Tuesday, February 27, 2024
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21 Songs to Power Your Morning Routine on Days When You’re Just Not Feeling It

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We all have days that just feel, well, damn hard. Sometimes you can pinpoint the cause—a poor night of sleep, work stress, knowing you’ve got a marathon of to-dos ahead—and sometimes you just don’t wanna. Of course, in an ideal world, we’d all be able to stay cozied up in bed watching a soothing show or reading a favorite book on the days we generally lack motivation. But unfortunately, that’s not always the case. 

So if you’ve recently found yourself dragging your feet to get out the door in the morning, or on your third cup of coffee by 10 a.m., this week’s playlist is for you. These upbeat songs are all intended to put some pep in your step and a smile on your face. While it’s not a workout playlist by name, you could certainly use this to power your morning cardio or strength routine just as easily.

Here you’ll find tracks from indie darlings Tegan and Sara, the 1975, and Bleachers, plus newer hits from Janelle Monáe, Taylor Swift, and Maggie Rogers. For a little extra delight, a few hip-hop tracks—“Sure Shot” by Beastie Boys and “Check the Rhime” by A Tribe Called Quest—also have a place on this list. Overall, it’s an eclectic mix, but one that we hope helps you to open your eyes a little wider, pull your shoulders down from your ears, puff up your chest, and know that you can handle whatever the day throws your way. 

Full playlist:

  1. “Sure Shot” by Beastie Boys
  2. “Want Want” by Maggie Rogers
  3. “S.O.B.” by Nathaniel Rateliff & The Night Sweats
  4. “Make Me Feel” by Janelle Monáe
  5. “What I Like About You” by The Romantics
  6. “Closer” by Tegan and Sara
  7. “TenTwentyTen” by Generationals
  8. “Check the Rhime” by A Tribe Called Quest
  9. “Keep a Secret” by Project Bongo
  10. “When I Dance With You” by The Pains of Being Pure at Heart
  11. “Saw Lightning” by Beck
  12. “Don’t Take the Money” by Bleachers
  13. “Chocolate” by The 1975
  14. “The Wire” by HAIM
  15. “I Want It All” by COIN
  16. “My Type” by Saint Motel
  17. “1901” by Phoenix
  18. “If You Wanna” by The Vaccines
  19. “Daylight” by Matt & Kim
  20. “Lavender Haze” by Taylor Swift
  21. “It Runs Through Me” by Tom Misch, De La Soul

Related:

Do Sore Muscles Equal a Good Workout?

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When you’re a fitness junkie, sore muscles may feel like a badge of honor. After all, when friends and co-workers ask why you groan every time you sit down, you get to tell them you crushed a tough HIIT session, or that you nailed a squat PR during leg day.

But aside from bragging rights, is it good to be sore after a workout?

 

What Causes Muscle Soreness After a Workout?

First, let’s cover what’s going on when your muscles get sore after exercise.

That achy, sometimes-painful sensation you feel in the 24 to 48 hours after an unfamiliar or especially tough workout is known as delayed onset muscle soreness, or DOMS. For a long time, researchers believed the phenomenon was a result of lactic acid and other waste-product build-up. Today, we know that DOMS is caused by muscle tissue damage.

“When you challenge your muscles during an intense workout, you create microscopic tears in the tissue,” says Trevor Thieme, C.S.C.S., BODi’s senior manager of fitness and nutrition content. This damage is a completely normal part of the adaptation process. “It’s triggers muscle growth and other training adaptations,” Thieme says.

When you work your muscles harder than usual (i.e. lift heavier weights, reduce rest periods, add new moves to your workouts, etc.) you accumulate enough of that microscopic damage to actually feel it.

“It’s not bad to be sore, and no one should fear being sore,” says Nikki Naab-Levy, an ACE certified group fitness instructor. “Essentially all this means is that you did something novel to your body, and this is your body’s response to it.”

 

Do Sore Muscles Indicate a Good Workout?

In a word: No.

“There’s no evidence to suggest any link between soreness and workout quality or effectiveness,” Thieme says. In fact, muscle soreness — especially the extreme variety — can limit your fitness and performance gains.

Think about it: If your muscles are so sore that you can’t perform your best (if at all) during your next workout, you won’t be able to realize the full benefits of that workout. For example, if you like to lift weights, excessive muscle soreness can make it hard to lift as heavy as usual, or to perform exercises through their full ranges of motion. And if you’re someone who enjoys HIIT, sore muscles will likely hinder you from achieving or maintaining the workout intensity you need optimize your fitness gains.

As Naab-Levy notes, having sore muscles doesn’t mean you’re becoming more fit, it just means you did something different or more challenging. So, don’t go chasing muscle soreness with every workout.

Instead of gauging the effectiveness of your workouts by how sore you are, look to other performance indicators. For example: Are you lifting more weight than before? Can you finish that HIIT circuit faster than your previous attempt? Did you run farther than you did last week?

 

How to Reduce Muscle Soreness

One of the best ways to relieve muscle soreness is to simply give yourself time to recover before exercising again. “If you give yourself adequate time to recover, you can make the most out of every single workout that you do,” Naab-Levy says.

The good news is it only takes one challenging workout for your body to “learn” how to be better prepared for next time, according to a study in Frontiers. When you do that workout again, you won’t be as sore as you were the first time around. You can also try stretching, foam rollinglow-intensity exercise (think: yoga, easy walking or jogging, Pilates), icing, and heat therapy to facilitate your recovery and reduce soreness.

DOMS typically lasts from three to five days. If you’re excessively sore for much longer than that, schedule an appointment with your doctor to make sure that you aren’t suffering from overtraining or that an underlying medical condition isn’t to blame.

