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The same way that Jane Fonda's iconic VHS workout and "The Richard Simmons Show" are synonymous with the 80s, and the 90s conjures images of Suzanne Somers' ThighMaster and step aerobics, the 2010s will be remembered for Peloton bikes, activity trackers and social networks devoted to fitness.

While people are still working out in gyms (one in five Americans still belong to at least one health club or studio, according to a 2019 study) and "boutique" fitness studios like Orange Theory or Pure Barre, the defining fitness trends were toward working out at home, using high-tech equipment and building community through dedicated fitness social networks.

For millennials who are accustomed to instant gratification and spend more time at home than other generations, home workouts are an appealing way to get active, connect with like-minded individuals and save money.

To close out the end of this decade, here's how the biggest fitness trends and innovations have changed the way that people work out at home:

Jay L. Clendenin | Los Angeles Times | Getty Images

Chances are you've seen Tony Horton, personal trainer and creator of P90X, in an infomercial before. In 2005, his signature 90-day workout program called P90X launched and became a phenomenon. By 2010, P90X made up half of parent company Beach Body's sales, and the franchise was worth $20 million, CNBC reported in 2010.

"We just found a right formula," Horton tells CNBC Make It. P90X is a 12-workout DVD program that incorporates bodyweight exercises, plyometrics (jumping exercises) and yoga. "We devised something you could do in front of your TV with a couple dumbbells and bands, and thus the revolution began," Horton says. Today, you can stream the P90X workouts online through Beach Body's on-demand platform, which costs $39.95 for three months. And though DVD players seem obsolete, you can still buy the P90X DVD package for $119.95, which also includes a nutrition plan and fitness calendar.

The success of P90X also led Beach Body to release more DVD programs, most notably Insanity. The popular 60-day total-body workout program was created by dancer and trainer Shaun T and marketed as "the hardest workout ever put on DVD."

In 2009, Kayla Itsines was a personal trainer in Adelaide, Australia, going to women's homes for quick personal training sessions with no grander plans for a business. Instagram was barely on her radar.

Today, Itsines' company is reportedly bringing in tens of millions of dollars, and the fitness influencer has 11.9 million followers on the platform.

Itsines' big break came in 2014, when she released a workout e-book, called Bikini Body Guide, that people could download in PDF form. "I wanted something that was specifically for women," Itsines tells CNBC Make It. "I noticed trends: Women were time poor, and they wanted something they could do at home." The workouts were all 28 minutes long and designed to be done at the gym or at home.

Itsines started uploading client transformation photos to Instagram, and "it took off," Itsines says. She credits the growth to her close-knit and engaged community on social media. "We never thought we could reach people on a global scale," she says. "We wouldn't be able to do that if it wasn't for platforms like Instagram and Facebook." The hashtag used by Itsines' "Bikini Body" community, #BBG, currently has more than 7 million posts tagged on Instagram.

The success of the e-book inspired Itsines to create a workout app, called Sweat, in 2018. The app, which costs $19.99 a month to use, ended the 2018 Australian Financial Year with $75.5 million AUD ($51.4 million USD) in revenue, a representative for Sweat tells CNBC.

In the 2010s, the hottest accessories weren't luxury watches or smartwatches, but wearable activity trackers. The Fitbit Flex, Jawbone Up and the Nike Fuelband were some of the first products on the market, followed by the more advanced Apple Watch. The premise was simple: a wristband continuously measures your daily activity, sleep and workouts. Before trackers, people relied on gym scales and clunky heartrate monitors to access health metrics, but suddenly information was at people's fingertips in attractive devices.

There's such thing as "too much" information, though. While fitness trackers are helpful motivational tools for people who hope to increase their physical activity, studies suggest that wearing fitness trackers doesn't provide any advantage over other weight loss approaches. (And studies found that some activity trackers are inaccurate, or "markedly overestimate" activity intensity.) Other research has shown that people tend to ditch fitness trackers after about 129 days of using them.

This fact hasn't stopped people from buying into the trend. An estimated 245 million wearables were sold in 2019, which is three times the amount that were sold in 2015, according to the research firm CSS Insight. Fitness trackers today look very different than they did a decade ago. For example, the Oura Ring is a smart ring that focuses on tracking sleep as well as activity (though experts question it's accuracy). Twitter CEO and founder Jack Dorsey is also a fan of the $299 device.

Investors are also betting on wearable trackers; in November, Google acquired Fitbit for $2.1 billion.

