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Ask The Master Motivator: How Can I Motivate My Significant Other To Work Out? Rowing machine workout CrossFit: try it now! CrossFit: try it now! Interval training Interval training Interval training Interval training Interval training Interval training
 

Ask The Master Motivator: How Can I Motivate My Significant Other To Work Out?

Vital StatsName: James GrageBodySpace: JamesGrageHeight: 5-foot-10Weight: 175 lbsOccupation: Co-Founder and Vice President of BPI Sports Q "How Can I Motivate My Significant Other To Work Out?" Just like bills and household chores, fitness can mark a tipping point for relationships. It’s a challenge that might be more common than you think: one person wants to get in shape, and the other isn’t as motivated. It’s a two-fold problem and a recipe for insecurity and jealousy.Your partner might be threatened by your newfound passion and wonder why you’re doing it or who you’re doing it for. You might feel like he or she is unintentionally sabotaging your fitness goals. If you’re steadfast with your goals and start to achieve some success, it can become frustrating when you don’t see your partner making the same effort. You feel like you are trying to improve yourself, look better, and live healthier, and your partner’s lack of passion might upset you.So what do you do if you can’t get your spouse onboard with your new fitness goals and lifestyle? Try some of these tactics to help motivate your partner to make healthier decisions so you can live your lives together as one happy, fit family. 1 DON’T PUT YOUR PARTNER ON THE DEFENSIVE If you want your significant other to be receptive to what you’re sharing, don’t make him or her feel ashamed about current lifestyle choices. That’s only going to spark resentment. You don’t want to bully your loved one into making a change, which often results in a negative outcome down the road. Always keep your eye on the prize, which is having a healthy and happy relationship."If you want your significant other to be receptive to what you're sharing, don't make him or her feel ashamed about current lifestyle choices." 2 EXPLAIN WHY YOU’RE MAKING A CHANGE If your spouse is reacting negatively to your new fit lifestyle, it might be because your loved one simply doesn’t understand why you’re doing it. The solution? Communicate. Have a caring, understanding conversation where you explain the importance of your goals. Explain that you’re doing it both for physical health and for a healthier self image. Let your significant other know that you want to be the best person you can be, and that you want to train often and eat smart so that you can be around longer. Your relationship deserves that.Get your partner involved by asking for help. Some people are more motivated by doing things for others than they are for themselves. In some cases, the desire to help you will be a strong enough motivator for your partner to get active, as well. 3 HELP FIND A MEANINGFUL GOAL Just because you’re focused on achieving your goals doesn’t mean your significant other is equally as amped. Don’t assume your partner is working from your timeline. Instead of expecting him or her to feed off your energy, help your partner create inner motivation by pinning down a goal that has personal meaning. This meaning is going to propel your loved one forward and stay on-track during hard times. It has to create that spark. If your loved one is still having trouble finding a sense of purpose, help him or her set a time-sensitive goal—whether that be looking great in a bikini for an upcoming trip or shaving 20 seconds off a mile time for an upcoming race. This creates a sense of urgency, which might just be the push that’s needed. 4 CREATE A FRAME OF REFERENCE Sometimes we don’t realize how much we’ve slid off course until someone mentions it. One of the most valuable things about a relationship is having someone who cares enough to be your mirror and be honest with you. The important thing is being honest in a non-judgmental and loving way. If your spouse knows you’re doing it out of love, and not just being hurtful, it’ll be easier for him or her to hear the truth.Find a subtle way to bring your partner’s current health issues to light. An old photo or video is a great way for your better half to see how far his or her fitness has fallen. Another helpful reference point is getting your bodyweight and body fat tested together. While it’s a great way to see where you are for your age, it’s also a great tool for setting goals and measuring progress. 5 MAKE IT FUN Remember that not everyone shares the same interests. Explore different exercise-related activities until your spouse finds one that he or she enjoys. Cater to your partner’s personality type. Someone who’s self-conscious might shy away from group classes, while someone who loves heights might take well to bouldering. Remember that you can’t transform fitness habits overnight. First, you have to build a foundation."Explore different exercise-related activities until your spouse finds one that he or she enjoys." 6 MAKE IT A “TOGETHER THING” It’s easy for your partner to feel like he or she has taken a backseat to your new fitness goals. That can lead to resentment. Instead of letting fitness tear you apart, allow it to bring you together. While you don’t have to spend every moment lifting together, take the opportunity to spend some time training side-by-side. Try hitting the stepmill at the same time, or joining each other on a nightly walk or post-dinner run. Having a common interest and common goal can bring a relationship even closer together. 7 HELP CREATE MOMENTUM Getting started is always the hardest part. Find a way to give your partner a supportive initial push without being too forceful. Help your loved one test out fun things while encouraging him or her to dismantle the excuse word “can’t.” If your partner used to like to ride mountain bikes, drop into a bike shop on a Saturday. If you’re with a guy or gal who likes MMA, get a punching bag or sign up for classes at a martial arts studio. If your partner is brand new to fitness, take him or her to the gym for the first time. All of these things are easy to do, but they’re also easily left on the backburner. Help make sure they become action, not inaction. 8 SET THE RIGHT REWARDS Remember to reward yourself when reaching milestones. The act of treating yourself is bigger than a new pair of jeans or concert tickets. Treating yourself creates a positive association with your goals, recharges your batteries, and makes you eager to achieve your next major triumph. Help your significant other create small “stepping stone” goals and a complementary reward system that reflects something your partner really wants to do."Help your significant other create small 'stepping stone' goals and a complementary reward system that reflects something your partner really wants to do." 9 LEAD BY EXAMPLE Sometimes the smallest things make the biggest difference. Just like having your spouse’s support makes it easier for you to stay on track, the same is true the other way around. Stay strong for both of you. If your partner sees you get lax with your training or cheat on your meals, it just makes it easier for him or her to fall off the wagon. In the beginning, you’re going to have to be strong enough for the both of you. 10 ALIGN VALUES If all other efforts fail, take the direct approach and have a serious conversation with your partner about health. Remember that, even though this is a more direct tactic, you want to approach it with love and understanding. If you go in guns blazing, it simply won’t work. You’re just going to make your partner put up defenses. Make the conversation about values, principles, and beliefs. If you’re working hard at getting in shape and being healthy, then chances are you value your health, respect your body, and believe it’s a reflection of who you are as a person. When the personal values in a relationship aren’t in alignment, it’s bound to cause conflict. Take the time to talk things out and come to a mutual understanding. Who knows, maybe next time you’ll be headed to the gym together, hand in hand.About The AuthorContributing WriterVIEW AUTHOR PAGECheck out these awesome articles by some of the best writers in the industry.View All Articles By This Author

