How spinning saved this ex-addict’s life

Early one morning in 2008, New York’s top spinning instructor was drunkenly wandering up Third Avenue, having just gotten into a blowup fight with her girlfriend inside a phone booth.

“We were at a friend’s 40th birthday party, and I got so drunk and just made an ass out of myself,” says Stacey Griffith, author of “Two Turns From Zero” (William Morrow, out now). “I was being really bossy to my girlfriend, and I muscled her into the booth and was like, ‘Talk to me!’ And it really freaked her out. She was like, ‘You know what? That’s it. One more sip and it’s off.’”

 

Griffith, now 48 and a senior master instructor at SoulCycle, had already taken New York by storm at this point. A California transplant, she’d brought electric energy to her sold-out spinning classes, kicking off a fitness craze. Brooke Shields was a fan. Kelly Ripa would go on to become one of Griffith’s most faithful riders, as would Madonna. And her magnetism was legendary — she’d infamously gotten together with her current girlfriend, Debby Hymowitz, after the Upper East Side socialite left her hedge fund husband for the instructor.

Why do you weigh less in the morning?

Fitness- weighing scale-THS

Another reason why you may weigh less in the morning is that you burned the calories from the food you ate at night. In fact, you may also see lower reading than normal in your weighing scale, if you have weighed yourself right before a workout. However, the low reading is not because of any changes in your body fat, but it is because you sweat a lot while working out which causes you to lose some water from your body. Here are obvious signs that you are putting on weight.

Tip:
Avoid weighing yourself after dinner as it is usually the biggest meal of the day and the weight of the food and the beverages you consumed put together can make you weigh a lot.

That being said, there is no ideal time to weigh yourself in a day. The best thing to do is to weigh yourself every day around the same time to get the accurate comparison. Also, use these trackers to find out if you have lost weight.

3 MEDITATIONS TO EMBRACE AUTUMN

3 Meditations to Embrace Autumn

Autumn’s arrival signifies a time of transition and release. The rustle of falling leaves, the final bountiful harvest, and the chilly, misty mornings alert us that change is in the air. Sometimes it can be difficult to maintain balance with so much shifting in the world around us. Incorporate the following simple meditations for autumn into your practice to aid in grounding, centering, and connecting to the powerful energies of fall.

1. Let Go

This meditation is centered around releasing thoughts, patterns, behaviors or people that no longer serve you in a positive way. This a great seasonal meditation as it directly relates to the changes occurring in the natural world: leaves changing color and falling, plants releasing seed and dying back, and a general sense of slowing down and settling in. This practice can be done either inside or outside. Come to a comfortable seated position, close your eyes, and bring your awareness to your breath. Feel the fullness and expansion that comes with each inhale, and the release and contraction that follows each exhale. As you feel your body settle, focus your thoughts on one thing that you would like to release from your life. Connecting to your breath, inhale that which you want to manifest, and exhale that which you desire to release. For example: Inhale, “I am strength and wholeness.” Exhale, “I release self judgement.” Continue this practice for ten or more breaths.

2. Gather Resources

What can you harvest and preserve to nurture you through the cold months ahead? For this meditation have paper and a writing utensil handy. Come to a comfortable seated position, close your eyes, and focus on your breath. Focus on all the resources and blessings that fill your life. As you sit in stillness, notice the sensations that arise in your body. Maybe you feel warm and happy, peaceful or safe. Pay attention to that. After ten minutes or so, open your eyes and pick up your writing materials. Draw a big circle on the paper, and in the circle write all the blessings and resources that you thought of during your mediation. Be as creative as you want with this part, maybe also incorporating color or pictures. Remember that each item you write in the circle is something that you can refer to when times are tough, or when you need a boost. Keep the paper in a safe space like a special box or journal, or hang it somewhere prominent in your home where you will notice it throughout the day.

3. Go on a walk

This meditation is best done outside, either in a large grassy space or on a nice trail in the woods. When you are ready, come to Tadasana (Mountain Pose). Stand tall, with feet firmly rooted on the earth. Slow your breath, feeling full expansion and contraction on the inhales and exhales. From this place of inner stillness, begin to walk, moving slowly and mindfully, connecting the lifting of each foot with an inhale and the placing of each foot with an exhale. If you are in a field start at the perimeter and work your way inward. If you are on a trail simply follow wherever the path leads you. As you walk, maintain focus on your breath and the sensation of your body moving through space. Notice the feel of air on your skin, and the sounds and smells around you. Move as slowly as you’d like, while maintaining the connection of movement and breath. Let your intuition tell you when it’s time to stop. Come back to an easy standing pose and on an inhale raise your hands up and overhead. On an exhale bring your hands to prayer position at heart center, embracing the sense of serenity and peace.

