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If you've spent any time on the wellness side of TikTok, you've probably seen videos of celebrities and fitness influencers working out in a beautiful gym with all the workout equipment a fitness lover could dream of, a trendy black color scheme, and truly impeccable lighting. If you have a really sharp eye, you may have noticed the distinctive logo wallpaper too. The fitness center in question is Alo Gym yes, that's Alo, as in the chic activewear brand and it's even dreamier than your favorite TikTok stars make it look on-screen.

The likes of Glen Powell, the Beibers, and Kylie Jenner have all been spotted at the exclusive gym space, while TikTokers like Alix Earle and Jake Shane have shared full videos of their experiences.

As a health and wellness journalist who spends an unsightly amount of time digging into every corner of the wellness world on social media, I was naturally very curious about the gym that kept gracing my feed. After some light investigating (ahem, falling down a TikTok rabbit hole), I quickly learned that this isn't any old gym you can just walk into and become a member this is an invite-only workout space located at Alo Headquarters in Beverly Hills. (Note: It's a different space than the Alo Sanctuary studios, which you may have also seen online.)

Upon learning that Alo Gym isn't open to the public, I logged it away in my brain as a cool workout space, and didn't give it another thought. That is until, out of the blue, I got THE email. "Reaching out on behalf of Alo Beauty & Wellness to invite you to a 1:1 personal training session at their Beverly Hills HQ," it read. Thus began my experience at the Alo Gym and, since we don't believe in gatekeeping at PS, I'm taking you along for the journey.

After responding with an enthusiastic "yes" to the email invite, I scheduled a 1:1 Pilates training session in the weeks that followed. On the day of, I pulled up to the brand's discrete yet grand building in Beverly Hills, and was greeted by complimentary valet.

As bizarre as it may sound, even the waiting area by the valet oozed cool, with a mural of the Hollywood Hills, a white leather couch, and, oddly, a motorcycle. But it didn't even hold a candle to the rest of the Alo HQ building.

After riding the elevator from the parking garage to the main floor, the doors opened to reveal a lobby that was simultaneously dramatic and calm. The ceiling stretched six stories high, with dramatic windows that spread soft sunlight across every corner of the room. As my eyes swept from right to left, I spotted a majestic fig tree, meticulously curated racks of Alo apparel, a massive "alo" sculpture, and multiple seating areas that looked like they'd been plucked directly from a Restoration Hardware catalog. At the far left side of the lobby, I found the reception area, where I checked in for my class (admittedly, an uncharacteristic two hours early hey, I wanted to take full advantage of the amenities!).

I was told to wait wherever I liked in the lobby, so I plopped myself down in a nice sling chair to get through some work. Since I had some time to kill, I asked if there were any food spots nearby where I could grab lunch and then I was kindly offered a salad from Goop Kitchen, which was unbelievably tasty. I really want to stress that at this point I hadn't even left the LOBBY, and I was already wildly impressed.

When it came time for my class, my instructor found me and asked if I needed any Alo gear for the workout but being the overachiever I am, I'd opted to wear an Alo set I already owned to my appointment.

She led me through the brand's now iconic gym space. Let me paint a quick picture for you: At the entrance, there's a wall of "alo" branded boxing gloves on the left and a full mirror on the right. Then you weave through a few layers of strategically placed planters with palm trees before entering the gym space. The center floor of this gym is pretty much wide open (leaving space for boxing or other floor workouts), while the walls are punctuated by every fitness machine you could imagine. We, however, swung a left and walked into a private alcove tucked in the back right of the gym, equipped with three Pilates reformers.

I asked if it would be okay if I filmed and took some photos of our session together, and the instructor looked at me as if I'd asked if I could eat food in a restaurant. Not only was it okay, but she was ready to help me get that content she literally offered to take photos and videos of me as I moved through her class. So, I took her up on that offer.

She called out moves to me and gave suggestions on spring settings, just like any other Pilates class. However, every so often once she ensured my form and alignment were correct she'd grab my phone and take some photos and videos at different angles around the Pilates reformer. It's pretty clear she had this down to a science, knowing which moves and angles were best. At first I was a little weirded out by my instructor playing the role of videographer but after the first or second time I didn't even think twice about the camera, and just leaned into the whole experience.

Don't be fooled, though this class isn't simply a photo opp. After spending an hour moving through various moves on the reformer, my abs, arms, and legs were burning. I will note, however, this isn't your classical Pilates class it skews more on the modern, rigorous, fitness-forward side of the sport.

At the end of the workout, I got a tour of the rest of the Alo wellness space because the gym is only a fraction of everything they have at HQ. There are cold plunges, infrared saunas, a cryotherapy chamber, a snack station, recovery suite equipped with skincare and hair tools, a movie theater, and even a recording studio. Each space looks like a film set in its own right, with logos sprinkled throughout and a moody, organic modern aesthetic that falls somewhere between a spa and a nightclub.