Rowing machine workout

Rowing machine workout

Hands up if you find the rowing machine a little daunting? We don’t blame you. On a treadmill, you run. On an exercise bike, you cycle. Perfect rowing technique, however, can seem far less straightforward, which means many people are steering clear of this effective piece of gym kit – and missing out on its big-time benefits. But, master the moves for this machine and you can expect weight loss, better fitness and increased upper and lower-body strength – all without the harsh impact that some cardio exercise can have on joints. ‘Indoor rowing is a complete form of exercise,’ explains Olympic rowing coach and Concept2 fitness expert Terry O’Neill (concept2.co.uk). ‘Rowing is a combination of cardiovascular and strength conditioning, making it a great addition to any fitness regime or training programme – for people of all ages with a wide variety of goals.’ Whether you’re a beginner or an Olympian, there’s a way to make rowing a key player in your workouts.Full-body workoutOne of the main reasons that people opt for a workout on the rower to get their cardio fix is because – unlike the treadmill, stepper and stationary bike – it offers plenty of added value. Using correct technique harnesses the power of both the upper and lower body, so your bum, thighs and calves will get a real push as well as your arms and shoulders. Rowing also requires solid activation from your core and back to maintain good form (particularly in the upper back) with each and every stroke, which means that a good session on the rower can hit almost every muscle, offering total-body conditioning. Plus, the cardiovascular movement of rowing gives your heart and lungs a great workout, too. ‘Indoor rowing is great for toning up, as it involves more muscle groups over a wide range of movement, with little pressure on the joints,’ says Terry. ‘No matter why you choose to row, the rowing machine will offer just the right level of resistance for your goals, as well as an infinite variety of workouts.’Fuss-free intensityIf you think rowing is just for steady-state fitness, think again – the machine is great for both endurance and interval training. ‘Because the rowing machine activates a large muscle mass, it helps you achieve better cardio results in less time,’ Terry explains. ‘It can also provide excellent anaerobic workouts complementary to explosive power sport training. Plus, indoor rowing is a great endurance exercise that really helps to boost both your heart and lung functions.’If you’ve ever tried high-intensity interval sprints on the treadmill, you’ll know how annoying it is having to repeatedly press buttons while you’re trying to run to adjust the speed of the belt. One of the great things about the rowing machine is that – although the resistance can be tricky to adjust once you’ve got going – you can control the speed simply by increasing or decreasing your own work rate. So, while some people enjoy longer, steady-state sessions on the rower, those looking for a heart-pumping interval sessioncan get on with focusing on their technique, instead of pushing buttons.Of course, the crucial element here is technique – the better your form, the more efficient your workout. Use the steps below to perfect your stroke and practise rowing at a comfortable pace until you’re ready to up your speed. The rowing masterclassUse these simple step-by-step instructions to get to grips with perfect rowing technique. Remember to avoid letting your shoulders round or your lower back arch beyond its neutral position. Ready, set, row!• Keeping your legs straight, lean back slightly with the handle close to your body and your forearms parallel to the floor.• Extend your arms fully, rocking your body forward slightly and keeping your arms extended.• Slide your lower body forward from the hips until your knees are above your feet, keeping your arms extended.• Push down on your feet to drive your body back, straightening your legs and leaning your body back slightly as you do so.• Pull the handle back past your knees towards your body to return to the starting position. Repeat.

CrossFit: try it now!

Can an all-encompassing, time-saving, virtually free workout that can be done anywhere and at any time really exist? By our estimations CrossFit pretty much ticks all these boxes.   CrossFit was born in 2000, when American fitness expert Greg Glassman applied his work with police cadets to everyday fitness training. He realised the best way to get results was to combine elements of weight training with long and short periods of high-intensity aerobic efforts. There are now more than 3,400 dedicated CrossFit boxes (name given to these gyms) worldwide.What is CrossFit?Essentially, CrossFit is an intense strength and conditioning programme with cardio circuits thrown in. Reebok CrossFit trainer, Steve Bradshaw-Haydock believes CrossFit is the only workout you need because it covers cardio, combat, survival, resistance, plyometrics, bodyweight, and endurance exercises. One minute you’ll be doing heavy weight exercises and next you’ll be sprinting for 400m.Why should you do it?CrossFit has the ability to make you fitter and stronger, as well as boosting your endurance, stamina and speed. The high intensity of each exercise engages your fast twitch muscle fibres, increasing your muscle power and performance. Most CrossFitters do three consecutive days then have a rest day.Regardless of your fitness level, the CrossFit programme can be scaled to your ability. Motivation is one of the key elements of CrossFit. If you finish the WOD before the person next to you, you’re encouraged to rally round them as a team to motivate them through the workout. Plus, you’re encouraged to track your progress by noting down how long it takes to do a WOD or how many reps of an exercise you manage in the specific time, which is a great motivator.Get started…There are currently more than 70 CrossFit boxes across the UK. To find your nearest, visit map.crossfit.com. You can try the workout by logging on to crossfit.com where you’ll find every WOD for the past ten years.Try one - or all - of these CrossFit circuitsTime yourself doing the circuits and monitor your progress. Maintain correct form at all times- don’t let the intensity ruin your form.20 burpees15 reps/12 reps/ 9 reps of: Squats, Press-ups, Sit-upsFinish with another 20 burpeesRun 1 mile, Row 2K, Run 1 mileRun 800m50 back extensions50 sit-upsRepeat 3 times21 reps/ 15 reps/ 9 reps of: Plank walkouts, Press-ups, Sit-ups, SquatsDo 250m row between each roundFor more fitness tips subscribe to Health & Fitness magazine. We’ll give you 3 issues for £1!

