What’s The ’30-30-30 Rule’ And Does It Actually Make You Healthier?

Posted on 14/04/2024 by Boris Clair

Spend five minutes on FitTok (the fitness side of TikTok), and you’ll see dozens of different diets, workouts and supplements claiming to help you get fit and be healthier. Millions of accounts credit programs like 75 Hard or intermittent fasting for transforming their health, but these can be unsustainable and taxing on your body and brain.

Enter the “30-30-30 rule,” one of the internet’s latest obsessions. This now-viral wellness plan is brilliant in both its simplicity and its adaptability, but will it actually make you healthier? We spoke with experts to find out.

What exactly is the ‘30-30-30 rule’?

Popularised recently by Gary Brecka, an online health personality and biologist, the 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up in the morning, then doing 30 minutes of low-intensity exercise.

It’s popular because it’s easy to remember, doesn’t require you to make any other fitness or diet changes throughout the rest of the day and, in theory, is easy enough for everyone to do.

“A growing body of research suggests that combining a high-protein diet with exercise helps improve fat mass, blood glucose control, inflammation, physical performance and markers of heart health such as triglycerides and total cholesterol, especially among those who classify as obese,” Edwina Clark, a registered dietitian and wellness expert, told HuffPost.

She explained that protein in particular “requires more energy to metabolise than fat and carbohydrates,” which means eating more can help “stabilise blood sugar and promote satiety.”

“Protein is also needed for muscle building and maintenance — an important component of any weight loss program,” Clark said. “Some evidence suggests that eating a protein-rich breakfast in the morning can assist with hunger and appetite control throughout the day, although research is mixed.”

According to Elizabeth Huggins, a registered dietitian and nutritionist at Hilton Head Health, adding protein and physical activity to your morning routine “sounds good,” but the only way to know how beneficial it truly is would be to compare it to your current morning habits.

“It could be seen as an improvement for someone who either routinely skips breakfast and later craves and eats junk food or who starts their day consuming highly processed foods, such as sugary beverages and cereals,” Huggins said. “Eating a source of protein first thing in the morning can promote satiety and curb cravings for less healthy foods.”

It could also help those with insulin resistance and/or diabetes.

“Following this rule could help minimise a rise in blood glucose compared to a high-carb breakfast,” Huggins said.

The type of protein you eat matters.

Not all proteins are created equal when it comes to your health. Think of it this way: sausage compared to two eggs with reduced-fat Greek yogurt will both get you 30 grams of protein, but the latter is much better for you overall.

“If you’re routinely eating steak and sausage at breakfast, you might see an increase in cholesterol and other markers of heart health and inflammation over time,” Clark said.

She recommended eating high-quality protein in the morning, such as Greek yogurt, eggs and nut butter, which “can help keep you full and fuel your brain and body for the day ahead, especially when combined with high-fibre carbohydrates.”

The timing seems to be less important. While there’s little evidence to suggest that eating within the first 30 minutes of your day will help significantly, experts say it isn’t harmful either.

The type of protein you consume in the morning can make a huge difference in your health and wellness.

The 30-30-30 rule is an achievable way to help you meet exercise recommendations.

Adding in 30 minutes of exercise to your morning routine has health benefits that can’t be ignored. The Centres for Disease Control and Prevention recommend getting 150 minutes of exercise a week, and the 30-30-30 rule can definitely help you reach that if you aren’t already.

“Having a specific plan regarding food and activity first thing in the morning may set a positive tone for the day,” Huggins said, adding that “participating in activity first thing in the morning prevents distractions from derailing one’s efforts later in the day.”

Basically, it can be effective because it’s easier to commit to than other diet and exercise routines, and you can knock it out at the beginning of every day.

“Starting your day off with a plan for fuelling your body and movement seems like a good place to start, as long as a person understands rules can be modified,” Huggins said. “We know that physical activity is a critical component to preventing chronic diseases and can promote a variety of positive health benefits. Many Americans do not get enough physical activity, so adding 30 minutes of lower-intensity exercise first thing in the morning could be seen as a great start.”

Low-intensity exercise, which includes walking, hiking, swimming or gentle yoga, can make your mornings more enjoyable. Also, there’s a bonus to doing it. Low-intensity exercise can help build aerobic capacity, according to Clark.

There are some setbacks with the 30-30-30 rule.

No wellness trend is perfect, and 30-30-30 comes with its own set of downsides. Huggins pointed out that “it does not take into consideration a person’s unique needs or goals” and added that “if someone already has a solid plan with balanced nutrition, it may just serve as a strange distraction.”

If you already have a dedicated morning fitness routine, it’s probably best to skip this method.

“For those that like to crank up the intensity of their exercise first thing in the morning, this rule wouldn’t make sense to have to dial back intensity or to restrict carbohydrates that may be needed to fuel their activity,” Huggins explained.

Another thing to keep in mind: 30-30-30 won’t work for everybody.

“This specific rule may not mesh well with a person’s schedule or cultural preferences,” Huggins said.

At the end of the day, those who have a poor relationship with food and exercise may also see this as another diet to follow strictly, which can worsen mental health. Plus, those with certain health conditions may not be able to follow this plan.

“It is worth noting that Gary Brecka’s website includes a disclaimer that states he is not a licensed medical provider and advises people to seek medical advice, diagnosis and treatment from a qualified physician or other healthcare provider,” Huggins said.

So, does the 30-30-30 rule make you healthier?

“Health is the accumulation of many tiny habits practiced consistently over time,” Clark said.

Whether or not following the 30-30-30 rule makes you healthier depends a lot on the individual person, their starting health and fitness habits, and how effectively they can stick with it.

Not to mention all the other tiny things we do throughout the day that affect our health and wellness.

“The quality of what you eat matters for weight loss, as does sleep, stress and movement throughout the day,” Clark said.

Your best bet is sticking to the timeless advice: move more, eat healthier and sleep well. And be sure to talk to your doctor before starting a new diet and/or fitness regimen.

