5 Exercises for Baseball Players To Prevent Shoulder Injuries

I was asked by one of my clients what are some shoulder exercises to do for his son, who plays baseball. Here are some essential exercises that will help not only youth baseball players but also adults. 

While many elite baseball players understand the concept of an arm care program, youth players often miss the opportunity.

The demand placed on youth baseball players has continued to rise with more players engaged in year-round baseball. Not surprisingly, the injury rates to the shoulder and elbow, including Tommy John surgery(more formally known as ulnar collateral ligament (UCL) reconstruction), have skyrocketed. Throwing a ball just once puts significant torque on the shoulder, and repetitive throwing without adequate shoulder strength can lead to injury.

The following list is recommendations I have for baseball players to significantly reduce the injury rates for the upper extremity. This blog will only address the final recommendation and provide pictures of the 5 essential exercises for any baseball player or overhead athlete.

• Use correct throwing mechanics

• Adhere to specific pitch count recommendations based on age(attached below)

• NEVER continue pitching when the arm feels “tired”: pitching with arm fatigue is one of the best predictors of arm injury. Coaches and players need to understand that pain or soreness does not need to be present for a pitcher to be pulled from the game.

• Engage in a proper arm care program like the one presented here.

Fortunately, the equipment needed to perform these exercises is minimal and very cost-effective. My recommendation is to use resistive bands and light dumbbells (1-3 lbs Youth | 5-7.5 lbs Adult). With these two items, all the exercises can easily be performed at home, at a gym or even on the field before practice or a game.

These exercises only represent the core exercises we prescribe as part of a comprehensive home exercise program. To learn more about this program and learn about additional exercises, be sure to contact me at Nicholas@poulin.healthcare. Whether you are preventing an injury or currently have one, these exercises and I can get you back to the field stronger and better than before!

Please see the following 5 Exercises and perform them with a 2-second hold at the contraction.

Target 3 Sets x 16 Reps

All rise now — just how fit are you?

How fit are you, really? Fitness is not always best measured by parameters like your weight, your ability to run a 5K, or whether you can do 10 push-ups. Instead, one test of fitness is how well you can stand from a seated position.

Try this: Rise from the floor without using your hands

Before you start: Keep in mind that this test is not for everyone. For instance, someone with a sore knee, arthritis, poor balance, or another kind of limitation would have difficulty doing the test with little or no assistance.

Instructions: Sit on the floor with your legs crossed or straight out. Now stand up again. (This may not an easy movement for many people, so for safety do this with someone next to you.)

How did you do? Did you need to use your hands or knees? Could you not get up at all?

Now, do the test again, only this time grade your effort. Beginning with a score of 10, subtract one point if you do any of the following for support when you both sit and stand:

• use your hand

• use your knee

• use your forearm

• use one hand on the knee or thigh

• use the side of your leg

• lose your balance at any time.

For example, if you sat with no problem, but had to use either a hand or a knee to get up, take off one point. If you had to use both your hands and knees, deduct four points (two points each).

If you can sit and stand with no assistance, you scored a perfect 10. If you could not get up at all, your score is zero. Ideally, you want a score of eight or higher. (For the record, the first time I tried, I got a seven.)

What the no-hands test tells us about fitness

“The sit-and-rise movement — sometimes also referred to as the no-hands test — can reveal much about your current strength, flexibility, and overall wellness,” says Nicholas Poulin, CEO & Founder of Poulin Health & Wellness.

Performing the sit-and-rise test requires leg and core strength, balance and coordination, and flexibility. But if you struggle, that does not necessarily mean you are out of shape.

“Think of it as a way to highlight areas of your physical health you should address,” says Poulin. Even if you currently do reasonably well on the test, practicing it regularly can find weak spots before they become worse.

Three exercises that can improve your performance

If you need to improve your performance, here are three exercises L’Italien recommends that can help improve your score — and ultimately your fitness. He recommends adding them to your regular workout routine. If you are just starting out, perform them twice a week and build from there.

Lunges. The simple lunge helps with both leg strength and balance.

• Stand with your feet shoulder-width apart.

• While keeping your abdomen tight and your back in an upright position, step forward with one leg until your knee is aligned over the front of your foot. The trailing knee should drop toward the floor.

• Hold for a few seconds and return both legs to the starting position. Repeat with the opposite leg.

• Do five to 10 repetitions with each leg to make a set. Do two to three sets.

Modification: Stand next to a wall for hand support if needed. For an extra challenge, hold small hand weights during the movements.

Hamstring stretch. Tight hamstrings are a significant contributor to poor flexibility among older adults.

• Lie on your back and place a strap, belt, or towel around one foot.

• Holding the strap, gently pull the leg back until you feel a stretch in the back of the leg.

• Hold the stretch for 30 seconds and then release. Switch to the other leg and repeat.

Plank. This can help strengthen a weak core.

• Lie face down with your forearms resting on the floor.

• Raise up your body, so it forms a straight line from your head and neck to your feet.

• Tighten your abs and try to hold this position for 10 seconds.

• Rest and then repeat. Do two to three planks in total. Work up to holding each plank for 30 seconds or longer.

Modification: To make the exercise easier, do it while leaning against a counter or table at a 45-degree angle. You can also hold the plank from a full push-up position.

Better Heart Health in 8 Weeks!

Two decades ago, the DASH (Dietary Approaches to Stop Hypertension) study tested the effects of three different diets on almost 500 participants over eight weeks. The first diet was a typical American diet, relatively low in fruits and vegetables (3.5 servings daily) and high in junk foods and sweets. The second offered more fruits and vegetables (8.5 servings daily) as well as seeds, nuts, and beans, and not many sweets. The third was the very healthy DASH diet, rich in fruits and vegetables (9.5 servings daily), beans, nuts, seeds, and whole grains, and barely any sweets. Participants truly stuck to each diet plan: All meals were provided by the researchers, with one meal per day eaten at the study center and the rest provided in coolers for take-home. All diets had the same amount of sodium (salt) and calories.

What did the original DASH study find?

After only two weeks, both the more-fruits-and-vegetables diet and the DASH diet significantly lowered blood pressure! This healthy blood pressure effect lasted for the whole eight-week study. Most importantly, it didn’t occur due to any differences in sodium intake or weight loss among the participants in all three diet groups.

Further, the study highlighted a remarkable effect on participants following the DASH diet. Among those with a diagnosis of high blood pressure, systolic blood pressure (the top number) dropped by 11.4 points, and diastolic blood pressure (the lower number) by 5.5 points. Basically, the DASH diet was more effective than a lot of blood pressure medications. Who wants to take a pill when you can simply eat healthier, which will provide plenty of other benefits? For example, diets higher in fruits and vegetables are associated with lower risk for all sorts of cardiovascular disease, like heart attacks and strokes.

What does the new data tell us about heart benefits?

Researchers eager to learn more about the heart benefits recently took a second look at data collected in the original study. Using blood samples from the original study participants in all three diet groups, they ran newer tests that can detect levels of heart strain, heart muscle injury, and total body inflammation. They found that both the more-fruits-and-vegetables diet and the DASH diet significantly lowered levels of heart strain and heart muscle injury, after just eight weeks. Total body inflammation levels were not significantly different, but scientists hypothesize that inflammation — which is linked to weight — would decrease with ongoing healthy eating and the inevitable weight loss that follows. This has been shown in many other studies.

The takeaway

The benefits of eating even slightly more fruits and vegetables can be seen in as little as two to eight weeks: significantly lower blood pressure, a measurably lower strain on the heart, and decreased heart muscle damage. Here is an important point: You can’t see these changes with your eyes. Blood pressure measurements and blood tests that find markers of heart strain and damage can show invisible changes critically important to our health, which can later lead to a heart attack, aortic aneurysm, stroke, peripheral artery disease, even dementia. A healthy cardiovascular system, the network of arteries connected to our hearts, keeps our bodies functioning well.

What it is not about: The numbers on the scale. The overall goal of a healthy diet should not be only about weight loss. If it is, then all of the other benefits are missed. A healthy diet and lifestyle will lead to healthy weight loss, which is great, but if that’s the only goal, then folks end up disappointed and disillusioned. Focus instead on eating healthy to be healthy, and take the focus off of the scale.

So how do we eat more like the DASH diet? You can find more information at the American Heart Association. But basically, it’s about working in more fruits, veggies, beans and legumes, nuts, seeds, and whole grains, and avoiding processed foods, red meats, snacks, and sweets.

Tips from a pro

• Healthy breakfast. Instead of a bowl of cereal or a bagel for breakfast (which are processed foods), have plain low-fat yogurt and a big serving of thawed berries with a sprinkling of nuts. It’s my favorite healthy breakfast! Do you prefer not to eat dairy? Feel like you need some whole grains in your breakfast? Great, try my no-added-sugar vegan granola. Need eggs for breakfast? Check out these other breakfast ideas, including a veggie-heavy frittata. You do you. Make your healthy breakfast out of foods you enjoy eating that are available to you and that also happens to be good for you. There are lots of options.

• Always have a fruit or a vegetable with your snack. Hangry in the late afternoons? Have a handful of nuts and a banana, or a tablespoon of peanut butter and an apple, or a cup of hummus and a bunch of carrots, or even one of my faves, a couple of squares of very dark chocolate and an orange. Every snack will be healthier (and more filling) if it includes fiber-rich fruits and veggies.

• Sneak more veggies into your main meals. Have frozen chopped spinach or kale handy to add to soups and stews, adding fiber and plant nutrients to your usual recipe. Add another veggie side to your barbecue, like sweet onions and colorful peppers sliced thin and sautéed in a grill pan on your grill.

Managing the new normal: Actively help your family weather the pandemic

When the pandemic first began earlier this year, it seemed like if we could just hunker down until perhaps summer, things would get better and we’d be able to get back to life as usual (or at least something similar to life as usual). We were in survival mode: we cut corners and made do, broke some parenting rules, and otherwise made choices we would never usually make. Because that’s what you do when you are in survival mode.

It’s now very clear that the pandemic is here for at least this school year, and survival mode is taking on a whole new meaning. It’s time to make new habits and routines specifically for the pandemic. It’s time to make better and more durable choices that can help keep us healthier — and happier.

Some things obviously aren’t about choices. If you have lost loved ones, are struggling financially, are living in a dangerous situation, or if you or anyone in your family is having thoughts of self-harm, please reach out for help. Your doctor may be able to direct you to resources in your community.

What I am talking about is practical, daily life choices that we can make in a different way that may help us feel and live better. Be proactive — and do it as a group activity with your partner and family, so that everyone feels heard and invested.

Identify the pain points and tackle those first

Think about the past few months, and literally make a list of everything that was particularly hard. Lack of structure? Too much screen time for everyone? Problems getting kids to do their remote work? Problems getting your own remote work done? Feeling isolated from friends and family?

Work together to come up with ideas to tackle these pain points. They might include:

• Clear daily routines (use something like a whiteboard so that all are on the same page). Along with those routines, have rules about screen time limits.

• For those doing remote work or remote school, create spaces they can use that approximate school or workspaces (no school from the bed, for example).

• Come up with some non-screen activities for all of you. Books with pages, for example. Blocks for kids, arts and crafts, dollhouses, and other things that spur imagination.

• Set up regular remote contact with friends and family that you haven’t seen. Consider widening your “bubble” to include some select friends and family that you trust to be safe and take precautions.

• If you have a partner, work out the division of labor in a way that feels fair to both of you.

Identify activities that make you happy, and build them in too

We really need this now; it is crucial, not optional. We need to be deliberate in this. Identify both things that people can do alone, and things that you can do together, and make them part of your routines. Maybe it’s some alone time for each of the adults, a date night (light some candles at a table after the kids go to sleep and put your phones aside), a family game night, some daily silliness… whatever makes you smile, build it in.

Identify ways to become healthier, both physically and mentally

This too is crucial; it’s not something we can put aside anymore. For example:

• Be sure everyone is getting enough sleep (at night, not during the day, unless someone works a night shift).

• Eat healthy foods. I know, pandemics seem to justify comfort food. But too many cookies, ice cream, and chips catch up with you eventually and start to make you feel bad instead of good.

• Get exercise. Every day is best, but do it at least five times a week — and make sure everyone in the family does it. It could literally be dancing in the kitchen or a YouTube exercise video. If you can get outside, even for a short walk, all the better — we need to be places that don’t have ceilings sometimes.

• Be mindful of your alcohol and other substance use. That little bit to “take the edge off” can be a slippery slope.

• Build-in time for communication with each other. It could be as simple as a device-free family dinner and at least one device-free check-in with your partner.

• Reach out to your doctor if you or anyone in your family is feeling particularly sad or anxious. There are many resources available. Lots of counselors offer virtual sessions. Don’t wait, hoping things will get better. They may only get worse, and at the very least will get better with help.

We will make it through this. The choices we make today will make all the difference in who and how we are when we emerge — so let’s make them proactively, wisely, and with kindness.

Five mind-body therapies to consider for pain relief

I smashed my elbow a few weeks ago. There was no bone break — just a bad bruise after slipping in the kitchen and landing on my arm — but at times, the pain has been excruciating. So I’ve been following doctor’s orders: babying my elbow, icing it, and taking an occasional over-the-counter painkiller. 

Something else has helped, too: mind-body therapies. These approaches aim to change our awareness of pain and retrain the way we respond to it. The therapies can help us control pain — such as long-lasting back pain — or live with it better. While these techniques won’t erase the pain, they can help change the perception of pain intensity through distraction, relaxation, and reframing our thoughts.

Five mind-body therapies to consider for pain relief

Cognitive behavioral therapy (CBT). This talk therapy teaches people to redirect their thoughts, feelings, and behaviors in response to chronic pain. For example, when a pain flare-up strikes, instead of bracing yourself and thinking, “Oh no, here it comes again,” tell yourself you’ve handled this before, and focus instead on your favorite place in the world: picture it in your mind, and feel how happy or relaxed you are when you’re there. A therapist trained in CBT can train you to hone your skills.

Deep breathing. We typically take short little breaths without noticing our breathing, especially when we’re in pain. Focusing on breathing and taking deep breaths quiets the mind and induces the relaxation response, a well-studied physiologic response that counteracts the stress response and may lessen chronic pain severity. To practice deep breathing:

• Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs completely.

• Now exhale slowly through your mouth or nose.