CrossFit: try it now!

CrossFit: try it now!

Can an all-encompassing, time-saving, virtually free workout that can be done anywhere and at any time really exist? By our estimations CrossFit pretty much ticks all these boxes.   CrossFit was born in 2000, when American fitness expert Greg Glassman applied his work with police cadets to everyday fitness training. He realised the best way to get results was to combine elements of weight training with long and short periods of high-intensity aerobic efforts. There are now more than 3,400 dedicated CrossFit boxes (name given to these gyms) worldwide.What is CrossFit?Essentially, CrossFit is an intense strength and conditioning programme with cardio circuits thrown in. Reebok CrossFit trainer, Steve Bradshaw-Haydock believes CrossFit is the only workout you need because it covers cardio, combat, survival, resistance, plyometrics, bodyweight, and endurance exercises. One minute you’ll be doing heavy weight exercises and next you’ll be sprinting for 400m.Why should you do it?CrossFit has the ability to make you fitter and stronger, as well as boosting your endurance, stamina and speed. The high intensity of each exercise engages your fast twitch muscle fibres, increasing your muscle power and performance. Most CrossFitters do three consecutive days then have a rest day.Regardless of your fitness level, the CrossFit programme can be scaled to your ability. Motivation is one of the key elements of CrossFit. If you finish the WOD before the person next to you, you’re encouraged to rally round them as a team to motivate them through the workout. Plus, you’re encouraged to track your progress by noting down how long it takes to do a WOD or how many reps of an exercise you manage in the specific time, which is a great motivator.Get started…There are currently more than 70 CrossFit boxes across the UK. To find your nearest, visit map.crossfit.com. You can try the workout by logging on to crossfit.com where you’ll find every WOD for the past ten years.Try one - or all - of these CrossFit circuitsTime yourself doing the circuits and monitor your progress. Maintain correct form at all times- don’t let the intensity ruin your form.20 burpees15 reps/12 reps/ 9 reps of: Squats, Press-ups, Sit-upsFinish with another 20 burpeesRun 1 mile, Row 2K, Run 1 mileRun 800m50 back extensions50 sit-upsRepeat 3 times21 reps/ 15 reps/ 9 reps of: Plank walkouts, Press-ups, Sit-ups, SquatsDo 250m row between each roundFor more fitness tips subscribe to Health & Fitness magazine. We’ll give you 3 issues for £1!

Interval training

Interval training

You've heard about the endless benefits of interval training, and they can be achieved almost anywhere, any time. But if pounding away on a treadmill in order to get your high-intensity interval fix just doesn't appeal, then why not take yourself to a high-energy, enthusiastic class? Hiitgirl is an all-female class that lasts only half an hour, but is enough to get your sweat pouring, heart pumping and muscle fibres firing.What is it? Hiitgirl is a haven for women who like to work hard, tough it out and get the benefits of exercise without leaving glamour at the door. At its core is ‘high-intensity interval training’ (hence ‘hiit’girl), but the exact format varies from class to class to keep participants interested and their bodies guessing.What are the benefits? High-intensity interval training raises your heart rate, improving cardio fitness. The high reps enhance muscular endurance and the nonstop work does wonders for weight loss.Our class was divided into ‘muscle moves’ (strength) and ‘meta moves’ (metabolism). For the first half, we performed moves like jumping squats, press-ups and lunges for 40 seconds at a time – going hell for leather – with 20 seconds’ rest between each set.The second half adopted a Tabata-style format for 10 minutes (20 seconds’ work, 10 seconds’ rest, repeat), performing moves like mountain climbers, crunches and burpees. An Ugi ball added a further challenge to the moves that test resistance and stability.The class only lasts 30 minutes but you’re encouraged to work hard throughout. At the end – when we were dripping with sweat and burning – we performed seated and standing sprints on a Schwinn Airdyne, which is like a stationary bike mixed with a cross-trainer. Our upper and lower bodies were forced to work together for an all-over workout.How hard is it? The super-short bursts of intense, hard work make the time fly by, while the swanky setting and community focus distract you from the sweaty graft! Intense but not intimidating, Hiitgirl is suitable for beginners and the advanced alike.Where is it? London and Harrogate. Visit hiitgirl.com.How much is it? From £72 for four anytime sessions or £99 per month for unlimited classes (off-peak).Do It Yourself The studio setting of Hiitgirl is part of what makes the experience unique – the attention to detail with glam décor creates a great vibe. However, if you’re not near Harrogate or London, there is a ‘Fit in 5’ challenge on the website hiitgirl.com. The videos guide you through a speedy, yet effective, workout wherever you are.

