Posts tagged with "fitness"

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Tips on how women can develop Upper body Strength:

Grassroots Fitness Project has been promoting Women’s Strength for over a decade. Presently our most popular class is Women’s Strength which is a 6 week program that teaches all skill levels, fundamental lifting patterns of strength training in a supportive women’s only environment. Using Grassroots Fitness Project as a human performance laboratory we found that there are three main factors which affect developing upper body strength safely.

  1. Adequate levels of shoulder mobility
  2. Core strength and spinal stability.
  3. Developing a learner’s mentality.

Poor shoulder mobility is usually the issue when we hear, “Oh I tried fill in the blank training method, and it ruined my shoulders.” What is usually the case is participants enter these classes with less than optimal flexibility in the shoulders which reduces full ROM (Range of Motion). Loss of range of motion prevents optimal positioning and develops compensation patterns which forces stabilizing muscles to perform work as primary movers. An example of this would be over head presses. If the client lacks the ability to flex their shoulder 180 degrees which basically put; Bringing biceps to ears with shoulders blades retracted, the client will struggle to get the wrist, elbow, and shoulder aligned vertically. When this is the case clients tend to over work the rotator cuff tissues and/ or hyper extend at the low back to achieve vertical positioning of the arms. Poor shoulder mobility and flexibility= No Bueno
To assess shoulder mobility place your butt, head and entire spine onto wall with feet slightly ahead of you. With your arms starting at your side bring your knuckles to the wall above you whilst keeping your entire spine including the low back on the wall. If you are unable to get full shoulder flexion you should work on shoulder mobility first.

Core strength and spinal stability. Core strength begets increased spinal stability. Deeper than the muscles you want to see in the mirror are your deep core musculature comprised of the Transverse abdominus, Spinal erectors, Multifidus, Gluteals, Hip flexors, and Abdominus rectus.
Easiest assessment for adequate core strength is the prone bridge on your elbows for 60 seconds. Face down, on your elbows feet behind you. The body should be held in a straight line from shoulder to ankles. While in this position pull your belly button to your spine, attempt to tighten your quadriceps, buttocks, and activate your pelvic floor musculature “Kiegel” muscles. A one minute plank in good position is a good benchmark to use to assess core strength.

Developing the learners mentality allows all of the attendees to put down the preconceived expectations of performance, strength, and athleticism. We encourage people to embrace their ability level as a starting point to move forward from. The learners mind is about setting the goal around getting better at the respective skill, every workout. If we can get the client to focus on getting better given enough time becoming great is inevitable.

With all that said, we were inspired by Stan Leprotti’s La Sierra High School Warm-up from 1957 and tweaked it to meet the needs of our population. This is a great everyday workout, vacation workout, feeling lazy workout, I ain’t got time work out program that elicits flexibility, endurance and a ton of upper body strength. A version is posted HERE.

20 Jumping Jacks
5 Push-ups or Shoulder Taps
20 Alternating Windmills
5 Push-ups or Shoulder Taps
50 Side Straddle Hops
5 Push-ups or Shoulder Taps
50 Striders
5 Push-ups or Shoulder Taps
50 Toe Hops
5 Push-ups or Shoulder Taps
10 Squat thrusts
40 Mountain Climbers
5 Push-ups or Shoulder Taps

Lisa Novick Goldberg, The Apple and the Shady Tree, author, book, mental health, mental illness, family, mafia, Vaughn Lowery, 360 MAGAZINE, therapy

The Future of Sleep and How to Embrace it

Without a doubt, there are still plenty of people who advocate for the ’hustle’ way of life – a life fueled by caffeine and a couple of hours sleep each night, where you aim to do as much as you possibly can in as little time imaginable. But fortunately, there are also voices (getting louder by the week) who have begun to shift the focus towards rest and getting an actual good night’s sleep.

Sleep is one of the most underrated factors of health. It does wonders for the human body: it helps prevent illness by boosting the immune system and by keeping our hearts healthier, it keeps our brains working better, and it provides us with that much-needed energy and focus.

And as we are beginning to realize just how important (not to mention enjoyable) it is, the consumer-focused and technology-driven modern society has begun to make some significant advancements in the way we sleep.

Let’s explore where the future of sleep is heading, and how you can embrace it to your own benefit.

The sleep market is expanding

Three years ago, the sleep market in the US was estimated to be worth around $28.6 billion. It is also expected to grow another 5% each year in the next three years.

