Posts tagged with "fitness"

Sports Tours International Spring Marathons

Sports Tours International Invites Runners to Back-to-Back April 2019 Marathons in Rome and Paris

Two European capitals are gearing up for April 2019 when hordes of marathoners create their own spectacles while running through the ancient streets first of Rome and a few days later of Paris.

In 2018, the two cities combined hosted some 56,000 runners who took up the challenge of cobblestone streets and promenades flanked by some of the world’s most remarkable antiquities and architecture.

Sports Tours International, the pros at securing hotel packages and entry into prestigious running and cycling events around the globe, again this spring has lined up hotels (breakfasts included) convenient to the marathons and the services of its seasoned reps who will pamper and prep runners in advance of these events.

Rome Marathon 2019 is first up on Sunday, April 7. Every year 16,000 runners from over 130 countries come to Rome to explore ancient ruins such as the Roman Forum and the Colosseum during the Maratona di Roma weekend. Runners may obtain in advance a three-night (April 6-8) plan that includes overnight accommodations for three nights at the four-star Mercure Centro Colosseo, daily breakfasts, local assistance and a pasta party with beverages. The per person rate is from £529. Sports Tours International can also book entry into the marathon from now through Feb. 28 at £75 and from March 1-25 at £85. For details see here.

After running in the Eternal City, marathoners have until April 12 to get to the City of Lights for Paris Marathon 2019 on April 14. Sports Tours International stands ready to arrange accommodation in other places along the way. In Paris itself packages are available for two, three or four nights with two hotel options from £219 per person. With accommodation and daily breakfast come running rep services and guaranteed entry into the race. An early booking entry fee available for a limited time is £75 per entry. Staff service on the Paris Marathon includes a Marathon race briefing, daily hotel visits, an escorted trip to the Marathon Expo on Friday and Saturday and an escorted trip to the Marathon start.

The Paris Marathon, attracting over 40,000 runners annually, was established in 1977 during the beginning of a craze for big city, international marathons. There are now more than 23,000 runners from abroad, making up 40 percent of the field. The 26.2-mile running and sightseeing journey begins on one of the world’s most famous streets, Les Champs Elysées. From the foot of the Arc de Triomphe the route heads towards the Place de la Concorde. From the Rue de Rivoli runners sweep through the Place de la Bastille. Then comes a glimpse of greenery in the Bois de Vincennes which has views of Notre Dame and Eiffel Tower before reaching the finish line on the Avenue Foch.

Sports Tours International’s operations executive Simon is a huge fan of this race. Find out why he loves it here.

For Paris Marathon packages please see here.

Sports Tours International suggests booking race packages early. For more information, available packages, space availability and reservations please visit online, email: sales@sportstoursinternational.co.uk, or call: (+44) 161 703 8161.

Sports Tours International is Europe’s leading specialist in sports travel. Since inception in 1973 they have hosted thousands of participants and spectators at major sporting events worldwide. With the tagline, Our experience will make yours, the company’s initial roots came from a devotion to running when founder Vince Regan began taking runners to the NYC Marathon. Since the early 2000s, the company now embraces international cycling events, triathlon competitions, sports training camps and corporate hospitality.

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6 Choices to Make Your Mental & Physical Goals a Success in 2019

According to U.S. News, approximately 80% of resolutions fail by the second week in February. Why? Because dramatic and immediate changes are not sustainable long-term.

So this year, make 2019 not a year of resolutions or diets but one of incremental changes to instill habits that create real long-lasting results. Here are 6 tips:

Do What You Enjoy:

Commit to trying new things or even old things to remind yourself of what you enjoy. This is especially true for keeping active and fulfilling your body’s desire for movement and exercise. This can be taking frequent walks through nature, biking, dancing, hiking, or yoga. Start taking ballroom dancing lessons that you promised yourself you would try years ago. Take a barre method class where you can let your inner ballerina shine. Better yet, put that music on full blast while you are preparing dinner and dance like no one’s watching. It is not about perfection, it is about finding what you love to do and what brings a smile to your face, then it becomes fun and not something you want to do.

Add Things, Don’t Remove Them:

If your goal is to improve your nutrition to lose weight and improve your energy levels, try adding foods into your diet like vegetables. Find fun ways to prepare them to fit your taste buds. Often times if you start with a deprivation statement like, “I am going to stop eating all carbs,” then the only thing you will think about is carbs. When you introduce something new and start noticing the benefits of that change, then you are often inspired to move on to add the next change. Think addition not deprivation!