• Practice deep breathing for several minutes.

Meditation. Like deep breathing, meditating triggers the relaxation response and may reduce the perception of pain. You can use many methods to meditate, such as transcendental meditation (repeating a word, phrase, or sound to quiet your thoughts); yoga (a series of strengthening and stretching postures combined with breathing techniques); or mindfulness meditation (focusing objectively on negative thoughts as they move through your mind, so you can achieve a state of calm).

One simple way to meditate:

• Sit quietly, close your eyes, and focus on your breathing.

• Say a word such as “peace” or “one” each time you exhale.

• Don’t worry about thoughts that come to mind; you can come back to them later. Continue to repeat your word and focus on breathing.

Mindfulness-based stress reduction (MBSR). This approach combines mindfulness meditation and yoga to build awareness and acceptance of moment-to-moment experiences, including pain. A 2019 study published in the journal Evidence-Based Mental Health found MBSR was just as effective as CBT to reduce pain and depression and improve physical functioning, compared with usual care or no care. You’ll discover MBSR programs at hospitals, universities, and meditation centers, and online videos.

Relaxation. Relaxation techniques, such as progressive muscle relaxation, may also help reduce the perception of pain. To try progressive muscle relaxation, start with your facial muscles, and work your way down the body. Tighten each muscle or muscle group for 20 seconds before slowly releasing the contraction. As the muscle relaxes, concentrate on the release of tension and the sensation of relaxation.

The Secret to Better Health is Exercise - 4 Prescribed Exercises.

Whether you're 9 or 90, abundant evidence shows exercise can enhance your health and well-being. But for many people, sedentary pastimes, such as watching TV, surfing the Internet, or playing computer and video games, have replaced more active pursuits.

What exercise can do for you

Millions of Americans simply aren't moving enough to meet the minimum threshold for good health — that is, burning at least 700 to 1,000 calories a week through physical pursuits. The benefits of exercise may sound too good to be true, but decades of solid science confirm that exercise improves health and can extend your life. Adding as little as half an hour of moderately intense physical activity to your day can help you avoid a host of serious ailments, including heart disease, diabetes, depression, and several types of cancer, particularly breast and colon cancers. Regular exercise can also help you sleep better, reduce stress, control your weight, brighten your mood, sharpen your mental functioning, and improve your sex life.

A well-rounded exercise program has four components: aerobic activity, strength training, flexibility training, and balance exercises. Each benefits your body differently.

Fighting disease with aerobic activity

Aerobic exercise is the centerpiece of any fitness program. Nearly all of the research regarding the disease-fighting benefits of exercise revolves around cardiovascular activity, including walking, jogging, swimming, and cycling. I recommend working out at moderate intensity when you perform aerobic exercise — brisk walking that quickens your breathing is one example. This level of activity is safe for almost everyone and provides the desired health benefits. Additional health benefits may flow from increased intensity.

Protecting bone with strength training

Strength or resistance training, such as elastic-band workouts and the use of weight machines or free weights, is vital for building muscle and protecting bone.

Bones lose calcium and weaken with age, but strength training can help slow or sometimes even reverse this trend. Not only can strength training make you look and feel better, but it can also result in better performance of everyday activities, such as climbing stairs and carrying bundles. Stronger muscles also mean better mobility and balance and a lower risk of falling and injuring yourself. Also, more lean body mass aids in weight control because each pound of muscle burns more calories than its equivalent in fat.

Easing back pain with flexibility exercises

Stretching or flexibility training is the third prong of a balanced exercise program. Muscles tend to shorten and weaken with age. Shorter, stiffer muscle fibers make you vulnerable to injuries, back pain, and stress. But regularly performing exercises that isolate and stretch the elastic fibers surrounding your muscles and tendons can counteract this process. And stretching improves your posture and balance.

Preventing falls with balance exercises

Balance tends to erode over time, and regularly performing balance exercises is one of the best ways to protect against falls that lead to temporary or permanent disability. Balance exercises take only a few minutes and often fit easily into the warm-up portion of a workout. Many strength-training exercises also serve as balance exercises. Balanced-enhancing movements may be woven into other forms of exercise, such as tai chi, yoga, and Pilates.

Exercise at a glance

In a nutshell, exercise can:

• reduce your chances of getting heart disease. For those who already have heart disease, exercise reduces the chances of dying from it.

• Lower your risk of developing hypertension and diabetes.

• Reduce your risk of colon cancer and some other forms of cancer.

• Improve your mood and mental functioning.

• Keep your bones strong and joints healthy.

• Help you maintain a healthy weight.

• Help you maintain your independence well into your later years.

4 of The Best Exercises You can Ever do

If you're not an athlete or serious exerciser — and you want to work out for your health or fit in your clothes better — the gym scene can be intimidating and overwhelming. 

Members of Poulin Health & Wellness have the Luxury of having Nicholas Poulin at their residence. Free from crowds and everyone's sweat. 

Just having to walk by treadmills, stationary bikes, and weight machines can be enough to make you head straight back home to the couch. 

Yet some of the best physical activities for your body don't require the gym or ask you to get fit enough to run a marathon. These "workouts" can do wonders for your health. They'll help keep your weight under control, improve your balance and range of motion, strengthen your bones, protect your joints, and even ward off memory loss.

No matter your age or fitness level, these activities are some of the best exercises you can do and will help you get in shape and lower your risk for disease:

1. Swimming

You might call swimming the perfect workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. "Swimming is good for individuals with arthritis because it's less weight-bearing," explains Nicholas Poulin, Founder of Poulin Health & Wellness.

Research has found that swimming can also improve your mental state and put you in a better mood. Water aerobics is another option. These classes help you burn calories and tone up.

2. Tai chi

This Chinese martial art that combines movement and relaxation is good for both body and mind. In fact, it's been called "meditation in motion." Tai chi is made up of a series of graceful movements, one transitioning smoothly into the next.

Because the classes are offered at various levels, tai chi is accessible — and valuable — for people of all ages and fitness levels. "It's particularly good for older people because balance is an important component of fitness, and balance is something we lose as we get older," Nicholas says. Take a class to help you get started and learn the proper form. You can find tai chi programs at your local YMCA, health club, community center, or senior center.

3. Strength training

If you believe that strength training is a macho, brawny activity, think again. Lifting light weights won't bulk up your muscles, but it will keep them strong. "If you don't use muscles, they will lose their strength over time. Muscle also helps burn calories. "The more muscle you have, the more calories you burn, so it's easier to maintain your weight," says Nicholas, to other exercise, strength training may also help preserve brain function in later years. Before starting a weight training program, be sure to learn the proper form.

Nicholas recommends working with a Fitness Expert who can critique your form, reps, sets, and pace. Start light, you should be able to lift the weights ten times with ease. After a couple of weeks, increase that by a pound or two. If you can easily lift the weights through the entire range of motion more than 12 times, move up to slightly heavier weight. (How Sleep Can Help You Build Muscle)

4. Walking

Walking is simple yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example). Several studies have shown that walking and other physical activities can improve memory and resist age-related memory loss. All you need is a well-fitting and supportive pair of shoes. Start with walking for about ten to fifteen minutes at a time. Over time, you can start to walk farther and faster, until you're walking for 30 to 60 minutes on most days.

Take control of your health again.

How Sleep Can Help you Build Muscle

Why You Need Sleep to Build Muscle

To build muscle, you need to get serious about sleep. When you work out, you break down your muscles. But after you drift off, your body regenerates them. That's when you build muscle.

As you sleep, the pituitary gland releases growth hormone, which in turn stimulates your body to produce insulin-like growth factor—hormones essential for muscle repair. While your body doubles down on turning protein from your diet into amino acids, the insulin-like growth factor pushes carbs into your muscle cells, giving them energy to use those amino acids to create new cells and repair broken-down tissue.

This rebuilding process enables you to run faster and longer, lift heavier, jump higher, and look and feel great. In addition to what you do in your workouts, you can also support your body's nighttime repair work, research shows. 

Here are five tricks to maximize the process to boost your strength, endurance, and reaction time.

Sleep Longer 

Your muscles can't grow if you're not getting enough sleep. Aim to be in bed for eight hours each night. If you're working out intensely— training for a marathon, for instance—you may need an hour more for proper muscle repair and recovery. 

Less than eight hours can shrink your muscles, research shows. Not enough sleep keeps your cortisol levels, a stress hormone, high at night, "which inhibits the repair of muscle tissue.

Sleep Deeper

The quality of your sleep is as essential for your muscles as the duration. So practice good sleep hygiene. Turn off electronics 30 to 60 minutes before bed; keep your bedroom cool, dark, and quiet; and go to bed around the same time every night. 

The most significant growth hormone spike occurs 70 to 120 minutes after you fall asleep. An erratic sleep schedule throws this off, though. Research shows that if you usually turn in around 10 p.m., going to bed at midnight once will reduce your growth hormone level significantly, even if you still sleep for eight hours. A late night or two every so often won't be enough to kill your gains but to maximize your muscle health, try to make bedtime as regular as possible. 

Skip the Extra Drink

Having one or two cocktails can lower growth hormone levels slightly. But if you drink enough to get intoxicated, they plummet by 70 percent, and new muscle-mass formation drops by 63 percent. Alcohol reduces sleep quality, which may be why it interferes with growth hormone production. It also boosts inflammation, which can make you sorer the following day. (So that 's why we often wake up early—and often with a headache—after a night of drinking.)

A glass of wine with dinner a few times a week is probably fine. But leave plenty of time between your last drink and lights out. The same goes for dessert. Food containing processed sugar will increase cortisol, often to levels that can disrupt sleep. If you hit a fitness plateau and aren't quite sure why try cutting back on alcohol and sweets.

Eat Protein Before Bed

Muscles are made up of amino acids, which come from protein in your diet. If you don't have enough in your body overnight, your system could break down more muscle than it builds. If you eat 30 grams of protein half an hour before you go to sleep, your body will have adequate amino acids for your muscles to use for their repair work. Stick to casein protein, found in milk, yogurt, and cottage cheese. It's a slow-digesting type, so it will sustain you all night. (25 Tips on How to Lose Weight)

While you certainly can eat your way towards better sleep all day long, you may not need this extra hit of protein if you get enough during your other meals and snacks. Active women should try to get 0.5 to 0.7 grams per pound of body weight a day; for a 140-pound woman, that comes to 70 to 98 grams daily. 

Active men need more protein than sedentary men to help maximize athletic performance and improve the muscle-to-fat ratio. The amount of protein an active man needs each day is based on his activity level and body weight. The Institute of Medicine recommends that all men, regardless of activity level, consume at least 56 grams of protein every day.

The Academy of Nutrition and Dietetics reports that men need 1.4 to 1.8 grams of protein per kilogram of body weight each day to build muscle mass. This means active men trying to build muscle should consume 0.64 to 0.82 grams of protein per pound of body weight each day. For example, a 160-pound man trying to increase his lean body mass should consume 102 to 131 grams of protein every day, and regularly participate in strength-building resistance exercises.

Finally, Be Consistent with Weight Training

Of course, sometimes getting eight hours doesn't happen. Luckily, there's evidence that strength training can reduce or even halt the muscle-shrinking effects of not enough sleep.

In an article in the journal Medical Hypothesis, researchers reported that resistance exercise boosts testosterone levels, growth hormone, and insulin-like growth factor, which may help protect the muscles from atrophy. 

Even though you may struggle to build muscle without enough rest, sticking to a regular weight lifting routine can keep you from losing what you have. 

25 Expert Tips on How to Lose Weight

We've all heard stories about the guy who stops drinking soda and quickly drops 10 pounds in a few months. Although the results may seem too good to be true, small lifestyle changes can result in big-time fat loss. When it comes to weight loss, it doesn't have to hurt for it to work. Let's say you drink two bottles of soda a day. At roughly 240 calories each, you'll cut 3,360 calories a week just by switching your soft drink for water. That means you'll lose almost a pound, which is 3,500 calories, only by omitting soft drinks. 

Even if you don't drink soda, there are dozens of simple, everyday habits you can follow to lose weight. In Georgia, Andy Yurechko, MS, RD, of Augusta University Medical Center believes the most successful dieters avoid fads and focus on long-term sustainable practices. "A healthier type of diet is something you can do every day of your life," he says. So it helps to make it easy to do. These small changes are—healthy tweaks you can make to your everyday routine that have the bonus of helping you lose weight and get rid of your belly. Overachievers, take note: The point isn't to do everything on this list at once. Start anywhere, and add the next small step when you're ready.  

1. Have a clear goal. It should be one that anyone in the world can measure and understand. Write out your goal and keep it posted somewhere as a reminder when you want to give up. If you have a set amount of weight you'd like to lose, step on the scale before starting. Then, weigh yourself every single day. Studies show daily weigh-ins enhance weight loss efforts. But don't live and die by the number. And remember a scale doesn't decipher between fat and lean body mass–but it can help keep things "in check."

2. Drink the right fluids. First, everyone should drink plenty of water—your body needs it to run correctly. And there's a bonus in doing that for people who are aiming to lose weight. Dr. Brenda Davy and her team from Virginia Tech University found that giving people 2 cups of water before each meal resulted in more significant weight loss after 12 weeks. The reason is pretty simple: It helps fill you up, so you eat less. 

If plain water doesn't appeal to you, try adding fresh fruit or sip on tea. Research indicates that drinking tea—black, green, or white—is also associated with lower BMIs and less body fat. 

3. Decrease/eliminate processed carbs and junk food. They do nothing for you outside of creating a favorable environment for gaining fat, including belly fat. If you have trouble managing particular treats—maybe it's chips, maybe it's cookies, maybe it's peanut butter—keep them out of your home or office cabinets. It's not about willpower; it's about being realistic. Instead, buy healthy snacks—like jerky—for your glove compartment or desk drawer, so you're prepared.

4. Eat more produce. Fruits and vegetables fill you up, provide plenty of fiber, and have few calories. If you have trouble sneaking in the veggies, start every meal with a salad. Salad provides bulk to help fill you up so that you eat fewer calories overall. Although some people fear fructose, the fruit will not make you gain weight, and that includes the so-called "high sugar" fruits like bananas and melons.

5. Lift weights. Develop an exercise plan that includes heavyweights. Build more muscle, burn more calories. Make sure to cut down on rest time between sets. This keeps your heart rate elevated, causing an increase in calories burned. 

