San Franciscos Fort Mason park is empty in the early morning darkness, every surface the color of a used cast-iron pan. Its pouring rainfall, and Ive been wandering around since just after 6, trying to find well, Im not exactly sure. All I know is that, according to a Facebook post, members of one of the strangest fitness groups in the country are supposed to be session here right about now. But the Google Maps screenshot I pulled from the website seems to have directed me to a parking lot. Or the front door of the high-end vegetarian eatery Greens. Its hard to tell.
I check Facebook again.
What are you planning to do for the first Monday of 2016? Sleep in? Lazily slog on into work? No need for that. Come join us for #DonutMondays at NPSF( Gil, dont forget the donuts !). Fort Mason. 6:25 AM
Just as I start believing Ill have to find my own doughnut, a woman in her mid-twenties jogs up to me looking equally lost. Shes garmented in a gray Adidas jacket, black leggings, and a tank top that resembles caution tape. Her wet hair is stick to her forehead as though shes just been dunked in the Pacific.
Do you know where November Project satisfies? she asks with a slight accent. Relieved, I tell her Im trying to find them as well. Im Stine! she says.
In their research, 2.7 million bacterial cells per square inch were found in a classroom water fountain spigot.
And here I was thinking that Im going to the gym to my health.
According to Dr. Joseph Mercola, there are tons of hazardous pathogens in water fountains, such as E. coli, Legionella, and coliform bacteria. All of these can potentially cause belly both problems and symptoms of pneumonia, which include headaches, vomiting, and diarrhea.
But how does bacteria manage to spread so quicklyat the gym in the first place?
Free weights can have over 300 times more bacteria than a toilet seat, according toFitRated.com. The hard surface is very inviting for bacteria, and theyre hardly ever cleaned as much as they should be.
So, combine the filthy free weights with every person whos hitting the water fountain and unknowingly spreading the love, and weve got a germ-filled disaster.
If your intellect hasnt been blown enough yet, get this: A puppies bowl is actually safer to drink out of than a water fountain, according to The Toronto Star.
Their investigationshowed that a water fountain had 4,529 bacteria, while a puppy bowl had just 172 bacteria.
Dont fret, though. This doesnt have to be the end of your fitness lifestyle( although, Im not going to lie, I definitely considered it ).
Of course, you still need to stay hydrated during your workout, so instead of gulping from the germ-infested community water fountain, it was possible to time to stimulate the transition to a nice, clean, personal water bottle.
But, just recollect, if you must drinking from the forbid fountain, let the water run for a few seconds before taking a drink. This reduces the potential risk of devouring toxic levels of metals or elevated bacterial levels.
And perhaps devote a little heads up to the person behind you in line.
Going to the gym and lifting weights is generally a positive experience. You look great, you feel great and you are healthy.
For those who dont lift weights at all, or for those who are new to the game, it can be difficult to find any disadvantages.
However, for those with a little more experience in the weight room, you will know exactly what I’m talking about when I tell gym hands, wont you?
The act of picking up heavy weights on a daily basis can have a massive impact on your hands: both how they look and how they feel.
Unless you are a gym rat who has nothing better to do other than spend your entire life in the weight room, the side effects of lifting weights can leave you feeling highly embarrassed by the dry, callus-filled hands that were once soft and smooth.
Some call them battle scars.
In a style, “they il be”. But when they affect their own lives outside of the gym, its time to start paying attention.
So, what are gym hands ?
If you have ever lifted weights for any period of time, you will know exactly how dry and callus-ridden your hands can become after only a few sessions.
The rubber materials that cover a lot of the gym equipment you are exposed to on a daily basis can potentially lead to the development of eczema, and the constant friction between your hands and the weights can cause hard, stubborn calluses to form on the pads of your fingers.
Not merely can these conditions is utterly painful, they can also be embarrassing, especially if you work in a job where you need to shake other people’s hands all the time.
Here are the best ways to prevent gym hands .
If — like the majority of men — the presence of dry skin and painful calluses was not what you were looking for when you signed up for the gym, fear not.
I have come up with four simple ways to prevent these gym hands from developing in the first place.
None of these will impact your schedule, and they will in no way affect your results.
So, if you want to eradicate the shame of having hands like a caveman, keep on reading.
