Gut exercise – Gut Training http://gut-training.com/ Wed, 18 May 2022 17:12:26 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.3 https://gut-training.com/wp-content/uploads/2021/11/profile.png Gut exercise – Gut Training http://gut-training.com/ 32 32 “Workouts get harder if you break a good exercise habit due to crucial protein” – Miriam Stoppard https://gut-training.com/workouts-get-harder-if-you-break-a-good-exercise-habit-due-to-crucial-protein-miriam-stoppard/ Thu, 12 May 2022 16:38:35 +0000 https://gut-training.com/workouts-get-harder-if-you-break-a-good-exercise-habit-due-to-crucial-protein-miriam-stoppard/ New research from the University of Leeds shows a vital protein in the body could play an important role in helping us achieve our fitness goals, says Dr Miriam Stoppard Workouts get harder if you break your routine ( Image: Getty Images) I am all too aware that if I drop my daily exercise, it […]]]>

New research from the University of Leeds shows a vital protein in the body could play an important role in helping us achieve our fitness goals, says Dr Miriam Stoppard

Workouts get harder if you break your routine

I am all too aware that if I drop my daily exercise, it is extremely difficult to regain control and get back to my normal routine.

I thought it was just my muscles getting lazy, but University of Leeds research shows it goes deeper.

My deconditioning could be due to the deactivation of a vital protein in the body called Piezo1, which increases the number of blood vessels carrying blood to the muscles.

Disabling Piezo1 reduces blood flow to muscles, making it harder to exercise and reducing what you can do.

The results would help explain why workouts, jogging and walks become more difficult if you break the habit.

Fiona Bartoli, postdoctoral researcher at Leeds Medical School said: “Our study highlights the crucial link between physical activity and physical performance made at this level by Piezo1.”

While the experiments were conducted in mice, the same protein is found in humans, suggesting that similar results would occur in us.







There’s a Crucial Link Between Exercise, a Vital Protein, and Blood Vessels
(

Picture:

Getty Images)

Bartoli added: “Exercise protects against cardiovascular disease, diabetes, depression and cancer.

“Unfortunately, many people do not exercise enough, for reasons such as injury and computer use. This puts people at increased risk of disease. The less people exercise, the less fit they become, which often leads to a downward spiral.

“Keeping our Piezo1s active through exercise can be crucial to our physical performance and health.”

Two groups of mice – a control group and a group whose Piezo1 levels had been disrupted for 10 weeks – were studied while walking, climbing and running on their wheel.

Piezo1-disrupted mice showed a striking reduction in activity levels, suggesting that the protein plays an important role in maintaining normal physical activity.

The researchers examined whether the mice were simply less interested in exercise, but found no difference in the amount or duration of activity between the two groups.

Instead, the mice simply ran slower, suggesting that their ability to exercise had diminished, rather than the desire to do so. Like me.

Supervising author, Professor David Beech, says: “Our work sheds new light on how the role of Piezo1 in blood vessels relates to physical activity.

“Our discovery also offers an opportunity to think about how loss of muscle function could be treated in new ways.

“If we activate Piezo1, it could help maintain exercise capacity.”

Pass the Piezo pellets1.

Read more

Read more

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Exercise after mastectomy and breast reconstruction: a guide https://gut-training.com/exercise-after-mastectomy-and-breast-reconstruction-a-guide/ Thu, 12 May 2022 00:29:13 +0000 https://gut-training.com/exercise-after-mastectomy-and-breast-reconstruction-a-guide/ Both physical activity and rest are important after mastectomy or breast reconstruction surgery. Your body is recovering from a serious procedure that takes time, patience and the right exercise program tailored to your specific needs in order to heal and feel better. Performing specific exercises after mastectomy or breast reconstruction can help maintain range of […]]]>

Both physical activity and rest are important after mastectomy or breast reconstruction surgery. Your body is recovering from a serious procedure that takes time, patience and the right exercise program tailored to your specific needs in order to heal and feel better.

Performing specific exercises after mastectomy or breast reconstruction can help maintain range of motion in your shoulder and arm, relieve stiffness and pain, and reduce swelling.

Even something as simple as combing or brushing your hair or reaching behind your back to touch under your shoulder blades is considered critical post-surgery exercise.

The important thing is to gradually resume exercise to avoid overloading the system. Here we review exercise considerations, physical activity during the first week, cardio exercise, and strength training after mastectomy or breast reconstruction surgery.

