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B2B music company Tuned Global has signed an agreement to provide Lululemon with licensed music for its catalog of over 10,000 Lululemon Studio fitness classes.

US-headquartered Lululemon, which generates over USD $6 billion a year, was originally best known for its yoga and athletic apparel but has more recently expanded into fitness classes not least via its acquisition of connected fitness device Mirror last year.

Subsequent to that launch, Lululemon launched at-home fitness platform Lululemon Studio, via which participants can undertake live and pre-recorded fitness classes, available via the Lululemon Studio app and/or via the Mirror device.

In a blog post posted this week, Tuned Global said that in order to add the perfect soundtracks to their fitness classes, Lululemon needed a reliable music management solution.

To solve that problem, Tuned Global now provides Lululemon Studio with its B2B white-label playlist app for fitness companies, which, says the music company, enables [Lululemons] instructors to curate playlists quickly and hassle-free.

It also enables those same instructors to search for music via filters based on criteria such as BPM, key, genre, and other variables.

Importantly for the music industry, via Tuned Global, all music used via the app is fully licensed, while Lululemon gets the benefit of being able to brand the playlisting tool with its own identity.

Con Raso, Managing Director at Tuned Global, said: We are proud to be powering music for one of the worlds most innovative and forward-thinking companies in fitness. We created that solution during the pandemic with the growing demand from fitness companies who needed guidance regarding music in digital workouts.

Our mission is to make it easier than ever for instructors to create engaging content with no legal risk for the brands. We cant wait to help more fitness and wellness companies provide the perfect soundtracks to their video fitness workouts.

Tuned Global says its B2B solution offers direct integration with music rights administration platform, Music Reports, to facilitate music publisher clearances and royalties.

In addition, Lululemon Studio uses Tuned Globals API to report on usage streams to the relevant rights holders to comply with their record labels agreement and calculate royalties.

Tuned Global has previously offered B2B licensed digital music solutions to brands including Pizza Hut, UFC Ultimate Sounds, Coca-Cola and Vodafone.

In the second half of last year, APAC-born Tuned Global expanded its presence in the UK and Europe, hiring former Pandora exec, Rick Gleave, as SVP, Head of Europe & MENA.Music Business Worldwide

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Planet Fitness (NYSE:PLNT) showed enough strength with its Q4 earnings report to keep Morgan Stanley in the bull camp.

Some of the positive pullouts seen by the firm from the report were that adjusted EBITDA of $106.1M topped expectations with flow through from the sales beat, as well as favorability on SG&A and a bit less of a drag from ad fund mismatch. The read on cost of equipment revenue and store operating costs were also noted to be slightly positive.

"Depending on how the consumer backdrop unfolds, PLNT's targets are sometimes conservative but this largely sticks to the company's long term targets and our view of how things would unfold for the company this year, where we think PLNT can fare relatively well," noted analyst Brian Harbour.

Morgan Stanley has an Overweight rating on PLNT and price target of $92.

Shares of PLNT rose 1.35% in mid-morning trading on Thursday following the strong quarterly report.

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When we think of what makes athletes great, few of us would think that sleep might play an important role. But many of the worlds best athletes say sleep is an essential part of their training routine and key in helping them to perform well.

Serena Williams, for example, strives to get eight hours of sleep each night. NBA star LeBron James aims for eight to ten hours per night, while NFL legend Tom Brady says he goes to bed early and gets at least nine hours of sleep.

Its no wonder, since sleep plays a key role in metabolism, the growth and repair of tissues (such as our muscles), and ensures memory, reaction time and decision making are all working optimally. All these processes impact sporting performance.

But it isnt just athletes whose athletic performance can benefit from proper sleep. Even amateur gym-goers can maximise the benefits of exercise for their fitness and health by getting enough good sleep each night.

Here are just some of the ways sleep benefits your fitness:

Exercise is great for improving aerobic fitness. It improves both aerobic capacity (being able to run or cycle faster with a heavier load) and efficiency (meaning your body requires less oxygen to run or cycle at the same pace).

One contributing factor to improved aerobic fitness is the function of the bodys mitochondria. Mitochondria are small structures within the cells of the muscles that are responsible for creating the energy the muscle requires during exercise.

