Saturday, December 2, 2023
Home Blog

When was running invented? A deep dive.

0
Athletic woman in tight black running pants and an orange-salmon colored sports bra stretches her hamstrings before a running fitness activity on a wooden pier.
An athletic woman stretches her hips and thighs before running

Running is a fundamental human activity that has been around since ancient times. The origins of running are difficult to pinpoint. It’s believed that our ancestors began running to be more effective at hunting. Over time, running evolved into a form of exercise, sport, and competition.

Ancient History of Running

Running was a part of daily life in ancient cultures such as Greece and Rome. Ancient Greeks considered running an important part of physical education. The original Olympic Games in 776 BC included running! That event was a foot race, which was approximately 200 meters long. The Greeks also held other running events. The stadion and diaulos, which were one and two lengths of the stadium track.

Ancient Romans were also known for their love of running. They held running races as part of their festivals and celebrations. Rome even built running tracks, called “circuses.” The used those tracks for racing and other athletic competitions.


Check out our story on who invented walking


Fit athletic woman in tight black running pants and a fitted white shirt completes hip and thigh stretches and lunges with the backdrop of a green grass field and an urban modern city.
A fit woman in tight athletic pants stretches before going for a run.

Running in Modern Times

Running as a sport began to gain popularity in the late 19th and early 20th centuries. Greece held the first modern marathon at the 1896 Olympic Games. Greek runner Spyridon Louis won the race. The concept of a 26.2-mile marathon distance is from on the distance from the ancient Greek city of Marathon to Athens. Inspiration came from a run by the ancient messenger Pheidippides.

In the early 20th century, road racing became popular. Today, the he Boston Marathon is one of the most famous marathons in the world. It was first run in 1897 and has been held every year since, except for a few years during World War I and World War II.

Running as a form of exercise and recreation became popular in the 1960s and 1970s. The book “Jogging” by Bill Bowerman and W.E. Harris published in 1967. It helped popularize running as a form of exercise. Running clubs and groups began to form, and races of various distances became more common.

Today, running is one of the most popular sports and forms of exercise in the world. There are thousands of races held each year, from local 5Ks to international marathons. Running is also intertwined with charity. It’s become a popular way to raise money, with many races held to benefit various causes.

Legacy of Running

Running has had a profound impact on human history and culture, from hunting to transportation, sport, and exercise. It’s also used in religious and cultural traditions

Running has had a significant impact on science and medicine. Studies show that running can improve cardiovascular health. It also reduces the risk of chronic diseases such as diabetes and obesity. Other studies show it improves mental health. Rehabilitation programs frequently use running for people recovering from injuries or illnesses.

Running has had a significant social impact on society, both in the past and present. Here are a few ways in which running has made a difference:

Breaking down barriers

Running has been a vehicle for breaking down barriers of gender, race, and class. In the 1960s and 1970s, female runners fought for the right to compete in races and events previously reserved for men. Today, there are more opportunities for women to participate in running, with events such as the Women’s Running Race Series and Girls on the Run. Similarly, running has become an activity that is accessible to people of all backgrounds and abilities, regardless of socioeconomic status.

Building community

Running has a unique ability to bring people together and create a sense of community. Whether it’s joining a local running club or participating in a charity race, running provides an opportunity to connect with others who share a passion for the sport. This sense of community can be especially important for people who may feel isolated or disconnected from others.

Promoting health and wellness

Running has many physical and mental health benefits, and has been shown to improve cardiovascular health, strengthen muscles and bones, and help with weight management. In addition to the physical benefits, running has also been shown to reduce stress and anxiety and improve mood and overall mental wellbeing.

Inspiring others

Runners, particularly those who have achieved remarkable feats such as running a marathon or ultra-marathon, can inspire others to take up running or challenge themselves to push beyond their perceived limits. This inspiration can have a ripple effect, creating a culture of positivity and motivation.

Advocating for important causes

Running has also become a platform for advocacy and raising awareness about important issues. Many races and events are associated with a particular cause or charity, and runners can use their participation as a way to raise funds and awareness for these organizations.

Overall, running has had a significant social impact on society, promoting health and wellness, breaking down barriers, building community, inspiring others, and advocating for important causes. It’s no wonder that running has become such a beloved and enduring activity, with a rich history and a promising future.

The history of running can be traced back to ancient times, where it was a vital part of hunting and warfare. Running was also an important part of religious ceremonies and festivals in many cultures. Over time, running evolved from a necessity to a sport and has become a popular form of exercise and competition today.

Fit white woman in a teal green-blue bikini leaps across a sandy beach with her arms outstretched like wings.
A running athletic woman in a bikini prances across a sandy beach

Early History of Running

The earliest evidence of running dates back to ancient civilizations such as Egypt, Greece, and Rome. In these societies, running was used primarily for hunting and warfare. In ancient Egypt, for example, running was a key part of military training, and soldiers were required to run long distances as part of their conditioning.

In ancient Greece, running was a central part of the Olympic Games, which were first held in 776 BCE. The original Olympics featured a variety of running events, including the stadion race, which was a short sprint of about 200 meters. Running also played an important role in Greek mythology, with the messenger god Hermes known for his speed and agility.

Modern History of Running

Running as a sport began to take shape in the 19th century, with the development of organized races and competitions. The first modern Olympic Games, held in Athens in 1896, included several running events, including the marathon. The marathon, a race of 26.2 miles, was inspired by the ancient Greek soldier Pheidippides, who is said to have run from the city of Marathon to Athens to deliver news of a military victory.

Throughout the 20th century, running continued to grow in popularity as a form of exercise and competition. The running boom of the 1970s saw a surge of interest in distance running, with events such as the New York City Marathon drawing large crowds and media attention. The popularity of running led to the development of new gear and technology, such as high-tech running shoes and heart rate monitors, which have become a staple of the sport today.

Running Today

Today, running is a popular form of exercise and competition around the world. Running events range from short sprints to ultramarathons, with races held on both roads and trails. Running has also become a social activity, with running groups and clubs offering opportunities for people to run together and connect with others who share their passion for the sport.

