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You do not need to weigh your food, track your macros, drink lemon juice and cayenne pepper in your water every morning, avoid carbs, or add sustainably-sourced Scandinavian lingonberries to all your smoothies.

Heres what I focus on (completely ignoring the rest):

1. Eat 80 per centwhole foods, 20 per centwhatever you want.

2. Intentional movement most days of the week. Prioritize strength training.

3. A mental health practice. Meditation, yoga, hobbies, whatever works for you.

4. Deep social connections.

Thats it! No need to overcomplicate things.

Karina Inkster is a qathet region health and fitness coach, author of five books, and host of the No-B.S. Vegan podcast.

If you have expert advice to share with Peak readers, emaileditor@prpeak.comfor submission details.

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I'm overwhelmed with all the fitness and nutrition advice out there. How can I simplify it? - Powell River Peak

Toronto-based fitness company sets out to disrupt the home recovery and performance product space, with the worlds 1st heated vibration foam roller with interchangeable sleeves.

Toronto-based company, Salus Performance, is set to release its first product, the Salus Roller, on Kickstarter on August 10th, 2022. Founded by Kalum Lamothe (Edmonton) and Kiyo Monteith (Toronto), the team also includes Dr.Andreas Saltas (New York) and David Simpson (Miami). Salus has created the first triple-therapy foam roller that combines heat, vibration, and pressure with interchangeable sleeves (harder vs softer, extrusions vs flat, etc.) into one patent-pending, recovery, and performance device.

During my 4th title defense at Bellator 279, I chose the Salus Roller to enhance my recovery and performance helping me secure the win! - Cris Cyborg, Bellator Featherweight Champion (MMAs only grand slam champion)

Kalum (CEO) set out to create the world's 1st heated vibration foam roller in 2015. As a lifelong athlete who competed at the highest levels, Kalum personally experienced injuries that derailed his goal of representing Canada in speed skating, at the Olympics. While looking for effective treatments, Kalum traveled across North America to work with the best therapists available and found that the most commonly utilized remedies included heat (ex. heat pads), vibration (ex. handheld vibration devices), and pressure (ex. massage).

Although foam rollers that either heated or vibrated were widely (and successfully) available, he found a clear gap in the market - no company had released a foam roller that combined both heat and vibration into one device. Additionally, the Salus Roller has a unique 18 length to improve stability while rolling and has a smaller diameter to help penetrate deeper into the muscle. Thus, the idea of the Salus Roller was born.

The million-dollar question - why combine heat, vibration, and pressure into one product?

Individually, heat, vibration, and pressure are all effective therapies that lead to positive effects on a persons biomechanics but take varying degrees of time, money, and knowledge to utilize efficiently. Instead of treating yourself with a heating pad, then a vibration device, and then a foam roller, we have integrated all three into one process, Kalum says.

When combined, research has shown that the user can also get a layering result that actually improves the overall effectiveness:

- Improved flexibility, range of motion, and PPT when adding vibration of 33-62 Hz to foam rolling (source: Front. Physiol., 21 December 2020, Sec. Exercise Physiology)- Improved power, and agility when using a vibrating foam roller (source: Journal of Sport Rehabilitation https://doi.org/10.1123/jsr.2019-0442)- Reduced pain and stress when combing pressure and heat therapies (source: Neural Engineering for Rehabilitation Article ID 2826905)- Increased blood flow and reduced recovery time when combining heat and vibration therapies (source: Med Sci Monit. 2011; PMID: 21873956)

Over the last few years, the Salus Team has diligently worked through a number of prototypes that were developed, tested, and optimized in Edmonton, AB. Although the pandemic slowed progress, the Salus Roller is now being user-tested by a comprehensive network of Olympians, World champions, physiotherapists, first responders, professional and amateur athletes, as well as general fitness enthusiasts across North America. The Salus Roller is patent-pending and is now on the precipice of an official launch on Kickstarter this August 10th.