Kailee Combs | Courtesy of Mirror

As a new mom, Brynn Putnam, CEO and founder of Mirror, found herself time-strapped and uninspired by home workouts. A lifelong dancer, Putnam thought using a mirror as a portal for at-home workouts would be a better option than YouTube or stationary equipment. "It has a slim footprint, is a piece of beautiful home decor when not in use and produces an immersive experience with interactive visuals and sound," she tells CNBC Make It.

Mirror, which launched in 2018, is an interactive fitness tool that allows you to stream a variety of workouts right onto the floor-length mirror. The device itself costs $1,495, and access to the workouts costs $39 a month.

As of 2018, Mirror raised $38 million in venture funding. To date, Mirror has sold tens of thousands of devices in every state, Putnam told CNBC's "Squak Alley" in November. And in October, Mirror introduced $40 personal training sessions: thanks to the camera and microphone built into the mirror, users can receive real-time feedback on their form.

Unicorn fitness company Peloton is best known for its at-home stationary bikes and treadmills, which allow users to stream thousands of indoor cycling and running classes from trainers in New York City. The company sold its first stationary bike in 2013, and today they have more than 572,000 "connected fitness subscribers" (aka Peloton paid users) globally and over 1.6 million members, a Peloton representative tells CNBC Make It.

Like other indoor cycling franchises, such as SoulCycle and Flywheel, Peloton has attracted a very devoted following of riders and super fans. The Peloton member page on Facebook, which was started by a member in 2015, currently has 207,000 members. On average, Peloton sees hundreds of posts, thousands of comments and tens of thousands of reactions each day on the group. (Celebrities also use the home streaming service, including Olympic swimmer Michael Phelps and billionaire Richard Branson.)

In September, Peloton went public with its more than $7 billion debut on Nasdaq. In December, the brand faced backlash when an advertisement featuring a woman who receives a bike as a gift went viral. Many people said the ad was sexist, and the brand told CNBC in a statement that it was "disappointed in how some misinterpreted this commercial." Peloton's stock fell 9% on Dec. 3, two days after the ad made its rounds on the internet, though the market was down 1% overall.

In 2020, Peloton hopes to boost their connected fitness subscribers to 885,000 to 895,000, CNBC reported from an earnings call in November 2019. The company also projected an expected revenue of $1.45 billion to $1.5 billion by the end of 2020, CNBC reported.

In 2020, wearable technology will be the No. 1 trend in fitness, according to the American College of Sports Medicine. That includes fitness trackers, smart health watches, heart rate monitors and GPS tracking devices.

And boutique workouts are currently the fastest-growing segment of the market, because they provide a sense of camaraderie, says Meredith Poppler, a spokesperson for the International Health, Racquet and Sportsclub Association. Clubs will continue to position themselves as "not only places to exercise but places of community and connection," she says, and to that end, clubs are investing in connected equipment (treadmills, bikes and apps).

Mobile workout apps that coach users through a workout, on the other hand, may not have as much staying power, according to the ACSM survey.

A trend to look out for is personalized workouts based on individual biometric data. Some companies already scratching the surface: Tonal, a streaming platform and at-home resistance-training system, uses A.I. to learn how strong you are and your individualized movement patterns. The system can sense when you build strength, and automatically adjusts the amount of weight used as you progress. And Technogym's Biocircuit strength-training machines, automatically adjust the posture settings based on user data and will record the number of repetitions completed.

Disclosure: CNBC parent Comcast-NBCUniversal is an investor in Peloton.

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From P90X to Peloton, how workouts have changed over the decade - CNBC

All you need for a good workout is 20 minutes and some open space -- no equipment necessary.

As strong as your intentions are each morning to hit the gym after work, life sometimes (OK, a lot of times) gets in the way and you end up missing yet another gym session. In the insanely hustle-focused professional lives that most people lead, that's totally normal: I've been there, even as a personal trainer and someone who actuallyenjoys exercising. Working out can often seem like an extra bullet on thenever-ending to-do list, nagging at you as more of a chore than anything.

Perhaps part of the reason you keep skipping the gym is because you feel the tug of Instagram fitness influencers who spend two hours hitting the weights and just the thought of spending two hours at the gym makes you want to cry. Lucky for you, you don't actually need to carve out two precious hours of time to get fit. In fact, all you need is your own body weight and 20 minutes each day (and maybe a great workout playlist).