That fact alone is enough to tell you that sleep has a very bright future ahead. More and more companies are investing their time and resources into coming up with innovative and creative products, while customers embrace sleep as the next trend.

There is more choice available

While previously, you didn’t really think much about what you slept on and what kind of pillow you had – as long as it was comfortable enough – today you have practically unlimited choice.

Different companies focus on providing all kinds of different options that will fit into any lifestyle and preference: firmer mattresses, softer mattresses, mattresses made of different materials, and so on.

Finding the best mattress for your sleeping specific needs might take a bit of time, but with so many options at your disposal, it is certainly no longer mission impossible.

Make sure you test a couple of different models out before you make your final choice. After all, who knows what you actually like if you have only ever slept on one model.

Quality sleep is no longer out of reach

When shopping for a mattress a couple of decades ago, you had to go to your local department store and make your decision there. Today, you can order one from anywhere in the world and have it delivered straight to your bed.

This means that you are practically no longer limited by any means. True, shipping costs may be a factor to consider, but chances are you will be able to find a company that may not have a store near you, but that does home deliveries at a reasonable price. 

It’s no longer just about the bed

Sleeping is about more than just the bed you sleep on and the pillow you nest under your head every night.

You can now buy a sleep machine that not only emits different sounds (and lights), but that can also be hooked up to an app that tracks your sleep cycle and that will wake you up at the most opportune moment. There are aromatherapy products that will help you fall asleep more easily. There are meditation and sleep apps that will soothe you into a lull.

Not to mention, there are the temperature regulators, the innovative alarm clocks, the auto blinds that will wake you up with natural sunlight, and so on. The choices really are starting to look limitless.

Tailored to your needs

Finally, the future of sleep is all about personal choice and individual preferences. There is no longer just one option and one make available – of anything.

You can customize your pillows and mattresses and duvets and blankets in terms of fabric, size, color, pattern, and everything in between. 

If you have a non-standard sized bed, you can more easily than ever before find the sleep paraphernalia to go with it. If you are looking for a specific combination of colors (which previously meant you have to buy several sets of pillowcases), now you can buy them individually or in a set of your own design.

You can literally make your sleeping experience into anything you want it to be – and more.

Final thoughts

Sleep, one of the most important pillars of a healthy and happy life, finally seems to be getting the attention it deserves. With that attention comes the ability to customize, tailor, and shape your sleep experience whichever way you want to. Now, all that’s left to do is convince everyone else that sleep is not for the weak, or the wicked.

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Champion × Pac-Man

Champion® Athleticwear and Bandai Namco Entertainment are launching a limited-edition capsule collection, Champion X Pac-Man.
 
The brands have combined their most recognizable design elements for a unique aesthetic that reflects both Champion and Pac-Man’s signature styles across men’s and women’s crewnecks, hoodies, t-shirts, long sleeved shirts and joggers.  Principal silhouettes such as Reverse Weave® sweats will feature mixed logos and Pac-Man character designs. These new designs will be featured on gray, black, white and yellow product with pops of bold colors including red, royal blue and orange. 
 
Champion will be giving fans the opportunity to be the first to purchase and take home pieces from the collection with an ‘80’s themed event at the Champion Los Angeles store. There will be a large Pac-Man inflatable for selfies, Pac-Man cookies, live DJ spinning 80’s beats and in-store Pac-Man game tournament with winners receiving prizes. Giveaways with purchase will include Pac-Man stickers and USB drives.  And for guests that are looking to power-up like Pac-Man there will be a Japanese style hot dog bar with six sauces and seven toppings plus Moon Tea and Rose Lemonade, which will be served in keepsake glass bottles.
 
With Champion’s 100th anniversary in 2019 and Pac-Man commemorating its 40th anniversary in 2020, it’s the perfect time to come together for a celebratory partnership that brings nostalgic Pac-Man enthusiasts and younger brand fans together. Champion will be selling the collection exclusively at the brand’s six retail stores located in New York, Boston, Chicago, Philadelphia, Los Angeles and Las Vegas as well as on Champion.com.

WHEN:                       February 8th


                                   4pm – 7pm PST
WHERE:                   Champion Retail Store LA

Lokal Eatery and Bar, Jersey City, Vaughn Lowery, 360 MAGAZINE

Staying Healthy While Riding Your Motorcycle – Top Foods to Eat

If you’re an avid traveler and motorbiker, chances are that you’re spending most of the day in the saddle, wandering from one corner of the country to the other. While this lifestyle may suit you and your passions, most of the times you will find it hard balancing your body needs with the long rides. 

