created 2 years ago

We’ve all heard the “walk 10,000 steps a day to be healthy” pitch, but new research says that, while 10,000 is better than nothing, it might not quite be enough.
Unsurprisingly, those who sat most of the day had higher BMIs, larger waistlines, poor blood sugar control, and less than ideal cholesterol profiles when compared to those who moved around more. In fact, for every hour of sitting during the day beyond five hours, participants had a .2% increased likelihood of developing heart disease in their lifetime based on the researchers’ model.
Workers who walked 15,000 steps or more each day (which is roughly seven miles), or were standing upright for seven hours or more, had normal BMIs, average waistlines, and had no features of metabolic syndrome.
This research suggests that our current estimate of 10,000 steps per day may be too conservative, and that 15,000 steps is the mark we should be aiming for if we want to stave off life-threatening cardiac conditions.
Walk for 30 minutes before work, during lunch, and after dinner. Add a few, quick 10-minute walks throughout the day and you’re golden.
But a two-year study in the US suggests that the devices are actually less effective at encouraging people to lose weight than simply following a diet and exercise plan.
‘They might give people somewhat of a false sense of security - they do not pay attention to key behaviours that they might otherwise pay attention to.
‘Devices that monitor and provide feedback on physical activity may not offer an advantage over standard behavioural weight loss approaches.’
Although he’s ditched dessert, Fraser doesn’t count macros or adhere to any specific nutrition philosophy. He eats four or five big meals a day, most of which include meat and vegetables, and sticky white rice.
The constantly varied nature of CrossFit workouts already demands training diversity, but Fraser also resists any type of routine or schedule. For example, while some athletes start with strength training in the morning and reserve cardio for the evening, he prefers to change the format and timing of his workouts from day to day. This approach helped him feel fitter and better prepared for the Games, which are notoriously unpredictable. “There’s a handful of guys who have a 300-pound snatch. But if they go run a mile and then try to snatch, they’re going to snatch 250,” Fraser says. Because he lifts before, after, and even during endurance training, he knows which numbers he can hit regardless of the circumstances.
“I was like, ‘Okay, I need to work on my sprinting, and I have no idea how to correct this,’ ” says Fraser.
The investment paid off at this year’s Games; in the 840-foot shuttle sprint event, Fraser took second place.
Like any professional athlete, Fraser’s dealt with his fair share of injuries, including a torn meniscus and a fractured vertebrae. In the past, he shortchanged recovery time and rushed back to the gym, a tactic that brought him “one step forward to take two steps back."
“Now when something comes up, I really give my body time to heal up,” he says. “I convince myself it’s going to be okay.” Fraser’s also gotten better at seeing the silver lining in minor injuries; a sore elbow is a chance to strengthen your squat, and you can still hone gymnastic skills with a sprained ankle. “There are so many movements you can do. You can modify almost everything and still train, but stay off your injury,” he says.
“Push through this,” Fraser says he’ll think. “It’s only going to hurt for a minute. And then you’re going to feel great about it.”
Did you know that professional figure and bikini competitors drink 1 to 2 GALLONS of water every day? While that might at first seem ridiculous, escecially when you consider the amount of time spent running to the restroom, there are extremely beneficial reasons they do this. It's one of the biggest fitness secrets of all!
1 cup of bone broth
Lunch: Vegetables and leftover meat from dinner the night before. The meat is always varied and the vegetables are usually roast sweet potato, pumpkin, beetroot etc. I like the starchy vegetables because they provide me with more energy for training.
Dinner: Usually roast vegetables with green vegetables in the pan. My favourite greens are bok choy, asparagus, broccolini and brussels sprouts. I chop them all up and cook them quickly in the fry pan in a little bit of ghee.
But this finding didn’t dissuade the team from its belief in the importance of exercise for healthy weight-loss. “While weight loss lowers the risk for cardiovascular disease, as we showed, substantial evidence indicates that exercise reduces cardiovascular disease through unknown, nontraditional risk factors that we are therefore unable to measure,” first author Edward Weiss, Ph.D., associate professor of nutrition and dietetics at St. Louis University, told Runner's World by email. “Also, in a previous paper, we showed that calorie cutting plus exercise does lower diabetes risk more than just calorie reduction or just exercise increase.”
Good nutrition, physical activity, and a healthy body weight are essential parts of a person’s overall health and well-being. Together, these can help decrease a person’s risk of developing serious health conditions, such as high blood pressure, high cholesterol, diabetes, heart disease, stroke, and cancer. A healthful diet, regular physical activity, and achieving and maintaining a healthy weight also are paramount to managing health conditions so they do not worsen over time.
What if I told you that very few Coaches actually make enough money to live teaching classes in the gym? Unless of course they own the gym and teach ALL the classes.
What if I told you that one-on-one training is not easy either? It requires a different skill set, an audience different from your Box’s general membership, and generally more time and runway to build up.
Unless you are receiving a legit salary at your gym, you really are a small business of one person.
I confess, I’m a Tim Ferriss fan. He has one of the most interesting, inspirational and useful podcasts around. A signature of Mr. Ferriss is to examine the daily routines of creatives, CEOs, actors and entrepreneurs so that we can all benefit.
Digital Marketers are some of the best in the biz, with excellent articles and resources teaching you how to be a savvier more successful business.
I’ve put social media in a separate category, but ideally your daily workout and paleo meal posts should fit into a bigger digital marketing strategy. So while regular posting is good, establishing a more targeted approach to drive traffic with a call to action is even better.
The more good stuff you put out in the world, the more good stuff will come back to you. And if you put even a small inkling of planning and intention behind it, you can really double or triple your time investment.
That’s why taking the time to create content, even for free, can be so valuable to your business and your brand in the long run.
Instagram “how to” posts, workout videos, and inspirational quotes!
To see an excellent Instagram example, check out this page. Word on the street is that each post takes six to 10 hours to create.
Also, be very clear on how you’re measuring success. More followers doesn’t always mean more money in your pocket. It’s all about connecting with the “right” audience that needs to hear your message and then become your clients.
It’s good to remember though that “followers” aren’t just numbers — they’re people. And it’s by building these relationships over time that has really created so much success for so many CrossFit Boxes and Coaches around the world.
Whether it’s hosting a FREE monthly community workout at your gym, or better yet, going to volunteer at a local event, helping out with a high school team or hosting a local talk, building these real relationships with real people in your real community will, in the long run, lead to a real sustainable business with real dollars in your pocket.
The National Pro GRID League (NPGL) announces Nike as its official footwear sponsor. Fans will see NPGL athletes racing on the GRID in Season 3 wearing both the Nike Metcon 2 training shoe and the Romaleos 2 weightlifting shoe.
A nationally representative sample of more than 2,600 men and women, ages 18-85, found that 150 minutes of moderate to vigorous activity a week, which is the national guideline, provided a 65 percent improvement in sleep quality. People also said they felt less sleepy during the day, compared to those with less physical activity.

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