Read more:The 7 best fitness subscription boxes in 2019 for every workout style

Read more: This is the absolute easiest way to track your workouts

Remember with the high-intensity interval training craze started in the mid-2010s? Trainers and exercisers everywhere started evangelizing the benefits of short, intense, interval-based workouts, and it turns out that all the preaching is based on solid science: HIIT has been proven more effective than steady-state aerobic exercise (like jogging) time and time again. HIIT may also be more effective than weight training alone, at the very least from a time standpoint.

Even exercise "snacks" -- bursts of activity as short as 20 seconds -- can seriously improve your fitness when done a few times each day.

This is largely because HIIT challenges both your cardiorespiratory fitness and your musculoskeletal fitness, bringing about improvements to your heart, lungs, muscles, nervous system and pretty much everything else.

Of course, the ideal is a balanced workout regimen that combines steady-state aerobic exercise, interval training and resistance training over the course of a week, but this article isn't for people who have time to do all that.

Read more: 3 ways to find free group workout classes

Many popular fitness programs, such as Orangetheory Fitness and CrossFit, utilize HIIT in their programming.

When it comes to short workouts, you want to focus on intensity over all else (except good form, of course).

The following elements make for effective short workouts:

Now that you know all about the benefits of short, intense workouts, it's time to put that knowledge into sweaty action -- below are five workouts you can do in less time than it takes to eat lunch. For the sake of simplicity, I designed all of these workouts as bodyweight-only sessions you can do anywhere.

Oh, and before you start: Don't skimp on your warm-up and make sure you pump up the tunes for a better burn.

Complete the following for time (as fast as possible):

Give yourself a time cap to make it more challenging.

One key to a good workout, intense or not, is good form. You'll reduce your risk of injury and improve the effectiveness of your workout.

In 20 minutes, complete as many rounds as possible of the following:

Choose your own rest intervals in between sets and rounds.

Complete the following sequence one time through (12 minutes total):

For four minutes, complete as many rounds as possible of:

For four minutes, complete as many rounds as possible of:

For four minutes, complete as many rounds as possible of:

There's a lot of fancy fitness equipment out there, like this smart Mirror, but you can get fit with just your body and some effective programming.

Complete each movement on the minute for 16 minutes (4 rounds):

Rest the remaining 20 seconds of each minute.

Now that you've worked up a sweat, learn how to recover from your workout and soothe post-workout muscle soreness with compression boots, foam rollers, massage guns and stretching.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Read this article:
These 20-minute HIIT workouts are all you need to get in shape - CNET

Make this the year you finally get fit.

How many times have you tried to start a workout plan in earnest on Jan. 1 only to give up the effort a few weeks later? We all want to exercise consistently and get in shape, but there are a million legitimate reasons not to -- time, childcare duties and lack of energy, just to name a few. The good news is that all of these barriers to working out have simple and effective solutions, so with a bit of forethought and planning you can finally make 2020 the year you get fit.

You work 40 hours a week with a commute, have young kids and like to relax every once in a while -- where the heck are you supposed to find time to work out?

The good news is, you don't have to carve out five hours a week to dedicate to your fitness goals. You can get fit just by completing an intense 20-minute workout a few times a week, or you could exercise at home to skip an extra commute to the gym. If you still feel like your schedule is packed, keep an honest log for a week of how you spend your time, and try cutting out time-wasters like endless social media scrolling or excessive Netflix bingeing.

Gym memberships and group classes can cost a lot, but you don't need either to get a good workout.

Gym memberships, studio classes, trendy workouts like SoulCycle and luxury exercise bikes all cost valuable cash. Luckily, you don't need to spend any of this money or buy any equipment to get in shape.

Bodyweight exercises are a great equipment-free way to get strong. For cardio exercise, you can do high-intensity interval sessions in your bedroom, go for a walk or jog outside, or even dance in your bedroom. You don't even have to turn off Netflix to get a good workout in.

Working out at home means you don't have to brave a busy gym.

Unfortunately, Planet Fitness's Lunk Alarm isn't too far off from reality. With judgy gym bros and cruel teenagers who laugh at your attempts to run on the street from inside their comfortable cars, (wait, was that too specific?) trying to get fit is a surprisingly harrowing experience.

One simple solution is to work out at home. With bodyweight exercises and inventive cardio, you can get fit without stepping foot outside. Or, if you want to take a more long-term approach, you can practice meditation, journaling and positive visualization so that the anxious thoughts don't get the best of you.

If you still want to make it to the gym, try finding a friend who also wants to get in shape. You'll keep each other accountable, and the comfort of having a familiar face nearby will ease the fear of being judged.

Try to stick to one simple fitness goal if you feel overwhelmed by exercising.