Exercising after a mastectomy or breast reconstruction often depends on restrictions put in place by the surgeon, says Diana Garrett, DPT, OCS, CLT, CSCS at Saint John’s Cancer Institute.

“Some surgeons prefer only light activity after surgery for two to three weeks, so getting your doctor’s clearance on what you can and cannot do is critical,” she says.

Physical activity also depends on the type of surgery and your general state of health. In general, it’s best to avoid vigorous exercise and heavy lifting so your wounds have a chance to heal, says Constance M. Chen, MD, board-certified plastic surgeon and breast reconstruction specialist.

“In a healthy person, it takes six to eight weeks for complete healing to occur,” says Dr. Chen.

Overall, the American Cancer Society recommends starting slow and only progressing when you’re ready (1). They also suggest working with a cancer exercise specialist or physical therapist to make sure you’re doing the exercises correctly.

During the first week after mastectomy (with or without breast reconstruction), Dr. Chen says it’s important to walk so you can move your muscles and get your lungs and legs working again. However, you should avoid vigorous and repetitive movements that prevent healing.

Because breast surgery is linked to shoulder and scapula dysfunction, Garrett says it’s critical to regain full mobility after surgery. Some of the best exercises Garrett does with his patients the week after mastectomy or reconstruction are:

  • Ddiaphragmatic breathing (ventral breathing): You can practice this several times a day while sitting or lying down. Start by breathing deeply while expanding your chest and stomach. Relax and then breathe. Do this about four to six times, several times a day.
  • Spinching of the scapula: In a seated position, place your arms at your sides with your elbows bent. Squeeze your shoulder blades together to bring your elbows behind you. Hold the position for a few seconds, then return to the starting position. Repeat five times.
  • Raises assisted by the arms: Use the uninvolved arm to lift the surgical side arm above the head until a stretch is felt. You can do this several times a day.
  • Elbow opener or elbow wing: You can do this lying on the floor or in bed. Place your hands behind your head. Your elbows will point towards the ceiling. Spread your elbows and lower yourself to the floor. Do this five to seven times.

In addition to the above movements, the American Cancer Society recommends lying down and raising the surgical side arm above heart level for 45 minutes to help relieve swelling. Try to do this two to three times a day. You can also open and close your hand 15 to 20 times and bend and straighten your elbow to help relieve swelling (1).

Gentle stretches, arm circles, seated side bends, and shoulder rolls are other exercises you can do within a week of surgery.

All exercises should be painless. Garrett says you should feel a stretch, but if there’s pain, don’t go that far in the stretch. Try to do these exercises every day.

Because of the scarring of the sutures, Garrett says you’ll likely delay cardiovascular exercise until cleared by the surgeon.

According to Chen, if you are healthy and healing well, you should be able to resume cardio exercises two months after surgery. However, you should consult your surgeon to make sure it is suitable for your specific situation.

Walking is a great activity to incorporate for the first few months until your doctor clears you to move on to more vigorous cardiovascular exercise.

Cardio exercise guidelines for breast reconstruction are similar to mastectomy. That said, since there is more than one type of breast reconstruction surgery, the exercises you perform will depend on the type of surgery you had. Your surgeon will give you recommendations based on your procedure.

The American Cancer Society recommends adding strength training to your routine about four to six weeks after surgery (1). You can perform exercises with a small set of weights or resistance bands.

Once cleared by your doctor to add strength training exercises to your routine, you’ll want to aim for two days a week, as recommended by the American Cancer Society and the American College of Sports Medicine.

Many times after surgery, Garrett says the pectoral muscles tend to be shortened and tight. While stretching the chest muscles helps, she says it’s also beneficial to strengthen the back muscles and the area between the shoulder blades.

“Strengthening these muscles will help improve overall posture and upper body strength,” says Garrett. She recommends using an assortment of resistance bands and dumbbell exercises to target specific muscles such as the rhomboids, latissimus, lower and middle trapezius, and rotator cuff muscles.

Additionally, Garrett suggests incorporating core reinforcement to improve overall postural control.

Strength exercise guidelines for breast reconstruction are similar to those for mastectomy. However, as mentioned earlier, there is more than one type of breast reconstruction surgery and the exercises you perform will depend on the type. Your surgeon will give you recommendations based on your procedure.