1. Wear gym gloves.
The first one is fairly obvious: Wear gym gloves.
If you are new to the gym and your hands are free from the scars of battle, the investment in a quality pair of gym gloves will be the best way for you to prevent them from developing.
Gym gloves can be picked up for just a few bucks, and they dont look as embarrassing as they sound.
A lot of men wear gloves in the gym, so this is nothing to be embarrassed by.
Dont let the egotistical, body-building creed get to you. Its better to be safe than sorry, right?
2. Moisturize daily.
Thats right. Its not just for women anymore.
One of the best ways to protect your hands from dryness is to moisturize them at least twice per day: once in the morning and once at night.
It merely takes a couple of seconds, but it will have a massive impact on the health of your hands.
No matter how hard you go in the gym, you will always be confident while shaking hands.
3. Soak your hands daily.
While this method of softening hands after a workout is more for those who have already developed gym hands, it can also be a great way to keep the hands soft.
The premise is simple.
Soak your hands in warm water for 15 to 30 minutes per day. For better outcomes, you can add Epsom salts to the water.
Next, take a pumice stone and slowly scratch away at the rough parts of your hands.
This will get rid of any hard, excess skin that has developed from the friction of lifting the weights.
Doing this daily will keep your hands soft and free from calluses , no matter how hard you train.
4. Never pick calluses.
While it might be incredibly tempting to pick off the hard clumps of skin that can develop on the pads of your hands, doing so will only make things worse.
Picking dry or dead scalp will only get rid of the problem temporarily. The skin will start to grow back thicker and thicker, to stimulate the scalp tougher.
There is nothing worse than a hand full of calluses. They are hard, uncomfortable and not very nice to look at.
If the temptation becomes too much, simply refer to the above soaking method.
Eat a well-balanced diet. Make sure you have between 2 to 3 grams of protein per each bodyweight kg. and an equal quantity of carbs.
It may seem obvious- but hit the gym! Train one muscular group a day. Do 10 -1 2 repetitions between 3 -4 decides with periods of remainder no longer then one minute, and make sure you’re keeping up with the cardio too.
For a fast recovery employ whey protein which will promote a quicker recuperation after your workout. Make use of essential vitamins and supplements- like vitamin C and omega 3- that aid the well functioning of your body and healthy joints. A healthy body is key to achieving the best results.
Never forget the constitution of your body. One of the main elements is water, so it’s super important to drink at least three litres of water a day.
5. Sleep and Rest
Sleep and rest is vital! Our body was designed to sleep around eight hours per night. If we achieve this, the body goes through a process of recovery and an integral balance of our hormonal system- meaning you’re well rested to work out the next day!
Obviously there’s a middle ground that’s likely worth receiving but you know … whatever floats your barge .
Travel blogs are always quick to proclaim travel allows you to expand your horizons and broaden your mind, but what they fail to communicate is travel also allows you to expand your waistline and broaden your muffin top.
Id like to think my year of traveling has been a lot like that best-selling book and resulting sh*tty Julia Roberts movie, “Eat Pray Love.”
But maybe, it’s a bit more like “Eat Drink Eat.”
Okay, actually, theres been some praying and loving along the way, too (like praying we got to Tek Sen in time for the twice-cooked pork belly, or loving BYOB at HutongDumpling Bar).
For the most part though, this year has been less about discovering me as it has been about discovering meals.
I can’t tell you how many times travel companions and I are like the vultures in “The Jungle Book,” trying to figure out what to do if neither of us is hungry, or if 10 am is not quite an acceptable time to start drinking in a predominately Muslim country.
Without a set routine or constant access to a kitchen or gym, sticking to a healthy-ish diet and exercise plan while traveling can be harder than turning down free food in the break room.
(Can a coworker hurry up and quit so a girl can get some free sheet cake already?)
With the southern hemisphere’s summer fast approaching, I’ve compiled a list of workout ideas to keep your vagabonding body banging no matter where you are.
Once a personal trainer in a former college lifetime, Im currently working as a server.
So, instead of encouraging healthy habits among my clients, Im now coercing them into a second basket of fried chicken and fries.
Take my suggestions with a grain of salt (or MSG, the table seasoning of choice in Asia).
Im not over here trying to get ripped, though.