This Is What You Should Be Eating Right After Exercising, According To An Expert

Posted on 14/04/2024 by Boris Clair

After a particularly gruelling workout, the one food I want to immediately reach for is a giant bowl of chips, coated in vinegar with a buttered bread roll on the side.

Obviously, there is nothing wrong with this and food has no inherent moral value but it’s probably not the ideal meal to opt for to keep my energy up for the rest of the day, and help my body to process the work I put into exercising.

So, what is best to eat after exercising and how can we maximise the workouts we’ve done?

The best food to eat after a workout

In good news, the health experts at ZOE said: “If you have a good-quality, varied, plant-based diet, and you’re only doing gentle to moderate exercise, you don’t need to eat anything different after a workout.”

Alex Platts, one of ZOE’s senior nutrition coaches, said that while we do place too much emphasis on protein and the idea that not consuming protein after a workout makes it a waste of time is a myth.

However, he added: “Total protein intake throughout the day appears to be more important for recovery than timing.

“But consuming a protein-rich meal pre- or post-training can be a good habit to get into to help reach daily goals.”

Platts also pointed out that both animal and plant sources of protein are equally effective for muscle-building but Platts added: “you may need to eat a larger amount of plant sources to get quite the same level of total protein intake [as animal sources provide]”

What are the best protein-rich foods?

According to BBC Good Food, protein-rich foods include:

Eggs
Milk
Yoghurt
Fish and seafood
Chicken and turkey
Soya
Nuts and seeds
Pork
Beans and pulses
Tofu and tempeh

What should you avoid drinking after exercise?

Platts said that as you eat and drink normally following exercise, your electrolytes are naturally replaced.

However, if you have a long, intense exercise, you were exercising somewhere warm or you plan to exercise again shortly, you need to put a little more work into rehydrating and replacing electrolytes.

While a sports drink could be a good solution, Platts warns that some of them do more harm than good.

If you do choose sports drinks, Platts urges you to check for additives, sweeteners and artificial colours. He added: “Sports drinks are very simple, and any attempt to dress them up or make them taste amazing will likely come from these sources.”

Alternately, he said: “Making homemade fruit or veg smoothies (potentially with a little added salt if you’ve had a very long, intense, or hot exercise session) might be a good option.”

Good sources of electrolytes

ZOE recommends the following foods and drinks for replacing fluids and electrolytes without grabbing a sports drink:

sodium: vegetable juices, cheese, fermented foods, and pickles
potassium: avocado, bananas, and sweet potato
magnesium: dark chocolate, whole grains, nuts, and seeds
chloride: prawns, seaweed, and any sodium-rich foods
calcium: okra, kale, dairy foods, almonds, and fortified plant milk

Time to re-assess my fave post-workout foods.

I’m An Extreme Bodybuilder. When I Posted This Breastfeeding Pic, People Freaked.

Posted on 13/01/2024 by Boris Clair

Imagine this: You are standing under bright show lights on a stage in front of a few hundred people. You have no clothes on, except for a tiny, sparkly, $400 bikini that’s been glued to your chest and butt. You are orange and pungent with spray tan, which you got after standing fully naked in front of a stranger with a paint gun who asked you to spread your glutes to make sure the tan gets in all of your crevices. You will walk to the centre of the stage in 4-inch heels to be judged by a panel of five people who will look for any jiggle of fat, any pock of cellulite, any unsymmetrical or underdeveloped muscle to determine your ranking among others. Most people around you are rooting against you.

Does this sound like your worst nightmare?

For me, it’s excitement, focus and a wild rush. It’s where I thrive.

I’ve been in the fitness industry for almost 10 years now, the back half of which being what I consider extreme fitness, a world of the relentless pursuit to grow larger muscles and shrink any remaining deposits of fat that have dared to stick around. It’s gruelling. It’s sweaty, exhausting, time-consuming and expensive.

Your body hurts and your mind plays tricks on you, turning every glance in a mirror into an all-out dissection of any physical imperfection. Your muscles get big and your ego gets bigger. You can walk through a crowd and think I am the leanest, strongest, most muscular person here and then get home to look in your mirror and think I am a shrimp, I am pathetic, I don’t stand a chance. It’s physical and psychological warfare with yourself. I love it.

Prepping for a bodybuilding competition involves excruciating diet manipulation, rigorous amounts of cardio and long hours in the weight room. At my most intense, I’ve spent nearly three hours a day lifting weights and doing cardio. I’ve eaten the same meal of chicken, cucumbers and vinegar twice a day every day for weeks on end. I’ve packed pathetic Pyrex bowls of bland, macronutrient balanced meals to parties and dinners where I looked away from the mac and cheese and desserts and bit into another cold piece of chicken.

“[Extreme fitness is]… grueling. It’s sweaty, exhausting, time consuming, and expensive. Your body hurts and your mind plays tricks on you, turning every glance in a mirror into an all out dissection of any physical imperfection.”

So much of competitive bodybuilding is the focus on the physical body while keeping the reins tight on the mental self. I stand in the shower thinking about my deadlift form and fall asleep practicing my stage posing routine in my head: “Ladies, turn to face the rear. Ladies turn to face the front,” flex the back, pop the glutes, draw in that core, again and again and again until you cannot get it wrong. It is all-consuming.

I was in the midst of this competition training when I found out I was pregnant. As you may guess, pregnancy and competitive bodybuilding do not go together, so I gave up on my dream of competing temporarily. I lifted weights all throughout my pregnancy, my baby bump protruding from under my T-shirts as I repped out pull-ups or strained under a barbell. I looked ridiculous waddling around the weight room, trying to maintain any shred of muscle or strength that I could as my belly got bigger and bigger. I had a horrific home birth, and I give full credit to my pregnancy exercise and stamina for bringing me through it.