When performing exercises in the weeks following mastectomy and breast reconstruction surgery, you should only do what is comfortable for you. It may take some trial and error to determine your pain threshold, but when in doubt, stop if you feel any discomfort.

It’s normal to feel some tightness in your chest and armpits, but the American Cancer Society says this should decrease the more you exercise (1).

Also try to exercise when your body is warm, like after a shower, and be sure to wear loose, comfortable clothes.

If you are exercising alone and you experience any of the following symptoms, stop what you are doing and contact your doctor (1).

  • worsening pain
  • feel like you’re weakening
  • loss of balance or fall
  • having a new feeling of heaviness or pain in your arm
  • unusual swelling that gets worse, or headache, dizziness, tingling, or blurred vision

Exercising after breast surgery is a crucial step in recovery. Be sure to go slowly and only do movements that feel comfortable to you.

Your doctor should provide you with a treatment plan that includes specific exercises to perform immediately and for the first few weeks after surgery.

If possible, ask about working with a trained physiotherapist in post-surgery rehabilitation. They can help you with the exercises, make sure you’re doing the moves correctly, and design a long-term fitness routine that supports your recovery. Soon, you’ll be well on your way to regaining strength and cardiovascular health.

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Hill Reservists Receive Valuable Training During Georgia Exercise > Air Force Reserve Command > News Article https://gut-training.com/hill-reservists-receive-valuable-training-during-georgia-exercise-air-force-reserve-command-news-article/ Wed, 11 May 2022 21:33:45 +0000 https://gut-training.com/hill-reservists-receive-valuable-training-during-georgia-exercise-air-force-reserve-command-news-article/ SAVANNAH, Ga. – Sentry Savannah 2022, held during the first two weeks of May, gives active duty Air Force, Air National Guard and Reserve Airmen the opportunity to demonstrate their readiness and their deployment capabilities. Sentry Savannah not only trains and tests the counter-air capabilities of the next generation of fighter […]]]>

SAVANNAH, Ga. – Sentry Savannah 2022, held during the first two weeks of May, gives active duty Air Force, Air National Guard and Reserve Airmen the opportunity to demonstrate their readiness and their deployment capabilities.


Sentry Savannah not only trains and tests the counter-air capabilities of the next generation of fighter pilots, but also provides essential experience and training to maintenance Airmen in the rapid employment and recovery of aircraft.


Each year, Reservists participate in two weeks of active training – commonly referred to as the “annual round” – in addition to monthly exercise weekends, to learn and improve the skills necessary to operate effectively in a deployed environment.


For many Airmen, like Senior Airman Bryce Smith, an F-35 crew chief with the 419th Aircraft Maintenance Squadron, Sentry Savannah is their first experience with the annual training tour away from home station.


“I was nervous at first just because it’s something I’ve never done before,” Smith said. “You always have butterflies in your stomach when you embark on something new, but it’s already a good experience.”


Sentry Savannah Reservists also practice employing the recently launched Multicapable Airman concept, where members not only learn skills in their own jobs, but also learn the roles of others so they are better prepared to carry out the assignment.


Airman 1st Class Miguel Perez, a fuel management technician with the 419th Maintenance Squadron, uses his first annual tour here to learn not only about his job in fuels, but other important maintenance roles as well. Perez worked alongside the crew chiefs of the 419th F-35 to observe and learn the tasks essential to their jobs.


“The crew chiefs and I did the launch and recovery of the jets, then they showed me how they refuel,” Perez said. “Then they showed me post-flight inspections and clearing transparencies. I learned a lot yesterday and I learned a lot today.”


This annual tour gives Perez opportunities he might not otherwise have on a regular drill weekend.


“It’s a confidence booster to be out there learning new things,” Perez said. “When I get home, if they need help launching the jets, I can help them.”


The confidence and knowledge gained during exercises such as Sentry Savannah are invaluable to Reserve Airmen and their mission. Daily challenges offer participants a chance to adapt and overcome, transforming them into more capable Airmen at home and abroad.


Hill Air Force Base is home to 78 F-35s. The reserve 419th FW and the active duty 388th FW fly and maintain the fleet as part of a Total Force partnership that capitalizes on the strengths of both components. Together, they are the first combat-capable units in the Air Force to fly and deploy the F-35.



