Sunday, December 10, 2017

Top 6 Ways Fitness Studio/Gym Owners Can Stage Memorable Experiences for Their Clients and Members

Client retention is highly dependent on client loyalty, which in turn, is highly correlated with a member’s overall emotional rating as a “net promoter,” or advocate of the studio. When clients become net promoters, it reflects the emotional attachment they have made with the people, programs and services of the studio (e.g., memorable experiences).

Member loyalty can be assessed by measuring the responses of clients and/or members to four queries: (i) their level of love for the studio; (ii) their rating of the overall studio experience (e.g., accumulation of memorable experiences); (iii) their likelihood of recommending others to the studio; and most importantly (iv) their likelihood of remaining a client of the studio. In nearly every instance, clients who score these areas the highest (e.g., five on a five-point scale or 10 on a 10-point scale) are those clients who have received great member service, and have fond memories of their studio experience.

Beyond the client loyalty issue are the simple, but universal truths that clients share in various health/fitness industry studies when they’re asked about those moments of truth (e.g., interactions between the client and the studio) that have the greatest influence on their perception of value, and ultimately on whether they become loyal clients and advocates. In nearly every instance, a number of universal truths inherent to the “membership” experience are detailed, with the primary focuses on staff friendliness, knowledge, and availability.

Other important components include feeling valued by management and staff, feeling cared for, responsiveness of management, socially inviting ambiance, establishing relationships with other clients as well as staff, and finally, having pride in their involvement as a client and/or member of the studio.

Where to start? Follow these guidelines:

Create a theme and then develop the proper stage, props, and script to bring it to life.

Walt Disney understood this concept better than anyone. Over the past several decades, Disney has honed the experience model by establishing a distinct and unique theme for each of its parks, and then making sure each has the right stage (facilities), right props (rides and people), and script (the experiences it wants to generate and how each staff person fills a role).

All factors considered, Las Vegas has modeled itself after Disney, and forged an entire city section, based on various staged experiences. The point is that when a business, in this case a studio, establishes a theme that appeals to people and that can be delivered consistently and flawlessly through the proper scripting, staging, and acting, people will turn out repeatedly to experience it.

Not surprisingly, Disney and Vegas both profit considerably from the repeat business they generate. Identify an experience that will be unique.

It does not have to be elaborate; it just has to be different (in a positive way). Just as important, it has to be deliverable. Your differentiation should be obvious to prospects and clients.

How you differentiate the experience is up to you, but examples of how you can do this include the look of your facility, the types of programs you offer or the approach you take in caring for the client and/or member. The cycling experience at Soul Cycle is so unique that it attracts a passionate client base prepared to spend on the experience. CrossFit affiliates, no matter what you may think of their program, offer a unique experience that attracts fanatical and loyal clients.

Once a theme is selected, determine what facilities and props you will need.

For example, CrossFit facilities are typically very Spartan in appearance and include equipment such as rings, tires, ropes, free weights, etc. These props align with the overall theme of CrossFit which is offering training regimes that are extremely challenging and Spartan in nature. At Exhale, their studios have an Asian theme that aligns with their mind/body approach.

Establish a script to support the theme.

A script refers to the policies, programs, standards and services a studio offers. These elements must support the theme. For example, standards can serve as the framework for how your brand’s theme is delivered across each touch point of the client’s experience. Your programs should be created and delivered so they seamlessly align with the theme of your brand.

Make sure the team can deliver on the theme.

This element requires that staff job descriptions lend themselves to the experience that the studio intends to deliver. If you retain independent contractors, then within their agreements should be a section that references the importance of adhering to the standards of the brand’s theme when interacting with clients and the public.

This ingredient also necessitates that the studio provides the proper education and training for its staff so that everyone can successfully deliver on the studios brand promise and theme. The Disney Institute, for example, hires cast members and then provides the appropriate education and training so that the cast members can deliver on the Disney script.

Does your studio have traditions?

If not, get started. One of the defining elements of any great culture is its traditions. Traditions serve as “glue” that seals people to the culture. Exceptional companies understand that long-held traditions are important contributors to outstanding customer loyalty.

