock

Muscle soreness is common in the days after a particularly strenuous workout, but it shouldn't completely sideline you β€” and it should go away relatively quickly.

If your muscles are constantly sore and achy, you might be overtraining.

"When you work out, you cause small micro-tears to your muscles," Emily Paskins, a personal trainer at iFit, told BI. "This breakdown is then built over, which causes muscle growth. However, if you are constantly 'tearing' the muscles down without allowing adequate time for them to rebuild, you will begin to cause a state of constant wear and soreness."

This story was originally published in May 2018 and most recently updated on January 8, 2025.

Read More:

Read the original article on Business Insider

6 red flags to look out for when hiring a personal trainer, according to fitness professionals

3 January 2025 at 04:01
A personal trainer helping a woman do reps with a weight.
Hiring a personal trainer is an investment, so it's important to choose the right one for you.

Blanscape/Shutterstock

  • Business Insider asked experts what red flags to look out for when hiring a personal trainer.
  • A good trainer shouldn't force you to push through pain or attempt to diagnose it.
  • Avoid choosing a professional that lacks empathy or has an ego-driven approach to training.

Hiring a personal trainer can be a transformative step toward achieving your fitness goals, but it's crucial to choose the right professional for your needs.

Although many trainers are dedicated and knowledgeable, some may not be the best fit or, even worse, hinder your progress. Recognizing red flags early in the hiring process can save you time, money, and frustration.

That's why Business Insider asked Dr. Susie Spirlock, a doctor of physical therapy and strength-training coach at Move Your Bones, and Ashley Hiben, a certified personal trainer at Future, what red flags to look for when hiring a personal trainer.

Here's what they said.

A trainer should have practical experience in the field

A personal trainer helping two people do exercises in a plank position with weights.
Some skills can only be learned from experience training others.

Rowan Jordan/Getty Images

Practical experience provides personal trainers with invaluable opportunities to build relationships, hone communication skills, and translate technical expertise into accessible guidance, Hiben told BI.

"Time in the field sharpens a trainer's ability to read body language, adapt communication styles, and generate energy and engagement in various environments," she said. "Trainers who gain hands-on experience, whether at a small personal-training gym or in larger groups, learn critical skills beyond the textbook."

Hiben added that some of these skills include reading body language, identifying proper alignment in individual movement patterns, and responding in real time to verbal and non-verbal feedback.

"A robust field experience cultivates the balance between technical knowledge and the ability to connect effectively with clients," she said.

"No pain, no gain" isn't a mantra any trainer should have

It's best to avoid working with someone who encourages you to push through pain while exercising, Spirlock advised.

"Pain is essentially a smoke alarm in your body being set off because there is something going on that may not be right," she told BI.

Although pain doesn't automatically mean there's damage occurring, it does mean that the trainer may need to reassess the exercises and make them more comfortable for you.

"If trainers continually ignore these signals or tell clients to push through them, they may contribute to a longer-lasting issue over time," Spirlock added.

Beware of instructors who lack communication and relationship-building skills

A woman cheering on a man as he does a latter exercise on the grass section of a gym.
The best instructors have adaptable communication styles to connect with their clients.

The Good Brigade/Getty Images

"In the fitness industry, trainers must excel at reading clients' needs, offering constructive feedback, and even giving a dose of tough love when needed," Hiben said. "It's not enough to deliver knowledge alone."

Hiben told BI that the most successful trainers are adaptable communicators capable of engaging each client based on their unique personality, fitness level, and goals.

Before committing to a trainer, she recommended first requesting a consultation or assessment.

"This session allows you to gauge whether the trainer's communication style aligns with your needs and whether they will push you in a way that feels supportive rather than confusing or intimidating," Hiben said.

Trainers shouldn't try to diagnose or treat pain

Spirlock told BI that diagnosing and treating pain doesn't fall under a personal trainer's scope of practice.

"This should be left to the rehab professionals like physical therapists, chiropractors, and athletic trainers," she told BI.

If you have pain that's not improving after a few sessions with modifications, Spirlock said it's the trainer's responsibility to refer you to the appropriate provider.

She told BI that a highly qualified personal trainer will already have rehab professionals within their network, so they can work together to help you alleviate pain and meet your fitness goals.

Make sure your instructor can explain why they chose a certain exercise

A man and a woman doing lunges with weights in a gym.
There should be a purpose behind every movement.

LightField Studios/Shutterstock

The point of hiring a personal trainer is to get customized workouts that fit your long-term health goals. Therefore, every movement should have a purpose behind it.

"In the world of fitness, there should always be a reason as to why we choose exercises for a client," Spirlock said.

If a trainer can't explain to you the intent of an exercise, then they may not be considering your goals or have enough experience with designing personalized workouts.

A lack of empathy or an ego-driven approach are immediate red flags

A man helping a woman do a situp on a gym floor.
Your instructor should be experienced, open to feedback, and empathetic.

TORWAISTUDIO/Shutterstock

"Empathy is non-negotiable," Hiben said. "Trainers who can't sense when to support a client during tough times risk losing the trust that underpins successful coaching."

Stress, for example, impacts the body's ability to function optimally. When trainers recognize signs of stress, they should adjust their workout plans accordingly and offer encouragement instead of push clients beyond their current capacity.

Similarly, a rigid, ego-driven approach can stifle both individual and team growth.

"Trainers with an inflated sense of expertise are often resistant to feedback, limiting their own development and potentially disrupting team dynamics," Hiben said. "Given that exercise science evolves, humility and openness are invaluable traits in a trainer."

Instead, Hiben said to look for trainers who are experienced, open to feedback, and empathetic.

Read the original article on Business Insider

Scientists say your brain suddenly ages at 57, 70, and 78. Here are 5 ways to curb mental decline.