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How to get rid of a beer belly with diet and exercise https://gut-training.com/how-to-get-rid-of-a-beer-belly-with-diet-and-exercise/ Wed, 11 May 2022 17:00:00 +0000 https://gut-training.com/how-to-get-rid-of-a-beer-belly-with-diet-and-exercise/ A beer belly isn’t just a holdover from college days. Even if you’re not chowing down on Bud Lights (or calorific IPAs) like you used to, chances are your beer belly has gotten bigger. Age, stress, eating habits and lack of exercise are all to blame, of course. But even if you reverse all of […]]]>

A beer belly isn’t just a holdover from college days. Even if you’re not chowing down on Bud Lights (or calorific IPAs) like you used to, chances are your beer belly has gotten bigger. Age, stress, eating habits and lack of exercise are all to blame, of course. But even if you reverse all of that, regaining a flat stomach can be nearly impossible. Getting rid of excess fat, however, is worth the effort. Because IWhatever name you give your belly fat – beer belly, pot belly, spare tire – too much belly fat is downright unhealthy.

“The problem with beer belly, or abdominal obesity, is that it’s correlated with many health complications like heart disease, type 2 diabetes, high cholesterol, erectile dysfunction, and fatty liver,” explains Pouya Shafipour, MD, family medicine specialist at Paloma Health. “Belly fat is also associated with a higher mortality risk. So, it may be a physical characteristic that you are not thrilled with, but also that can shorten your lifespan. Here is your game plan.

What causes a beer belly

Abdominal obesity is a two-pronged problem, with some factors you can control and some you can’t. First, one cause is aging, which unless you’re Benjamin Button, there’s not much you can do about it. “As we reach a certain age, the distribution of body fat changes in men and women,” Shafipour explains. “It’s also much easier to store extra energy as fat.” This fat transfer can happen sooner than you think, with increase abdominal fat accumulation from the age of 30.

Lifestyle choices can also impact belly fat, and which ones you have some influence over, says Abby Grimm, RD, registered dietitian at FWDfuel sports nutrition. “This can include poor blood sugar management by eating too many refined carbohydrates found in cookies, chips, crackers, and white bread,” says Grimm. “If these carbs aren’t used up by exercise and movement, they’re stored as fat.” Stress can also increase belly fat because it stimulates cortisol, a hormone that stores fat, into overload.

And of course there is beer and other spirits. “Alcohol not only causes excess calorie intake, but it forces the liver to work hard to detoxify itself, so it spends less time burning other fat stores,” Grimm says. “It inadvertently leads to belly fat.”

How to Get Rid of a Beer Belly

There’s no magic formula that will automatically make your beer belly go away. As with general health and wellness, all roads lead to diet and exercise. Try these strategies to reduce your height.

Reduce sugar

“Sugar is a major culprit of belly fat,” says Shafipour. “It’s easy to say ‘cut the sugar’, but putting it into practice is difficult. Instead, start by not making sugar available to you by not buying sugary foods and storing them in your kitchen. If you physically have to fetch ice cream, it takes a lot more effort and may deter you from doing so.

In addition to watching your sugar intake (which includes alcohol and beer, by the way), Shafipour says a simple tip is to be careful during meals. Sit down, don’t rush, and multitask (i.e. scroll through your phone at the same time) so your digestive system and brain can get in sync. This can prevent you from overeating and losing weight with minimal effort.

If you’re looking for inspiration for your meals, Grimm advises turning to high-protein foods (eggs, nuts, lean chicken and beef), non-starchy vegetables (squash, asparagus, dark leafy greens, tomatoes ) and complex carbs like quinoa and brown rice, to make up your plate.

Replace whiskey with water

What you drink can be just as important as what you eat. Along with limiting beer and alcohol, Grimm says staying hydrated is key to avoiding excess fat. Aim to drink half your body weight in ounces of water per day. As for coffee, limit yourself to no more than two cups a day because caffeine can increase cortisol levels.

Get off your butt

“Being sedentary is arguably one of the biggest health issues people face today,” Shafipour says. Aim for 30 minutes of movement per day. It can be anything – a jog, walk, bike ride, or whatever else you like that gets your heart rate up and keeps you active (check out our extensive archive of the best exercises for men to get started). A walk after dinner can also be a helpful tactic for reducing belly fat and keeping you out of the kitchen for a late-night snack, Grimm says. Once you get into a rhythm, increase your activity level to 60 minutes a day, three times a week.