With the launch of the Salus Roller, Salus has set out to empower people, regardless of what their fitness journey looks like, with an effective and efficient home recovery device. Our goal is to help people like you, regardless of your fitness level, improve the way your body feels, recovers, and performs! Kalum says.

Free ones body, and unlock its biomechanic potential. Available on Kickstarter this August 10th, 2022

Salus Performance

Kalum Lamothe

+1.780.340.3348

Canada

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The Salus Roller Sets Out to Innovate the Way That Fitness Enthusiasts Recover and Perform - Benzinga - Benzinga

The onion-laden truck that mowed down three people in Mymensingh's Trishal upazila on July 16 -- including an eight-month pregnant woman who gave birth on the spot -- got its fitness certificate while impounded at a police station two days later.

The vehicle got the clearance without any inspection, which violates section 20 of the Road Transport Act-2018 and relevant orders.

A dying woman giving birth at the scene of an accident created sensation across the country.

Police seized the truck on July 16 and arrested the driver, who had fled the scene, on July 19. The driver had no valid licence and the vehicle had no fitness clearance or tax token, law enforcers had said then.

It is mandatory to inspect the vehicle before issuing a fitness certificate, which inspector Nur Mohammad Toha of Narayanganj circle disregarded while certifying the truck bearing the number plate Dhaka Metro-Ta-20-3580.

"The matter was revealed in an internal investigation following media coverage on the accident," said an official of the Bangladesh Road Transport Authority on the condition of anonymity.

But this is not a standalone incident, according to BRTA officials.

And the lapse in the process came to the fore at a time when questions are being raised about the quality of the BRTA inspection itself -- which is generally carried out manually -- before giving the fitness clearance.

Unfit vehicles are considered a major reason behind road accidents, which saw a sharp rise in recent years and have become a serious cause for concern.

In 2021, 5,088 people were killed in 5,472 road crashes, up 29.86 percent and 30.34 percent respectively from a year earlier, according to the police.

Some brokers in collusion with a section of unscrupulous BRTA officials manage fitness clearance without even getting the vehicles to the BRTA offices concerned.

The Daily Star spoke with two people who get fitness certificates for their vehicles renewed with the service of brokers and without paying a visit to the BRTA office.

"It is a hassle to take my car to the BRTA office. So, I give Tk 3,000 to a broker and he manages the fitness clearance for me," said one of the vehicle owners requesting not to be identified for fear of reprisal.

Although the number of vehicles has increased manifold in the last few years, the headcount of staffers, including vehicle inspectors, who play a major role in giving fitness clearance, has remained almost the same.

A low number of vehicles are tested at the Vehicle Inspection Centre at Dhaka's Mirpur office, with the majority tested manually by inspectors. At present, 120 inspectors are struggling to ensure fitness for tens of thousands of vehicles.

As a result, there are long queues of vehicles every day for fitness certificates.

"So, many car owners want to avoid the hassle through brokers," said an official wishing not to be named.

In fiscal 2020-21, they checked the fitness of 6.75 lakh vehicles.

As of January, more than 5 lakh registered vehicles were on the road without a fitness certificate.

Contacted, BRTA Chairman Nur Mohammad Mazumder said they have given strong directives upon all field offices not to give fitness certificates without inspecting vehicles at the BRTA office.

Even after the strong directive, Toha went ahead and signed off on the vehicle's fitness without getting anywhere near it.

"So, we have taken immediate and stern action against him," he told The Daily Star yesterday.

He was suspended and closed at the BRTA headquarters, as per the order.

Recently, a vehicle inspector was suspended and departmental action was taken against two staffers of BRTA's Circle office at Ekuria following the same allegation.

"We are trying our best to prevent such incident and already given a strong message to all officials said stern action would be taken if anyone found involved in such incident," Mazumder added.