Stop Eating by 6pm:

If you want to encourage the body to burn fat for energy, stop eating by 6 or 7pm. This allows the body to put most of its energy into rejuvenating and restoring the body for the next day. It also gives the body all time it needs to use up all the sugar storage in the liver so then it can start burning the fat cells for needed energy.

Take 5 Minutes to Stop & Breathe:

If one of your goals is to start being more mindful or to simply start incorporating some relaxation techniques to help you react to stressful events with more ease then perhaps going from not meditating to promising to meditate every day for 45 minutes a day may be a bit overwhelming.

Try this simple strategy, wake up in the morning take a deep breath, record in a journal or on your phone one thing you are grateful for, appreciate or just makes you happy. Read it out loud and then follow with 5 slow breaths and really feel that joy. This way you are starting the habit and getting your body used to what relaxation and being in a state of gratitude feels like. During the day when things get hectic, pull out that book or play that recording and take 5 deep breaths. Fast, easy and often times very effective for decreasing the effects of those stress reactions.

Go to Bed 15 Minutes Earlier:

Work on getting a good night’s rest. A healthy amount of sleep helps you to be more alert, make better decisions, maintain a healthier weight and helps you to look and feel younger. Go to bed 15 minutes earlier each week for a month so you total an hour more of sleep. Remove all electronic devices in the bedroom that gives off artificial light and creating a bedtime routine that signals the body that it is time for bed.

Spend Your Time with Like-Minded People:

Make an effort to spend more quality time reconnecting with family or friends.  Individuals who have social connections suffer less symptoms of depression and may live longer healthier, lives. Also, establishing a support group can help to stay on track with our goals. This may look like once every two weeks to a month spending some time with your girlfriends or skyping or face timing them to catch up.

Making these gradual changes can help you to create habits that will help to feel more energized, feel less stressed, think more clearly and make better choices for you. With each choice comes the opportunity to be the person you have always envisioned.

Eudene Harry MD is the medical director for Oasis Wellness and Rejuvenation Center, a wellness practice devoted to integrative holistic care. She is a veteran physician with over 20 years of experience. Dr. Harry earned her medical degree and performed her residency at Thomas Jefferson University.

Dr. Harry is the author of three books designed to empower the individual to get started on their path to optimal health. She has published extensively on the topics of reducing stress, healthy lifestyle choices, and regaining youthfulness. Her most recent book, Be Iconic: Healthy and Sexy at Any Ageis now available on Amazon.

Rise in Obesity-Related Cancers

A new analysis, published in the Lancet Public Health, raises the alarm that the rates of obesity-related cancers are rising in younger and younger adults. In the new study, six of twelve types of obesity-related cancers have significantly increased between 1995-2014 and the risk of these cancers is increasing in each successive younger age group. These cancers include colorectal, pancreatic, gallbladder, kidney cancer and multiple myeloma (a type of blood cancer). These cancer types are particularly concerning because they are very serious and account for over 150,000 deaths in the U.S. every year.

“These numbers are worrying but not surprising; the American Institute for Cancer Research (AICR) recently sounded the alarm that having overweight and obesity cause at least 12 types of cancer. However, the younger and younger age bracket in which we see rates increasing is even more troubling and demands a response. We cannot just watch these rates go up and ignore the factors that we know are contributing to these increases,” says Dr. Nigel Brockton, Vice President of Research at AICR.

Disturbingly, over 70% of Americans have overweight or obesity according to the Centers for Disease Control and Prevention. And AICR maintains that cancer risk increases across each higher category of Body Mass Index (BMI) as an indicator of body fatness (Healthy = 18.5-24.9, Overweight = 25-29.9, and Obesity = 30 and above).

A mere five BMI points (kg/m2) separate the three basic (healthy, overweight, obese) BMI categories. It is important to emphasize that cancer risk is not limited to the extreme category of obesity only, the risk increases for those with overweight too. For example, compared to those having healthy BMI range overweight category face an increased liver cancer risk of 30% and those having obesity of 60%.

The recent AICR Energy Balance and Body Fatness Report presented strong evidence for factors that can reduce risk of having weight gain, overweight and obesity, including walking, aerobic physical activity, food containing fiber and a “Mediterranean-type” diets rich in fruits and vegetables that reduce the risk of weight gain, overweight and obesity. Conversely, sugar-sweetened drinks, fast foods and a “Western type” diet rich in meats and energy-dense proteins are strongly linked to increased weight gain, overweight and obesity.