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Sixty-eight burpees for 68 years: Fellowship, exercise and enjoying nature ‘feed our souls’, say Atlantic Canadian elders https://gut-training.com/sixty-eight-burpees-for-68-years-fellowship-exercise-and-enjoying-nature-feed-our-souls-say-atlantic-canadian-elders/ Tue, 10 May 2022 18:27:35 +0000 https://gut-training.com/sixty-eight-burpees-for-68-years-fellowship-exercise-and-enjoying-nature-feed-our-souls-say-atlantic-canadian-elders/ Anna Enman has one goal in mind for her next birthday: doing non-stop burpees. She’s an elderly person, so it’ll be quite a bit in a row. “For my 68th birthday in November, I’m doing 68 non-stop burpees. I’m in the process of building my capacity right now,” says the wife from Harmony, PEI. Enman […]]]>

Anna Enman has one goal in mind for her next birthday: doing non-stop burpees.

She’s an elderly person, so it’ll be quite a bit in a row.

“For my 68th birthday in November, I’m doing 68 non-stop burpees. I’m in the process of building my capacity right now,” says the wife from Harmony, PEI.

Enman has always been active, although not always involved in formal classes.

“My daily activities include snow removal in the winter, cutting firewood in my woodlot, mowing grass, gardening, walking on the beach and maintaining my house and cabin,” says- she.

To stay in shape, she participates in both CrossFit and walks (or does another activity) three times a week in addition to daily yoga practice.

“I’ve worked with weights for about 15 years, but joined CrossFit about four years ago, where classes are closely monitored and training is graded based on your daily abilities,” she explains.

She says she loves the variety of different workouts every day.

“Daily yoga for about 15 years helps my flexibility, CrossFit my strength and endurance, and my outdoor activities are for my soul,” she explains.

On Fridays in the summer, the Scotsburn 55+ go kayaking in groups.  Sandra Malenfant says this image is “a group of us near Monroe Island.  We paddled to greet the ferry as it arrived in Caribou NS from Wood Island, PEI.
On Fridays in the summer, the Scotsburn 55+ go kayaking in groups. Sandra Malenfant says this image is “a group of us near Monroe Island. We paddled to greet the ferry as it arrived in Caribou NS from Wood Island, PEI. – Contributed

Work together

Enman is part of a new breed of elders, who choose to stay active. She trains regularly at CrossFit Summerside with her friend Paula Arsenault from Abrams Village, PEI

Arsenault says she’s been training at CrossFit Summerside three times a week for almost four years now. She also enjoys brisk walking and sometimes cycling.

“I would say I’ve been an active person over the years, but I became less active in the years before CrossFit because I was traveling almost three hours a day to work in Charlottetown,” she says.

“I remember doubting that I would still be able to exercise much after this period of inactivity.”


“On my 64th birthday, I did 100 CrossFit burpees (from flat on the floor to full standing for each). On my 65th, I biked a local 30+ kilometer circuit. haven’t decided what to do for my 66th yet.”

-Paula Arsenault


Nearing retirement, Arsenault scouted gyms in her area and signed up for CrossFit Summerside the month she turned 62.

Since then, she feels she has become much stronger and fitter.

“I enjoy the variety of our workouts there and the help of the coaches who demonstrate every class and help me scale moves that are beyond my ability,” she says. “They correct my movements if necessary to reduce my risk of injury.”

Like her friend Anna Enman, Arsenault has also started setting birthday goals.

“On my 64th birthday, I did 100 CrossFit burpees (from flat on the floor to full standing for each). On my 65th, I biked a local 30+ kilometer circuit. I haven’t decided what to do on my 66th yet,” she laughs.

It taught her a lot, she adds.

“Achieving these goals showed me how much my fitness and strength have improved with regular exercise,” she adds.

“I didn’t know anything about CrossFit until I showed up for a free class, but I think some people think it’s mainly for super fit young people. It’s not. We’re all ages, everyone working at its level.

The Scotsburn 55+ group standing outside the gates of one of Holland's royal palaces during a cycle and barge tour of the Netherlands.  - Contributed
The Scotsburn 55+ group standing outside the gates of one of Holland’s royal palaces during a cycle and barge tour of the Netherlands. – Contributed

“It’s quite pleasant”

Betty Gibson of Dartmouth, Nova Scotia has always felt the need to be active.

“I go to a gym (360 Fit) three times a week. I still work full time so I go Monday, Wednesday and Friday after work. It’s a boot camp style class using body weight and actual weights,” she says. “It’s quite pleasant and the coaches are at the top.