The cherry on top: I was gifted a cozy Alo sweat set to change into, along with some skincare products and accessories (in the brand's iconic gray tie-dye bag, of course).

In short: the Alo gym is a true wellness wonderland.

I've taken a lot of fitness classes over the years, and I've seen plenty of people prop up their phones to record themselves but it's often met with varying degrees of annoyance from instructors and fellow class-goers.

This Pilates sesh at Alo, however, was an entirely new experience: Filming was not simply tolerated, but actually encouraged. At this particular gym, this policy is obviously in their best interest it's great marketing when celebs and influencers post fitness videos with the activewear brand's logo splashed across the background. But this experience did get me thinking: Is there some benefit to a gym space that's primarily intended for influencers?

Admittedly, as a journalist who's a bit newer to this whole "content" game, it was kind of, well, freeing. I felt significantly less self-conscious about having a camera pointed in my direction as I moved through pikes and planks.

Sure, it helped that I was the only attendee in the Pilates class, and I didn't have to worry about making anyone else uncomfortable. That said, just around the corner there were a few other people working out in the main gym space. But I didn't once feel awkward or worry about them judging me since, you guessed it, they were snapping photos and taking videos, too.

It was (dare I say) empowering to be in a space where I could uninhibitedly capture video of my experience. And honestly, with the camera rolling, I was even more conscious about maintaining proper form than I usually am and I'll take that as a win any day.

Does this mean we all need to unapologetically film our workouts in the name of confidence-building? Absolutely not. But, for anyone interested in recording a sweat session for social media be it for a job or hobby I think there may be a case for these types of spaces. Somewhere like Alo or other anointed "influencer gyms" are places where content creators can film away, without disrupting anyone else's workout. Perhaps, as strange as it may sound, these types of spaces can create a more universally positive workout experience for all.

But, in the meantime, I'll happily hang at the dreamy Alo gym anytime documented or otherwise.

Kristine Thomason is a lifestyle writer and editor based in Southern California. Previously, she was the health and fitness director at Mindbodygreen and the fitness and wellness editor at Women's Health. Kristine's work has also appeared in POPSUGAR, Travel + Leisure, Men's Health, Health, and Refinery29, among others.

Originally posted here:
I Tried Working Out at the Alo Gym: See Photos - POPSUGAR

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Finding the time to exercise can be difficult.

New research reveals more than half of us are failing to hit the recommended 150 minutes of movement the NHS advises we do each week, so how do we get started?

Jill Scott won 161 caps for her country, was crowned Queen of the Jungle in Im A Celebrity and regularly commentates on both mens and womens football matches. And now, the sporting legend is getting us motivated to move.

Here are her top tips for keeping your mind, body and muscles focused when it comes to exercise

1. Write a fitness plan for the week

When I had big matches ahead of me, it would often become overwhelming, so Id try to take every week as it came with training, says the 37-year-old former pro footballer. Id recommend a similar strategy for anyone wanting to stick to a movement or exercise goal.

Rather than going too big with what you want to achieve, break your goal down into smaller chunks, and make sure you write a simple plan for that week, in terms of what exercise or movement you want to do each day. If you write something down, you are much more likely to stick to it.

2. If you dont feel like a workout just walk

You often feel under pressure to go for a long run or to go hard at the gym, says Scott. Whether youre a professional athlete or just starting out, if youre not in the mood, a simple walk or jog can help get the body moving, boost your cardiovascular fitness and clear your mind. Walks are an important mental reset time for me, so I try and do them as often as I can.

3. Limit screen time

I find it really easy to get wrapped up in my phone, she reveals, so I always limit my screen time to maintain a healthy balance. Excessive screen time can lead to disrupted sleep and decreased physical activity, so Id recommend taking regular screen breaks and limiting phone time before bed, so it supports your sleep and energy levels the next day.

4. Try Epsom salts

After a long day of training, I always used to treat myself to a hot bath with some Epsom salts, says Scott. Epsom salts have magnesium, which can help relax your muscles, reduce inflammation and lessen soreness. I also love a long bath for the way it helps you unwind after a tiring day.

5. Stretch daily

I know its tempting to skip a stretch if you are busy, but never overlook your stretches after exercise, she notes. As an athlete, I know the importance of flexibility and muscle recovery. Stretching daily can enhance your flexibility, reduce muscle tension and prevent injuries. Improved blood flow from regular stretching also helps alleviate stiffness and increases your range of motion.

6. Balance workouts and rest time

Intense workouts improve your strength, endurance and skills, but without proper rest, you risk overtraining, which can lead to fatigue and decreased performance, says Scott.

By incorporating rest days and prioritising sleep, you allow your body to repair and come back stronger. Rest days also support mental wellbeing. If you get the balance right, it can definitely help you stay motivated and focused.

7. Do things that make you happy!

Whether its kicking a ball around, dancing or swimming, my number one tip is to find what you enjoy and go for it. I guarantee that if you find your thing, youll keep at it longer. It definitely worked for me!