Running has many benefits for both physical and mental health. Regular running can improve cardiovascular health, strengthen muscles and bones, and help with weight management. Running has also been shown to reduce stress and anxiety and improve mood and overall mental wellbeing.

The legacy of running extends beyond just the physical and mental health benefits. Running has played an important role in breaking down barriers and promoting equality. In the 1960s and 1970s, female runners fought for the right to compete in races and events previously reserved for men. Today, running continues to be a space where people of all backgrounds and abilities can come together and push themselves to new heights.

Summary

In conclusion, running has a rich history dating back to ancient times, and has evolved from a necessity for hunting and warfare to a popular form of exercise and competition. Running has many physical and mental health benefits, and has played an important role in promoting equality and breaking down barriers. As we continue to embrace the legacy of running, we can look forward to the many ways it will continue to inspire and challenge us in the future.

How far did I run? 9 ways to figure out your run distance

0
Two female triathlon runners in black one-piece swimsuits complete the run portion of their races.
Structured events like a 5k are a great way to keep an eye on how far you run.

Are you someone who loves to go for a run but always forgets to track the distance you covered? Or do you struggle with measuring the distance of your runs accurately? If so, you’re not alone. Many runners face this challenge, especially when running in new or unfamiliar areas. However, there are several hacks you can use to figure out how far you ran, without needing a GPS tracker or fitness app. We’ll share some of the most effective hacks to figure out your run distance.

A woman in tight white shorts runs on an Assault Fitness runner treadmill.
Treadmills are a great way to learn running distances when you first start out because they give you real-time data on distance and speed.

Use a Mapping Website

One of the easiest ways to figure out how far you ran is by using a mapping website such as Google Maps or MapMyRun. Simply go to the website and enter the address or location of where you ran. You can then use the mapping tool to trace the route you took. Once you’ve traced the route, the website will calculate the distance for you. This method is quick, easy, and reliable, as long as you can remember the route you took.

How Far Did I Run? Use a Running App

Another easy way to track the distance of your run is by using a running app such as Nike Run Club or Strava. These apps use GPS technology to track your route and calculate the distance you covered. Simply turn on the app before your run and it will do the rest. The app will also provide you with other helpful data such as your pace, time, and calories burned.

Use Landmarks

If you don’t have access to a mapping website or running app, you can still estimate the distance of your run using landmarks. Before you go for your run, identify some landmarks along your route such as a park, a bridge, or a building. Estimate the distance between each landmark using your stride length or a pedometer. You can then add up the distances to calculate the total distance of your run. This method requires a bit of math and estimation, but it can be effective if you don’t have other tools available.

Use Your Stride Length to Figure Out How Far You Ran

Another way to estimate the distance of your run is by using your stride length. Measure the length of your stride by marking a distance on the ground, taking a few strides, and then measuring the total distance covered by your strides. Once you know your stride length, you can count the number of strides you take during your run and multiply it by your stride length to get the total distance. This method is not as accurate as using a GPS tracker or mapping website, but it can still give you a good estimate of the distance you covered.

Use a Car Odometer

If you’re running on roads or in a neighborhood, you can use a car odometer to estimate the distance of your run. Drive the route in your car and note the distance on your odometer. You can then use this distance to estimate the distance of your run. This method is not as precise as using a GPS tracker or mapping website, but it can give you a rough estimate of the distance you covered.

Use Strava Heatmaps

Strava Heatmaps is a great tool for runners who are looking for new routes to run or who want to explore their city. Strava Heatmaps shows the most popular running routes in your area, as well as the routes taken by other runners. By looking at the heatmap, you can find a popular route in your area and estimate the distance of your run based on the route. This method is not as precise as using a GPS tracker or mapping website, but it can give you a good estimate of the distance you covered.

Use Your Watch

If you have a watch with a stopwatch feature, you can use it to estimate the distance of your run. Time yourself as you run and then use your average pace to estimate the distance. For example, if you run for 30 minutes at a pace of 8 minutes per mile, you can estimate that you covered around 3.75 miles. This method is not as precise as using a GPS tracker or mapping website, but it can give you a good estimate of the distance you covered.

A dark-haired woman in red leggings and a black sports bra runs along a sidewalk near a busy street in an urban setting.
It can be tough to gauge your running distances without a fitness device, but there are ways to do it.

“How Far Did I Run?” Ask a Local Runner

If you’re new to an area or just looking for some advice, you can ask a local runner for help. Many runners are happy to share their knowledge and can give you advice on popular running routes in the area. They may also be able to estimate the distance of your run based on your route and pace.

Use a Smartwatch

If you have a smartwatch, you can use it to track the distance of your run. Smartwatches like the Apple Watch or Garmin Forerunner use GPS technology to track your route and calculate the distance you covered. Simply turn on the workout mode before your run and the watch will do the rest. The watch can also provide you with other helpful data such as your heart rate, pace, and calories burned.

Benefits of Knowing Your Run Distance

Knowing the distance of your run can have several benefits for your running routine. Firstly, it can help you track your progress over time. By knowing how far you’ve run, you can set goals and track your improvement. It can also help you plan your runs more effectively. For example, if you know you need to run 5 miles for a race, you can plan your training runs accordingly. Knowing the distance of your run can also help you pace yourself more effectively. By knowing how far you’ve run, you can adjust your pace to ensure you’re not overexerting yourself.

Conclusion: How Far Did I Run?

Knowing the distance of your run is an important part of any running routine. Fortunately, there are several hacks you can use to figure out how far you ran, even if you don’t have access to a GPS tracker or running app. Whether you use a mapping website, your stride length, or a local runner, these hacks can help you estimate the distance of your run and track your progress over time. So, the next time you go for a run, don’t forget to use one of these hacks.