6. Do intervals. Study after study shows that intervals are more effective and time-efficient than longer activities performed at a lower intensity.

7. Do full-body exercises. Your exercise plan—whether you're aiming to lose weight or not—shouldn't just focus on one area of your body. Instead, incorporate exercises that use your whole body. Think squats, deadlifts, chin-ups, and pushups. You'll get more bang for your buck out of each workout. If you have trouble hitting the gym after work, wake up early to exercise.

8. Track your food. There's no better way to track what you're putting in your mouth. Use a free app like MyFitnessPal, which makes it easy to log from anywhere. Chances are you're eating more than you think, which makes it a good idea to weigh food. This ensures your tracking is precise and that you're not incorrectly estimating calories in your food journal. 

9. Eat breakfast. A review published in the American Journal of Clinical Nutrition showed that those who eat breakfast are more successful with long-term weight maintenance. Other research has shown the same for weight loss. Grab Greek yogurt, a piece of fruit and handful of nuts, make a smoothie, down some hard-boiled eggs or scramble them. It doesn't have to be fancy.

10. Eat the bulk of your meals in the A.M. Then eat progressively less throughout the day. A study published in the Journal of Nutrition showed that eating most of your calories earlier positively influences weight changes.

11. To burn more calories, stay active. This means not sitting in front of a computer, TV, phone, etc. all day. Stand, and you'll burn more and be more productive. Taking the stairs instead of the elevator can help burn more calories, too. This won't make or break success, but every little bit helps when it comes to physical activity.

12. Don't grocery shop hungry. If you do, you'll buy everything in the store instead of sticking to your list. And most of the time, the foods you buy when hungry will be the kinds that sabotage your weight loss efforts and won't help you get rid of your belly.

13. Replace side dishes with steamed vegetables. Restaurants will often allow you to substitute the fries or chips with steamed vegetables. All you have to do is ask.

14. Bake, don't fry. You'll save calories and lower your risk of heart disease. Or try an air fryer—you can even make chicken in it. You can also use the fat-burner in your backyard: the grill, which offers plenty of flavor without the need for frying.

15. Laugh often. A study presented at the European Congress on Obesity found those who laughed hard for approximately ten to15 minutes each day burned an additional 10 to 40 calories/day. Multiply that by 365, and those calories can add up.

16. Eat less. This means opting for a small side of fries instead of large. Avoid buffets and try to leaving something on your plate at the end of the meal. When dining out, split a meal with your dinner companion, and skip dessert. Treat cakes, pies, and cookies as occasional treats. 

17. Don't socialize around the food at parties or picnics. You're more likely to munch mindlessly, even though you may not be hungry.

18. If you have a dog, take it for a walk. It's better for both the dog and you than just letting it out the back. If you don't have a pet, offer to walk a neighbor's dog. Make friends; lose weight.

19. Decrease your food intake by 100 calories per day. Theoretically, this translates to losing nearly 1 pound per month (1 lb = 3500 calories)—with hardly any effort. Using smaller plates and bowls can help you achieve this since it makes less food seems like more. Similarly, eating slower can cut out extra calories since it takes approximately 15 to 20 minutes for your stomach to sense it's full. 

20. When possible, walk or bike to do your errands. You'll get fresh air, burn a few calories, and get your heart rate up. Buy a pedometer and aim for at least 10,000 steps each day. 

21. Plan ahead. If you fail to plan, you plan to fail.

22. Take "before" pictures. You'll be amazed at the progress you've made when you revisit the photos later. 

23. Find active friends. If your friends prefer pizza, wings, nachos, and beer regularly, find ones who are like-minded and want to be healthy. Research has suggested that friends enhance (or can hurt) success. Join a running club, or other group focused on physical activity. 

24. Put yourself first. Many people put everyone else ahead of themselves and let their health fall by the side. Put yourself on your agenda. 

25. Remember: It's not all or nothing. If you fall off the bandwagon, jump right back on. Don't let yourself continue to fall until all weight loss progress has been lost.

About Poulin Health & Wellness

Poulin Health & Wellness is a Hyper- Exclusive, members-only health & wellness club. We help our members reach their health and fitness goals through private personal training, holistic wellness advice, and more. When you join Poulin Health & Wellness, you have the accessibility to have Nicholas at your residence, private facility, and travel. Poulin Health & Wellness is beyond the average fitness club— you are entering an elite-private community. When you work out with Nicholas, you get his full attention. During your sessions, he is focused on you and dedicated to helping you achieve your personal best. 

(COVID-19 - UPDATE)

MEMBERS HAVE TWO OPTIONS WHEN WORKING WITH NICHOLAS.

• VIRTUAL ONE-ON-ONE SESSIONS

• RESIDENTIAL VISITS (CONNECTICUT, NEW YORK, HAMPTONS ETC.)

A drug-free approach to lowering high blood pressure

Having high blood pressure and not getting enough exercise are closely related. Discover how small changes in your daily routine can make a big difference.

This article hits home to me; males in my family are known for having elevated blood pressure, which has led to my grandfather's passing at 61 years old in 2009. 

Your risk of high blood pressure (hypertension) increases with age, but getting some exercise can make a big difference. And if your blood pressure is already high, exercise can help you control it. Don't think you've got to run a marathon or join a gym. Instead, start slow and work more physical activity into your daily routine.

How exercise can lower your blood pressure

How are high blood pressure and exercise connected? Regular physical activity makes your heart stronger. A healthier heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

Becoming more active can lower your systolic blood pressure — the top number in a blood pressure reading — by an average of 4 to 9 millimeters of mercury (mm Hg). That's as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication.

If your blood pressure is at a desirable level — less than 120/80 mm Hg — exercise can help prevent it from rising as you age. Regular exercise also enables you to maintain a healthy weight — another critical way to control blood pressure.

But to keep your blood pressure low, you need to keep exercising regularly. It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise.

How much exercise do you need?

Aerobic activity can be an effective way to control high blood pressure. But flexibility and strengthening exercises such as lifting weights are also essential parts of an overall fitness plan. You don't need to spend hours in the gym every day to benefit from aerobic activity. Simply adding moderate physical activities to your daily routine will help.

Any physical activity that increases your heart and breathing rates is considered aerobic exercise, including:

• Household chores, such as mowing the lawn, raking leaves, gardening or scrubbing the floor

• Active sports, such as basketball or tennis

• Climbing stairs

• Walking

• Jogging

• Bicycling

• Swimming

• Dancing

The Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Aim for at least 30 minutes of aerobic exercise most days of the week.

If you can't set aside that much time at once, remember that shorter bursts of activity count, too. You can break up your workout into three 10-minute sessions of aerobic exercise and get the same benefit as one 30-minute session.

Also, if you sit for several hours a day, try to reduce the amount of time you spend sitting. Research has found that too much sedentary time can contribute to many health conditions. Aim for five to 10 minutes of low-intensity physical activity — such as getting up to get a drink of water or going on a short walk — each hour. Consider setting a reminder in your email calendar or on your smartphone.

Weight training and high blood pressure

Weight training can cause a temporary increase in blood pressure during exercise. This increase can be dramatic, depending on how much weight you lift.

But weightlifting can also have long-term benefits to blood pressure that outweigh the risk of a temporary spike for most people. And it can improve other aspects of cardiovascular health that can help to reduce overall cardiovascular risk. The Department of Health and Human Services recommends incorporating strength training exercises of all the major muscle groups into a fitness routine at least two times a week.

If you have high blood pressure and you'd like to include weight training in your fitness program, remember:

• Learn and use proper form. Using proper form and technique when weight training reduces the risk of injury.

• Don't hold your breath. Holding your breath during exertion can cause dangerous spikes in blood pressure. Instead, breathe easily and continuously during each exercise.

• Lift lighter weights more times. Heavier weights require more strain, which can cause a greater increase in blood pressure. You can challenge your muscles with lighter weights by increasing the number of repetitions you do.

• Listen to your body. Stop your activity right away if you become severely out of breath or dizzy or experience chest pain or pressure.

If you have high blood pressure, get your doctor's OK before adding weight training exercises to your fitness routine.

When you need your doctor's OK

Sometimes it's best to check with your doctor before you jump into an exercise program, especially if:

• You're a man older than age 45 or a woman older than age 55.

• You smoke or quit smoking in the past six months.

• You're overweight or obese.

• You have a chronic health condition, such as diabetes, cardiovascular disease, or lung disease.

• You have high cholesterol or high blood pressure.

• You've had a heart attack.

• You have a family history of heart-related problems before age 55 in men and age 65 in women.

• You feel pain or discomfort in your chest, jaw, neck, or arms during activity.

• You become dizzy with exertion.

• You're unsure if you're in good health or you haven't been exercising regularly.

If you take any medication regularly, ask your doctor if exercising will make it work differently or change its side effects — or if your medication will affect the way your body reacts to exercise.

Keep it safe

To reduce the risk of injury while exercising, start slowly. Remember to warm up before you exercise and cool down afterward. Build up the intensity of your workouts gradually.

Stop exercising and seek immediate medical care if you experience any warning signs during exercise, including:

• Chest, neck, jaw or arm pain or tightness

• Dizziness or faintness

• Severe shortness of breath

• An irregular heartbeat

Monitor your progress

The only way to detect high blood pressure is to keep track of your blood pressure readings. Have your blood pressure checked at each doctor's visit, or use a home blood pressure monitor.

If you already have high blood pressure, home monitoring can let you know if your fitness routine is helping to lower your blood pressure and may make it, so you don't need to visit your doctor to have your blood pressure checked as often. Home blood pressure monitoring isn't a substitute for visits to your doctor, and home blood pressure monitors may have some limitations.

If you decide to monitor your blood pressure at home, you'll get the most accurate readings if you check your blood pressure before exercising.

Best,

Nicholas J. Poulin

CEO & Founder

Poulin Health & Wellness

Are you Feeling Lower Back Pain? Move This Lesser-Known Muscle for Relief

Have you ever been mid-movement—whether walking from point A to point B or trying your hardest to stay balanced in a lunge—only to be stopped in your tracks by an unrelenting pinching sensation in your lower back? Well, folks, I have, and let’s be clear; it’s painful. What’s not as obvious, however, is that it might not be your back that’s the problem, but that your psoas muscle (pronounced so-as) is out of whack. I have had several members over the years from all ages expressing discomfort in their lower back. After assessing their body mechanics and flexibility we were able to go after the promblem and treating the acute back pain they were having.

Your psoas originates at the mid-to-lower back and extends downwards towards the iliacus, which originates at the hip. The muscles connect at the femur, effectively connecting your torso to your legs; together, they make up the iliopsoas, playing a vital role in every activity that involves forward hip flexion. Think: walking, cycling, rowing, climbing, lunging, sitting, and so on. 

These muscles work in tandem as the primary hip flexors and create harmony between our pelvis and spine in nearly all day-to-day movements. Because we spend so much time with closed hips or forwardly flexed, the muscles that specifically create this action—known as the iliopsoas—often become tightened, shortened, and eventually weak without regular attention. 

The lack of focus on your psoas can cause many of the surrounding muscles to overcompensate. That is why a tight or overstretched psoas muscle could be the cause of many of your aches and pains, including low back and pelvic pain.

So, if you’ve been wondering what on earth you’ve done to your back hurt or in discomfort, it might be time to focus your attention on your hip flexors. To help, ahead, you’ll discover six stretches that work wonders for your psoas muscle. Happy stretching!

Six stretches that work wonders for your psoas muscle

Modified Crescent Lunge

From a tabletop position, step your right foot forward until your ankle is under your front knee. Lift your torso and keep your back knee down. From there, reach your arms up and gently draw your lower abdominals towards your spine, with your hips pointing forward. For visualization’s sake, think of this as your classic post-workout lunge stretch. Hold the position for 15-20 seconds before switching.

One way to modify this movement is to bring your knee down to the floor. Based on whichever foot is forward, arc the opposite arm over your head to stretch out the side body.

Expert tip: The psoas is facially connected to the respiratory diaphragm. “Practice long inhalations and exhalations (at least 10) in each exercise to nourish the cohesive relationship between your psoas and respiratory diaphragm.

Progressive Door Step-Throughs

Say hello to one of my all-time favorite psoas stretches. To perform the movement, stand in the middle of an open doorway, stretch your left arm over your head, and rest your hand or elbow on the correlating door frame. Step your left foot forward through the door to feel an incredible stretch down your left side.

Side-Lying Iliopsoas Stretch

If you’re willing to lie down in the name of your psoas, this is the stretch for you. Lie on your right side, with your knees comfortably bent at hip height, keeping your spine neutral, with the back of your head in line with the back of your pelvis, use your right arm to support your head. Keeping your left leg bent, move it behind you, going only as far as you can go without increasing the arch in your lower back. From there, grab your left ankle with your left hand. If you can’t reach it, use a yoga strap to encircle it so that you’re still able to achieve the stretch.

Single-Leg Pendulum Swings

Sometimes stretching out your psoas is as simple as getting into the swing of things. Place a yoga block about a foot away from a wall. Place your left foot on the block and support your balance w your left hand on the wall. Hover your right leg and gently swing your leg back and forth. Keep your hip points level. Switch legs after about 45 seconds, repeating the process until you feel adequately stretched. This is also known as limbering very commonly used to get your back out of spasm.

Hip Bridge from the Floor

I recommend this stretch for people looking for something a bit more intermediate. Start on your back with your knees bent to 90 degrees with your feet on the floor. Squeeze your glutes to tuck your tailbone, ensuring your spine is in full contact with the floor. While your core is engaged, further squeeze your glutes to lift your hips into healthy alignment with your knees and shoulders. Hold here for five to 10 seconds, lower your hips, and repeat it eight to 10 times.

Supine Figure 4 Variation

This is another stretch you can do lying down. Lie on your back and bend your knees to a 90-degree angle. Cross your right ankle over your left knee and walk your left foot out to the left. Slowly lower your knees to the right and hold for seven to 10 breaths before switching.

Another option is to modify the stretch by keeping your legs outstretched. Pull in one knee at a time, holding it close to your chest while keeping the other leg straight with toes pointed up. (For even more of a stretch in this form, you can place a smooth foam roller or block just under your lower back, which will further stretch the front of the muscle, thus releasing the psoas.