Interval training

Interval training

You've heard about the endless benefits of interval training, and they can be achieved almost anywhere, any time. But if pounding away on a treadmill in order to get your high-intensity interval fix just doesn't appeal, then why not take yourself to a high-energy, enthusiastic class? Hiitgirl is an all-female class that lasts only half an hour, but is enough to get your sweat pouring, heart pumping and muscle fibres firing.What is it? Hiitgirl is a haven for women who like to work hard, tough it out and get the benefits of exercise without leaving glamour at the door. At its core is ‘high-intensity interval training’ (hence ‘hiit’girl), but the exact format varies from class to class to keep participants interested and their bodies guessing.What are the benefits? High-intensity interval training raises your heart rate, improving cardio fitness. The high reps enhance muscular endurance and the nonstop work does wonders for weight loss.Our class was divided into ‘muscle moves’ (strength) and ‘meta moves’ (metabolism). For the first half, we performed moves like jumping squats, press-ups and lunges for 40 seconds at a time – going hell for leather – with 20 seconds’ rest between each set.The second half adopted a Tabata-style format for 10 minutes (20 seconds’ work, 10 seconds’ rest, repeat), performing moves like mountain climbers, crunches and burpees. An Ugi ball added a further challenge to the moves that test resistance and stability.The class only lasts 30 minutes but you’re encouraged to work hard throughout. At the end – when we were dripping with sweat and burning – we performed seated and standing sprints on a Schwinn Airdyne, which is like a stationary bike mixed with a cross-trainer. Our upper and lower bodies were forced to work together for an all-over workout.How hard is it? The super-short bursts of intense, hard work make the time fly by, while the swanky setting and community focus distract you from the sweaty graft! Intense but not intimidating, Hiitgirl is suitable for beginners and the advanced alike.Where is it? London and Harrogate. Visit hiitgirl.com.How much is it? From £72 for four anytime sessions or £99 per month for unlimited classes (off-peak).Do It Yourself The studio setting of Hiitgirl is part of what makes the experience unique – the attention to detail with glam décor creates a great vibe. However, if you’re not near Harrogate or London, there is a ‘Fit in 5’ challenge on the website hiitgirl.com. The videos guide you through a speedy, yet effective, workout wherever you are.

Interval training

Interval training

You've heard about the endless benefits of interval training, and they can be achieved almost anywhere, any time. But if pounding away on a treadmill in order to get your high-intensity interval fix just doesn't appeal, then why not take yourself to a high-energy, enthusiastic class? Hiitgirl is an all-female class that lasts only half an hour, but is enough to get your sweat pouring, heart pumping and muscle fibres firing.What is it? Hiitgirl is a haven for women who like to work hard, tough it out and get the benefits of exercise without leaving glamour at the door. At its core is ‘high-intensity interval training’ (hence ‘hiit’girl), but the exact format varies from class to class to keep participants interested and their bodies guessing.What are the benefits? High-intensity interval training raises your heart rate, improving cardio fitness. The high reps enhance muscular endurance and the nonstop work does wonders for weight loss.Our class was divided into ‘muscle moves’ (strength) and ‘meta moves’ (metabolism). For the first half, we performed moves like jumping squats, press-ups and lunges for 40 seconds at a time – going hell for leather – with 20 seconds’ rest between each set.The second half adopted a Tabata-style format for 10 minutes (20 seconds’ work, 10 seconds’ rest, repeat), performing moves like mountain climbers, crunches and burpees. An Ugi ball added a further challenge to the moves that test resistance and stability.The class only lasts 30 minutes but you’re encouraged to work hard throughout. At the end – when we were dripping with sweat and burning – we performed seated and standing sprints on a Schwinn Airdyne, which is like a stationary bike mixed with a cross-trainer. Our upper and lower bodies were forced to work together for an all-over workout.How hard is it? The super-short bursts of intense, hard work make the time fly by, while the swanky setting and community focus distract you from the sweaty graft! Intense but not intimidating, Hiitgirl is suitable for beginners and the advanced alike.Where is it? London and Harrogate. Visit hiitgirl.com.How much is it? From £72 for four anytime sessions or £99 per month for unlimited classes (off-peak).Do It Yourself The studio setting of Hiitgirl is part of what makes the experience unique – the attention to detail with glam décor creates a great vibe. However, if you’re not near Harrogate or London, there is a ‘Fit in 5’ challenge on the website hiitgirl.com. The videos guide you through a speedy, yet effective, workout wherever you are.

Interval training

Interval training

You've heard about the endless benefits of interval training, and they can be achieved almost anywhere, any time. But if pounding away on a treadmill in order to get your high-intensity interval fix just doesn't appeal, then why not take yourself to a high-energy, enthusiastic class? Hiitgirl is an all-female class that lasts only half an hour, but is enough to get your sweat pouring, heart pumping and muscle fibres firing.What is it? Hiitgirl is a haven for women who like to work hard, tough it out and get the benefits of exercise without leaving glamour at the door. At its core is ‘high-intensity interval training’ (hence ‘hiit’girl), but the exact format varies from class to class to keep participants interested and their bodies guessing.What are the benefits? High-intensity interval training raises your heart rate, improving cardio fitness. The high reps enhance muscular endurance and the nonstop work does wonders for weight loss.Our class was divided into ‘muscle moves’ (strength) and ‘meta moves’ (metabolism). For the first half, we performed moves like jumping squats, press-ups and lunges for 40 seconds at a time – going hell for leather – with 20 seconds’ rest between each set.The second half adopted a Tabata-style format for 10 minutes (20 seconds’ work, 10 seconds’ rest, repeat), performing moves like mountain climbers, crunches and burpees. An Ugi ball added a further challenge to the moves that test resistance and stability.The class only lasts 30 minutes but you’re encouraged to work hard throughout. At the end – when we were dripping with sweat and burning – we performed seated and standing sprints on a Schwinn Airdyne, which is like a stationary bike mixed with a cross-trainer. Our upper and lower bodies were forced to work together for an all-over workout.How hard is it? The super-short bursts of intense, hard work make the time fly by, while the swanky setting and community focus distract you from the sweaty graft! Intense but not intimidating, Hiitgirl is suitable for beginners and the advanced alike.Where is it? London and Harrogate. Visit hiitgirl.com.How much is it? From £72 for four anytime sessions or £99 per month for unlimited classes (off-peak).Do It Yourself The studio setting of Hiitgirl is part of what makes the experience unique – the attention to detail with glam décor creates a great vibe. However, if you’re not near Harrogate or London, there is a ‘Fit in 5’ challenge on the website hiitgirl.com. The videos guide you through a speedy, yet effective, workout wherever you are.