3 Seated Core Exercises You Can Do at Your Desk

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In today’s fast-paced world, many of us spend a significant amount of time sitting on our daily commute to work, says Luis Ribeiro, consultant physiotherapist at Club Health. “This prolonged sitting can lead to various health issues, including poor posture, back pain, and reduced flexibility,” he says. However, there are simple seated core exercises you can do while riding in a train, bus, or car (as long as you aren’t driving) that can improve your physical well-being—same goes for while sitting at work. 

Lindy Royer, PT, physical therapist at Balanced Body, adds that “most people assume the core has something to do with the abdominals and are pretty vague about it beyond that, but the core is your whole trunk three-dimensionally from pelvis to shoulders, and includes the dozens of muscles of the trunk, as well as the bones these muscles attach to, primarily the pelvis, spine, and ribs.”

By incorporating the three seated core exercises below into your daily routine can help to improve your health.

3 seated core exercises that can improve your posture, back pain, and flexibility

1. Seated spinal twist

The seated spinal twist is an effective exercise for improving spinal mobility and reducing lower back pain by releasing tension in the lower back and hips.

Here’s how to do it: Sit up straight in your seat with your feet flat on the floor. Place your right hand on the outside of your left knee and press into it to gently twist your torso to the left. Hold the stretch for 10 to 15 seconds. Release and repeat on the other side

2. Seated leg raises

Seated leg raises are a great way to strengthen your core and improve circulation in your legs. 

Here’s how to do it: Sit up straight in your seat with your feet flat on the floor. Lift your right leg up, out in front of you. Hold the position for a few seconds before lowering your leg back down. Repeat with your left leg. Aim for 10 to 15 repetitions on each leg.

3. Seated shoulder blade squeeze

The seated shoulder blade squeeze is an excellent exercise for improving posture and reducing tension in the neck and shoulders.

Here’s how to do it: Sit up straight in your seat with your feet flat on the floor. Squeeze your shoulder blades together, imagining you are holding a pencil between them.
Hold the squeeze for five seconds before releasing. Repeat for 10 to 15 repetitions.

Incorporating these exercises into your daily routine can help to prevent health issues caused by prolonged sitting and improve your overall physical fitness,” says Riberio. Ideally, aim to do them at least once per day, but the more frequently you can incorporate them into your commute or time at your desk, the better you’ll feel. 

The Stoltman Brothers Tips To Train Strongman Style

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When my editor explained that there was an assignment with my name on it—just down the road, nonetheless—which would require me to ditch the keyboard and work out with two of the world’s strongest men, the Stoltman brothers: Luke and Tom Stoltman, I leapt at the chance perhaps fortunately without any consideration at all.

I was more than eager, because I know that it’s these kinds of crazy experiences that remind a 40-cough-something-year-old writer like me that there’s no substitute for getting out of your comfort zone and learning from the best. So, with a desire to hang out with the legendary Scottish behemoths without completely embarrassing myself, I headed to a gym in Twickenham, London, all in the name of a great story.

Luckily, this proved to be a life changing encounter and what I learned could very well change your life too.

First of all, you don’t have to be one of the world’s strongest men to train in the strong man style. While Luke Stoltman is a five-time winner of Scotland’s Strongest Man and the 2021 European Strongest Man, and his younger brother Tom Stoltman has been recognized as the World’s Strongest Man for the last two years, I’m pleased to say that the guys offered no ego when putting me through one of their grueling workouts. In fact, both men believe that training ‘strongman’ is beneficial for everyone, since it is predominantly about building mobility and explosive power, and this is something that we could all use—at any age.

M&F writer Scott Falstead flexing with strongmen competitors Luke and Tom Stoltman

Strongman Style Training Is Suitable for Anyone

As a former semi-professional-wrestler-turned-content provider, it turns out that my days of grunting and groaning are not quite behind me, as I found out here. Strength training often involves the activation of all the major muscle groups, including the chest, back, shoulders, arms, legs and core. It’s intense, but one of the key benefits of this type of full-body session is that it increases your overall fitness levels. Not only can this style of workout lead to better flexibility, but it also burns a ton of calories along the way. It’s not just for beefy blokes like the Stoltman’s either, with studies confirming that full-body training is just as valuable to the fairer sex; reducing the risk of chronic diseases such as diabetes, heart disease and certain types of cancer.

The next thing you need to understand about this kind of workout is that flimsy equipment that buckles under pressure just won’t do. Thankfully, observing our workout at St. Mary’s Gym in Twickenham was the CEO of Primal Strength, Steven Rinaldi. He was a rugby player and bodybuilder before throwing his hat into the area of gym supply and now his Primal Strength Brand counts JD Gyms and UFC Gyms as just some of his clients. St Mary’s Gym is fully kitted out by Primal Strength too, and the Stoltman’s are also big fans of the brand.

“I think, when you look at products now, and we’re supplying to guys like the Stoltman’s, the product has to be suitable even at 450kg,” says Steven. Of course, there’s no chance of me ever reaching those dizzying heights, but I did hit several personal records on the day.

Here’s how the workout went down, and what I learned.

The Stoltman Brothers’ Strongman Workout

The Farmer’s Walk

Interviewing elite athletes and ripped celebrities is a great motivator, and so I try to hit the gym five times per week. I’m far from where I want to be physique, or fitness wise, but I came into this workout with a relatively good level of fitness and despite how intimidating the farmers walk might look at first, it realty is an exercise that the vast majority of people can do.

I was tasked with four rounds of farmer’s walks, beginning with a low weight and then (a bit too trustingly) I allowed the brothers to ramp-up the weight with each subsequent round. Starting light and working your way up means that you can find your own sweet spot. The farmers walk should be challenging, but not painful. As a fan of the trap bar deadlift, I found the farmers walk to be a great exercise, and I’ll be adding it to my regular routine.

Tom was keen to point out that as you turn to face the other direction, you begin to sway to the side as the weight increases, and I definitely felt that! The official World’s Strongest Man also advised me to take great care of my grip so as not to drop the bar as I walked. Luke explained that in competition, the Stoltman brothers have been lifting upwards of 400kg/ 881.8 pounds, uphill! While such weight will forever be out of my reach, I was ecstatic to watch our video footage back and find that I’d hit a new PR of 130kg / 286.6 pounds.