As the seasons shift we too transform, release, and renew. As you move through your yoga and meditation practice, remember to always meet yourself exactly where you are, with gentleness and loving kindness regardless of the season.

Does adding herbs, spices and honey in warm lemon water aid weight loss?

Drinking-warm-water-and-lemon

If you are planning to drink warm water and lemon throughout the day, you can do so. As this magic potion not only helps in weight loss but also aids in digestion, rejuvenates the skin, alkalizes the pH of the body and also boosts immunity. However, make sure you do not add sugar as it might alleviate the overall health benefits of warm water and lemon. Also, keep one thing is the mind that drinking only warm water and lemon may not work until you keep a tab on your diet. Hence, choose the right foods to be put on your platter and control bingeing on junk food. Also, ensure that you get your daily dose of eight hours of sleep to lose weight in a healthy way. Here is an expert-recommended Indian diet plan for weight loss that might help.

Best Stacks with Clenbuterol for Fat burning and Body Building

Clenbuterol is one of the most powerful supplements which can be taken without stacking, but many bodybuilders stack it with other drugs so that they can enhance their results. Many supplements as well as drugs stack well with Clenbuterol which helps a person to bulk up and increase the muscle mass and reduce the fat at fast rates. A person must make sure to prepare his body well for best results before using Clenbuterol. When using this supplement, one should follow a nutritious diet which has less sugars and must have high fat foods. It is necessary to consume high protein foods and consume calories as per the body mass index. Along with diet one must make sure to follow fitness program regularly. It is always nedded to maintain a healthy body for any person. When a diet and regular exercises are done while using Clenbuterol, it gives best results which are long lasting. A person using Clen must use supplements for multi-vitamin and use potassium and taurine supplements. They must keep themselves hydrated. This allows the body to absorb Clenbuterol effectively. When drinking excess water, it helps a person to eliminate the toxins and speeds the weight loss. All products sold here!

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Dosage for women and men are different and the cycles must be followed to avoid side effects

The cycles are always different for men and women. It is always best to start with early cycle and then advance it.  For women during early stages of supplementation they should stick with two weeks cycle and take a dosage of 40 micrograms per day. For advance cycle they can use it for three weeks and limit the dosage for 80 micrograms per day. When coming to men, the cycle must be followed for two weeks with a dosage of 80 micrograms per day and in advance cycle, they must supplement for three weeks and the dosage must limit to 160 micrograms each day. The supplement Clen can be stacked with Winstrol, Anadrol or Dianobol, Taurine.  This Supplemnt can be purchased online and it is suggested to check how genuine is the supplier. This supplement must not be taken my pregnant women, diabetic patients, people who have high blood pressure, heart diseases, if a person is taking cardiac glycosides and insulin. It is best to take the advice of a doctor before taking this supplement.  The best Clen which are purchased more and are preferred are 20 micro grams tablets. It is also available in liquid form.As Clen is a drug which is really powerful; it is not available in tablet form more than 50 micro grams. Body needs just micrograms to produce the results. Using Clen for lomg time is not recommended and it will surely affect the health. It is always safe to start with less dose and then take the next one after few hours. Following this method of taking the supplement will help a body to react properly and then they can follow a proper cycle.

Simple Diet and Fitness Tips

day-1Curb your sweet tooth

Got a late-night sugar craving that just won’t quit? “To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think ‘fruit first,'” says Jackie Newgent, RD, author of The Big Green Cookbook. So resist that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you’re still on the right, healthy track.

day-2Find the best fitness friend

A workout buddy is hugely helpful for keeping motivated, but it’s important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria, says Andrew Kastor, an ASICS running coach: Can your pal meet to exercise on a regular basis? Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you’ve got someone that fits all three, make that phone call.

day-3Stock up on these

While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals. Next grocery store run, be sure to place Newgent’s top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein). “Plus, Greek yogurt also works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream,” says Newgent. Talk about a multitasker!

The Best Fitness Foods: What to Eat Before, During and After Your Workout

Whether you hit the gym to lose weight, build muscle or train for your first 10K, food is the fuel that will help you reach your goals.

“Eating the right foods improves your energy, your exercise performance and your body’s ability to recover, adapt and get fitter from your workouts,” says Tara DelloIacono Thies, a registered dietitian and nutrition strategist with Clif Bar & Company.