Link:
Fitness farce - The Daily Star

If theres any tenet in the fitness world thats gone unchallenged, its the importance of a solid warm-up before your workout. These warm-ups, which usually involve dynamic stretching, or the kind thats done with easy movement that mimics the exercises youre about to do later, are essential to ward off injury, help improve performance, and simply make your routine feel better.

One that tends to fall by the wayside? The importance of a cooldown, when you gradually reduce workout intensity and pace to let your breathing and heart rate return back to normal, and ideally add some stretching into the mix along the way. A cooldown is actually just as vital as that warm-up, strength coach Alina Kennedy, CSCS, a New York-based personal trainer at Bloom Fitness, tells SELF.

The end of a workout is the perfect time to stretch, since youre warm from exercise, and your muscles and joints are loose, so its the best time to work on your flexibility, she says. Unlike during a warm-up where you should always do dynamic stretching, during the cooldown, static stretching is best.

Static stretching refers to getting into a stretching position and holding it for 15 to 60 seconds, Kennedy says. Resist the temptation to bounce in and out of the stretchthats actually its own type called ballistic stretchingbut instead deepen your breathing and feel yourself relax more into the stretch with each exhale.

In addition to aiding with flexibility and range of motion, cooling down after a workout can help bring your heart rate and blood pressure back to your normal baseline, Mayo Clinic notes. This may be especially important during an endurance event or an activity where youve really gotten your heart rate up, like high-intensity interval training, or HIIT. Plus, it can help boost your sense of relaxation after a killer sweat session.

So what are the best stretches to slot into your cooldown after a workout? Theres not one answer here, since that depends on a bunch of things, like the muscles youve worked in your routine and what simply just feels best for your body. So we asked 10 fitness pros for their favorites to give you a whole lot of possibilities for your routine. Try three or four of these after your next workoutgenerally holding for about 15 to 60 seconds per stretchto chill out fast.

Visit link:
10 Top Fitness Pros Share the One Stretch They Slot Into Every Cooldown - Self

Back in April, all the degens on Crypto Twitter were boasting about the money they were making just by going out for a run and tracking it on Stepn. The app rewards you in its GST (Green Satoshi) token for walking, jogging, or running outdoors. Some Web3 folks were racking up more than $20 worth of GST per run.

But that was in April, when GST was close to $9.

By May 10, when I started using the app (late to the party), GST was down to $3.50. I earned 0.65 GST for my first 2.5-mile run, or $2.27. Still, hey: free money (well, "money") for an activity I was already planning to do. Pretty cool.

Then GST kept falling amid the broader crypto crash. By my third run on Stepn, on May 1, GST was at 97 cents. Today, it's at 8 cents. (Could this thing go to zero? Absolutely.)

To date, through eight runs on Stepn of 1.6 to 3.6 miles each, I've earned 31 GST total, currently worth... $2.17.

And I haven't even mentioned the catch. To start using Stepn, you have to buy a sneaker NFT, parked on Solana and priced in SOL. When I bought mine toward the end of April, SOL was flying high, close to $100, so I shudder to share what I spent on my sneaker: more than $400. Market research!

The people who were early to Stepn would talk about how quickly they expected to earn back the money they spent on their sneaker NFT and begin making a profit. At current crypto prices, I'll earn back what I spent in 363 months, or about 30 years. The app also continually tries to get you to spend more money by "repairing" your sneaker or "leveling up" by buying another.

If the tokenomics aren't enough of a turnoff (it certainly prompts Ponzi scheme accusations), the UX is far inferior to leading Web2 fitness apps like Nike Running Club and Strava. (When I run now, I use all three apps.) Stepn doesn't currently have any social featuresbut CMO Shiti Maghani told us on the gm podcast in June that those are comingand will only display distances in kilometers. Like Axie Infinity, the progenitor of the promising-but-problematic "play-to-earn" model, these products ask users to buy in before they can even determine whether they enjoy the game.

All that said, I believe Stepn, which amassed 3 million users in just six months, is a very cool proof of concept for utility NFTs.