Single-arm Jerk

As someone who has been raising a dumbbell for more than 25 years, I’d never attempted a single-arm jerk before this particular workout. Therefore, any lift became a PR! While many dumbbell movements are about isolating muscles such as the biceps, or triceps, the jerk requires the whole body.

I was able to lift the lighter weights without nailing the proper technique, but the jerk is all about positioning and explosive power in order to make proper progress. The first step is to get the dumbbell into a snug position on your shoulder before thrusting up with your whole body. That means the legs and core will be working before you even engage your arms. In the early stages, I was able to lift without working my legs, but as we increased the load, the only way to move the dumbbell skywards was to really push the feet down and bring the knees up, while launching the arms upward. After some trial and error, I was pleased to hit 35kg/ 77 pounds here. In fact, I thew myself into that last jerk so much that on the way back down, the momentum took me for a little jog, much to our amusement!

Primal Strength Curved Treadmill

The Primal Strength Curved Treadmill is ideal for internal training and sprints. It’s also perfect for strongmen like Luke and Tom Stoltman, since they use it to condition themselves for pulling and pushing loads, like a tractor! The Stoltman brothers put me through three rounds of 30 seconds on and then 30 seconds off. And, while the Primal Strength Curved Treadmill already has its own heavy duty resistance settings, the man-mountains decided to add a little more friction for good measure, in the form of their gigantic feet! While the boys had some great fun at my expense (I thought the machine was broken!) they did point out that the proper technique with this kind of movement is to push down with the toes and drive them into the ground. Lessons learned.

Overhead Push Press

As a regular with the overhead press, I was once again out of my element here with the push press. Having always practiced more of a strict press that doesn’t engage the lower body as much, I was shown how to raise more weight by lifting off with my feet and exploding upwards. In Luke’s demonstration of the move, he was on tiptoes during the final stages of his ascent. After some practice, I was able to replicate the movement, albeit with a bit more work needed with explosiveness. Still, I racked up a PR of 45kg/99.2 pounds. “Nice,” said Luke. “Good,” said Tom. Is there anything more inspiring than receiving encouraging comments from those that are leagues ahead of you!?

The Finisher: Single Arm Jerk Challenge

For the finisher, it was back to the single-arm jerk to test what I had learned in terms of engaging my legs and core, and generating some explosive power. Four dumbbells of increasing weight were laid out side by side in front of me, with the object of the challenge being to lift each weight consecutively. The Stoltman brothers pointed out that there was no race here, but instead to concentrate on great form in order to complete the objective.

As the Stoltman brothers looked on with words of encouragement, I made my way through each weight until I got to my earlier PR of 35kg/ 77 pounds. Would I hit it after taxing my body so much since that very first round? I took my time to give myself every chance, and with a deep breath I gave it my all, just about nailing it! “Easy,” said Luke. Well, I wouldn’t go that far! Still, I was walking on air for the rest of the day.

With sweat running down my face from an awesome workout, I learned that was is important here really isn’t just the numbers on the plates. What matters is that having trained since my teens, I hurled myself into something new in my 40s, with two guys that are at the top of their game lifting me up with their infectious positivity. You can’t underestimate the extra progress you will make if you get the right encouragement!

Also of note here, is just how much you might change your own life, and outlook on fitness, by training in the “strongman style.” You really don’t have to pull a tractor uphill, like the Stoltman’s to get involved. There’s a great deal of self-esteem to be amassed from breaking personal records and that shouldn’t be understated, but this style of training is also great way to shake up your routine. Moves such as the single arm jerk, and overhead push press are less about isolating the arms and more about building on your body’s own functional movement. You’ll engage your core without ever doing a single sit-up! Finally, strongman training is just simply more fun, meaning that you will get a buzz out of trying something new.

How Long Does It Take to Reverse Fatty Liver?

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Fatty liver is a condition that occurs when too much fat builds up in the liver cells. It can lead to the liver becoming enlarged and swollen. In severe cases, fatty liver can lead to liver cirrhosis and failure. Luckily, fatty liver is reversible.

One of the most praised qualities of the liver is its ability to heal and recover from diseases. You may even wholly reverse fatty liver with early diagnosis and timely treatment. However, the type of fatty liver you’re suffering from can determine how long it may take to reverse the disease.

There are two types of fatty liver conditions, alcoholic and non-alcoholic, that show different healing timelines and treatment protocols.

Fatty Liver Disease: An Overview

Most people with a fatty liver are unaware of their liver problem due to the vague and non-specific symptoms, especially during the early stages. Therefore, determining the type and underlying cause of your fatty liver disease is the first step in the reversal process.

Alcoholic Fatty Liver Disease (ALD)

As the name suggests, chronic alcohol consumption or alcohol abuse leads to alcoholic fatty liver disease. Since your liver and kidneys are your body’s primary detoxifying systems, they take the most hit from alcohol dependence.

In addition, long-term alcohol consumption weakens liver cells, which causes extensive inflammation and impairs the liver’s ability to function normally.

ALD can cause nausea, vomiting, fever, jaundice, abdominal discomfort, and alcoholic cirrhosis. Cirrhosis is the accumulation of liver fibrosis, or scar tissue, which ultimately results in liver failure that can be fatal. A person has a higher chance of recovery in each stage if they refrain from drinking alcohol.

WEIGHT LOSS SUCCESS STORY – How Preeti Singh Lost 7 Kgs in 12 Months

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Non-Alcoholic Fatty Liver Disease (NAFLD)

A more comprehensive range of factors, like fatty buildup from a poor diet, inactivity, genetic susceptibility, or health disorders connected to metabolic syndrome like obesity and type 2 diabetes, can contribute to non-alcoholic fatty liver disease.