Rather, I’ll simply equalize my chili cheese fries and cancel out my takeout because like a good cocktail, life is all about balance.
1. Free Week Gym Trials
Who doesn’t love free sh*t?
Likefree samples at Costco, free hotel bathrobes, shampoos, free Moe’s burritos on your birthday (I’ve had like three birthdays last year) and free vodka soda from the balding bank branch manager who has a 0 percent chance of getting your real number, free workouts are no different.
Gyms always offer free trials or free workout classes to get you into the club, and I always take full advantage.
I think I’ve inspected and sweated in every gym in Melbourne.
Just be sure to give the gym a fake number.
Otherwise, the owners will hunt you down like that guy who bought you the free vodka soda.
2. Pounding The Pavement
One of the first things I like to do after long travel days is go for a run to stretch my legs and realign my lumbar discs after 10 hours on a budget flight in economy class.
Running is one of the best ways to explore the area and get your bearings straight.
But don’t get too crazy off the beaten path, oryou’ll end up lost among water buffalo off the Red River Delta in Ninh Bnh, Vietnam.
Before you lace up the Asics though, make sure to write down or commit to memory your hostel’s (or hotel’s, if you’re fancy) address.
Bring enough money with you in case you get lost and need taxi fare, or better yet, get three blocks into your run and say “screw it” and get a beer.
3. Swimming Laps (Or Just Staying Afloat)
Whether I’m swimming in a pool, ocean, lake or bottle of sauv blanc, swimming is one of my favorite workouts.
I always pack my goggles when I travel, and I often throw my sexy one-piece Speedo in the suitcase if there’s room.
In this tantalizing attire, even though I feel sleek and agile underwater, I’m sure I look a bit morelike this pool pugIRL.
You don’t have to go full on Phelps to burn off an extra Bintang beer or two.
Even if you’re just freestyling to work on your back tan or only swimming to the swim-up bar, aim for any water aerobics.
Or at least tread water with your Mai Tai, and maybe you’ll at least break even.
If you are at a beach destination, try water activities to get swole in the swell by surfing or renting paddle boards, kayaks or snorkels.
Do snorkels work for funneling beer, too?
Biking is one of those simple joys I always forget how much I enjoy until I’m back on the bike, pushing pedals and praying I don’t get mowed over by a moped in Ho Chi Minh City.
Bike rental shops are usually easy to come by in most tourist destinations.
Just be sure to opt for a helmet, map out your route and get home by dark before you get lost in incoming traffic on the streets of Southeast Asia.
Check yourself (and which side of the road traffic flows) before you wreck yourself and break someone’s Mercedes.
5. Body Weight Workouts
Don’t you hate when you’re traveling, and you forget to pack essential things like mouthwash, your bow flex machine, portable doorway chin-up bar and 10-pound kettle bells?
Luckily, Fireball shots are a great alternative to mouthwash, and body weight exercises are a great alternative to the gym.
Sure, locals (and the French backpackers who never work out but eat baguettes for breakfast and smoke 20 rollies a day) might throw shade at you for doing burpees in the hostel.
But at least you’ll be bikini ready for Bondi Beach.
Here are a couple of workouts you can do almost anywhere, hangover and space permitting:
The Hostel Heart Rate Riser
1.10 to one rep ladder for rounds (Do 10 reps for the first round, then nine, eight and all the way down to one)
2. Jump squats
3. Tricep push-ups
5. V sit-ups
Four Rounds For Around The World
1. 30 squats
2. 20 burpees
3. 10 push-ups
(Modify push-ups as needed, with lay-down push-ups as rounds go on.)
1. 50 jumping jacks
2. 20 hip bridges
3. 15 jump squats
4. Fire hydrants (15 each leg)
5. Donkey kicks (15 each leg)
Complete as many rounds as possible in 20 minutes of the the exercises below:
1. 15 squats
2. 15 push-ups
3. 15 mountain climbers on each leg
4. 15 bicycle crunches on each leg
Make use of “equipment” at local parks as well, like benches for elevated push-ups and tricep dips, monkey bars for pull-ups and leg raises or elevated surfaces for step-ups or plyometric box jumps.
Just heed caution with these and aim to do them at the beginning of your workout, before your legs are fatigued and you fall and scar your shin like an assh*le (or like me).
