Justin Vanessus 01

The Engineering of Duct Tape

Thu, 23 May 2024 18:13:28 +0000

Duct Tape’s Adhesive

Thu, 23 May 2024 10:17:14 +0000

How a Quartz Watch Works #Short #engineerguy #engineering #invention #timekeeping

Mon, 13 Nov 2023 17:33:57 +0000

Skyscapers become lighter #Shorts #engineerguy #engineering #skyscapers #EmpireStateBuilding #willis

Thu, 02 Nov 2023 19:21:51 +0000

Velcro #shorts #engineerguy #history #illinois #engineering

Thu, 19 Oct 2023 13:10:39 +0000

Laminar and Turbulent Flow #shorts #engineerguy #engineering #flow #illinois #engineeringconcepts

Tue, 17 Oct 2023 12:54:06 +0000

Early color photo with no dyes #shorts #engineerguy #engineering #photography #illinois #invention

Thu, 12 Oct 2023 13:49:57 +0000

Mobile phone camera & color #shorts #engineerguy #engineering #bayerfilter #photography #illinois

Tue, 10 Oct 2023 13:13:11 +0000

tab opening beverage can #shorts #engineerguy #engineering #illinois #design

Fri, 06 Oct 2023 08:58:54 +0000

Moving the Thunderstone #shorts #engineerguy #engineering

Tue, 03 Oct 2023 14:09:52 +0000

Soft contact lens #short #engineerguy #engineering #illinois

Thu, 28 Sep 2023 14:27:39 +0000

Glow stick #short #engineerguy #engineering #illinois

Tue, 26 Sep 2023 11:40:06 +0000

Memory metal: nitinol #Short #engineering #engineerguy

Fri, 22 Sep 2023 00:57:31 +0000

Magnetron #Shorts #engineering #engineerguy

Thu, 21 Sep 2023 12:56:20 +0000

The shape of a beverage an #shorts #engineering #engineerguy

Sat, 16 Sep 2023 07:17:01 +0000

Test Your Balance With These 6 Moves From Ashley Borden

Wed, 08 Aug 2018 14:28:45 +0000

You will definitely be shaking by the end of this workout.

5 Yogis Share the Mantras That Get Them Through the Day

Mon, 06 Aug 2018 18:31:41 +0000

We are borrowing these ASAP.

I Tried Khloe Kardashian's New Activewear Line, and Here's What I Thought

Thu, 02 Aug 2018 16:51:49 +0000

If a Kardashian decided to come out with a line of kitchen tools, it would inevitably have a waiting list a mile long, not to mention the frenzy that ensues any time the famous clan posts about a "secret project." The latest in the mix? Khloe's new collection of activewear from her size-inclusive denim brand Good American—and I was lucky enough to try it before it made its way to the masses.

The 41 piece collection—called Performance—drops today, and includes tops, bras, leggings, hoodies, jackets, and jumpsuits in a mix of black and white fabrics with glossy and matte finishes. All pieces are designed for sizes XS to 4X (they refer to them as size 0-7, respectively). The line also features next-level features such as four-way stretch, antiperspirant and anti-pilling materials, UV protection, and cooling properties. And as if the clothes themselves weren't enough to win you over, the campaign features confident fitness pros from a variety of backgrounds including fitness trainer Emily Skye, MMA champion Mackenzie Dern, and model Candice Huffine.

For its launch, the brand held a workout class with New York City-based trainer Akin Akman, who is known for his butt-busting boot camp workouts—and this one didn't disappoint. Upon pulling on the GA Iconic Biker Shorts ($65; goodamerican.com) in preparation for class—a style I wouldn't ordinarily choose—I felt totally comfortable. The compression fabric and high waisted design held everything in place, and the extra-long length didn't make me feel self-conscious, or as if I was trying too hard to follow a trend. I typically exercise in full-length tights, but the GA shorts now have me sold on the above-knee length.

I felt great doing all the moves, from burpees to leg lifts, and I was impressed that the fabric didn't feel like it was riding up. Best of all, my legs weren't chafing as they sometimes can in shorts that are cut higher. Another selling point: The fabrics are thick enough that you don't have to worry about anything being see-through, but they're also not so thick that they're restricting. While I'm into the shorts, there are also leggings in cropped or full length varieties—some have mesh cutouts and others say 'Good American' down the leg.

On top, I wore the Making Moves Tank ($49; goodamerican.com), which is a bit of an oversized sleeveless shirt made of a lightweight fabric that's breathable and kept me cool despite all of the sweat-inducing moves we were making in class. There are also zip-ups and hoodies, all of which are fitting for any type of workout. For example, there's a wrap top that could be perfect for barre class, while the Electric Feel Crop Top ($95; goodamerican.com), a long sleeve crop top that I also tried, is perfect to pair with high-waist leggings if you want to show off your midriff.