Then I settled into mom life. I lost my baby weight quickly and slowly eased back into exercise. Suddenly, standing on stage seemed on the horizon again. I got back in contact with my coach, and we developed a plan. There was just one problem: I was breastfeeding and I had no intention of giving it up.

Extreme fitness and breastfeeding rarely ever play in the same arena. They are inherently counter-intuitive. One assumes hardness, aggression and a controlled wasting away. The other cultivates images of vitality, warmth, nurturing and womanly suppleness.

Many women lose their delicate milk supply if they have a drop in body fat. I was planning an almost total loss in body fat. I was planning hours of pounding weights and pavement, as well as tight calorie control. It is a nearly impossible feat to cause your body fat to plummet into non-existence and keep a milk supply, but I was determined to make it happen.

Jordan Musser (left) at two months postpartum vs. Musser (right) at two weeks before her first postpartum competition. The photos were taken just under a year apart, with six of those months spent recovering from childbirth and the other six months actively training for the competition.

I was not shy about telling people I was a breastfeeding bodybuilder. On the day I first competed post-baby, I told a crowd of women backstage that I was still breastfeeding, and a hush fell over them as they turned to look at me with their overly tanned and stunned, disbelieving faces.

I kind of enjoyed the uncomfortable beat that I almost always got after dropping this fact. Inevitably, I would get one of three responses. There were the “way to go mama!” girl-power people who thought it was crazy but kick-ass. There were the “Oh, you’re still breastfeeding people,” who probably didn’t approve of breastfeeding in the first place, and certainly not nursing a 10-month-old. And then there were the slightly (or more than slightly) appalled “is that even healthy?” people.

This last response bothered me because, honestly, it’s a good question. Is it healthy? Is it fair to expect that my body will still produce a substance from the chicken and spinach I am providing it that will feed my ever-developing and growing infant child? Is it fair to pursue a goal born of my own vanity at the possible expense of my baby girl? Is it worth it? If my milk dries up because I have failed to maintain the bodily balance needed for successful nursing on purpose, have I failed as her mother? What kind of mother risks nourishing her child for the opportunity to prance around mostly naked on stage and win a cheap trophy? What kind of mother takes so much time for herself that she can log hours in the gym ― enough time to build a hardened, muscular physique ― when most moms don’t get enough “me” time to take a shower? Are breastfeeding and extreme fitness simply so incompatible as to be impossible to exist together? And, ultimately, am I doing something wrong?

If you ask a doctor about breastfeeding and bodybuilding, they will most likely tell you it is a bad idea. Most medical professionals frown on bodybuilding in and of itself. It is, after all, a controlled starvation. It is a kind of disordered eating with an end goal of winning a trophy. It is a strange and often misunderstood world.

Musser and her daughter working out together.

There are responsible ways to go about achieving such extreme results, and I pride myself on being as healthy as I can be in my most unhealthy state. The fact of the matter, however, is that when you are working to achieve a “stage leanness” with little-to-no body fat, you are depriving your body of things it needs. You are sometimes lacking in vitamins and nutrients, and you are utterly devoid of fuel.

Breastfeeding thrives on fuel. Breastfeeding is best when you have a caloric reserve to work from. Ultimately, your baby is eating what you are eating, and when your diet is vinegar and chicken, it means that your breast milk reflects that. Your body will prioritise feeding your child and create the most nutrient-dense milk possible, but it can only do so much.

At the height of my competing, my daughter was still primarily breastfeeding for sustenance. I am trained in nutrition, and I knew that I could be depriving her if I wasn’t careful to make sure I was eating in a way that served both her growing body and my fitness goals.

Throughout my prep for competition, fat was my main focus. I ate a high-fat, high-protein, nutrient-heavy diet (including chicken, turkey and lean red meats, eggs in their whole form, full-fat dairy, sweet potatoes, large quantities of green vegetables, green smoothies and occasional protein shakes) and monitored my milk supply closely along with my coach. He kept detailed tabs on my nursing and made sure that, even up to the day before the competition, I was eating an abundance of fats. I certainly never anticipated that I would have a man asking me, “And how is your milk?” at least twice a week, but I did, and I was thankful.

I couldn’t take any of the usual supplements I would normally take other than creatine due to possible crossover into my breast milk. I certainly didn’t take any drugs or physique enhancers, and I fully avoided the diuretics so common in regimes leading up to competitions. Often, competitors will deplete themselves of water in order to come in hardened on stage. When you’re still breastfeeding an infant, being dehydrated is simply not an option.

I also knew that the chemicals from the spray tan shouldn’t be consumed, especially by a baby, so I made sure to cover any body parts that might come in contact with her mouth before getting the tan. My skin looked wild, but it kept her from ingesting anything nasty or potentially harmful.

I was, in a sense, making the task of becoming ready to step on stage as hard as possible for myself for the sake of my baby. I had no advantages. I had no shortcuts. I was trying to find that delicate balance between nourishing my body so I could nourish my baby’s body and depleting my body without depleting hers.

Musser and her daughter about three months after the 2019 bikini competition.

I constantly grappled with the selfishness of extreme fitness juxtaposed with the selflessness of new motherhood. Shouldn’t I be feeling that evolutionary shift that removes any inward focus and forces me to see only my child, I wondered.

In the end I came to two conclusions that have followed me into parenting a toddler and beyond:

I will do what is in the best interest of my child and do whatever it takes for that cause, but…
In order to stay true to my own needs and thus be a more physically and emotionally available mom, I will prioritise myself and my time regarding my bodybuilding.

I saw too many moms getting lost in the potential monotony of motherhood and whittling away themselves as human beings. They lost themselves for their children, and while there may be something admirable about that, I felt that without a compass of self I would harbor a feeling of resentment toward this little person who took the me out of me.

Fitness is me. It is as inherent to me as breathing or laughing. If I lose it, I have lost myself. Without me being the best version of myself, my child will not thrive. In order to pour into my daughter, I must first be filled myself. Fitness fills me. I will do the dishes, I will change the diapers, I will read the silly train book at least 12 times a day and I will pursue my bodybuilding goals.