8. Give yourself a massage

Incorporate some form of massage into your weekly routine, even if its just rolling on a tennis ball when your muscles are aching, she says. Muscle recovery is important and massages and stretching play a big role in maintaining performance.

9. Make everyday healthy habits

The little things can all add up, says Scott: Incorporating more physical activity into your daily routine such as walking instead of driving helps boost your overall fitness and improves cardiovascular health. These small, consistent efforts add up, enhancing your endurance and keeping your body agile.

Holland & Barrett has teamed up with football legend Jill Scott and Sport Relief to challenge the nation this summer. To join the movement movement with Jill Scott and support their Sport Relief campaign, visit hollandandbarrett.com/info/sport-relief.

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Jill Scott: 9 top tips for finding (and keeping) your fitness mojo this summer - The Independent

Both mother and son share an easygoing, no-frills attitude. Its mind over body. Anybody can do anything, she asserts. What about Konwar? She prefers yoga, I dont do yoga, Milind says, smiling. And I already know what hes going to say next. Its a little slow for me. Its a weakness I have that I cant slow down. Konwar seems to agree. It is amazing that Milind lives this kind of active life, but I believe that its also very important to be able to sit in a place quietly and just be with your thoughts. Unlike Glasgow-born Milind, Konwar grew up in a small town in Assam. Surrounded by thickets and lush terrain, she grew up climbing trees and swimming in rivers, which instilled in her a deep gratitude for the earth. Konwar is candid about solitude being instrumental in her journey.

I give mental health importance above all else. My mindfulness stems from being able to be by myself. Ive had so much time to reflect on my thoughts, she says. In the book, she explains how she learned that life is neither good nor bad. It is simply a series of light and dark experiences together. And it was her solitary time that allowed for this understanding. Milind and Konwar are known for their shared love of adventure, whether thats climbing Mt Kilimanjaro together, going deep-sea diving in the Red Sea or running marathons. I think thats what unites the three of usour explorers spirit, says Konwar. You can tell that this collective outlook is not tethered to mere routine but stems from an unshakeable desire to live more intentionally.

Shunning the traditional playbook, Milind says, People say, Oh, its like you dont age. But I have aged. I look at Made in India and say, Oh my goodness, who is this guy? Its interesting because none of us go to the gym. I dont have a trainer or a dietician. We dont do the conventional stuff. Theres no regimen. We even run barefoot. Milind believes in listening to his body and breaking typical conditioning. I want to learn whats best for me. I dont want anyone telling me that.

The book, Keep Moving, hits the stands on 21st June 2024.

Photographed by Manasi Sawant

Styled by Tania Fadte

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Milind Soman, Usha Soman and Ankita Konwar discuss fitness, a common love for adventure and their latest book - VOGUE India

Its mentioned in every exercise guide worth its salt, and uttered by every fitness instructor youll ever meet, but how do you actually engage your core? Which muscles does it involve? Which exercises can it help with? When should you engage and when should you disengage? We asked three experienced personal trainers to unpack this standard advice to help you make the most of your next workout.

Quite simply, if you want to avoid injury when doing anything strenuous, and especially when exercising or playing sports, you need to learn how to engageor braceyour core.

Learning this will create "a strong midline that is vital for stabilizing, controlling and protecting your spine when performing daily tasks at home, within a workplace, at the gym or out exploring the world," says Kelli Vossler, director of fitness at Spark Fitness and Tennis in Andover, Massachusetts.

It can also help improve your posture throughout the day, "especially for people who are mostly seated for work, helping reduce wear and tear on the spine and alleviate lower-back pain," says Adam Enaz, personal trainer and transformation specialist.

But engaging your core isnt just for injury prevention or postural support. It can also help create a figurative forcefield around your spine, allowing you to transfer power from your lower to your upper bodyand vice versawhether performing a loaded squat or simply bearing the brunt of a heavy backpack.

"It's impossible to lift with intensity without engaging your corebut it's a skill you have to learn and even experienced exercisers can get it wrong," says Eddie Baruta, global head of gym floor personal training at Ultimate Performance.

(Image credit: AzmanL / Getty Images)

When people hear core they often think abs. This, says Baruta, is a common mistake. Someone might simply tense their rectus abdominis, the six-pack muscles that run along the front of your abdomen, hoping thatll do the trick. But perform any form of loaded squat, like a goblet squat or thruster, and that approach will soon be your undoing.

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Instead, Baruta prefers to talk about bracing the "trunk" muscles. "Think of your core as a balloon," he elaborates. "The top part is dominated by the diaphragm, the bottom by the pelvic floor, and the sides by the obliques and deep-lying transverse abdominis"also known as the cummerbund muscle of the abdomen.

When engaging your core, the objective is to recruit all these muscles in unison so your midline and spine are supported front and back, top and bottom.

Now weve covered the why and the which, its time to focus on the how. How do you effectively engage your core? To execute this, you should start with your breath.