27 December 2024 at 12:08
An older woman and man laughing and playing cards outside at a table

Maskot/Getty Images

  • A new study found waves of brain aging occur at ages 57, 70, and 78.
  • Some healthy habits can combat mental decline by improving memory and cognition.

Brain aging accelerates at three specific points in your life, according to a recent study.

The researchers looked at brain images of over 10,000 healthy adults, then tracked blood protein changes in half of them to look for "brain age gap" (BAG), a sign of cognitive aging.

Their findings, published in Nature, suggest that most people experienced peaks in brain aging at three ages: 57, 70, and 78.

At 57, there were protein changes related to wound healing and metabolism; at 70, with brain-cell function that could increase the risk of dementia; and at 78, with immunity and inflammation.

There are steps you can take to reduce your risks of mental decline.

Here are some science-backed habits that scientists believe have strong cognitive benefits, from improving memory to clearing out toxins from the brain.

Eat lots of protein and leafy greens

Eating enough protein, such as fatty fish or sardines, can boost memory and protect against cognitive decline. Nuts, beans, whole grains, and yogurt are also great sources of protein.

Leafy greens, such as spinach and kale, contain important nutrients like iron and magnesium that are vital for optimal brain health.

Other great foods to incorporate for cognitive health include berries, herbs, and tea.

Move often

The hippocampus and prefrontal cortex both deteriorate as we age, but regular movement can boost neuron growth and improve memory.

It doesn't mean you have to hit the gym every day, either: Even short bursts of exercise have loads of health benefits β€” just one minute of squats can improve concentration and decision-making.

The Blue Zones project reports that people who rely on walking as their main form of movement throughout the day live longer.

See your friends

Chronic loneliness affects your physical health in multiple ways, including your heart function and immune system. It can also impact your memory, even contributing to cognitive decline and dementia.

Joining groups is a great way to make new friends even in your 70s. It's also good to seek out deeper relationships to avoid feeling lonely in a crowd.

Get enough deep sleep

Quality sleep is crucial for brain health. Deep sleep, in which your brain wave frequencies slow down, is responsible for clearing toxins from your brain. It accounts for less than a quarter of your sleep cycle, so you should be getting between 55 to 97 minutes of deep sleep every night.

You can get more deep sleep by exercising enough during the day and reducing caffeine before bed, so that you can properly enter deep sleep.

Challenge yourself

Jason Shepherd, an associate professor of neurobiology at the University of Utah, previously told Business Insider that trying new things keeps the brain healthy. It can include traveling or taking up new hobbies.

"I think a lot of us get into routines and habits where we're doing the same old thing each day," he said. "But learning new things helps with brain plasticity."

Read the original article on Business Insider

Mark Cuban says 60 is the new 40. He follows 3 habits to stay youthful.

17 December 2024 at 04:29
Mark Cuban speaks onstage at an event
Mark Cuban said a vegetarian diet helps him feeling young.

Kimberly White/Getty Images for WIRED

  • Billionaire entrepreneur Mark Cuban said longevity is advancing so much that 60 is the new 40.
  • While anti-aging science can be high-tech, what Cuban has shared about his own routine is simple.
  • His low-cost longevity habits include walking regularly, eating vegetarian, and taking vitamins.

Mark Cuban isn't ready to act his age.

Speaking in the new anti-aging science documentary "Longevity Hackers" (streaming on Amazon and Apple TV) the billionaire businessman of "Shark Tank" fame said he feels decades younger than his biological age of 66.

"60s are the new 40s," Cuban said."You see guys my age in their 60s that can look good, can be fit, and not be limited in terms of things that they do."

While some entrepreneurs are spending millions on anti-aging routines, what we know about Cuban's routine is relatively simple β€” and doesn't cost much to follow.

Here's what Cuban has said about the diet, exercise, and supplements that keep him feeling youthful.

"If I never had to look in the mirror, I'd think I was 35," he said.

He walks as much as possible β€” including on the set of 'Shark Tank'

Exercise has been a major part of Cuban's routine for years, and it's crucial to healthy aging.

"I actually work out more now than I did 10 years ago or 15 years ago because my body needs it more," he said.

The entrepreneur said he typically spends between 45 to 90 minutes in the gym, including plenty of cardio.

He also stays moving whenever possible. While Cuban is not slated to star on "Shark Tank" in 2025, he said previous seasons of the show were a great opportunity to get his steps in.

"Everybody else is taking the carts, the set is .35 miles away, and I'm walking back and forth so I'm walking two miles a day while we're shooting Shark Tank," he said.

Walking more is also linked to a longer, healthier life, and as little as 500 extra steps a day can make a difference, according to research.

He's a vegetarian

Cuban has followed a vegetarian diet since 2019.

"When you get older, food becomes more like medicine where you need the nutrients in order to be able to be your best self," he said.

Plant-based diets rich in nutrient-dense foods like greens, whole grains, nuts, and beans are linked to a longer life and lower risk of chronic diseases.

"What I eat really makes a difference in how everything in my body operates," Cuban said.

Cuban said he enjoys plant-based food β€” and he's invested in plenty of vegan and vegetarian food companies β€” but the downside is that it can make it tricky to dine out or attend events.

"I love being vegetarian. It can be weird when you're with a bunch of guys going to a steakhouse," he said.

He supplements with vitamin D and melatonin

Cuban rounds out his nutritional needs with daily supplements to reduce inflammation and improve sleep, he previously told Business Insider.

He supplements melatonin, a hormone naturally produced by the body to regulate its internal clock.

Cuban also takes vitamins D and E, both of which are linked to healthy aging. Vitamin D helps the body absorb calcium, which is crucial for healthy bones, while bolstering the immune system to lower the risk of cancer. Vitamin E also supports the immune system and lowers inflammation, reducing the stress on cells to potentially stave off age-related damage.

He said being able to invest in his health with simple, daily habits has paid dividends by allowing him to keep up with the activities in his life that matter.