Interval training

Interval training

You've heard about the endless benefits of interval training, and they can be achieved almost anywhere, any time. But if pounding away on a treadmill in order to get your high-intensity interval fix just doesn't appeal, then why not take yourself to a high-energy, enthusiastic class? Hiitgirl is an all-female class that lasts only half an hour, but is enough to get your sweat pouring, heart pumping and muscle fibres firing.What is it? Hiitgirl is a haven for women who like to work hard, tough it out and get the benefits of exercise without leaving glamour at the door. At its core is ‘high-intensity interval training’ (hence ‘hiit’girl), but the exact format varies from class to class to keep participants interested and their bodies guessing.What are the benefits? High-intensity interval training raises your heart rate, improving cardio fitness. The high reps enhance muscular endurance and the nonstop work does wonders for weight loss.Our class was divided into ‘muscle moves’ (strength) and ‘meta moves’ (metabolism). For the first half, we performed moves like jumping squats, press-ups and lunges for 40 seconds at a time – going hell for leather – with 20 seconds’ rest between each set.The second half adopted a Tabata-style format for 10 minutes (20 seconds’ work, 10 seconds’ rest, repeat), performing moves like mountain climbers, crunches and burpees. An Ugi ball added a further challenge to the moves that test resistance and stability.The class only lasts 30 minutes but you’re encouraged to work hard throughout. At the end – when we were dripping with sweat and burning – we performed seated and standing sprints on a Schwinn Airdyne, which is like a stationary bike mixed with a cross-trainer. Our upper and lower bodies were forced to work together for an all-over workout.How hard is it? The super-short bursts of intense, hard work make the time fly by, while the swanky setting and community focus distract you from the sweaty graft! Intense but not intimidating, Hiitgirl is suitable for beginners and the advanced alike.Where is it? London and Harrogate. Visit hiitgirl.com.How much is it? From £72 for four anytime sessions or £99 per month for unlimited classes (off-peak).Do It Yourself The studio setting of Hiitgirl is part of what makes the experience unique – the attention to detail with glam décor creates a great vibe. However, if you’re not near Harrogate or London, there is a ‘Fit in 5’ challenge on the website hiitgirl.com. The videos guide you through a speedy, yet effective, workout wherever you are.

Interval training

Interval training

You've heard about the endless benefits of interval training, and they can be achieved almost anywhere, any time. But if pounding away on a treadmill in order to get your high-intensity interval fix just doesn't appeal, then why not take yourself to a high-energy, enthusiastic class? Hiitgirl is an all-female class that lasts only half an hour, but is enough to get your sweat pouring, heart pumping and muscle fibres firing.What is it? Hiitgirl is a haven for women who like to work hard, tough it out and get the benefits of exercise without leaving glamour at the door. At its core is ‘high-intensity interval training’ (hence ‘hiit’girl), but the exact format varies from class to class to keep participants interested and their bodies guessing.What are the benefits? High-intensity interval training raises your heart rate, improving cardio fitness. The high reps enhance muscular endurance and the nonstop work does wonders for weight loss.Our class was divided into ‘muscle moves’ (strength) and ‘meta moves’ (metabolism). For the first half, we performed moves like jumping squats, press-ups and lunges for 40 seconds at a time – going hell for leather – with 20 seconds’ rest between each set.The second half adopted a Tabata-style format for 10 minutes (20 seconds’ work, 10 seconds’ rest, repeat), performing moves like mountain climbers, crunches and burpees. An Ugi ball added a further challenge to the moves that test resistance and stability.The class only lasts 30 minutes but you’re encouraged to work hard throughout. At the end – when we were dripping with sweat and burning – we performed seated and standing sprints on a Schwinn Airdyne, which is like a stationary bike mixed with a cross-trainer. Our upper and lower bodies were forced to work together for an all-over workout.How hard is it? The super-short bursts of intense, hard work make the time fly by, while the swanky setting and community focus distract you from the sweaty graft! Intense but not intimidating, Hiitgirl is suitable for beginners and the advanced alike.Where is it? London and Harrogate. Visit hiitgirl.com.How much is it? From £72 for four anytime sessions or £99 per month for unlimited classes (off-peak).Do It Yourself The studio setting of Hiitgirl is part of what makes the experience unique – the attention to detail with glam décor creates a great vibe. However, if you’re not near Harrogate or London, there is a ‘Fit in 5’ challenge on the website hiitgirl.com. The videos guide you through a speedy, yet effective, workout wherever you are.