When engaging your core you might assume you need to suck your belly in, but that's counterproductive. "Sucking your belly in or hollowing your tummy and pulling your belly button toward your spine creates dysfunction in your midsection," says Baruta. Instead, you need to breathe in while letting your belly rise.

To achieve this belly expansion, you need to take a deep diaphragmatic breath into the pit of your stomach, rather than a shallow breath into your chest. Baruta says a quick exercise to ensure the correct technique is to place one hand on your chest and another on your stomach. Breathe in and observe which hand rises first, then correct your breathing if necessary so that your belly rises as you inhale.

Next, with this breath, push your belly and lower back out. This is key. A tactile cue Vossler recommends here is to stand tall and place your hands on your obliques (your sides) just below the rib cage and press in slightly with your fingers against the side of your belly and thumbs against your lower back

Next, with your hands acting as a makeshift weight belt, allow your abdomen to expand front and back. "This is the same reaction youd have if bracing as if expecting to be punched in the belly," she adds. "In order for this to happen, the back and abdominals engage to create stability and protect the spine."

Effective core bracing should keep your spine in a neutral alignment, Baruta stresses. In other words, you should avoid overly arching or curving your back. Practice in a mirror to see if you can maintain this alignment when dropping into an unweighted squat.

With your abdomen pressed out and spine in neutral, bring your rib cage down slightly and push out further to create as much intra-abdominal pressure as you can. This will create a platform that will allow you to add load without getting bent out of shape.

Now you have the technique down, remember these cues to ensure youre safely engaging your core every time.

As Baruta has mentioned, bracing the core requires all the muscles of the trunk to "switch on", not just the muscles along the front of your stomach. Visualizing muscles on the front, back and sides of the torso tends to trigger his clients into engaging all the muscles around the spine.

Enaz uses this cue with clients just before they unrack a bar from the squat rack or bench press. "Imagine youre wearing a corset that wraps around your entire midsectionfront, back and sides," suggests Enaz. "Now tighten it. I find that this visualization cue helps my clients engage the entire core musculature, not just the front abs."

A cue Vossler likes to use with athletes is to "pull the rib cage down and slightly tuck the pelvis under". Also known as the "posterior tilt", she finds it especially handy for floor-based exercises to help athletes switch on their core muscles and realign the spine.

If youre relatively new to lifting, Baruta recommends only resetting your breath once youve returned to a safe position, such as the top of a squat. As you become more accustomed to the technique you can start to exhale forcefully as you drive to stand. With a push-up, however, "you can exhale slightly earlier, like letting out a balloon as you press the floor away," he says.

Breath in at the start of a rep and breath out at the end. If holding an isometric position, like with the plank exercise, Enaz recommends trying to breathe as normally as possible. "It can take practice to breathe naturally while bracing the core, but its vital to maintain proper oxygen flow during exercise," he says. Baruta prefers to inhale through the nose and exhale through the mouth each rep.

"Simply sucking in your stomach without properly engaging your deep core muscles will not effectively stabilize your spine or pelvis," warns Enaz.

Engaging your core doesnt mean tensing up as hard as you can. "Over-tightening can lead to other muscles compensating, which can throw off alignment and reduce the effectiveness of your engagement," says Enaz.

Forgetting to breathe is a surprisingly common mistake when trying to engage your coreespecially during isometric exercises like planks or wall sits. The risk is that it can "increase blood pressure and decrease performance," says Enaz. "Learn to breathe through the engagement."

With an exercise like a dumbbell-loaded squat or deadlift, you can hold your breath momentarily to maintain intra-abdominal pressure during the movement, but you should always take a new breath and reset your core engagement between reps.

(Image credit: SDI Productions / Getty Images)

Heres how incorporating all of these dos and don'ts to engage your core works in practice, with a dumbbell squat as the example.

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Eddie Baruta is global head of gym floor personal training at fitness business Ultimate Performance. Based in Los Angeles, Baruta has worked with high-profile clients including actors Dustin Hoffman, Lily Collins (Emily In Paris), Kevin McHale (Glee), Lamorne Morris (New Girl) and Glen Powell (Top Gun: Maverick).

Baruta graduated from the University of Bacu, Romania, in 2002 with a degree in Exercise Science and joined Ultimate Performance in 2010. Since then, Baruta has added qualifications including Premier Training International, Poliquin PICP 1&2 and Biosignature 1&2, Neurokinetic Therapy 1&2, Active Release Techniques 1&2 and Resistance Training Specialist (Mastery Level).

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Kelli Vossler is director of fitness at Spark Fitness and Tennis in Andover, MA, and a former competitive womens ice hockey player and coach. Accredited with the Health & Fitness Association, she has more than a decade of coaching experience, overseeing a community of over 2,000 members across multiple locations in Massachusetts.

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Adam Enaz is one of the only fitness professionals in the UK who is a practicing clinical dietitian and personal trainer, allowing him to offer a unique service to his clients based on scientific evidence and clinical expertise.