Whether you like more fitted or loose athletic gear, there's something for everyone in this collection. I found that the line fit true to size (I usually wear a medium and in this collection, was a size 2). What I love most about the line: its versatility. Everything can be worn to a workout class, but also on a casual day without looking like an old gym outfit. Personally, the next piece I have my eye on is the mesh windbreaker—I'm convinced that the rain wouldn't deter me from getting in a workout if I had that to throw on before I head out the door.

5 Next-Level Push-Up Variations for Anyone Up for a Challenge

Wed, 01 Aug 2018 19:29:10 +0000

Push-ups are a classic, zero-equipment exercise with a whole lot of perks like serious chest, shoulder, triceps, and core gains–not to mention a visibly toned upper-body. Strengthening those muscles can help decrease symptoms like back pain, poor posture, and even not-so-perky breasts. But doing the same mighty, multi-tasking exercise over and over again can get a little boring.

Luckily, push-up variations abound. “Once you’ve mastered the basic push-up, incorporating different push-up variations will help engage and strengthen different parts of your body,” says certified strength and conditioning specialist Laura Miranda, also a doctor of physical therapy and the creator of PURSUIT. Some will work your biceps or triceps more, while others will work your core and quads. “Adding variation means you’re strengthening your entire body in new ways” she says.

Below, Miranda demos five push-up variations that go way beyond the classic (and that means they’ll help sculpt your arms even faster). Whether you’re sick of standard push-ups or are just looking for new, creative ways to work your chest, triceps, shoulders, back, and core, try these moves below.

And don't be intimidated if they look challenging at first: If you’re not quite ready for these next-level moves, Miranda offers easier variations that’ll get you rocking the real thing in no time.

Narrow Grip Ball Push-Up

How to do it: Grip a medicine ball in front of your body in push-up position with your hands directly under your shoulders. Keeping your body in one long line and your elbows by your sides, squeeze your core and lower your body until your chest touches the medicine ball. Then, exhale as you push back to start. That’s one rep. Aim for five to 10 reps.

To make it easier: Place the ball on an incline–like on top of a bench–so that your grip is the same, but the angle of your body is different. "Doing push-ups on an incline reduces strain on your body while keeping the integrity of the movement and prepping your body for the more advanced move,” Miranda says. You can also grab a larger medicine ball. "The bigger the ball and the wider your feet, the easier this movement will be," she says.

Why it works: "This push-up variation is similar to the Chaturanga push-up that you do in yoga because you're keeping your elbows and triceps as close to your body as possible,” Miranda says. This placement puts a greater emphasis on the triceps muscles. Plus, using a medicine ball, which is less stable than a flat surface, requires you to engage your core and improves overall stability and balance.

The Cricket

How to do it: Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists stacked under shoulders. Keeping your body in one long line, bend your arms and lower yourself to the floor. Then, using as much power as you can, exhale and push back up, lifting your body up and off the ground and to the right. Aim to travel anywhere from two to six inches, and land so that your feet and hands return to the floor at the same time. That’s one rep. Try two reps per side, before switching sides. Rest as long as necessary between repeating for three sets.

This plyometric variation of the standard push-up requires not only strength, but explosive strength in the up-and-down and side-to-side planes of motion. It’s best reserved for people who can do at least five to 10 standard push-ups and who can comfortably walk 15 feet in a lateral-moving plank.

To make it easier: Practice your lateral-moving plank. To do that, start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders. Then, keeping your body in one long line, practice walking four feet in one direction and four feet in the other.

Build up to a clapping push-up next. The clapping push-up requires the same explosive motion, without requiring you to move laterally. For this variation, after lowering your body to the floor, use as much power as you can in your arms to push up and lift your body high enough off the ground that you can clap or touch your hands together under your chest. This will help build explosive strength and power.

Why it works: “There’s power. And then there’s explosive power. It’s the explosive power that takes your strength to the next level," Miranda says. "The Cricket works on your explosive strength and power because it forces you to lift up while simultaneously moving your body laterally." That lateral movement is also a boon for your shoulder health. “When you only do the traditional push-up, you’re only training your shoulder in one plane of motion, which limits how your shoulder joint functions and strengthens. Moving laterally is another way to strengthen the health of that joint,” she says.

Inverted "Box" Jump Push-Up

How to do it: Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders, with your feet about five inches apart on a bench or other elevated surface. Shift your bodyweight into your upper body and core and lower your body as close to the ground as you can. Push back up to start. Then, squeeze your core and jump both feet down from the bench so that your knees and hips land in 90-degree angles. Keeping your back neutral, exhale and explosively drive your feet back up onto the bench to starting position. That’s one rep.

Aim for three sets of five to eight reps. “But if you can only do one or two reps, do [what] you can do, then put your feet on the ground instead of the bench and do a few more reps. This will help build the prerequisite strength,” Miranda says.

To make it easier: Do just a decline push-up or just an inverted box jump. The decline push-up is the same movement except without the jump. This will get your body used to the angle and the increased intensity. The inverted box jump will help strengthen your core and get your body used to the increased time under tension. Keep in mind the higher the elevation of your feet, the harder this variation will be.