It can be challenging to reverse non-alcoholic fatty liver disease since there are many potential reasons, with no one more or less relevant than the others. However, patients with NAFLD must reduce their general body weight, eliminate excess body fat, and enhance their insulin sensitivity and blood sugar regulation. 

The most extreme variation of NAFLD is non-alcoholic steatohepatitis or NASH. Like an alcoholic fatty liver disease, NASH increases the risk of fatality by exposing one to cardiovascular diseases and develops into fibrosis (liver tissue scarring), cirrhosis, liver cancer, or liver failure. It can also cause early death if one fails to receive a timely liver transplant. 

How Long Does It Take to Reverse Fatty Liver Disease?

How long it takes for a compromised liver to return to normal depends on your condition, diet, adherence to treatment, age, and genetics. However, on an average, it is possible to reverse fatty liver in as little as six weeks. Sometimes, an otherwise healthy person can attain a complete reversal of fatty liver in under two months.

Alcoholic hepatitis progressed from alcoholic fatty liver disease is reversible, but there are chances of leftover damage. The recovery period will depend on the severity of your alcohol dependence.

It will take at least six months of alcohol abstinence to recover. Sometimes, a liver transplant is necessary to reverse or treat the disease effectively. In other cases, anti-inflammatory medications, steroids, and cholesterol medication can help reverse the effects in about nine months to 1 year. 

The HealthifyMe Note

The recovery timeline depends on the kind of fatty liver disease you have, the stage, and whether or not you suffer from any other health conditions. An average period of 6 weeks to 2 months is an expected timeframe to recover from fatty liver disease. However, lifelong adherence to particular diet and lifestyle changes may be necessary to prevent relapse. However, ensure that you plan these sits under the supervision of a qualified dietitian.

Ways to Reverse Fatty Liver

Diet

The fatty liver diet eliminates refined carbohydrates, artificial flavours, and processed sweeteners like fructose. Instead, it favours a diet low in carbohydrates made up of foods like whole grains, fruits, and vegetables, as well as fish, nuts, and seeds that consist of omega-3 fatty acids that assist you in controlling levels of inflammation. Abstaining from consuming alcohol is also crucial in reversing alcohol-induced fatty liver disease. 

Medication

There are no medicines prescribed particularly to treat NAFLD. However, your doctor may suggest some drugs and supplements based on your medical conditions. For prevention against hepatitis A and B, which might harm your liver, you might require vaccinations. Additionally, it’s critical to receive an annual flu shot.

Natural supplements may be better than medicines that increase the burden on the liver when treating fatty liver, but be sure to see your doctor before taking any new supplement. You can take amino acids, turmeric, milk thistle, and vitamin E.

Rest

Studies show that stress worsens inflammation in the body resulting in increased adverse effects of fatty liver. Rest involves obtaining regular, high-quality sleep and prioritising stress-relieving activities, such as yoga in the morning, watching movies with friends or doing fun things with your kids on the weekends.

Taking charge of your schedule to make time for relaxing activities can help lessen inflammation in the body just as much as taking supplements or medications. 

Conclusion

Reversing fatty liver disease before it results in chronic and irreparable liver damage could prevent fatal health events. Remember that a complete reversal of fatty liver disease for an otherwise healthy person falls between six weeks to two months. 

Maintaining a healthy liver is crucial even if you do not currently experience issues with liver function. A healthier lifestyle will not only help you lose weight from your liver, but it will also enhance your general well-being. In addition, it may minimise the risk of developing fatty liver and other obesity-related diseases.

Ben Greenfield’s Weekly Roundup: March 3

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Welcome to Ben Greenfield’s Weekly Roundup and Cool New Discoveries!

Ben Greenfield’s discoveries, from the latest news on the fronts of fitness, nutrition, health, wellness, biohacking, and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with giveaways, discounts, and more!

Special Announcement: You can expect the Weekly Roundup to be delivered to your inbox on Thursdays (instead of Fridays) moving forward.


My Latest Fascinating Discoveries: Cool New Things I’m Trying, Books I’m Reading, And More!

Something I’ve Called The “Best Stress Biohack That Exists” Is Now Even More Effective & Affordable

Since the dawn of mankind, humans have discovered and developed various ways to manage their mental state.

Today, if you want more energy you can drink a coffee, a Red Bull, a Monster energy drink, or more; if you want to feel sedated you can drink alcohol; if you want to escape your problems, you can use recreational drugs; if you don’t want to feel depressed, you can take anti-depressants; if you don’t want to feel anxious, you can take anti-anxiety drugs; or if you are having difficulty falling asleep, you can take sleeping pills.

While those substances may be effective in the short term, the long-term side effects can be pretty damaging. Now, I am not opposed to leaning on tools and tactics to shift my mood. Like most people, I don’t enjoy feeling tired, depressed, or stressed. Thankfully, I’ve found ways to effectively manage my mental state naturally.

In this podcast episode with Jim Poole, the founder of NuCalm, I talk about how the NuCalm device is one of the few things that I own that I consider to be “non-negotiable” in my daily routine. (And in fact, that was my second episode with Jim – you can listen to the first one here.)

The NuCalm is a next-level cranial electrotherapy stimulation device that uses both a relaxation cream and mild stimulation to help your brain interrupt the adrenaline and cortisol release by mimicking what naturally occurs in your brain right before you sleep. The team at NuCalm has spent the past 14 years testing, clinically proving, refining, and simplifying complex neuroscience to produce an easy-to-use, safe, effective, and reliable platform that brings you quick relief.

Earlier this month, the team introduced its newest model and app called NuCalm 3.0, which showcases a variety of new features:

  • More affordable – as low as 50 cents per day.
  • Easier to use – all you need is a mobile device and headphones.
  • More flexible – you can purchase any channel (Rescue, FlowState, PowerNap, Focus, Ignite, DeepSleep) you like on a monthly basis.
  • Available for immediate use – once you purchase a subscription, you can download the mobile app and use it immediately.