Training first as a dietitian and specializing in dietetics for cancer recovery and Type 1 and 2 diabetes management within the NHS, Enaz has trained as a Level 3 PT, gaining further specialisms in body transformation and weight management.

He splits his time between his NHS practices and online coaching, working with clients from America, Dubai and all across Europe.

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Three expert trainers reveal how to actually engage your core - Fit and Well

A mother-of-two who was allegedly murdered by her husband was a keen runner who had recently completed a 10km (6.2 mile) event, a friend has told a court.

Sian Hammond's body was discovered at a house in Primes Corner, Histon, Cambridgeshire, on 30 October.

Her husband Robert Hammond, 47, was facing a "surging mountain of debt and financial pressures" and had paid off her life insurance policy arrears in the days before her death, Cambridge Crown Court was told.

A post-mortem examination indicated Ms Hammond was strangled. Mr Hammond denies murder.

Mr Hammond called the ambulance service at 01:50 GMT on 30 October and told the operator he had found his 46-year-old wife face down on the bed and not breathing.

Deborah Bevis, who first met Ms Hammond about 15 years ago when their children were attending the same school, told the court she was "into fitness".

"She did a 10k, she climbed Ben Nevis, she started running," the jury heard.

Mrs Bevis told them it was a "shock" when Mr Hammond texted her husband Alex at 16:04 on 30 October to say "Sian passed away last night in her sleep" and it had "been a tough day".

The couple went to see Mr Hammond on 2 November, she told prosecutor Christopher Paxton KC.

Mr Paxton told Mrs Bevis "He [Mr Hammond] said they had gone to bed but you don't know what time that was.

"He said he and Sian had a cwtch - it's a Welsh word for cuddle - and James told you he had sex with Sian and he described Sian as like a gym bunny and that Sian had used it as a workout."

Mrs Bevis replied: "Yes, I think he said that."

The prosecutor asked Mrs Bevis if she had asked any questions about this, and she said "it didn't seem appropriate at the time".

Mr Paxton asked if it was "normal for Sian previously or James to discuss their sex life", and Mrs Bevis replied "no".

She told defence counsel Karim Khalil KC Mr Hammond was a "funny, sociable nice man", and she agreed with him that Ms Hammond had "never indicated they were under any financial strain" nor "any strain between her and her husband".

Mrs Bevis told the court Ms Hammond would occasionally take diazepam "if she was flying", but did not know if she would take it if anyone else was flying - one of the Hammonds' teenage children was flying home that day.

Mr Hammond said his wife "doesn't get prescribed them [diazepam] - her mother gets them for her", the court had heard previously.

The trial continues.

Follow Cambridgeshire news on Facebook, Instagram and X. Got a story? Email eastofenglandnews@bbc.co.uk or WhatsApp us on 0800 169 1830

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Wife was into fitness and death was 'a shock' - Yahoo New Zealand News

Since March, Ive been waking up earlier.

Before that time, Id typically go to bed at 11 p.m. and naturally wake up between 7:00 and 7:30 a.m.

Then, for some reason, regardless of what time I went to bed, I started spontaneously waking up between 5:30 and 6 a.m. Consequently, I moved my bedtime earlier, too.

Im not sure why the shift happened; maybe its my circadian rhythm changing in middle age.

When I first started waking up early, I didnt know what to do with myself. I mostly read and took care of admin work before the rest of the family woke up.

But then at the start of May, I decided to take a two-mile walk right after I woke up at the buttcrack of dawn. Why? I dont know. It was something to do mostly. Also, I knew I needed to walk more. Ive got a pretty dang sedentary job as a blogger/podcaster. Im on my butt reading, writing, and answering emails for hours every day.

Ive had plenty of guests on the podcast who talked about the research on just how bad being sedentary is for your health even if you make time for regular, strenuous exercise every day like I have for over 15 years. An hour of dedicated exercise each day cant make up for sitting on your butt for the rest of your waking hours.

So, I figured Id use my newfound time in the morning to move more and get my steps in.

I had zero expectations or specific health goals when I started the daily walking habit.

But I could soon tell from both personal observation and the fitness trackers I use (the Oura ring and the Apple Watch) that it was creating some positive changes in my health.

Heres what happened after doing a month of my morning walk routine:

My daily steps increased.My daughter Scout likes to check my Apple Watch stats each night when I tuck her in. Back in March, she looked at my daily steps and saw that they were consistently in the 4k to 5k range. Dad, you really dont move much during the day, shed observe. Youre kind of a lump.

Convicted!

Ever since Ive started walking every morning, I usually get 12k to 15k steps a day. Much better. The boost hasnt come from my morning walk alone; that habit has also had the unintended benefit of getting me moving more in general. Ill intermittently take 10-minute walking breaks during the day just because I like how it feels to walk. I also get the Scout vote of approval each night when she looks at my watch.

Winning!