The World Spewed More Carbon Pollution Into The Air Last Year Than Ever Before

The World Spewed More Carbon Pollution Into The Air Last Year Than Ever Before

21 September 2014

WASHINGTON (AP) — Spurred chiefly by China, the United States and India, the world spewed far more carbon pollution into the air last year than ever before, scientists announced Sunday as world leaders gather to discuss how to reduce heat-trapping gases.The world pumped an estimated 39.8 billion tons (36.1 billion metric tons) of carbon dioxide into the air last year by burning coal, oil and gas. That is 778 million tons (706 metric tons) or 2.3 percent more than the previous year."It's in the wrong direction," said Glen Peters, a Norwegian scientist who was part of the Global Carbon Project international team that tracks and calculates global emissions every year.Their results were published Sunday in three articles in the peer-reviewed journals Nature Geoscience and Nature Climate Change.The team projects that emissions of carbon dioxide, the main heat-trapping gas from human activity, are increasing by 2.5 percent this year.The scientists forecast that emissions will continue to increase, adding that the world in about 30 years will warm by about 2 degrees Fahrenheit (1.1 degrees Celsius) from now. In 2009, world leaders called that level dangerous and pledged not to reach it."Time is running short," said Pierre Friedlingstein of the University of Exeter in England, one of the studies' lead authors. "The more we do nothing, the more likely we are to be hitting this wall in 2040-something."Chris Field, a Carnegie Institution ecologist who heads a U.N. panel on global warming, called the studies "a stark and sobering picture of the steps we need to take to address the challenge of climate change."More than 100 world leaders will meet Tuesday at the U.N. Climate Summit to discuss how to reverse the emissions trend.The world's three biggest carbon polluting nations — China, the U.S. and India — all saw their emissions jump. No other country came close in additional emissions.Indian emissions grew by 5.1 percent, Chinese emissions by 4.2 percent and the U.S. emissions by 2.9 percent, when the extra leap day in 2012 is accounted for.China, the No. 1 carbon polluter, also had more than half the world's increases over 2012. China's increases are slowing because the Chinese economy isn't growing as fast as it had been, Peters said.The U.S. had reduced its carbon emissions in four of the five previous years. Peters said it rose last year because of a recovering economy and more coal power.Only two dozen of the about 200 countries cut their carbon emissions last year, led by mostly European countries. Spain had the biggest decrease.The world emissions averaged to 6.3 million pounds (2.9 million kilograms) of carbon dioxide put in the air every second.___Online:Nature Geoscience: http://www.nature.com/ngeoGlobal Carbon Project: http://www.globalcarbonproject.org/carbonbudget/___Seth Borenstein can be followed at http://twitter.com/borenbears

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Colin Farrell Officially Joins On For ‘True Detective’ Season 2

Colin Farrell Officially Joins On For ‘True Detective’ Season 2

21 September 2014

Well, Internet, we officially have one half of #TrueDetectiveSeason2. Colin Farrell has confirmed his role in the show in an interview with The Sunday World.“I know it will be eight episodes and take around four or five months to shoot," he said, "I know very little about it, but we’re shooting in the environs of Los Angeles which is great. It means I get to stay at home and see the kids.”Apparently, the rest of the cast is still being locked down / subject to the rumor mill. Elisabeth Moss, Rachel McAdams and Jessica Biel are among the many names that have "reportedly" been tossed around. However, we can now confirm that Mary-Kate and Ashley Olsen will not be involved.[h/t Uproxx]

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Arcade Fire, Bon Iver, Strokes Form Supergroup, Perform ‘Seven Nation Army’ And ‘In The Air Tonight’

Arcade Fire, Bon Iver, Strokes Form Supergroup, Perform ‘Seven Nation Army’ And ‘In The Air Tonight’

21 September 2014

Win and Will Butler of Arcade Fire had something special planned for the halftime performance at their Pop Vs. Jock annual charity basketball game held during the Pop Montréal festival on Saturday. Recruiting Bon Iver's Justin Vernon, the Strokes' Nikolai Fraiture and Régine Chassagne, they formed the Pop All Star Band for one night only. They performed covers of songs such as The White Stripe's "Seven Nation Army" and Phil Collins' "In The Air Tonight," amongst performances and DJing by Chassagne, Kid Koala and A-Trak. Watch the videos of the Pop All Star Band below because it will never happen again.

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People’s Climate March To Draw Thousands To Streets Of New York City (WATCH LIVE)

People’s Climate March To Draw Thousands To Streets Of New York City (WATCH LIVE)

21 September 2014

More than 100,000 people are expected to take to the streets in New York City today for the long-awaited People's Climate March. But if you're not in the big apple and your city doesn't have a march of it's own (which it may very well have), Democracy Now!'s Amy Goodman will be interviewing attendees and organizers live from Columbus Circle throughout the rally.Take a look at the live video feed above, which will run from 10:30 a.m. to 1:30 p.m. Eastern, and follow along on Twitter using the handles @HuffPostGreen and @DemocracyNow.

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10 Gorgeous Quotes From Banned Books (IMAGES)

21 September 2014

When banned books come to mind, it's easy to imagine bonfires full of burning pages. Banned books would seem to be the stuff of darker days and drearier times -- but banned books are not a thing of the past.In schools and counties around the United States, some of our most beloved books continue to be pulled from the shelves. This week the American Library Association draws attention to the threatened and endangered with their annual Banned Books Week.We scoured some of our favorite banned books and pulled out some of their most powerful quotes. Take a look and see what you would have missed if these books were banned in your community.(Original Image Credit: Arthur Castillon/500px)(Original Image Credit: Alexandru Crisan/500px)(Original Image Credit: Carina Kolodny)(Original Image Credit: Sopesal Trove/500px)(Original Image Credit: Gerardo Montemayor/500px)(Original Image Credit: Magdalena Roeseler/500px)(Original Image Credit: Pablo Garcia/500px)(Original Image Credit: Fesus Robert/Getty Images)(Original Image Credit: Getty Images)(Original Image Credit: Wilson Lee/Getty Images)

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Climate March Expected To Draw Thousands