The Report also points to the evidence that greater screen time is a cause of weight gain, overweight and obesity in children. This is particularly relevant in light of the Lancet study that discussed the onset of cancer at an early age, since children with overweight and obesity are likely to turn into young adults in a similar status. There is enormous opportunity to prevent future cancer cases, if changes can be made to stop and reverse the current trend of increasing overweight and obesity. In addition to helping individuals learn about healthy lifestyle choices, community and national policies play a crucial role in creating living spaces more conducive to physical activity and healthier food choices.

AICR is urging Congress and federal agencies to improve funding for cancer prevention research, ensure that federal nutrition and physical activity guidelines reflect the latest research regarding cancer risk, improve nutrition labeling and improve access to lifestyle interventions.

Women Seize the Oars

Women’s empowerment has seized the rafting industry. A leading river company is seeing a sizable uptick in the number of women now part of its crew of raft guides and staff. And they are recording an increasing number of female guests on rafting and mountain biking trips, scheduled and chartered.

Holiday River Expeditions (http://www.bikeraft.com/) reports that through the 2018 season, 40 percent of their guide staff were women. That’s the highest representation ever in its 50+ year history. It is looking like this coming year will be no different.

“Most of these women are returning for 2019. And we now have more applications for guide and crew positions coming in from women than from men these days,” said Karen Johnson, Holiday’s long-time office manager and spokeswoman. A growing number of women also serve in the office and warehouse as drivers and company managers. Susan Munroe, a long-time Holiday employee, leads an in-house guide/crew training program. Natalie Osborn has recently come onboard as the Social Media Director. Lauren Wood, a third-generation guide and founder Dee Holladay’s grandchild, is the company’s Trip Director and identifies as non-binary, adding further gender diversity to Holiday’s eclectic staff.

Female guides aren’t new to Holiday River Expeditions but they are becoming more of a force and influence. “Early on the rafting industry, much like every other outdoor industry in the 60’s and 70’s, was male dominated. Our founder Dee Holladay, always recognized the arbitrary nature of gender divisions and truly appreciated the added and necessary perspectives of women on the river,” added Johnson. “He used to say that women made better guides because they knew how to read the water better and not simply muscle their way through obstacles and rapids.”

Creative marketing at a time when the market is also expanding has led to an increase in the number of female guests. For example, a series of Balance & Flow Yoga and Wellness Trips draws increasingly more solo female travelers. Reunions of friends and just-for-the-fun-of-it groups of colleagues sign up for these itineraries, as do mothers and daughters.

“It’s not unusual to have an entire female staff on any of our trips these days. I hear it all the time that Mom was so glad for her daughter to witness a strong and capable female rowing their boat or leading their trip. It’s the perfect role model,” said Johnson.

New this year from April/May through September/October are custom, small group women-only rafting and biking itineraries in Utah and Colorado. These trips can be tailored to group desires, from the area, length, menu options and guides; all female or a mix. Here is a list of the most popular chartered trips. For details see: https://www.bikeraft.com/womens-river-rafting-trips/.

  • Gates of Lodore Canyon Rafting Trip: With 10 or more women (ages 18 and up), the per person rate is $885 for four days on the Green River in the heart of Dinosaur National Monument in Utah.
  • 3 Day Westwater Canyon: This program is offered three times weekly and can be chartered for groups of 15 to 20. Thrilling Class IV whitewater on the Colorado River through Westwater Canyon (a miniature Grand Canyon) in eastern Utah provides excitement and beauty to spare. The per person rate is $610 for groups of 10 or more.
  • 3-4 Day White Rim Trail is a multi-day, technically challenging mountain biking and star gazing exploration of the wilderness around and sky overhead Moab, UT. The per person rate is from $745 to $830 for groups of eight or more. This program is offered in April and May and again in September and October.
  • 4-5 Day Yampa River through Dinosaur National Monument is offered in May and June when the river runs full and the wildflowers bloom. The per person rate is $885 to $965 with a group of 10 or more.
  • 5-6 Day Cataract Canyon in the heart of Canyonlands National Park is the company’s signature adventure that can be chartered for a minimum of 15 (24 maximum). The per person rate is $1,040 to $1,105 for 10 or more. Nowhere on its entire course does the Colorado River descend more precipitously than through Cataract Canyon, offering white water rafting at its best.  

