Holistic nutritionist, Lauren Haas shares how she beats her stress demons.
"Instead of letting the stress demons take me down, I decided to fight back with dedicating the rest of February and all of March to my happiness and self-care. So how does a “happy go-lucky, I love myself a lot gal” make herself happy when times get rough? I create a SELF-CARE PLAN and make it a point to do something nice for myself every single day. It’s tough, but someone has to do it!"
Lauren shares her top 8 tips to beating stress! On her list are:
Lauren mentions in her SELF-CARE PLAN that she eats a slice of Ezekiel bread almost every morning.
GOOD CARBS = SEROTONIN and do not make you fat. Too many calories do and not exercising!
FACT: Serotonin HELPS control your appetite and WILL STOP you from overeating. It is also essential to keep your moods regulated. Eat it with a little protein like some nut butter, hummus or a hard boiled egg for a great snack and to keep your blood sugar from spiking.
For more healthy tips and recipes, check out Lauren at www.haasholistic.com
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Stability weight training with the MostFit™ SYN Rings promotes core stabilization, explosive muscle engagement, and athletic development, helping you to improve your overall fitness. Try these Thrusters during your next workout or training session. The instability created by the three dimensions of movement produced by the SYN Rings forces the user to stabilize the shoulders and hips, and engage the core that much more. Using the SYN Rings to perform these Thrusters can also highlight imbalances on either side of the body and promote better balance and form.
Start standing upright with the bar in both hands, palms forward, resting across the front of the shoulders. Feet should be slightly wider than hips or in any proper squat position. Bend knees and hips as you lower into a squat, continue until your elbows touch your knees than return to the standing position as you press the bar overhead. Be sure to stabilize the bar and SYN Rings as best as you can before repeating the exercise.
Consult a physician before performing this or any exercise program. You as the user are responsible independently for use of any fitness programs or equipment and assume the risks of any resulting injury.
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Sledgehammer exercise training is the epitome of “old school” exercise. But a lot of us think of the sledgehammer as being one dimensional – using it only for striking a tractor tire. I know I did before having the light bulb come on in my head. In this article, I hope to open your eyes to numerous other incredible ways of using a simple sledgehammer in your bootcamp and fitness training."
Improved conditioning
Increased strength
Improved awareness
Improved athleticism
Improved hand/eye coordination
Portability
Inexpensive
Multi-dimensional (in the picture above, I’m doing a hard (core) exercise similar to a plank. Except it’s much harder. And if you want to pull one leg off of the ground, it just got even harder. And then if you want to “walk” your hands down about 5 lengths and back up again, have fun!"
MostFit™ has developed an innovative product, The MostFit™ Core Hammer for sledgehammer training. The beauty here is that you no longer need a bulky tire for slamming. The Core Hammer is portable and versatile--perfect for on-the-go trainers--perfect for gyms who want less clutter and more efficiency by having several people using the Core Hammer at once--perfect for fire fighters or divers, who are constantly training to keep their high level of stamina and life-saving skills--perfect for the home gym, where the Core Hammer can be used in the garage, driveway, or sidewalk--perfect for surfers or any type of paddling sport, to improve endurance, grip and rotational core strength--the list goes on.
As mentioned by Scott York, sledgehammer training is no longer limited to just striking a tire. Balancing the Core Hammer for walk-down planks, using it for a paddle row, Turkish Get-Ups, burpees, slamming it against a punching bag, using it for core exercises, like Roman Twists or crunch slams, are also challenging and fun by taking the boredom out of your regular workout.
Watch here for a demonstration on how to do a Flagpole Squat and Matrix Sit ups with the MostFit™ Core Hammer.
Follow Coach Scott York on Instagram @scottyorkfitness and on Facebook.
To read the full article by Scott York, click here:
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Photo: Steph Davis http://highinfatuation.com
Close your eyes, take a few deep breaths, and think about this. What does being 'MostFit' mean to you? Is it a short or long term goal, like climbing Half Dome, or getting to yoga 3x a week? Is it beating your time on the track or in your WOD? Does it involve having healthy relationships, especially the one with yourself? Does it involve overcoming a mental barrier, like fear of heights? Does it involve changing a physical attribute, like having a stronger core or improving your posture? Does it involve having more time to do the things you love? Does it involve more vitality, a stronger immune system, getting more sleep, or drinking more water? Does it encompass mindfulness or meditation, and being able to breathe through life's challenges?
The MostFit slogan, "Be The MostFit You Can Be. Anytime. Anywhere" means different things to each of us. The definition of being fit and healthy means different things to each of us. Ask a kid what being MostFit is to them and they will probably tell you it's being able to play and climb trees. Ask a grandparent and they might say, being fit enough to keep up with their grandkids, or to travel the world. Ask a ninja or an outdoor survival expert, and you will get a different answer. MostFit strives to provide unique, effective, efficient and affordable fitness products, as well as a culture based on self-love and respect, to help the people in our community to be the MostFit they can be--in body, mind, and spirit. Let's face it--there are some people in the fitness industry who have practices that are quite the opposite of what we deem healthy, but they are MostFit in their field. We also have friends and family in our community who don't work in the health or fitness industry, but are MostFit and exemplify wellness in many aspects of their lives.
Being the MostFit you can be doesn't have to be stressful. One way to let go of the stress is by not comparing yourself or your path to anyone else's. Remember, there is no one like you. Repeat that sentence again, slower. Only you live inside your body and only you know what it feels like. Do things that make you feel good. I'm sure we've all experienced that feeling of not wanting to take the dog for a walk, but once you do, you feel so much better, and you have a happy dog. It's a win, win. :)
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I used to work with a guy who would follow every complaint made by a co-worker, ranging from tiredness, hunger, headaches, spasms, to catching a cold with, "Have a glass of water." He was on to something. Dehydration is the leading cause of most of these ailments. Coach Anthony Eisenhower, owner of Brood 9 Martial Arts, in Lomita, CA shares his tips on drinking water to prevent fatigue, loss of coordination, and more.