Meal prep: 9 benefits and and how to be a prep pro

0
A wood fired margherita pizza with fresh basil could be considered the antithesis of meal prep because it is typically an un-planned meal without good portion control.
A wood fired margherita pizza with fresh basil could be considered the antithesis of meal prep because it is typically an un-planned meal without good portion control.

Meal prep is the practice of preparing meals or snacks in advance, usually for the week ahead. It has become increasingly popular in recent years due to its convenience, cost-effectiveness, and health benefits. Here, we’ll provide a list of tips to help someone start meal prepping and outline the various health benefits of this practice.

A partitioned plastic food storage container holds steamed broccoli, shredded chicken, and white rice. Inside the chicken and rice side, a plastic fork sits among the food. The container is on top of a turquoise textured table.
While meal prep can be healthy, that doesn’t mean it has to be bland or boring.

Health Benefits of Meal Prep

Saves Time

Meal prepping can save you time during the week by allowing you to prepare meals in advance. This can be especially helpful for busy individuals who don’t have time to cook every day.

Saves Money

Meal prepping can also save you money by allowing you to buy ingredients in bulk and prepare meals at home instead of eating out.

Meal prep helps with Portion Control

Portion control is important for maintaining a healthy weight and preventing overeating. When you meal prep, you can portion out your meals in advance, which can help you to avoid overeating.

Encourages Healthy Eating

Meal prepping encourages healthy eating by making it easier to choose nutritious ingredients and avoid processed and unhealthy foods.

Meal Prep Reduces Stress

Meal prepping can reduce stress by eliminating the need to cook every day and helping you to feel more prepared for the week ahead.

Improves Digestion

Eating a variety of fruits, vegetables, and whole grains can improve digestion and promote overall gut health.

Provides Energy

Eating healthy, balanced meals can provide your body with the energy it needs to get through the day.

Meal prepping helps with Weight Loss

Meal prepping can be helpful for weight loss by providing you with nutritious, portion-controlled meals that can help you to achieve your weight loss goals.

Improves Mental Health

Eating a healthy diet can improve mental health by providing the body with the nutrients it needs to function properly. Additionally, the act of meal prepping can be

Additionally, the act of meal prepping can be therapeutic for some people, as it allows them to take control of their diet and feel more organized and prepared in their daily lives.

Four plastic food storage containers sit in a 2x2 grid on a white table. They contain meal prepped meatballs, vegetables, and grains in a colorful assortment.
Meal prep is an easy way to save money and control portions as a part of a well-planned diet for athletes and everyday health nuts.

Tips for Meal Prep

Plan Ahead

Before you start meal prepping, take some time to plan out your meals for the week. This can help you to create a grocery list and ensure that you have all the ingredients you need on hand.

Choose Healthy Ingredients for Your Meals

When meal prepping, it’s important to choose healthy ingredients that will provide your body with the nutrients it needs. Opt for a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

Invest in Storage Containers

Investing in high-quality storage containers can make meal prepping much easier. Choose containers that are freezer and microwave safe, and that have separate compartments for different foods.

Meal Prep in Bulk

Cooking in bulk is a great way to save time and ensure that you have plenty of meals on hand for the week ahead. You can cook large batches of your favorite dishes and then portion them out into individual servings for easy grab-and-go meals.

Use Different Cooking Methods

To keep things interesting, try using different cooking methods when meal prepping. You can roast vegetables, grill chicken, and cook grains in a variety of ways to keep your meals flavorful and interesting.

Don’t Be Afraid to Freeze Your Meals

Freezing meals can help to extend their shelf life and ensure that you always have healthy meals on hand. Simply portion out your meals into freezer-safe containers and label them with the date and contents.

Mix and Match Meal Prep

Mix and match different ingredients and recipes to keep your meals interesting. For example, you could mix quinoa with roasted vegetables and grilled chicken for a flavorful and healthy meal.

Prep Snacks and Breakfasts

Meal prepping isn’t just about preparing dinners. You can also prep healthy snacks and breakfasts to keep you fueled throughout the day. Hard-boiled eggs, cut-up veggies with hummus, and overnight oats are all great options.

Overall, meal prepping is a great way to improve your diet, save time and money, and promote overall health and well-being. By following these tips and making meal prep a part of your weekly routine, you can reap the many benefits of this practice and enjoy healthy, delicious meals all week long.

What research says about getting THC and CBD out of our system

0
Four vials of CBD extract are strewn across a circular wood disc, sitting on top of a lush bed of moss.

Cannabidiol (CBD) and tetrahydrocannabinol (THC) are two compounds found in the cannabis plant. Both compounds have gained popularity in recent years for their potential therapeutic benefits. One concern for people who use CBD or THC is how long the compounds stay in their system. The length of time that CBD and THC stay in the system can depend on a variety of factors. These include the frequency and amount of use, metabolism, and method of consumption. This article will discuss how long CBD and THC stay in the system. We’ll also look at the best ways to get it out, and any nutritional tips or effective vitamins or supplements.

How Long Does CBD and THC Stay in Your System?

The length of time that CBD and THC stay in the system can vary depending on a range of factors. For occasional users, CBD is in the system for up to three days, while THC is around for 30 days or longer. For chronic users, THC stays in the system for up to 90 days or more after use.

Factors that can affect how long CBD and THC stay in the system include:

  • The method of consumption
  • The frequency and amount of use
  • An individual’s metabolism.

If someone smokes marijuana, the compounds stay in the system for a shorter period of time. Alternatively, weed consumed through edibles or other forms of ingestion stick around longer.

A vial of CBD extract and a spoonful of it are sitting on a white marble table. Some CBD oil has been spilled around the vial. Alongside is a smattering of hemp seeds. This article discusses the best ways to get CBD and THC out of your system

Best Ways to Get CBD and THC Out of Your System

Stop Using

The best way to get CBD and THC out of your system is to stop using them. This can be difficult for people who use cannabis for medical or recreational purposes. That said, it’s the most effective way to cut the compounds from the system. If you’re a chronic user, it may take weeks or months for the compounds to completely leave your system.