Gibson started 360 Fit in 2020, just as the pandemic hit, so at first it was a lot of online classes. She turned 60 that year.

Prior to 360 Fit, she spent three years at Third Degree, another boot camp-style gym where she said it was all about body weight.

“I started in the third degree in 2017, a few months after my boyfriend’s marriage proposal. I turned 57 that summer. I had been off any type of exercise for two years when I started dating again and that I wanted to spend as much time as possible with my new boyfriend,” she said, adding that she has since married her husband.

Before meeting her husband, Gibson studied at Shotokan Karate for 10 years, from 2004 to 2014, where she earned her black belt.

“Before that, I was always aware of my weight, but I couldn’t afford gyms,” she explains.

So she spent time walking in the evening after her family was fed and settled.

“Growing up, it was all about body image, but I could never get that perfect flat stomach and hourglass figure, so I struggled, gave up, tried again,” she says.

“I mainly stayed active to keep up with my two children, to be able to run and play with them. I remember sledding with my eldest (he was five) when I was seven months pregnant with my second.

As she got older, she realizes it’s not about body image, it’s about the need to be physically and mentally healthy, so she focused on trying to feel healthy at home. instead of toning up for that perfect body.

Sandra Malenfant says one of the group's favorite places to hike and snowshoe is Fitzpatrick Mountain, starting in Scotsburn or Millsville.  “There are many different trails that offer a variety of views.  The mountain is truly a treasure trove for nature lovers in Pictou County.  - Contributed
Sandra Malenfant says one of the group’s favorite places to hike and snowshoe is Fitzpatrick Mountain, starting in Scotsburn or Millsville. “There are many different trails that offer a variety of views. The mountain is truly a treasure trove for nature lovers in Pictou County. – Contributed

“It feeds our soul”

The Scotsburn 55+ Club in Pictou County, Nova Scotia was established in 2007 and club member Joan Clark says it is an active group, with 40 members aged 55-82 .

What member Sue Arsenault loves about the group is that “we each choose what we like to do to stay fit and active and our dues help support the Scotsburn Recreation Association”.

Clark adds that it’s a great group of people, all of whom like to be active. It’s hard to choose your favorite activity, she adds.

“When I’m cycling, that’s my favorite thing to do, and then when I’m kayaking on a nice summer day, there’s nothing better,” she says.

For Clark, the group trip to Holland on a bike and houseboat tour was unforgettable and one of his favorite things to do.

Group member Sandra Malenfant says her favorite activity was an overnight trip organized every year before COVID and the trip to the Netherlands.

“Our last trip was a bike and barge trip to Holland. We cycled trails and roads during the day and cruised the canals in the evening. Then a few of us went hiking in the Alps in Austria,” she said.

“The camaraderie, exercise and outings to enjoy nature are invaluable to all of us. It feeds our soul.

Brendon Peters of North Rustico, PEI is known as the “PEI Spoon Guy”.  He says people who try playing spoons are always surprised by the amount of physical effort it takes.  - Contributed
Brendon Peters of North Rustico, PEI is known as the “PEI Spoon Guy”. He says people who try playing spoons are always surprised by the amount of physical effort it takes. – Contributed

“Get fit to play”

Brendon Peters of North Rustico, PEI keeps fit in a very unique way.

Peters’ mother taught him to play spoons when he was 12 and he is now known to locals and visitors alike as “PEI Spoon Guy”.

“I’ve been in the music business for over 45 years on PEI. I started around the age of 12 and never stopped,” says Peters, who can follow on Instagram @brendonepeters.

In the spring, summer and fall he does a lot of musical shows, playing two hours in the afternoon, five days a week. In the evenings he is very active during the summer months, playing at least four evenings a week.

You can find Peters at Sea Walk Park in North Rustico on Mondays, Tuesdays, and Wednesday afternoons, and at North Rustico Harbor on Fridays, Saturdays, and Sunday afternoons, showing people how to make music with the spoons.

“It keeps me in shape. Besides, I love playing with spoons and meeting people,” he adds.

Peters says teaching people how to play spoons and play spoons takes a lot of energy.

“After they finish, they always say it’s harder than it looks.”

He gives people wooden spoons to start with because they’re a bit lighter.

“The ones I use are homemade and a bit heavier – they’re real spoons straight out of the kitchen drawer. I put a wooden handle on them for a better grip and so they’re not too hard to handle. fingers,” he explains.

