When the sun is shining, heading to the gym or a windowless sports hall can seem like a waste of a beautiful day. But workout sessions and time in the sunshine don’t have to be mutually exclusive.
The wind acts as natural resistance when you run or cycle outside so you are forced to work harder. Research by physiologist Professor Andrew Jones found treadmill runners expended less energy to cover the same distance as those running outside. His study suggested that to replicate outdoor running, treadmill runners would need to adjust their machine incline to 1%. But trail and park running, with its undulating terrain and – in the case of some parks - steps, offers natural resistance and interval training without the hassle of messing with machine settings.
IT BOOSTS SELF ESTEEM
In addition to reducing stress and other negative emotions, exercising outdoors has been linked to increasing self-esteem. A study by the University of Essex found that exercise alone significantly reduced blood pressure, increased self-esteem, and had a positive, significant effect on four of six mood measures. But viewing both rural and urban pleasant scenes during exercise produced a significantly greater positive effect on self-esteem than the exercise-only control. Viewing unpleasant urban scenes whilst exercising had the worst outcome, prompting the researchers to conclude that ‘green exercise’ has important public and environmental health consequences.
Get in touch for a fun and personalised fitness program. ⚡️⚡️⚡️⚡️⚡️⚡️⚡️
What an AMAZING day yesterday! Honestly, I feel like it was all a dream. If I had a penny for every smile I saw I’d be a millionaire (although the joy of seeing all your smiles was priceless!)! With all the awesome local events going on I truly want to thank all the participants for choosing to make the Jingle Bell Jog part of your Saturday! As with every year I’m always taking notes on how we can improve the event (more cups for coffee and hot chocolate next year!). If you love exercising outside the box in all sorts of weather conditions you’d love Boot Camp! If interested, don’t hesitate to reach out! Flexible participation and modifications for all fitness levels! www.ExerciseOutsideTheBox.com
VOLUNTEERS: A HUGE thank you to all the volunteers! I think we can all agree their jingle bell distribution skills were top notch this year! @gleason0724 (Top elf!) @lypski4 and @lyp7mom (Hot chocolate and coffee delivery), @johnlyp (DJ Santa with the washboard abs), @delaurieanne, @jwalton0906@jennholl19 (the jingle beauties checking you in), @billhansenjr (Photographer), @christoph_cz (lawn game coordinator), @imbabs and little Coco (Volunteer from Best Friends Dog and Animal Adoption), @melissamohwinkel (The cutest Grinch ever! The reason we may have to do a “Most Festive Outfit” category next year), @suetheflute (Volunteer with radiant skin- must be that Rodan and Fields), Phyllis Howard (Goodie Bag extraordinaire!) DONATIONS: The donations you brought for @bestfriendadopt Best Friend Dog and Animal Adoption, Inc. and Cat Adoption... and Operation Warm Heart were amazing!! Thank you, thank you, thank you! If you wanted to make a monetary donation you can go directly to the website: AND
Leadership is the ability to get extraordinary achievement from ordinary people. 🤸♀️🤸♂️🌍
13 17411:39 AM Oct 22, 2018
LET'S TALK CORE
"Strengthen your core" - Every medical professional's favorite phrase. You've probably heard that before. But what the hell does that actually mean? What is your core and does it need strength?
An important note that I always like to convey - the idea that core strength is the cause of low back pain is reductionist and entirely misses the mark on how complex pain really can be. Core strength is not the magic bullet to "fixing" low back pain. And in reality, the word core is a bit of a misnomer. Some define it as just the Transverse abdomnials, others the transverse abs and the diaphragm, and others define it as the entire ab/back/trunk complex.
I use the term "core" in these videos as I think people immediately understand the idea I'm trying to get across. When I think of "core" strength, I think more of the ability and conscious motor control of movement of the spine with loaded movements being (probably) more important than unloaded movements (posture). But however you define it, building variable trunk resiliency can be of benefit for day to day life.
1️⃣ Kneeling Ab Wheel rollouts
2️⃣ Dynamic ab wheel movements
3️⃣ Full ROM plank rollouts
4️⃣ Asymmetric cable deadbugs
5️⃣ Overhead cable deadbugs
🔑 Find different ways to challenge your "core" and build an all around robustness.
Save the 📷 or share it with someone in need of some ab love.
🌈 𝐓𝐡𝐞 𝐌𝐨𝐫𝐞 𝐘𝐨𝐮 𝐊𝐧𝐨𝐰... 𝐅𝐨𝐥𝐥𝐨𝐰 𝐭𝐡𝐞 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭
𝐍𝐢𝐜𝐤 𝐇𝐞𝐥𝐭𝐨𝐧 @Dr.Nick.DPT#𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭
The gym is great, kind of. It's where you do tough workouts to improve your conditioning. But sometimes , it feel like you're jumping from one box (work) to another (the gym). Serious studies have proven that exercising outside led to more enjoyment, more enthusiasm, pleasure, and self-esteem, as well as less tension, depression, and fatigue.
In your case, you will be able to go longer and push yourself harder.
Grab two towels. Find a playground. Try this hard core routine. And comment your feedbacks below. 3 sets of 12 reps/exercise. Rest time 60 sec.
La salle de gym c'est génial. C'est l'endroit où vous effectuez des séances d'entraînement difficiles pour améliorer votre condition physique. Mais parfois, on a l'impression de sauter d'un lieu clos (le travail) à un autre (la salle de sport). De serieuses études ont démontré que s'entrainer à l'extérieur entraînait plus de plaisir, d'enthousiasme, de joie et d'estime de soi. Ainsi que moins de tension, de dépression et de fatigue.
Vous concernant, vous pourrez aller plus longtemps et vous plus loin dans l'effort.
Attrappez deux serviettes. Trouvez un terrain de jeu. Essayez cette routine assez difficile. Et faites-moi vos impressions ci-dessous. 3 séries de 12 répétitions / exercice. Temps de recup 60 sec.
8 7834 days ago
Where there is peace and meditation, there is neither anxiety or doubt.🧘🏻♂️☯️ Photo📸: @gabosaturno