Hydrate to get CBD and THC Out of Your System

Drinking plenty of water can help flush CBD and THC out of the system. This is because water helps increase urine production, which helps the compounds leave the body. Doctors recommend drinking at least eight glasses of water per day.

Exercise

Exercise can also help to speed up the elimination of chemials from your system. This is because exercise helps increase metabolism and blood flow. Both of these help to break down and eliminate compounds. It’s important to note that exercise alone may not be enough to completely eliminate compounds from the system. But it can be helpful when combined with other methods.

Nutritional Tips and Effective Vitamins or Supplements

There are no specific vitamins or supplements proven to eliminate CBD or THC from the system. However, there are some nutritional tips that may be helpful.

Eat a Healthy Diet

Eating a healthy, balanced diet can help to support overall health and well-being. This focus can, in turn, help to support the elimination of CBD and THC from the system. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help immensely. These support healthy metabolism and digestion.

Avoid High-Fat Foods to get CBD and THC Out of Your System

THC is fat-soluble, which means that it can be stored in the body’s fat cells. Eating high-fat foods can slow down the metabolism. It also slows down digestion, which can make it more difficult for the body to eliminate THC from the system. To support the elimination of THC, it is best to avoid high-fat foods and focus on eating a healthy, balanced diet.

Take Supplements

While there are no specific supplements proven to eliminate CBD or THC from the system, there are some supplements that may be helpful. This are mostly those supporting overall health and well-being. For example, omega-3 fatty acids, which are found in fish oil supplements, may help to support healthy brain function and reduce inflammation in the muscles.

Unlocking Your Potential with the Magic of Positive Affirmations

0
A Black woman in dark leggings and a bright orange sleeveless shirt meditates in the forest.

Positive affirmations are positive statements. They’re repeated to oneself to help change negative thought patterns. In concept, this promotes positive thinking. Studies show the practice of affirmations can have a range of positive effects. They improve mental health, reduce stress and anxiety, boost self-esteem, and improving well-being.

In this story, explore the effects of positive affirmations on mental health. We’ll also provide tips on how to start incorporating affirmations into your life.

Effects of Positive Affirmations on Mental Health

Reducing Stress and Anxiety

Affirmations help reduce stress and anxiety. They also promote feelings of calm and relaxation. Focusing on positive statements can shift attention away from negative thoughts and emotions. Doing this reduces feelings of stress and anxiety. Also, affirmations can help individuals develop a more positive outlook on life. This can also help reduce feelings of stress and anxiety.

Boosting Self-Esteem

Positive affirmations can help boost self-esteem by promoting positive self-talk. By focusing on positive statements about oneself, individuals can improve their self-image. This develops a more positive self-concept. Individuals feel more confident and self-assured, which can improve well-being.

Improving Well-Being

Affirmations can improve well-being by promoting positive emotions and attitudes. Focusing on positive statements can develop a more optimistic outlook on life. It can improve mood and increase feelings of happiness and contentment. They can help individuals cultivate a sense of gratitude and appreciation.

A notecard taped to a mirror is filled with hand-written positive self-affirmations

How to Start Doing Positive Affirmations

Choose Positive Statements

The first step in incorporating positive affirmations is to choose positive statements. These need to be meaningful and relevant to you. These statements can be simple phrases, such as “I am worthy,” “I am strong,” or “I am loved.” Choose statements that resonate with you and that you believe to be true.

Repeat Positive Statements Daily

Once you have chosen your positive statements, make a habit of repeating them daily. You can do this in the morning when you wake up, during a break at work, or before you go to bed at night. Repeat your positive statements out loud. You can also do this in your head. Try to focus on the meaning behind each statement.

Visualize Your Positive Statements

Try to visualize the positive outcomes that you hope to achieve. If you’re repeating the statement “I am confident,” visualize yourself speaking confidently. Include a setting, like being in a meeting or giving a presentation with ease. Visualization can help make your positive statements more tangible and meaningful.

Use Affirmations to Reframe Negative Thoughts

Try to reframe negative thoughts using positive affirmations. Here’s an example:

if you find yourself thinking “I can’t do this,” reframe the thought. Try saying “I am capable of overcoming this challenge.”

By reframing negative thoughts, you can shift your mindset and promote positive thinking.

Be Consistent

The key to seeing the benefits of positive affirmations is to be consistent in your practice. Make a habit of repeating your positive statements daily. Try to stay committed to the practice even when it feels difficult or challenging. Practice is important. Affirmations can become a natural and automatic part of your daily routine.

A woman in a tight skin-colored outfit meditates on a dark gym floor

A summary on positive affirmations

Affirmations can have a range of effects on mental health. These include reducing stress and anxiety, boosting self-esteem, and improving well-being. To start incorporating affirmations, choose positive statements that are meaningful to you. Repeat them daily, visualize positive outcomes, and reframe negative thoughts. Be consistent in your practice. Affirmations can become a natural and automatic part of your daily routine. This leads to long-term benefits for your mental health and well-being.

The 5 Best Shoulder Workouts to Add to Your Fitness Routine

0
A woman in a light blue sports bra stretches her arm across her chest to loosen up her shoulder joint

We’ve all been that person at the gym, taking their phone out and Googling, “what are the best shoulder workouts?” With new movements and machines invented every day, what are the latest and greatest shoulder lifts?

Shoulder workouts are important

Several muscles, tendons, and ligaments make up the shoulder muscle group. Among them, and most loved, are the deltoids, rotator cuff, and trapezius muscles.

Shoulder workouts are important for several reasons:

Shoulders and daily activities

Strong shoulders are necessary for many daily activities. Strong shoulder muscles help you lift and carry objects. They enable reaching overhead, and pushing and pulling objects. Also, a strong shoulder girdle maintains good posture, which is essential for preventing back pain.

Shoulders and injury prevention

Shoulder workouts help strengthen the muscles, ligaments, and tendons which support the shoulder joint. The stronger these are, the more you reduce your risk of injury. This is especially important for athletes and those who engage in physical activities that involve the shoulder joint. Activities with intense demands on your shoulder joint include weightlifting, swimming, and throwing sports.

