NEW YORK TIMES: Lift Weights, Eat More Protein if You’re Over 40 — The Combination Can Help You Become Stronger

Embed from Getty Images

A comprehensive scientific review of research, which was published in the British Journal of Sports Medicine, aggregated the results from the best past studies of weight training and protein. What the published review found was that eating more protein — and, as the New York Times reported, “well past the amounts currently recommended” — can amplify “the results of lifting weights, especially for people past the age of 40.” That means larger, stronger muscles and greater strength.

Follow this link to take a look at their write up: Lift Weights, Eat More Protein

To Sit or to Stand: Try a 30-Day Challenge — Sitting Too Long Can Shave Time Off Your Longevity

Dr. Sudip Bose on the treadmill

By Dr. Sudip Bose, MD, FACEP, FAAEM

Smoking one cigarette is the medical equivalent of cutting one hour off your life. You may have heard that oft-quoted statistic before.

By the same token, sitting for too long can shave time off your longevity as well.

There are some major things regarding health that are effected by the amount of time you sit vs. stand or engage in anything else active. Sitting for long periods of time can effect your cardiovascular health, it can hasten the slide towards obesity; people who have sitting jobs are about 2.5 times more obese than those who do not.

Sitting also has an effect on mortality — death. Data shows that people who sit three hours a day vs. people who sit six hours a day. The people who sit six hours a day have a 40 percent increased chance of death. If you have an office job that requires you to sit for long amounts of time, there are some things you can do to mitigate the “sitting effect” and lessen the impact of sitting on your overall health. These are small things, but if you’re mindful of them, they can help:

  • Take phone calls standing up
  • Set a timer reminder and get out of your chair every 30 minutes or so
  • Park farther away from your office and walk more
  • Take the stairs and not the elevator or escalator

All these will help with blood flow and help circulate oxygen throughout your body and especially to your brain. It can help make you more productive.

Continue reading “To Sit or to Stand: Try a 30-Day Challenge — Sitting Too Long Can Shave Time Off Your Longevity”

10 New Year’s Resolutions You Can Keep? According to Men’s Health Magazine, These Are Resolutions They Say You Can Actually Stick With

Embed from Getty Images

Men’s Health has published a roundup of their 10 New Year’s resolutions they say you’ll actually be able to stick to. They encourage us to, “Make this year your best one yet by picking a goal that will prime you for success.” Follow this link to take a look at their write up: 10 New Year’s Resolutions to Keep

Prehistoric Women Had Stronger Arms Than Competitive Rowers Today

[brightcove:5569684893001 default]

This article originally appeared on

Today’s athletes may be strong, but they’ve got nothing on prehistoric women who spent their days harvesting crops and grinding grain. According to a new study in the journal Science Advances, the average woman who lived during the first 6,000 years of farming had stronger upper arms than modern-day female rowing champions.

The study “highlights the scale of women’s labor in prehistoric agricultural communities, and the hidden history of women’s work across thousands of years of farming,” says study author Alison Macintosh, a postdoctoral anthropology researcher at the University of Cambridge in the UK.

Previous research has compared women’s bones to men’s of the same era, the authors write in their study. But male bones respond to strain in a more visibly dramatic way than female bones, they explain, which has caused scientists to underestimate the true nature and scale of the physical work done by women in prehistoric societies.

Continue reading “Prehistoric Women Had Stronger Arms Than Competitive Rowers Today”

Soccer success is all about skill

A new study used analytic techniques developed in evolutionary biology to determine the impact of a player’s skill, athletic ability, and balance on their success during a game.
Source: ScienceDaily

The 15-Minute Home Workout to Survive the Holidays

[brightcove:5523727483001 default]

This article originally appeared on

For most, the holiday season means a whole lot of travel, food and to-dos…and little time, space or energy for exercise. But your fitness doesn’t have to take a backseat to a packed seasonal schedule — and this home workout, made up of just five exercises (all from Daily Burn 365), is proof.

The total-body bodyweight routine is low-impact, so you won’t bother others by jumping around. And you don’t need any equipment, either. Plus, you’ll target multiple muscles in each efficient move, working your body from top to bottom along the way. All you need is 15 minutes and a space the size of an exercise mat. Follow along pre- or post-feasting with the fam — or better yet, both.

RELATED: The 7 Best Strength Exercises You’re Not Doing

The Home Workout You Need This Holiday Season

Perform each combination exercise below in order for 40 seconds each. Rest for 20 seconds between each exercise — or skip the breather and keep going if you have the stamina. Repeat the circuit at least twice for three total rounds.

Home Workout: Walk Out to Shoulder Tap Exercise

GIF: Daily Burn 365

1. Walk Out to Shoulder Tap

How to: Start standing with feet hip-width apart (a). Reach down to touch the ground (try to keep your legs straight) and walk your hands out to a high plank position (b). Tap your left shoulder with your right hand, then your right shoulder with your left hand. Engage your legs, abs and glutes so your hips stay steady (c). Walk your hands back to your feet and stand up (d). Repeat.

RELATED: 5 Planks, 10 Minutes: Your Ultimate Ab Workout

Home Workout: Lunge to Front Pull Exercise

GIF: Daily Burn 365

2. Lunge to Front Pull

How to: Start standing with feet a little wider than hip-width apart, toes pointed slightly outward. Bring your arms straight up overhead (a). Lower into a sumo squat as your pull your elbows down and back by your sides (b). Stand back up, bringing arms overhead (c). Next, turn to your right as your bring your arms down to shoulder height and lower into a lunge, both knees bent to 90 degrees (d). Stand back up, bringing arms overhead (e). Repeat the turn and lunge, this time turning to your left side (f). Continue alternating sides with a front pull between each lunge.

Home Workout: Shuffle Side Punch Exercise

GIF: Daily Burn 365

3. Shuffle Side Punch

How to: Start standing with feet a little wider than hip-width apart. Hold your fists at your face like a boxer (a). Shuffle your feet, taking two steps to the left (b). Using your hips to help drive the movement, punch your right arm out to the side, palm facing downward. Then quickly bring your fist back to your face (c). Shuffle to the right two steps (d). Then punch your left arm out to the side, palm facing downward and then quickly bring your fist back to your face (e). Repeat.

RELATED: The Kickboxing Workout That’s All About Abs

4. Plyo Lunge with Bent Over Row

How to: Start standing with feet staggered so your left leg is in front, knee bent. Hinge forward at the hips about 45 degrees and straighten your arms out in front of you (a). Pull your elbows back, keeping them in close to your sides, then straight them back out to perform the row (b). Jump to switch your footing, bringing your right leg forward with knee bent (c). Repeat the row (d). Continue alternating your lunge stance with a row between each.

Home Workout: Side Plank to Boat Pose Exercise

GIF: Daily Burn 365

5. Boat to Side Plank

How to: Start sitting on a mat. Lean back about 45 degrees and bring your knees up into a tabletop position, arms straight out by your legs. You should be in boat pose with knees bent (a). Roll onto your left side to hit a side plank, legs out straight, elbow under your shoulder and creating a straight line from shoulders to hips to ankles (b). Roll back onto your butt to hit boat pose again (c). Then roll onto your right side to hit a side plank (d). Repeat, performing boat pose between each side plank.

Source: Fitness