A few of the actions a studio could consider in starting its own traditions include:

  1. Identify one or two events or activities that would have the greatest value to your local community, as well as the members of your studio. Determine what the members find appealing and then develop a program or event around it.
  2. Once you have identified the right event or activity, make it permanent. Traditions tend to be based on several factors, such as consistency over time, predictability (think cultural traditions, such as Halloween or Valentine’s Day), and predictability concerning what can be expected. At O2 Max Fitness they have created an event called MAX Event Ready which assists young adults get physically prepared for that one special event (e.g., prom, wedding).
  3. Make sure the tradition has perceived value and provides positive memories. These are the memories that lead to the desire to repeat the experience. All factors considered, a studio’s traditions need to create the opportunity for clients to generate such favorable memories.

Remember, at the end of the day and in this very competitive environment which is the fitness studio and gym space, it’s essential to establish a unique and differentiated theme for your studio and separate your studio from the pack.

Build everything you do around the theme, from the facilities and equipment to the way your team interacts and engages clients. Leave nothing to chance and you’ll reap the rewards.

The post Top 6 Ways Fitness Studio/Gym Owners Can Stage Memorable Experiences for Their Clients and Members appeared first on NASM Blog.


Top 6 Ways Fitness Studio/Gym Owners Can Stage Memorable Experiences for Their Clients and Members posted first on http://blog.nasm.org

Friday, December 8, 2017

Ghost Lifestyle Legend Review

With Ghost Lifestyle’s Legend pre workout hitting GNC shelves, we knew that it was time to do an official review. When influencers...

The post Ghost Lifestyle Legend Review appeared first on Best Workout Supplements Blog.


Ghost Lifestyle Legend Review posted first on http://www.bestworkoutsupplementsblog.com

10 Day Holiday Challenge & 5 Healthy Holiday Tips

The holidays are here and it’s time to see the people you love and celebrate all that you’ve accomplished this year. Staying active through the holidays will increase your energy levels, strengthen your immune system putting you at less risk of getting sick and give you a boost of endorphins so you feel less stressed and full of joy. Fa la la la la!

To help you stay active through the holidays we have created the “10 Day Holiday Challenge”! We’ve provided you with 10 Days of workouts and healthy meals to keep you on track. If you’re short on time you can always do 10 to 20mins of the challenge and you will still experience amazing benefits! Encourage a friend, cousin, aunt, uncle, sibling or children to join you! The more the merrier! Ho! Ho! Ho!

This “10 Day Holiday Challenge” will begin Monday, December 11th! All of these workouts and meals are in The Hollywood Trainer Club. Just login or join the club, click on Exercise,then Virtual Gym and get started! Let the fun begin!

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1. Make the choice to see the positive in every situation this holiday. Don’t stress over the small stuff. If you look for the bad you will have a bad experience. If you look for the good you will have a good experience. The choice is yours but Santa’s Elves and Jeanette’s Merry Fitness Team encourage you to look for the good!

2. Hydrate! Drink plenty of water before your meal. We tend to eat larger portion sizes when dehydrated.

3. If you’re going out for drinks, order water or iced tea for the first round. By the time you finish, your friends may have already finished two or three cocktails, while you’ve saved yourself 500 to 600 calories. And sometimes you’ll be so into the entertainment of everyone else, you might not even want a drink by then!

4. Make it a family affair. Get active with your family members by doing a fun workout together like Cardio Kickboxing or a fun activity like ice skating or even just a walk around the neighborhood.

5. Eat your veggies first. Don’t dive right into carbs! Start with a green salad followed by protein, and then go for another vegetable. Save a treat-size portion of carbohydrates for last. When you have stuffing or mac ‘n’ cheese, have a half cup or full cup — no more.


10 Day Holiday Challenge & 5 Healthy Holiday Tips posted first on http://www.thehollywoodtrainer.com

Achy Holiday Feet? Try these corrective exercises for relieving foot pain.