Shoulders and athletic performance

Strong shoulders help improve athletic performance by increasing upper body strength, power, and stability. This is important for athletes who need upper body strength for their sport, such as swimmers, baseball players, and wrestlers.

Bodybuilding and shoulder aesthetics

Strong and toned shoulders also contribute to an aesthetically pleasing physique. Well-defined shoulders help create the V-tapered look that is desirable for many people.

Shoulder workouts are important for maintaining good upper body strength. Making them strong helps preventing injuries. As they develop, they improve athletic performance and creating an aesthetically pleasing physique.

A man sits on a bench and completes an overhead shoulder press with two dumbbells. He has large biceps and is wearing a black shirt. His surroundings are small gym with black floor and white walls.

Here are five of the best workouts for the shoulder muscle group and instructions on how to perform them:

Overhead Press

The overhead press, also known as the shoulder press or military press, is a weightlifting exercise that primarily targets the deltoid muscles of the shoulders, but also engages the triceps, traps, and core muscles. Here are some of the benefits of performing the overhead press:

Increased shoulder strength and stability

The overhead press is a compound exercise that targets the entire shoulder complex, including the front, side, and rear deltoids. This helps to improve shoulder strength and stability, which can help to prevent shoulder injuries and improve overall upper body strength.

Improved posture

The overhead press strengthens the muscles of the upper back, including the traps and rhomboids, which can help to improve posture and reduce the risk of back pain.

Increased core strength

The overhead press requires a strong core to stabilize the body during the lift. By strengthening the core muscles, the overhead press can help to improve overall functional strength and stability.

Improved bone density

Weight-bearing exercises like the overhead press can help to improve bone density, which can reduce the risk of osteoporosis and other bone-related conditions.

Increased calorie burn

The overhead press is a multi-joint exercise that engages multiple muscle groups, which can help to burn more calories and improve overall metabolic function.

Improved athletic performance

The overhead press is a functional exercise that mimics movements used in sports and other activities, making it a valuable exercise for athletes and individuals looking to improve their overall fitness and performance.

This exercise targets the deltoids, trapezius, and triceps muscles.

How do do a basic shoulder press

  1. Stand with your feet shoulder-width apart, holding a barbell with your palms facing forward and your hands shoulder-width apart.
  2. Bring the barbell up to shoulder height and push it up above your head until your arms are fully extended.
  3. Lower the barbell back down to your shoulders and repeat.

Lateral Raise

The lateral raise, also known as the side raise or lateral deltoid raise, is a weightlifting exercise that primarily targets the lateral head of the deltoid muscle, but also engages the trapezius, serratus anterior, and rotator cuff muscles. Here are some of the benefits of performing the lateral raise:

Increased shoulder width and definition

The lateral raise targets the lateral head of the deltoid muscle, which is responsible for the width and definition of the shoulders. By building this muscle, the lateral raise can help to create a more aesthetically pleasing shoulder shape.

Improved shoulder strength and stability

The lateral raise strengthens the entire shoulder complex, including the rotator cuff muscles, which can help to improve shoulder strength and stability, reduce the risk of injury, and improve overall upper body strength.

Improved posture

The lateral raise strengthens the muscles of the upper back and shoulders, which can help to improve posture and reduce the risk of back pain.

Increased range of motion

The lateral raise can help to improve the range of motion in the shoulders, which can improve overall functional mobility and flexibility.

Improved athletic performance

The lateral raise is a functional exercise that mimics movements used in sports and other activities, making it a valuable exercise for athletes and individuals looking to improve their overall fitness and performance.

Improved overall upper body aesthetics

The lateral raise can help to build and define the muscles of the shoulders and upper back, creating a more aesthetically pleasing upper body physique.

This exercise targets the lateral head of the deltoid muscle.

How to do a basic shoulder lateral raise

  1. Stand with your feet shoulder-width apart, holding dumbbells in each hand with your palms facing inwards.
  2. Keeping your elbows slightly bent, raise your arms out to the sides until they are level with your shoulders.
  3. Lower your arms back down to your sides and repeat.

Front Raise

The front shoulder raise, also known as the front raise, is a weightlifting exercise that targets the anterior head of the deltoid muscle, as well as the upper chest muscles. Here are some of the benefits of performing the front shoulder raise:

Increased shoulder strength and definition

The front shoulder raise targets the anterior head of the deltoid muscle, which is responsible for the front and top portion of the shoulder. By building this muscle, the front shoulder raise can help to create a more defined and aesthetically pleasing shoulder shape.

Improved shoulder stability

The front shoulder raise strengthens the entire shoulder complex, including the rotator cuff muscles, which can help to improve shoulder stability and reduce the risk of injury.

Improved posture

The front shoulder raise strengthens the muscles of the upper chest and shoulders, which can help to improve posture and reduce the risk of back pain.

Increased range of motion

The front shoulder raise can help to improve the range of motion in the shoulders, which can improve overall functional mobility and flexibility.

Improved athletic performance

The front shoulder raise is a functional exercise that mimics movements used in sports and other activities, making it a valuable exercise for athletes and individuals looking to improve their overall fitness and performance.

Improved overall upper body aesthetics

The front shoulder raise can help to build and define the muscles of the shoulders and upper chest, creating a more aesthetically pleasing upper body physique.

This exercise targets the front head of the deltoid muscle.

How to do a basic shoulder front raise

  1. Stand with your feet shoulder-width apart, holding dumbbells in each hand with your palms facing down.
  2. Keeping your elbows slightly bent, raise your arms in front of you until they are level with your shoulders.
  3. Lower your arms back down to your sides and repeat.

Reverse Fly

The reverse fly, also known as the rear delt fly, is a weightlifting exercise that targets the rear deltoid muscles, as well as the muscles of the upper back and shoulders. Here are some of the benefits of performing the reverse fly:

Increased upper back and shoulder strength

The reverse fly targets the muscles of the upper back and shoulders, including the rear deltoids, rhomboids, and traps. By building these muscles, the reverse fly can help to improve overall upper body strength and stability.