As you may imagine, I don’t call something the “best stress biohack that exists” lightly, so if you’re ready to put down your substances, I highly recommend looking into NuCalm.

Click here to learn more about the newest edition of NuCalm (and get 65% off the first month of any new monthly subscription OR 25% off any annual subscription.)

My New Parenting Book Is Officially Available Now!

Whew, I’m a bit exhausted.

After two years of interviewing some of the top parents on the planet…

…. from crazy macho Alpha dads like the controversial “Liver King” and Spartan race founder Joe DeSena…

…to peaceful backwoods, unschooling, off-grid gardeners, and homemakers (including my children’s wilderness survival instructors and my own wife Jessa)…

…to outside-the-box thinking fitness icons like Kelly and Juliet Starrett, Paul Chek, and the Vega “Fat Fueled Family”…

…to a host of other entrepreneurs, billionaires, single moms, and dads, my own dear parents, pastors, education experts, legacy builders, wealth managers, and many others who have created impactful, happy, and resilient children…

…I’ve finally put the finishing touches on a 600+ page parenting book that is the most comprehensive parenting book that exists. It’s like the blueprint for raising a human.

It’s called Boundless Parenting: Tools, Tactics & Habits of Great Parents, and it’s kind of like Tim Ferriss’s Tools of Titans or Tribe of Mentors, but for parenting. In other words, this is a book that takes the best of the best of raising babies, children, and teenagers, decoding discipline, planning education, creating legacy, meaning and purpose, diet, nutrition, fitness, tackling the in-and-out daily nitty-gritty of being a successful parent with practical tips from the trenches and tons more.

Basically, it’s the book I wish I had existed when I first became a parent, and thank goodness, Boundless Parenting is now officially done and has been unleashed on the world.

This book has been a labor of love, and I’m beyond excited to see it finally come to fruition.

You can pick up a copy of my brand-new parenting book here. And if you like it, I would love to hear your review on Amazon.

Join Me For Dinner In Sedona, AZ

I’ll make this quick.

I want to personally invite you to an intimate VIP dinner experience with my family and me in beautiful Sedona, Arizona.

I’ll be in AZ during that time presenting as a keynote speaker at the Breath, Body & Beyond ‘Shine’ event from March 10th to the 12th, and I’d love to see you there for my formal dinner on the 11th. At this dinner, you’ll be presented with a magnificent and delicious home-style dinner personally prepared by the entire Greenfield family, a free signed copy of Boundless Cookbook, a personalized Q&A with me, and entertainment by local vocal artist and my younger sister, Aengel Greenfield.

This dinner is directly supported by the Shine event so huge thanks to their team for hosting my VIP dinner experience. Plus, a shoutout to some of the event sponsors for helping to make this possible:

Click here to reserve your ticket for my dinner—I can’t wait to see you there!

A Quick Little “By The Way”…I’m Hiring

That’s right: I’m hiring!

I’m currently on the hunt for a superstar part-time Editorial Assistant to join our team at Ben Greenfield Life. Click here to learn more and apply if you’re interested!


Podcasts I Recorded This Week:

How To Fix Your Feet, Eyes & Jaw (& Why You Should!): The Mind-Blowing Science of Posture and Its Implications For Your Health With Annette Verpillot.

This episode was brought to you by Timeline Nutrition (code BEN), Organifi Green Juice, Naboso (code BEN), Mobility Wall (code GREENFIELD), BGL CAREERS, and Boundless Parenting

 

The New Darlings Of The Anti-Aging Industry & The Russian’s Secret Age Reversal Weapon: Peptide Bioregulators With Phil Micans.

This episode was brought to you by Ultimate Longevity, Vuori, BiOptimizers (Magnesium Breakthrough), HVMN (code BENG20), Kion Aminos, BGL Careers, and Shine Sedona.

 


Ben Greenfield’s VIP Text Club: To receive exclusive texts from Ben Greenfield, text the word “FITNESS” to 411247 (within the U.S. only).


Articles I Published This Week:

My full article feed and all past archives of my articles are here if you want to check out past articles.


Product Of The Week:

::: My Go-To Hack For Enjoying Gluten (And Save 10%):::

I may be a biohacker, but I love gluten-packed food like bread and pasta.

However, with glyphosate exposure from pesticides and herbicides, stress, leaky gut, and other modern challenges, gluten has become a bigger issue than ever before in human history. 

Gluten Guardian is one of my favorite supplements because it allows me to enjoy gluten-containing foods without negative consequences. A blend of six plant-based proteolytic enzymes, it includes Peptidase DPP IV, a potent gluten-digesting enzyme that has been clinically proven to break down gluten. Gluten Guardian also contains three enzymes that break down starches and sugars, making it specifically designed to support digestive issues related to gluten and casein found in wheat and dairy.

Finally, AstraZyme – a proprietary blend of plant-based proteases, Panax ginseng, and Astragalus – helps improve amino acid and peptide absorption at the cellular level. By converting gluten and casein into amino acids that your body can use, Gluten Guardian helps minimize immune responses to incompletely digested gluten and casein.

If you’re someone who enjoys bread, pasta, or any gluten-containing foods, I highly recommend giving Gluten Guardian a try. It’s a simple yet effective way to biohack your digestion and improve your overall health.

No need to thank me—click here to experience the benefits yourself (and save 10% when you use code BEN10).


Upcoming Events:

Shine Event / VIP Dinner: March 10th – March 12th

I want to personally invite you to an intimate VIP dinner experience with my family and I in beautiful Sedona, Arizona. I’ll be in AZ during that time presenting as a keynote speaker at the Breath, Body & Beyond ‘Shine’ event from March 10th to the 12th, and I’d love to see you there for my formal dinner on the 11th. At this dinner, you’ll be presented with an exquisite home-style dinner personally prepared by the entire Greenfield family, a free signed copy of Boundless Cookbook, a personalized Q&A with me, and entertainment by local vocal artist and my younger sister, Aengel Greenfield. Learn more here.