When you set a fitness goal, it often feels insurmountable. There are literally thousands of different workout programs and types of exercises, so it can be hard to pick one over another.

The best way is to start simple. For example, at the start of 2019 I decided that I wanted to do a single pull-up by the end of the year. I had no idea where to start, so I began by doing one minute straight of knee pushups every day -- for an entire month. Once I got used to the routine, I gradually began adding on more specific and complex exercises, and I've already doubled my original goal.

The key is to pick a final destination, then start with the simplest variation of the eventual feat you want to accomplish. Dreaming of running a marathon? Start by walking 20 minutes three times a week. Determined to ride your bike 100 miles? Try cycling to the grocery store every time you go shopping for the next month. Want to lose weight? Simply keep track of what you eat for a week using an app like MyFitnessPal before you start making dietary changes.

If you're on the move a lot for work or other obligations, it's hard to stay in shape. Whenever I travel, the break in routine feels like a free pass to skip my workouts and nutritious eating habits.

One fool-proof way to stay fit is using your hotel's gym (if available), or you can always do a bodyweight workout wherever you are staying. A more exciting way to stay in shape while you travel is to do some on-foot sightseeing -- try signing up for a walking or bicycling tour, or find a free guide to all the best sights online. If you're in an area known for its nature, make it a point to get out for a few hikes.

Anyone who's swam laps or had to run on a treadmill without headphones knows that exercise can sometimes be dull.

Nowadays, there are several creative ways you can get in shape without stepping foot inside a gym. If your routine gets stale, try rock climbing, acrobatics or even pretending to be a mermaid. Or, if you're confined to the treadmill, explore podcasts, guided runs and interval workouts to spice up the monotony.

It's impossible to turn your back on small children for a second, let alone leaving them to fend for themselves for a full thirty minutes so you can get a workout in. Childcare is expensive and sometimes hard to find, so it makes a lot more sense to let go of exercising until the kids are older.

However, there are a ton of fun ways you can involve the children you take care of in your exercises. My own mom used to strap me into a stroller and roller blade throughout our neighborhood.

Or, you could take them to a local park and work out on the monkey bars while they play. The kids can play in the middle of a track or skip around it while you jog laps, can splash around in a local kiddie pool while you swim laps, or you can throw a dance party in your kitchen for the whole family. If all else fails, plop them in front of the TV while you work out from the comfort of your living room.

Even if you feel tired by 3pm, try to fit in a workout after work. You'll feel more energized after.

Maybe you have the time, space and know-how to work out, but by the end of the day you're simply too tired to exercise.

If you don't know why you're continually exhausted, try looking at your sleep and hydration habits. Or, you can reset your wake-sleep cycle and get up early to fit in a workout before the stress of the workday foils your plans.

Or, another option could be to simply power through the start of your workout. Exercise, especially cardio, has been shown to increase your energy in the short term, as well as reducing fatigue over time. When you're feeling tired, commit to just five minutes of working out. If you still feel tired after, you can skip it for the day, but you might already feel pepped up and inclined to complete the routine.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Read more:
Stop using these excuses to avoid exercising - CNET

"Stand up straight." That's timeless advice we've probably heard at one time or another. It's worth heeding. Good posture is important to balance: by standing up straight, you center your weight over your feet. This also helps you maintain correct form while exercising, which results in fewer injuries and greater gains. And working on balance can even strengthen your abilities in tennis, golf, running, dancing, skiing-and just about any other sport or activity.

Throughout the many exercise classes and options that Vital Moves offers the residents of SaddleBrooke, focusing on and maintaining proper posture and balance during these sessions is encouraged and modeled by their expert fitness instructors. One such instructor is Signe Elwick, who has a bachelors in Physical Education/Exercise Nutrition, and a Doctor of Chiropractic. She is certified to be a Personal Trainer and a Certified Posture Specialist, with additional training in Osteoporosis Prevention, TRX Suspension, and Strength Training past 50.

Signe has dedicated the past 40 years to be an aerobic/fitness instructor and a personal trainer. Prior to joining the Vital Moves staff, she practiced her skills at fairly famous resorts and spas like the Golden Door in California, and Miraval Resort and Spa, right here in Tucson, where she appeared on "Oprah" when the star visited Miraval.

Signe is a strong believer in the physics principle: a body in motion, stays in motion. She feels that all exercise programs should be built from a safe place and increased as appropriate for each individual. She thinks that form comes first-do movement correctly and proceed from there. "Posture is so important because improper posture and body alignment can lead to musculoskeletal problems and pain." Signe believes that alignment and posture are critical to the functioning of the entire body system. At Vital Moves, Signe is an instructor in TRX and she works with a cadre of clients as a personal trainer.