"To me, aging is just being who are you regardless of what the number is," Cuban said.

Read the original article on Business Insider

Tech legend Michael Dell says workers need to laugh and play — and parents' advice can be hit or miss

15 December 2024 at 02:22
Michael Dell
Dell Technologies CEO and founder Michael Dell.

Getty Images

  • Michael Dell says humor is vital and workers need to laugh and play and relax sometimes.
  • The Dell Technologies chief said people shouldn't always listen to their parents' advice.
  • Dell said he goes to sleep early, works out around dawn, and enjoys Texas barbecue.

Laugh and play pranks, balance work with downtime, and don't always listen to your parents' advice, Michael Dell says.

The Dell Technologies founder and CEO shared the colorful life advice during a recent episode of the "In Good Company" podcast.Β Dell, 59, ranked 13th on the Bloomberg Billionaires Index with a $115 billion fortune at Thursday's close.

The personal-computing pioneer said humor plays a key role at his company.

"If you can't laugh, joke around, play tricks on people, you're doing it wrong, right?" he said. "You have to be able to laugh at yourself."

Dell said he toiled tirelessly as a young man to build his company, which generated $88 billion of revenue last year. But he warned against overworking and burnout.

"I learned a long time ago that there's a diminishing return to the number of hours worked in any given day, " he said. "And if you're going to do something for a long time, you better find the [right mixture of] working and playing and relaxing."

Dell said he goes to bed at about 8:30 or 9 p.m. each night and wakes up around 4 or 5 a.m. to exercise.

"You won't find me at the nightcap," he said. "I'll be asleep."

Barbecue and bad advice

The Texan businessman also voiced his love for one of his home state's delicacies, even if he doesn't prepare it himself.

"I believe in the theory of labor specialization, so I personally am not cooking a lot of barbecue, but I'm definitely eating barbecue," he said.

Dell also offered some general advice for young people: "Experiment, take risks, fail, find difficult problems, do something valuable, don't be afraid, and, you know, be bold."

He recalled his parents encouraging him to become a doctor and urging him to set aside his passion for building computers. On the other hand, he remembered his mother telling him and his two brothers when they were little to "play nice but win," which became his company's guiding philosophy and the title of his 2021 book.

"Well, yeah, your parents aren't always right, but they're not always wrong either," he said, adding people's "mileage may vary on the parents."

Read the original article on Business Insider

In your 40s, work out smarter not harder with some simple swaps, according to a Pilates instructor

14 December 2024 at 01:00
Pilates instructor Lia Bartha smiles at the camera in sportswear and a ponytail, holding a medicine ball.
Pilates instructor Lia Bartha said as she's gotten older, low-impact exercise has helped her reduce the physical and mental stress of working out as a busy mom.

Jason McDonald/Courtesy of B The Method

  • A 41-year-old Pilates instructor said she's prioritizing longevity workouts as she gets older.
  • She said shorter, lighter workouts help her stay energized and strong with a busy schedule.
  • Her Pilates-based workouts involve strength-building exercises, mobility, and mindfulness.

When it comes to staying fit beyond 40, you have to be smart about it.

For Lia Bartha, a mom-of-two who founded the fitness app B The Method, that means low-impact exercise.

Bartha told Business Insider she spent her 20s and early 30s pushing her body to the limit doing high-intensity cardio and teaching Pilates.

Bartha knew she needed a change when she hit her mid-30s, after she had kids. She was looking ahead at how she wanted to feel in the long-term.

"I trained and taught that way for so long, I started to feel myself kind of plateauing and getting bored because it was so rigid. I felt like it wasn't necessarily intuitive in how my body was aging," Bartha said.

So, in 2018, she developed her own method, an online fitness brand that incorporates Pilates along with other wellness techniques such as breath-work and gentle movements to subtly tone muscle.

The shift from classic Pilates, and big equipment like reformers, was a better fit for her body as she got older β€” and drew in thousands of subscribers globally. Bartha has worked with celebrity clients like Aubrey Plaza, Cynthia Erivo, Ego Nwodim, and model Martha Hunt.

"It's thinking in this bigger way of, how is supporting my body for the end of the day?" Bartha, now 41, said. "I'm a mom of two girls, so I have this job of working out and I'm teaching and then I'm doing the business side and then I have to take on this extra shift of taking care of them and feeding them. I think the exercise really has to help you mentally."

10 minutes is plenty of time to work out

As a younger athlete and dancer, Bartha said she spent hours on cardio or intense exercise to stay in shape, but adjusting her workouts to a packed schedule has taught her to do more with less.

"I was kind of just doing what everybody else was doing. I was like, OK, I'm going to get on the treadmill and just walk or run forever," she said.

Now she often works out for less than an hour, and designs workouts that are just as challenging and effective in 20 minutes.

The benefit of shorter sessions is that it's easier to commit to them every day.

"It doesn't have to be 45 minutes or an hour all the time. If you're giving yourself 10 minutes a day very consistently, you'll see huge benefits," Bartha said.

Low-impact exercise is a gentler way to train

A big shift for Bartha was learning that exhaustion and sweatiness isn't the best indicator of a good workout.

"You don't have to go through an aggressive workout that leaves you very sore and fatigued to have all of the benefits of exercise," she said.

Low-impact workouts like Pilates tend to emphasize slow, controlled movements instead of fast, explosive techniques. As a result, they're easier on the joints, and don't take as much recovery time afterward.

Low-impact techniques like isometric movements have many of the same benefits as higher-intensity training in helping to build strength and muscle. They can also improve factors linked to longevity, such as stability and balance.

"We want to think of the body in the long term, and I think that's where low-impact is just so important," Bartha said.

Consistency is key

Bartha said she fell into the trap of pushing too hard instead of developing an enjoyable, sustainable routine.