So what are the right foods? Here’s a look at the best things to eat before, during and after your workouts:

Before

Proper pre-workout nutrition is like filling up your car with gas before heading out on a road trip. In our body, that gas equates to glycogen, carbohydrates stored in your muscles and liver, as well as blood glucose, DelloIacono Thies says. During long-duration and high-intensity exercise, glycogen and blood glucose are your body’s primary fuel source, accounting for up to 80-plus percent of your energy production.

That explains why a 2013 review published in Sports Medicine concluded that pre-workout carb ingestion improves both endurance and high-intensity interval training, orHIIT, performances – and better performances yield better results. And in one Medicine and Science in Sports and Exercise study, people who fueled up with carbs enjoyed their workouts more.

Meanwhile, getting some protein in can also prove beneficial, especially if you’re trying to build muscle, she says. While people generally think about protein in terms of post-workout recovery (more on that later), research published in The American Journal of Physiology, Endocrinology, and Metabolism found that ingesting protein before exercise is similarly effective in supplying the muscles with amino acids for repair and growth.

To fill up your tank, DelloIacono Thies recommends first focusing on whatever meal will precede your workout. “If you are working out at 4 p.m., your lunch is going to be a huge factor in determining your energy levels and performance,” she says. “Pay attention to your foundational nutrition first.”

Then, if you either plan to work out for more than an hour or you just have a large gap between your mealtimes and workouts, supplementing with a small snack that’s rich in carbs and contains a moderate amount of protein can help ensure you hit the gym feeling energized. Fruit and eggs, oatmeal, whole-wheat toast with jam and fig bars, for example, are great options. While most weekend warriors don’t need additional sports nutrition, those gearing up for long endurance exercise sessions like marathon training runs may also require a quick dose of pure carbs right before hitting the start line. That’s where energy gels and chews from companies including Gatorade, Clif, PowerBar and Honey Stinger come into play.

However, finding the right timing and food volume for you requires some trial and error. Every person’s gastric system tolerates pre-workout food differently, says board-certified sports dietitian and registered dietitian Georgie Fear. “Some people can eat right before exercising, especially if the activity is low or moderate intensity. Other people will need more time to digest in order to be comfortable during their exercise,” she says. “What to eat is also a factor: Carbohydrates from a sports drink are rapidly absorbed, while solid food like a bar or toast with peanut butter will need a bit more time. Lastly, consider how much jostling your innards are in for. Running tends to give people a harder time than cycling.”

During

Whatever your workout, hydration is of utmost importance. Losing even 2 percent of your body weight in water is linked to drops in workout performance and intensity, Fear says. While the amount you sweat largely determines how much water you need to drink, it’s a good rule of thumb to drink about 8 ounces of water every 15 minutes when exercising.

To personalize that number, try weighing yourself before and after your workouts. If your “after” weight is 2-plus percent lighter than your “before” weight, you need to drink more water. For instance, if you weigh 170 pounds, losing any more than 3.4 pounds during your workout is a sign of dehydration. If it looks like you’re ending your workouts dehydrated, drink more water while you work until you lose minimal if any weight during your workouts.

However, if you find yourself exercising for more than 90 minutes, whether you’re completing strength and power work with breaks between sets or straight-through aerobic work, it’s a good idea to have some carbohydrates, Fear says. That’s especially true if you’re feeling your energy wane. Both she and DelloIacono Thies recommend consuming between 30 to 60 grams of carbohydrates per hour during exercise bouts lasting more than 90 minutes. Exactly where your needs fall in that range depends on exercise intensity and personal preference, but getting enough carbohydrates (ideally split between glucose, fructose and maltodextrin) improves performance and endurance, decreases fatigue and helps prevent exercise-induced immunosuppression.

“A simple rule of thumb many of my female athletes use is one sports gel, one banana or 1 ounce of dried fruit every 45 minutes after the 90 minute mark,” Fear says. However, sports drinks like Gatorade also contain carbohydrates that count toward that 30- to 60-gram range. Avoid consuming more carbs than you actually need during your workout, as excess food intake can lead to stomach upset as well as caloric surpluses, which could work against any weight-loss efforts. Again, sports gels and chews can be vital to getting in the needed carbohydrates without also consuming protein and fat, both of which can slow digestion and contribute to stomach upset during endurance exercise.

After

You need to eat after long or intense workouts to optimally recover your energy stores and build muscle, but exactly how much you should eat immediately after your workout largely depends on how hungry you feel, Fear says. Post-workout nutrition can range from a full, three-course meal to a glass of chocolate milk. Research from Central Washington University shows that chocolate milk’s 4:1 ratio of carbohydrates to protein is ideal for post-workout muscle recovery.

Another good thing about chocolate milk or even protein shakes or branded recovery drinks, for that matter, is that besides fueling your body with carbs and protein, they help improve hydration, which is typically necessary following exercise, DelloIacono Thies says.