Research shows that poor sleep (getting only four hours a night for five nights) can reduce the function of mitochondria in healthy participants. High-intensity interval training was shown to alleviate these impairments in the short-term (over a five-day period). But, its currently unclear how these impairments would influence adaptations to exercise in the longer term, so its best to get a good nights sleep if improving aerobic fitness is one of your goals.

Sleep is also important if youre looking to build strength or muscle.

Muscle growth occurs when new proteins are added to the muscle structure a process known as muscle protein synthesis. This process is stimulated by exercise and food (specifically protein) intake, and can last at least 24 hours after a workout.

Research shows that even just a few nights of insufficient sleep reduces the muscle protein synthesis response to nutrient intake. This suggests that poor sleep may make it harder for the body to build muscle.

Hormones act as chemical messengers that contribute to a range of functions throughout the body, such growth and development of tissues. Hormones which are involved with these building processes can be termed anabolic hormones.

Two anabolic hormones testosterone and growth hormone, which are released during sleep may also be important for recovery from and adaptation to exercise. These hormones have multiple roles in the body, and are linked to improved body composition (lower body fat and higher muscle mass). A higher amount of muscle mass and lower body fat can be beneficial for exercise and health.

When sleep is restricted to only five hours per night (similar to the amount of sleep many working adults get), testosterone levels are reduced in healthy young men. Sleep restriction of a similar duration also alters the release of growth hormone during sleep. While more research is needed, theres a potential that these hormones may play a role in mediating the relationship between sleep and fitness, due to their link to improved body composition.

Exercise often uses glucose (sugar) as a fuel source. Muscles store glucose from the foods we eat in the form of glycogen to meet the demands of exercise. Replenishing glycogen stores after exercise is a key part of the recovery process. It can take up to 24 hours to fully replenish stores, with the correct nutrient intake. The hormone insulin can be needed for muscles to absorb glucose in order to make glycogen.

Numerous studies show that insufficient sleep reduces the effectiveness of insulin. This could impact on the bodys ability to replace glycogen stores, with one study revealing reduced muscle glycogen stores after a night of sleep deprivation.

Depleted glycogen stores can impair subsequent exercise performance in the short and long term, so it is important to ensure glycogen stores are replenished after exercise.

Sleep is clearly important for your fitness, so here are some ways to ensure you get proper sleep each night:

If you are trying to improve your fitness make sure youre getting enough good quality sleep aim for at least seven to nine hours of sleep each night.

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SOLANA BEACH, Calif., Feb. 23, 2023 (GLOBE NEWSWIRE) -- PEAR Health Labs, creators of an AI-powered, adaptive fitness platform, today announced the launch of Aaptiv for Medicare. The innovative benefit seamlessly integrates Aaptivs digital coaching solution with an in-person fitness network empowering seniors to improve their health outcomes.

Our streamlined Aaptiv for Medicare solution delivers accessible, personalized fitness and wellness coaching from a trusted, familiar brand. By pairing Aaptivs digital experience with in-person opportunities through a growing network of national and boutique fitness centers, Aaptiv for Medicare allows members to proactively improve their physical health, which can lead to reduced Medicare claims. For Medicare insurers, this results in greater member engagement, satisfaction and improved overall health, said Bob Allison, founder and CEO of PEAR Health Labs.

PEAR Health Labs is reinventing fitness benefits for Medicare through the use of AI and biometric feedback. The companys Aaptiv for Medicare solution is specifically designed to address endurance, flexibility, balance and strength in older adults. Aaptiv for Medicare is currently the only solution combining the following key features:

PEAR Health Labs Aaptiv product is built on the PEAR Training Intelligence platform, a patented AI program that analyzes individual data patterns and goals to create biometrically informed personal training programs that adapt as people progress through their plans. Aaptiv was founded in 2016 as a consumer fitness app with an innovative approach to audio and video coaching. The trusted application has received over 13 million downloads and more than 50,000 five-star reviews.

PEAR Health Labs acquired Aaptiv in 2021 to combine Aaptiv's leading fitness app with PEAR's hyperpersonalized, adaptive coaching capabilities. Now, Aaptiv is expanding its reach and impact even further by delivering the most advanced digital and in-person health experiences to Medicare beneficiaries, employers and payers, fitness and wellness providers, and the public sector in the pursuit of inspiring better health through preventative measures.