Improved posture

The reverse fly strengthens the muscles of the upper back, which can help to improve posture and reduce the risk of back pain.

Reduced risk of injury

The reverse fly targets the rotator cuff muscles, which can help to improve shoulder stability and reduce the risk of injury.

Increased range of motion

The reverse fly can help to improve the range of motion in the shoulders and upper back, which can improve overall functional mobility and flexibility.

Improved athletic performance

The reverse fly is a functional exercise that mimics movements used in sports and other activities, making it a valuable exercise for athletes and individuals looking to improve their overall fitness and performance.

Improved overall upper body aesthetics

The reverse fly can help to build and define the muscles of the upper back and shoulders, creating a more aesthetically pleasing upper body physique.

This exercise targets the rear head of the deltoid muscle.

  1. Stand with your feet shoulder-width apart, holding dumbbells in each hand with your palms facing inwards.
  2. Bend forward at the hips, keeping your back straight, and allow your arms to hang down towards the floor.
  3. Keeping your elbows slightly bent, raise your arms out to the sides until they are level with your shoulders.
  4. Lower your arms back down to the starting position and repeat.

External Rotation

The external rotation shoulder lift, also known as the external rotation with a band, is an exercise that targets the muscles of the rotator cuff, which are important for shoulder stability and mobility. Here are some of the benefits of performing external rotation shoulder lifts:

Improved shoulder stability

The external rotation shoulder lift targets the muscles of the rotator cuff, which are important for stabilizing the shoulder joint. By strengthening these muscles, the exercise can help to reduce the risk of shoulder injuries and improve overall shoulder stability.

Improved posture

The external rotation shoulder lift can help to strengthen the muscles of the upper back and shoulders, which can improve posture and reduce the risk of back pain.

Increased range of motion

The external rotation shoulder lift can help to improve the range of motion in the shoulders and upper back, which can improve overall functional mobility and flexibility.

Reduced risk of injury

The external rotation shoulder lift targets the rotator cuff muscles, which can help to improve shoulder stability and reduce the risk of injury.

Improved athletic performance

The external rotation shoulder lift is a functional exercise that mimics movements used in sports and other activities, making it a valuable exercise for athletes and individuals looking to improve their overall fitness and performance.

Improved overall upper body aesthetics

The external rotation shoulder lift can help to build and define the muscles of the shoulders and upper back, creating a more aesthetically pleasing upper body physique.

This exercise targets the rotator cuff muscles.

How to do an external shoulder rotation lift

  1. Lie on your side with your affected arm bent at a 90-degree angle and your forearm resting on the floor.
  2. Hold a light dumbbell in your hand and rotate your arm outward, keeping your elbow at your side.
  3. Slowly lower the weight back down and repeat for several repetitions before switching sides.

It’s important to note that proper form and technique are crucial for avoiding injury and getting the most benefit from each exercise. It’s also important to vary your workouts and incorporate exercises that target all aspects of the shoulder muscle group for a well-rounded workout routine.

An older Black man stretches his shoulder against a weightlifting rig. He has large triceps and is wearing a gray-blue sleeveless shirt.

Be smart about how you do your shoulder workouts

When starting shoulder workouts, it’s important to be mindful of a few things to ensure safety and prevent injury:

Start with lighter weights

As with any exercise, it’s important to start with lighter weights and gradually increase the weight as you get stronger. Starting with heavy weights can put too much stress on the shoulder joint and increase the risk of injury.

Warm up properly

Before starting any shoulder workout, it’s important to warm up the muscles and joints with some light cardio and dynamic stretching exercises. This can help to reduce the risk of injury and improve overall performance.

Use proper form

Using proper form is crucial to prevent injury and ensure that you’re effectively targeting the correct muscles. Be sure to maintain good posture and avoid using momentum to lift the weights.

Incorporate a variety of exercises

The shoulder is a complex joint, and it’s important to incorporate a variety of exercises that target different muscle groups in the shoulders and upper back. This can help to prevent muscle imbalances and improve overall strength and stability.

Listen to your body

If you experience any pain or discomfort during a shoulder workout, it’s important to stop and rest. Pushing through pain can lead to further injury and setbacks in your training.

Consult with a professional

If you’re new to shoulder workouts or have any pre-existing injuries or conditions, it’s a good idea to consult with a professional, such as a certified personal trainer or physical therapist, to ensure that you’re performing the exercises safely and effectively.

Is HIIT safe and healthy for kids and teens?

0
Two young girls in sweatpants and unzipped gray hoodie jackets race each other down a two-lane red elementary school track. They have big smiles on their faces.
A recent study has shown high-intensity interval training is safe and healthy for the strength and fitness of kids and teens, including elementary school girls and boys.

High-intensity interval training (HIIT) is effective for kids and teens

A study published in SpringerOpen and conducted by PubMed and SPORTDiscus looked at data from healthy kids and teens, ranging in age from five to 18. It found eleven studies with a total of 1095 subjects where the participants completed at least five days of high-intensity interval training (HIIT). Over the range, the participants averaged an increase in neuromuscular and anaerobic performance, an increase in the number of push-ups they could complete, and a healthy decrease in their fasted glucose levels.

The takeaway

Not only is high-intensity interval training (HIIT) safe for kids and teens, it’s proven to be a very effective way for them to build strength, endurance, and fight the onset of hypoinsulinemia and type-2 diabetes.

Today: heart disease and dementia, smart homes and aging

0
A Black man holds his face in his hands.
Over a 12 year period, initially dementia-free participants were observed for cognitive decline. If a participant had two or more cardiometabolic diseases, it was found it accelerated the onset of dementia by approximately two years.