Foot pain can be one of the most debilitating types of pain and discomfort for both the average individual and the athlete alike. To put it simply, when your feet hurt, everything hurts. The foot is essentially the foundation of the body; it is the first thing to touch the floor each morning and the last thing to leave the floor each night. Therefore, if the foot isn’t feeling or functioning its best, then the rest of the body is likely to suffer as well. Hawke and Burnes (2009) suggested that foot pain affects up to 42% of the population at any given time. They continue that foot pain is defined as an unpleasant sensory and emotional experience following perceived damage to any tissue below the ankle. One of the most common sites for foot pain is the arch or mid foot, followed closely by the ball of the foot, and then the heel. Furthermore, foot pain is associated with reduced functional ability, including self-care, increased risk of falls, depression, and reduced physical and mental aspects of quality of life (Hawke & Burnes, 2009).

Overuse Injury

Most foot pain is due to musculoskeletal overload or overuse. As Hawke and Burnes (2009) stated “many common types of foot pain are primarily attributed to stress that exceeds the maximal tissue threshold, which is frequently experienced in long duration, low magnitude stress or repetitive moderate-magnitude stress.” Thus, when the stresses on the foot exceed what they are accustomed to, then the chances of an overuse injury greatly increases. During the holidays many people begin traversing the shopping mall, strolling to view holiday lights, participating in holiday parties (think dancing in unforgiving shoes!), and many other activities that overload what the foot considers normal. The body is an adaptable organism that, if given time, will evolve to handle the new stress. However, given the rushed and progressive nature of the holidays, the tissues of the foot rarely have time to strengthen enough to handle the abuse.

Relationship to Weakness

Foot pain in itself is not inevitable and is not entirely due to spending a few more unexpected hours on your feet. Latey et al. (2017) identified a significant relationship between foot pain and foot muscle weakness. In a review of several studies, the authors found that plantar fasciitis and heel pain were associated with toe flexor weakness. These findings suggested that if muscle weakness is a precursor to foot pain, then more progressive resistance training and other foot exercises might be effective. It should be noted that foot pain is not isolated to foot muscle weakness; other muscles up the kinetic chain also play a powerful role in the stresses placed on the foot. Friel, McLean, Myers, and Caceres (2006) suggested that the gluteus medius functions to decelerate pronation at the subtalar joint upon heel strike when walking and running. In the cases of excessive pronation or pronation that occurs too quickly, overloading the plantar fascia, the glutes may be weak. In addition, Shirey et al. (2012) indicated that core muscle function is imperative for optimizing stabilization at the knee. We can infer from these findings that if a weak core is associated with knee pain then a weak core may also have a negative impact on the stresses placed on the foot. Furthermore, while foot muscle weakness is an important consideration and strengthening should be implemented, if the glutes and core are neglected then you can perform foot strengthening exercises until you’re blue in the face and it may not reduce the excessive tissue stress and chances of injuries. Therefore, a comprehensive foot pain prevention/reduction program would include flexibility, activation, and strengthening for the entire lower body and the core.

Prevention Process

Plantar fasciitis is one of the most common reported painful conditions of the foot. In a survey of more than 500 physical therapists, all said that plantar fasciitis was the most commonly treated painful foot condition (Martin, et al., 2014). There are more than 2 million new cases of the condition per year and at any given time it affects as much as 10% of the U.S. population. Martin et al. (2014) suggested that decreased dorsiflexion range of motion and high body mass index were the two leading risk factors for plantar fasciitis. The researchers also found that calve and hamstring tightness, as well as excessively pronated feet, were associated with the condition. Thus, a program should address these in an attempt to rectify plantar fasciitis. Clinicians suggest a multifaceted approach to treating plantar fasciitis:

  1. Soft tissue massage to the soleus and gastrocnemius
  2. Calf stretching to improve dorsiflexion range of motion
  3. Joint mobilization to the talo-crurual and subtalar joints as necessary
  4. Strengthening of the foot and hip muscles (Martin et al., 2014).