With all of these things in mind, I posted the photo at the top of this essay to my Instagram account. In the photo I am sitting on stone steps outside of the competition venue in which I just won first place in both of my entered categories. I am spray-tan orange, wearing a rhinestone-encrusted purple bikini, holding up two ridiculous trophy swords, with my daughter in my lap, latched on and nursing away. My hair is bleached blonde and wild and I am beaming with accomplishment.

“I am entrusted with the wellbeing of my child, and I will always do what is best for her. I did something that almost no one has done. I did it healthfully. I did it responsibly. I did it in a way that served both my child and me, as a human, as a woman, and as a mother.”

For a few hours, my normal quantity of likes from friends and family trickled in. Then, like a faucet opening, hundreds of strangers were flooding my page with comments and likes. The overwhelming majority of these were positive. Women from all over the world were supportive, impressed and pro-breastfeeding. There are, however, always those who disapprove.

As a mom, disapproval is even more gnawing. It makes you reevaluate every tiny decision, second-guess every sound conclusion you’ve come to. Some members of my family were confused and put off by my feat. Women messaged me to tell me they were shocked by the risk I had taken with my child’s health, that they would never do the same, that they were creeped out. Even some in my own bodybuilding community saw what I had accomplished as weird and unhealthy. Even they, the niche of the niche, thought I had done something too out of the box.

The decision to undertake extreme fitness and breastfeeding was no one else’s decision to make but mine and the outcome of it ― good or bad ― falls squarely on my shoulders alone. I am entrusted with the wellbeing of my child, and I will always do what is best for her. I did something that almost no one has done. I did it healthfully. I did it responsibly. I did it in a way that served both my child and me, as a human, as a woman and as a mother.

The female body is amazing. I breastfed a baby all the way through contest prep, through all the cardio and through all the calorie cuts. We never had even a slight decrease in milk supply, or any hint of a lack of nutrition for her. I smiled on stage as I accepted my first-place trophies and grabbed my daughter from the audience to nurse her then and there. It was a triumph for both of my goals, both of my loves in life: this capable, chiseled, muscular body, and my sweet, gentle, baby girl.

Jordan Musser is a fitness competitor, breastfeeding advocate, personal trainer and nutrition coach from Williamsport, Pennsylvania. She spent six years in the U.S. Air Force and now focuses on her growing family and postpartum fitness program, Badass Mothers. For more from her, visit thebadassmothers.com and check her out on Instagram.

Sorry But You Need To Stop Eating This 1 Thing Before Exercise

Posted on 15/11/2023 by Boris Clair

Exercise seems so simple, but it can feel like there’s a lot of prep behind-the-scenes to hit those fitness goals. Whether it’s sourcing the right equipment, finding the right time to do it or even whether the exercise you’re doing is actually beneficial for you, it feels like half the work is simply… getting ready to exercise.

Thankfully, it turns out choosing what to eat before you get started and what to refuel with is a lot less complicated.

What you shouldn’t eat before a workout

According to Kerry Beeson, a nutritional therapist at Prep Kitchen, the focus of eating before a workout is to provide you with heightened energy, prevent fatigue, and support muscle maintenance and growth.

“As a general rule, you should aim to eat between one and three hours before your session,” she says.

Beeson adds that if you’re eating between one and two hours before your workout, you should keep the quantity small to avoid indigestion.

As for what not to eat, the nutritional therapist recommends steering away from nuts. This is because they are too slow to digest which could lead to discomfort and bloating. She also advises against tucking into cheese and fatty meats.

Instead, it’s recommended that people eat complex carbohydrates which release energy gradually such as sweet potato and brown rice.

Surprisingly, Beeson also advises against high-fibre foods saying: ”Foods which are too high in fibre can cause gas and bloating which isn’t ideal before a high intensity workout. Interestingly, we don’t actually digest fibre, it’s indigestible which can lead to bloating and stomach discomfort if you exercise too soon after.”

What to eat after a workout

While it may be tempting to reach for a sugary snack after a workout (guilty), your body will refuel more effectively with nutritious foods. Beeson recommends tucking into spinach, eggs, lean meats or wholegrain pasta.

Sadly, after a workout still isn’t the greatest time to tuck into nuts and cheese – so it might be worth giving those a miss for now.

As Beeson says: “Try to avoid high fat foods for the first couple of hours following a workout as this can put unnecessary strain on your digestion while your body recovers.”

The Rudest Things You Can Do In A Group Fitness Class

Posted on 18/01/2023 by Boris Clair

A group fitness class is a wonderful way to get out of the house and treat your body to some healthy movement. But it’s also important to be respectful of others who are doing the same.

“A lot of us enjoy group fitness classes as much-needed ‘me time,’” said Nick Leighton, an etiquette expert and co-host of the Were You Raised By Wolves? podcast. “But it’s actually not ‘me time.’ It’s ‘we time.’ And so you need to be mindful of the fact that you’re not alone and other people are also trying to enjoy the class, too.”

To help make instructor-led group workouts a better experience for everyone, HuffPost asked Leighton and other etiquette experts to share some common faux pas ― and advice for avoiding them. Read on for 11 rude behaviours.

Arriving late

“Arrive a few minutes early to find your spot and be sure you are ready when the instructor is ready to start,” advised Jodi R.R. Smith, president of Mannersmith Etiquette Consulting.

You disrupt the class when you get there late, so some studios even have late-arrival policies. Don’t assume they’ll make an exception for you. Be mindful if you might have to leave early as well.

“Plan to stay to the very end,” Leighton said. “But if you do need to leave the class early for some reason, a front row yoga mat isn’t for you. Take a spot closest to the door that’ll minimise the disruption.”

Chatting with your friends during class

Attending a fitness class with your friends can be an enjoyable activity, but that doesn’t mean it’s the right time to socialise.