For more information about Aaptiv for Medicare, please visit http://www.aaptiv.com/medicare.

About PEAR Health LabsPEAR Health Labs (formerly PEAR Sports) is a California-based adaptive digital fitness and wellness coaching company that augments training with technology to build intelligent products and solutions that empower individuals and communities to move smarter. At PEAR Health Labs, we understand that the correct physical activity can strengthen us, reduce and prevent disease, and improve lives. Built on nearly 30 years of evidence-based research, our hyperpersonalized and adaptive digital coaching experiences are biometrically informed and driven by AI and proven sports science, helping individual consumers, employees and insurance plan members live healthier, happier and more active lives. To learn more, please visit pearhealthlabs.com.

About Aaptiv by PEAR Health LabsAaptiv is an AI-powered adaptive digital coaching solution that helps people improve their health, fitness and happiness. With a hyperpersonalized digital fitness offering, Aaptiv's smart coach provides recommendations and access to personalized digital workouts that can be done at home, on the go, or in one of many nearby facilities in the Aaptiv fitness network to help people move smarter, get healthier, and live happier. Built on the PEAR Training Intelligence platform, Aaptiv is uniquely designed to adapt based on the users progress to create realistic expectations that help facilitate boosted productivity and improved well-being. With Aaptiv, people can work out when they want, where they want, the way they want. To learn more, please visit aaptiv.com.

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For many of us, the idea of a perfect holiday involves lying starfished on a sun lounger, cocktail in hand, for two weeks straight, but if fly-and-flop isnt your jam and you dont want to abandon your fitness routine when you put on your OOO, Lanzarotes latest wellbeing hotspot should be on your radar.

Freshly refurbed in 2022, the four-star Barcel Lanzarote Active Resort in Costa Teguise is popular with pro and amateur athletes, who flock to the hotel from all over to take advantage of its impeccable training facilities. Were talking a heated, 10-lane Olympic pool, a pro cycling centre, a premium gym, a CrossFit box, PT services and more daily fitness classes than you can shake a flip flop at.

If youre able to drag yourself away from the resort, there's plenty of opportunity for running, hiking, cycling and golf, plus all the water sports you could possibly ask for. Basically, its a paradise for fitness freaks.

Intrigued? Lets dive into the details

Before you ask, no, Lanzarote isnt all package holidays and boozed-up Brits abroad. Sure, there is an element of that but theres so much more to this Canary Island than its old (unfair) Lanzagrotty nickname. Think dramatic volcanic landscapes, plentiful golden sandy beaches to wiggle your toes into and a glittering sea that looks like its gone through an Insta filter.

Andy LindenGetty Images

Then theres Timanfaya National Park, home to the jaw-dropping Montaas del Fuego, picturesque white-washed villages dotted along the rugged coastline and La Geria wine region, where you can sample Lanzarotes increasingly lauded (and extremely delicious) volcanic wines.

As for the hotel, its set on the shores of the peaceful Costa Teguise, with panoramic vistas that make you want to stop scrolling and too many palm trees to count. Bliss.

Honestly, theyre pretty spectacular. Im not usually one to hit up a hotel gym when Im on my holibobs but after a tour of the swanky 485m space, even I felt inspired to kickstart my day with a full body sweat sesh. A far cry from the dingy, cramped hotel gyms Ive experienced in the past, this one is bright, airy and brimming with state-of-the-art equipment and machinery, from dumbbells and kettlebells to treadmills, spin bikes and rowers. Not forgetting the outdoor CrossFit box, complete with pull-up bars, rings, battle ropes, suspension trainers and punch bags.

Sadly, my 36-hour trip didnt allow much time for lengthy gym sessions, but I did manage to squeeze in some classes they run regularly throughout the day and are free for all guests to join (you will have to pay extra for a PT session, however). Theres lots of high-energy stuff like Les Mills Body Pump and Body Combat to get your blood pumping, but I wanted to take the pace of life down a notch, so I opted for sunrise yoga and Body Balance.

I usually struggle to quiet the constant chatter in my mind during my weekly Vinyasa sessions back home, but theres something incredibly soothing about practising to the sound of lapping waves and rustling palms on a sun-drenched deck overlooking the sea. Truly blissful.