"One of the most common mistakes that people have in terms of fitness is just getting through it to get through it," she said.

She said listening to her body and taking it easier led to better results, with less work, because the workouts left her feeling energized instead of depleted. As a result, working out felt less like a chore and more like something she could do every day.

"It's finding your body where you're at," Bartha said.

Read the original article on Business Insider

I became a Pilates instructor 11 years ago. The side hustle allowed me to make over $20,000 annually and even switch careers.

13 December 2024 at 09:57
The writer Laura Scholz holding a side plank with her right arm extended toward the ceiling
I became a Pilates instructor 11 years ago, and I've loved the side hustle ever since.

Hannah Lozano

  • I became a Pilates instructor 11 years ago, and I've since built a successful side hustle.
  • I've made over $20,000 annually from teaching classes, which helped me switch careers.
  • I love connecting with clients and strengthening my muscles during each class.

As a competitive runner for most of my adult life, I struggled to balance my love for intense cardio with proper stretching and strength training β€” until I discovered Pilates.

When I took my first Pilates mat class at my hometown YMCA in 2005, I instantly fell in love with the low-impact, full-body workout.

The exercise was fun and challenging, and I was excited for each class. This was also the first time I looked forward to going to a gym for anything other than cardio.

So, when my studio offered a teacher-training program, I signed up. At first, I was solely interested in deepening my own Pilates practice, but after leading group classes and private sessions during an apprenticeship, I realized I loved teaching and could make money doing it.

I've now been teaching Pilates for about 11 years and have no plans to stop.

Working as a Pilates instructor turned out to be a great side hustle

The writer Laura Scholz on a Pilates reformer with her arm extended and holding a bar with a strap leading to the machine
I've made over $20,000 annually by teaching Pilates classes.

Heidi Harris

When I committed to becoming an instructor, I was burned out from my job as a freelance publicist.

However, I realized teaching classes meant I could earn a decent amount of money. My Pilates income β€” which, some years, reached over $20,000 annually β€” made it financially possible for me to transition to a new career as a freelance writer.

As a teacher, my studio paid me a flat rate for classes and private lessons. I also received bonuses for high attendance β€” an incentive to build my client roster and make lessons more fun using creative playlists and props.

Plus, I often subbed for other teachers to supplement my income.

I was able to build a fitness community and strengthen my body

Over the years, I've built a core group of clients and have developed close relationships with other instructors. I still socialize with them regularly, even outside sessions.

When the gym I worked at closed in 2017, several students even followed me to a new studio to take classes, and others came to my home to keep up their regular sessions.

In 2020, when the COVID-19 pandemic meant in-person teaching was not an option, I launched virtual Pilates classes that helped me keep up with my own practice and connect with others.

Outside of the friends I've made, I also love the way Pilates makes me feel, and the workout has taught me to slow down and connect to my body. From the first set of "the hundred" β€” a traditional Pilates warm-up β€” to the final push-up or stretch, I learned to move intentionally and precisely.

The exercise has helped my body feel stronger, fitter, and faster, and, as a runner, I still like to incorporate some moves into my pre- and post-run routine.

I don't teach as much these days, but I still make some extra cash

The writer Laura Scholz does a Pilates move with her body to the side, her left arm extended in a plank position, her feet extended, and her right arm extended over her head
I love being a Pilates instructor.

Hannah Lozano

Today, I don't teach at a studio or make as much money as I used to, but Pilates is still a great side hustle for me.

I'm able to earn extra income and connect with my favorite students through virtual classes and one-off private workshops and events.

If you ask me, you can't beat a side hustle that allows you to meet amazing people, make money, and do something great for your mental and physical health.

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Build muscle and burn fat in less than 20 minutes with 4 kettlebell workouts from a personal trainer

9 December 2024 at 08:53
Trainer Pat Flynn poses outdoors. He is flexing in a red, white and blue "USA" tank top and grey joggers in front of an evergreen tree.
Kettlebell specialist Pat Flynn said a good workout doesn't need to take more than 20-40 minutes.

Photo by Christine Flynn

  • Workouts that combine strength training with a high heart rate can help you save time in the gym.
  • A trainer said his go-to workouts help to build muscle and improve stamina in less than 20 minutes.
  • Strategies like workout ladders, EMOMs, and weight complexes can make exercise more efficient.

A smart fitness plan can help you build muscle, burn fat, and improve your health all at once β€” and kettlebells are an ideal tool for the job, according to a personal trainer.

"I like to describe the kettlebell as sort of the Swiss army knife of functional fitness," personal trainer Pat Flynn, who specializes in kettlebell training, told Business Insider. "It's like the ultimate secret weapon."

Kettlebells can be more dynamic than other types of strength training, making them well-suited for getting the most athletic benefits in the least amount of work.

Flynn shared his favorite "pocket-sized" workouts with kettlebells that are simple, don't take much time, and build full-body muscle while elevating heart rate for cardio benefits and better calorie burn.

Three workouts a week is enough for most people, he said. Combined with a quick warm-up for better mobility and performance, they take around 15 to to 20 minutes; less time than catching up on your favorite TV show.

Save time with a ladder-style workout

One of Flynn's go-to ways to work out is doing two exercises one after another, increasing the number of reps of one movement and decreasing the reps on the other to move up the "ladder."

For example:

  • 10 reps of a two-handed kettlebell swing and one push-up
  • Nine swings and two push-ups
  • And so on …
  • …ending after a round of one swing and 10 push-ups

The ladder uses a strategy called a superset, performing exercises back-to-back with minimal rest, cutting down on workout time. In this case, it involves using different muscle groups with each move, so that you're resting your legs while your upper body is working, and vice versa.

An 'EMOM' workout keeps you moving

Flynn said he often uses a timed workout called an EMOM, which stands for "every minute on the minute."