“Make lengthy small talk after or before class,” advised Diane Gottsman, an etiquette expert, author of Modern Etiquette for a Better Life and founder of the Protocol School of Texas. “Talking over the instructor during the class is rude, as well as distracting.”

Hogging the water station

Most fitness studios offer water stations to keep people hydrated. Refrain from taking more than you need, however.

“When filling up your water bottle before class, ask yourself if you’ll really be drinking 128 ounces in the next hour or if maybe you don’t actually need to fill up your entire gallon-size jug while a long line of people forms behind you,” Leighton said.

Keeping your phone on

Ideally, you can keep your phone in a locker or otherwise stow it away during class. But if you need to have it in the room with you, don’t keep the volume on!

“Nothing kills the vibe faster than someone’s phone going off,” Leighton said. “If you need to keep an eye on your phone during class, keep it on silent and take a spot in the back of the room closest to the door if you need to make a quick exit to take a call.”

Try to be mindful of others when working out in a shared space.

Saving spots for your late friends

“Don’t put down towels or mats to hold space for someone who is running late,” Gottsman said. “Chances are they aren’t going to arrive at all and someone else will miss a prime spot.”

Smith similarly advised against “saving” spots or machines for your friends at the gym, especially since space is often limited.

“Many gyms now assign locations to avoid this ongoing issue,” she noted.

Monopolising the instructor’s time

Remember that a group fitness class is different from a personal training session. Don’t use everyone’s workout time to have your own conversation with the instructor.

“Asking questions about form or to avoid injury are acceptable,” Smith said. “Monopolising the instructor’s time is not.”

Not being mindful of space

“Your participation should not overtly impact others,” Smith said. “Yes, there are times to cheer, sweat, and move, but excessive grunting, sweating, or bumping into others’ space should be avoided.”

Be mindful of the studio’s size as you move around ― and even as you prepare for class.

“Here in New York, especially in winter time, our studios aren’t often big enough for everybody plus their gym bags plus their coats,” Leighton said. “Bring just the essentials into the studio whenever possible.”

Sporting offensive slogans

People’s workout clothes and water bottles often have words on them ― and you should be mindful about what might be printed on your gear.

“Be aware of any slogans on your workout wear,” Smith said. “Avoid pictures and/or slogans which could be offensive to others ― racist, homophobic, Islamophobic, antisemitic, or even fatphobic images are best avoided.”

Ignoring the instructor’s movement

Gottsman pointed to the importance of trying to follow directions as closely as possible ― at least within reason.

“While you are encouraged to exercise at your own pace, doing something completely different means you might be better in a different group,” she said. “In other words, people behind you often follow your lead and doing a samba instead of a downward dog shows you are not closely aligned with the class you chose.”

Not wiping down equipment

Before you leave, you’ll need to wipe down the mats or pieces of equipment you were sweating all over, unless the studio tells you otherwise. This is one important way to show consideration to the people in the next class.

“In busy venues, be sure to gather your belongings, wipe down any equipment and exit quickly to allow the next class to begin on time,” Smith said.

Being unsupportive of others

“This is not middle school,” Smith emphasised. “Bodies come in all shapes and sizes. And people attend classes at all levels of fitness. Endeavour to be inclusive and supportive.”

Even if you’re a regular at a particular class and feel more comfortable, don’t forget to be friendly to everyone.

“People tend to make friends with people in their fitness class, but don’t leave out new people who are joining,” Gottsman urged. “If you see them struggle to find the location for equipment or look like they might have a question, reach out and offer help.”

Here Are The Benefits Of Adding Fast Intervals To Your Walk

Posted on 09/10/2022 by Boris Clair

You’re reading Move, the nudge we need to get active, however makes us happiest and healthiest.

Walking is cooler than ever, thanks in large part to the made-famous-by-TikTok Hot Girl Walk trend. Not only is it cool, but walking is also great for your mental health and your physical health.

There are even ways to make your walks more beneficial, whether that’s Nordic walking (a kind of walking that uses poles, similar to ski poles, to incorporate your upper body) or interval walking, which, according to Harvard Health, gets your heart rate up more than a regular walk.

An interval walk incorporates phases of fast and moderate walking to create a heart-pumping, challenging workout. You can mix and match the duration of each pace however you like, but generally the majority of the walk is done at a moderate pace with the quicker pace sprinkled throughout. It’s common to do this workout at a 2-to-1 ratio, meaning you walk at a moderate pace for double the amount of time of a fast pace (so, walk at a moderate pace for two minutes and follow it up with a faster one-minute walk), but it’s really up to you how you split it up.

During the moderate walking pace, you should be at about 30% to 40% of your maximum effort, said Kate Lemere, chief instructor at Barry’s Chicago. In other words, your walk should be at a pace that would allow you to hold a conversation.

During vigorous, fast intervals, she said, you’ll want to be around 70% of your maximum effort, a pace at which it should be more difficult to string together a complete sentence.

Interval walking is a way to add something different to your regular walk and can make it much more efficient.

Here, experts share all of the ways interval walking is good for your health.

It shortens the amount of time you need to exercise.

“What does interval training do for you? It cuts down the amount of time you have to exercise to get the same benefit,” said Dr. Michael Ayers, a sports cardiologist at UVA Health in Virginia.

For people with busy schedules, this is a huge benefit of incorporating fast-slow intervals into a walk — or incorporating any kind of high-intensity interval training into exercise, for that matter. When you mix vigorous exercise with moderate exercise, those short bursts of vigorous exercise get you the same benefits of a slower walk in less time, Ayers said.

In other words, all of the benefits of a moderate-intensity walk can be achieved faster when you add in some quick high-intensity intervals.

“Interval training definitely shortens the amount of exercise time that you have to do per week,” he added.

It creates an endorphin rush.

Ayers noted that, overall, one of the big reasons his patients like interval training is how it makes them feel afterward.