Group fitness not your thing? No problem. Rent a bike from the on-site cycling centre for a leisurely peddle along the smooth coastal promenades or fire up your quads with a challenging ride into the mountains (The Mirador del Ro viewpoint in the Famara mountains boasts magnificent views of the tiny Caribbean-worthy Isla Graciosa and is well worth the effort, apparently). Theres also hiking and trail running aplenty, with well-marked routes that snake across the island. If youre more of a water baby, Famara Beach is a surfers paradise, while the crystalline waters of Playa del Jabillo are the dream for snorkelling and diving.

Absolutely! When youre done exerting yourself, make your way to the wellness centre for a well-deserved volcanic stone massage or soothe your tired muscles with some downtime in the sauna. Unfortunately, it was closed for maintenance during my visit, but I have it on good authority that the Lanzarote Experience, one of the spas signature treatments using volcanic lava and aloe vera, is not to be missed.

Spa facilities aside, for me, one of the best things about the sprawling resort is the fact you can dip in and out of the action as your heart desires, theres zero pressure. If you wanted to sway your break more towards rest and rejuvenation, then go for it. Let your S.O. go ham in the gym while you spend your time flitting between the seven (!) aquamarine pools dotted around the grounds. Everyones a winner.

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Panic not, this isnt a bootcamp or detox retreat. Yes, you can nourish your body with fresh fruit, grilled fish and rainbow salads, but theres also plenty of opportunity to indulge. It is a holiday after all, people! Whether you want to dive into the gorgeous island cuisine (do not miss the papas arrugadas con mojo) or mix things up with Italian or Japanese, the resort has no less than 12 restaurants and bars to choose from. You can opt for bed and breakfast or go all in with all-inclusive, which is what we did.

Breakfast at La Dolce Vita was a buffet affair, and it was seriously delicious, with an emphasis on fresh flavours and local produce. I started with a veggie omelette, smoked salmon and avo, before moving on to a yoghurt bowl with a mountain of nuts and seeds, raw honey and possibly the sweetest, juiciest melon Ive ever tasted. I rounded things off with a handful of pastries smothered in blueberry jam and a caf con leche. Youre supposed to eat breakfast like a king, right?

In terms of dinner, for me, the stand-out was Koi, an Asian-fusion offering where we dined on crispy prawn and veg tempura with a sticky sweet soy dressing, zingy tuna tartare and oh-so-many sushi rolls. The beautifully presented plates were paired with glorious mineral-heavy Lanzarote wines that slipped down almost too easily. Dessert? A delicate vanilla cheesecake and a wonderfully rich, gooey chocolate fondant with wasabi ice cream. We finished off the night with a digestif of Arehucas honey rum at Champs Sports Bar (hot top: stick to one if youve got an early class the following day).

The resort has a whopping 659 guest rooms, including standard doubles, family garden suites, three deluxe sports rooms which have a dedicated workout area, hot tub and sauna and one hypoxia room, which simulates the conditions of sleeping at altitude. Pay a bit more and nab a Royal Level room for fancier accommodation, private access to certain restaurants and pools and extra touches like a welcome bottle of fizz and daily treats in your room. I was lucky enough to have a Royal Level wristband, and admittedly, I did feel like a bit of a VIP as I sauntered around the grounds.

Ahead of the trip, I was slightly concerned the clientele would solely consist of gym bros and wannabe fitness influencers. Thankfully, I was proved wrong the vibe is laid-back and the crowd a friendly, international mix, with plenty of kids in tow.

On that note, little ones will love the Barcy Kids Club, offering heaps of entertainment via an outdoor play area with swings and slides, splash zones and a ball pool, while you enjoy a bit of child-free time. In the evenings, there are family-friendly live music shows in La Plaza, a lively square at the heart of the resort.

Its around four hours to fly to Lanzarotes buzzy capital Arrecife from the UK (bonus: theres no time difference), with non-stop flights operating from all major airports. From the airport, its a breezy 10-minute taxi ride along the golden coast to the hotel.

I checked out after two days, feeling simultaneously relaxed and energised, wishing I could sack off work and spend another week (or two) at the resort. I usually come back from a holiday feeling hungover and exhausted, but not this time. I genuinely felt amazing after all that movement, wholesome food, sunshine and deep sleep. In my eyes, its the perfect balance of fitness, fun and relaxation.