As I've written in past columns, I believe NFTs are here to stay and will evolve far beyond the wealth flex of PFPs like Bored Apes. I imagine we haven't yet seen the most interesting use cases of the technologywhether it'll be for ticketing (as Mark Cuban thinks), gaming, the metaverse, or something else.

I love the idea of an NFT as your entry pass into a club. At NFT NYC last month, multiple parties only allowed in people who owned a certain NFT, and they used apps like Tokenproof to check. I think Stepn's mistake was pricing its sneaker NFTs far too high; the trend now is shifting toward more affordably priced NFTs.

I also believe the community element is key. Despite Stepn's design flaws, I sense there are people using it mostly because they want to support these types of projects. I'm in two different Stepn Telegram groups, and they are buzzing all day, every day.

So I see Stepn's significance as symbolic. We're in the very early innings of the token economy, and first-mover attempts like Axie Infinity and Stepn should be commended for trying to figure this stuff out, even if someone else is likely to come along next and do it better.

That's why both Axie and Stepn are making meaningful tweaks to their products (Axie created free starter NFTs for new players, Stepn will buy back and burn its GMT governance token and add Ethereum support) to onboard the next wave of the crypto-curious.

Get the biggest crypto news stories + weekly roundups and more!

Continued here:
2 Months of Running With NFT Fitness App Stepn - Decrypt

A shocker of a workout (Picture: Epulsive/evaespresso.com/Metro.co.uk)

Would you get zapped with electric pulses in an effort to get in shape?

It might sound like a new form of torture, but EMS electrical muscle stimilation is fast becoming a major trend in the world of fitness, with more studios popping up all over London.

EMS training targets multiple muscle groups simultaneously through electrical pulses, upping the impact of any movement you make for the ultimate full body workout.

Say a traditional works out just a few of your muscles at a time. With EMS, youd up the engagement, using more muscles at a time to increase the intensity of your exercise.

All this is why proponents say a 20-minute EMS workout is the equivalent of 90 minutes of intense exercise.

So, a time-saving way to go even harder at the gym. Is it worth trying?

I put EMS training to the test at Kensington-based E-Pulsive studio, one of the first gyms in London to introduce this radical new approach to health and fitness, founded by Eladio de Leon and Mario Kaspers.

Fusing traditional HIIT techniques with hard science and pressed schedules, the integrative approach to fitness makes everything from strength training to spot-toning that little bit easier.

A session at E-Pulsive is around 20 minutes long and uses high intensity, high interval training (HIIT).

I went in apprehensive (getting electric shocked sounds quite painful) and not knowing what to expect.

And Ill be honest: the first electrical pulse did feel like a proper shock. Its jarring, but you do get used to it with surprising speed, and the trainer is there to talk you through the movements and ensure you dont panic about the sensation.

Each movement is carefully coordinated to the rhythm of the electric pulses, ensuring every move you make is delivering the best possible results.

You hold each pose for around 20 seconds, which might sound easy, but requires a lot of focus the electricity makes even simple positions feel much tougher.

My first session I moved in between the electrical pulses and my second session I moved during the pulses.

The different style of training targets different things holding the pose when the electrical pulse is going off is to target strength and weight loss. Moving during the electrical pulses is to tone up also tightens the skin and increases strength.

By my third and fourth session I was really into being electrocuted and tried to increase the electrical pulses to the limit for maximum result.

After each session, I walked away feeling the burn but the next day I felt strong and energised. Id strongly suggest following up each session with a trip to the cryotherapy chamber to fully relax the muscles.

E-Pulsives founder, Eladio, recommends doing an EMS workout once a week in addition to your regular exercise routine or two a week if you just dont have time for normal gym sessions.

He claims that if you combine this with a healthy lifestyle, changes can be seen after four sessions, and over a 12-week period, you can see 9% body fat loss and a 30% increase in strength.