“There’s a big endorphin kick when you go into vigorous exercise,” he said. With an interval walk, as long as you reach a vigorous pace for 30 to 60 seconds at a time, you’ll get an endorphin kick.

You could do a five-minute moderately paced interval followed by a fast minute-long interval, or one minute of moderate walking followed by 30 seconds of power walking. As long as you break up your slower intervals with at least 30 seconds of vigorous walking, you’ll be on your way to that endorphin boost.

If you're looking to increase your walking speed, interval walking can be a great way to build up to that goal. — If you’re looking to increase your walking speed, interval walking can be a great way to build up to that goal.

It builds endurance.

Walking may not be the first thing you think of when considering endurance-building workouts, but walking can actually build up your aerobic endurance, according to Dr. Tamanna Singh, a clinical cardiologist and co-director of the sports cardiology center at Cleveland Clinic in Ohio.

For someone who is really pushing themselves during a walk, especially if they aren’t used to bursts of vigorous exercise, that pace acceleration “may be enough to stimulate the aerobic and anaerobic system,” she added.

This will help you build up your aerobic endurance and sustain anaerobic levels of effort moving forward, Singh said.

Plus, interval training can help you reach endurance goals related to walking farther or walking faster.

″[The] best way to increase your [walking] speed is with interval training — increasing the duration of those faster intervals over time will help you be able to do that,” Singh said.

It’s a good workout for people who are getting back into exercise.

Interval walking can also be a great progression for those who are getting back into aerobic activity after an injury or pregnancy, said Lemere.

If you fall into one of these categories, you shouldn’t just jump right into the workout. First, make sure you’re able to walk at a sustained pace and recover without pain the next day, she said. And it’s always a good idea to check with your doctor before adding something new to a post-injury workout routine.

But if you are ready to take your walking to the next level, you can increase your exercise output by adding fast-slow intervals.

Interval walks are helpful for people coming off of an injury and hoping to get back into running, too.

“Incorporating walking intervals is one of the best ways not to only increase your cardio but also to progress if your goal involves running,” Lemere noted.

It can help you feel less bored during a workout.

Variety equals excitement in most scenarios, including workouts.

A 45-minute or hourlong walk can seem daunting (and can end up being kind of boring), but when you break that walk into chunks that incorporate quick walking followed by slower-paced walking, you can make the workout a little more exciting, Singh noted.

You can try walking at a moderate pace for 10 minutes and follow it up with a fast walk for five minutes and repeat that pattern until you hit your time goal. This, she added, is also a way to stay engaged during the workout, which is another huge benefit.

“Engagement is a huge component in making sure people can commit” to exercise, Singh said.

It’s not as hard on your body as a traditional run …

When you’re not properly warming up and recovering, “running can be very painful and hard to recover from,” Lemere said.

Our bodies change with age, and running may not be something you can do anymore. That’s OK.

Interval walking is a good way to get in some brisk movement outdoors without putting all of that pressure on your joints.

But the cardiovascular benefits of walking at a sustained pace are largely the same.

Beyond the benefits above, interval walking has not proved to be any more beneficial than sustained walking when it comes to general health. You may be sweating a little more after a fast walk interval, but the overall health benefits aren’t actually going to be much different.

Walking of any sort is healthy, Ayers said. Across the board, walking increases muscular strength decreases the likelihood of diabetes, and also decreases blood pressure and cholesterol levels. It results in a lower risk of heart attack and stroke, too.

“At the end of the day, get moving [and] be very intentional about how you move your body,” Singh said. “That’s the cheapest, easiest way to stay healthy and reduce your cardiovascular risk.”

Move celebrates exercise in all its forms, with accessible features encouraging you to add movement into your day – because it’s not just good for the body, but the mind, too. We get it: workouts can be a bit of a slog, but there are ways you can move more without dreading it. Whether you love hikes, bike rides, YouTube workouts or hula hoop routines, exercise should be something to enjoy.

Why Watching England’s Lionesses Is Good For Your Mental Health

Posted on 26/07/2022 by Boris Clair

You’re reading Move, the nudge we need to get active, however makes us happiest and healthiest.

Every football fan will tell you the joy of watching your favourite time play, but a new study goes one step further, detailing how it can even boost your mental health.

And with England’s Lionesses set to face Sweden in the Euro 2022 semi-final, it’s yet another reason to get behind the team, who’ve had a record-breaking run so far.

One in two of all sports fans said watching a match helps them socialise more with friends and family, according to the study conducted by charitable social enterprise, Better. Over a third (35%) said it makes them feel part of a community and 33% said it inspires them to be more active.

The researchers asked 2,000 sports fans across the country questions about their daily exercise regimes, their participation in sports, their sport-viewing habits, their fruit and vegetable intake and their alcohol consumption.

They wanted to determine which sports fans are enjoying engaging in a sport and which ones prefer the comfort of their sofas when watching their favourite athletes compete.

The mighty Lionesses will face Sweden in the Euros semi-final.

“Sport and exercise is brilliant for physical, mental and cognitive health. If it was a pill it would make billions!” said Dr Josephine Perry, a sports psychologist who spoke to Better.

“As well as the physical benefits, the exercise we get through sport gives us structure, purpose, energy and motivation.”

Dr Perry explained that sport also positively alters the way we process and respond to our emotions, reducing “how much we overthink” helping to build up “an emotional resilience to stress”.

“These help reduce symptoms of depression and anxiety, make us behave differently, boosts our self-esteem and means we reduce any feelings of loneliness by becoming more social,” she added.

The research also found that football fans were the most active across all sports, with 34% getting over 60 minutes of exercise every day. Footie fans were also found to be the least likely to drink more alcohol while watching sport (45%).

Josh Cheetham, a 30-year-old avid Leeds United fan, was not surprised by the research.
“In 2018 I was suffering from depression, I was in a really dark place after a tragic life event, and I didn’t see how I was going to get better. Then I went to a football match, witnessed one of the best matches I’ve ever seen, and I was feeling better as soon as the final whistle blew,” he said.