21 September 2014

NEW YORK, Sept 21 (Reuters) - World leaders including U.N. Secretary-General Ban Ki-moon were set to join farmers, fishermen, children and others in a massive demonstration on Sunday to demand action on climate change.Organizers are expecting 100,000 to join the People's Climate March in midtown Manhattan ahead of this week's U.N. General Assembly, which brings together 120 world leaders to discuss reducing carbon emissions that threaten the environment.The gathering will include celebrities such as musician Sting, scientists in lab coats, labor groups, 20 marching bands and floats powered by biodiesel vehicles or pulled by hand, said Jamie Henn, spokesman for 350.org, which organized the event with more than a dozen other environmental, labor and social justice groups."You can't fight climate change sitting on your couch and holding your breath," Henn said.Participants from as far away as Kansas and Texas were headed to New York on 500 buses, he said."This is the best gallon of gasoline that anyone is going to spend. It's a hypocrisy we have to embrace," said Henn, who lamented a lack of more environmentally friendly electric buses.Organizers said the massive mobilization is aimed at transforming climate change "from an environmental concern to an 'everybody issue.'"The United Nations on Tuesday is set to host a climate summit where world leaders will continue talks toward a pact 200 nations are working on that would rein in the rising greenhouse gas emissions. Negotiators aim to complete that deal in late 2015.The New York rally is part of a global protest that includes events in 161 countries including Afghanistan, Bulgaria and Italy. It will starts in Central Park, where organizers will "sound the climate alarm" with churches ringing bells, synagogues blowing shofars and marchers playing drums, trumpets and vuvezelas.The march is aimed at demanding changes that will lead to a world economy run entirely on clean energy, organizers said in a statement, noting "95 percent of Norway and Uruguay's energy is clear so it's possible."The 2-mile (3.2-km) route sanctioned by the New York Police Department winds past Times Square, where dozens of giant billboards flash even at midday and attempts at eco-friendly signs - lit by wind power - have been spotty. Organizers bill the event as the largest gathering focused on climate change since 2009, when tens of thousands of people gathered in Copenhagen in a sometime raucous demonstration that resulted in the detention of 2,000 protesters. (Additional reporting by Louis Charbonneau at the United Nations; Editing by Scott Malone and Bill Trott) live blogOldestNewestShare +Today 9:45 AM EDTAl Gore Heading To Climate MarchShare this:tumblrShare +Today 9:04 AM EDT'Largest Climate March In History'Share this:tumblr

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As If You Needed Another Reason To Visit Iceland Now, Check Out This Above Ground Tectonic Plate

21 September 2014

Tectonic plates is one of those pesky vocabulary terms that slides everyone back to their eighth grade science class.Most tectonic plate boundaries are underwater, but there's one special place in Iceland where you can actually see two different tectonic plates from the Mid-Atlantic Ridge above ground.The North American and Eurasian tectonic plates meet in Thingvellir, where they're visible to visitors walking through the Thingvellir National Park. You might recognize it from Season 4 of "Game of Thrones".The exact meeting place is part of The Golden Circle, a popular tourist route for visitors who want to see the plates and the national park where Iceland's first parliament used to meet.Visitors can also scuba dive or snorkel in the crack between the plates, called Silfra.There, you can touch both plates at the same time and see some of the clearest water on earth.Need another reason to book a trip here soon? It's about that time of year to see the Northern Lights.

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10 Smart Ways To Get A Free Upgrade On Any Trip

10 Smart Ways To Get A Free Upgrade On Any Trip

21 September 2014

After a long day of travel woes, nothing calms and excites the soul like a free upgrade.And whether on a flight or at your hotel, there are smart ways to secure a free upgrade beyond the typical "it's my anniversary" ploy. So we turned to air travel expert George Hobica of Airfarewatchdog and other HuffPost bloggers for some tips.Get a little savvy, and...Use your miles for an upgrade.Remember that airline miles aren't just for booking flights -- on many airlines, they can be used to upgrade an existing ticket as well. It's best to check online for available upgrades three or four days before your flight, says Hobica. Calling the airline to ask in realtime helps, too.Book with a site that monitors price dips.Websites like tingo.com will "monitor your hotel reservation, and if a better room becomes available at the same price, they will alert you and offer to upgrade you," says Hobica. THAT'S a sweet deal.Check in late at your hotel.Later in the day, hotels usually have a better idea of precisely which rooms are booked for the night. That means they'll be in a better position to dish out an upgrade if you ask for one.Volunteer to swap flights before they call volunteers.When flights are overbooked, airlines will sometimes offer vouchers to passengers who volunteer to switch to a later flight. The value of these vouchers will often rise as the need for volunteers becomes more desperate. However, it may be most lucrative to approach the gate agent before this whole process starts and tell them you'd be happy to volunteer in exchange for the best voucher deal of the day.Just ASK.Whether at an airline or hotel check-in, the boldness of simply asking for an upgrade can pay off. If there's a last-minute suite or first-class seat, there's no reason it can't be yours.Be really nice.When you do approach the airline desk or hotel check-in to ask for an upgrade, being nice dramatically increases your chances of getting an offer. According to Hobica, the logic is simple: "Most people are NOT really nice at check in... Try being nice, and ask. If the hotel isn’t full, they may give you a better room. I do this all the time."Dress really nicely.Likewise, looking the part of an upgraded client can earn you the status of an upgraded client. When airlines have a last-minute spot in first class, Hobica says, "Who do you think they'll upgrade? The slob, or the guy in the suit?"Become a frequent flier (or a frequent hotel stay-er).Many times, an airline will offer available upgrades to members of its elite program before it offers them to other passengers. Stay in the same hotel chain frequently to reap the perks (not just upgraded rooms, but manicures and late checkout, too!) that come with being a loyal guest.Tip, just a little.So it's not really a "free" upgrade if you offer a tip, but just a little bit of cash can go a long way. That's because it's not about the money -- it's about the gesture. "Tipping is kindness," explains hotel veteran Jacob Tomsky. "It's hard to express kindness in today's lightning-fast world."Celebrate an "un-special" occasion.When desk agents hear about birthdays and anniversaries all the time, you can imagine they don't find them very "special" or worthy of an upgrade anymore, explains Tomsky. He says he would most likely dole out an upgrade to a guest who is "celebrating" a divorce... do with that information what you will.