As much as you would enjoy the feeling of absolute freedom when the warm summer wind is blowing through your face going 60 mph, looking after your body needs is not a priority. 

Ask yourself this – how often do you stop to take a break and simply admire nature’s beauty? How often do you stop for a full meal or a quick snack when you start feeling hungry? How many times do you stop for bathroom breaks? And how much water do you drink when riding for more than 5-6 hours a day? 

Below you can find a list of foods that will boost your energy levels, help you focus better on the road, and keep you satiated without having too many calories. 

Maple syrup

Before any long ride, most nutritionists recommend having a rich meal without being too hefty. In other words, you should eat well, pack on proteins and carbs to boost your energy levels but don’t overdo it either.

Maple syrup is linked to a series of benefits during exercise, including maintaining blood fluid levels that prevent muscle cramping. This ingredient is rich in minerals (mainly sodium and potassium) and electrolytes, keeping you focused while riding. 

However, any excess sugars are bad for your health in the long term. Consumed in moderation, mainly before a long ride, in the morning, maple syrup can have a beneficial effect on your body. 

Fatty fish 

Counting for less than 1 gram of fat and more than 15 grams of protein per 100 grams serving (3.5 oz.), fatty fish is one of the healthiest food choices you can make before a long ride with your motorbike. 

Salmon, mackerel, tuna, sardines, but also crab meat are full of minerals and fatty acids, including omega-3 and omega-6 which have strong anti-inflammatory properties and speed up body tissue repair. Fatty fish prevents muscular cramps while boosting your energy levels thanks to the high amount of proteins contained. 

Fish meat also packs immunity-boosting minerals like copper, selenium, and zinc, meaning you will become stronger, healthier, and less likely to catch a cold from that strong wind. 

You may want to eat salmon, scallops, and crab meat for lunch, especially if you have a long road ahead. 

Real veggies 

If you don’t have much time to stop for a full meal while on the saddle, you will need to make the most out of your snacks. Make sure to pack real fruits and veggies with you for the ride to boost your energy levels and be packed with vitamins and minerals that can help you focus more and better on the road. 

Real veggies like celery, carrots, and bell peppers are the best options while on the road because they can last for days, even without refrigeration. They can be eaten raw, with only a dash of salt and pepper on top or by dipping them into hummus and butter for a snack rich in proteins and beneficial oils. 

But no matter what you eat, you always need to take enough time off to properly rest and hydrate. Make sure to also check your bike before any ride and make any necessary repairs by lifting your bike on a good jack, like the ones found on YoungChoppers.

Pirelli, Puma, 360 MAGAZINE

PUMA × PIRELLI

Sports company PUMA unleashes the Replicat-X 1.8 Pirelli, a new sneaker with a quick lacing system which is inspired by one of the most iconic turbo engines in motorsport shistory to take the track to the street.

The Replicat-X 1.8 Pirelli takes on the ferocity and form of a modern supercar, inspired by motorsports heritage, to transform it into the fastest footwear in the entire collection.

The build up upper offers more layering with a booty construction, which makes the Replicat-X 1.8 Pirelli comfortable for a stroll around the track. The body kit of the shoe features an “oversized” wraparound full rubber outsole with Pirelli’s unique CINTURATO Blue tread pattern used to generate maximum traction during wet races. This gives it a distinctive, racing-inspired look, sits low to the ground and has an even more comfortable molded sock liner.

A quick lacing system provides faster acceleration to kick off the day without worrying about tying your shoes. Fast as a super car, the upper features a perforated mash vamp, with lateral mesh panels for breathability, providing the perfect fit to own the road.

The PUMA Replicat-X 1.8 Pirelli will be available in stores right now in PUMA Black-Luminous Purple-Sunny Lime, PUMA White-Peacoat-Limepunch and Gray Violet-Sunny Lime-Palace Blue.

PUMA

PUMA is one of the world’s leading sports brands, designing, developing, selling and marketing footwear, apparel and accessories. For more than 70 years, PUMA has relentlessly pushed sport and culture forward by creating fast products for the world’s fastest athletes. PUMA offers performance and sport-inspired lifestyle products in categories such as Football, Running and Training, Basketball, Golf, and Motorsports. It collaborates with renowned designers and brands to bring sport influences into street culture and fashion. The PUMA Group owns the brands PUMA, Cobra Golf and stichd. The company distributes its products in more than 120 countries, employs more than 13,000 people worldwide, and is headquartered in Herzogenaurach/Germany.