Other whole-food recovery options include turkey sandwiches, toast topped with nut butter and a sliced banana as well as stir-fries that include a mix of protein, rice and veggies, Fear says. They all contain a healthy mix of carbohydrates for energy repletion, protein for muscle-building and healthy fats for optimum satiety and staying power.

The activity of walking now called the ‘superfood’ of fitness

Physically pushing your body to its limit for even just a few minutes each week is one of the healthiest habitats you can practice when it comes to your exercise routine. High-intensity interval training (HIIT), or vigorous exercise performed in short bouts of time followed by brief periods of rest, is the most effective way to burn fat and boost your overall health, according to emerging research.

However, despite the widely understood health benefits of HIIT, Katy Bowman, a biomechanist based in Ventura, Calif., insists that walking is the new “superfood,” adding that one hour of intense exercise at the gym isn’t enough to offset the consequences of sitting for 10 hours.

Bowman, who authored the book Move Your DNA: Restore Your Health Through Natural Movement, says walking is just as imperative as eating. She suggests there are movement nutrients similar to dietary nutrients.

“Walking is a superfood. It’s the defining movement of a human,” said Bowman. “It’s a lot easier to get movement than it is to get exercise.”

But is performing natural movements throughout the day really enough? A growing body of research says absolutely not.

Walking may be the “defining movement of a human,” but is it enough exercise to keep us healthy?

Compared with conventional aerobics and low-intensity exercise such as walking, high-intensity interval training releases the human growth hormone, or the “fitness hormone,” which scientists say is crucial for maintaining strength, health and longevity.

When healthy but inactive people exercised intensely, even for just a few minutes, the DNA molecules within their muscles undergo important chemical and structural changes, according to a 2012 study published in The Journal of Physiology.

High-intensity interval training genetically reprograms muscles for strength and positively affects genes responsible for burning fat, the study found. But weight loss isn’t the only benefit. Researchers found that HIIT leaves you feeling more energetic, improves your overall athletic performance (including increasing your speed), firms your skin (less wrinkles), boosts your sex drive and improves muscle tone.

High-intensity interval training is even beneficial for those with serious health problems; in fact, The New York Times reports that HIIT is being studied as a potential treatment that may be more effective than medication for people with chronic ailments.

For patients suffering from heart disease, stroke, diabetes, pulmonary disease, arthritis and Parkinson’s disease, HIIT is extremely advantageous, as it may prevent or even reverse the damage caused by such ailments.

Scientist: “You can’t offset 10 hours of stillness with one hour of exercise.” Or can you?

“Actively sedentary is a new category of people who are fit for one hour but sitting around the rest of the day,” Bowman said. “You can’t offset 10 hours of stillness with one hour of exercise.”

Other scientists would disagree.

Not only do you reap the benefits of HIIT well after your workout is over, but your body is able to increase its ability to use oxygen and insulin. It also opens up your arteries, making them more elastic as oxygen-carrying blood flows more smoothly, reducing the risk of a vessel-blocking clot.

“Too many people think incorrectly that high-intensity exercise is only for athletes, that it’s a heart attack waiting to happen,” said Dr. Jonathan P. Little, a specialist in exercise physiology at the University of British Columbia at Okanagan.

Instead, research suggests that HIIT is more likely to reduce the risk of a heart attack, as well provide remarkable benefits for those suffering from diabetes.

“We’ve seen, for example, that interval training is remarkably effective at lowering glucose levels in people with diabetes,” said Little. “Just one session improves a person’s glucose level.”

Finally some good news: More doctors are moving away from prescriptions

A health center in Boston’s Roxbury neighborhood has implemented a new program that helps patients access a gym membership for just $10 a month. Instead of focusing solely on prescribing drugs, tests and physicals, internists and psychologists now have the free will to prescribe exercise. The $10 a month gym memberships also include aerobics classes, kids’ programs and childcare, making it more convenient for patients to get moving.

Healthworks Community Fitness is a nonprofit gym in Dorchester. The gym gives low-income residents an extremely affordable way to get moving and access some of the best exercise equipment. Doctors are now prescribing gym access to help these low-income residents recover from chronic health problems. 70 percent of the people who go to Healthworks community Fitness have been prescribed exercise for their obesity, high blood pressure, diabetes or depression.

After more than two years of regular workouts, area resident Monisha Long says she is getting extraordinary results. “I lost well over 150 pounds, and I’ve been keeping it off for the past couple of years.”

“I’m more energized,” Long says. “As far as my energy, I feel like I’m stronger. I feel like I’m less tired. I feel like I can do almost anything now.”