You may be thinking that the above approach looks very familiar as it follows almost the same progression as the NASM Corrective Exercise (CEx) model. NASM CEx uses the following four-step process when seeking to improve overall movement patterns or to prevent injuries:

  1. Inhibit overactive musculature through self-myofascial release (foam rolling)
  2. Lengthen shortened tissue through static stretching
  3. Activate underactive musculature through isolated activation exercises (a form of low-threshold strengthening)
  4. Integrate by using total body movement patterns to improve motor control and coordination (NASM, 2014).

As you can see, there are two distinct differences between the approaches. First, joint mobilization techniques are outside of the scope of a personal trainer. Thus, they are not included in NASM’s recommendations. However, clients can choose to perform joint mobilizations on themselves if they would like. Another difference is that Martin et al. did not list integrating total body movement patterns after the isolated strengthening. While many great physical therapists do perform this, it is often times overlooked. However, it is important to note that isolated strengthening alone rarely leads to improved performance. Thus, it is imperative to include total body movements to essentially re-teach the nervous system how to move properly, reducing the excessive stress on select tissues.

Identify Dysfunctional Movement

Before trying to fix a problem it’s important to identify the root cause of the problem. In many cases, movement is the key to identifying underlying causes of pain and dysfunction. This is indeed true for foot pain. The overhead squat is a great assessment that provides valid information about total body flexibility, coordination and strength. There are several movement impairments that may relate to foot dysfunction. Beginning at the foot and ankle complex, an individual may demonstrate feet flattening or feet externally rotating during the squat (figure 1). When either of these occur, it indicates that excessive and unnecessary stress may be placed on the supportive structures and tissues of the foot.

<Figure 1>

Many foot impairments are directly related to foot dysfunction, however, many are not. Knee adduction during the squat (figure 2) may also be related to foot pain. When the knees adduct, it can easily overload the medial structures of the foot, such as the plantar fascia that supports the medial longitudinal arch. Thus, if an individual is continuously demonstrating knee adduction during walking, climbing stairs, and squatting it can contribute to plantar fasciitis. Furthermore, knee adduction may indicate that the glutes are not firing quick enough or are not strong enough to stabilize the knee. As was mentioned above, non-optimal gluteus medius function could be a prime contributor to foot pain.

<Figure 2>

 

Programs

The above compensations may occur independently or simultaneously. It is not uncommon for an individual to demonstrate knee adduction solely because the feet flatten. Or the reverse, an individual may demonstrate feet flattening because the knees move in. Below are sample programs that may be utilized for individuals according to their compensations. Each program will include foam rolling, stretching, isolated activation exercises, followed by total body integration.

It is important to point out a few key factors. First, it is not recommended to use deep aggressive rolling on the bottom of the foot in cases of medically diagnosed plantar fasciitis. Plantar fasciitis indicates that the plantar fascia is irritated. Thus, there is no need to roll aggressively irritating it more. However, some light rolling on the bottom of the foot, with minimal pressure or a soft roller, is great to help encourage circulation and to simply massage the foot. In this case, roll slowly through the bottom of the foot for 60-90 seconds. In cases of foot pain not diagnosed as plantar fasciitis, it may be acceptable to roll on a harder or smaller roller or with more pressure. In this case, a smaller roller is great to massage the bottom of the foot and to encourage movement of the muscles (and even bones) of a foot that has been stuck in a shoe for hours. On this note, some rolling of the bottom of the foot can be great to perform several times per day when spending hours shopping/walking through a crowded mall, simply to keep things moving and to kindle the sensory environment of the foot.

From the programs below, choose what best fits the compensation and repeat it every day before activity (even if the activity is heading out to spend the day with family). If there are multiple compensations then choose the one that is most apparent to be the primary, then second most apparent to be the secondary, etc. With multiple compensations, the programs can be rotated throughout the week.