Health Optimisation Summit: Jun 17th – 18th, 2023

Don’t miss the opportunity to join me at The Health Optimisation Summit in London! This is your chance to be part of a community of 2,500 like-minded people and learn from world-leading health speakers. You’ll be able to fast-track your health journey, discover cutting-edge secrets and hacks, explore the latest tech and gadgets, and find the cleanest and healthiest supplements and nutrient-dense foods. Don’t miss out on this incredible experience! Learn more here.

Keep up on Ben’s LIVE appearances by following bengreenfieldfitness.com/calendar!


Kion Product Of The Week: Brand New Kion Protein Bar

You know I’m a huge fan of Kion.

They combine the cleanest natural ingredients into complementing supplements (and foods!) that help you unlock your body’s natural energy.

And their new Chocolate Crunch Protein Bar is out of this world delicious.

Not only that but it is made with only real, whole-food ingredients—giving it balanced macronutrients for clean, stable energy.

The Chocolate Crunch Protein Bar’s complex flavors and texture come from real, natural, whole-food ingredients such as…

  • Organic almonds
  • Organic cocoa nibs
  • Organic chia seeds
  • Organic coconut, and
  • Organic honey

And it contains 11 grams of satiating protein from grass-fed whey protein isolate to support your active lifestyle.

Click here to try it. I promise you, you’re going to love this new Protein Bar from Kion!


Asking A Quick Favor About My New Book Endure: Tools, Tactics & Habits For Spiritual Stamina

I just wanted to quickly thank all of you who ordered a copy of my new book, Endure: Tools, Tactics & Habits for Spiritual Stamina.

This book was written and inspired by my own personal temptations, struggles, and failures, and informed by what I’ve studied and learned along the way.

It’s my deepest wish and prayer that it touches your life and gives you the tools and tactics you need to build your own spiritual stamina, strap on your sword, trust God and experience the peace, love, and joy of His creation.

If Endure does make even the smallest impact on your life, I would love it if you could help me spread the word far and wide, by:

Thanks again for all your support!

With gratitude,

Ben Greenfield

P.S. I can also give special discounts for bulk purchases of my books. So, if you would like to use them for a Bible study or a book club, please email [email protected], and my team will get you set up.


This Week’s Most Popular Instagram Post:

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Cheers,

Ben

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11 Simple Slow Cooker Healthy Recipes

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7 Signs of Overtraining – VASA Fitness

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You’re probably in tune with your body if you’ve consistently been training hard for several months or years and know when to push harder or pull back. However, there are many signs of overtraining all fitness junkies should be aware of to ensure they can continue to train at a high level for long periods of time.  

There are two levels of too much activity: overreaching and overtraining. These two levels of doing too much occur when intensity, duration, frequency of training, or any combination of these components exceed someone’s ability to recover and adapt, typically leading to decreases in performance and lifestyle disruptions. 

Overreaching is the short-term decrease in physical performance and usually takes a few of rest days to return to previous levels. An example is training the squat strenuously and failing to achieve any increases in strength after your training cycle is complete. Adequate recovery allows the body to adapt to training without chronic fatigue getting in the way, so with proper rest and recovery, squat load should increase at the onset of the next training cycle. 

Overtraining is similar to overreaching, but the outcome is far less desirable and full recovery takes much longer. Overtraining syndrome occurs when intensity, duration, or training frequency is too much for the body to recover from for months. Unless addressed with recovery techniques, nutrition, and sleep interventions, it could take months to bounce back from overtraining syndrome.  

 

 

Both overreaching and overtraining can occur due to high volumes of strength and aerobic training, or a combination of the two. Here are some warning signs that could indicate overtraining:  

  1. Constantly feeling tired even after seven to eight hours of sleep 
  2. Loss of enthusiasm for training, like dreading the next workout or activities not related to fitness that are usually enjoyable 
  3. Feelings of soreness, heaviness, or stiffness after workouts of all intensity levels, from easy to very difficult 
  4. Inability to relax and impaired sleep 
  5. Digestive issues, like loss of appetite, increase in thirst, or trouble going to the bathroom 
  6. Getting sick a lot 
  7. Increases in resting heart rate or blood pressure 

 

The body does need to be challenged to create positive change, but the critical variable in that change is allowing for enough recovery between hard workouts. The body can’t repair itself without rest and will eventually break down.  

 

 

If you are experiencing some of these symptoms of overtraining, consider taking a break from workouts or decreasing the intensity, duration, or frequency by half or more until the symptoms go away. Light activities like walking, stretching, or yoga allow your body to move without the stresses of a usual workout.  

 VASA Fitness offers Personal Training if you have more questions or want to change your fitness routines. Our trainers establish your fitness baseline, build programs to meet your needs, and help you reach your goals. Learn more at vasafitness.com 

Run Better With These 11 Features

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What is the difference between a good run and a great run? It is in the details. And that’s why we’re constantly editing the details of our adidas Running app. In this blog post, we share the coolest features on the app, including what’s fresh. 

Table of Contents

1. Cardio Activities

Don’t be fooled by the name: adidas Running is about more than the daily jog! Our list of trackable fitness activities includes:

  • Running 
  • Hiking
  • Mountain biking
  • Road biking
  • Spinning

We recognize that you’re a multi-passionate fitness enthusiast and want to support you every step (or pedal) along your fitness journey.

2. Challenges and Virtual Races

We created the adidas Running app because we love running. Still, sometimes we need an extra push to tie our laces and hit the road. 

That’s why we host regular running challenges in the adidas Running app. Challenges are competitions with a specific mission over a certain timeframe. The themes and descriptions of the runs vary. Every running challenge is suitable for all levels of runners

How To Find A Challenge

See which challenges are currently open for registration by finding the Progress tab in your adidas Running app, then choosing Community.