To do it, set a running clock. At the beginning of every minute, complete a set of exercise such as:

  • 10 kettlebell swings

or

Rest for the remainder of the minute. Repeat for 10 to 15 minutes.

The built-in rest offers some time to recover while still keeping up the pace enough to raise your heart rate, combining the benefits of cardio and strength training.

If that's too intense, try an alternating EMOM, swapping in a less intense movement like a 20-second plank hold for every other round.

Working out on the clock can help you maintain a high intensity, burning calories while also performing strength exercises so you're building muscle to burn even more energy over time, according to Flynn.

"You'd be better off in terms of bang for buck performing what's called metabolic resistance training," he said. "One of the best ways to get leaner is actually try to focus on being stronger and a bit more muscular as well."

Kettlebell complexes combine multiple exercises efficiently

Flynn likes combining movements together into a workout complex, which means transitioning from one exercise to the next without putting the weight down.

One example:

  • 5 single-arm kettlebell swings (with one kettlebell)
  • 5 single-arm cleans
  • 5 single-arm presses
  • 5 squats
  • 5 lunges
  • Repeat on the other side

A complex is great for increasing your intensity and getting work done in less time. Beginners should master the basic moves first before trying a complex, since you need to be comfortable switching seamlessly between moves (and sometimes doing more advanced moves).

Flynn also likes the Armor Building Complex, a similar workout created by Dan John, a strength and conditioning coach with decades of experience.

With a kettlebell in each hand, perform:

  • Two cleans
  • One military press
  • Three front squats

Repeat for a set time (say, five to 10 minutes) as long as you can maintain good form.

The rep pattern helps make sure that the bigger muscle groups like your legs are working as hard as your arms with the same weight, avoiding a common mistake in HIIT-style workouts.

The end result is a workout that offers a little bit of everything for overall fitness in a short amount of time.

"We just want to be really well-rounded, right?" Flynn said. "We want to have a good amount of strength, lean functional muscle, healthy body fat percentage, mobility, and not get injured."

Read the original article on Business Insider

My family goes on an evening walk every day. It's made the bedtime transition easier for all of us.

4 December 2024 at 02:18
Parents and their two young kids walking out a dirt path in nature in fall, bundled up in warm clothing.
The author and her family (not pictured) go on an evening walk with her family every day

Getty Images

  • Every night between 5 and 7 p.m., my two little ones would hit an emotional wall.
  • We started going on a walk with them every evening, and it helped so much.
  • Adding a walk to our routine helps our family connect, and helps ease them into bedtime.

As a parent to two little ones, I dread what many call the "witching hour," the time between 5 and 7 p.m. when my 2-year-old and 4-year-old hit a wall, and I crash land behind them. When I was a new parent, the meltdowns, demands, and emotional dysregulation of my babies used to force me to revert to babyhood myself. I'd also become tearful and distraught. I even started to develop noticeable anxiety leading up to that specific time of day.

That is until I began implementing a tried-and-true parenting hack in our evening routine: a change of scenery. Yes, when my kids reached toddlerhood and turned into puddles on the floor β€” made of tears and flaccid bodies β€” I decided to switch up our environment and head outside, hoping to ease the blow of that anxiety-inducing time of day.

Our routine is important to me

We started our routine years ago, but after the disruptive summer schedule and a hurricane that made walking outdoors unsafe, our walks were put on pause for a time. I decided to re-commence our evening walks once power lines had been repaired and fallen trees removed, and as expected, there was some pushback from my preschoolers. The unwillingness to comply was a challenge. Simple acts of putting on shoes, jackets, and hats were akin to those of the trials and tribulations of a hero in a Greek myth.

But what I have found to be effective in decreasing both the length and intensity of their own emotional reactions is to speak about new habits as an exciting addition to our already-established routine.

When we return home from school pick-up, I allow my kids to watch one (or two, depending on how much time I need in the kitchen for dinner prep) episodes of a children's show. Once our meal is in the oven or turned to simmer, I announce, "It's time for our evening walk!" Then, I remind them that our evening walk is "what we do every day now, so that we can enjoy the last hour of sunshine before the moon rises and tells us that it's time to rest our bodies."

And now, as the temperatures drop and the sun sets earlier in the day, I make it a point to gear up my kids as early as possible. In the middle of the transition from indoors to outdoors, I say, "Remember, this is how we take care of our minds and our bodies."

We go for walks no matter the season, and they help us all feel better

And though we still have days where one or two or all of us are feeling out-of-sorts during the witching hour, I find our evening walk to be the spell we all need: the thing that breaks the curse and grants us the freedom to disconnect from the stresses of our day and reconnect with one another, our community, and our natural world.

During our stroll, I put my phone away. I allow my kids to choose the route, and I resist the urge to fill the air with my words. I listen. I hold their hands. I participate in their play. We say hello to our neighbors. My girls pass on treats β€” handed to them by other dog owners β€” to satisfy their furry children. We pay attention to the "treasures" that will undoubtedly appear along our path: colorful fall leaves, in-tact acorns, shiny rocks, or "really cool" tree branches.

By the time we've made our loop around the neighborhood and return home, we all feel much better. It's become the best part of my day and one I'm hellbent on practicing, even into the darkest winter months.

Read the original article on Business Insider

An ex-YouTuber with 6.5M subscribers is now an entrepreneur and investor. Here's how he stays fit whilst running his businesses.

3 December 2024 at 02:24
Caspar Lee smiling and holding his phone to talk into it.
Caspar Lee is an ex-YouTuber and entrepreneur who uses AI to help him plan his exercise each week.

David Parry for Google Pixel

  • Caspar Lee is an ex-YouTuber turned entrepreneur and venture capital fund owner.
  • He shared his tactics for staying fit while running his own businesses and traveling often.
  • These include using AI tools, walking as much as possible, and combining exercise with socializing.

Caspar Lee may no longer be a YouTuber, but he's still involved in the influencer world behind the scenes.