Following are Holiday River Expeditions’ signature Balance and Flow Yoga Wellness Trips that speak to a female audience. Trips center around immersion in nature and the guidance of specialists versed in healing practices. The adventure and relaxation intrinsic to river trips are augmented by honing in on spiritual and physical healing through natural energy, movement and nutrition. For details see https://www.bikeraft.com/balance-flow-trips/ 

  • White Rim Mt. Bike & Yoga: Katie Woods, a yoga specialist, guides this May 11-14, 2019, four-day mountain bike tour in Canyonlands National Park. 
  • Wild Yoga on the Green River: This six-day Green River rafting adventure through Desolation Canyon is June 3-8, 2019. With the group will be Rebecca Wildbear, a river and soul guide.
  • Women’s River & Yoga Trip: A four-day rafting trip on the Green River through Lodore Canyon July 11-14, 2019 comes with twice-daily yoga sessions.
  • Women’s Multi-Sport Adventure: Women raft, kayak, hike and practice yoga for four days this Aug. 24-27, 2019 in and around the Colorado River on Ruby and Westwater Canyons.
  • Stand-up Paddleboarding & Yoga: For four days this Sept. 5-8, 2019, yoga, fitness and stand-up paddleboarding join forces while rafting the Colorado River through Ruby and Westwater canyons. Led by Katie Woods and the guides at Holiday River Expeditions. 

For more information, availability, reservations or a copy of the 2019 catalog please call 800-624-6323, Email: Holiday@BikeRaft.com or log onto: http://www.bikeraft.com/

Follow Holiday River Expeditions:
On Twitter: @BikeRaft
On Facebook:
https://www.facebook.com/HolidayExpeditions
On You Tube: http://www.youtube.com/user/HolidayExpeditions
Blog: http://www.bikeraft.com/blog/

Kamala Harris, Here’s A Taste of Your Own Medicine

By M. Marie Brown

Another snake slithers out of the swamp. If you wanted an antidote to Mr. Trump, this creature is not it. Please, someone over the age of 35 with ethics, step up!

In the meantime, in the interest of determining fitness for the job and as you say, “the American public deserves to know the character of someone who will serve” in an important federal office. We will follow the lead of your heraldedblunt” style that includes proudly publically reeling off George Carlin’s Seven Words You Can Never Say on Television” with the favorite being mother*****.

Let the questions begin!

1. Are you aware of the perception in certain communities that you got ahead by having sex with a married man twice your age?

It was a wide open secret that you were corrupt San Francisco politician Willie Brown’s “new steady” despite the fact that state assembly “Speaker for Life,” the “Ayatollah of the Assembly” was married, 60 (to your 29 years). What kind of person comes out publicly as his date at his 60th birthday party, despite his wife of 36 years being in attendance? Do you believe having your paramour’s wife discuss your affair with her husband would “offer a clearer picture into who you really are”? “Listen, she [Harris] may have him at the moment, but come inauguration day and he’s up there on the platform being sworn in, I’ll be the b***h holding the Bible.”

Just for the record, Brown appointed Harris—a young deputy district attorney in Alameda County—to high-profile, lucrative patronage positions on the state’s Unemployment Insurance Appeals Board (at $97,088 annually for two meetings a month) and the California Medical Assistance Commission netting her more than $400,000 between 1994 and 1999. And a shiny new BMW!

2. Are you aware of the perception by many political observers that your narrow win in the race for California Attorney General was, shall we say, questionable? Despite registered Democrats outnumbering Republicans statewide by thirteen percent, Los Angeles District Attorney Steve Cooley (endorsed by the Sacramento Bee, the state capitol’s newspaper) led you by 34,000 votes after more than 7 million were counted. Some observers believe there is “reliable information” that you spoke with someone in Sacramento and magically enough provisional ballot votes for you to eke out at 0.2 percent win appeared? Wait. “I think you’re thinking of someone and you don’t want to tell us.” “Be sure about your answer, ma’am.”

3. Are you aware of the perception by some that you were either a poor manager of the San Francisco DA’s office or amazingly willfully ignorant? We can take the word of a judge’s 26-page ruling that found that while San Francisco DA you violated defendants’ rights by hiding damaging information about a police drug lab technician suspected of stealing portions of cocaine samples that later led the San Francisco police to shut down an entire section of the lab.