Vital Moves offers a variety of health and fitness classes, six days a week, at the HOA#1 Fitness Center. Posture and Balance classes meet twice weekly, in addition to several Strength and Core Training classes, TRX Basics and Training, Yoga and Pilates, Cardio Drumming and Zumba, as well as Silver Sneakers. Stop in and talk to the director of Vital Moves, Janis Bottai, or contact her at (520)850-4089, or vitalmoves25@gmail.com For additional information, visit their website vitalmoves.net. "Enjoy the process!"

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Posture and Balance One of the Many Focuses with Vital Moves - Arizona Daily Star

Tysons may not have the liveliestnightlifeat the moment, but that could soon change as more late-night restaurants and places to hang out open. Tysons After Dark will highlight a different spot every week.

Whether youre already into fitness or one of the many people making a New Years goal to exercise more in 2020, there are several gyms around Tysons to check out.

Tysons Reporter did some research on gyms and fitness studios in the area and separated them into Tysons eight neighborhoods. This week, were profiling the ones in Tysons West.

24 Hour Fitness(1500 Cornerside Blvd, Suite A) has typical gym offerings, including an indoor pool, weights, cardio equipment, racquetball court, sauna and basketball court. The club offers groups for cycling and exercise, classes and training.The club is open from 4 a.m. to midnight every day of the week, according to its website.

Tysons Playground Fitness & Performance Center is a family-oriented space with youth programs for kids ages 8 and up and weight loss programs for adults at 8502 Tyco Road, Suite B. Members have 24-hour access to the facility, according to the website.

Tysons City Boxing(8501- 2A Tyco Road) offers boxing, kickboxing,Muay Thai and circuit training for beginners and advanced people. Most of the classes appear to be scheduled in the afternoon, with ones extending into the evening at 5:45 p.m., 6:45 p.m. and 7:45 p.m., according to the schedule.

Another boxing studio Rock Steady Boxing has a non-contact boxing-based fitness curriculum for people with Parkinsons Disease. The facility is located at8501 Tyco Road A-2.

Hot Yoga Tysons has hot, warm and cool classes running as later as 9 p.m. on certain days. The studio is at1420 Spring Hill Road, Suite 130.

BREAKAWAY Fitnesshas treadmills, an open floor, cable cross, hammer strength, ellipticals, bikes and rowers, along with personal training, massages and group exercise, according to its website. The facility is open from 6 a.m.-8 p.m. Monday-Friday and from 7 a.m.-noon on Saturday at1524 Springhill Road, Unit GG.

Fitness chain CrossFit has two locations one called Route 7 (8504-B Tyco Road) and another called Tysons Corner (8453 Tyco Road, Suite K). Both have classes in the evenings.

Fans of Orangetheory Fitness can find the hour-long classes at 1430 Spring Hill Road, Suite 150. The studio offers classes in the evenings, with the latest ones starting around 7 p.m. and 8 p.m. on certain weekdays.

The Edge Strongman 2.0 (8502-B Tyco Road) is dedicated to providing elite-level strongman coaching to both men and women with the equipment, personalized service and extensive knowledge, according to its Facebook page. It is open until 9 p.m. on weekdays and until 4 p.m. on weekends, according to its website.

Continued here:
Tysons After Dark: Where to Hit the Gym in Tysons West - Tysons Reporter

Life can be very hectic, especially as we usher in the New Year with our resolutions that often focus on being healthier and losing weight. Well one of our recommendations from the Extension Office is not to make long-term resolutions, because they often are unrealistic and short-lived. Therefore, if you wish to make resolutions, we suggest you focus on making SMART short-term goals. These are specific, measurable, achievable, relevant, and timely goals. An example would be I am going to exercise 20 minutes 3 days a week on Thursday, Saturday and Monday of this next week. Your goal should be an action plan, listing some type of action that you are going to take and achieve within the next week. Your weekly action plans are what will get you closer to your long-term goals of losing weight. Your action plans can focus on drinking more water, exercising a specific amount, eating more fruits and vegetables, taking your diabetes medication as prescribed, or even something that helps with stress management like journaling every day. These small, yet seemingly unimportant weekly steps can get you to leaving a healthier life this New Year.

Dont forget that our first Lunch N Learn of 2020 will focus on how to have Healthy Soups. We will discuss some ways to enjoy your winter with delicious soups, stews, and other recipes to keep you warm and healthy. It will be held at 12 p.m. Tuesday, Jan. 14 at the Person County Auditorium. It is only $5 to attend, and your registration fee must be received by Friday, January 10th.