My resting heart rate dropped.Resting heart rate has been shown to be a good indicator of overall fitness and cardiovascular health. A lower resting heart rate means your heart is working more efficiently. Higher resting heart rates have been associated with cardiovascular disease.

A normal resting heart rate for adults is between 60 and 100. Well-trained athletes have a resting heart rate closer to 40.

Before I started walking in the morning, my resting heart rate was usually between 60 and 55. Not terrible.

But after a month of daily walking, my resting heart rate started hovering around 45 closer to elite athlete level. And I got there just by leisurely walking for 35 minutes every morning.

My heart rate variability increased.Heart rate variability (HRV) is the variation in time intervals between consecutive heartbeats, reflecting the autonomic nervous systems regulation of the heart. You actually want a lot of variation in your heart rate. High HRV indicates a healthy balance between the sympathetic (fight or flight) and parasympathetic (rest and digest) systems. Individuals with a high HRV are less stressed and more resilient physically and emotionally. Youre able to perform better physically and mentally when your HRV is high.

Low HRV indicates that your body is under stress due to factors like fatigue, dehydration, overwork, or illness.

Physical exercise, like walking, lowers your HRV by enhancing the parasympathetic (rest and digest) activity of your nervous system. Physical activity also helps your body manage overall stress levels and improves blood flow, two factors that contribute to a lower HRV as well.

Before I started walking every morning, my HRV hovered between 36 ms and 40 ms not great. Now its hovering between 45 and 55 ms. An improvement!

My V02 max improved. VO2 max, or maximal oxygen uptake, is the maximum rate at which your body can consume oxygen during intense exercise. Its a key indicator of cardiovascular fitness and aerobic endurance. Higher VO2 max values indicate a greater ability of the heart, lungs, and muscles to utilize oxygen, reflecting better overall fitness and endurance levels.

You can improve V02 Max through consistent HIIT or steady-state cardio. The only cardio Ive been doing this past month is walking every morning.

According to my Apple Watch, at the start of May, my estimated V02 max (emphasis on estimated; Id need to take an actual V02 max test to get an accurate measurement) was 38.5. Today its 42. Its only a small change, and theres still a lot of room for improvement, but taking a stroll each morning seems to have helped!

I sleep better at night. While Im still waking up earlier than I used to, my sleep overallhas improved since starting the morning walk habit.

According to my Oura ring, I fall asleep faster and have more deep sleep and REM sleep. During deep sleep, your body releases hormones to help you grow and recover, and your brain flushes out toxins. REM sleep is when we dream, and as weve discussed on the podcast, our brain uses dreams to consolidate memories and make sense of all the stuff we experience during waking time.

I reckon the morning walk has improved my sleep in two ways. First, walking is a great way to build up your sleep pressure. Physical activity helps create adenosine in your brain, which makes you sleepy. The more adenosine youve built up during the day, the sleepier you feel at bedtime. When its 10 p.m., Im ready to hit the hay, and as soon as my head hits the pillow, Im out.

The early morning walks have also likely helped my sleep thanks to the exposure it provides to early morning sunlight.Exposure to sunlight helps regulate our circadian rhythm. Research suggests exposing yourself to sunlight first thing in the morning can get your circadian rhythm in a good groove so that youre ready to go to sleep when you go to bed and experience better quality sleep when you are sleeping.

Im in a better mood. Weve talked about how physical activity is the antidote to both anxiety and depression. Its all thanks to the endorphins that are released when you move your body.

Ive noticed an improvement in my mood. I just feel better when I get my morning walks in.

Ive lost some weight. From January to March, I did a short bulk to go from 185 to 200 pounds. In April, I started cutting calories to get my summer shred on. The goal was to get back down to 187 pounds. Why 187? I feel and look good at that weight. In April, I was able to lower my weight by five pounds by just reducing calories each week. In May, I continued to lower my calories slightly each week, but added in my daily walks. I was able to drop the remaining 10 pounds in just four weeks, and I never felt starved because my calories didnt get crazy low. Combining calorie restriction with increased energy expenditure from walking turbocharged my weight loss.

ower heart rate, increased HRV, improved V02 max, deeper sleep, better mood, and reduced body weight.

Solvitur ambulando. It is solved by walking. Damn straight.

I cant recommend taking a daily walk enough. Two miles takes me about 35 minutes. With just 35 minutes a day, I was able to make some pretty significant improvements in my health in just a month. A small change in your daily routine will net you an outsized number of benefits.

If you havent started a regular exercise routine because you feel like you dont have the time or because you think you have to do a really hard, strenuous workout to get any benefit from exercise, try going for a two-mile walk each day.

Dont have time or arent ready for two miles? Then just do a mile. Something is always better than nothing.

Think youll be bored? Listen to a podcast (might I suggest AoMs?). Improve your mind as you gently but significantly improve your body.