Program 1: Feet Flatten

SMR—hold tender spots for 30-60 seconds

  1. Plantar fascia 
  2. Peroneals 
  3. Calves 

Static Stretching—hold first point of tension for 30-45 seconds

  1. Standing calf stretch 
  2. Peroneal stretch

Activation—perform 12-20 repetitions

  1. Towel scrunch     
  2. Posterior tibialis   

Integration—perform 12-20 repetitions with perfect form

  1. Single-leg balance with reach 

Program 2: Feet Turn Out

SMR—hold tender spots for 30-60 seconds

  1. Calves 
  2. Short head of the biceps femoris 

Static Stretching—hold first point of tension for 30-45 seconds

  1. Standing calve stretch 
  2. Supine biceps femoris stretch

Activation—perform 12-20 repetitions

  1. Calf raise with internal rotation
  2. Tibial internal rotation with band

Integration—perform 12-20 repetitions with perfect form

  1. Box step-up to balance 

Program 3: Knee Adduction

SMR—hold tender spots for 30-60 seconds

  1. Adductors 
  2. TFL 

Static Stretching—hold first point of tension for 30-45 seconds

  1. Standing adductor stretch 
  2. ½ kneeling hip flexor stretch  

Activation—perform 12-20 repetitions. Hold plank for 10 “reps” of 10 second holds.

  1. Side-lying wall slide 
  2. Stability glute bridge 
  3. Prone Iso-ab/Plank  

Integration—perform 12-20 repetitions with perfect form

  1. Lateral tube walking  

 

 

 

 

 

References

Clark, M. A., Lucett, S. C., & Sutton, B. G. (Eds.). (2014). NASM essentials of corrective exercise training (1st ed.). Burlington, MA: Jones & Barlett Learning.

Friel, K., McLean, N., Myers, C., & Caceres, M. (2006). Ipsilateral hip abductor weakness after inversion ankle sprain. Journal of Athletic Training, 41(1), 74-78.

Hawke, F., & Burns, J. (2009). Understanding the nature and mechanism of foot pain. Journal of Foot and Ankle Research, 14(2), 1-8.

Latey, P. J., Burns, J., Hiller, C. E., & Nightingale, E. J. (2017). Relationship between foot pain, muscle strength and size: A systematic review. Physiotherapy, 103, 13-20.

Martin, R. L., Davenport, T. E., Reischl, S. F., McPoil, T. G., Matheson, J. W., Wukich, D. K., & McDonough, C. M. (2014). Heel pain—plantar fasciitis: Revision. Journal of Orthopaedic & Sports Physical Therapy, 44(11), A1-33.

Shirey, M., Huributt, M., Johansen, N., King, G. W., Wilkinson, S. G., & Hoover, D. L. (2012). The influence of core musculature engagement on hip and knee kinematics in women during a single leg squat. International Journal of Sports Physical Therapy, 7(1), 1-12.

 

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Wednesday, December 6, 2017

New Holiday Recipe: Coconut Almond Dairy-Free Eggology Eggnog

Spice up your holidays without the additional calories and make a batch of this delicious Coconut Almond Dairy-Free Eggology Eggnog. You will be the hit of your holiday dinner parties. It’s so delicious and so easy to make. It only takes two minutes! ~ 2 Servings

Use coupon code JJEGGOLOGY for $20 off your order of $99 or more at Eggology.com

For more of Jeanette’s heathy Eggology recipes go to Eggology.com/Recipes. 

This recipe is in The Hollywood Trainer Club with over 150 more healthy delicious recipes and weekly meal plans. Log into the club www.TheHollywoodTrainerClub.com click Meals, then Recipes A-Z, then type in Coconut Almond Dairy-Free Eggology Eggnog.

