Tagged: Needs

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2 Experts Explain How Your Diet Needs to Change When You Lift Weights


2 Experts Explain How Your Diet Needs to Change When You Lift Weights
“It’s essential to know that nutrition has a significant impact on your results,” Dr. Luiza Petre, board-certified cardiologist and weight-management specialist, told POPSUGAR. If you’re lifting weights in an attempt to build muscle mass, Dr. Petre

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Gym and Studio Sync lets Strava users upload their indoor workouts too – Digital Trends

Why it matters to you

Strava now tracks not only outdoor activities like running and cycling, but gym workouts too, providing a more complete picture of a user’s fitness routine.

Strava[1] (iOS[2]/Android[3]) has been one of the top fitness apps for outdoor athletes for several years now, allowing runners, cyclists, rowers, skiers, and even rock climbers to track and share their workout data online. But the company knows that not all workouts take place outdoors and that many of its users spend plenty of time in the gym too. To better meet the needs of those users Strava is updating its platform[4] by adding a new option called Gym and Studio Sync[5]. This feature not only expands the number of activities tracked by the system, but gives users credit for a variety of indoor workouts they do too.

Gym and Studio Sync allows Strava users to link their account with select gyms, fitness studios, and even other apps to automatically upload workout data directly to their online profiles. This gives Strava, which already sees 11 million activities uploaded each week, the potential to become the one-stop shop for storing all workout data, making it easier to track performance improvements from all activities over time. Of course, the data will also be available for sharing with friends too, sparking friendly rivalries and spurring a bit of competition among users.


So far, Gym and Studio Sync integration has been announced for Flywheel Sports[6] and Expresso[7] cycling studios, the Fitbod[8] (iOS[9]) and LiveRowing[10] (iOS[11]) apps, Life Time[12] gyms, and the Peloton[13] cycling trainer. This gives users the ability to upload data from their morning spin class[14] or workout routine at the gym for instance, or share the data from a cycling or rowing session that they completed indoors while at home. Previously, those types of fitness routines went untracked within the Strava platform, but now any workout conducted with these partners will automatically be shared to the system.

If your favorite gym or studio is not currently on the list, do not lose heart. Strava promises that it will be expanding the list of supported gyms, studios, apps, and devices over the next few months, bringing more partners into the program. The company says that with the addition of the Gym and Studio Sync program, it will now track more than 31 different types of activities, giving users a more well-rounded fitness experience.

To find out more visit strava.com[15].


  1. ^ Strava (www.strava.com)
  2. ^ iOS (itunes.apple.com)
  3. ^ Android (play.google.com)
  4. ^ updating its platform (www.digitaltrends.com)
  5. ^ Gym and Studio Sync (blog.strava.com)
  6. ^ Flywheel Sports (www.blog.strava.com)
  7. ^ Expresso (www.blog.strava.com)
  8. ^ Fitbod (www.blog.strava.com)
  9. ^ iOS (itunes.apple.com)
  10. ^ LiveRowing (blog.strava.com)
  11. ^ iOS (itunes.apple.com)
  12. ^ Life Time (www.blog.strava.com)
  13. ^ Peloton (www.blog.strava.com)
  14. ^ morning spin class (www.digitaltrends.com)
  15. ^ strava.com (www.strava.com)

Push-Ups for Real Strength

Nowadays, push-ups are either mocked, considered useless, or worse, forgotten about altogether. That’s a huge mistake, and one that we need to address ASAP.

Why Do Push-Ups?

  1. They’re great for the shoulders. Push-ups not only improve timing between the scapulae, shoulders and elbows, but they also work to open up the upper back. One of the reasons we have so many shoulder problems today is because we don’t put a strong enough emphasis on proper push-up technique.
  2. They’re great for the core. If you want to get stupid-strong, you need to bench press. But one of the downsides to the bench press is that it’s performed on your back. In a push-up, you have to unify or tie together your upper and lower body. Your core is the tie that binds, and if it’s weak, unstable, or imbalanced, it’s going to affect your ability to do the push-up correctly.
  3. They can be done anywhere. There’s always enough space to get a quick and dirty push-up workout in.

How Do You Do Push-Ups?

I can’t tell you how many “experienced” lifters I’ve worked with who have absolutely no clue how to perform a proper push-up. Seriously. No clue. Here are some areas that need focus:

1 – The Upper Body

Too many people want to think in absolutes. Either they want the elbows flared out to 90 degrees, or they tuck them in hard by the sides. Neither option is great for your shoulders.

[embedded content]

With the elbows flared excessively, a ton of stress is placed on the shoulder joint. It’s also an incredibly disadvantageous position biomechanically, so not only will it feel like crap, but you’ll perform like crap, too.

On the flip side, tucking the elbows in hard to your sides isn’t a great idea, either. While most do this with the intent of sparing the shoulders, what ends up happening is that this excessive tucking causes the humerus to glide forward in the glenoid fossa. In normal people talk, you start to get an “owie” in the front of your shoulder.