If you fancy trying out an EMS workout for yourself, you can book private and partner sessions starting from 50. Initial consultations last 45 minutes in total where the trainer will discuss lifestyle, goals and potential injuries followed by a fully customised 20-minute EMS workout.

Do you have a story to share?

Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.

MORE : The 20-minute workout: TRX foundational movement workout

MORE : Home workout guide: How supersets can ramp up your fitness

MORE : Why you need to exercise caution when it comes to following fitness influencers

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EMS workouts might be the next big fitness trend - why you should give it a go - Metro.co.uk

Workplace fitness is an area we need to look into some more (Photo: Courtesy)

The average Kenyan woman spends approximately eight hours of her day working. This translates to 40 hours per week. All these hours combined with increased love for electronic gadgets explain why obesity is on the rise in Kenya.

The reason some working women could be out of shape is that they do not have adequate physical activity. Workplace fitness is an area we need to look into some more.

Workplace fitness entails deliberate efforts organised by a company - or employees - to have its employees (and sometimes their family members) incorporate physical activity in their day-to-day routines.

All efforts are to encourage staff members to adopt a healthier lifestyle. Here are some of the benefits of establishing a fitness culture in the workplace.

An unhealthy lifestyle is one of the leading causes of health problems that lead to chronic illnesses and even some types of cancer. Unhealthy employees cost more than healthy employees.

Incorporating a fitness culture in your company is a win-win situation; your employees become healthier and fit with time as they cut costs on medical care and the company saves a bit more.

A workplace fitness programme will educate you on how to feel better about staying fit at work, which is beneficial both mentally and physically.

From simple stretching exercises to scheduled workout sessions, that dose of happy hormones counters depression and makes work a lot less stressful.

By the end of the day, work monotony is broken - you will find yourself able to sleep better and come back to work more rejuvenated.

New research suggests that women are sacrificing their health due to the burden of long work hours. Healthy and rejuvenated women are less likely to miss work.

With a fitness programme in place, women will enjoy their days at work and will look forward to the next day.

Workplace fitness programmes encourage employees to perform better and increase productivity.

Research shows that companies that have fitness programmes retain their employees, especially women, longer than other companies.

Employees in companies that have established a fitness culture are less likely to resign as employees also appreciate the efforts that the company has put in place. Decreased employee turnover rate is a definite plus to a company.

Also, people who work out together develop a bond over time and they tend to know each other better. Such bonds foster healthy working relationships that translate to better cooperation when working. A fitness programme at work also offers social support for individuals who would want to achieve weight loss goals.

These relationships and associations build an atmosphere of teamwork, which reflects well on the entire organisation.

See original here:
Benefits of workplace fitness culture - Eve Magazine

SAGINAW TOWNSHIP, Mich. (WJRT) - Saginaw Township's Fashion Square Mall is heading for the auction block next month.

While the mall's future is uncertain, once vacant commercial space nearby is filling up.

Now that Kochville Township has filled up all of its vacant buildings just across the road from the mall, it might be a sign for an investor that there could be hope for the mall property.

"We are fortunate, we seem to be getting some type of resurgence right now," says Kochville Township Manager Steve King.

That resurgence is evident along Tittabwassee Road in Kochville Township, as once vacant commercial buildings are now getting new tenants. A few years ago, the vanishing businesses had people concerned.

"What does the future look like, what's happening here, why do we suddenly have close to 200,000 square feet of vacant commercial space," King says.

Art Van closed, but Gardner White opened up in the building in December.

Value City Furniture is remodeling the old Toys R Us building, which has been vacant since 2018. Value City could open this fall.

The Gander Mountain building has been vacant for a few years, but now Planet Fitness will now open its newest facility once that building is remodeled.

"They are investing in the building itself, they should draw a fair number of people to that shopping area, great spot at Tittabawassee and I-675, we are excited to have them,' he says.

King is also watching the developments across Tittabawassee Road, where Fashion Square Mall will go up for auction on August 22nd, starting bid will be at $2.3 million.