If all else fails, and you’re just not feeling fitness on your trip, at least put on your activewear and go for an exploratory, happy, hour-long walk that ends at a local, happy hour bar.
On January 1, you were sure once your hangover wore off you’d be able to accomplish every fitness goal you set for yourself the night before.
You’d work out six days a week, and this will definitely be the year you get six pack abs.
Oh, and about that marathon you signed for — piece of cake!
But once your alarm actually went off at 6 am on January 2 and you had to drag yourself out of bed for your morning run in 20 degree climate, that marathon you were so excited about probably didn’t seem quite as attainable.
And just like that, you gave up.
Considering 25 percent of Americansgive up on their New Year’s resolvings one week into the year, it’s safe to say most of us have been there.
Our advice? Start small. And on the eve of 2017, you may find you’re a whole lot fitter.
Here are eight simple ways to have a fitter year.
Run twice a week.
If running isn’t your thing, we don’t blame you. Operating is tough.
But hear us out: Operating three miles merely twice a week is enough to reap tons of benefits like lower danger of heart disease, cancer and stroke , not to mention it helps you preserve a healthy weight
So if you run a 10 -minute mile, that’s merely 30 minutes of running twice a week.
Just do it.
Work out during commercial breaks.
There’s no disgrace in watching Tv, especially during the cold wintertime months when spending time outside isn’t exactly ideal.
And luckily, watching Tv can be a great opportunity to get some exercise.
Whether it’s your favorite weekly prove or a Netflix marathon, employ commercials or violates between episodes to flex your muscles.
See how many pushups you can do, hold a plank or ten-strike a few yoga poses.
The alternatives are endless!
Strategically place exercise equipment around your house.
Dumb bells on your coffee table? Check. Free weights next the your fridge? Check.
If you strategically scatter workout equipment throughout your apartment or home, you’re more likely to absentmindedly pick it up and use it.
A few bicep curls here and there might not seem like much, but sometimes slow and steady progression is the way to go.
If you take us up on this one, make sure to pick a good color scheme.
After all, your workout equipment will be part of your home decor.
Hold a plank for one minute.
Forget crunches — plank pose is one of the best ways to strengthen and tone your core.
There’s a reason planking is so effective, though: It’s genuinely freaking hard.
But you can doanythingfor one minute if you ask us, so try holding a plank( either on your palms or forearms) for merely one minute, four days a week.
Your core will thank you.
Download a fitness app.
Tackling fitness on your own can be challenging, and it’s not always easy to coordinate workout schedules with friends. So why not download an app that they are able to do a lot of the work for you?
Outdoor Voices’ color-blocked, tri-tone warmup leggings did the near-impossible: attained workout gasps seem cool. Now, with a new line of fitness accessoriesmade not of the usual plasticky foam but of corkthe company is upping the seems of your workout regimen again. Thats what happens when a Parsons School of Design graduate get into fitness.
The $ 150 Shapes Bundleincludes a rectangular block, a triangular block, and a roller, all of them attained wholly from cork. You could leave them on your coffee table and they’d look like art.
That’s a potentially revolutionary idea in that market.” Those things are pretty unattractive, and you dont want to leave those ugly foam pink shapes lying around ,” says Joey Guerra, who co-founded New York studio Visibility and handled the industrial design of the Shapes Bundle. We looked at timber, feel, and other holistic materials, but we drove cork home pretty early on, Guerra says. Cork is sustainable, it grows in the bark of trees, is antimicrobial, and can be milled really easily into any shape you need.
Everyone on Outdoor Voices’ staff–and folks from Sky Ting Yoga in New York–tested the new shapes. The feedback resulted in nips and tucks to the standard yoga block, which Guerra says often are arbitrarily sized. These blocks are a tad bigger and have managed to encourage a wider range of motion.( And the roller has facets; the triangle is just unusual .) Guerra says he hopes the shapes encourage users to find new poses and new ways to stretch. Until then, they’re going to look darn good even when they’re on the floor and you’re, um, “posing” on the couch.
Isou Dw worked very hard on his last year’s resolution to get into better shape. Every day along his process he documented it with pictures. Sadly this little timelapse video doesn’t demonstrated by all, but you get the idea and to ensure the effects. Good undertaking, buddy!