Try the following recipe courtesy of the Eating Well magazine at https://eatingwell.com/recipe where the recipes are approved by registered dietitians. For more information on Food for Thought programs, activities and recipes, check us out online at http://facebook.com/persongranvillefcs, or email jennifer_grable@ncsu.edu

Spaghetti Squash Shrimp Scampi

Serves 4

1 2 1/2 - 3 lb. spaghetti squash, halved lengthwise and seeded

2 tablespoons olive oil

1 tablespoon. minced garlic

1/2 teaspoon salt, divided

1/3 cup dry white wine

1 lb. peeled and deveined raw shrimp (16-20/lb.)

1 tablespoon lemon juice

1/4 cup chopped fresh parsley

2 tablespoons unsalted butter

1/4 teaspoon ground pepper

1/4 cup shredded parmesan cheese

Place squash halves, cut-side down, in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered on high until the flesh is tender; about 10 minutes. Heat oil in a large skillet over medium-high heat. Add garlic and 1/4 teaspoon salt; cook, stirring for 30 seconds. Carefully add wine and bring to a simmer. Add shrimp and cook, stirring, until the shrimp are pink and just cooked through, 3-4 minutes. Remove from heat and stir in lemon juice. Use a fork to scrape the squash flesh from the shells into a medium bowl. Add parsley, butter, pepper and the remaining 1/4 teaspoon salt; stir to combine. Serve the shrimp over the spaghetti squash. Sprinkle with parmesan cheese and serve.

Nutrition Information: 350 calories, 17.1g fat, 591mg sodium, 26.7g protein, 17.9g carbohydrates

Excerpt from:
Wellness tips for the New Year - The Courier=Times

The CrossFit shoulder, commonly seen in CrossFit athletes, was a real problem in the past. And while it seems to be getting better, more people need to know how to fix the problem or prevent it right off the bat. The three most important muscles that get neglected in *most* CrossFit programs are the Pecs, Lats, and Rear Delts. First off, many athletes spend a majority of the shoulder work either moving weights up, or moving themselves up, and neglecting pressing or pulling weight forward almost completely.

Even ring dips became kipping dips at some point so the chest got neglected there, and during push-ups everyone is told to keep their elbows in close, so it becomes a very tricep-dominant exercise. The other problem is the frequent lack of strict pull-ups and lack of pulling weight towards you. This means that the midback is almost completely underdeveloped.

So, if you dont have Pecs or Lats, probably dont have Biceps because CrossFit athletes dont do curls, and dont have Rear Delts or a Mid-Back, whats there to support your shoulders? Upper Traps and Front Delts maybe? That doesnt sound safe to be supporting weight overhead when you are literally not training 80% of the muscles around your shoulders.

Where to start? Ive found the best way to begin incorporating these exercises is in the warm up. This way you know everyone in class is doing it and the work they are putting in is quality work, whereas if its accessory work, 75% of the class skips it and theyre already exhausted from the workout, so the quality isnt going to be there. Start with the largest muscles: Chest and Lats.

My favorite exercise for the chest is whats called a Pec-Walk. This is incredibly simple and I do this before almost every overhead workout. Take a medicine ball or two 5lb plates, and squeeze the sides by your fists, not open hands, hold it at sternum level and walk 200m. By the end your pecs should be burning like never before.

A great chest exercise to use as the strength portion of the workout is the decline bench press for a few reasons. Ive found that the ROM is easier on most peoples shoulders; its a little easier to isolate the chest, and its also new to a lot of people in a CrossFit gym, so it can be refreshing to those long-time members. My absolute favorite workout with this is to work up in 5 challenging sets of 6 close grip+6 normal grip+6 wide grip decline bench. The goal is to find a max and hit failure somewhere during the wide grip presses on the last round.

These can be an easy thing to fix. My first recommendation is to do Dumbbell Rows or Landmine rows if your gym doesnt have dumbbells. Test out a 5RM on each side and see what the difference is arm to arm. 10% is normal, but anything more than that needs to be addressed. When doing these, its important to make sure the shoulder isnt rolling forward or shrugging up. Leave the ego at the door and really focus on keeping the form very strict.