Would I return? Definitely. The fact that prices for food, travel and accommodation in Lanzarote remain affordable is yet another reason to add it to my wellness wishlist.

Rooms from 160, including breakfast; barcelo.com

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Pussycat Dolls lead and "The Masked Singer" judge Nicole Scherzinger is no stranger to a tough workout. She's been posting snippets of her fitness routine on her social media accounts for years. On Feb. 20, Scherzinger posted a video of her latest workout to Instagram, full of complex moves that are totally worth stealing for your own routine not to mention, the video features a celeb cameo. In the background, it looks as if Larry David is pumping some iron, too. (That's yet to be confirmed, but it's either a look-alike or David himself.)

Watch the video to spot David's doppelgnger, but also to snag some inspo from Scherzinger for your next strength workout. In the video, the 44-year-old powers through seven different impressive total-body exercises as well as a round of treadmill sprints. In all, it's an efficient functional strength workout (i.e., great if you're pressed for time), says Melody Zoller, trainer for Ob Fitness. Not to mention, it targets both strength and cardio in the same session and utilizes conditioning to improve your overall capacity for work and ability to recover effectively, she says.

The magic behind this workout is in the fact that all the strength moves are compound exercises: an exercise that works multiple large muscle groups, thus recruiting a lot of muscle fibers and also putting greater demand on the body. Not only are they all compound moves, but they're nearly all complex exercises as well: a hybrid of two different exercises, so you're getting the benefits of both at once. For example, Scherzinger does a glute-bridge chest press, which combines a glute-bridge exercise (working the glutes, hamstrings, and core) with a chest press (which works the chest and triceps).

This is great for hitting your whole body in less time and making your strength sessions more intense without adding a lot more weight. The downside, however, is that when you're doing multiple movements at once, it can be difficult to focus on your form. For that reason, this probably isn't a workout to tackle if you're totally new to weightlifting. (No worries: we have a beginner-friendly weightlifting workout program for you.)

But if you're ready to try Scherzinger's workout for yourself, Zoller organized the celeb's moves into a circuit workout you can easily re-create if you have some equipment. "Think about using weights that are challenging but [with which] you can still execute with good form and still have two reps left in the tank," she says. Let's get it.

Equipment needed: a set of light- to medium-weight dumbbells, a medicine ball, and a workout mat (or a soft floor) to cushion your knees

Directions: First, do a a quick warmup. Then, begin Set A. Do each exercise for 10 to 12 reps, then move on to the next move in the set. Repeat the whole set three to four times before moving on to the next set. Finish with treadmill sprints, then cool down with this 10-minute stretch.

This move combines a classic squat with an Arnold press a rotating shoulder press which makes it a near-total-body move.

This lateral lunge works your inner and outer thighs, glutes, and hamstrings. Not to mention, it'll help you become stronger and develop more mobility in this range of motion since it requires some flexibility. The added bicep curl at the top recruits the front of your upper arm, too.

This is the first move Scherzinger shows in her Instagram video. Dumbbell snatches are a somewhat complicated move, so work on mastering that before trying this hybrid move. If you're a beginner, you can nix the snatch and simply do a bicep curl and shoulder press with a reverse lunge instead.

As noted above, this glute-bridge chest press combines a glute-bridge exercise with a chest press to become a near-total-body exercise.

This half-kneeling version of a rotational medicine-ball slam will work all 360 degrees of your core, as well as your shoulders, back, and chest. Since you're in a half-kneeling position (i.e., kneeling on one leg), it'll also challenge your balance and stability.

Kneeling squats following a similar movement pattern as a regular squat, but done while kneeling on both legs force you to focus on your hips. Because of that, they work your glutes even more than a regular squat. Adding a shoulder press to the movement gets your upper body and core in on the action, too.

Zoller recommends hopping on a treadmill and doing 30-second sprints (at an 8-10 RPE, aka rate of perceived exertion) followed by 30 seconds of walking for eight to 10 rounds.

If you don't have a treadmill, she recommends swapping the sprints for "simple bodyweight movements, such as jump squats, high knees, burpees, jumping rope, or jumping jacks," she says, and following the same interval structure. "Just make sure you're going all out in the 30-second working sections."