One wonders about your honesty when asked about your knowledge of a top aide of yours for 14 years made a $400,000 gender harassment settlement: “I did not.” “Nope.” You never answered whether you believe the accuser since you had “not talked to her directly.” Her name was not Christine Ford, thus not to be believed unconditionally.

4. In a “search for the truth” would it be beneficial to hear the testimony of former San Francisco DA and State Justice Department employees who are undoubtedly credible and honest because they have nothing to gain? These deputies attorney general don’t see you as particularly committed to the work of the office. You were rarely sighted in Sacramento, where much of the Department of Justice is located. You spent much of your time in Los Angeles and San Francisco running for higher office.

5. If you are “For the people”, why would consumer advocates say, “She has no presence.” “She has no involvement. She has no leadership. You have no sense of her being out there on the front saying we’re charging forward to do what’s right.” Or those who think you are soft on public corruption because it might cause “friction” with fellow Democratic politicians or that you avoided privacy issues for fear of losing Silicon Valley support.

6. Were you aware that some people have the perception that you are a partisan tyrant who does not follow the will of the people? Like when without explanation, you did not enforce a citizen initiative passed by 70 percent of voters barring paroled sex offenders from living within 2,000 feet of schools and parks. And by assigning “egregiously unfair” descriptions to voter-sponsored citizen-driven initiatives that cast them in a bad light when they run counter to certain Democratic special interests. Propositions from pension reform to limiting tax increases that the people will never see because the sponsors withdrew them after you deceptively entitled them. Or that you demanded that conservative-leaning nonprofits file with your office unredacted donor lists—confidential information typically submitted only to the Internal Revenue Service—exposing supporters of such groups to the risk of disclosure and retaliation. Remember, as the ACLU said, the first target is rarely the last.

7. Surely, being fearless, you wouldn’t avoid the press. We know giving a straight answer regarding sanctuary cities is tough: “To be honest with you, San Francisco’s policy has changed in the last few years; I haven’t looked at the details, so I can’t comment on it. On the infamous illegal immigrant killer of Kate Steinle: “My reluctance to answer these questions [about Kate Steinle’s infamous killer]…is that I don’t actually know what happened…you’re talking about important details…and I don’t have any knowledge about what actually occurred.”

8. Were you aware that some people in the blogosphere have this perception about you? No dignity. No self-respect. Just naked ambition. She is vulgar, unprofessional, deceitful, two-faced, ambitious to the extreme. I pray to God that I never stoop to this level to either: A.) keep a man or B.) get power/money.

It was good of you to leave the posh Los Angeles Brentwood neighborhood where the median price of a home is $3,136,500 and has a black population of 1.7 percent and pose as an Obama wannabe by giving your big speech your “birthplace” Oakland although most of your youth was spent in Canada.

So we have a potty-mouthed incompetent phony who learned tricks at the knee of a California politician who is famous for being corrupt. If she were a white male she would be vilified. Sadly, in today’s world of check the right identity politics box, her greatest attribute is that she is an ethnic female.

But to this ethnic female, she is a total disgrace – not what our young women should aspire to.

*The opinions expressed in this article are those of the author’s.

Fitness Advice for New Year’s Resolutions

At the beginning of every year, gyms across the country are buzzing with new members who have made resolutions to lose weight, get back in shape or live a more active lifestyle. However, as the weeks go by, it can be challenging for some to stick to those resolutions. Steve Ball, professor at the University of Missouri and one of the nation’s leading experts on fitness and exercise, says that for resolutions to stick, people need to focus not only on outcome goals, but also goals related to the process of being physically active. You can read more about Dr. Ball’s advice here.

Dr. Ball also has comments on new federal guidelines for physical activity, which suggest that adults should aim for 150 minutes of moderate to vigorous physical activity each week, and any amount of time spent doing physical activity now counts toward the goal of active minutes. Prior guidelines had called for at least 10 minutes of activity for it to count.

There are video and audio resources available for broadcast-quality download here. The video features Donna Fox, who has recently made changes to lead a more active lifestyle and considers herself a “gym rat” now after never setting foot in a gym while growing up in the Caribbean.

As January winds down and the thrill of New Year’s resolutions wears off, Dr. Ball’s expertise in fitness and physical activity can be used as encouragement to stay on track with New Year’s fitness resolutions.