Why it works: “This is a full-body movement with a high amount of time under tension,” Miranda says. Time under tension is a measurement of how long a muscle is taxed during a movement, and it helps increase muscular endurance and strength. “All push-ups activate your core, but this particular movement kicks it into high gear because it requires that your upper body, lower body, and core all work together,” she says.

Running Push-Up

How to do it: This movement combines a standard push-up with a mountain climber. Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists stacked under shoulders. Your feet should be four to six inches apart. Keeping your body in one long line, bend your arms and lower yourself to the floor. Then, push back up to starting position. Next, while maintaining a neutral back, drive your left knee to your right elbow, then drive your right knee to your left elbow. That’s one rep.

This is an endurance-based movement, so Miranda recommends repeating for 30 seconds at a time. “This is a movement that is limited by the number of push-ups you can do. Thirty seconds is a lot of push-ups, even for the most advanced athlete, so when you can’t do a standard push-up anymore, go to an elevated surface like a bench, box, or even a wall and finish the remainder of the 30-second interval,” she says.

To make it easier: Do just a standard push-up or just a mountain climber. When you can do mountain climbers for 30 seconds and three to five reps of a standard push-up, you have the prerequisite strength for this variation.

Why it works: A standard push-up works your shoulders, chest, triceps, biceps, back, core, quads, and glutes; adding the knee drive increases the cardiovascular strain of this movement and incorporates your hip flexors and obliques.

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Animal Kick-Through Push-Up

How to do it: Begin in a high plank position with your hands flat on the floor about shoulder-width apart, wrists stacked under shoulders. Keeping your body in one long line, bend your arms and lower yourself to the floor. As you push back up to starting position, lift and bend your left knee and slide that leg under your body, kicking it to the right. As you do this, lift your right arm and rotate your body to the right. Hold for two seconds by squeezing your core.

Rotate back to starting position and return your left foot and right arm to the ground. That’s one rep. Repeat on the opposite side. Aim for three sets of four reps per side.

To make it easier: Hold a straight arm side plank for 30 to 60 seconds to help strengthen your shoulders and obliques.

Why it works: “This movement adds a rotation, which means in addition to working shoulders, chest, triceps, biceps, back, core, quads, and glutes like the standard push-up, you’re activating and strengthening your obliques, hip flexors, and shoulder girdles,” Miranda says.

The Only 6 Moves You Need for a Better Butt

Wed, 01 Aug 2018 13:00:00 +0000

This is how Anna Victoria works her glutes (and abs!)

This Rowing Routine Is the Best Low-Impact Workout You Haven't Tried Yet

Tue, 31 Jul 2018 18:41:32 +0000

Follow along with Row House coach Caley Crawford.

Iskra Lawrence’s Top 5 Moves for Strong, Toned Legs

Mon, 30 Jul 2018 20:18:16 +0000

Iskra Lawrence once found fault with her legs, but now counts them one of her biggest assets. Watch the video for her top 5 moves.

6 Warning Signs You've Spent Too Much Time in the Heat

Mon, 30 Jul 2018 14:31:59 +0000

These are the symptoms of heat illness everyone should know.

Work Your Entire Body With Jillian Michaels’ 12-Minute Cardio Workout

Fri, 27 Jul 2018 18:24:36 +0000

Challenging but rewarding, this routine will have you sweating in no time.

Your Water Bottle Could Be Making You Sick—Here Are the Best Ways to Clean It

Tue, 24 Jul 2018 21:46:17 +0000

That trusty reusable water bottle you carry with you keeps you healthy and hydrated, but only if it’s clean. And let's face it: Most of us don’t think to clean out our water bottles. More often than not, we take that last sip, refill it, and sip some more—on repeat.

Whether your water bottle is stainless steel, plastic, or made from another hard material, it’s important to sanitize it at the end of each day. “Since it’s a moist environment, it's possible for bacteria to set up shop and thrive, potentially leading to symptoms such as nausea, vomiting, and diarrhea,” says Robert Glatter, MD, an assistant professor of emergency medicine at Northwell Health and attending emergency physician at Lenox Hill Hospital.

Give the cap, as well as the straw if your bottle has one, a good cleansing too. “Bacteria such as E. coli that lead to gastroenteritis and food poisoning and even molds could colonize this area,” he says. You can even take a step further and scrub this area with a special bottle brush or toothbrush for a real deep clean. Or just get in the habit of using one of these simple and easy methods. Find one that works for you and aim for aim for consistency.

The dishwasher

Many types of water bottles are dishwasher safe, but check that it says so on the bottle first. “Place bottle and top in the top rack, making sure that the bottle does not interfere with the spray arms if your model has them at the top,” says Donna Smallin Kuper, IICRC-certified house cleaning technician and author of Cleaning Plain & Simple. Then, run the dishwasher with the hottest water settings and a heated dry cycle, which will kill germs. It should be totally dry before you reuse it; moisture can be a breeding ground for bugs.