Another great exercise is the ring row. Everyone knows these are a great scaling option for pull-ups, but the more experienced you get in CrossFit, the more youll need to do these. My favorite workout to do with these is 50 reps in as few sets as possible. Every break, perform 5-8 push ups. You can also incorporate them in the warm up by having the class split into two groups, 1 group does an isometric hold at the top of a row for 15 sec, while the other half does an isometric hold at the top of a lat pull (sometimes called a scap pull) for three sets of each. This will give the coach a chance to move around and ensure people are engaging lats, not traps, and give people time to create some mind body awareness.

Most of CrossFit has a ton of front delt work, as most pressing will do that, and the side delts get some work if you are doing overhead squats. The Rear Delts, however, do not typically get work unless they are isolated. These are probably the least sexy exercise to work on in group classes, but they play a large part in stabilizing weight overhead front to back. So when doing overhead squats, if the weight is hard to keep in one spot overhead, stronger rear delts may help.

This is how I like to train them!

Hope you find something useful for you here, and keep an eye out on this series, upcoming common imbalances cover lower back and hips!

Tried something in the article, want to learn more, or have questions I may be able to answer? Drop a comment below and Ill get back to you ASAP!

You can follow me @coachbchambers on Instagram, and my gym @bigbendstrengthandconditioning on Instagram, Facebook, and Youtube, and subscribe to our podcast Big Bend StrongCast on Itunes and Spotify.

Read more from the original source:
Common Imbalances in the Shoulder and How to Fix Them - BOXROX

Century House is a great place to head in the new year to help with your New Years resolutions.

Whether you want to get more active, make new friends, get more tech savvy or take up a new hobby, theres no shortage of offerings at Century House. Along with clubs for everything from darts to low vision to crafts and pickleball, Century House offers a variety of programs.

Here are some of the upcoming programs you may want to consider to kick off 2020:

BYOD (Bring Your Own Device) Party and Computer Lab open house is on Wednesday, Jan. 22 from 11 a.m. to noon. This new offering is a chance to discuss your digital questions, issues or challenges as part of Seniors Embracing Technology, whose tech trainers will be available to work with Century House members. You can sign up for the computer lab at the front office.

Sirvivor BC: Prostate Cancer Exercise program, a new group-based program for men living with prostate cancer. The 12-week program, which runs twice a week, will focus on resistance training, flexibility, balance and aerobic exercises. It runs Wednesday and Saturday from 11:15 a.m. to 12:15 p.m. from Jan. 15 to April 4. Its $120 for 24 classes (registration code 35327).

Exploring with pencil crayons features lessons on layering, hatching, shading and form, colour and more. Eight classes will take place on Saturdays from 12:30 to 2:30 p.m. from Jan. 18 to March 7. A supply list is available upon registration, and the program costs $74.25. Registration code 34504. (Other art classes starting in January include creative drawing, beginner cartooning and acrylic painting.)

Night in Scotland celebrates poet Robbie Burns. It includes a happy hour (5 p.m.), piping, an address to the haggis, Scottish dance and music by the New Vintage Band, as well as a roast beef dinner with all the trimmings. Dinner is at 6 p.m. Its taking place on Friday, Jan. 31 and costs $20 for members and $24 for non-members. Registration code is 36594.

Century House, located at 620 Eighth St. in Moody Park, is open Monday to Friday from 9 a.m. to 9 p.m., Saturday from 9 a.m. to 4 p.m., and Sunday from noon to 4 p.m. For more information or to register for programs call 604-519-1066 or pop by the office.

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What's happening at Century House in January? - The Record (New Westminster)

With the booze-filled holidays here, many Americans are already thinking about how they'll counteract all the eggnog, wine and other spirits with Dry January, a 31-day break from all alcohol.

The practice gained popularity after a British nonprofit promoted it in 2013. The next year, it becamea government-backed public health campaignaimed at improving health, trimming waistlines and fattening wallets.

A 2018 study by the the University of Sussexfound that Dry January not only improved health for the month but also set up healthier drinking behavior for the future disputing the "Wet February" myth.

Dr. Michael Fingerhood, associate professor of Medicine and Public Health at Johns Hopkins who was not associated with the study, saidpeople can learn valuable lessons about alcohol during Dry January.

Is it a positive? I think it is, he said. Theres going to be people that say I feel better, I sleep better, I lost weight and Im more motivated to exercise.

Some people can quit cold turkey. But for others, quitting alcohol for an entire month is easier said than done.

Dr. Timothy Wilens, co-director for the Center for Addiction Medicineat Massachusetts General Hospital, recommends these people take the following extra steps before participating in Dry January.

Some peoplemay need a planto increase their odds at being successful during Dry January.