PIRELLI

Pirelli was founded in 1872 and is now one of the world’s leading tire-makers, specializing exclusively in tires for cars, motorbikes and road bikes, as well as associated services. Pirelli enjoys a unique space in the High Value tire sector, thanks to products with advanced technological content, which have obtained more than 2700 homologations in partnership with the world’s most prestigious car manufacturers. Pirelli is constantly engaged in cutting-edge research and development, re-investing 6.1% of its High Value revenue, in order to maintain the highest levels of performance, safety, and environmental respect. Pirelli has been active in motorsports since 1907 and from 2011 has been exclusive supplier to the Formula 1 World Championship, recently renewing until 2023. Pirelli will also be exclusive supplier to the World Rally Championship from 2021 to 2024.

Buy HERE.

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Benefits of Stretching

By Dr. Peter Hinz

Stretching before you exercise has some great benefits, and is something you should be doing. Impatiently jumping into exercising without first stretching can cause pulled muscles, tendons, and ligaments. Stretching before you exercise will help you get the most out of your daily exercise routines.

There are different types of stretching that you can do before and after exercising. You can incorporate the different types or use just one type that suits you best. The different types of stretching are:

  • Dynamic: Stretching through movement, without bouncing.
  • Static: Stretching without any movement.
  • Passive: Using a partner, accessories, or gravity to stretch.
  • Active: Using a muscle group in opposition to stretch another.

1. Relieves Tight Muscles

Before you start a workout routine, your muscles can be tight and cold. Stretching before exercising is a good way to warm up and loosen the muscles. If you’re just starting an exercise routine, stretching can be difficult and even painful. But after weeks of stretching, you’re muscles will begin to stretch easier.

Exercising with tight muscles can lead to pulled muscles, which can stop your exercise routine for weeks. By stretching tight muscles, you are in a sense lengthening your muscles so they move easier and more freely.

2. Increase Blood Flow

Tight muscles can actually reduce the flow of blood they receive. Reduced blood flow in the muscles can cause a lack of oxygen and nutrients flowing to them.

Without enough oxygen, you could feel pain, aches, tightness, and tension in your muscles during your workout. This obviously will affect the quality of your workouts. Just 15 minutes of stretching before exercising will give your muscles plenty of blood flow and oxygen.

3. Stretching Prevents Injuries

The last thing you want to do is to pull a muscle, tear a ligament, or hurt a joint while working out. By loosening up the muscles and joints before a workout, you reduce your risk of injury.

Hold your stretch for 30 seconds if possible, and do not aim for pain. You can expect tension, but if there is pain, you should back off to where you do not feel the pain.

4. Longer Workouts

By stretching the muscles, tendons, and joints, you can have a longer workout before muscle fatigue sets in. If you have a sedate job and or lifestyle, the muscles are not used to stretching.

When the muscles and joints have not been used for hours, they tighten up, leading to tightness and pulled muscles. By stretching your body, you awaken the dormant areas of your body including the muscles and joints.

5. Stretching Increases Range of Motion

As your muscles get used to stretching they will also have an improved range of motion, which will help with all exercises. And it’s not only the muscles, but also the joints. Stretching joints will keep them from hurting and improve their range of motion.

Stretching the hip flexors is one of the most important stretches you can do. Our hips are involved in core exercises, weight lifting, and aerobic exercising. If the hip flexors are not sufficiently stretched, you can end up in pain long after a workout. One study found that both static and dynamic stretching can help increase the range of motion.

Stretching also helps your back, which is very susceptible to strain during exercising. Your back is involved in many movements during exercise, and it is imperative that you pay attention to your back when stretching.

6. Stretching Improves Balance

Not only can stretching improve your flexibility, but also your balance and posture. Balance is important during exercise and in everyday life, especially as we age. Static stretches like touching your toes are great for balance. Dynamic stretches like lunges can also improve your balance while building up your leg muscles.

Just like exercising with proper technique, it is important to stretch properly or you could pull a muscle. Pick five good stretches and do them every day, even on the days you are not going to work out. If you don’t stretch on a consistent basis, you could lose the benefits stretching provides.