How do you know how much water your body needs? The recommended amount is 8, 8oz glasses of water per day, but this can vary depending on your lifestyle. If you are active, or live somewhere dry or warm, you will probably require a bit more. One way to know is to experiment. Many people get the 3pm slump. Instead of going for that energy drink, guzzle a big glass of water and see how you feel. Sip water throughout the day, and during your workouts. Make sure to follow up a workout with another big glass. If you are prone to muscle spasms, you will want to supplement with electrolytes. Nutritionist, Lauren Haas of haasholistic.com recommends a pinch of pink salt in your water after workouts to prevent headaches and cramping, which is what MostFit's co-founder, Erin, was experiencing during hikes. The salt in the water worked like a charm.
When you wake up, there is a good chance that you haven't had anything to drink in approximately 6-8 hours. You are dehydrated! Drink 16oz water as soon as you rise. Make it a ritual. A warm cup of lemon water is fantastic for balancing your PH and boosting your immune system. Water also lubricates the joints, soothes dry eyes and skin, assists digestion, and more! You can have your tea and coffee also, but make sure you also have your water.
Many people don't like the taste of water. If this is you, try adding things to your water like cucumber, mint, berries, or citrus. Get creative with your water, especially if you find it boring and plain to drink. The inter web offers many wonderful recipes and ideas. Google fruit-infused water, or look on Pinterest for inspiration.
Now, stop what you are doing and drink a glass of water! Cheers!
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Our sister company, AG Fitness has provided wellness services to companies, both big and small, since 2009 and is an experienced provider of corporate wellness solutions and services for your workforce and your company’s bottom line. Investing in the health of your employees, creating a healthy and nurturing environment, and supporting a collaborative atmosphere can help to create a more productive workforce and increase your ROI.
AG Fitness staffs and manages on-site fitness classes, nutritious snack delivery, educational seminars, wellness program design and in-house marketing, and more in an effort to save your company money and to protect the health of your most valuable asset…your staff. Lack of accessibility is the number one reason most people claim to skip their daily exercise. Simply providing on site fitness facilities or classes not only promotes a healthy lifestyle among your staff but can be a very effective way of showing your staff how important they really are!
Building an atmosphere of trust and camaraderie between your employees is imperative for success. Special events like Rock Climbing, 5K/10K races, or Happy Hour at the office are great Team Building opportunities!
There are many studies out there showing the benefits of incorporating a wellness program for your company. This study, done in collaboration with the World Health Organization, reveals research that shows that the workplace is an optimal setting for initiating positive lifestyle change among people in the workforce. Click here to read the study.
Let us know how we can be of service to you. Please send us an email to: Andrew@AndrewGavigan.com
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Maintaining a balance of flexibility and strength in your lower body can be important for many reasons. Balanced support of your lower back can help prevent and relieve common back pain. Strong gluteal muscles, your butt muscles, will help to protect your knees from injury and help your posture. And proper flexibility through your hamstrings, the back of your thighs, will help with your seated posture. Put the following three suggestions into action to help prevent common workplace injury and to
avoid common discomforts.
The lunge is a classic strength training exercise that allows for what is called a unilateral movement. Unilateral means that only “one side” is performing it. In a lunge, you would take a big step forward with one leg, while lowering your back knee toward the ground, and keeping your torso extended upright. The front leg is doing a great deal of work, using the glutes to lower, lift, and keep you balanced. The front hamstring and back quadricep are also working hard to help lift you back up and project you forward. Unilateral exercises can be great for adjusting imbalances in strength and flexibility between two sides of the body. Proper balance in the hips will help to maintain proper support of the spine. If balance is a challenge, practice near a wall, or place a hand on a sturdy chair for assistance. Incorporating lunges with the MostFit™ Suspension Strap is also great to increase or decrease stability.
Hip Extensions
Hip extensions are a great exercise for for your glutes. Laying on your back, bend your knees and place your feet flat on the ground. Your feet should be a little wider than your hips, and a little bit in front of your knees. Engage your core to protect your spine then lift your pelvis toward the ceiling or sky. Be sure to press your feet down and pull them back toward you as opposed to pushing away from you. Extending the hips is a function of the glutes. As long as this exercise doesn't hurt your back you can do 2 to 3 sets of this a few times a day to help prevent common workplace injuries. To make these more challenging, and to really focus on abduction for optimal glute activation, place a MostFit™ Resistance Loop above your knees.
Forward Fold
One of the easiest, most accessible things you can do anywhere, is a forward fold. It’s a great idea to get up at least once an hour and move around, if you are sitting for a long time. Start standing up tall, soften your knees, roll your shoulders back and take a big inhale. Reach up to the ceiling or sky, as high as you can, as you inhale. As you exhale, hinge at your hips and start to fold forward. Continue reaching through the ends of your fingers even as you are folding forward. Keep your back flat as long as you can, then finally let your spine curl and your head sink toward your toes. You can bend your knees as much as you need to in order to make this stretch comfortable for your back and hamstrings. Don't worry about where your hands land--thighs, shins, hands to opposite elbows , or the floor--are all fine. Rise up gently on an inhale. repeat with 4 or 5 more cycles of breath.
You can also practice a seated forward fold from a chair. Be careful if your chair has wheels on it. Make sure your feet are planted firmly, separate them wider than your hips, then slowly glide your hands down your legs as you start to fold. Allow the crown of your head to release. Try swaying your head slowly from side to side. Breathe.
Try to implement these simple exercises into your week and you may notice that your body feels much better.
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