“It’s good to be fit to play.”

To stay in shape during the off-season winter, Peters does a lot of walking as well as a few gigs with his music on the spoon.

Did you know?

The Scotsburn 55+ club group offers a variety of activities scheduled most days of the week:

  • Monday and Thursday: Exercise classes including aerobics, training, core strengthening and flexibility exercises.
  • Tuesday: Hike Pictou County trails.
  • Wednesday: Cycling, mostly on the Canada Trail and secondary roads in Pictou County.
  • Friday morning: Kayaking the rivers and lakes around Pictou County (during the summer).

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Women’s Health Through Exercise and Nutrition with NJ Eat And Fit https://gut-training.com/womens-health-through-exercise-and-nutrition-with-nj-eat-and-fit/ Mon, 09 May 2022 18:00:00 +0000 https://gut-training.com/womens-health-through-exercise-and-nutrition-with-nj-eat-and-fit/ Health care is often associated with doctor visits, preventive care, lab tests, and vaccinations. Other aspects, however, are within our personal control, such as improving our diet, reducing stress, and making our lives more enjoyable. Exercise and nutrition may be the closest things to a one-size-fits-all solution when it comes to looking and feeling great […]]]>

Health care is often associated with doctor visits, preventive care, lab tests, and vaccinations. Other aspects, however, are within our personal control, such as improving our diet, reducing stress, and making our lives more enjoyable.

Exercise and nutrition may be the closest things to a one-size-fits-all solution when it comes to looking and feeling great through life’s seasons. Keeping these two things in mind, Nahray Jannat’s NJ Eat And Fit is a weight loss program aimed not only at helping women look and feel good, but also at motivating women to adopt a fashion healthy lifestyle with regular exercise and a balanced diet.

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Nahray Jannat’s story begins in 2013, when she was earning enough money as a corporate media employee, enjoying a luxurious lifestyle and traveling around the world. In some ways his life was ideal. However, she felt that something was missing. She realized that she had gained weight and was leading an unhealthy life every time she looked in the mirror. She felt lost due to her unfit physical condition and her lack of initiative to change her lifestyle. It was with this realization that she decided to take control of her life. Being motivated to improve her lifestyle, she began her journey by starting NJ Eat And Fit and becoming a fitness trainer.

Unlike most fitness programs that blindly offer a set of diet and exercise plans for everyone, NJ Eat And Fit focuses on each client’s unique specifications and goals. It offers five different programs: 12-week weight loss program, fat loss program, pregnancy fitness program, monthly online consultation, and corporate group wellness program. Each of these programs takes into account the client’s weight, height, body measurements, hormonal statistics, medical history, and health conditions, among others. They determine their client’s body type and create a diet and exercise plan accordingly. If the client does not have recent medical reports, Nahray recommends certain medical tests to assess the client’s current health status.

They also consider the client’s stamina, lifestyle, and injuries while designing an exercise routine and meal plan that allows them to function in a way that works for them and maintain that lifestyle. in a practical way. They work closely with their clients on exercise and meal plans based on their goal.

Starting with focusing on mental health, increasing positive thinking and attitude to meeting the health needs of mothers and their children to increase strength, endurance and metabolism, each of NJ Eat And Fit addresses the aspects necessary to create and maintain a holistic healthy lifestyle.

Nahray believes that health is a priority and that healthy women are essential to building a healthy family. She says, “Strong women symbolize a strong nation. In our society, women’s fitness is a neglected topic, which is very alarming. It makes me want to work on the physical condition of women. She further adds: “I believe that I am able to change this scenario. . I’ve helped over 50 women in the last year, and I’m still trying.”

Since it may not be possible for everyone to commit to the gym, NJ Eat And Fit believes in promoting healthy, lasting transformations by meeting the unique specifications of our customers. With this initiative, NJ Eat And Fit is focused on changing women’s health status and implementing solutions that provide holistic improvements.

Anyone wishing to benefit from Nahray’s services can contact her via her Facebook page or directly call Humayra Khan Sara, the Administrative Assistant and Communications Officer on 01775054902 and contact the coach on 01533598900.