Soap and water

Washing by hand with a sudsy mix of dishwashing liquid and hot water is a safe and effective cleaning method, Kuper says. Be sure to wash and dry off with a clean cloth (or paper towel) to avoid reintroducing any bacteria or other harmful bugs. Swish the soapy water through the entire bottle, same way as you'd wash out a coffee cup or other used glass or mug, and make sure you get rid of any gunky buildup on the bottom or by the cap area. Then rinse with water to remove any soap residue before drying.

Vinegar

That bottle of vinegar in your pantry can also disinfect your water bottle. “You can also use dilute vinegar, which helps to kill most bacteria (not viruses though), while also serving as a drying agent,” says Dr. Glatter. “Fill half of the bottle with white vinegar, the other half with water,” he says. (Make sure you use about ¼ cup of vinegar.) Close the bottle and let is swish around before leaving it to soak. Let it sit overnight and rinse out in the morning.

3% hydrogen peroxide

If the inside of the bottle is kind of slimy or has an odor, you might want to step up your game with this method. “This is my preferred method for disinfecting. Clean the bottle and top thoroughly with soap and water and rinse with hot water. Then pour about 1/4 cup of hydrogen peroxide in the bottle, replace, and close the lid tightly,” says Kuper. Shake bottle vigorously, then pour out the hydrogen peroxide, and give it a final water rinse to make sure it’s all gone. Your bottle should now be sparkly clean.

Water cleaning tablets

“Water cleaning tablets are another reasonable approach, as well as tablets used to clean dentures,” says Dr. Glatter. It’s super easy to do. Fill your bottle with water, drop the tablets in as directed on the package, and let it sit for at least 30 minutes. Then simply rinse out your bottle, and you're good to go.

Tone Your Arms With Anna Kaiser's Bath Towel Workout

Wed, 27 Jun 2018 13:15:32 +0000

Perform this routine three to four times a week.

The 17 Best Butt Workouts from Kelsey Wells, Jeanette Jenkins and More Fitness Stars

Wed, 11 Apr 2018 19:23:10 +0000

Celebrity trainers and fitness influencers share their best moves for sculpting a better booty.

Why This Celebrity Trainer Recommends Sleep Over Working Out

Mon, 26 Feb 2018 16:55:53 +0000

This just in: Sleep is not for the weak. According to Reese Witherspoon’s fitness trainer Ashley Borden, making sure you get those extra Zzs is crucial to tackling your workout.

“I always tell my clients that I would rather them get sleep instead of working out on four hours of sleep,” Borden told mindbodygreen.com. “Studies have shown that between 7.5 and eight hours of sleep every night helps the body repair itself and regulate inflammation in the body.”

Borden, who has also worked with the likes of Christina Aguilera, Mandy Moore, and Ryan Gosling, said sleep also affects your metabolic process.

“[Not getting enough sleep] produces a higher amount of the inflammatory stress hormone, cortisol,” she said in the interview. “Cortisol has its time and place in our bodies, but not at night. Cortisol heightens our alertness, the last thing we need when we crave sleep.”

Aside from sleeping in, Borden also recommends that her clients avoid sugar and load up on greens.

“Sugars are inflammatory and trigger more sugar cravings, along with increasing inflammatory cortisol levels, which cause belly fat,” she said. “Choose vegetables that are all the colors of the rainbow and focus on dark green veggies, too. These give us phytonutrients, which have many antioxidant assets that can put a stop to cell damage, which helps strengthen our immune system, prevents cancer, has a positive effect on our hormones, and improves our overall health and vitality.”

And even though temperatures are dropping, Borden says it’s important to take your workout outdoors.

“Getting outdoors for even 10 minutes provides the body with a natural dose of vitamin D,” she said. “Being outside also provides amazing mental stimulation.”

One way she gets her clients moving? An outdoor workout that sounds like something Witherspoon’s Wild character, Cheryl Strayed, would approve of.

“I have taken clients out for power walks with a backpack full of mini bands and bands with handles to create a hillside neighborhood circuit workout,” she said.

I Trained Like a UFC Fighter and It Was the Most Insane Workout of My Life

Fri, 25 Aug 2017 15:30:49 +0000

My typical week of workouts typically means a couple of spin classes along with a weight-training day and the occasional yoga session. Being bored while sweating is my biggest exercise turn-off, which is why I love to mix things up in terms of style and intensity.

So when I had the chance to try a Daily Ultimate Training (DUT) class at a UFC Gym in New York City, I thought,why not?

If you're unfamiliar with DUT, I can tell you that this workout lives up to its name, that's for sure. The boot camp–style class involves an active warmup followed by a circuit of exercises that test your stamina, agility, and core strength.

"These types of workouts replicate the pace of a fight and provide the conditioning to build the best structural foundation for [a fighter's] body to prevent pain and push them to their pinnacle both in and outside the octagon," explained Javier Lee, training manager at UFC Gym SoHo, in an email to Health.