8 Rules of Dieting to Build Muscle

You workout frequently and put in the time and effort into your body to achieve your goal, but you still can’t seem to build the muscle you want. 

What’s going on? 

If you’re struggling to grow muscle despite your dedication to your workout, your problem most likely isn’t your workout, but your diet and lifestyle. Building muscle is a complex science. It’s a coalescence of your workouts, your nutrition, your hormones, and your rest. So, let’s assume you’re doing everything right, working out —following an excellent program and pushing yourself hard. Keep it up.

But now, let’s focus on the other stuff. Are you getting enough protein and calories? Are you supporting your endocrine system properly? Are you getting quality sleep? Tweaking these crucial variables will result in the kind of result you want. 

Nutrition is the cornerstone of building lean muscle. If the protein isn’t there, it’s not going to help your muscle growth. If the carbs aren’t there, you’re going to feel sluggish. If the fat isn’t there, it’s going to affect energy levels and overall health.

In short, it’s time to master the soft art of building muscle—meal time. Your diet needs to be strategically choreographed to accelerate the repair-and-growth process that follows that strenuous workout session you’re so proud of. 

I used to be the former skinny athlete who was a self-described “hard gainer,” frustrated by my inability to grow muscle, strength, and run faster. Then I took a hard look at his crappy diet: I ate like a bird. Rarely touched fruits and vegetables. I gravitated toward sugary processed junk. 

My nutrition training opened my eyes to my problem, and I changed my body and my life. I started eating six meals a day, increasing his daily calories to 3,500, and began experimenting with different percentages of macronutrients until he found the sweet spot. Suddenly, my energy skyrocketed, making time in the gym more productive. I added 90 pounds of lean muscle and saw substantial strength gains. The guy who struggled to bench 65lbs can now press 365lbs.

One of my favorite protein sources - Salmon

Eat More Protein

When cells rush in to rebuild your torn-down muscle fibers, the actual process of growing muscle happens not in your workout but after your workout, when you rest. And the composition of what you eat before and after you stress that muscle can mean the difference between building up the muscle or destroying it.

Making sure you’re eating enough protein is of paramount importance for two reasons: 

1. Proteins deliver the amino acids that form the building blocks of muscle. When intense weightlifting breaks down, muscle protein synthesis provides the proteins needed to repair that muscle and spur it to grow bigger. 

2. Your body also looks to proteins to supply amino acids for producing hormones like insulin and human growth hormone, which can further drain protein reserves. A higher protein diet ensures you have more than enough to go around and shift your body into an anabolic mode that builds tissues rather than breaking them down. 

“While the recommended daily allowance for protein is less than half a gram per pound of body weight, you should double that to a gram per pound of body weight to build muscle. ”

While the recommended daily allowance for protein is less than half a gram per pound of body weight, you should double that to a gram per pound of body weight to build muscle. According to a landmark study in the Journal of Applied Physiology, that’s the maximum amount your body can use in a day. 

For example, a 160-pound man should try to consume 160 grams of protein a day to fuel muscle growth. One hundred sixty grams of protein looks like this: 8 ounces of chicken breast, 1 cup of cottage cheese, a roast beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.

Consume More Calories

If you’re weight training to build muscle, don’t eat like someone trying to lose weight. Growing a pound of muscle requires about 2,800 calories. That means you may have to overeat to consume enough calories to build size. 

In some studies, researchers found that lifters with the most significant gains in muscle were the men and women who were the biggest eaters. White’s plan calls for boosting your calories to 3,000 a day. That’s a lot of food to consume in three squares, so I recommend you. . .

Eat Every 3 Hours (roughly) 

By spreading your calories out over, say, six meals spaced about three hours apart, you’ll avoid that full-stomach feeling that can make you sluggish, and you’ll ensure your muscles get consistently stoked with protein and carbs. Your body needs a constant supply of macronutrients and micronutrients to operate correctly, especially when it is being taxed by intense exercise. Shoot for about 30 grams of protein per meal. That’ll get most people into the proper range for muscle growth. 

Get the Right Mix of Macros

Protein is critical, but it shouldn’t be a soloist when you’re orchestrating a plan for building muscle—the other macronutrients, namely carbohydrates and healthy fats, influence muscle growth. By getting your macro ratio right, you can expect to see your gains skyrocket and avoid adding body fat even with the increase in calories. Best Meals for Muscle makes hitting that holy grail ratio of 50 percent carbs, 25 percent protein, and 25 percent fat easy by translating it into ideal meal examples (and recipes) you can use to fuel your day. 

Hydrate for More T

Exercise-induced dehydration slows your motor neurons. You will feel fatigued sooner during a workout than you otherwise would, but your performance slips as well. 

A study in the Journal of Applied Physiology found that dehydrated weightlifters produced more of the stress hormone cortisol while reducing the release of testosterone, the body’s best muscle builder.

Find Your Whey

Right after your workout, drink a whey protein shake that delivers about 25 grams of protein per serving. Whey digests more quickly than other types of protein, so it hits your muscles faster. Whey protein also has the highest concentration of the branched-chain amino acid leucine required for protein synthesis. 

Have a Banana Before a Workout

Or some Greek yogurt. Or a low-sugar sports drink. All are rich in electrolytes, which help your muscles contract. Exercise depletes electrolytes fast. Be sure you don’t run short and cramp up. 

Time Your Meals 

If you’re serious about putting on muscle, get serious about being more disciplined about eating. You can start by creating a meal plan and sticking to strict meal times. Begin refueling shortly after you wake up and stop eating three hours before going to bed. Remember, your body repairs and builds muscles as you sleep. Eating just before bed can disrupt your sleep and throw a monkey wrench into that crucial repair process.

If you are looking to learn more information on how to live a healthier life with science based workouts, diet, and more subscribe below.

Poulin Health & Wellness - Press Articles

Hello,

If you don't follow us on Instagram, you might not have seen our recent articles in several publications. Our CEO Nicholas Poulin is written up with several Celebrities like Jennifer Lopez, Lizzo, Jennifer Garner, and many others because he's known for being an exercise specialist. Please see the below links to our press content.

Jennifer Garner Just Proved Jump Roping Is the Cardio Challenge Your Workout Routine Needs

As impressive as Garner's skills are to watch, they're even more impressive to imitate. Skipping rope is a total-body workout—toning shoulders, arms, butt, and legs—and burns more than 10 calories per minute. It's a major cardio workout that's "good for your heart and lungs, as well as your mind," according to Nick Poulin, CEO and founder of Poulin Health & Wellness in New York City.

What's more, it improves agility and ankle mobility, so the more you jump rope, the stronger your joints will become and the less likely you'll experience lower leg injuries, he explains. Since it can warm up your entire body in just a few minutes, it's a great addition to any routine as a warm-up or finisher. If you want to jump rope as an hour-long workout, Poulin says you can burn a whopping 1,300 calories, which can go a long way if weight loss is the goal. And, finally, rounding out jump roping's impressive resume is the fact that's it can be really fun—evidenced by the smile planted on Garner's face.

The Workouts Lizzo Does to ~Feel Good As Hell~ While She's On the Road Touring

As the name suggests, kneeling lat pull-downs work the latissimus dorsi muscle, giving you that tapered "V" shape from the shoulders to the waist, says Nick Poulin, certified trainer and CEO/founder of Poulin Health & Wellness in New York City. Plus, isometric holds not only amp up the overall intensity of the workout, but they also help to build tendon and ligament strength, encouraging the body to learn the right form of the exercise.

When performing lat pull-downs, it's essential to keep your neck and back neutral, explains Poulin. "Pull with your elbows, not with your biceps," he says. "The double cable neutral-grip lat pull-down is a brilliant exercise with which you can build your back and arm muscles and develop upper-body strength."

Poulin also notes that this exercise can be performed unilaterally (meaning one side at a time). "Therefore, to get the [most] benefits, you should sometimes perform it unilaterally," he suggests.

In another Instagram Story, Lizzo is seen doing barbell back squats on a Smith machine while Ely encourages her through each rep, reminding her to breathe along the way.

STRENGTHEN YOUR BODY FROM HEAD TO TOE WITH LANDMINE EXERCISES

“Landmine exercises are single-arm barbell exercises,” says Nicholas Poulin, trainer, founder and CEO of Poulin Health and Wellness. “These are movements that can be done with a landmine machine or by placing one end of the barbell in the corner of a room where it’s stabilized by the two walls forming a right angle and bolstered with a heavy dumbbell.” Basically, you’re using one end of a barbell while the other is on the ground as a pivot point. 

Landmine exercises switch up your training and get you doing more lateral movements, which more realistically mimic real life. “Using landmine movements can bring about a change of stimulus, introducing variety and helping increase benefits from training.” “It’s a great way for people, especially those with injuries, to perform compound movements.” Plus, she points out that it’s an easy one-piece-of-equipment way to get a full-body workout.

All sorts of staple strength training moves can be done in a landmine format, including lifting, squatting, and pressing, all of which Poulin says are great for beginners. “[Landmine exercises] are a safer way to progressively move into free weights without going straight into a fully loaded barbell,” he says. Just stay consistent with the weight you’re using, and slowly build up to add more of a challenge as you get stronger.

Jennifer Lopez Prepped for the Golden Globes In the Best Way

A-Rod also shared a video from the workout, and by the looks of it, J. Lo was up to her usual. In the video, she's seen doing kneeling wide-grip lat pull-downs using two sides of a cable machine. The move works the latissimus dorsi muscle, which can help create the tapered "V" shape from the shoulders to the waist, Nick Poulin, certified trainer and CEO/founder of Poulin Health & Wellness in New York City, previously told us.

Group Classes - More Harm Than Good

Hello,

Living in New York City and being on the go, you don’t have much time for interaction outside of work life. Many people feel quite lonely. We're all living in our technology, endlessly scrolling on social media, sitting at our computers, and in front of our televisions all day and night. That’s what I am doing now! There's a real lack of human interaction. So, where do we turn for a sense of community, group energy, positivity, a hefty dose of encouragement and a reminder of life's purpose? For many, they are on a bike and being yelled at "to turn the knob." Or in a big room with a bunch of people being told to do the "next exercise."

Yes, I’m talking about group fitness and how it's the new fab. 

Why Group Fitness Reigns

SoulCycle

 The popularity of group fitness classes is at an all-time high. If you aren’t doing Soul Cycle, you are in Equinox doing a group class with 20 people that are all different fitness levels. While I agree that any physical activity is better than nothing, I have to argue that there's nothing special about the exercise you're doing in a group class, exactly. Instead, it's that it offers a sense of community people are missing in modern-day culture.

There's a leader of the class, but the instructor who doesn't just talk about the exercises you're doing but leads a conversation about motivation, inspiration, positivity, life challenges, overcoming obstacles. It's a spiritual experience (one of the major players is called SoulCycle after all).

Of course, people do go for the workout, too. There's a sense of expert specificity from niche fitness studios that makes sense. For example, if you're a member of a big-box health club, they may offer yoga, but it might not be the best yoga instructor, or there might not be tons of yoga enthusiasts, just random members who are trying it out. If you're going to spend money on fitness, it makes sense that you want to go to the best class with the best equipment and the best instructor. If you wish to do yoga, CrossFit, anything, you're going to want to go where they're the best at that. It's similar to medicine; If your knee hurts, you don't want to go to your general practitioner, you want to go to a knee specialist. I think this sense of specificity, combined with the community aspect is why group fitness has been so incredibly successful.

But just because it's popular doesn't mean it's a good idea.

Why You Should Reconsider Your Dedication 

1. You may do your body more harm than good.

People tend to look at their favorite class or fitness modality as the end-all, be-all of exercise. If you only do one type of workout—or don't balance your plan correctly—you'll likely create muscle imbalances from over-strengthening certain muscle groups and neglecting others. That can cause postural issues and raise your chance of injury.(12 Best Posture Exercises to Help Your Bad Posture.) Sticking to just one workout also means you're missing out on training other components of health and physical strength and endurance.

 Let's use indoor cycling as an example; if you're spinning all the time, you're not helping your bone density, because it's not a weight-bearing exercise, per se. You'll tend to be anterior (front) dominant cause you're always doing the same, repetitive forward motion with your quads and calves, and you're not working your glutes, lower back, or rhomboids. Not only can you create severe muscle imbalances and functional imbalances, but you can also create energy-system imbalances. If you only walk for exercise and you don't do anything at a higher intensity, you're neglecting your anaerobic system. 

 On the flip side, if you're only doing wind sprints or HIIT intervals and nothing more prolonged, then you're neglecting your aerobic system. You can practice indoor cycling, but as a part of your overall program, not as your program. I think that's one part of it; people tend to use their group experience as the entirety of their fitness plan.

2. You'll be the jack of all trades but the master of none.

Now, you might be thinking, "but I don't just stick to one class; I do all types." While that helps protect you from some of the risks above, it doesn't solve the problem. In fact, it creates a new one: If you were a lumberjack and you took your ax and chopped each tree once, you're not going to make a big enough dent in any one tree to chop it down. You're not going to master anything. You're not going to have a chance to progress at anything. These group classes don't teach you how to be in tuned with your body, have an understanding of what you need to work on. You get thrown into the mix with that one shoe fits all approach and, in retrospect, not personable at all. 

Try as they might, boutique classes can't be all things to all people. For example, in boot camp classes, you might be strength training your entire body in one class and doing cardio intervals in between. In reality, you're probably not doing enough with any one body part to significantly strengthen that part. So you feel some discomfort and push through it. You're also not thoroughly warming up that one body part. You're not progressing to a point to challenge that one body part with enough resistance. You're increasing your chance of injury. Plus, if you're working, say, eight body parts in a circuit class, do you think you're putting as much energy into body parts five, six, and seven as you did for body parts one, two, and three? In the end, at worse, this could hurt you and, at best, won't give you effective results for the time and money you put in.

3. An instructor doesn't replace a Personal Trainer.

On that note, I think there's also a lack of individual supervision and progression. You're doing what everyone else in the room is doing, which is not necessarily great for you to progress, not great for your personal injuries, and not great considering body types are different, and fitness levels are all different. Not everyone moves the same, not everyone has the same personal exercise history, and you're being taught this one technique using this one piece of equipment, and that can set you up for injury.