Once you’ve joined, activities that comply with the challenge rules will be automatically linked and count towards the challenge. Track your performance and compare it to other users on the leaderboard!

Running Pals

Enthusiasm is contagious — invite friends to participate in challenges with you! It’s not about competition; it’s about healthy camaraderie.

3. Badges for Completed Races and Challenges

Show off your achievements! You can earn badges for virtual races and selected challenges. Your badge will appear on your profile. Races are completed by using the app or compatible device to track a single run that meets the distance goal. Complete a challenge by meeting a distance or duration goal.

4. Shoe Tracking

The way shoes fit changes with time and wear. Improperly fitting shoes can lead to shin splints and other sports injuries. Therefore, it’s a good idea to track how far you’ve run in them, so you know when it’s time to retire them

You can load your running shoes into your adidas Running profile and note which shoes you run in. The app tracks how many kilometers or miles they’ve covered overall. Then, the app lets you know when it’s time to start thinking about getting a new pair. You will get stats on the number of runs, average pace, and elevation changes you’ve accomplished in your shoes. You can even use this feature to determine which pair of shoes make you run fastest! #lifehack

How To Add Your First Shoe

Begin your first run. When complete, hit Finish. A window appears, prompting you to take a photo of your run, choose an emoji to describe your post-run feelings, and an icon asking you to add your first shoe.

5. Live Cheering

Go! Go! Go! One of the coolest features of adidas Running is the Live Cheering function. Cheering allows your in-app friends to track your route and encourage you in live time. Link your app with your headphones to listen to the “whoop-whoops!” when they happen.

Sharing is caring: return the motivation by cheering for others when you see them logging miles, too!

How To Enable Live Cheering

You can enable or disable live cheering on every run. Tap on the Activity Lightning Rod. Next to the Start Running bar, choose the Settings gear icon. Toggle the Live Tracking function off (to the left) or on (to the right). The bar is green when LIVE Tracking is on; it’s grey when turned off.

Note: the Live Cheering function will only broadcast your location if enabled. For added safety, there is a slight delay in the broadcast.

6. Vocal Running Coach

Gone are the days of stopping mid-run to check your miles and pace. The adidas Running app Live Coach gives you verbal updates about distance, speed, and calories burned. Not only does the Live Coach helps you stay on course, but it’s also encouraging to remember how far you’ve come!

Like Live Cheering, the Vocal Running Coach only speaks if you enable the feature. 

How To Enable Live Coach

Start a new run. When the timer appears, you will see a line showing your statistics below. Below that line is another line of light grey icons. The far-right icon has four squares. Choose it. The Live Coach voice image will appear. Tap to turn the Coach on or off. The image will turn green when it’s enabled; it is grey when disabled.

7. Goal Setting

The big picture makes your everyday runs so much more rewarding! Setting intelligent goals and measuring your progress toward them is so much easier with adidas Running. So long as you use it, the adidas Running app will track critical elements of your run: pace, speed, calories burned, and distance. All activities tracked will count toward your goals, and you’ll be alerted when you’ve reached one. You can get even more running statistics if you upgrade to Premium (for more on Premium Membership, scroll down to #11). 

How To Set Goals

Tap the Progress tab in the lower right corner of your home screen. My Goals will display, showing current running and exercising goals and your progress toward them. Choose Add Goal to edit the existing or set new ones.

8. Integrations

The adidas Running app integrates with many systems and trackers, from iOS to Android, Polar to Garmin, and Coros to Suunto. And while we adore the simplicity of running, we understand that building muscle, core strength, flexibility, and yoga are critical to a truly mobile and healthy being. That’s why we make it easy to link the adidas Running app and adidas Training app. You can easily see your stats, workouts, and plans for training and running. Plan workouts, track progress, and become your best self with ease. 

How to Connect a Partner Device

Connecting your Smart Watch with your adidas Running profile when you start your account is easy. Once you create a username and password, you’ll receive a series of set-up prompts. These include entering your physical statistics, allowing permissions, setting a goal, and connecting a Smart Watch (optional).

9. Be Part of a Global and Local Community

Whether you’re looking for a new running buddy or trying to inspire your friends to jog with you, the adidas Running app can help. Here are three ways to become part of our in-app community:

  1. Find your current app-using friends with the Facebook integration. 
  2. Join other app users in your area! They host meet-ups and events in cities worldwide. Check out upcoming events under the Events tab in your app.
  3. Build your community by following other runners. You can share your activities and support each other. For information on how to follow and accept requests, see this FAQ.

How To Find Communities In The App

Choose the Community icon in the lower-left corner. Scroll down to Discover People to link your Facebook friends and Contacts. Choose Connections to see your in-app followers. Choose Groups and Communities to find adidas Runners around the world.

The above nine features are included in the basic adidas Running app membership. But if you’re serious about up-leveling your running game (or just sticking to a new running program), you should give adidas Running Premium membership a spin. With Premium, you get more of everything:

  • In-depth statistics
  • Story runs
  • Home workouts
  • Training plans
  • All of the adidas Training app benefits, too!

Plus, we’re constantly adding new features to both adidas Running Basic and Premium.

How to Upgrade

Upgrade from Basic membership to Premium membership by finding your Profile in the app, scrolling to the bottom of the screen, and then choosing Premium.

Try a seven-day trial of Premium at no extra cost. After seven days, the trial automatically ends without any additional charge. To start paying for Premium membership, you can upgrade here.

11. Interval Running

Interval training — going all out for a short period, resting, and repeating — is a time-saving and highly beneficial type of training. It helps you improve your running performance and get faster.

If you’re new to interval running, you can choose from the workouts already loaded into your app. The Voice Coach will guide you through the intervals and tell you when to rest or speed up.