“When I watch my team at away matches, I am usually on my own, but I don’t see it that way. We all support the same team, we are all one big community and family, you can start talking to anyone around you and immediately feel like you know them and strike up a friendship that lasts for years.”

So, if you haven’t tuned into the Euros yet, what are you waiting for?

England were always a favourite going into this tournament. But whatever the outcome, you’ll get a boost from supporting them.

Empowered, Indifferent, Old: This Is How Men Feel About Turning 40

Posted on 21/06/2022 by Boris Clair

“Am I where I expected to be at 40?”

This is probably not a question Prince William is asking himself as enters his fifth decade. But the Duke of Cambridge’s birthday has got us thinking about milestone ages, and why some of us place so much significance on certain numbers.

For women, approaching ‘The Big Four O’ often means discussions of fertility and the biological clock intensify (whether or not you want children and even though a woman doesn’t suddenly wake up on her birthday unable to conceive).

But what’s at the forefront of men’s minds as they approach this age? We asked a bunch of guys aged 39 and over to find out.

‘I get a lot of stick for being single still’

“I’m almost 40, single, with no permanent long-term job. I still love travelling and exploring and totally lack any sort of plan. But I’m kind of okay with that.

“At 40, you’re expected to have job security, a demonstration of some sort of career progression, where you’ve ended up with a bigger salary, a nicer suit and a nicer house.

“I get a lot of stick for being single still. All my friends are in marriages or second marriages in some cases, people say: ‘you’re not going to get sorted are you?’ Every now and then, you do question your life choices. There are always going to be periods in a 12 month calendar where you’re going to have a couple of phases of self-doubt, where you might question the way you’ve done things. You might feel a bit sorry for yourself and have a bit of a pity party. But on the whole I’m quite content with where things are – I’ve seen a lot of the world, I’ve met a lot of great people. I’ve been very, very fortunate in that sense.” – Stephen Boyd, 39, Lincolnshire

‘I was fine with turning 40, but turning 41 hit me hard’

“Turning 40 didn’t phase me, but when I turned 41 I began to obsess over the fact that my life was in a type of descent towards the inevitable end, and that my best experiences were behind me. I was also worried that if I had a child I’d have a limited amount of time to be in their life. My dad was 53 when I was born and I was teased about it at school, so I didn’t want to be an ‘old dad’.

“As it turned out I was 43 when my daughter was born so I beat him by 10 years! Now my life is all about watching her grow and develop (she’ll be three in August) and it has given me joy but also anxiety. I’m trying to live in the moment now because I don’t want to have more regrets than I already do, and I want my daughter to have the happiest and most secure childhood I can give her. So now I don’t obsess as much over my age or my past as I have a real focus on ensuring Flora is happy and loved.” – Peter McKerry, 45, Westcliff-on-Sea

‘Men get more of a free pass’

“I turn 44 this week and love it. I think 30 was more of hurdle for me psychologically, as it was the age where I felt you needed to knuckle down to some responsibilities and achievements personally and professionally, as well as resenting the fact I was no longer young and carefree. So by your 40s, you can enjoy all the new challenges and opportunities that come your way.

“There’s far more pressure on women at all ages but particularly 40s to have a great career and be a mum, I think. As far as media and peer pressure goes, men get more of a free pass. I’m lucky in the sense family and friends have never had any great competition between us to do well, some days are a grind, some days are easy. If you set yourself targets you lose sight of what’s important, which in my case is just trying to enjoy whatever it is I’m doing.” –Andy Dewar, 44, Hamilton, Scotland

‘I haven’t altered anything’

“I felt perfectly fine [approaching 40], with no pre-conceived thoughts of 40 being an issue and prohibiting me from what I can do physically and mentally. I look younger than my age so perhaps that played a fact in my mindset.

Has anything about being 40 surprised me? No not at all, why should it? I haven’t altered anything about my lifestyle to encompass my age or felt as if I had needed to.” – Michael Charles Grant, 40, Hertfordshire

‘Turning 40 made me re-evaluate my health and fitness’

″40… oh, that sounds old. Well, that was the thinking I had when I was in my mid 30s and heading towards 40. Society slots you into a category when your age starts with a four. I had just had my twin boys Alex and Lewis a few months before and dealing with them was really taxing on the mind and body. It was then also that I decided that ‘Dad Bod’ wasn’t something I liked and that I needed to do something about it. General fitness levels were poor and I found myself struggling with day to day tasks in dealing with two newborns. So I said to myself ‘Paul, you’re now 40, you’ve got the twins to think about, you don’t want two young boisterous boys growing up with a dad that can’t keep up… time to get into shape.’ It was a ‘If I don’t do this now, I never will’, moment.

“I’m in better shape now that I was in my 20s and 30s. Confident in how I look, with loads of energy for playing with the twins. My change in physique also motivated my wife to get back to the gym too, plus it has brought us closer with shared interest in fitness and just being better for our sons. Also, more body confident = more intimacy too.” – Paul McCaw, 46, Belfast Northern Ireland

‘Every decade has got better for me.’

“Every decade has got better for me so – despite the birthday itself not feeling like a big deal – I was really excited that my 40s would continue that trend.

“My 30s were where I started to put into action the stuff that I had discovered in my 20s. I left my really great job in the public service (which I totally loved) to start my own business in brewing. My wife and I started the business, had three kids, and then moved our business and family from New Zealand to UK. It was busy beyond belief, but we were both doing things we loved. Coming up for seven years into my 40s and despite the clusterfucks of Brexit and Covid, I’m having the time of my life!