Ingredients

  • 1/2 cup Eggology Organic Liquid Egg Whites
  • 2 tbsp raw organic honey
  • 1 cup Unsweetened Organic Almond Milk
  • 1 cup Unsweetened Organic Coconut Milk
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1/2 tsp cloves
  • 1 tsp Vanilla Extract

Instructions

  1. Put all the ingredients in a blender and blend for 1minute. Pour in cups and enjoy! It’s that easy!


Nutritional Information

Amount Per Serving
Calories 132
Protein 6.5g
Carbs 19.5g
Fiber 4g
Fat 1g

New Holiday Recipe: Coconut Almond Dairy-Free Eggology Eggnog posted first on http://www.thehollywoodtrainer.com

Sunday, December 3, 2017

Hormonal Balance and Metabolism: How Exercise Can Positively Affect Hormones

There are four hormones that are critical to the success of your client’s weight loss program. Cortisol, insulin, thyroid, and the sex hormones (testosterone in men, and progesterone in women). When kept in balance, these hormones have the largest effect on metabolism. When out of balance, they can prevent your client from achieving the fitness results they desire.

Hormones could probably be one of the contributing reasons why your clients oftentimes don’t see continued results. Increasing caloric expenditure while decreasing caloric intake is a tried and true method for achieving weight loss, but many times that foolproof system fails.

Cortisol

Cortisol is a glucocorticoid produced in the adrenal glands in response to stress. Mental stress (work), emotional stress (divorce), physical stress (exercise), or environmental stress (toxins) are all forms of stress that cause your body to increase the production of cortisol.

When cortisol levels increase, it stimulates the sympathetic nervous system, aka the “fight or flight” system. This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the blood stream from your liver. If this happens for an extended period, it will start to affect other hormones and wreak havoc on your metabolism.

Some of the more important symptoms of elevated cortisol include increased insulin resistance, reduced production of thyroid stimulating hormone, blockage of T4 to T3 (thyroid), and depression of testosterone production in men and progesterone production in women2. Left unchecked, chronically elevated cortisol creates an internal environment that becomes very difficult to allow for weight loss.

How exercise can improve cortisol balance:

High intensity exercise done when cortisol levels are elevated above healthy ranges can add more stress to an already stressed system. If you think your client may be in a state of chronically, or acutely, elevate cortisol, reducing the intensity of the training will not further increase cortisol. Reducing intensity helps the body to recover sooner, lowering cortisol.

Insulin

Insulin is produced in the beta cells of the pancreas in response to elevated glucose levels in the blood. In small doses, insulin is very anabolic, but when insulin is secreted over long periods of time, such as when someone is in a state of insulin resistance, then the metabolism does some interesting things.

First, since the muscles are not getting fed, they signal the brain telling it you are hungry, especially for sugar since it is the fastest thing to bring energy levels up. Next it increases inflammation systemically which then increases cortisol. Lastly, when glucose levels rise, your body tries really hard to do anything it can to lower it so it shifts fuel utilization away from fat-burning to carb-burning. Bye-bye fat loss.

How exercise can positively affect insulin:

Since insulin balance and blood glucose regulation go hand-in-hand, and elevated blood glucose has been shown to slow down fat utilization4, maintaining a healthy insulin balance is important for the metabolism. High intensity interval training has been shown to improve insulin sensitivity. However, if cortisol is also suspected as being elevated, HIIT can also increase cortisol, worsening insulin resistance. A proper balance of 1-2 HIIT sessions per week, mixed with lower intensity, and recovery-based activities is a good way to start to positively affect insulin sensitivity, while allowing for long periods of recovery between bouts.

Thyroid

Thyroid hormone is the main metabolic hormone in the body. It is produced by the thyroid gland, located in the throat, in response to thyroid stimulating hormone that comes from the pituitary gland. However, the initial hormone produced by the thyroid, thyroxine4 (T4), is metabolically inactive. It must be converted into T3 in order to affect your metabolism. As previously stated, elevated cortisol can inhibit this conversion.

Many people that have been “diagnosed” with hypothyroid have a functioning thyroid, but their T3 level are low due to other factors3. While many doctors will quickly prescribe synthetic thyroid drugs, it is important to identify what could be causing these decreased levels.

How exercise can improve thyroid balance:

Exercise intensity, especially in terms of cardiovascular exercise, has a profound effect on the thyroid hormones5. A study on exercise intensity and thyroid hormone levels found that at anaerobic threshold (~70% of MHR) all thyroid hormones were improved from baseline. As intensity continued to increased, TSH also continued to rise.