No two DUT classes are the same, but a typical session might include exercises like box jumps, burpees, push-ups, squats, and footwork drills in a Tabata–style structure. (Tabata workouts alternate a period of work with a period of rest.)

I arrived at the UFC gym on a sweltering Thursday evening with my friend Nora in tow. I expected to receive hand wraps and boxing gloves for our class—after all, this was a gym geared toward training fighters. But we were instead ushered to a patch of fake grass with about 10 other DUT-ers.

There, we began the class with a light jog, lots of lunges, and squats of all varieties. Don't stop! our instructor yelled as he pushed down on my shoulders, signaling to sink deeper into my lunge. My legs were on fire. I felt tears in my eyes. And that was only the first 10 minutes of class.

After this warmup, our instructor set up nine stations, each featuring a different exercise. We split up into pairs and Nora and I snagged what appeared to be the easiest station. Unfortunately, nothing in this workout was easy. For the remainder of class, we spent two minutes at each station, taking 15-second breaks between each until we completed all nine exercises. The circuit included:

Wall sits

Rather than remain stationary, we were tasked with shimmying down the wall until fully seated. Then, we extend our legs for a moment, bent our knees again, and had to stand up without our hands, using only our back and ab muscles.

Tricep dips

This classic bodyweight exercise involved planting your hands on a windowsill, bending your elbows and extending them for an upper-arm burn.

Box jumps

"I don't think I can jump that high," Nora whispered to me as we approached the 3-foot cushioned box. With a bit of arm swinging for momentum, we got through it.

Inverted push-ups

With our feet propped against a windowsill while positioned downward, we used our shoulder muscles to complete the exercise.

Assisted rope climb

After planting our feet on the ground, we grabbed a thick hanging rope and climbed up and down to work our chest, arms, and core.

Kettlebell crawl and pull

Think bear crawls while pulling a 20-pound kettlebell beneath you, alternating pulling with just the left arm, then the right.

Bulgarian bag swings

We lifted the weighted bags overhead, then twisted to the side and slammed them down onto a tire in front of us.

Plank with elliptical

Why do a stationary plank when you can throw in a little ab-blasting movement? We tightened our cores in a normal plank position, then placed our hands, palms down, on elliptical pedals and pedaled it out.

Rows

We finished up the circuit on the rowing machine doing reps of this classic back, arm, and shoulder move.

The hour-long class didn't end there. Following the nine-exercise circuit, we hit the faux grass again for ab exercises such as crunches, bicycles, and scissor kicks before finishing up with some much-needed stretching.

Following a tough sweat session, it usually takes me at least a few hours or until the next morning to feel the muscle aches that tell me my body was challenged. But by the time I finished the warmup at UFC Gym, I already knew that my legs would burn for the hours and days that followed (my abs, shoulders, and upper arms were sore too). I waddled home from class, my legs feeling like Jell-O.

After DUT, I gained a whole new appreciation for the time and effort fighters like Ronda Rousey, Conor McGregor, and Floyd Mayweather put into their fitness regimens. Being a top-notch UFC fighter isn't just about throwing the perfect jab or uppercut. It also involves next-level stamina, not to mention mental strength. When my legs finally stop aching, I plan to head back for another push-me-to-my-limits workout.

The Best Low-Impact Workouts for Weight Loss

Wed, 28 Jun 2017 16:11:27 +0000

Torch calories fast with high-intensity, low-impact workouts that burn as many calories as running.

Why Planks and Push-Ups Are Killing Your Wrists (and What to Do About It)

Mon, 12 Jun 2017 20:39:28 +0000

Have you ever had to come out of a high plank not because your core was on fire—but because your wrists were? Certain strength moves put a lot of pressure on your forearms. There's good news for the sore-wristed though: Simple adjustments and smarter stretching can help you avoid that annoying ache.

"Wrist pain and discomfort during [a workout] is likely due to improper wrist positioning, overloading weak structures, or overuse," explains Paul Mostoff, the chief of physical therapy at All Sports Physical Therapy in New York City. "The tendons of the wrist can become hot, painful, inflamed, swollen, and degenerated over time—and trying to work out through the pain can turn a simple acute condition, like tendonitis, into something more serious and chronic."

Take a basic exercise like a push-up: "It keeps the wrist in an extended position while loading your bodyweight through that structure, which will increase the pressure through the carpal tunnel and the wrist joint," Mostoff says. "Do this for several sets, several times per week, and you open yourself up for some wrist discomfort and irritation, especially if your wrists aren't accustomed to that type of exercise."

Other moves that can lead to sore wrists include bench presses, squats while cradling a barbell or free weights, and bicep curls with poor form.

It's also possible that wrist pain is linked to a strength or mobility issue somewhere else, like the shoulders. "The wrists and forearms might be taking more abuse during a workout because the shoulder joint lacks mobility, so the forearm muscles compensate," says Mostoff.