Lee, 30, is based in London and co-founded three companies: the marketing agency Influencer, the talent management company MVE, and the venture capital fund Creator Ventures.

With so many projects on the go, his schedule looks very different from week to week, and it can be hard to maintain a consistent fitness routine.

"I don't need to be able to run for over two hours, but I don't want to struggle if I go for a run," he told Business Insider as part of his campaign to promote Google's AI, Gemini Live. "I also do it for the mental health benefits, to be able to enjoy life, and I want to have some sort of muscle because it will be great as I get older."

Lee shared how he keeps fit to achieve these goals while running his own businesses.

Different types of exercise

Lee builds a few different types of exercise into his schedule. When he's traveling, he goes to the gym or goes on runs because it helps him manage jetlag and anxiety.

"If I'm struggling to stay awake, I'll go to the gym. Or if the next morning I'm struggling to wake up, I'll go for a run," he said. "I get a little bit anxious when I travel, and the endorphins help."

When he's not traveling, he likes to exercise at home after he gets back from work. He particularly enjoys the 20-minute workout videos by Joe Wicks on YouTube.

While he's at work, he tries to offset long periods of sitting down by doing stretches and building walking into his day.

Caspar Lee sat in his office, holding his phone.
Lee tries not to be sedentary for long periods, so he adds walks into his workday.

David Parry for Google Pixel

"If I need to grab some food, I'll walk to fetch it. And instead of jumping on the Tube to get to a meeting 20 minutes away, I'll try to walk. I even try to take calls while walking. I just think walking is one of the best forms of exercise you can do and it's really underrated, so I do as much of it as I can," he said.

Making exercise social

"I'm not just someone who hangs out at the pub drinking pints. I'd rather be doing something fun," Lee said. "I love exercising with my friends."

His favorite workouts to do with friends are runs and playing golf

"I love to play golf. It's a nice 4-hour walk," he said. "And it's such a great way to make new friends and to spend time quality time with existing friends. Most weekends when I'm in England, I'll try to play golf one of the days."

He structures his workouts around playing golf, too, doing strength training early in the week and cardio later in the week so that his muscles aren't stiff for weekend golf rounds.

Lee also works out with his fiancΓ©e, the influencer Ambar Driscoll, "quite a lot," doing bodyweight exercises and walking.

AI-driven workouts

Because of all the traveling Lee does, he struggles to keep to a strict workout schedule or work with a personal trainer consistently. He said the Gemini AI structures and plans his workouts for the week.

He spends 45 minutes in the gym, doing three sets of six exercises for a particular muscle group, which he lets the AI decide.

"Yesterday I was using Gemini Live to help me because I wanted to do a fun push-up routine. It just came up with a bunch of things I could do," he said. "I probably don't put exercises together correctly, which is why I then ask Gemini 'What am I doing wrong?' and it helps."

Simple diet rules

"Generally my rules are: eat as little sugar as possible, drink as much water as possible, and get in protein," he said. "But I do love a dessert, so when I want to have sugar β€” like a tiramisu β€” I'll have it."

He makes a lot of chopped salads, he said, including tomatoes, carrots, cucumbers, mangoes, dates, and walnuts.

"I'll ask Gemini Live for help with food as well. I'll say 'Look, I just came back from traveling. I'm tired. I'm jetlagged. Can you help me come up with something that's going to help with that?' And it has the most incredible recipes," he said.

Read the original article on Business Insider

Disney CEO Bob Iger says working out and eating well make him a better leader — and he couldn't do his job otherwise

30 November 2024 at 04:39
Bob Iger
Disney CEO Bob Iger is a big fan of eating well and exercising.

Photo by David Livingston/Getty Images

  • Disney CEO Bob Iger says diet and exercise are critical to doing his job well.
  • Iger said he wakes up early and works out because it gets his mind and body ready for the day ahead.
  • He said that exercising gives him energy and helps him to motivate others.

Disney may be known for its magic, but there's nothing mystical about one of CEO Bob Iger's tips for excelling as a leader: diet and exercise.

Iger, 73, wakes up early and works out for about an hour "for sanity and vanity purposes," he told a recent episode of the "In Good Company" podcast.

Exercising clears his head and prepares him for the day ahead, Iger said. "Staying in shape, having stamina is critical for me, and that's eating well and exercising and just taking care of my body and my mind. I could not do this job if I were not in some form of physical and mental health."

Disney is one of the biggest US companies with $90 billion-plus in annual revenues and a market value north of $200 billion.

Iger first served as CEO between 2005 and 2020, spearheading the acquisitions of Pixar, Marvel, Lucasfilm, and 21st Century Fox's entertainment assets. He returned to lead the company in late 2022.

He's widely credited with turning Disney into a hitmaking machine that monetizes successes like "Frozen" across movies, TV shows, theme parks, resorts, cruises, toys, clothes, and video games.

Iger, who is known to rise at 4.15 a.m., said that getting up early vitalizes him and "a great leader has to be an energetic leader."

The Disney chief emphasized he's not a machine and doesn't always come bouncing into the office.

"Look, I'm a human being, so if I'm really tired from global travel and long hours and who knows what, I'm not afraid to show that to my people, because I think that's a way of being relatable," he said. "They feel that too β€” it's human nature. Sometimes you feel overworked and tired."

But Iger said that "for the most part, you've got to bring your energy to your job every moment of the day, meaning every waking hour, because it's motivating," he said. "Energy is motivating."

Iger is far from the only CEO to prioritize health and fitness. Apple's Tim Cook also wakes before dawn to work out for an hour most days, while Meta's Mark Zuckerberg has taken up martial arts in recent years.

On the other hand, Warren Buffett, the 94-year-old CEO of Berkshire Hathaway, famously enjoys Coca-Cola, McDonald's, and other junk food.