Having two cardiometabolic diseases (like heart disease and diabetes) increases likelihood of dementia

A study published on the 16th of June by the Alzheimer’s Association has found having two or more cardiometabolic diseases (like diabetes, heart disease, and stroke) increases the likelihood of developing dementia. The study observed 2577 participants at or over the age of 60. Over a 12 year period, initially dementia-free participants were observed for cognitive decline. If a participant had two or more cardiometabolic diseases, it was found it accelerated the onset of dementia by approximately two years.

Smart homes can help transition from independence to assisted living

Forbes took a look at smart home technology and how it can help with in-home care and prolong independence before moving to an assisted living facility. Voice activated technologies, bluetooth tracking, and smart hubs can help you find missing devices, call for help, get reminders for things like medications, and protect yourself from intruders. Some companies are even wading into smart medication dispensers.

Ricky Garard – The return of CrossFit’s most notorious cheater

0
In front of a neutral white background, a hand holds a syringe and a vial of a blue fluid to inject.
Ricky Garard claims his positive PED test after the CrossFit Games was from tainted supplements and blamed his girlfriend at the time

Who is Ricky Garard?

Ricky Garard, a 2017 CrossFit Games podium finisher and Australian rookie phenomenon in the sport, received sanctions after testing positive for banned substances. It was with this single failed test that Garard would mar the face of a largely clean sport for future generations.

Cheaters are inevitable, especially in sports with the level of physical and mental demand CrossFit asks for. Whether the unfortunate coincidence of stars aligning, or deserved targeted blame for the athlete bold enough to cheat all the way to a podium, only time will tell.

Ricky Garard’s legacy

The story of Ricky Garard and his 2017 positive test for Testolon and Endurobol seems to live on in infamy, aided by its public shaming on the Fittest on Earth: The Redeemed and the Dominant documentary (courtesy, in part, of the Buttery Bros).

Frankly, Garard’s boldness to take his cheating habits beyond CrossFit mediocrity and into a third-place finish laughs in the face of the organization, the athletes, and the fans. However, the final laugh doesn’t go to Ricky Garard – he missed the important detail that all podium athletes in CrossFit receive drug tests mere minutes after they stand on that podium.

Therein lies Garard’s mistake: the idea that his behavior was infallible and that he belonged in the midst of those who truly do the work, and have proven it time and time again through constant drug testing. Those athletes are, and stand among: Mat Fraser, Ben Smith, Rich Froning, Katrin Davidsdottir, and Tia-Clair Toomey.

He didn’t deserve the status. He doesn’t deserve the attention. He’ll never be worthy of the notoriety.

Garard stands below even hundreds of thousands of annual CrossFit Open participants who will never receive credit for their good, clean work. Yes, while ranked 96,215th in the world, I think of myself as more fit (at least emotionally) than Ricky Garard.

About Ricky Garard’s Drug Testing

The news broke via press release from CrossFit in October 2017. Ricky Garard, the 23-year-old rookie from Australia, forfeited his third-place title. The press release noted Garard would lose his $76,000 in prize money and received a four-year ban from the sport.

Why Ricky Garard Used

Ricky Garard tested positive for use of Testolon and Endurobol. These are a steroid and a hormonal growth factor. He had cheated his way to a first-place finish in the Madison Triplet and Cyclocross events. His standing as the third-fittest man on earth wasn’t real.

Ricky Garard’s Punishment

As the result, Canadian athlete Patrick Vellner would assume the third-place podium finish.

Garard’s girlfriend Melissa Bevacqua took to Twitter following the suspension. She publicly accepted blame. Her tweets stated she wasn’t reading labels on some of Ricky Garard’s supplements.

“…I blame myself for not doing more research into this (one) particular product we were convinced was okay.” -Melissa Bevacqua

Ricky Garard’s Response

Garard also took to Instagram with multiple messages disparaging the CrossFit organization:

“I have obviously taken the rules & boundaries to the very edge. I looked into, researched & was willing to dabble into ways that could improve my performance legally & within the rules, with no intention whatsoever to be a cheat…sorry to anyone I have affected personally & sorry to anyone that is sharing my pain. I trust that the people closest to me will understand, remain loyal, and be there to support me.” – Ricky Garard

Ricky Garard goes on to imply there are other athletes taking PEDs. He accused CrossFit of not pursuing those accusations. His language states CrossFit is not a legitimate, drug-free sport:

“I really hope the CrossFit Games continues to tighten up their testing procedures, enforcing the same level of strictness to all other competitors like they have to me & they continue to strive towards a legitimate drug free sport.” – Ricky Garard

Analyzing Garard’s Response to Getting Caught

And therein lies a number of problems. Garard first points out that he was willing to test boundaries and that he saw substances as a way to get a leg up on the competition. While supplements like proteins and BCAAs are widely used, Garard was on the hunt for something greater, some form of non-physical boost her could purchase.

Implying he hopes CrossFit continues to tighten up their testing policies also alludes to the fact that Garard wasn’t event well-versed in those policies. They’ve tested podium athletes at the Regional (now Sanctional) and Games level since the earliest days of the sport. CrossFit also randomly tests all athletes at the upper tier of the sport, requiring them to actively report their planned whereabouts on a quarterly basis to aid in the process. He’s not a special case, nor is he a martyr. He’s just the one with behavior dumb enough to tempt an oddly guaranteed fate.

Finally, in response to Ricky’s hope that those closest to him will understand, it seems highly likely he’ll find compassion from his family. His brother, Ben Garard, has failed multiple drug tests, including one as recent as 2019.

CrossFit’s Response to Ricky Garard

Justin Bergh is the the General Manager of the CrossFit Games. In an interview appearance, Bergh discussed Ricky Garard’s accusations that CrossFit hasn’t done their diligence in making the sport fair:

“This is an opportunity for him as an athlete, if he has that information, he can share it with us, he can be a part of the solution…it’s not just ruining the leaderboard; it’s tarnishing the hard work, the talent, the dedication that your fellow competitors have…good clean athletes that are doing the right thing, it’s sullying their reputation and I don’t think it’s fair to them.” – Justin Bergh

Ricky Garard Today

For now, Garard doesn’t appear interested in fading into obscurity. He continues to receive sponsorship deals, join celebrity fitness trips, and participate in non-sanctioned events. All the while he sells his training program (for those who want to get fit quick?)