If you suffer from exercise-induced soreness, read on for Mostoff's tips on easing the pain; plus his advice on strengthening your wrists so they can power through your entire resistance routine.

How to treat wrist pain

The first step (of course) is to stop doing any exercise that irritates the wrist. "You've got to cut off the inflammation and [keep] any further damage from occurring," says Mostoff.

To help your wrists heal, Mostoff recommends applying ice to the area daily, and gently massaging the muscles in the forearm to reduce tension. You might also consider wearing wrist splints to take pressure off the joints, he adds.

While the pain persists, avoid doing any stretches that put the wrist in a bent position (like Downward Dog). But once the inflammation has calmed down, stretching the forearms is another way to help release tension: "Bend the wrist up while keeping the arm and elbow straight and hold for 30 to 60 seconds," Mostoff says. "Reverse the motion and bend the wrist down and hold for another 30 to 60 seconds." To deepen the stretch, use the opposite hand to pull gently on your fingers.

Once you're ready to get back to your strength training routine, you can protect your wrists by wrapping them with athletic tape or wearing a wrist strap. (We like the wrist wraps by Stoic.) Also make sure you always maintain a neutral wrist position. "For example, if you're doing bicep curls, make sure your wrist is completely straight as you curl the weight towards your body," Mostoff says. (Can't keep your wrist aligned? You may be using too much weight.) "If you're doing push-ups, use parallel bars or do the push-up on your knuckles so your wrists are straight while you perform the exercise," he adds.

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How to strengthen your wrists

"The muscles that control the wrist are actually in the forearm," says Mostoff. You can target those muscles with what's called resisted wrist flexion and extension, and pronation and supination. Here's how to do it:

While seated on a bench, grab a dumbbell with an underhand grip (palms facing up), and rest your forearm on your thigh with your wrist hanging off your knee. Allow the dumbbell to lower as far as possible while you relax the wrist. While keeping the forearm still, raise the dumbbell back up as high as possible. Lower slowly and repeat.

"You can also perform this exercise with your palms facing down to reverse the motion and strengthen the opposing muscle groups," Mostoff says.

Another great wrist-strengthening exercise is farmer's walks: Stand tall while holding a pair of dumbbells or kettlebells on either side of your body; palms facing in. Then walk 50 to 100 feet. "Carrying the weight will help improve your overall grip strength and muscular endurance," Mostoff explains.

Finally, you can strengthen the muscles in your hands, which also support your wrists, by playing with silly putty (such as the CanDo TheraPutty set). Roll, squeeze, and spread the putty with your fingers for several minutes a day.

When to see a doctor

Call your MD or see a physical therapist if your wrist swells up, or the pain is sharp or severe, says Mostoff. Another sign it's time to seek help: The pain lasts more than one to two weeks, and doesn't improve with ice, rest, and OTC pain relievers like nonsteroidal anti-inflammatory drugs.

14 People Share Their Most Embarrassing (Yet Very Relatable) Gym Stories

Fri, 19 May 2017 21:35:11 +0000

Ever had a less-than-poised moment on a weight machine, or in a boot camp class? Hey, you're certainly not the only one. In a recent Reddit thread titled "Stupidest thing you've ever done in the gym?" in the XXFitness subreddit, users revealed their most cringeworthy (and often painful) workout moments—from tripping on the treadmill to gym flirting gone wrong. Here are some of the comments that had us giggling. (We recommend you stop reading now if you're currently on a cardio machine!)

Uneven bar

User Sambeano made the mistake of unloading a heavy barbell on one side, but not the other: "It was resting on the safety bars at the time, at about knee height, with about 30 kgs loaded on the other side. The bar flipped in the air and crashed into a glass door frame ... The crash was so loud everyone turned around to look." Whoops.

Bike dominos

"I thought this bench near some cardio equipment was fixed to the ground for some reason and grabbed onto it to stretch my shoulders out. I flew backwards into a row of eight stationary bikes, knocking them all over like dominoes," wrote Mpaellen.

Bottom out

Themortalvalkyrie got off a rowing machine with a bruised bum: "My butt fell off the rower. I was [trying to] do sprints and got a little too excited, and at one point I think my butt must have come up a little and the seat flew back and i came down on the bar. But it was funny." (Another Redditer jumped in, "I wish that thing had a seatbelt!")

Nothing to sneeze at

From jazzehcakes: "Once I was running on the treadmill and closed my eyes to sneeze, which caused me to trip, land face first, and fly off the treadmill."

When exercise balls attack

"I threw an exercise ball on the mini trampoline and it flung back hit my fingers, which then hit my face," shared another Redditer. "I managed to grab the ball before it caused further chaos. Everyone around me either didn't notice or pretended not to. I probably looked like an idiot laughing to myself."

Is this thing on?