“While there’s immense privilege in being a man – and that’s something far too few men understand – I think there’s a lot of pressure on men to achieve certain things by certain ages. I’m constantly aware of how, at certain stage in my life, I feel like I’ve still not grown up. And I wonder if my parents felt the same. I do remember my dad telling me that he didn’t actually feel safe and comfortable in his life until he was in his 50s. I totally get that. I guess a part of it is kids growing up and releasing that weight of expectation around looking after them.” – Stu McKinlay, 46, London

These Are The Best Times For Women (And Men) To Work Out

Posted on 31/05/2022 by Boris Clair

You’re reading Move, the nudge we need to get active, however makes us happiest and healthiest.

What time do you work out? Depending on your gender, the optimal timing could be different.

For women, the best time for exercise may be evenings whereas for men it is mornings, according to a new US study.

Previous research into this area of fitness research has predominantly focused on men. But the new study shows that women burn more fat during morning exercise whereas their counterparts do the same in the evenings.

The factors that differentiate the sexes are likely to be hormonal differences. biological clocks and sleep-wake cycles, the authors said.

The study from Skidmore College, New York State looked at 56 people (30 men and 26 women, all healthy between 25-55) over the course of 12 weeks.

They were monitored during fitness programmes which included sprinting, stretching, resistance and endurance training.

One group worked out for an hour, before 8:30 while the other between 6pm and 8pm. Both ate a specially designed meal plan.

Researchers looked at everyone’s blood pressure and body fat during the 12 weeks, also taking into consider their strength, flexibility, and aerobic power.

The good news is that all who took part in the study saw better overall health, regardless of when they exercised. So whether you’re a morning person or an evening person, keeping moving is the way.

“The best time for exercise is the best time you can do it and fit it into your schedule,” said Dr Paul Arcerio, the study’s lead author and professor of health and human physiological sciences at Skidmore College.

The differences may result from women being more likely to store abdominal fat than men, which coupled with the body’s internal rhythm. Researchers want to study the two more to find what exactly causes the optimal times to vary.

But there’s a bit more to it, said the authors, who stressed the ideal times can also vary for men and women, depending on the kind of training they do.

Based on the study’s results, if women want to reduce their blood pressure and lose fat around the middle of their body, they should stick to mornings.

But if they are trying to do strength training, particularly targeting their upper body, as well as improving mood and food intake, evening exercise may be best.

In comparison, men were found to be less sensitive to timing and were able to improve fitness regardless of timing. But, Dr Arcerio added: “Evening exercise was found to be ideal for men interested in improving heart and metabolic health, as well as emotional wellbeing.”

This 5-Minute Core Workout Will Improve Your Balance

Posted on 18/05/2022 by Boris Clair

You’re reading Move, the nudge we need to get active, however makes us happiest and healthiest.

Do you have atrocious balance? Your core might be to blame. So this week, we’re delivering a five-minute workout that helps to improve both.

The quick, equipment-free routine has been written by Fiona Hawker at Curves, a fitness community designed specifically for women.

It’ll help improve your balance, whether you’re constantly wobbling during yoga classes or find it impossible to do a basic quad stretch on one leg.

“Balance exercises are especially important as you age because your
proprioception (your ability to know where you are in space) gets worse as you age,” says Hawker. “Improving balance is also excellent for posture – it teaches you’re the static and dynamic positions that are natural to your human form.”

Add these moves to the end of your next workout or try them while you’re waiting for the kettle to boil. They really are that simple.

1. Leg swing

Stand with your feet together and your hands on your hips. Transfer your weight to your right leg and slowly swing your left leg out to the side as high as you can comfortable without leaning to the side. Maintain your balance by keeping your core tight, swing your leg back slowly and with control to cross slightly in front of your supporting leg and repeat. Keep your torso upright and facing forwards. This is a great exercise for the muscles in your inner and outer thighs, hamstrings, quadriceps, abdominals and hip flexors. Do this for 30 seconds then change legs and do the same on the other side.

2. Statue of liberty

Start with your feet about hip width apart. Raise your left arm straight up and raise your left leg up to 90 then take your left foot down and crossed behind you dropping your knee to the floor and bringing your arm to your side. Perform this exercise slowly to focus on balance and keep your chest facing forwards. This is a great exercise for your abdominals, hip flexors, glutes, hamstrings and quadriceps. Do this for 30 seconds then change legs and do the same on the other side

3. Single leg rotation

Stand on one leg with your hands on your hips and place the other foot against your knee or upper calf. Rotate your knee out to the side as far as you can without twisting the hips. Keep your hips and torso facing forwards then bring the knee back to the front. Perform this exercise slowly and with control. This is a great exercise for your abdominals, hip flexors and glutes. Do this for 30 seconds then change legs and do the same on the other side.

4. Standing side stretch

Start with your feet together and cross one foot over in front of the other keeping the feet close together, flat on the floor and pointing forwards. Raise both arms straight up and bend to the same side as your front foot. Keep your core tight and your back aligned so that you are not leaning forwards or backwards. Look up slightly towards your hands. This is a great exercise for your trapezius, deltoids, rhomboids, triceps, obliques, abdominals and hip flexors.

5. Balance table

Start on the floor with your hands stacked below your shoulders and your knees stacked below your hips. Extend your opposite arm and leg out until you form a straight line from your finger tips to your toes, hold for a couple of seconds then return to the start position and extend the other arm and leg out. Look at point on the floor between your hands. Keep your core in tight and be careful not to extend your leg out higher than your shoulder. This is great for your abdominals and lower back strength as well as improving flexibility in your shoulders, and hips. Do this exercise for 30 seconds.

6. Forearm plank

Support your weight on your forearms with your elbows stacked under your shoulders and your legs extended out behind you on your toes. Keep your head in a neutral position so its not hanging down or raised above your shoulders. Pull your core in tight and keep your hips down so your abs are engaged but not sagging as this puts pressure on your lower back until you create a straight line from your head down to your heels. This is a great exercise for your abdominals, obliques, your back, shoulders, triceps, glutes and hamstrings. Hold this position for 30 seconds and don’t forget to breathe!