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KOLLINS EZEKH

By Vaughn Lowery

Born in Russia and raised in Thailand, Kollins Ezekh has been a leader within the realm of fitness for 15+ years. He’s made brief appearances in Men’s Journal, Shape Magazine, Oxygen Magazine as well as Target. In addition, he has been interviewed on multiple networks: KTLA 5, Fox 11, ABC, Good Day LA and CBS.

Loads of celebrities have gravitated to this vegan trainer for a myriad of reasons. Handsome and ripped. He’s defied all of the myths with his plant-based chiselled physique. No wonder he has been tapped by Floyd Mayweather to help establish one of the fastest growing gym franchises in America. With him at the head, they’ve grown from one location to over a 100+ in just under a year.

As a personal life coach, Kollins is extremely competent and well-versed within his discipline. Charismatic yet informative, he constantly produces fitness content which people can indulge in while on the go. This Aries has fabricated results-driven regimens which make an impact on a person’s overall mental/health.

The future is exceedingly bright for this well-positioned member of an elite community of fitness gurus. While some of his counterparts tote around NASM certificates, he pushes an unprecedented work ethic which is unequaled by many.

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GOLDSHEEP × STAR WARS

GOLDSHEEP releases Star Wars-themed Athleisure collection 
 
California based lifestyle and fitness brand, GOLDSHEEP have collaborated with Lucasfilm on an exclusive athleisure collection just in time for the premiere of Star Wars: The Rise of Skywalker. 
 
Inspired by beloved characters from a galaxy far, far away, the collection is comprised of high-waisted moisture-wicking leggings, sports bras and fun bomber jackets. Founder Keri Wilson created the lifestyle brand with the vision of transferring art and unique graphics onto leggings and athletic separates. The Star Wars I Goldsheep 20-piece collection showcases bold, intergalactic prints that feature characters and iconography from across the Star Wars galaxy that include Yoda, Chewbacca, droids, lightsabers and the nefarious Death Star. Additionally, for the young Star Wars fans, GOLDSHEEP extended sizing for kiddos ranging from XXS-Large in select patterns of this limited-edition drop.
 
“This opportunity to work with Lucasfilm on a capsule collection means so much to me as a female business owner. Being that the last three films in the Skywalker saga are driven by a strong female lead, I was more than honored to create a rad collection where GOLDSHEEP followers could express their passion for the beloved brand. There are prints in the line for every Star Wars fan and I can’t wait to share them all!” – Keri Wilson, founder of GOLDSHEEP
 
Pieces will retail at $60 for a sports bra, $98 for leggings and $121 for jackets. The collection will be available to buy exclusively HERE on Dec 20th onward.

Kupah James, 360 MAGAZINE

Kupah James

Kupah James is a one-man movement of motivation. He brings raw, confident energy to almost everything he does. This biracial, Bostonian was born on September 20, 1982. He travels the nation as a celebrity DJ and a world-class fitness instructor. Wholeheartedly loves what he does, down to every last point. He has an insatiable desire to create a one-of-a-kind brand encouraging all to #MakeMoves! An entity which he defines as recognizing self-worth as well as possessing strong life goals.

Something you don’t know about Kupah James:  loves movies, animation (japanimation to be specific), candy, pop music and naps. Things he doesn’t like: tardiness, excuses and working out (yea I said it)! 

You can catch Kupah frequently spinning at 31TEN Lounge (Santa Monica), Skybar (Weho) and Liaison (Hollywood). Guestist is always open for his team #MakeMoves! 

Work out with Kupah at Equinox or Health House. See complete schedule HERE.

Music page is HERE.

For all things Kupah James go HERE.

*Photos by Roberto Matteo

HBO SPORTS, 360 MAGAZINE, BRYANT GUMBEL

REAL SPORTS W/ BRYANT GUMBEL

Real Sports probes the dangers of heat strokes in high school football.

Little has been reported on the large number of high school football players that have died from heat stroke. Since 1995, the easily treated condition has claimed nearly 50 lives nationwide. Soledad O’Brien probes the grave threat facing high school football players and examines why inexpensive, life-saving solutions to prevent these fatalities have been slow to be implemented.

Producer: Jake Rosenwasser

REAL SPORTS WITH BRYANT GUMBEL returns TONIGHT!

TUESDAY, AUGUST 20 AT 11:00 P.M. ET/PT EXCLUSIVELY ON HBO