Most Embarrassing Fitness Questions

If you follow fitness trainers or enthusiasts on Instagram, we are besieged by women at the gym who look supremely confident, airbrushed and without a bead of sweat. The reality is, most of us don’t look or smell our best after a tough workout.  Not everyone is comfortable walking into a class of strangers in form-fitting gym clothes.  And what about the sounds our bodies make when we are working out?  What about those of us who want to exercise but feel we are too heavy to even begin a program?  Fortunately, we have Certified Fitness Trainer, Model Turned Fitness Expert, Instagram Fitness Guru & YouTube Sensation Vince Sant, co-founder of the online platform www.vshred.com  to answer the questions you are too shy to ask.

Why do I let out a little pee when I exercise?

Vince Sant explains that “This is very common amongst anyone who’s had a child. the term is stress incontinence, meaning you involuntarily leak out a little urine. It can happen when you exercise, laugh, or even sneeze.” First and foremost, don’t be embarrassed. Nearly every woman that’s given birth has experienced this. There are, however, two things you can do to improve stress incontinence says Vince, “Learn how to do Kegels, and practice engaging your pelvic floor in Pilates-based exercises. Both of these actions can help strengthen your pelvic floor and reduce the severity of your stress incontinence.”

Will running make my boobs sag?

 “Sag happens to all breasts that are natural. It’s normal for the collagen that keeps breasts firm to stretch out thanks to gravity, time, pregnancy, weight gain, or weight loss.” Although there’s limited research, Vince Sant says, “The up and down motion of running could logically contribute to sagging as well, but the health benefits of running definitely outweigh that possibility. If you wear the right sports bra, your breasts shouldn’t experience a lot of movement anyway. So, don’t be afraid to run!’

Why do I seem to sweat so much more than other people at the gym?

“How much you sweat is really individual, and it doesn’t necessarily mean anything positive or negative about your exercising ability,” says Vince. On average, men tend to sweat more than women, and if you are overweight you may sweat more near the end of your workout because it takes more for your body to cool itself down. Ultimately, it’s not a bad thing if you find yourself drenched in sweat while the person next to you on their machine seems to be relatively dry.

Why does running long distances make me have to poop?

Long distance running can aggravate some people’s digestive systems, particularly if you suffer from Inflammatory Bowel Disease (IBD). But you don’t necessarily have to have pre-existing digestive issues to get some unpleasant stomach symptoms on long runs. For example, studies show that as much as 50% of runners in a 10k race experience digestive issues, including runner’s trots. It’s nothing to be embarrassed about, but there are things you can do to combat the unpleasant reality of urgent, frequent bathroom trips. Vince suggests avoiding high-fiber foods a few days before a big race, staying well-hydrated, and avoid caffeine.

Why do I tend to pass gas during certain yoga poses?

Passing gas during the occasional downward dog is extremely common. Why? You’re bending and stretching, which massages the internal organs—which can sometimes stimulate your digestion. (There’s even a yoga pose called “wind reliever). Vince recommends, limiting any high fiber snacks beforehand, and stretching before your actual class to “eliminate” ahead of time.

What’s the best way to start exercising if I am completely out of shape?

Literally just put one foot in front of the other. A Chinese Philosopher once said, “A journey of a thousand miles begins with a single step.” And walking is nothing to be ashamed of. Vince stresses that “It really is exercise and there are all kinds of athletic people and celebrities in amazing shape who use it to stay that way. Get a pedometer and take at least 10,000 ‘baby steps’ a day and start improving your fitness.”

I have gym anxiety. What should I do?

There are four psychological reasons for gym anxiety: Not being sure what to do, comparing yourself to other people in the gym, feeling like people are judging you, and feeling like you don’t belong. What are a few ways to reduce gym anxiety?

Vince Sant provides some tips:

Ask friends how they feel about their own programs. You can even try to go to the gym with a friend, which is a great way to stop feeling like you’re getting judged.

Watch YouTube videos for each of the exercises you plan to do on your first day at the gym.

Wear workout clothes that you feel are both flattering and comfortable.

Pick a gym that is known for being more low key as opposed to a “meat market” or a “sceney gym.”

If going to the gym is too anxiety provoking, you can try an online fitness platform such as www.vshred.com

My Skin Chafes almost Everywhere: My Butt Cheeks, Under My Arms, Inner Thighs, How Do I Reduce the Pain?