Dr. Edward Phillips, a Boston physician who now prescribes exercise, says, “Our bodies are meant to move. Integrating movement into our day allows the system to workoptimally. Part of the system that needs to work is our brain, and includes sleep, mood, cognition, ability to concentrate.”

An object in motion tends to stay in motion

One of the universal laws observed by physicist and mathematician Sir Isaac Newton, stated that an object at rest will stay at rest unless a force acts upon it. Additionally, an object in motion tends to stay in motion. Apathy and passion are two forces that carry out those same roles in the human body. The less we care, the more apathetic we become. With no forward movement in our life, stagnation sets in, making it harder and harder to move from our helpless, docile state. On the other hand, finding passion for something can be a momentous force that can make our energy “snowball.” As our energy builds and crescendos, our forward motion becomes hard to stop.

Exercise can work in the same way. By simply starting and getting the ball moving, a person creates a platform from which they can launch and build momentum. The key is to get the ball moving, to start the motion, so momentum can be created. This takes focus and commitment at first, but as the motion becomes second nature, it becomes easier to be that object that Newton describes as tending “to stay in motion.”

The New Living Translation of Matthew 25:29 of the American Bible sums up this phenomenon well, “To those who use well what they are given, even more will be given, and they will have an abundance. But from those who do nothing, even what little they have will be taken away.” Perhaps this passage can help us understand that if we do nothing with what we already have, we will lose it (including our health), but if we efficiently utilize, fully appreciate, and put to work what we have, momentum is welcomed into our lives, pushing us toward a more fulfilling (and healthy) life.

Health professionals are starting to see how these simple universal truths can be applied in the field of medicine. More doctors are starting to prescribe exercise over drugs, because exercise works to encourage forward movement, encouraging the movement of blood and the inner cooperation of organs. Exercise helps us to exit a revolving state of stagnation, encouraging the organs to work together and detoxify the body. A person in motion tends to stay in motion, and the health benefits are remarkable.

CrossFit trainer facing backlash for lifting more than 90 pounds while pregnant

pregnant belly

Cross Fit trainer Emily Breeze is a mom-to-be who has chosen to maintain an intense fitness regimen throughout her pregnancy—and received serious backlash for it. Breeze was recently filmed lifting more than 90 pounds 37 weeks into her pregnancy, which scored her praise from some commenters and outrage from others.

Watson is a Cross Fit trainer who recently told the Today show that working out is “her life.” She regularly updates her Instagram page with healthy lifestyle pictures and videos for her 15,000 followers to enjoy, and she’s gained attention over the last few weeks for her ability to deadlift crazy amounts of weight while pregnant. Though Breeze has assured her followers that she’s been listening to her doctor’s advice as far as fitness is concerned, many have said they’re worried she’s jeopardizing the health of her pregnancy by maintaining such an active life in the gym.

Breeze is not the first to encounter this criticism. Just last month, Australian trainer Chontel Duncan came under fire for continuing high-intensity workouts during her pregnancy. And fitness competitor Stacie Venagro received backlash for her six-pack pregnancy in January, as well. But despite the overwhelming backlash, experts say maintaining a fit, healthy lifestyle during pregnancy is often what’s best for mother and child.

The most recent set of American Congress of Obstetricians and Gynecologists guidelines state that exercise during pregnancy has been shown to have minimal risks (though the ACOG does recommend modification based on normal physiological changes throughout the nine months). In fact, regular physical activity during pregnancy often brings with it several benefits, like: weight management, physical fitness, a reduced risk of gestational diabetes in obese women, and improved psychological well-being. The guidelines suggest that women with uncomplicated pregnancies take part in aerobic and strength-training activities before, during, and after their pregnancies. But the ACOG warns that any pregnant woman should speak to her doctor and receive a thorough clinical evaluation before embarking on a fitness regimen.

“[Exercise] is all I know,” Breeze said. “It’s what I believe in, and I want to have a healthy, fit pregnancy.” In cases like these, it’s important to remember that what’s right for one mother may not be right for another. “While regular physical activity is encouraged in uncomplicated pregnancies, each patient should consult her physician before starting any exercise routine during pregnancy,” Nitasha G. Jain, M.D., assistant professor of Obstetrics and Gynecology at the Columbia University Medical Center, tells SELF. “We consider each patient as an individual, because everyone’s a little different. Exercise in pregnancy should be tailored to each individual’s baseline capacity and should be discussed with an obstetrician at the beginning of the pregnancy.”

For Breeze, this might mean lifting 90 pounds. And for you, it might not. Like Jain said, it’s all about individual differences and needs.