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I Started Taking a Walk Every Morning. Here's What Happened to My Health - Art of Manliness

Jeff Nippard is a lifetime natural bodybuilder and a respected coach who is driven by the data as relates to health and fitness, so it may have come as a surprise to many when his latest video hit YouTube with the title Steroids Are Awesome. The new episode was his first to smash one hundred thousand viewers in the first hour and will break one million views in its first 24 hours. Heres what you need to know.

The problem with steroids is that they work, like really work, says the Canadian coach in the opening of his eye-catching video. Thats probably irresponsible of me to say, but if were going to talk about the steroid epidemic, we need to do it honestly. Those wondering if Jeff was shunning his natural status to move over to the dark side need not worry, however, as the video is a frank and non-patronizing discussion on the pros and cons of becoming a steroid user. Nippard felt the need to make the video because hes observed that many fitness influencers are honest about their use of performance enhancing drugs, but this has led many of their fans to follow suit. The bigger problem is a lot of fitness influencers are only ever partially transparent, he adds. They say theyre on steroids, and they show their gains, but they rarely if ever show any of the bad stuff, so the only logical conclusion is that steroids are amazing.

In the video, Jeff Nippard gets first-hand accounts from doctors and steroids users to detail some of the side effects such as an enlarged heart, anxiety, and even IQ reduction, explaining the positives and pitfalls of performance enhancing drugs.

Setting out his own position, Jeff Nippard says: Im not the health police, you can do whatever you want with your body, and Ive got no problem with people who enhance, but I at least want people to be aware of exactly what you are doing, and the full effect it has, good and bad. The episode has recorded overwhelmingly positive reviews so far.

User @JoniCardenas commented: Jeff, Dr Mike, and Derek from MPMD this is like the Avengers Endgame of YouTube fitness influencers.

User @amarug commented: For those wondering about the title, the channel kurzgesagt recently made a video titled Smoking is Awesome and it follows the same narrative, down to the lets smoke a cigarette together and then go through the physiological effects. Many people commented it was the best anti-smoking video theyd ever seen and I think its an awesome idea by Jeff to make a mirror video about steroids. They will be a huge health burden for many in the near future.

User @Aedantus commented: Physician here chiming in. I work in a specialty that I come across many patients young and old that have used or are now using anabolic steroids. I really appreciate that you bring to light some of these real concerns. I have spoken with colleagues about this paradoxical effect that increased honesty amongst influencers has had on steroid usage, and that complete honesty is still not achieved by just stating that they are taking steroids and sometimes specifics about cycles. Again, very much appreciated.

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Jeff Nippards Steroids Are Awesome Video Causes a Stir on YouTube - Muscle & Fitness

Celebrate Pride with artistry through June

Kick-off Pride Month with a local art exhibit open now through July 12.

Browse the exhibit, Anointing the Artifice, in the Shell Gallery at the Cary Saurage Community Arts Center. This years Pride exhibition is a photography and digital art showcase from artist Caleb Gridley. There will also be an artist reception this Friday, June 7.

Anointing the Artifice will be shown during gallery hours (Monday-Friday, 8:30 a.m.- 4:30 p.m.; and Saturdays 10 a.m.-2 p.m.). This exhibit is free and suggested for ages 18 and older. The Cary Saurage Community Arts Center is at 233 Saint Ferdinand St. Find more information here.

Get your little ones body moving this Wednesday, June 5.

Bring your 3- and 4-year-olds to the Knock Knock Childrens Museum to shake and shimmy. PlayFit Movers + Groovers kicks off this week for session one and will continue every Wednesday this month. This fun fitness event will incorporate live music, games and laughter. Jumpers and Jivers, a class for older children, also starts this week.

Play Fit Mover + Groovers is from 8:30-9:30 a.m. Passes start at $20 per child. The Knock Knock Childrens Museum is at 1900 Dalrymple Drive. Find more information and register here.

Head over to LSU Museum of Art to watch your kids create a masterpiece this Thursday, June 6, during Toddler Thursday.

Little artists can create solar summer solstice-inspired art pieces in this months session. This art class is geared toward toddlers ages 5 and under.

Toddler Thursday is from 10-11 a.m. This event is free and open to the public. LSU Museum of Art is at 100 Lafayette St. Find more information here.

Browse job opportunities this Thursday, June 6, when local community groups One BReath and Ubuntu Project host a job fair.

Companies looking for potential candidates will be onsite, and attendees can also network with vendors who assist with resume building, childcare, housing and other barriers to entry in the job market.

The One BReath and Ubuntu Project Job Fair is from 9 a.m.-noon. This event is free and open to the public. One BReath and Ubuntu Project BR Job Fair is at The Safety Place, 2041 Silverside Drive. Register and find more information here.

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This week in Baton Rouge: Kids' art and fitness, a Pride exhibit and more - 225 Baton Rouge

Niki Foster, Executive Director of the Front Royal-Warren County Chamber of Commerce, and Front Royal Mayor Lori Cockrell celebrated the fifth anniversary of Battlegrounds Fitness with a ribbon-cutting ceremony.