A new investor may potentially re-purpose the facility, but now that Kochville Township has its vacant buildings filled, it might be a sign the Bay-Tittabawassee business corridor could thrive once again.

"People come from all over, about fifty mile radius to come here, so if people see the commercial-size investing is here, they think things are getting better in mid-Michigan as a whole," King says.

The Fashion Square Mall auction next month does not include the Sears and Macy's part of the mall. Those buildings have separate owners.

More here:
Kochville Township's last big vacant building to be occupied by Planet Fitness - WJRT

If youre the kind of person who likes their fitness plate to be filled with some Pilates, HIIT, a side of boxing, and maybe a dash of barre, New York City is the place to be during the week of June 5.

Fitness studios throughout the city have banded together to launch the first-ever "fitness week." Inspired by the idea of restaurant weeks, NYC studios are offering buy-one-get-one deals on both in-studio and virtual classes for the week of June 5 through June 12. Plans are in place to repeat the idea in Los Angeles and Toronto, then eventually overseas.

Co-founders Debra Strougo ofFitizens Holdingsand Brian Chappon ofCENTRED Wellnesssay its meant to help invigorate the fitness industry in the wake of the pandemic. Gyms and studios were hit hard by COVID: A2021 report from the National Health and Fitness Alliance found that the industry lost $29.2 billion in revenue, and that 22 percent of gyms shut their doors for good.

Social distancing shifted much of the fitness industry online, which has in fact been empowering for some trainers and fitness entrepreneurs. But Strougo and Chappon still see a need for revitalization of local fitness scenes, and hope that hosting fitness weeks will help.

In New York, there are dozens of studios participating, including the likes of The Class, F45, The Bar Method, P.volve, SLT, and many more. Studios are spread throughout Manhattan, Brooklyn, Queens, and even the Hamptons. You can see thefull list and a map view here.

Reservations open May 25. So if youre in the area, peep what you want to sample, and get ready for a week of trying new things.

Oh hi! You look like someone who loves free workouts, discounts for cutting-edge wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

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Inspired by Restaurant Week, Get Ready for the First Fitness Week - Well+Good

Health and Fitness Travel, the wellness holiday specialists, announced the launch of their new Active Tours and Wellness Tours in a variety of exciting destinations, including Costa Rica, Japan and Iceland. These tours are specifically crafted to engage both the muscles and the mind with the Active Tours collection offering destinations spanning the globe from Argentina to Japan and the wellness tours featuring everything from the culinary to the cultural against a stunning backdrop of vibrant destinations such as Bali, Peru and Italy.

Cultural awareness has been proven to have a significant impact on mental health, and as such progressively more travellers are seeking a holiday that not only enriches the mind, body and soul, but also actively promotes the discovery of a different culture. By stimulating and refreshing the mind through a mixture of various wellness activities, these tours meet this growing trend, combining the benefits of exercise and invigorating the mind, with new experiences and cultures.

From white water rafting through the black water rivers of Argentina, to unwinding in the naturally heated Blue Lagoon of Iceland, these tours have something for everyone.

Paul Joseph, Founder of Health and Fitness Travel, says These Active and Wellness Tours meet the demand for combined health, fitness and cultural holidays. Consumers are constantly seeking new ways to reduce illness and alleviate symptoms of stress and burnout, and these tours offer exciting opportunities to uncover different cultures, enhancing cultural awareness whilst increasing fitness levels and improving overall well-being .

The active tours are ideally suited to adventurous travellers who can explore the chosen destination on a range of different energetic activities, in the company of like-minded individuals. Whereas, well-being conscious travellers can unwind and embark on a health journey of self-discovery, delving deeper into the culture of their chosen destination on a wellness tour. Active and Wellness Tours ensure an enriching experience, rejuvenating the mind and body to improve overall well-being.

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Health and Fitness Travel introduce new Wellness & Active Tours - Travel Daily News International

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