Photo: NJ Eat and Fit

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‘Unhealthy’ Exercise Habits That Can Actually Shorten Your Life, Says Expert – Eat This, Not That https://gut-training.com/unhealthy-exercise-habits-that-can-actually-shorten-your-life-says-expert-eat-this-not-that/ Sun, 08 May 2022 11:04:07 +0000 https://gut-training.com/unhealthy-exercise-habits-that-can-actually-shorten-your-life-says-expert-eat-this-not-that/ There are probably many habits that you incorporate into your routine in an effort to increase your longevity. Of course, as much as you might hope and wish, there is no magical fountain of youth that you can sip daily with your breakfast. But there are small tweaks you can make to your diet, improvements […]]]>

There are probably many habits that you incorporate into your routine in an effort to increase your longevity. Of course, as much as you might hope and wish, there is no magical fountain of youth that you can sip daily with your breakfast. But there are small tweaks you can make to your diet, improvements you can make to your wellness routine, positive mantras you can adapt, and unhealthy exercise habits you definitely need to avoid in order to stay healthy. increase your chances of living longer.

According to Study searches, a study in Japan reveals that overtraining every day won’t naturally promote longevity — it can actually shorten your life. Yes, you read that right! It is important to reassess and learn what you are doing wrong. It all starts with a few simple things: eating a diet rich in lean proteins, vegetables and fruits; strength training; minimize daily stress; do his cardio.

When it comes to improving your daily activity, you should train at least two to three times a week while focusing on improving your performance each week. This means lifting heavier weights, performing more reps, or both. Now let’s talk about your cardio workouts. It’s equally effective to perform them either after your strength training sessions or on a separate day. The most important thing is that you do them regularly, as they are an essential part of your training program.

Consistency is key when it comes to staying in shape. There are, however, a few workout habits that you don’t want to have. It’s pretty easy to start doing things along the way that are actually counterproductive. So much so that they can even shorten your life or decrease the quality of life you live.

Below are three unhealthy exercise habits that are pretty common, and you might not even know you’re doing them. It’s always a good idea to take a look at your fitness routine and see if you’re doing any of the following. Read on to learn more about these unhealthy exercise habits, and then check out The 6 Best Exercises for Strong, Tone Arms in 2022, Trainer Says.

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While strength training and HIIT-style cardio are fantastic for building muscle and burning fat, many fitness enthusiasts make the mistake of overlooking steady-state cardio, especially training. in zone 2. Why is this a gaffe? Well, by training in Zone 2, you can build an aerobic base, improve your mitochondrial function and resting heart rate, and also lower your blood pressure.

Immediately add some cardio to your weekly rotation, especially Zone 2 training. You can easily get into the routine – just start with two cardio sessions for 30-45 minutes.

Related: Reduce Belly Fat Faster In Your 40s With These Free Strength Exercises, Trainer Says

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If you’re constantly redefining it in your workouts and trying to destroy yourself with every workout, you’re really doing your body more harm than good. Many people take this route, but it’s a fast track to overtraining. By doing so, you can beat your nervous system and joints.

This brings me to the next point. If you feel like you’re not making any progress with your workouts lately, it’s possible the reason is that you’re increasing the intensity and/or volume too much and not recovering enough. You need to plan a balance. What you really need to do is gradually increase your intensity and volume, and schedule a day or two where you just focus on stretching/mobility or a lighter session to give your body a break.

Related: To Reduce Belly Fat, Avoid These Exercise Habits After 50

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Luckily, the next bad habit to tackle doesn’t apply to many people, but it’s still the one that needs to be broken as soon as possible. Similar to excessive strength training, overdoing it with too much cardio can do more harm to your heart than good.

If you do several hours of cardio every day, you’re doing exactly the same amount of work as extreme endurance athletes. Unfortunately, this can lead to atrial fibrillation and other heart problems. As stated earlier, assess your threshold without overtraining and stick to that amount of work in your training routine.

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For more mind and body news, check out Get Rid of Belly Folds Fast with These Toning Exercises, Says the Trainer and The 4 Most Effective Exercises to Shrink Your Waistline After 60.

Tim Liu, CSCS

Tim Liu, CSCS, is a Los Angeles-based online fitness and nutrition coach Learn More

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Follow this exercise routine to lose weight https://gut-training.com/follow-this-exercise-routine-to-lose-weight/ Fri, 06 May 2022 12:53:00 +0000 https://gut-training.com/follow-this-exercise-routine-to-lose-weight/ Our network sites Residence > video gallery Trying to lose weight at home? Follow this 10 minute full body workout by a fitness coach for the best results. Watch the video Posted: May […]]]>