 Plus, your instructor in a lot of group fitness classes is essentially a cheerleader. And, by the way, not to minimize that, I think that's a great skill to inspire people to want to come back and do it again and again. That's a really important thing—encouraging people to come back and creating a community and environment where people want to be is key to getting people to exercise regularly. Anything that gets you moving and inspires you to be physically active is a positive thing.

 But when it's a cult of personality, you have this charismatic individual at the front of the class who's talking to you about all the challenges in their lives and overcoming them, etc. At the end of the day, they're teaching a class on how to ride a stationary bike in a room. With all due respect, they're probably not very educated in human physiology and biomechanics and how they are affecting your body. 

 If you're on an airplane, that flight attendant knows the most about how your seat works, knows the most about the safety standards of what you should be doing as a passenger, but they don't know how to fly the plane.

You don't need to give up group fitness completely.

If yoga is your life or indoor cycling is the best part of your week, I'm not telling you to stop. I'm telling you that Soul Cycle is an additive to your fitness regimen.

 It would help if you had a plan. Make sure you're doing something that's individualized, personalized, and has progression built-in that addresses your entire body. Then, you can think about how this group fitness experience fits into your overall plan. It should not be the plan; it should be part of the program.

Best Way to Lose Weight - Stop Doing it WRONG

I'm going to share with you the most crucial weight loss strategy that will literally make or break your success. This is the number one fat loss tip I could ever give you. If you don't get this right, you can kiss your fat loss results goodbye. This is the one absolute requirement for weight loss, and it’s something you’ve probably heard of before. However, there’s one critical distinction about this familiar advice that you might not have considered - and this one thing makes all the difference in the world…

Please keep in mind I am a big advocate on body positivity and feeling good in your own skin. You don’t need to have abs or a toned body to be beautiful. This article is to inform you on how to lose weight if that’s your goal. Your loved ones and I would like you around for a long time if you struggle with your weight ask for help! Now let’s get to it.

Let me quote Melvin Williams, PhD, professor emeritus of exercise science at Old Dominion University and author of the textbook Nutrition for Health, Fitness and Sport (McGraw Hill):

“Human energy systems are governed by the same laws of physics that rule all energy transformations. No substantial evidence is available to disprove the caloric theory. It is still the physical basis for bodyweight control.”

— Melvin Williams, PhD

There are a variety of diet programs and weight loss “gurus” who claim that calories don’t count. They insist that if you eat certain foods or avoid certain foods, that’s all you have to do to lose weight. Dozens, maybe hundreds of such diets exist, with certain “magic foods” put up on a pedestal or certain “evil fat-storing foods" banished into the forbidden foods zone.

Other weight loss “experts” invoke the insulin/carbohydrate hypothesis which claims that carbs drive insulin which drives body fat. Majority saying“Carbs are the reason for the obesity crisis today, not excess calories.”

They are all mistaken.

Of course, there IS more to nutrition than calories in vs calories out. Food quality and nutrition content matters for good health. In addition, your food choices can affect your energy intake. We could even point the finger at an excess of refined starches and grains, sugar and soft drinks (carbs!) as major contributing factors to the surplus calories that lead to obesity. However, that brings us back to excess calories as the pivotal point in the chain of causation, not carbs. A caloric deficit is a required condition for weight loss - even if you opt for the low carb approach - and that’s where your focus should go – on the deficit. This is why Intermittent Fasting(16:8 Diet) is such an effective weight loss program. You want to eat healthy the 8 hours you are eating but you are burning fat the 16 hours because no calories are being consumed.

Trying to count every single calorie - in the literal sense - can drive you crazy and is probably not realistic as a lifestyle for the long term. It's one thing to count portions instead of calories, that is at least acknowledging the importance of portion control. I use a food scale and measure my portions based on a cup, ounces, etc.

For example my third meal of the day consists of the following. Please keep in mind I’m looking to gain muscle and not trying to lose weight this is just an example. 

10oz Chicken 307.6 Calories, 63.1 Protein, 0 carbs, 3.9 Fat

1 cup of Broccoli 31 Calories, 2.5 Protein, 6 carbs, 0.4 Fat

6oz Sweet Potato 151.2 Calories, 3.4 Protein, 33.4 carbs, 0 Fat

Total:  489.8 Calories,  69 Protein, 39.4 Carbs, 4.3 Fat

However, it's another altogether to deny that calories matter. Is it necessary to count every calorie to lose weight? No. But it IS necessary to eat fewer calories then you burn. Whether you count calories and eat less than you burn, or you don't count calories and eat less than you burn, the end result is the same. Personally, I'd rather know exactly what I'm eating rather than take chances by guessing.

I believe that it's very important to develop an understanding of and a respect for the law of calorie balance (and portion control). I also believe that it's an important part of nutrition education to learn how many calories are in the foods you eat on a regular basis, including (and perhaps, especially) how many calories are in the foods you eat when you dine at restaurants.

Now, here’s that critical distinction…

You’ve heard it said, “exercise more and eat less” a million times. However, saying “focus on the calorie deficit” is NOT the same thing. If you don’t understand the difference, you could end up spinning your wheels for years. You could exercise more, but if you compensate by eating more, you cancel your deficit. You could eat less, but if you compensate by moving less, again you cancel your deficit.

This type of compensation can happen unconsciously, which leads to confusion about why you’re not losing weight or why you’re gaining. That often leads you to make excuses or blame the wrong thing… anything but the calories.

Therefore, “focus on the calorie deficit” more accurately states the most important key to weight loss than “exercise more and eat less.” Make sure you understand this distinction and then follow this advice.

Last but not least, keep in mind that there are a lot of ways to establish a deficit and many of those ways are really dumb. Eating nothing but grapefruits, cabbage, Twinkies… but in a deficit?… Dumb!

Conclusion

The bottom line is that a calorie deficit is required for fat loss, but once your deficit is established, the composition of your hypo-caloric diet DOES matter. That’s why any good fat loss program starts with "calories in vs calories out" but doesn’t stop there - you also need to look at protein, essential fats, macronutrients, micronutrients, food quality and how the diet you choose fits into your lifestyle. This is the pivotal strategy that my entire Burn The Fat, Feed The Muscle system hinges upon.

Don’t let the simplicity of this idea fool you. This is the #1 key to your successful weight loss now and in the future: Focus on the deficit!

Train hard and expect success!'

Thank you for reading my blog! Let’s get you on track to living healthier life!

Your Friend,

Nicholas Poulin

CEO & Founder

Poulin Health & Wellness

5 Great Tips to Build a Better Chest!

Below are 5 unique chest-building tips and techniques to get you growing again. No, I am not talking about adding in training volume, performing higher reps, drop sets or other commonly written and practiced techniques. As those do help with progress, they are talked about ad nauseam and easily applied.

These also aren’t one-time fixes that result in little to no benefits to your physique. These will be long-term fixes to give your pecs the real-world boost for results you will actually see. Fixes and protocols that you may never had considered before or were afraid to try. Put a few into practice and see how your chest will expand, change and grow.

Chest Builder #1 - Get fatigue-minded

 First and foremost, get your head on straight and determine once and for all if you are in this for a stronger bench press or more muscle. Each will feed off the other but if you want more muscle mass then fatigue will be your new goal. Don’t worry about numbers, personal records or impressing your friends, it’s time to lay down the law and get focused on fatigue.

This isn’t to say that you shouldn’t be concerned with progress, however. Progress is still an important factor in resistance training for mass; just don’t be solely driven by maxing out and how much you are benching presently. Recruiting more muscle fiber and fatiguing those fibers should be your goal. Performing sets of triples, doubles and singles will do little to properly fatigue your muscle fibers and grow a muscular chest.

Your concern should focus on proper technique, form, function, stretching and contracting. This is where the old mind-muscle mentality comes into play in a big way. By targeting your muscle instead of worrying about the weight plates over your head you will better learn how to establish that mindset and be successful at building real muscle. I always like to say that you shouldn’t go to the gym to lift weights; you should go to work your muscles. Have complete control of the weight, don’t let it control you.

Chest Builder #2 - High frequency

I have a great friend of mine who sports some pretty massive pecs and triceps. Even to this day, with very little training, those said muscle groups pop out from under his shirt with impressive muscularity. He once told me his “secret” without even knowing it was the real key to his success.

When he was a teenager he would perform hundreds of push-ups and dips every single night. He thought this was going to get him huge since he hadn’t joined a gym yet – in reality, this early training set him up for an advantage later on. Since performing all those sets for his chest and triceps he created an incredible network of efficient nervous system activity for those body parts. His pecs and triceps became easily stimulated because his muscles on a cellular level were being primed all those years. By training them at such a high frequency his body had no choice but to adapt and grow.

Do you ever notice individuals who train their legs often, such as track athletes, have huge thighs? They train them every single day. You too can benefit from this increase of frequency. Training your chest twice or even three times per week (with lower volume per workout, of course) will be unlike any technique you have ever tried. Pumping blood and stimulating your nervous system more often will force your pecs into new growth.

Chest Builder #3 - Bodyweight training

Before you stop reading and write this off as another ineffective full of empty promises article, read on. Bodyweight training has its rightful place in any training program. The ability to manipulate your body in such a way as to add appreciable muscle with a side of strength should be a part everyone’s arsenal. Also, combined with high frequency training, moves such as the push-up are an indispensable tool.

Floor, inclined and feet-elevated push-ups and parallel dips can be challenging and great finishers to your current routine. By taking control of your body instead of a barbell or dumbbells makes the pecs function in a totally different way. Instead of balancing the weight overhead you are required to stabilize your shoulder girdle, midsection, glutes and legs all the while stretching and contracting your pecs properly.

To execute the push-up properly take a position with your hands a few inches wider than your shoulders, your feet several inches apart and your torso straight with your abs flexed and stable. Descend toward the floor with your elbows about 45 degrees from your torso, either touch your chest or stop an inch before, pause and then push off while tensing your pecs by trying to force your hands together. This simple action will focus the stress on your pecs and away from your shoulders.

Chest Builder #4 - Chest ladder

The chest ladder is more a general term with many options to choose from. One of the most effective is the isometric hold ladder. Start with a manageable number of reps such as six and perform six perfect push-up reps: slow descend and then flex the pecs as described above. After six reps, hold the contracted position for six seconds by trying to force your hands together without moving them. This will help flex the pecs for the isometric hold. Immediately after, perform five reps with a five second isometric hold. Then go to four reps, three reps, two reps and finally one rep with a one second hold.

Sounds easy? Wait until you try it. If you are practicing good form and technique and squeezing with everything you have, you will be screaming from the intense burn this will produce. This will also help build that coveted mind-muscle connection I talked about earlier. Either as part of high frequency training or tacked onto your current routine, isometric holds will ramp up any program and create not only a new training stimulus but also add a little variety and challenge.

Chest Builder #5 - Correct set-up

You’ve heard it a million times from me in nearly all my articles: Proper form is a must. This is never more important than when talking chest training. Way too many individuals try to bench too much weight while contorting and convulsing their bodies into Kama Sutra positions risking life and limb (literally) to press the bar up by any means necessary. Locking out the loaded bar becomes priority one.

As mentioned before, when talking about building pectoral muscle having the powerlifter mindset will do little for sculpting your physique. Pressing egotistical weight just for the sake of lifting it off your chest still takes proper technique - not only for better performance but for safety as well.

Wait and see

Some of the above may seem like no-brainer pieces of advice, but take stock of your current routine, be honest with yourself and adjust things the right way without your ego. If more muscle growth is your goal forget the personal records and start training toward your goal instead of trying to impress your buddies. There is no way around hard work so stay patient, consistent and self-disciplined and the results you seek will be yours.

Mental Health & Exercise

Hello,

“‪Instead of “shit I have to clean”, I think “I deserve to work and live in a clean space.”‬

‪Instead of “ugh, I have to workout”, I tell myself self “ I deserve to live a healthy life with the people I love.”‬

‪So many things we can accomplish by reframing our #mindset. ‬”

— Nicholas Poulin, CEO & Founder of, Poulin Health & Wellness

I just put out a post today about reframing your brain , and I found out quite fast what an impact it had on so many people. I decided to hit the ground running and put an article out on Mental Health & Exercise.

Many of the effects discussed by medical officials and fitness experts extol the physical rewards a person can reap through regular exercise. The discussion does not often associate exercise with mental health, in either a positive or negative light, and thus many people do not consider there to be any association. However, there is a clear impact that the mind has on the body and vice-versa. The two are inexplicably linked; a person’s state of mind affects the functionality of their body, and issues of the body impact a person’s mental function. Therefore, what benefits the body often helps the mind in some capacity.

THE BENEFITS OF EXERCISE

In general, any kind of physical activity generates benefits for those who are regularly active. These benefits can have an immediate and long-lasting effect on a person’s mental and physical well-being, as has been proven through numerous studies and observations.[1] Even in small, regular doses, exercise has presented identifiable benefits for those who engage in it. The benefits of exercise are not limited to what it does to the body. Many regular exercisers experience psychological benefits and improvements to their overall health and social life.

PHYSICAL

On a physical level, regular exercise strengthens many of the body’s systems and muscles. Muscles build in mass and strength, resulting in the reduction of fat-based weight that many people seek with exercise. The heart, which is itself a muscle, strengthens with regular exercise, and its general functions improve.[2] Its ability to pump blood improves, and more organs and muscles dependent on oxygen-rich blood for their purposes benefit through it. The heart also grows in its ability to handle stressors that can impede function. As a result, many health officials and organizations, like the American Heart Association, highly recommends physical activity for adults who wish to improve their overall health and avoid things like heart attacks and stroke.[3] The health of a person’s bones also dramatically benefits from exercise. According to the Centers for Disease Control and Prevention, studies have shown that moderate exercise has the potential to slow bone density loss that many people experience as they age.[4] This can help reduce the damage done to a person’s bones when injured and strengthen arthritic joints.