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Leave It To A Delightful Illustrator To Show Us The Most Charming Way To Travel

Leave It To A Delightful Illustrator To Show Us The Most Charming Way To Travel

21 September 2014

If you're a good traveler, you arrive at your destination with the best camera -- or camera app -- around. If you're a great traveler, you draw it.That's what Rachel Ryle, an award-winning illustrator based in Boulder, Colo., did when she embarked on an end-of-summer trip across the Atlantic for a friend's wedding. She packed her colored pencils and headed to five spots, including London, Paris, Iceland, Italy and Germany. She took day trips to Switzerland and the French wine region, too. As a way to remember each spot on her travels, she created her own "postcards" that captured something iconic about her location."I picked each spot by drawing a moment or view that I wanted to remember, but that would also be recognizable to those who I shared it with," Ryle told HuffPost Travel via email. "It forced me to sit down and fully be present in the moment. Often when we travel we don't take time to sit down and soak it all in. That was my main motivation, and I couldn't be happier that I packed my color pencils and made these memories. I also wanted to highlight each region by creating an animation that would share a part of my experiences along the way!" she added.Her favorite spots are highlighted in the Instagram shots below. Here, from start to finish, is her journey as told through photos and sketches in her words."'Come Fly With Me' was the first animation announcing my travels.""First stop, Iceland! My colored pencils couldn't resist capturing this view of the Öxarárfoss waterfall outside of Reykjavik. I seriously made the right decision to visit here on my way to Europe. It's simply stunning!""My view of the Tower Bridge, London. I picked this spot to draw and then got caught in a crazy downpour rain! I waited for about another hour until the clouds provided me with a dry moment to take this shot. For me it was worth the wait!""I couldn't leave London without enjoying a proper tea time with you. Cheers to all who are watching!""Ciao from Italy! I am fully enjoying this part of my holiday in the small town of Taormina on the island of Sicily. This drawing is of the Piazza del Duomo along Corso Umberto.""During my stay in Italy I have enjoyed numerous servings of coffee a day. Here is a little tribute to the land of love & to the love of coffee!""I came across this cluster of colorful buildings in the small town of Esslingen, Germany and immediately started drawing it.""Cheers! Here's a tribute to Germany, their beer & delicious pretzels.""The city of lights, love... and crazy traffic that nearly ran me over! Today I almost sacrificed my life by squatting in the middle of a busy street to get this photo. It had to be done. As any Instagrammer would say, c'est la vie! It was worth the risk.""This tasty animation was inspired by the little delicious French treats that I have been eating every day while in Paris. I figured I should share. Bon appétit!"Check out Ryle's full Instagram account here.

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How To Pick A Lifestyle Consistent With Your Passion

21 September 2014

Too many people, young and older, let their career and their lifestyle happen to them, rather than proactively making things happen based on their personal passions, skills, and interests. Others make decisions based on someone else's interests, such as the father who wants his son to take over the family business, or dreams openly of having a doctor in the family. Neither of these approaches is likely to lead to a satisfying career or personal happiness for you.These days, with the instant access to information and experts in every field around the world, and the wealth of personal assessment tools available on the Internet, there is no excuse for not exploring and evaluating the alternatives before you make a step forward. I just finished reading another recently updated resource "Promote Yourself. The New Rules For Career Success" by Dan Schawbel, managing partner of Millennial Branding, a Gen Y research and consulting firm.Among other things, he outlines some of the popular assessment tools that I also often recommend as a mentor to entrepreneurs, including the following:MBTI (Myers-Briggs Type Indicator). Myers Briggs is one of the most widely used and recognized career assessments in existence, and does an excellent job of identifying your personality type so you can connect it to the right career and lifestyle. It can also help you better relate to others and become more self-aware. Gallup's Clifton Strength Finder. The focus of this tool is to help you discover your top five strengths and learn how you can use them to excel and perform at a higher level. The creator, Dr. Donald O. Clifton, is widely recognized as the Father of Strengths-Based Psychology, and has helped millions of people around the world discover their strengths. Marcus Buckingham StandOut Assessment. This one builds on the positive premise that the most effective method for improving people is to build on their strengths, rather than correcting their weaknesses. It's the one to use if you have tried other assessments that claim to tell you who you are, but don't tell you what you can do with that information. Career Key. This one helps you identify careers and even college majors that match your set of interests, traits, skills, and abilities. It was developed by Lawrence K. Jones, a professor Emeritus in the College of Education at North Carolina State University, who specializes in the areas of school counseling and career counseling and development. MAPP™ Career Assessment. The MAPP career assessment is perfect for students, graduates and working adults. You'll get a wealth of information to help find the right career that matches your unique assessment profile. The MAPP career test was one of the first comprehensive career tests online for consumers, with over 7 million customers. Leadership Motivation Assessment. This one tells you how motivated you are to be a leader. After all, it takes hard work to become an effective business leader; and if you are not prepared to put this work in, or if, deep down, you're not sure whether you want to lead or not, you'll struggle to lead people effectively, and not be happy doing it as well. If after taking one or more of these, you are still stuck on what domain you fit best into, whether you should be an entrepreneur, and how to get started, the following questions should help get those introspective juices flowing into action:When have you been the most committed and passionate toward something in your life? What talents do you use the most and what are your strengths? Which roles and activities did you like and dislike in the past? What aspect of those roles did you like the most and least? After you get your own thoughts and assessment results together, it helps to get some feedback from people you respect, including parents, industry experts, and mentors. An outside perspective can be incredibly valuable as well, and help you narrow down what may seem like a long list, and relate that to the real world. Something you feel passionate about that doesn't put food on the table, for example, may not be sustainable.But the time to start is now. The most important point is to plot your own path, rather than be a victim of unpredictable circumstances and someone else's whims. Don't let other people be winners at your expense.

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