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.
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.
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.
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.
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.
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.
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.
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.
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.
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 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.
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.
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
Stand with your feet shoulder-width apart, holding a barbell with your palms facing forward and your hands shoulder-width apart.
Bring the barbell up to shoulder height and push it up above your head until your arms are fully extended.
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
Stand with your feet shoulder-width apart, holding dumbbells in each hand with your palms facing inwards.
Keeping your elbows slightly bent, raise your arms out to the sides until they are level with your shoulders.
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
Stand with your feet shoulder-width apart, holding dumbbells in each hand with your palms facing down.
Keeping your elbows slightly bent, raise your arms in front of you until they are level with your shoulders.
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.
Stand with your feet shoulder-width apart, holding dumbbells in each hand with your palms facing inwards.
Bend forward at the hips, keeping your back straight, and allow your arms to hang down towards the floor.
Keeping your elbows slightly bent, raise your arms out to the sides until they are level with your shoulders.
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
Lie on your side with your affected arm bent at a 90-degree angle and your forearm resting on the floor.
Hold a light dumbbell in your hand and rotate your arm outward, keeping your elbow at your side.
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.
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.
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.
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 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.
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
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.
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.
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.
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.
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.
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.
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.
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)
The Tuskegee Experiment was a study done on Black men in the 1930s which had questionable ethics
With the rollout of the first COVID-19 vaccine in the US this week, media coverage has been incessant about distrust of our medical industry in the black community. I’ve noticed very few of them actually talk about why. Medical racism. Have you heard of it? It’s been around, it’s an ongoing problem, and it’s coming to light again with the treatment for COVID-19. Let’s talk about a horrific moment in American history, a 1932 experiment called the “Tuskegee Study of Syphilis in the Negro Male”.
The best explanation of medical racism I’ve found is on the YWCA website. They write:
“Medical racism is the systematic and wide-spread racism against people of color within the medical system. It includes both the racism in our society that makes Black people less healthy, the disparity in health coverage by race, and the biases held by healthcare workers against people of color in their care.”
The Tuskegee Experiment was a study done on Black men in the 1930s which had questionable ethics
The Tuskegee Experiment
So, in 1932, the Tuskegee experiment began with 600 Black men, 399 who tested positive for syphilis, and 201 who didn’t. It failed to tell those men they had syphilis, instead telling all 600 they were being treated for “bad blood”, which was a blanket term for a bunch of issues, like sickle cell anemia. The reality was, these men didn’t receive proper medical treatment of the disease researchers knew they had, and the six-month experiment ended up running for 40 years. It wasn’t until a story from the Associate Press in 1972 brought the study to light that a panel began to investigate. They found the men in the study had been misled and weren’t given enough information to give real informed consent for their treatment.
Here’s an example: penicillin, the antibiotic used to very easily treat syphilis, became widely used in 1947 and was never offered to the study’s test subjects.
That’s dark. It’s terrible. And it’s really just one story in a long list of behaviors in the United States which have fostered mistrust within the Black community. In 1966, Henry K. Beecher published a paper documenting 22 instances of unethical medical research in the New England Journal of Medicine, including Tuskegee.
The moral issues with Tuskegee
Blind studies, basically studies where the recipient of a treatment doesn’t know if they’re receiving the treatment or a placebo, are important to proving if a treatment is effective and safe. But we need to ask questions about whether they’re ethical in a situation where we’re testing on a specific race or ethnic background, if we’re testing on a group which has been abused in the past, and if that testing continues when a viable cure is found without adjusting the experiment to inform the doctors, researches, and study participants about what’s going on.
Sources
The CDC has a write up on the Tuskegee study and the work related to it on their website, so I’m putting a link to that in my show notes, which you can find in your podcasting app or on bengarves.com.
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