PSYCHOLOGICAL

Many of the psychological benefits of exercise are a direct result of the physical benefits. Physical activity causes people to psychologically feel good about themselves, which improves their overall mood.[5] The theories behind why this happens suggest that exercise prompts the release of certain chemicals in the brain, like endorphins, that induce a sense of euphoria in a person. There is also evidence to suggest that regular exercise aids a person’s cognitive function, improving aspects such as memory and focus.[6] It can also help reduce the rate in which those cognitive functions decline as a person ages, which may help slow the progression of conditions like dementia and Alzheimer’s. Early results of some studies have also suggested that regular exercise can prompt neurogenesis or the growth of new brain cells.[7] The brain’s overall function and performance are to benefit from exercise through the increased production of a protein called BDNF, whose levels seem to increase with physical activity.[8]

SOCIAL

There are also some benefits of exercise that are socially-based. Some forms of exercise and physical activity can involve socialization, such as team sports. These activities require strong social skills like communication and teamwork for them to be effective and correctly executed. Even with solo activities, many people will use the environment of a gym or personal trainer as a place to test and practice their social skills and interactions with those around them. For many, exercise generates improvement to their self-confidence and self-esteem, which may affect their social habits.[9]Relationships generated through exercise can bring their benefits as well; friends who engage in physical activities like exercise encourage each other and motivate a person towards their goals. This can be incredibly useful for those who are facing obstacles in reaching their exercise goals and can help prevent them from getting discouraged and quitting. While these benefits are dependent on the frequency of exercise and its correct execution, everyone can reap the rewards if they are willing. My opinion as a private trainer and has had worked with hundreds of people over the years; I would say the benefit of having someone there to not only push you but to listen to what you have to say has helped my members drastically. Giving emotional support through your hard times has helped my members immensely, making their physical and mental health that much better.

OVERALL HEALTH

In many cases, regular exercise improves the condition of a person’s overall health. There are risk factors for certain diseases that every person has that can be lowered or significantly reduced with the inclusion of physical activity.[10] In addition to helping lower the risks that can cause heart problems, as mentioned above, it can also lower a person’s risk for cancer and diabetes.4 Two types of cancer, colon, and breast, have been shown through research to be less prevalent amongst those who regularly exercised due to lowered risk factors. In cancer patients, exercise was shown to help improve their strength and stamina during treatment.[11] Those who already had been diagnosed with diabetes found that exercise aided in controlling their blood glucose levels and other levels affected by the disease.[12] As with any health improvements, there is some evidence to suggest that exercise can even prompt a person to live longer by reducing their risk of dying of diseases. Generally, a person’s overall mental health can improve thanks to the psychological benefits of exercise. This can include their mood, focus, confidence, and other mental functions. Their energy levels are usually higher, possibly due to improved stamina, and a person with a mental health condition is better able to handle its ups and downs throughout the day.[13] For many who become psychologically agitated, exercise can be used to calm their mind and help them relax when they need to. While any person can reap the discussed benefits of exercise, there are some ways that certain mental health conditions can be affected as well.

FOR ANXIETY

Anxiety is best characterized as an irrational sense of dread that may be excessive for the identified cause and situation.[14] Those with anxiety have often described their response as being similar to the fight-or-flight chemical response that is triggered in times of stress; in truth, that is very similar to what is occurring in the mind of a person with an anxiety disorder.[15] When a person with an anxiety disorder engages in regular exercise, they are disrupting the processes of the condition in their brain.[16] Their reactions to their triggers can lessen, or become more comfortable to cope with. Even small instances of exercise, like a short walk, can have a quick effect on a person’s anxiety and may also be an easy way for them to combat an anxiety attack.[17]

Some therapists who treat patients with anxiety will prescribe exercise and physical activity much in the same way they would prescribe medication; not only are there fewer side effects, but it can have a similar impact.

FOR STRESS

Many people stress over trying to fit exercise into their schedules, so it may be a bit odd to view exercise as a means of reducing stress. Stress is, unfortunately, a normal part of everyday life, but it can be managed with the right methods.[18] Those with high-stress levels often internalize it, which can affect the person’s neural connections and other parts of the body.[19] This is how stress can affect other mental and physical health conditions, such as those previously discussed. With exercise, a person can redirect their stress into the activity itself and express it in a non-destructive way.[20] Exercise helps soothe the psychological and physical effects of stress. Physically, the tension in the body caused by stress can be alleviated through movement and activity and prevent physical discomfort. Psychologically, it prompts the production and reduction of certain neurological hormones that can have their own effect if left unchecked.[21] The hormone cortisol, for example, is often referred to as a stress hormone and can affect a person’s sleep habits, induce sugar cravings, weaken immune responses and memory, and fat retention when found in high levels.[22] The brain’s resistance to stress and stress-triggers can also be bolstered through regular exercise, which can make it easier for a person to deal with stressful situations.[23]

FOR DEPRESSION

Depression, as a mental health condition, can intersect with other physical and psychological disorders. It is more than just “sad feelings” and can impact a person’s thought processes, behavior, and actions over a long period of time.[24] Like anxiety, it affects the chemical processes of the brain and can cause the levels of those chemicals to drop. Many of the benefits of exercise that those with depression will find most useful is the increase in endorphins. This “happy” chemical is one that has its levels affected by depression, so anything that safely reverses those effects, even temporarily, can be seen as beneficial.[25] Exercise helps a person combat the stress-induced triggers of depressive episodes; a study from Rutgers University found that exercising twice a week caused a significant reduction in depression symptoms.[26] Regular exercise may be a more appealing option for those with depression who are wary of seeking medical attention, which studies have shown to be the majority.[27]

FOR PTSD OR TRAUMA

Post-traumatic stress disorder (PTSD) is the stress response of the body and mind to trauma and traumatic circumstances.[28] It is linked to generalized stress, but the ways in which it manifests are considerably different and harder to predict. Many studies have been conducted on finding an effective treatment and coping methods for PTSD patients, including those in the military.[29] Those with PTSD may benefit both physically and psychologically from exercise, as the traumatic event that induced the condition may have had physical effects on their body.[30]Exercise can help a person’s nervous system acclimate to everyday movement and activities, which can lessen the physical response of PTSD. In moderation, exercise can help reduce the tension that PTSD builds up in the body and give the person a safe way of releasing it.[31] As a coping method for PTSD triggers, exercise can be a far safer and less-destructive option that can steer patients away from using alcohol or drugs to cope, a tool used by many drug rehab centers.

FOR ADHD

While there are those who are skeptical about the benefits exercise can have on a person with Attention Deficit Hyperactivity Disorder (ADHD), there is growing evidence that it does have a significant effect on children and adolescents.[32] A cognitive disorder, many people with ADHD, find difficulty in focusing on tasks, retaining information, and finding motivation. The benefits of exercise discussed previously included improvements to aspects of cognitive function such as those listed, which is one of the main reasons why exercise is often recommended for ADHD patients.[33] These benefits are similar to what can be generated through medication, but they lack some of the potentially dangerous side effects that medications like Adderall or Ritalin can result in. Adolescents with ADHD may find certain physical activities, like sports, to be a much more enjoyable alternative than any medicated or behavioral therapy treatments. Instilling exercise habits early on may even make it more effective than those methods and help provide them with a means of combatting other mental and physical health conditions they may face later in life.

ADDRESSING OBSTACLES

For some, exercise is not a simple task that can be done on a whim. There are several barriers that may prevent a person from being able to exercise, regardless of what their motivations for exercising are regularly. Some of the obstacles a person who is exercising to improve their mental health might face involves their own disbelief over the potential benefits. For others, it may be their current mental health state, which can provide a significant obstacle for any task designed to improve it. Finding a solution to these obstacles is contingent on effectively addressing and identifying them. It is not uncommon for an existing condition to impact a person’s ability to do something. This can apply to both physical and psychological conditions, and their effects can be both physical and psychological as well. Certain exercises can be hindered by a person’s physical (in)ability to do them correctly or efficiently.

Damage from an injury may impede a person’s range of motion, which may make it harder for them to do an activity like yoga. A person may not have the physical strength or stamina to do time-consuming activities as directed. Cognitive conditions like ADHD may make it difficult for a person to focus on physical activity, especially when they are first learning how to do it. Overcoming obstacles linked to a person’s existing issues may require adjustments being made to an activity or exercise plan based on any limitations. It may also require the person to try and work their way through in an attempt to overcome through sheer force of will. It is very easy for a person to discourage themselves from doing something based on their understanding of the activity.

One of the most common barriers that stop people from exercising is that they can’t do it due to things like laziness or inability.[34] Past experiences with exercise or a specific activity may also discourage a person from engaging in them, especially if it is not associated with a good memory, to begin with. Some mental health conditions, like depression and anxiety, often make a person believe that they are unable or incapable of doing things as well as others. Discouragement can often be canceled out with the help of counterargument and reward.[35] Simple solutions, like setting small rewards at the end of a routine, can work best to overcome discouragement. Many cases where a person cited a lack of motivation as a reason for not doing something, it was often because they did not have the energy nor the interest in doing it at that moment. This can be remedied by the person adjusting their exercise schedule.[36]

“The most important thing is to try and inspire people so that they can be great in whatever they want to do.”

— Kobe Bryant

Some people naturally have more energy at certain points throughout the day. There may also be activities of interest to them that are scheduled at center during certain times other than when they are exercising. Making some of these modifications can help a person find their motivation and set a goal. Goals are, typically, a major source of motivation that has proven to be effective for exercise and physical activity. When used properly, goals can provide a person with a clear and concise reason for doing and completing a task. Note that any exercise goals should be kept realistic and manageable to ensure that they can actually be attained. Obligations to others can impact aspects of exercise such as when a person can do it. These responsibilities are often things that cannot be put second to an exercise routine, especially when they involve commitments to other people.[37]

This may present constraints that limit what activities can be done and when a person is able to do them. While possible solutions to this barrier may involve those applicable to barriers of time, there is the additional issue of unplanned obligations. Many family obligations that a person has are contingent on certain events, even those that are considered to be emergencies. Such instances pose an entirely different set of problems and can make it difficult for a person to prepare for. In the event of such an instance, it may be best for a person to make temporary adjustments to their exercise schedule or even take a short break from it until things settle down. Many people find that a lack of usable resources to be an effective obstacle for any task.

With exercise, this often is applied to equipment and gyms that a person may not have access to. Due to aspects such as finances and location, these resources may be difficult to obtain. However, the absence of these things does not mean a person cannot exercise. Not all physical activities require specialized equipment, and in some cases all a person needs is themselves. Free tutorials for at-home workouts can be found online through a simple search. Some household items can be substituted for weights, like canned goods or water bottles. Overcoming a lack of exercise resources as an obstacle may simply require a little bit of creativity and repurposing of current resources unrelated to exercise.

WHAT TO DO BEFORE GETTING STARTED

The decision to begin exercising, regardless of the reasons behind it, is admirable. However, it is not something that can be done without any kind of precautions or preparatory measures. Those who do are not regularly active or who have not exercised on a regular basis before may find it difficult to get started exercising. The actions taken before a person first steps foot in a gym or on a piece of exercise equipment can not only help them find their start point, but ensure their desired outcome. For those who are considering exercising to help with their mental health, it is best to do some of the following first:

SPEAK WITH A DOCTOR

While the intent of a person’s exercise routine may be to bolster their mental health, they must also keep their physical health in mind. Aspects of a person’s physical health can impact what they can and cannot do when it comes to exercise.[38] Someone who has asthma or another condition that prompts breathing difficulties, for example, may need to consider trying activities that are not overly-strenuous on the lungs. A person who is unsure of what impact their physical health may have on an exercise routine should ask at their next physical exam. Many medications, including those used to treat mental health conditions, have side effects that can impact physical activity. Such information can be obtained from the physician or therapist who originally prescribed the medication. Specialists, like physical therapists and physiatrists, can also be consulted to help a person create an exercise regime tailored to their goals or needs.[39]

LOOK AT OPTIONS

Exercise is not limited to gym equipment, but can extend to a wide range of physical activities. Even at the gym, exercise isn’t necessarily limited to running on a treadmill or lifting weights. A person who is considering exercising to benefit their mental health may have more options than they initially realized! Sports are often the first non-traditional exercise option that many people think off; there are several options available and participants do not have to play with the aptitude of professional athletes. Exercise also is not isolated to a specific type of facility or location, which opens a person’s options even further.[40] With the right resources, a person can exercise in the comfort of their own home without much difficulty. This can be a viable option for those who may be uncomfortable in a group setting, have time constraints, or who have financial restrictions. An expensive gym or club membership, or activities that require fees, may not be an option for anyone who is budget-conscious. For those individuals, free or low-cost activities like walking or using local park equipment may be a better choice.[41]

CONSIDER PHYSICAL ABILITIES

Not all physical restrictions are diagnosed at the doctor’s office. Many people are aware of what they are physically capable of; they know their strengths and weaknesses, and are able to recognize when they’ve reached their limit. The information gathered from a doctor’s visit can add to or confirm information a person already knows about their physical abilities. Many activities require a certain level of stamina and physical strength; information on a person’s physical abilities can help them determine if they would be able to include an activity in their exercise regime. It can also be used to tell someone if they are doing an exercise that is outside of their skill range or are doing something at a proficiency they are not yet ready for. This can help prevent things like injuries that can present obstacles to the person’s exercise goals.

FIND AVAILABLE RESOURCES

Exercise does require some resources in order for it to be done. This can be in forms like equipment and facilities; even an activity as simple as walking requires appropriate footwear and a place to do so undisturbed. These resources are designed to allow the activity to be done as safely and correctly as possible. Exercise resources can also be anything that assists a person in the execution of an activity, but isn’t a requirement for it. Class instructors and fitness trainers, while a welcomed addition to any kind of exercise, are not always necessary for a person to do that activity. Some specializations for exercise equipment may be considered unnecessary if they are intended for someone who is a professional or expert rather than a beginner. It is best to determine what resources a person has and what resources they need before they actually begin exercising. Doing so can help save some time and money for the person, as well as help prevent them from being discouraged or using a lack of resources as an excuse to not exercise for their mental health.

PLAN A ROUTINE

Exercise works best when it is done with some level of consistency, hence why it is often referred to as a “routine.” The establishment of a good routine often becomes habitual and makes it easier for a person to stick to it. Planning an exercise routine requires choosing activities, the duration of each activity, and when and where the person will do their routine. Scheduling is important; if a person doesn’t have time to do something, they will put it off until later or choose to not do it outright. The location where the activity is done, like a gym or park, may have set hours of operation. An activity itself may require a set amount of time for it to be done efficiently. A routine should be flexible, and open to modification or adjustment. In their exercise routine, a person should consider including alternative activities in the even that they need a substitute. Outdoor activities may be affected by things like the weather, so a back-up can help prevent a person’s routine from being disrupted. After a while, an activity can become monotonous or lose its effectiveness for the person. In those instances, a new option may be necessary for the person to continue benefitting from their exercise and to continue their progress towards their intended goals

EXERCISES TO TRY

Exercising for mental health does not need to be overly complicated. Most activities can be applied for all kinds of psychological conditions and customized based on a person’s interests and abilities. What activities a person chooses is entirely up to them, but the abundance to choose from can be overwhelming. Here are a few activities that are flexible enough for people of any proficiency to use to improve their mental health.