Yes. I refuse to link to it.

Garard still participates unofficially in the CrossFit Open and has even been bold enough to try to inspire teenagers to get involved with the sport. As of 2022, his ban has been lifted and he’s back to competing at the highest levels of the sport. Whether he has learned his lesson (to not get caught or to not use PEDs altogether) remains to be seen. No doubt, he’ll be tested heavily.

Conclusion

This wasn’t the first time CrossFit had caught athletes using performance enhancing drugs, and it definitely wouldn’t be the last. The difference is the boldness of the stupidity and the vastness of ignorance.

For more on steroids, performance enhancing drugs, and other banned substances in the sport of CrossFit, check out our CrossFit PED guide.

A History of the Reebok Nano™ CrossFit® Shoes

0
The tongue of a Reebok shoe - one of the long-time manufacturers of CrossFit shoes with their Reebok Nano model
The tongue of a Reebok shoe - one of the long-time manufacturers of CrossFit shoes with their Reebok Nano model

In 2010, CrossFit and fitness retail giant Reebok announced a 10-year partnership in which Reebok would be the official provider of licensed CrossFit footwear and apparel through the year 2020. Reebok’s dove head-first into fitness as a sport, releasing a new shoe line, the CrossFit Nano, for participants focusing on this young sport.

Eight years later, this shoe line is the pillar of specialized footwear and has few competitors in the space. Stay tuned for future articles on the Nike Metcon and the works of NoBull Project.

Here’s a brief history of the Reebok CrossFit Nano shoe line, each version’s features, and what to expect in the future.

Reebok CrossFit Nano

Weight: 8.8oz

Reebok CrossFit Nano U Form

On the heels of announcing a partnership to become the official provider of licensed CrossFit footwear and apparel in 2011, Reebok released the Nano. This new shoe line was designed to support athletes through high-impact movements like weightlifting, gymnastics, and short-distance running. One of the primary qualities of the shoe was a spacious toe box and grips for the purpose of rope climb activities.

Where to Buy: No Longer Available. Check out the CrossFit Speed TR.

Reebok Nano 2.0 CrossFit Shoe

Weight: 8.8oz

Reebok Nano 2.0 CrossFit.jpg

The second edition of the Reebok Nano, the Reebok Nano 2.0 was released in 2012 with an even wider toe box than the first generation of the shoe. This was to allow the athlete’s foot to splay more naturally during wear and maximize the level of stability provided to the wearer. The 2.0 was included in Men’s Fitness magazine’s list of 15 New Products to Improve Your Daily Workout.

Where to Buy: Amazon

Reebok Nano 3.0 CrossFit Shoe

Weight: 9.6oz

Reebok Nano 3.0 CrossFit.jpg

The third Nano released in a three-year period, the Nano 3.0 was released in 2013 with some new innovations. A protective layer in the midsole prevented fraying caused by rope climbs, forefoot cushioning and heel stabilization were provided through a dual density platform, and the same great wide toe box and midsole were brought back for lift stability. This was the first CrossFit shoe with Reebok’s DuraCage construction, which added some extra protection and lightweight support.

Where to Buy: Amazon

Reebok Nano 4.0 CrossFit Shoe

Weight: 9.6oz

Reebok Nano 4.0 CrossFit.jpg

Released during the 2014 CrossFit Games, the Reebok Nano 4.0 bought back DuraCage protection layer and introduced an enhanced toe-wrap for durability. The more rigid sole provided more grip and stability than the previous Nano, Nano 2.0, and Nano 3.0 models.

Where to Buy: Amazon

Reebok Nano 5.0 CrossFit Shoe

Weight: 9.6oz

Reebok Nano 5.0 CrossFit.jpg

In a word: Kevlar. DuPont provided Kevlar to Reebok to infuse into the mesh upper of the shoe, increasing airflow and durability.

Where to Buy: Amazon

Reebok Nano 6.0 CrossFit Shoe

Weight: 9.7oz

Reebok Nano 6.0 CrossFit.jpg

Considered great multi-purpose shoe, the Reebok Nano 6.0 brought back a low-cut design for freedom of motion and quicker transitions, a lug pattern on the rubber outsole for traction, mid-foot teeth for better shoe grip during rope climbs, and has been brought back for special releases.

Where to Buy: Amazon

Reebok Nano 7.0 CrossFit Shoe

Weight: 10oz

Reebok Nano 7.0 CrossFit.jpg

Strength and rigidity was a focus of the Reebok Nano 7.0. Maintaining the NanoWeave technology for upper comfort and breathability, a 360-degree heel wrap was built to really feel like your foot was locked into your shoe and a 4mm heel-to-toe drop positioned the wearer for better running and weight-forward balance.

Where to Buy: Amazon

Reebok Nano 8.0 Flexweave™ CrossFit Shoe

Weight: 10oz

Reebok Nano 8.0 Flexweave CrossFit.jpg

Flexweave Technology replaced NanoWeave by using woven fibers in a figure-8 pattern to create a stronger, more flexible upper on the shoe. The Nano 8.0 used a new heel bootie build to provide better performance comfort. The focus of the shoe was much more on traction, mobility, flexibility, and lightness.

Where to Buy: Amazon

Reebok Nano 9.0 CrossFit Shoe

Follow our updates on the upcoming Reebok Nano 9.0 release here.

Weight: TBA

Reebok Nano 9.0 CrossFit

Reebok is on a cadence of releasing a new version of the Nano every year. Following this trend, we would normally expect the Reebok Nano 9.0 to be announced by the end of 2018. While we’re now into December and the Nano 9.0 hasn’t been announced, we’re still expecting something new and exciting from Reebok soon. In the meantime, check out the new Reebok Froning One (RF1)