Read the original article on Business Insider

A dietitian explains the power of a 5-minute walk after a big meal

27 November 2024 at 03:12
a close up of a person wearing hiking shoes walking through autumn leaves in the sunshine.
Going for a walk with your family β€” or to get space from your family β€” over the holidays has health benefits like better energy, a dietitian says.

Maksym Belchenko/Getty Images

  • Going for a quick walk after eating really can help improve digestion and energy, a dietitian says.
  • Walking helps to control blood sugar levels and circulates nutrients.
  • Keeping to a healthy routine can make you more likely to maintain other healthy habits, too.

Taking a short stroll after a meal can help you avoid the post-feast slump and set you up for a healthy habits during the holidays, according to a dietitian.

Walking after you eat can help increase energy, improve digestion, and control blood sugar levels, said Nicholas Fischer, registered dietitian for MedStar Health.

As a seasonal tradition, a quick walk can be a great stepping stone for staying active as you enjoy more rich holiday food and might otherwise be more sedentary during the colder, darker months.

"You're getting that blood pumping, you're giving your body a chance to circulate nutrients," Fischer said. "If you sit on the couch all day, you're more likely to be stiff and tired whereas if you get up, your body is more ready and able to move."

Even five minutes of walking can have major benefits

You don't have to hike for miles after Thanksgiving to get the benefits of a holiday walk.

"People can start with what they can do, a five minute walk, and they can build on it," Fischer said.

Research suggests that as little as 500 extra steps a day translates to better heart health and lower risk of some illnesses.

There's also no need to think of walking as a way to compensate for indulging, since it should be something that feels good and not like a chore.

"People should enjoy this time, it's one meal out of the whole year," he said.

Feeling more energized and alert after a walking is a great incentive to keep moving throughout the season, which in turn can make it easier to stick to other healthy habits without waiting for New Year's resolutions.

"If people have a consistent walking routine or habit, they likely have other healthy habits that have a compounding interest effect," Fischer said.

Read the original article on Business Insider

A bodybuilder says this 5-minute weighted warm-up sets him up for for better gains in the gym

22 November 2024 at 07:27
Andre Adams, a bodybuilder and NASM master trainer, poses in a black tee shirt with his arms crossed, a gym in the background.
Andre Adams, a bodybuilder, and National Academy of Sports Medicine master trainer said even a quick warm-up helps him perform better in his workouts.

Courtesy of Andre Adams

  • A bodybuilder said he stopped skipping warm-ups, and it's led to better results in the gym.
  • A 5-minute warm-up can help improve muscle activation and reduce injury risk.
  • Adding weights to a warm-up can lead to better performance, research suggests.

A bodybuilder said a four-part warm-up with some weightlifting helps him get the most out of his workouts to build muscle and strength.

Andre Adams, a National Academy of Sports Medicine Master trainer, competes in the International Federation of Bodybuilding pro league.

Adams said taking even a few minutes to warm-up and working in a few sets of moderate weight can translate to better movement.

This can be especially important for anyone hitting the gym after working at a desk job, since sitting all day can create tension and muscle imbalances.

"Skipping a warm-up is way more common that you think. I've been guilty of it too, everyone's on a time crunch," he told Business Insider said. "It doesn't have to be lengthy, it can be five minutes, it's just performing the right movements for the workout."

A quick four-part warm-up includes foam rolling and body weight exercise

Adams said typically spends about five minutes warming up with muscle activations, followed by five minutes of light cardio.

Jumping right into a workout can increase risk of injury, which may not happen right away but can build up over time, causing persistent aches and pains.

A warm-up is also important to prepare the muscles and joints to work effectively so you can maintain the highest quality movement possible.

"When I was younger and my body was much more resilient I would often times skip warm-ups all together and get away with it. However, over time as I aged this lead to pain, muscle imbalances, unproductive workouts and ultimately injuries and setbacks," he said.

Bodybuilder Andre Adams on stage at a competition with the IFBB pro league
Andre Adams competes in the International Federation of Bodybuilding pro league.

Courtesy of Andre Adams

Now he warms up by following four steps recommended by the NASM:

Inhibit β€” the first step is to reduce tension and calm down overactive or tight muscles, usually by foam rolling.

Lengthen β€” next is some stretching, which can be static (holding a stretch) or dynamic, with movement. For a typical leg day, Adams said he might do some standing hip circles.

Activate β€” priming the right muscle groups, often with bodyweight exercise. To target the glutes for leg day, for instance, Adams does glute bridge marches.

Integrate β€” putting it all together with compound exercises similar to what you'll be doing in the workout. This can include bodyweight movements like squats. It can (and should) also include exercise with weights, but at a slightly lower intensity than your working sets.

Adding weights to a warm-up can boost performance

A small recent study found athletes who lifted heavier for a warm-up β€”Β at 80% of their 10-rep max β€” were able to lift more during their workout and perform better.

"Making the right decisions during the warm-up can significantly enhance training performance," study author Igor Nasser, professor at the Federal University of Rio de Janeiro, told Business Insider. "In our study, it was clear that the strategy of applying greater intensity during the warm-up sets leads to better outcomes than using lighter loads, which is more commonly practiced."

It confirms what bodybuilders already know β€” that not going heavy enough on the warm-up can leave gains on the table, according to Adams.

"You haven't activated as much muscle fiber as you could have," he said.

That doesn't mean going all-out. Adams said for a working weight of 200 pounds, a warm-up might involve one set at 100 pounds, following by a set at 150 pounds before the main event.

Taking the time for all parts of the process only adds a few minutes to a workout, and can boost performance, improve range of motion, and prevent injury.

"It's not just making the muscle fibers activate, it's making the body work as a system, and that's why we have to do those four steps," Adams said.

Read the original article on Business Insider

Kumail Nanjiani books hotels with good gyms. These are 2 workout machines he looks for — and 1 he hates to see.