Sex Hormones

Testosterone and progesterone are the two main hormones in males and females, respectively. In males, if testosterone levels fall, it causes a loss of energy, limited ability to build and maintain muscle mass, and a loss in libido. In women, lowered progesterone production causes an imbalance in the estrogen to progesterone ratio resulting in irregular menstrual cycles, an increased risk for PCOS, pre-menopausal symptoms, and an increase of fat storage around the hips and triceps.

Ironically, elevated cortisol (i.e., chronic stress) can lower both testosterone and progesterone production through a phenomenon known as pregnenolone steal. In addition, there are several other causes to lowered sex hormones, including pesticides, xeno-estrogens, and nutrient deficiencies.

How exercise affects sex hormones:

High intensity resistance training has been shown to have the most beneficial effect on testosterone in men6, and cardio training and resistance training at a moderate intensity has shown similar results on the sex hormones in women7.

 

References

  1. LaValle, James B. “Cracking the Metabolic Code.” 2004
  2. Sapolsky, Robert M. Why Zebras Don’t Get Ulcers.”1994
  3. Ismail, Adel AA. “On the Diagnosis of Subclinical Hypothyroidism.”The British Journal of General Practice57.545 (2007): 1000–1001.
  4. Gillen JB, Percival ME, Skelly LE, Martin BJ, Tan RB, Tarnopolsky MA, Gibala MJ. Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves markers of health in overweight adults. PLOS ONE. Nov 3;9(11):e111489, 2014.
  5. Ciloglu, Figen, et al. “Exercise intensity and its effects on thyroid ormones.” Neuroendocrinology letters26.6 (2005): 830-834.
  6. Raastad, Truls, Trine Bjøro, and Jostein Hallen. “Hormonal responses to high-and moderate-intensity strength exercise.” European journal of applied physiology82.1 (2000): 121-128.
  7. Copeland, Jennifer L., Leslie A. Consitt, and Mark S. Tremblay. “Hormonal responses to endurance and resistance exercise in females aged 19–69 years.” The Journals of Gerontology Series A: Biological Sciences and Medical Sciences57.4 (2002): B158-B165.

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Thursday, November 30, 2017

Choose An Active Workspace For Your Active Life with Varidesk

I’ve teamed up with VARIDESK because I absolutely love the ability to turn your office into an active workspace. I enjoy having the option to stand at my desk for part of my work day so I can work on my postural muscles and stretch my hips and lower back.

If you already have an active lifestyle outside the office you don’t have to stop when the workday starts. VARIDESK standing desk solutions let you enjoy the benefits of more movement at work, too. Sitting for half the day and standing for half the day is great way to:

1. Increase your calorie output per day/per week/ per year.

On average, you can burn an extra 130 calories per 8 hour workday by replacing 4 hours of sitting with 4 hours of standing. That’s equivalent to running a 10K every week, or 11 marathons in a year.  

An object in motion wants to stay in motion. An object at rest wants to stay at rest. But major medical research has demonstrated that if the human body stays at rest too often, it may lead to serious health risks.

2. Make your workout count.

The Mayo Clinic found that for every 2 hours you sit, you could negate 20 minutes of your morning workout. This can be countered by replacing sitting time with standing time throughout the day. For more info: https://blog.varidesk.com/height-adjustable-standing-desks-daily-workout/

3. Decrease the risk of overuse injuries from sitting for long hours.

Sitting all day can lead to a list of problems including increased risk of overuse injuries like shortened hip flexors and hamstrings, tightness in the lower back, slower metabolism, and increased risk of illness, just to name a few.

4. VARIDESK reminds you to be active & healthy.

The desk is a physical & mental reminder for you to make healthy choices like:
-Having water and healthy snacks at your desk. 
-Get up and walk while you’re on the phone (use a headset)
-Put your trash can away from your desk to make sure you get up
-Set calendar reminders to get up and move
-Use a wearable and see how much you’re moving


Choose An Active Workspace For Your Active Life with Varidesk posted first on http://www.thehollywoodtrainer.com