Instead, find a balance. Make a 45-degree angle with your elbows, or simply “make an arrow.” This cue works like a charm for shoulder health and performance.

2 – The Lower Body

This part is easy. Just keep the lower body tight. Sure, you can squeeze the glutes and flex the quads, but you don’t need to go full-blown high-threshold when you’re doing a standard push-up. Instead, find a normal amount of tension for the task at hand. Save all those high-tension strategies for when you’re doing those single-arm, blindfolded push-ups on a medicine ball.

3 – The Core

This is arguably the most important part of the body when performing a push-up. After all, tying together the upper and lower body is the reason we perform push-ups versus bench presses. Find and hold a neutral spine position throughout. If you laid a PVC pipe or broomstick on your back, you should have three points of contact:

PVC Test
  1. The back of the head
  2. The upper back
  3. The buttocks

If you want extra credit, make sure that you only have a slight (1 inch) space in between your lumbar spine and the stick. This will make sure your abs are optimally engaged.

Now getting into this position may be relatively easy, but the hard part is staying there when you actually do the movement. What you tend to see is a lowering of the body, followed by deepening lordosis, a caving of the upper back, and a head that droops towards the floor. Instead, lock the spine in throughout and you’ll not only get a great upper body workout, but a great core workout as well.

4 – Natural Movement

Most people make push-ups unnatural and unathletic. If you’re thinking about “pulling” your shoulder blades together when you lower yourself down, stop!

When most people think about pulling the shoulder blades together, they inevitably slam them together at the beginning of the movement and run out of motion at the scapulae. At this point, they continue to lower down, and all of that movement (and stress) moves to the shoulders.

To remedy this, think about making the movement athletic again. Don’t think about pulling the shoulder blades together. Simply think about moving the scaps, shoulders, and elbows at the same time.

But if you’re really patterned to first pull the shoulder blades together, you may need to think about the opposite: bending the elbows first. It sounds counterintuitive, but thinking about bending the elbows first will typically clean up the movement in a matter of reps.

5 – Reaching

The second critical element of a great push-up is to focus on reaching at the start and the finish. Many athletes are locked into a poor position through their upper back and thorax:

  • The thorax is pushed forward, which doesn’t give the scapulae a place to rest.
  • The scaps are looking for stability, so muscles such as the rhomboids become overactive and “pin” the shoulder blades back and down.

Push-ups are a great tool to help remedy this, but only when done correctly. You may have seen that bro on Instagram cranking out sets of 50, 75, or 100 push-ups, but you’ll note that he never actually finishes a rep. Sorry, but that’s making things worse.

Instead, think about finishing each rep. Keep the chest out while simultaneously reaching long through the arms, or thinking about pushing the body away from the floor.

[embedded content]

When done correctly, it should feel like you’re stretching the area in between your shoulder blades at the start and finish of each rep.

How Do I Make Push-Ups Harder?

It’s funny when someone says, “Push-ups are easy! Can’t we find a way to make them harder?” Then when you actually watch them do some push-ups, their hips are dragging the floor, their shoulders are all over the place, and their neck is protruding like an 80-year-old with osteoporosis.

Push-ups aren’t the sexiest exercise, but first learn to do them correctly before seeking new challenges. Once you do that, there are three routes you can typically take to make them harder:

1 – Strength-Focused Progressions

Chain Push-Up

Use these if you want to go full-blown meathead and just get super strong. These include anything that increases the external resistance:

  • Bands
  • Chains
  • Weighted vests
  • Plates loaded on your back

2 – Stability-Focused Progressions

Ring Push-Ups

These are great options if you want to bulletproof your body and make sure things are in balance. It’s not uncommon to see super strong guys who have shoulder or lower-back problems, so doing stability-focused progressions can clean up those weak areas and fix them up for the long haul.

Stability-focused progressions would include any exercise where there are elements of instability involved: unstable surface push-ups (TRX, Blast Straps, Jungle Gym, gymnastic rings, etc.) and push-ups with the hands on medicine balls.

3 – Rotation-Focused Progressions

[embedded content]

Strong and explosive athletes have a tendency to get locked in the sagittal plane (driven into extension). If this becomes excessive, they lose access to their frontal and transverse planes, which can cause injuries up and down the kinetic chain.

To remedy this, offset push-up variations can be crucial in getting trunk rotation back. Push-up variations in this category can include: offset variations off a box (see video), offset variations with one hand on a medicine ball, and push-ups to a single-arm support.

Based on your needs and goals there are tons of different options at your disposal. And if you want the best of all worlds, simply rotate your emphasis every 2-3 months to help build a strong, well-balanced, and bulletproof physique.

Related:  The Very Best Push-Up for Pecs[1]

Related:  Push-Ups: You’re Doing Them Wrong![2]


Anytime Fitness opening first 24-hour gym in Beverley at Flemingate centre

Beverley’s first 24-hour fitness club is coming to the Flemingate centre[1].

Anytime Fitness will offer 24/7 access to the club, which will benefit from an investment of more than £500,000 in fit-out and gym equipment.