Image Source: Getty / Victor Boyko

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TIMESOFINDIA.COM | Last updated on - Feb 20, 2023, 13:00 IST

You might have seen diets like quick weight loss diet, fastest weight loss diet, Lose 5 kgs in 1 week and more such diets on the web. These diets are often followed by those who are in desperate need of weight loss and wish to see quick results. But following such diets without consulting a doctor or a dietician can spell trouble for you, especially if you already have underlying health conditions. Read on to know the benefits and drawbacks of Fad Diets and how you can lose weight in the healthiest way possible. (all image credits-istock)

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Diets that promote quick weight loss by resorting to extreme diet plans are known as Fad Diets. Atkins Diet, which promotes high-fat, low-carbohydrate meals, South Beach Diet, which restricts carbohydrates and promotes high-protein foods, Juice Cleanse revolves around consuming only fruit and vegetable juices for several days, Soup Diet, which includes only vegetable soups in diet, HCG Diet that involves taking the hormone human chorionic gonadotropin (HCG) while consuming a limited amount of food and more such diets are examples of Fad Diets.

One and only benefit of Fad Diet is that it helps in losing weight, if followed religiously. Since these diets typically restrict certain foods or food groups, it leads to an extreme calorie restriction which finally results in fast weight loss. These diets do lead to weight loss and the quick weight loss that you see in the initial days of following such a diet is usually due to water loss that happens after bringing significant changes in eating habits that give a type of shock to the body.

Mostly, these diets come without any scientific evidence and this misinformation or incomplete research, and may even be harmful to health in the long term. Following Fad Diets, in the long run, can make you fall prey to extreme nutrient deficiencies and even health problems like kidney damage, heart problems, diabetes and even gallstones.

Since the quick weight loss done with Fad Diets is mostly water weight rather than actual fat loss, the weight you lose is often quickly regained when normal eating patterns are resumed, thus making you come back to square one.

Wondering how to lose weight in a healthy manner then? Well, losing weight needs to be a part of your lifestyle rather than just a few weeks diet that you have to follow and then turn back to your unhealthy eating patterns. You can easily lose weight by combining a calorie deficit diet with a workout. Make sure that you always consult a nutritionist or a certified dietician rather than plan weight loss diets on your own. In order to lose weight in a healthy manner and keep it away permanently, you must understand that weight loss is a slow process and be ready to devote enough time to healthy eating and exercising. Consistently eating balanced healthy meals with regular workouts can spell wonders for your body by not just making it lose weight but also by making it healthier.

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Trainer shares 5 exercises to 'burn fat' fast during menopause

Celebrity trainer and menopause expert Michael Fireman exclusively shared with Express.co.uk his top exercises for women to lose weight fast during menopause - and I tried them out. The trainer told me that "to achieve the most out of your workouts I recommend a constant combination of the perfect threesome" which is high/low impact resistance training, cardiovascular training and flexibility and posture.

Combining these three exercise approaches consistently "will leave you feeling confident, strong, lean and full of energy," he explained

"Exercise smarter, no longer!" he said, and added that mixing up your training and applying yourself to the exercises that step you out of your comfort zone "will help create the body that you desire".

These exercises will increase your flexibility and you will regain balance in your body, reduce stress on your muscles and ligaments and prevent muscular imbalances reducing the risk of injury, Michael explained.

"Good posture is associated with better body image, you will become more confident and look thinner giving you a boost in self-esteem," he promised.

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High/low impact resistance training

He explained that resistance training that puts demand on your muscles will "not only show off your curves, tighten your skin and help your posture but will also help you constantly burn fat during and after each workout".

Muscle is important for optimal calorie burning, increased energy and dense bones. "Use free weights, resistance bands or body weight as part of your strength training routine," he recommended.

Cardiovascular training

Michael said that running, walking, spinning, dancing, rowing, and swimming all count toward keeping your heart muscle strong. However, "if you're barely breaking a sweat, you need to up the intensity to benefit from your cardio workouts".

You should be aiming to exercise at 80 percent of your maximum heart rate three to four times a week, he advised, and recommended including this into your resistance training workouts by following a HIIT/circuit training routine.

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Flexibility and posture

Last but not least, "stretch yourself young," he said, to move with freedom and ease as "tension and stiffness speeds up the ageing process".