How To Choose An Interval Workout

Note: Only Premium members can access the Interval Training function. Tap the Activity lightning rod on the bottom of your screen. Then, tap the Settings wheel icon on the bottom right. Choose Select Your Workout. Then choose Interval Training.

Build Your Own HIIT Running

Instead of choosing one of the app’s interval presets, you can create your own session by tapping the gear icon in the Activity tab, then tapping Select Your Workout. Next, choose Interval Training and then the plus sign. Here you can customize your warm-up & cool-down time and select the number of intervals, intensity, and length of time. This blog post offers a more comprehensive explanation about creating your interval training. 

12. Google Assistant

Logging your activities with the adidas Running app just got easier. Google Assistant works hands-free with adidas Running on Android™ and Wear OS by Google. Just say, “Hey Google, start a run with adidas Running” and the app will take note of your speed, distance, and heart rate via the built-in sensor on your smartwatch without missing a beat.

When you’ve completed your activity, just say, “Hey Google, stop my run with adidas Running” so it can end your activity tracking.

Important note:

Google, Android™, and Wear OS by Google are trademarks of Google LLC. Google Assistant and Wear OS by Google are not available in certain languages and countries. A compatible device is required.

Run With Us

We hype the adidas Running app not because we work for the company but because we use the app ourselves. We know it’s not perfect (no app is). But based on community feedback and experience, we also think it’s the best running app on the market. 

adidas running banner

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WAIW (a full day of eats)

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Hi friends! How’s the week going so fa? I’m so happy ya’ll enjoyed the home office post. I’m super happy with my walking pad and am on it while I write up this blog post.

For today’s post, I thought I’d do another round of eats from start to finish especially since I’ve really been working on emphasizing protein and fiber lately. (I got away from it for a while but am back to tracking and notice a difference in how I feel + my performance at the gym.)

Here’s a full day of eats and adventures from start to finish!

As always, keep in mind that while this is a day of eats for ME, it may look nothing like how you like to fuel yourself, your specific needs/preferences, and if it would align with your goals. This is why it can be helpful to work with a coach to help you determine habits and methods that support your lifestyle, unique needs, and preferences. Just sharing this to hopefully share some new meal ideas and what 100+ grams of protein looks like in a day.  

6:30am I wake up and do some grounding without my glasses while I take Maisey outside. I make some Athletic Greens and take it upstairs to drink while I wake up the crew, get dressed, and then head downstairs to pack up lunches, snacks and waters. I break off half an Aloha bar and eat it while I’m driving.

9:30 I’m back from school drop-off and an F45 class (hybrid day) and make breakfast. 2 eggs, 4 oz leftover flank steak from dinner and leftover fajita veggies, strawberries, decaf coffee with almond milk and 1/2 scoop Paleovalley protein. I also have some creatine in my water.

After I finish breakfast, it’s work blitz time. I make graphics and add to Pinterest, post a reel, write two blog posts, answer emails, and write + send questions for an upcoming podcast interview.

Noon: lunch! I make some tuna salad with a can of Safecatch tuna, 2 tablespoons of Primal Kitchen dressing, EBTB seasoning and top it on two rice cakes with sriracha. I add a pack of Poshi asparagus (my fave for when I want a serving of veggies but haven’t cooked anything) and a pack of Lupini beans. Both of these snacks are from Thrive Market – I order pretty much all of our snacks, household goodies, cleaning supplies, and pantry staples from Thrive.

Back to work. I study for IHP – it’s taking me forever but I’m learning so much and really trying to absorb everything – take Maisey for a quick walk, and then spend 45 minutes cleaning the house before picking the kids up from school. I’ve learned that if I don’t block out at least 30 minutes to clean every day, our house goes downhill quickly. I run the laundry, wipe down countertops, vacuum, and take out the trash.

2:50pm: afternoon snack on the way to school pickup is a jerky and a giant apple, plus a cup of hot green tea

Actually got dressed 😉

(Loving the Somerset dresses from Anthro right now. So classic and flattering)

We come home, get Liv ready for dance, drop her off, and P and I do homework while Liv is dancing. She doesn’t have a ton of homework this particular day (bless it) so we have time for a quick walk and she can ride her bike around the neighborhood. We pick up Liv, and then it’s dinnertime!

6:15 dinner. Banza pasta, turkey meatballs, parmesan, and a Mediterranean salad kit. I also heated up some sourdough from the freezer with butter for the girls. This meal was super good and satisfying, and took less than 20 minutes to put together!

For the meatballs, I mixed ground turkey with almond flour, egg, oregano, garlic powder, salt, pepper, and dried basil. I cooked them in the oven at 375 for about 16 minutes. While the turkey meatballs were cooking, I boiled the pasta noodles and made the salad kit. When the meatballs were done, I added them to the drained pasta with Rao’s marinara and topped with shredded parm.

Dessert: mini coconut ice cream cone and an Egyptian licorice tea 🙂

After dinner, I clean up the kitchen, make lunches and snacks, and help Liv with her homework while P plays with toys and watches a little TV. After Liv finishes homework, it’s showers for both kids while I fold and put away the day’s laundry mountain, blow dry their hair and help them get ready for bed.

Both kids are out by 9 and 9:30, I read in bed until 10:30 and then lights out… ready to do it all over again.

What I liked about this day of eats: I feel like I was intentional and made a point to get in a fruit or veggie with every meal, along with at least 1 palm of protein. I’m also proud of myself that we didn’t get hot bar or takeout, even though the Pilot was gone on a trip. (We usually have more takeout, hodge lodge meals, or breakfast for dinner while he’s away.)

I felt like I was well-fueled and had great energy, and I liked that dinner was on the earlier side. (Sometimes when we eat late due to dance or sports, I don’t sleep as well.)

So tell me, friends: what are some of your favorite quick school-night dinners? I’m ALWAYS looking for new ideas, so please share the love in the comments section!

What was the best thing you ate yesterday?

xoxo

Gina