Wilens said many people who experience a substance abuse disorder use this technique when they do sobriety sampling, which is when someone decides to be sober for a certain period of time.

"When you're walking in and say 'I want to stop using' add something to it," hesaid. "What are you going to replace it with? How are you going to fill the time?"

Wilens suggests filling the time with physical activities such as exercise or walking.

However, he says that a structured plan shouldn't include avoiding social events where there might be drinking, becausethat can be isolating. Instead, Willens suggests having plan of what to drink before going out withfriends like soda or a non-alcoholic beer.

"Structure is creating more than just, 'Im just going tostop,''' he said. Instead it's more like, "Im going tomake my likelihood of not using much better because Im going to dothe the following things.

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Wilens also says it's important to have a social network to supportyou through the process, such as friends or family.

It's easier to get through Dry January when someone in your life is aware of your plan and keeps you accountable. However, Wilens says that it's important to discuss expectations with that friend or family member before sobering up.

"You want to predetermine what those rules are," he said. "Do you want the person to be honest with you?Do you want them to ask them how much you're drinking?"

Often times many people want to be held accountable during Dry January but then become angry when confronted and Wilens says the experiment is not worth burning a friendship.

"They experience shame and thats a very hard emotion to process or metabolize," Wilens said.

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Finally, it's important to get into a certain mindset before sobering up for Dry January, especially during relapses.

"Youre going tohave slip-ups, and slip-ups are part of the condition," Wilens said. "Its managing them, not seeing them as a failure."

If you end up having a glass of wine during a dinner party, don't throw the entire month of sobriety out the window. Wilens saidDry January, like most sobriety programs, is about taking one day at time instead of looking too far into the future.

"It's like people being on a diet," he said. "It doesnt mean you should trash your diet, it just means you had a cookie."

Instead of feeling shame and regret,take that moment to review what steps led todrinkingand then readjust, he continued.

Dry January is about curbing heavy drinking and establishing healthy habits for the future. However, it can be dangerous for those who are physically dependent on drinking and who may go through withdrawal symptoms.If this is the case, Wilens advises these people seek professional help in an inpatient setting.

The 2015-2020 Dietary Guidelines for Americans defines heavy drinking as fiveor more drinks in one setting for men and fouror more drinks in one setting for women.

Contributing: Josh Hafner,USA TODAY. Follow Adrianna Rodriguez on Twitter: @AdriannaUSAT.

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Swearing off alcohol for Dry January? Here are a few helpful tips to get through the month - USA TODAY

By Dayna Walls on December 27, 2019.

Growing up, I always enjoyed my time at school. It was where I could fill my days with new and exciting things to learn and create. While I was one of those kids that actually enjoyed homework (for the most part), I understand that not every part of school is always enjoyable for every child. Like many, sometimes my favorite part of school, was time off from school! With our PD Days we try to get the best of both worlds, combining the fun and more relaxed pace of a day off with guided learning and creative exploration opportunities. My favourite thing about our PD Days is that we are able to worry less about the clock and more about providing your child with the necessary tools to develop their self-expression and creativity.

As a working parent, I can now see a different side to those much-anticipated days off from school finding childcare or getting time off can be tough! At the Esplanade, we recognize this struggle. Our education team saw PD Days as a natural extension of our services. By offering arts programming to the community on both SD76 and MHCBE PD Days, we hope to help parents with the struggle of finding safe, affordable, quality childcare, and kids a fun day off with a chance to be creative.

So what does a PD Day with us look like? With our unique PD Day offering, children get the benefit of multiple community based learning resources in one program. In the morning, children will explore the Esplanade Art Gallery and take part in play-based projects where they can exercise their imaginations, while developing their creative thinking and problem-solving skills. In the afternoon, we walk kids across the street to the Hive Artists Hub where they have the opportunity to learn directly from professional practicing artists and create art works of their own in the studio!

While our projects and spaces make this program special, our arts instructor Julie Downey-Hogland will ensure that each child has a positive experience. Equipped with a post-secondary education in both social work and fine art, she is passionate about inspiring children to achieve their full potential and to have fun while doing it! Julie has extensive experience working with children and youth of all ages and abilities. She has been creating a warm and inclusive learning space as an arts instructor at the Esplanade since June 2018 and we are very lucky to have her!

For more information on our PD Day programs, please visit http://esplanade.ca/education/education-current-upcoming/2019/08/2019-20-pd-days/.

Dayna Walls is education coordinator at the Esplanade.

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Eye on the Esplanade: Exercising imaginations on PD Days - Medicine Hat News

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