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One of the most dangerous activities in your day could be lurking right below you. Studies across the board have shown that sitting for prolonged periods of time has proven negative effects. According to a recent study by the American Journal of Epidemiology, sitting more than six hours a day can raise your risk of death—even those who regularly exercise.
Though time spent sitting is usually an inevitable part of the day, learn to take important steps to minimize its burden on your body. Re-evaluate the time you spend on the couch, at a desk, or in the car, and learn to stand up for yourself.
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‘Bachelorette’ Ashley Hebert, featured on The Bachelor, and watched by nearly nine million people, shed 10 pounds for her upcoming wedding by dancing, eating properly, and attending BODYPUMP®. In the June 17 issue of Life & Style Magazine, Hebert reveals why she put the weight on in the first place, and what she did to lose it in time for her wedding to her new fiancé.
As she explains in the interview, Hebert used food as a coping mechanism to handle the stress of being on The Bachelor and her mixed feelings about Brad Womack, and quickly added 10 pounds to her five foot two physique—but promptly lost it again with a few critical changes to her lifestyle...
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Everyone has a Gateway Exercise which, once discovered, helps you gain physical strength and mental confidence, thereby allowing you to try other forms of exercise, even those outside your comfort zone. To uncover your GE, think back to your childhood. What activity was effortless, fun? Me, I loved riding my bike, it felt easy in a way running didn’t—after all, I was sitting down. Predictably then, indoor cycling is my GE, though I worked out unhappily for a decade before I realized it. Once I started group indoor cycling, it felt natural to branch out. Now I practice yoga, weight train, run and both teach Spinning and take classes.
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VITAMIN D
Every day your body is regenerating skin, bone and muscle cells. But, especially in the case of your bone health, it needs Vitamin D to do its job. Without the proper amounts, you could be putting yourself at risk.
What is Vitamin D and How Does it Help the Body?
Vitamin D is a fat-soluble vitamin, with its main role to help the body absorb calcium. It’s no wonder Vitamin D is largely considered by the medical community as one of the most important of the vitamins needed by your body every day. The problem, many people – especially middle-aged adults – may not realize their bones are growing weaker due to a deficiency in Vitamin D until it’s too late.
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Optimal posture is largely determined through length tension relationships amongst antagonistic muscle structures. Therefore, flexibility, a muscles ability to provide adequate range of motion, plays a integral role in maintaining alignment as well as performing functional day to day tasks. The effects of incorporating a flexibility program into an exercise routine are published and proven effective in increasing range of motion (2,3,4,5). One study found that static stretching of just 15 second durations proved to significantly improve balance through decreasing postural instability(1). The evidence behind flexibility improving postural stabilization and increasing range of motion is indisputable. However, the application of flexibility programs can be controversial. How should flexibility programs be integrated to an exercise program to provide maximal benefits?
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Combining the new, BOSU® Stax Elevation System with BOSU® Balance Trainers, also known as elevation training, enhances the ability to create and deliver programming for a variety of applications, and offers a new format for health club, athletic conditioning, and rehabilitation settings.
Plyometric training has long been established as a highly effective form of power training. It is used by many top athletes to reach peak physical condition. For health clubs without expensive and cumbersome plyometric boxes, the Stax Elevation System and Balance Trainers provide effective tools to introduce plyometric power training which is level-appropriate and progressive.
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By Paul Chek, Holistic Health Practitioner
The squat is one of the seven Primal Pattern® movements that I wrote about in the last issue. These are the seven most important movements that are the keys to optimal human function. The squat is an interesting movement, since many people are told by their doctors, physical therapists and even trainers that squatting is dangerous and should be avoided! Yet there are some real physiological consequences that must be faced when following such short-sighted advice.
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