RUNNING AND WALKING

Rather straight forward, running and walking are widely considered to be one of the best exercises a person can use to help their general health.[43] Several studies have found that, when done regularly, activities like running and walking can have an antidepressant-like effect on a person’s mental state.[44] Setting aside 5-15 minutes a day to walk or run may be enough to generate any effect, but a person can adjust to fit their preferences or schedule.

LIMITATIONS

Most limitations for running and walking are going to involve weather and physical ability. Injuries to the knee, ankle, and hip can make running uncomfortable and those who have respiratory problems may not be able to safely run. Walking or running outside is going to depend on weather conditions, including rain and temperature. Outdoor activities of any kind, including exercise, should be limited during heat advisories where dangerously high temperatures are reported.[45]

EQUIPMENT

Acceptable equipment for running and walking includes comfortable clothing—preferably loose to allow for movement—and appropriate footwear. Use of a gym or treadmill is optional, as a person simply needs an unobstructed path for this activity.

SWIMMING

Swimming is a rather flexible activity that can be used for both serious exercise and entertainment. The water’s buoyancy helps those with physical pain or balance issues by supporting them, easing some of the stress exercising places on a person’s body.[46] It does require more time and preparation, so anyone who considers using swimming to boost their mental health should plan accordingly. Those who swim at a facility should follow any and all rules to ensure their safety and the safety of others.[47]

LIMITATIONS

Swimming doesn’t work without water. A pool or natural body of water should be large enough and deep enough to allow the person to swim unhindered. Many swimming facilities will have designated times for age groups and activities, like lap swim. Usage of these facilities may require a membership fee, and upkeep of a personal pool will have some costs.

EQUIPMENT

Proper swim attitude like a swimsuit, at minimum. Usage of additional items like goggles or a swim cap are up to personal preference. The pool, public or private, should be well-maintained.

Yoga

Yoga presents many benefits to users on mental, physical, and spiritual levels. It’s usage as a complementary treatment for conditions like depression has prompted research into its benefits for mental health.[49] It can be a little more difficult to do; proper execution requires some level of instruction for each pose. However, yoga’s popularity has increased the availability of instructional materials and other resources.

LIMITATIONS

A person’s flexibility and balance are going to be the primary limits, as those are requirements for many of the moves. Material appropriate to a person’s skill level may also be difficult to find.

EQUIPMENT

A flat surface and a yoga mat—a long towel can be used as an alternative. Instruction can be in the form of a class (free or paid), or through media tutorials found in books, dvds, or online videos. Users should wear loose, comfortable clothing that allows for easy movement.

THINGS TO KEEP IN MIND

Exercise is not a perfect solution to a person’s mental health issues. It should not be used as the primary treatment for a condition, but for supplementary or preventative purposes.[50] In order for a person to truly give themselves the best chance of reaping as many benefits of exercise for their mental health, there are a few things they need to remember.

SPEAK WITH A DOCTOR

While some of the mental benefits of exercise, like improvements in mood, are going to develop quickly, this is not going to be the case for all benefits. Users are not going to see immediate or outstanding improvement in their mental health after taking a single walk around the block; it may take several weeks for there to be any long-lasting effect. While this may discourage some from exercising, it should not be used as an excuse by all to not exercise to improve mental health. If a person is unsure if they will be able to commit without regular signs of progress, a rewards system may be applicable.[51] Rewards can be used to help keep a person motivated and can be specialized to the activity or the person’s interests.

LIMITATIONS

Limits are there for a reason and often they can be used to help prevent a person from injuring themselves or others.[52] Anyone who is planning on exercising or engaging in physical activity should be able to recognize when they’ve reached their limit. Bypassing those limitations may occur, but it will be gradual; trying to overcome a limitation can backfire and may cause inadvertent harm.

COMFORT ZONE

Exercise isn’t universally enjoyed, and the same can be applied to many physical activities. When deciding on an activity or routine, a person should consider what they are comfortable doing. They can try something new to see if they like it, but it is okay for them to pass on something that they do not enjoy or are uncomfortable doing.

Thank you for reading my article. If you enjoyed it and it helped inform you on how Mental Health & Exercise can benefit you or your loved ones subscribe to my blog and share and like!

12 Exercises That Will Help Your Bad Posture.

The era of social media, cell phones, and the internet might have its positives, but it definitely has its negatives, and I won’t even get into the social skills aspect of it! Its not just the cellphones that are killing your posture but the office as well. It might be great for your bank account — but your cushy job is not great for your body. Work out all you want on your own time, but if you spend all day sitting at a desk, you are bound to develop some poor posture habits. Add in the constant attention we give to our smartphones, and your neck, shoulders, and back are likely to be in even rougher shape. Now, experts from the  Journal Scientific Reports say we have to worry about "text neck," a plethora of problems that come from being hunched over your phone all day. “You are putting yourself in a very vulnerable situation to have injuries, and people need to be informed,” says Nicholas Poulin, CEO and Founder of Poulin Health & Wellness, a Hyper-Exclusive Fitness Club with Science-Based Philosophy in New York City.

Not only does that give you the posture of Quasimodo, but it can also lead to neck pain, wrist mobility issues, and muscular imbalances. And if you jump into a workout in that hunched-over position, you could be setting yourself up for an injury. “If you bust out bench presses, you are tightening pecs that are already tight,” Poulin says. Plus, if your shoulders are rounded forward, it can make it harder to press overhead, and if you force it, that can lead to bone spurs, tendinitis, or torn tendons. In addition to the risk of injury, all these tight muscles can inhibit your strength gains. “Adequate range of motion around the joints is imperative to perform loaded movement patterns safely and effectively,” says Poulin. If you try to bang out reps anyway, other muscles may step up to compensate for tighter, weaker ones, causing you to build muscle where you don't want it. “You might build up your traps and get big muscles in your shoulder, rather than targeting your rhomboids and other muscles in your back,” Poulin says. Taking a few minutes at the gym and throughout your day can make a big difference in helping you feel better, avoid injuries, and hit your fitness goals.

How to Fix Bad Posture At Work

The best thing you can do to alleviate the muscular woes of working at a desk all day is to move more. I recommend my members to get a standing desk based on several studies. That’s just what researchers published in the Journal of Physical Activity and Health tried to answer. They fitted 74 healthy people with masks that measured oxygen consumption as a reflection of how many calories they burned while doing computer work, watching TV, standing, or walking on a treadmill. Here’s what they found regarding weight loss as a possible benefit of a standing desk:

• While sitting, study subjects burned 80 calories/hour — about the same as typing or watching TV

• While standing, the number of calories burned was only slightly higher than while sitting — about 88 calories/hour

• Walking burned 210 calories/hour.

If the standing desk isn’t for you, take a break every 30 minutes and walk around for about a minute. “Your tissue is like a rubber band. Sitting makes those muscles relaxed and shorten, which will, over time, give you anterior pelvic tilt. Moving around is making sure those rubber bands stretch out some,” Poulin says. “Standing up hits reset to help counteract some of the negative effects of sitting.” Then stretch out a few common tight spots: Nod your head up and down and stretch your neck side to side, then do a few shoulder rolls forward and backward as far as you can, Poulin recommends.

Next, stretch out your wrists: Interlace your fingers and flip your palms to face away from your body. Raise your arms to shoulder height and extend your elbows while simultaneously pushing your palms away from your body. And for your upper back, use this stretch. While seated, place both hands on your desk. Straighten your arms and around your back. Gently press your hands into your desk as you try to expand your upper back with your inhales. Exhale and repeat up to five times. If it helps, set the alarm to remind you to get up and do these exercises every 30 minutes. The more you can do it, the better

How to Fix Bad Posture at Home

Incorporating regular static stretches into your everyday life will help stretch and lengthen muscles that can become tight as a result of excessive cell phone use, Poulin says. So consider adding these stretches to your morning routine after your shower, when your muscles are warmed up.

Reverse Tabletop

Sit with your knees bent, feet flat on the floor, and palms directly behind the body with your fingertips pointing toward your butt. Inhale, gently pressing into your hands and feet to lift your butt off the floor, extending your hips toward the ceiling. Exhale and draw your shoulder blades toward each other to open your chest while carefully lowering your head back and tilting your chin up. Hold for 15 to 30 seconds. Repeat until you've stretched for a total of 60 seconds.

Cat/Camel

Get on all fours with your wrists aligned below your shoulders, and your knees aligned below your hips. Keep your toes tucked under. Inhale, relaxing your belly, so it moves toward the floor, and gently arching your back, tilting your tailbone and chin toward the ceiling. Exhale, gently rounding your spine, drawing your chin to your chest, and untucking your toes. Repeat this movement back and forth for 6 to 10 reps.

Bird Dog

From the same all-fours position, tuck your right toes under and extend your right leg behind you. Slowly lift your leg off the floor no higher than hip height. Bracing your core, slowly reach your left arm forward no higher than shoulder height and turn your palm inward so your thumb points toward the ceiling. Hold for no more than 7 to 8 seconds, keeping your hips and shoulders level. Return to starting position and repeat on the opposite side. Continue alternating for 6 to 10 reps on each side.

T-Spine Mobility in Child's Pose

From all fours, sit back onto your heels as in child's pose. Place one hand behind your head with your elbow pointing toward the floor. Rotate your chest until your elbow points to the ceiling. Lower back to the starting position, do 6 to 10 reps, then switch sides.

The best thing you can do to avoid injuries and keep making gains is to warm up properly before every workout. If you typically skip a warmup—who has time?—think about it this way: “If you don't make the time now, you'll be forced to make time for injury later,” Poulin says. “Now, it's within your choice to take five minutes and do a warmup; later, it won't be your choice, and you'll be forced to deal with an injury.”

How to Fix Bad Posture At the Gym

Lat Hang

This is great for alleviating the tight lats, pecs, and upper back that result from our typical texting or desk posture. It opens up the shoulder girdle prior to upper-body pushing or pulling movements. Place a box or bench below a pullup bar. Step onto the box, so your feet are shoulder-width apart and slightly in front of you. Keeping your feet on the bench, grasp the bar and let your torso hang, so you feel the stretch in your armpits and across your chest. Tuck, your pelvis under, inhale through your nose and slowly exhale through pursed lips. Your ribs should feel like they are moving down as you exhale. Pause 3 seconds, then repeat. Do two sets of 6 breaths.

Modified All-Fours Belly Lift

This exercise helps "pop out the dent" that Poulin says is typical in a flat upper back while also activating your core muscles and key upper-body stabilizers for shoulder health. Come to all fours and round your spine by arching your back upward and tucking your butt under you. Shift your body weight forward so your nose is over your fingertips. (You should feel your outer abdominals.) From this position, raise your left hand off the floor a few inches without twisting your trunk. (You should feel your right abdominal wall engage.) Hold for 6 deep breaths, focusing on trying to breathe into and stretch your upper back. Lower your left hand and repeat, lifting your right hand off the floor. Do two sets of 6 breaths per side.

Groiner With Overhead Reach

This combines many of our targets (hip mobility, ribcage rotation, shoulder mobility, etc.) into a single ground-based movement. Get in a pushup position. Step your right foot outside your right hand. Drop your left knee down to the ground, so you feel a stretch in the front of your left hip. Press your left hand into the ground and reach your right arm toward the sky, rotating through your upper back to open your chest and following your hand with your eyes. Place your right hand back on the ground and return to the starting position. Repeat on the other side. Do six reps per side.

All-Fours Belly Lift Walk

This movement helps solidify a strong arms-overhead position while also adding some inhibitory work for the hamstrings and calves. Come to all fours and round your back. Lift your knees and straighten your legs. Contract your abdominal muscles as you bend your knees and “walk” your feet closer to your hands, taking small steps. (Your hands should not move.) Maintaining the contraction of your abdominals in this position with your back rounded and your heels driving toward the ground, hold the position for six deep breaths. During this exercise, “reach” into the ground to activate the shoulder stabilizers.

A guide to 16:8 intermittent fasting

Hello,

I have been doing a lot of reading about the 16:8 Diet. I was introduced by it by one of my members and he was speaking about the health benefits and how great it is for your body. I conducted some research and gathered some information that could help you get closer to your weight goals, as well as on track to living a healthier life! 16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their calories during the remaining 8 hours. Suggested benefits of the 16:8 plan include weight loss and fat loss, as well as the prevention of type 2 diabetes and other obesity-associated conditions. Read on to learn more about the 16:8 intermittent fasting plan, including how to do it and the health benefits and side effects.

What is 16:8 intermittent fasting?

16:8 intermittent fasting is a form of time-restricted fasting. It involves consuming foods during an 8-hour window and avoiding food, or fasting, for the remaining 16 hours each day. Some people believe that this method works by supporting the body's circadian rhythm, which is its internal clock. Most people who follow the 16:8 plan abstain from food at night and for part of the morning and evening. They tend to consume their daily calories during the middle of the day. There are no restrictions on the types or amounts of food that a person can eat during the 8-hour window. This flexibility makes the plan relatively easy to follow.

How to do it

The easiest way to follow the 16:8 diet is to choose a 16-hour fasting window that includes the time that a person spends sleeping. Some experts advise finishing food consumption in the early evening, as metabolism slows down after this time. However, this is not feasible for everyone. Some people may not be able to consume their evening meal until 7 p.m. or later. Even so, it is best to avoid food for 2–3 hours before bed.

People may choose one of the following 8-hour eating windows:

• 9 a.m. to 5 p.m.

• 10 a.m. to 6 p.m.

• noon to 8 p.m.

Within this timeframe, people can eat their meals and snacks at convenient times. Eating regularly is important to prevent blood sugar peaks and dips and to avoid excessive hunger. Some people may need to experiment to find the best eating window and mealtimes for their lifestyle.