Skin-to-skin and skin-to-clothing rubbing can cause a red, raw rash that can bleed, sting, and cause pain during your post-workout shower. Moisture and salt on the body make it worse. Underarms, inner thighs, along with the bra line (women), and nipples (men) are vulnerable spots. Vince advises, “Wear moisture-wicking, seamless, tagless gear. The fit is important. Baggy shirts have excess material that can cause irritation; a too-snug sports bra can dig into skin. Apply Vaseline, sports lube, Band-Aids or Nip Guards before you run. And moisturize after you shower. Drier skin tends to chafe more.

Am I too overweight to work out?

Forget the fancy equipment, you don’t need anything to start. Keep it low impact and rest when you need to. For example, Vince suggests the following, “Jog for 30 seconds. It doesn’t matter if you have to walk for 5 minutes to get your breath back, just do it, then jog for another 30 seconds. Do that 3 times. Then when you’ve done that for a couple of days, jog for 10 more seconds each time. Then only take 4.5 minutes to get your breath back. And as you lower the rest time, repeat it 5 times instead of 3. Keeping the overall workout time at around 20 minutes total is fine.” If you haven’t exercised for a while, the body heat, breathlessness, and sore muscles can be off-putting, but those feelings quickly become more manageable. If you have any concerns about your health and ability to work out, always consult with your doctor first.

Vincent Seth Sant

Fitness Expert & Co-Founder V Shred

What Is Seasonal Eating?

The new year has passed and the days are getting longer in the Northern Hemisphere and shorter in the Southern.  Between cold temperatures and tremendous amounts of darkness, a diet filled with nutrients that aid our bodies is necessary.  The owner of NuYu Revolution, Susan Rappaport, didn’t start her fitness journey until she was 39 years old. She is a weight loss success story and credits her own struggle with obesity and dieting for her eventual foray into a life of fitness.

Susan notes that ‘Many of us have our go-to foods that we habitually choose to eat through the year, but our body’s nutritional needs do, in fact, change along with nature. Eating thoughtfully with the seasons will support our body’s health, energy, and can even heighten our spirits.’

She continues:

  • If we eat seasonally, consuming fruits and vegetables that nature has given us at that precise time, the result is said to be that we will feel better, more youthful, and have a stronger immune system.
  • Making food selections based on a spring, summer, fall, winter cycle, is believed to help keep the body in balance to avoid illness. 
  • Nature gives us what we need when we need it, so being mindful and selecting fresh and local fruits and vegetables is always a good choice. Seasonal food is fresher, tastier and more nutritious than food consumed out of season. Plus, it is less expensive, and supports the environment.
  • Foods grown closer to where we live are harvested at the peak of freshness, and are not forced to undergo unnatural preserving processes. A recent study found that direct-to-consumer producers used less pesticides and herbicides than conventional producers. Eating locally exposes us to many options we may not otherwise eat, which is good for our health by adding a variety of nutrients to our diets and enhances our ability to combat illness.

Like any diet change undertaking, don’t go crazy with it! There are great benefits, but if it becomes your law, you may lose sight of the benefits. If your doctor recommends that you eat more leafy greens, and kale or collards are out of season but available in your store, don’t pass them up just to “eat seasonally.” Being mindful of seasonal eating gives you a whole new perspective and puts you on a path of awareness. Do what you can, when you can, and the winds of seasonal change will likely blow you in the direction of all around better health, which is a welcome byproduct all year round!

Ideal Winter Vitamins & The Foods Where Can Find Them:

Vitamin A:

Supports our immune system functions to help ward off illness.

Can be found in:

Bell Pepper

Carrots

Collard Greens

Fish

Kale

Liver

Mustard Greens

Milk

Parsley

Pumpkin

Red Cabbage

Sweet Potato

Swiss Chard

Turnips

Spinach

Vitamin B:

Essential in nerve function, supports brain function and red blood cells.

Can be found in:

Avocados

Dates

Parsnip

Pear

Pineapple

Kale

Red Cabbage

Spinach

Swiss Chard

Turnips

Turnip Greens

Mustard Greens

Vitamin C:

Supports immune system and energy. Is an antioxidant, protects cells, improves iron absorption, promotes healthy teeth and gums, heals wounds, and strengthens the body to resist infection.