Joseph McFadden and Rocky Medina co-founded Battlegrounds Fitness in memory of their friend, Marine Staff Sgt. David H. Stewart, who died during combat operations in Afghanistan in 2014. Their vision was to create more than just a gym but a place where community members could gain the fitness skills and knowledge needed for healthier lives.

Niki Foster began the ceremony by expressing her excitement about Battlegrounds Fitness reaching this milestone. Were so happy to have Battlegrounds Fitness as a member of our community, she said before inviting Mayor Cockrell to speak.

Mayor Cockrell highlighted the dedication required to keep a business thriving for five years. This is not just about opening a business; its about hard work and commitment. We hope youre here for another 50 years, she said, emphasizing the bond she shares with Joe McFadden from their time on the town council.

Joe McFadden took the opportunity to thank those who supported the gym over the years, especially his and Rockys families. Id like to thank my wife, Rocky, Rockys wife, Celia, and all our kids for the hours they didnt see us at home, he said. Rocky Medina echoed these sentiments, recalling the phrase they often used during the gyms construction: Think about where well be next year, and now, here we are five years later.

Battlegrounds Fitness has integrated itself deeply into the Front Royal community. Our goal was always to be part of the community and embedded in everything Front Royal does, McFadden explained. The gym offers programs catering to various ages and fitness levels, from kids programs and birthday parties to sessions for seniors. Our oldest member is my father, who is 84, McFadden noted proudly.

The facility boasts diverse fitness options, including a climbing wall, an American Ninja Warrior program, and Brazilian Jiu-Jitsu classes. We want this building to be a place where anyone can find something that motivates them to achieve their fitness goals, said Medina.

Both founders emphasize the importance of personalizing fitness. We believe in a prescriptive model where we align you with what works best for you, McFadden explained. This approach ensures that fitness is accessible and enjoyable for everyone, regardless of their starting point.

Medina, who has completed a half Ironman and various marathons, shared his commitment to lifelong fitness. I want to be active all my life, he said, mentioning his participation in community events like Ride With Rotary. McFadden, a father of seven, also emphasized the importance of staying fit to enjoy quality time with his children as they grow.

As Battlegrounds Fitness looks to the future, the founders are optimistic about continuing their mission. We hope to be here for another 10-15 years, hopefully longer, McFadden said. The gyms success over the past five years is a testament to their dedication and the support of the Front Royal community.

The celebration marked an anniversary and a community, health, and perseverance milestone.

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Battlegrounds Fitness: Five Years of Empowering Front Royals Fitness Journey - Royal Examiner

West Bend, WI Amber Starr Choma, 43, of West Bend, WI, has had tremendous success at A1 Health & Fitness in West Bend. I had kidney and liver failure, my eyesight was gone, and I was completely overweight, she said. And I was getting progressively worse. ClickHEREtoSUBSCRIBEto FREE local news at Washington County Insideron YouTube

With some nudging from her doctors, Starr Choma knew she needed to exercise but had no idea where to begin. Ive never been to a gym. I didnt know what I was doing and then I found A1 Health & Fitness. I talked to Alex, the owner, for over an hour, and he got me training and the rest is history, she said.

That was five years ago. Today Starr Choma is celebrating the rewards of a very healthy lifestyle.

Im officially down 65 pounds. My A1C level went from a 10.4 down to a five. My liver and kidneys are completely functioning normally, I am no longer diabetic and Im off all medications, said Starr Choma.

The key was learning to eat right.

When I first started, Alex, didnt tell me what I had to do. He just said, Lets get you moving.

So, I got into the gym, started moving, and as I started losing weight, we slowly integrated nutritional things like drinking more water, changing out carbs, focusing on proteins, things like that, she said. It was easy, because I didnt change what I was eating, I was changing how I was eating.

The results came faster than expected. In the first three months, I lost 30 pounds, she said. So, it was very noticeable very quickly, and yeah, people noticed.

Starr Choma started with personal training twice a week. Those sessions were about an hour and then Alex made sure I was comfortable with all of the lifts and movements and then we worked on my cardio to get me to a point where I could come to class and feel comfortable and keep up with everybody.

The result? This program saved my life, ultimately, because like I said, I was in liver and kidney failure. Had I not found this program, had Alex not worked with me, I probably wouldnt be here today.

My biggest fear coming in here was that I couldnt do it, she said. Ive never worked out in my life, were people are going to laugh at me, you know, because I couldnt keep up and do what they were doing. So, its always that fear of the unknown.

Starr Choma has taken her fitness to the next level, competing in powerlifting.

The last competition I did was in Milwaukee, she said. I competed in the bench press and the power press, and I placed first. Now I love to compete and have goals and something to work towards and this gym is very supportive.

Click HERE to learn more about A1 Health & Fitness in West Bend, Wi.

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VIDEO | A1 Health & Fitness helps woman conquer diabetes and lose 65 pounds - washingtoncountyinsider.com

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