Recommended foods and tips

While the 16:8 intermittent fasting plan does not specify which foods to eat and avoid, it is beneficial to focus on healthy eating and to limit or avoid junk foods. The consumption of too much unhealthful food may cause weight gain and contribute to disease.

A balanced diet focuses primarily on:

• fruits and vegetables, which can be fresh, frozen, or canned (in water)

• whole grains, including quinoa, brown rice, oats, and barley

• lean protein sources, such as poultry, fish, beans, lentils, tofu, nuts, seeds, low fat cottage cheese, and eggs

• healthful fats from fatty fish, olives, olive oil, coconuts, avocados, nuts, and seeds

Fruits, vegetables, and whole grains are high in fiber, so they can help keep a person feeling full and satisfied. Healthful fats and proteins can also contribute to satiety. Beverages can play a role in satiety for those following the 16:8 intermittent fasting diet. Drinking water regularly throughout the day can help reduce calorie intake because people often mistake thirst for hunger. The 16:8 diet plan permits the consumption of calorie-free drinks — such as water and unsweetened tea and coffee — during the 16-hour fasting window. It is important to consume fluids regularly to avoid dehydration.

Tips

People may find it easier to stick to the 16:8 diet when they follow these tips:

Naturally Sweet Green Detox Juice

• drinking cinnamon herbal tea during the fasting period, as it may suppress the appetite.

• consuming water regularly throughout the day.

• watching less television to reduce exposure to images of food, which may stimulate a sense of hunger.

• exercising just before or during the eating window, as exercise can trigger hunger.

• practicing mindful eating when consuming meals.

• trying meditation during the fasting period to allow hunger pangs to pass.

• consuming MCT oil with coffee.

Health benefits

Researchers have been studying intermittent fasting for decades. Study findings are sometimes contradictory and inconclusive. However, the research on intermittent fasting, including 16:8 fasting, indicates that it may provide the following benefits:

Weight loss and fat loss

Eating during a set period can help people reduce the number of calories that they consume. It may also help boost metabolism. A 2017 study suggests that intermittent fasting leads to greater weight loss and fat loss in men with obesity than regular calorie restriction. Research from 2016 reports that men who followed a 16:8 approach for 8 weeks while resistance training showed a decrease in fat mass. The participants maintained their muscle mass throughout.

In contrast, a 2017 study found very little difference in weight loss between participants who practiced intermittent fasting — in the form of alternate-day fasting rather than 16:8 fasting — and those who reduced their overall calorie intake. The dropout rate was also high among those in the intermittent fasting group.

Disease prevention

Supporters of intermittent fasting suggest that it can prevent several conditions and diseases, including:

• type 2 diabetes

• heart conditions

• some cancers

• neurodegenerative diseases

However, the research in this area remains limited.

A 2014 review reports that intermittent fasting shows promise as an alternative to traditional calorie restriction for type 2 diabetes risk reduction and weight loss in people who have overweight or obesity. The researchers caution, however, that more research is necessary before they can reach reliable conclusions. A 2018 study indicates that in addition to weight loss, an 8-hour eating window may help reduce blood pressure in adults with obesity. Other studies report that intermittent fasting reduces fasting glucose by 3–6% in those with pre-diabetes, although it has no effect on healthy individuals. It may also decrease fasting insulin by 11–57% after 3 to 24 weeks of intermittent fasting. Time-restricted fasting, such as the 16:8 method, may also protect learning and memory and slow down diseases that affect the brain. A 2017 annual review notes that animal research has indicated that this form of fasting reduces the risk of nonalcoholic fatty liver disease and cancer.

Extended life span

Animal studies suggest that intermittent fasting may help animals live longer. For example, one study found that short-term repeated fasting increased the life span of female mice.

The National Institute on Aging point out that, even after decades of research, scientists still cannot explain why fasting may lengthen life span. As a result, they cannot confirm the long-term safety of this practice. Human studies in the area are limited, and the potential benefits of intermittent fasting for human longevity are not yet known.

Side effects and risks

16:8 intermittent fasting has some associated risks and side effects. As a result, the plan is not right for everyone.

Potential side effects and risks include:

• hunger, weakness, and tiredness in the beginning stages of the plan

• overeating or eating unhealthful foods during the 8-hour eating window due to excessive hunger

• heartburn or reflux as a result of overeating

Intermittent fasting may be less beneficial for women than men. Some research on animals suggests that intermittent fasting could negatively affect female fertility. Individuals with a history of disordered eating may wish to avoid intermittent fasting. The National Eating Disorders Association warn that fasting is a risk factor for eating disorders.

The 16:8 plan may also not be suitable for those with a history of depression and anxiety. Some research indicates that short-term calorie restriction might relieve depression but that chronic calorie restriction can have the opposite effect. More research is necessary to understand the implications of these findings. 16:8 intermittent fasting is unsuitable for those who are pregnant, breastfeeding, or trying to conceive. The National Institute on Aging concludes that there is insufficient evidence to recommend any fasting diet, especially for older adults. People who wish to try the 16:8 method or other types of intermittent fasting should talk to their doctor first, especially if they are taking medications or have:

• an underlying health condition, such as diabetes or low blood pressure

• a history of disordered eating

• a history of mental health disorders

Anyone who has any concerns or experiences any adverse effects of the diet should see a doctor.

Diabetes

While evidence indicates that the 16:8 method may be helpful for diabetes prevention, it may not be suitable for those who already have the condition. The 16:8 intermittent fasting diet is not suitable for people with type 1 diabetes. However, some people with pre-diabetes or type 2 diabetes may be able to try the diet under a doctor's supervision. People with diabetes who wish to try the 16:8 intermittent fasting plan should see their doctor before making changes to their eating habits.

Summary

If you didn’t read it all and skipped to the bottom! Here you go cheaters!

16:8 intermittent fasting is a popular form of intermittent fasting. Potential benefits include weight loss, fat loss, and a reduction in the risk of some diseases. This diet plan may also be easier to follow than other types of fasting. People doing 16:8 intermittent fasting should focus on eating high fiber whole foods, and they should stay hydrated throughout the day. The plan is not right for everyone. Individuals who wish to follow the 16:8 intermittent fasting diet should speak to a doctor or dietitian if they have any concerns or underlying health conditions.

Best,

Nicholas J. Poulin

CEO & FOUNDER

Poulin Health & Wellness

5 Prescribed Exercises to Stregthen Your Glutes

Hello,

I hope you all are doing well.

This article is not just for women; it’s for men as well! Men, I know you’re asking: Why do I need to work my butt? I want a big chest and big arms! Well, I’m sorry to tell you but, all these ladies are smart and way ahead of the game! Your glutes are SUPPOSED to be the biggest muscle in your body and should perform exceptionally well. They are large and powerful because they have the job of keeping the trunk of the body erect. Your glutes are the chief antigravity muscles that aid you when walking up stairs. In other words, they play a crucial role in just about everything you do, so keeping them strong is essential for staying active and independent longer. When these muscles lack in strength, your body will let you know.

 Here are four common problems that may be the result of your weak glutes, along with the exercises you need to get your rear in gear.

Sign #1: Low Back Pain

If low back pain often puts a damper on your day, consider it a warning that your glutes are sleeping on the job.

“Our brains will call on whichever muscles are needed to perform a function,” says Nicholas Poulin, CEO & Founder of Poulin Health & Wellness in New York City. “If one group of muscles isn’t up to the task, your brain will order another group to pick up the slack.”

In other words, to help you complete everyday tasks—like bending over to lift something off the floor—your brain will shift the brunt of the work onto the lower back to compensate for weakness in the glutes. Over time, the added stress on your lower back builds up, leading to soreness, pain, muscle spasms, and possibly injury.

 Recent research backs this up. A study published in the journal PLOS One found that middle-aged women with chronic lower back pain had much smaller butt muscles than their pain-free counterparts. In addition, the smaller the muscles, the more medical visits women made to address low back pain.

Sign #2: Knee Pain

Achy knees are often written off as an inevitable side effect of getting older, and while it’s correct that knee pain has many age-related causes (namely, arthritis), chances are, weak glutes are a big part of the problem, Poulin says. If you’ve been diagnosed with arthritis, strengthening your glutes can at least help offset some of the pain you might experience.

Your glutes—the gluteus medius in particular—play a starring role in stabilizing your knees as you walk, stand, and chase after your grandkids.

“If you don’t have musculature above the knee to stabilize where that knee is in space, it will just go catawampus,” Poulin explains. For most people, the tendency is to let the knees fall inward, since that’s where they feel most stable, he says. But then, unfortunately, they start to feel pain.

Sign #3: Balance Problems

“When my patients have poor balance,” says Poulin, “it usually means they have weak glutes as well.”

This is because your glutes provide a stable base from which your arms and legs can move. If that base is weak and unstable, your limbs become weak and unstable as well.

Sign #4: Trouble Climbing Stairs 

The glutes are a powerful, thick, and fibrous muscle, Poulin says. As such, they play a significant role in generating power. If you look at sprinters, gymnasts, football players, and other power athletes, you’ll notice they all have noticeably strong behinds.

 Your daily to-do list may not require you to chase wide receivers, but it inevitably involves climbing stairs, going for walks, or playing tennis with friends. All of these activities require power, and power requires strong glutes.

If you quickly tire, get winded easily from climbing stairs, or you can’t return a volley as soon as you used to, chances are your glutes need work. “Everyone chalks loss of power up to old age,” says Poulin. “But, it’s often because of weakness in the glutes.

The Secret to Better Health is Exercise - Four Prescribed Exercises

Now let’s get you on track to living a healthier life! Here are 5 Exercises you can do at HOME to make improvements on how you feel and look!

Exercise #1 Body Weight Squats on Chair

Poulin explains that the squat is a great bang-for-your-buck exercise: It strengthens your glutes, abdominals, and all the big muscles in your legs, including the quads (front of your thighs) and hamstrings (back of your thighs).

How to do it: Stand tall with your feet shoulder- to hip-width apart. Hold your arms straight out in front of you at shoulder level, and brace your core. This is your starting position.

From here, push your hips back and bend your knees to lower your body into a squat, not letting your knees cave in as you do so. Pause at the bottom for two seconds, then squeeze your glutes to return to standing. That’s one rep. Perform two sets of 10 reps, or as many as you can until you tire. Aim to do this exercise three to four times per week.

Exercise #2: Standing Hip Extension

This move targets the gluteus maximus—the largest muscle in your body—and teaches you to stabilize your core to keep your pelvis centered, Poulin, says.

How to do it: Stand tall facing a wall, kitchen counter, or back of a sturdy chair, holding onto it for balance. Keeping your back straight, brace your core, and allow both legs to bend slightly.

From here, lift one leg straight behind you as far as you comfortably can, making sure not to bend your knee further as you do so. Don’t worry about how high you can lift your leg; what matters is that you’re able to squeeze your glutes without using your back muscles to compensate.

Pause for three seconds, then slowly lower your leg to return to starting position. That’s one rep. Do ten reps, and then repeat with your opposite leg. Perform two sets total three to four times per week.

Exercise #3: Lying-against-the-wall Clamshell

Clamshells build strength in the gluteus medius, the muscles on the sides of your hips that help stabilize your pelvis while you walk.

How to do it: Lie on one side with your legs stacked and knees bent at a 45-degree angle. Keeping your hips steady and your top foot down, lift only your top knee as high as you can. Lower your top knee back to the starting position. That’s one rep. Do ten reps, and then repeat on the other side. Perform two sets total three to four times per week.

Reminder: How high you’re able to lift your knee doesn’t matter. What’s important is that you activate your hip muscles without rotating at the pelvis, Poulin says. 

Exercise #4: Single-Leg Stand

Poulin loves single-leg balancing exercises for building glute strength and stability. This exercise also has a tremendous impact on your ability to perform everyday activities that require supporting yourself on one leg at a time, such as walking and climbing stairs.

 How to do it: Stand tall with your feet together and brace your core. From here—holding onto a wall, counter, or sturdy chair for balance, if necessary—lift your right foot just off of the floor so that you’re standing on your left foot. Imagine a string through the crown of your head is pulling your spine straight toward the ceiling, and engage your core to avoid leaning to one side. Try not to anchor your leg on the other, meaning squeeze them together. 

Hold this position for 30 seconds or as long as you can, then repeat on the opposite side. Poulin recommends doing this exercise every day, if possible. If you want to make it harder, add in some single-leg kicks: Engage your glutes, and alternate reaching your floating leg forward, backward, and to the side ten times. Then, switch legs and repeat.

Exercise #5 Side-lying Hip Raise

Performing side-lying hip abductions (or leg raises) on the floor is an effective way to train your lateral glute muscles, which are essential knee stabilizers and help round out your overall butt development. 

How to do it: Make sure that the toes of the working leg are pointing downwards. This ensures that the hips, not the thighs, are doing most of the work. Poulin recommends two sets of 20 to 30 reps on each side with minimal rest between sides. Once you master these, consider adding an ankle weight to give your glutes another reason to hate you.

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Nicholas Poulin

Founder & CEO

Poulin Health & Wellness

Member of Poulin Health & Wellness Testimonial

Having weight trained and exercised seriously for over 50 years, I can say with confidence, Nicholas is the best of the best. He helped me with an injury I had with my left knee, which has subsided after his science-based methods.

My appreciation for Nicholas comes from years of training with him. Poulin Health & Wellness is beyond a personal training club with a scientific training method, a hyper-exclusive membership, but what won me over to Poulin Health & Wellness was the privacy at first. During months of three weekly visits to the gym, which is hidden away in Manhattan, I was usually alone except for Nicholas working me out. Nicholas even accommodated me at my residence if my schedule was tight on time. Nicholas sealed the envelope of personal attention, away from crowds and noise and other people's sweat, I existed in a bubble, free of any self-conscious-making reminders of the gap between this gym experience and everyone else's. There was none of the usual gym static—grunting exhibitionists, untoweled-off benches, waiting for machines. It was just me, my body, and a steadily improving relationship between them.

A good chunk of what a Poulin Health & Wellness member is paying for is the chance to be alone to focus on their health & fitness goals in private. Luxury, I was coming to see, is often not about getting something extra but about getting away from everyone else. A seamlessly hermetic life lived twenty-four-seven would be sterile and isolating, but a couple of hours of it a few times a week was therapeutic and well worth paying for.

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