Reddutchess15 was new to the exercise scene when she tried out her university's fancy gym. Feeling a bit intimidated, she decided to "start off easy on the elliptical," she wrote. "Well, I get to the elliptical, try to push the start button, and nothing. I keep pushing the start button and nothing happens. So, I thought it was broken. Worse, I worried that I would be blamed. So I just left without doing any workout at all. It wasn't until my friend starting making fun of this other girl for the same reason days later that I realized i was supposed to get on it first." (Trust us, we've been there!)

Itsy bitsy spider

"Tried to kill a spider while running on the treadmill," user little---dolly posted. "I lost my balance, fell down, got my shirt caught up and ended up with two scraped knees and treadmill road rash down one side of my face. Oh, and I didn't get the spider."

Pee problem

"I peed myself while squatting in a busy gym," wrote Souponastick. "That wasn't the worst part. For whatever reason my brain decided I needed to announce it, so as I was coming up from the bottom of the squat I screamed, 'I'M F****** PISSING MYSELF!' Everyone looked and watched me clean up my puddle."

Right in the eye

"Saw a cute guy in the gym," posted Tokyo1964. "I went to take a swig of water just as our eyes met, but accidentally squeezed the bottle slightly and sprayed it into my eye instead."

Ripped pants

From Blaserea: "Ripped the crotch out of my shorts squatting, even heard it through the headphones."

Fast and furious

Ever cranked up your speed on a cardio machine to clock a specific number of miles before your time runs out? Phoenixinda attempted this strategy, without success: "Last year I decided to go extra fast on the cross trainer for the last two minutes so that I could get a full 3-mile distance at the end of the 30 minutes. Foot slipped, fell between the pedals, and my foot fractured in three places. I was out for three months ... I have been back at the gym, but I just can't bring myself to even touch the cross trainer."

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Mistaken identity

Vkm5028 learned the hard way to make sure you actually know the person you're waving at before you say hi. "Thought I saw a friend of a friend out of the corner of my eye. I was in a goofy mood, and decided to make a goofy face and wave at him. Turns out, it wasn't the guy who I thought it was, he was on the phone whenever I made the face at him, and I found out he's a player for the local minor league baseball team and probably thought I was fan-girling at the sight of him."

Sweat stain

"Worn pale blue leggings," one user commented. "It looked like I'd [peed] myself half way through my gym session."

Stuck on you

Wearing athleisure fresh out of the laundry? Make sure there's no other laundry stuck to it before you leave the house. "I once had a thong static-cling itself to my leggings," MyShoulderHatesMe posted. "I was at least 20 minutes into my workout before I noticed."

The Best Ab Exercises You’re Not Doing

Fri, 21 Apr 2017 17:05:32 +0000

After a sculpted stomach, but having trouble making progress? Too often, we work our core in one direction (think: crunches, sit-ups, leg raises). But the ab moves below challenge the muscles in new ways, says Ashley Borden, a celebrity fitness trainer who has worked with Reese Witherspoon, Mandy Moore, and Ryan Gosling. Mix them into your workouts or do them in this order as an ab circuit; do three sets of each.

Plank to Knee Tap

Start in a forearm plank with body in a line from neck to heels (A). Touch both knees to the floor (B), then straighten legs again. Do 20 reps.

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Single-Leg Hip Raises

Lie on back, knees bent and feet planted (A). Squeeze glutes and lift hips so they align with knees; extend right leg (B). Hold and lower, then repeat on other side. That’s 1 rep. Do 20 reps.

Standing Dumbbell Rotation

Hold a dumbbell with both hands at chest height, arms extended, feet shoulder-width (A). Twist torso left (B) and hold, then twist right. That’s 1 rep. Do 10 reps.

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You’re Using the Rowing Machine All Wrong—Here’s a Quick Fix

Fri, 10 Feb 2017 22:01:49 +0000

A workout on the rowing machine is a great addition to your gym routine. Rowing is one of the best exercises you can do for your back because it involves so many different muscles. And since you use triceps and biceps to stay stabilized, you’re sneaking in an effective arm workout as well.

18 Moves to Tone Your Butt, Thighs, and Legs

Fri, 05 Sep 2014 22:15:00 +0000

Exercises that tighten and tone your legs from butt to ankles and everything in between

6 Rowing Machine Mistakes (And How to Fix Them)

Tue, 25 Mar 2014 15:55:52 +0000

Not sure how to work out on a rowing machine without looking like a total fish out of water? It’s easy to make mistakes when using a rower, officially known as an “ergometer,” the first couple of times. But you’d be crazy to avoid the machine altogether out of sheer embarrassment. Rowing can burn up to 800 calories an hour and is extremely effective in working your whole body from head to toe. Quads, hamstrings, back, abdominals, arms, shoulders and calves are all used in the rowing stroke. Depending on how you train, you can increase your aerobic fitness or focus on building muscle strength and explosive power.