Can be found in:

Avocado

Bell Peppers

Broccoli

Brussel Sprouts

Cranberries

Grapefruit

Lemons

Mandarins

Oranges

Parsnip

Pears

Pineapple

Rutabagas

Turnips

Vitamin D:

Derived from both food and sunlight. Supports bone health, immune system, and calcium absorption. Helps keep bones strong and healthy.

Can be found in:

Kale

Seafood

Spinach

Swiss Chard

Turnip Greens

Mustard Greens

Vitamin E:

Antioxidant, protects cells, helps body process vitamin K more efficiently, and repairs muscle cells.

Can be found in:

Avocados

Certain Nuts and Seeds

Kale

Mustard Greens

Parsnip

Spinach

Swiss Chard

Turnip Greens

Vitamin K:

Supports the clotting of the blood and bone density. Protects against osteoporosis.

Can be found in:

Asparagus

Avocado

Broccoli

Kale

Nuts

Seeds

Pears

Spinach

Swiss Chard

Turnip Greens

Iron: Supports the oxygen being carried throughout the body, and promotes the making of red blood cells.

Can be found in:

Dark Chocolate

Dates

Legumes

Liver

Red Meat

Organ Meats

Nuts

Potatoes

Pumpkin

Quinoa

Seeds

Shellfish

Spinach

Squash

Tofu

Potassium: Decreases risk of stroke, lowers blood pressure, preserves muscle mass and bone density. Regulates fluid balance and controls the electrical activity of the heart and other muscles

Can be found in:

Apricots

Bananas

Broccoli

Dates

Grapefruit

Kiwi

Mushrooms

Oranges

Peas

Prunes

Raisins

Rutabagas

Spinach

Sweet Potatoes

Zinc:

Zinc supports our immune system and helps our body’s ability to ward off illness.

Can be found in:

Beans

Dairy

Eggs

Mustard Greens

Nuts

Oysters

Red Meat

Spinach

Swiss Chard

Turnip Greens

3 Transformation Tips From Gold’s Gym Fitness Influencer

1 Set Micro Goals: Break your large goals into smaller steps. If you’d ultimately like to lose 100 pounds, start 10. If you’d like to cut out sugar, cut it out at a few meals first. If you’d like to make it in the gym 5/6 days a week over the next year, focus on making it 5/6 a week for the next month. Not only do micro-goals make your larger goals more manageable, they also give you a psychological confidence boost by achieving them.

2 Don’t Over Complicate Things: There’s keto, cardio timing, CrossFit, paleo, HIIT, classes, Powerlifting, gluten free, bodybuilding, macro counting… there are a million different buzz words in the fitness industry. Keep it simple when you’re starting out.

3 Focus on the FOUR Pillars:  There are four pillars – nutrition, physical activity, sleep, and stress. Focus on eating a nutrient rich diet that puts you in a caloric deficit (and drinking about a gallon of water), moving more than you normally would through exercise or activity, getting better, longer sleeps, and making efforts to reduce your stress. As you move closer to your goals and get a handle on those four basic tenants, you can start to focus on other variables. Nail the basics.  THEN upgrade

Genetic Immunity Presents at First Russian-Chinese HIV Congress in Moscow

Peter Boros, Genetic Immunity’s President presented the Company’s pDNA-based platform technology and clinical trial data relating to HIV in front of an esteemed gathering of HIV experts.

As part of the presentation, Genetic Immunity announced the launch of a Phase III clinical trial for the company’s lead product candidate, a therapeutic HIV vaccine, to be conducted at the Moscow City Center for the Prevention and Control of AIDS, with the planned enrollment of up to 200 patients. Upon successful completion, Genetic Immunity plans to apply for marketing approval in the Commonwealth of Independent States (CIS) region.

“It was an honor to have been invited and to present in front of such a highly regarded group of HIV experts from Russia, China and the United States. I believe our presentation was well-received and we are all looking forward to a successful trial completion. If marketing approval is granted, our therapeutic HIV vaccine could introduce a paradigm shift in treating HIV,” stated Boros.

The DermaVir platform contains a novel plasmid DNA that encodes most HIV genes. The vaccine is administered topically using the DermaPrep medical device.

“Mr. Boros gave an excellent presentation about Genetic Immunity’s therapeutic vaccine platform with a special emphasis on the company’s HIV results to date. I look forward to completing the planned Phase III trial, and – upon a successful result – to treating patients with a very promising new vaccine product,” added Professor Alexey Mazus, Head of the Moscow City Center for the Prevention and Control of AIDS.