It will be the first Anytime Fitness club in East Yorkshire, occupying a first-floor unit with a ground-floor entrance close to Debenhams.

Franchise owner Neel Sodha said Anytime Fitness would be the newest, largest and best-equipped gym in Beverley[2] and for miles around, catering for today’s increasingly busy lifestyles and varied work patterns.

It will open in May, following the fit-out which has already begun at the 7,500sq ft unit.

More news: ‘Unfit mum’ jailed after tragic death of Poppy, 4, who was fed drugs[3]

Mr Sodha said: “We believe Anytime Fitness will be very popular with professional people who want to be able to work out in a high-quality environment, at times and in a place convenient to them.

“We will draw our members from Beverley and a number of miles around, either because they live or work in Beverley, or want the experience we will offer that they can’t get anywhere else in the area.

“This will be a club, not just a gym, and it will have a club community. It will be a place where the staff will go out of their way to get to know the members and make them feel welcome.

“It will be a place where members can make friends and take part in social events. For example, we’re looking to tie-up with Flemingate’s Parkway Cinema to organise cinema nights for members.”

Mr Sodha, whose family specialises in running franchise businesses, said the Flemingate club would feature a studio for exercise classes as well as communal workout areas. The changing rooms will have individual shower cubicles.

Personal trainers will be available and Anytime Fitness plans to use Flemingate’s outdoor public space for exercise classes and group activities in the spring and summer months.

Mr Sodha said Flemingate was perfect for the Anytime Fitness model, which focuses on convenient, well-lit and safe locations, well-served by parking and public transport.

“Flemingate fits the Anytime Fitness model to a tee. It’s a great location, with a large 24-hour car park on site, the rail station just two minutes’ walk away and bus station also close by,” he said.

“Beverley is also a large and affluent community with lots of professional people who are concerned about looking after their health and wellbeing.”

Opened in November 2015, Flemingate has seen a series of additions in recent months, including health and beauty retailer Superdrug, fashion stores Outfit and River Island and coffee brand Starbucks.

Graham Tait, Flemingate Centre manager, said: “Anytime Fitness adds yet another element to the mix at Flemingate. It enhances what is already here and brings a unique proposition to Beverley and the surrounding area.

“We’ve been looking for a gym operator for Flemingate and Anytime Fitness was the one we identified as being a perfect fit, in terms of quality and convenience to people’s increasingly busy lives.

“We want to bring businesses to Flemingate that will contribute to the centre as a whole and Anytime Fitness will certainly do that.”

Mr Tait said the gym would also attract more visitors to the £70m centre near Beverley Minster.

“Anytime Fitness will add footfall to the centre, which will be great for the retail and leisure outlets, and the fitness club will also benefit from access to the 800 people who now work at Flemingate.

“It’s also another example of Flemingate bringing a business to Beverley that otherwise could not be accommodated in the town,” he said.

Read more: Blade in Hull needs planning consent[4]


  1. ^ Flemingate centre (www.hulldailymail.co.uk)
  2. ^ Beverley (www.hulldailymail.co.uk)
  3. ^ Link to full article (www.hulldailymail.co.uk)
  4. ^ Blade in Hull needs planning consent (www.hulldailymail.co.uk)

Work out your body (and mind) with this 5-minute boxing reset from Ashley Guarrasi

Athleta Ribbon - 2

What to do when your sanity needs a sweat sesh, but making it to the studio is just not going to happen? Sweat Series is here to help! We partnered with Athleta[1] and asked the industry’s hottest instructors and fit-stagrammers to give us their quickest—and hardest—do-anywhere workouts. So, get pumped! (On your own schedule.)

Finding a workout you love is so much more than getting in a good sweat: “It’s about finding that cathartic time that relieves your stress, boosts your mood, and makes you feel confident,” explains Ashley Guarrasi, a founding trainer at Rumble boxing studio.

For her it was boxing—and in the video above, you can see why. With energetic power-jabs, powered-up core-targeting planks, and a feeling of instant gratification when you finally hit that bag, boxing is as much an emotional workout as it as physical one. (And don’t worry, you won’t be without a serious sweat sesh: “This workout will seriously work your entire body—from your arms and core and to every muscle in you your leg.”)

Even if you’re a newbie, Guarassi says, the workout shouldn’t be intimidating. “It’s all about letting go of anything, everything—you can be whoever you want inside the ring,” she explains.

So make some room and get ready for this full-body (and mind) workout from Ashley Guarrasi.

And check out the rest of our butt-kicking Sweat Series workouts here.[2]

Get the Athleta look:

Ashley is wearing:
High Neck Shadow Stripe Chi Tank,[3] $44
Colorblock Spliced Sonar 7/8 Tight,[4] $84


  1. ^ Athleta (ad.doubleclick.net)
  2. ^ here. (www.wellandgood.com)
  3. ^ High Neck Shadow Stripe Chi Tank, (athleta.gap.com)
  4. ^ Colorblock Spliced Sonar 7/8 Tight, (athleta.gap.com)