22 November 2024 at 04:41
Kumail Nanjiani in a suit smiling at the camera at a press event
Comedian and actor Kumail Nanjiani said he scopes out hotel gyms before booking to make sure he has the right fitness equipment on his stand-up tour.

Kevin Winter/Getty Images

  • Comedian Kumail Nanjiani said working out is a key part of his self-care routine on tour.
  • He books hotels based on which have the best gym, including machines like a leg press.
  • Nanjiani said he steers clear of hotels that don't put much effort into their gyms.

Kumail Nanjiani said making time to hit the gym is a big priority even as he's juggling a busy schedule for his stand-up tour.

"I love it very much. I need it. I can't do without working out now and I do it most days when I'm on the road," Nanjiani told Business Insider in an interview about his partnership with Quest Nutrition.

The comedian and actor said he chooses hotels on tour based on what the hotel gym looks like, so he knows his favorite gym machines will be available and he can plan his workouts ahead of time.

"I'm like this all the time. When Emily and I go out to dinner, I already know what I'm going to get because I've looked at the menu," he said. "When I'm walking into a gym in the hotel, I know exactly what they have, what I'm going to do, and how long it's going to take.

The routine helps him fit an hour-long workout between checking into the hotel and getting to his show, with time to spare for a little relaxation.

Nanjiani's ideal gym has a leg press and shoulder press machine

Nanjiani said the two pieces of fitness equipment he's most excited to see in a hotel gym are a leg press and a shoulder press machine.

"If I can have one or both of those, to me there's nothing better than that," he said.

While Nanjiani's home gym is equipped with some weights, using a leg press is a treat. It offers the advantage of targeting the glutes, hamstrings, and quads from multiple angles.

"I love a leg press machine. I have a gym at my house, a very small gym. It doesn't have a leg press machine, so I'm doing squats," he said.

The actor is also a fan of heavy dumbbells, and said he looks for a rack that goes up to 60 or 70 pounds.

But his go-to for upper body exercise is the shoulder press machine because it helps ensure safety and good form even at higher intensities.

"You can really go heavy weight and not be afraid of dropping the dumbbell on your head," Nanjiani said.

There's one fitness machine that's a dealbreaker, though. Nanjiani isn't a fan of the multipurpose combo of a pull-down, fly, and leg machine all in one, since it makes it hard to do any of those exercises well.

"There's one piece of equipment that a lot of hotels have that they clearly got some deal on," he said. "I think that that machine is absolute trash. If I look at a hotel gym and they have that one specific machine, I know not to go. I know they haven't put any thought into their gym."

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Jim Gaffigan lost 50 pounds and says gardening helps him eat healthier

By: Erin Liam
19 November 2024 at 21:40
Jim Gaffigan attends the 2024 Disney Upfront at Javits Center on May 14, 2024 in New York City.
Jim Gaffigan said that growing vegetables encouraged him to eat them.

Taylor Hill/WireImage via Getty Images

  • Besides taking Mounjaro, a weight-loss drug, Jim Gaffigan found that gardening benefited his health.
  • He said gardening encouraged him to eat healthier and helped him achieve his fitness goals.
  • Incorporating more vegetables into the diet can increase happiness, according to a nutrition expert

Jim Gaffigan's hack to eating more greens is to grow them himself.

In an interview with Men's Health published on Tuesday, the comedian opened up about his weight loss.

"I've always been kind of a compulsive eater," he said in the magazine's "Eat Like" video segment. "The whole concept of eating healthy and living healthy is very foreign to me. It took a while for me to kind of climb on board that," he added.

Gaffigan, 58, said he decided to live healthier when he noticed his metabolism slowing.

"Big thing that made me eat healthier is I started gardening," he added. "That was a big change. Now I love it. I can achieve some fitness goals, believe it or not, puttering around the garden."

Gardening has also encouraged him to eat better. "Growing vegetables makes you more interested in consuming those vegetables, which makes you healthier, which makes you kind of look at what you're consuming, which makes fast food look like the crap that it is," he said.

Gaffigan posts his gardening projects on Instagram. In a July post, he gives his followers a tour of his garden, where he grows onions, cucumbers, beans, and artichokes.

Gaffigan, whose stand-up special "The Skinny" is out on Friday, also said he uses Mounjaro to help him lose weight. Mounjaro is the brand name for Tirzepatide, a prescription drug used to treat type 2 diabetes and manage weight loss.

"Most of our lives we've been told, Just control your appetite. Just stop being a fucking pig," he said. "The reality is, we can't. Maybe our brains are a little wonky or whatever. I think that in some ways, the appetite suppressants are this justification for people who have compulsive eating, that they're not weak β€” that some of it can be fixed."

Since his doctor suggested taking the drug two years ago, Gaffigan has lost 50 pounds. "I feel good," he told People. "I'm just grateful because it's such a better life."

A representative for Gaffigan did not immediately respond to a request for comment from Business Insider sent outside regular business hours.

Sneaking more greens in your diet

A way to sneak more greens into your diet is to try the 80/20 rule, where 80% of your food is healthy, and you can be more flexible with the other 20%.

BI's Rebecca Harrington tried the rule on her salad in August last year. She sneaked treats like rice, potato chips, cheese, and breadcrumbs into her salad bowl.

"It's hard to eat perfectly all the time, but trying to make the vast majority of foods that you eat nutrient-dense, whole ones is generally going to be effective," she wrote.

Naomi Whittel, a nutrition expert and author of the wellness book "Glow15," previously told Business Insider that another hack to increase vegetable intake is toΒ add a handful of spinachΒ when you're heating up leftovers or making a smoothie.

"As vegetables increase in the diet, happiness might be a change that is noticed before specific physical changes in the body, so I always tell people to consider eating vegetables an investment in happiness," she said.

Read the original article on Business Insider

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