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Rowing’s efficiency and effectiveness, plus its reputation for being a low-impact workout for all ages and body types, has made it increasingly popular in gyms and fitness studios across the U.S. CrossFitters are getting on board with rowing, too; numerous boxes incorporate the rower into WODs (Workout of the Day) and there are several CrossFit Games rowing events.

Row Like A Pro: Technique 101

“Learning to row has often been made way too complicated and intimidating,” says Josh Crosby, rowing world champion and co-creator of the IndoRow machine and ShockWave, an Equinox class that combines rowing with circuit training. To simplify the exercise and help you learn the stroke, Crosby and Patrick Larcom, head coach at Renegade Rowing and coach at CrossFit Boston, share the lowdown on the best ways to correct common newbie mistakes. Use these expert tips to confidently strap in and get your heart racing!

Mistake #1: Forgetting to check the damper setting.

Lots of newbies will sit down and not adjust the damper setting, the lever on the side of the air-resistant flywheel on a Concept II rower. If the lever is set to a higher setting, the rowing machine will feel more like a heavy rowboat and might exhaust your muscles before you’ve gotten a solid cardio workout in.

The fix: Practice your form before you set your sights high. “The damper setting is like gears on a bicycle,” says Larcom, noting that the higher the gear, the heavier the feel on the body. He recommends starting somewhere between a three and a five if you’re new to rowing because it’s most similar to the feel of being on water.

Mistake #2: Rowing with only your arms.

You’ve seen rowers with built upper bodies, so you’re ready to pull the handle with all your might, right? Wrong! Putting too much pressure on your arms, shoulders and back can cause serious injury to your body.

The fix: “Roughly 60 percent of your power should come from pushing with the legs, 20 percent from bracing the core and 20 percent from pulling with the arms,” says Crosby. It’s important to use the power of your legs for each stroke by pushing against the panel (foot stretcher) where your feet are strapped in.

Mistake #3: Mixing up the order of operations.

Firing the arms and legs at the same time might feel like the right thing to do when you sit down, but if you’re all systems go, you’ll put unnecessary strain on your upper body.

The fix: There’s a three-step process to the rowing stroke: Focus on pushing with the legs first, next pivoting backward at the hips so your shoulders pass your pelvis (you should be in a slight lay back) and then pulling the arms into your chest. A good target for your hands, according to Larcom, is the place on your chest “where you would bench press or the bottom of the sports bra,” below your ribs. Once your hands are pulled into your chest, reverse the order to go back to starting position, and repeat.

Mistake #4: Hunching your back during the stroke.

If you’ve got a bad habit of rounding your back when concentrating at a desk, odds are good that your body will naturally assume that same position when you sit down at a rower.

The fix: “You want to sit tall with a stacked posture,” says Larcom. He recommends focusing on “turning on” your abdominal muscles, or engaging your core, and relaxing your shoulders so they are pulled back and down. Your spine should always be in neutral.

Mistake #5: Banging your butt into your heels or rushing.

You’re in the zone, taking strokes as fast as possible towards your imaginary finish line. Problem is, your seat keeps slamming into the front of the rower and your body is jerking forward uncontrollably.

The fix: To regain control, pay attention to timing of your strokes. According to Crosby, the stroke’s ratio should be a 1:2 count, meaning that the body should expend lots of energy quickly at the drive, when the legs are pushing and arms are pulling, while the second half of the stroke should be more relaxed and controlled. Having a calm and collected recovery will prevent your seat from smashing frantically into the front of the rower.

Mistake #6: Shooting your butt out and having to jerk your upper body back.

If your legs are pushing quickly and causing your rear to shoot out ahead of the rest of you, your upper body will have to awkwardly catch up. Doing extra work to jerk your top half around will make your stroke less efficient, and can cause injury.

The fix: “Make sure your abs are turned on, so the hands and feet stay connected,” says Larcom, stressing that engaging the core is key to smoothly connecting the movements of the upper and lower body. For efficient rowing, you want to be able to stop at any point during the stroke and be in a “strong position,” meaning your entire body has a deliberate and controlled posture with muscles activated.
This article originally appeared on Life by DailyBurn.

The 20 Most Inspiring Health and Fitness Mantras

Thu, 26 Dec 2013 11:59:30 +0000

From inspiring slogans and manifestos to motivational ads and billboards, there’s no shortage of inspiration to keep health routines going strong. These powerful messages can help you stay on track to being your happiest, healthiest, and fittest yet.

1. Take the First Step

Photo: ACE Fitness

2. Be Bold

Photo: fitnessfactor.tumblr.com

3. Be Brave

Photo: fitbie.com

4. Be Above Average

Photo: ACE Fitness

5. Be Accountable

Photo: ajani.ca/blog

6. Take a Stand

Photo: eatnexercise.tumblr.com

7. Keep Moving Forward

8. Make Waves

Illustration: Lululemon Athletica

9. Think Positive

10. Forget Fear

Photo: travisholley.blogspot.com

See 10 more motivational mantras at Greatist
This article originally appeared on Greatist.com