"Stretch daily and you will help restore elasticity and youthfulness to your body, move more freely and hold better posture meaning you start to look and feel younger," Michael added.

The two types of basic stretches are static and dynamicstretching. Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually between 10 to 30 seconds.

Dynamic stretching means a stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times. Dynamic stretching requires more thoughtful coordination because of the movements involved.

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We tried a combination of cardiovascular and high/low impact resistancetraining, and the personal trainer recommended adding these exercises "into your routine three or four times a week".

Michael added that it is essential women built stronger bones every day with weight-bearing exercises that are both high and low in impact, and they can be performed in the comfort of their own homes.

"Weight-bearing exercise can be as simple as climbing the stairs, going for a brisk walk, dancing and even gardening. These are classed as low impact-which will still help in increasing bone density, but you will get more out of the high-impact exercises such as jogging, step-ups, lunging and tennis etc," he explained.

He also urged women to "take the stairs", especially during menopause. Michael explained: "When you climb the stairs, you have to concentrate on your balance, engage your core and lift your entire body against gravity.

"Imagine the benefits of incorporating exercises we may normally do on the ground onto the staircase. You will help strengthen and shape the most common problem areas like calves, thighs, buttocks and stomach not to mention send your heart rate up equaling more calorie burn."

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I tried the top 5 exercises to lose weight fast during menopause - this is what happened - Express

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With each passing year, it seems like putting on weight becomes much easier. Unfortunately, you're not imagining this. According to Banner Health, as you age, you experience a slower metabolism, along with a change in body composition and hormone levels. Your supply of lean muscle mass naturally declines, too, and you accumulate more fat mass. Tweaking your diet and fitness habits is imperative if you want to shed pounds, which is why Lisa R. Young, Ph.D., RDN, nutrition consultant, the author of Finally Full, Finally Slim and The Portion Teller Plan, and a member of our Medical Expert Board, is here to share four foods preventing you from losing weight in your 40s.

Cut these foods from your diet ASAP if you haven't already. And next, don't miss The 5 Worst 'Empty-Calorie' Foods Making You Gain Weight Faster.

"Individuals over 40 years old start having a slower metabolism. It is crucial to be aware of the foods you consume and not to eat too many ultra-processed foods," Young explains.6254a4d1642c605c54bf1cab17d50f1e

Foods that are highly processed can totally derail your weight loss efforts. Plus, they may be contributing factors to heart disease, spikes in blood sugar, and diabetes.

According to the Academy of Nutrition and Dietetics, ultra-processed foods include crackers, potato chips, instant meals, fast food, and more. Unfortunately, your favorite breakfast cereals are also heavily processed.

Rather than consuming items that have been heavily processed, stick to whole foods like veggies, fruits, beans, nuts, and fish, Young suggests.

You've likely heard fiber is a must if you're looking to lose weight. So it makes perfect sense that low-fiber foods won't do you any favors if you're trying to melt fat in your 40s and beyond.

"High-fiber diets help individuals feel satiated and full for a longer period of time. Foods loaded with fiber normalize bowel movements, help control blood glucose levels, and lower cholesterol levels. This is essential for someone over 40 years of age trying to lose weight," Young explains.

According to Mount Sinai, some examples of low-fiber foods include refined white bread, white pasta, dry cereals, farina, hard cheese, milk, creamy soup, raw lettuce, and cucumbers.

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Processes meats are next up on the foods you should stay away from. They're chock-full of saturated fat and should only be consumed in moderation (if that).

"Not only do processed meats contain over the daily recommendation of saturated fat, but they also can cause inflammation in the body which can lead to weight gain. Some healthier alternatives would be chicken breast or turkey (lean meats)," Young says.

Last but not least, this one's not technically a "food," but it certainly deserves a spot on this list. Fruit juices may come across as healthy, but they contain a lot of sugar.

"The worst part is that fruit juices go through processing that removes fiber. The absence of fiber and the presence of sugar can cause a major spike in blood sugar which can lead to weight gain," Young explains.

Rather than sipping on fruit juice, choose fresh fruit instead! Other healthy alternatives include sparkling water or natural herbal iced teas.

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Alexa Mellardo

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4 Foods Preventing You From Losing Weight in Your 40s - Eat This, Not That

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