Lawson Fitness

This is so good. I love the idea muscle-centric medicine. Share with anyone you care about.

The Midlife Muscle Crisis: why we've gotten obesity all wrong | Gabrielle Lyon | TEDxWestMonroe NOTE FROM TED: Please do not look to this talk for medical advice. This talk only represents the speaker's personal views and interpretation of muscle health...

Fitness gifts 3rd edition. Give the gift of new socks!

Stance has somehow created socks that feel brand new every time you wear them. I have been wearing Srance socks almost exclusively for the past couple years and there is no sign of wear on any of them. Plus, every time they come out of the was they feel like a new pair.

I’m not sure what kind of sorcery they’re into, but the socks are great for the gym, casual wear, running, hiking, golfing, you name it.

Gift ideas volume 2. Apparel.

Vuori makes the most comfortable clothes for any occasion. Whether you’re at the gym, on a trail, a golf course, the beach, out to dinner or on the couch vuori has a good looking, comfortable and functional outfit for you.

The ponto performance shirt might be my favorite article of clothing.

Check out https://vuoriclothing.com and get 20% off your first order.

Gift Guide | Vuori Clothing Providing a new perspective for athletic clothing, Vuori is built to move and sweat in, designed for an active lifestyle. Learn more today

Need gift ideas for the fitness lover in your life? I’ll share a few of my faves over the next few days.

Let’s start with a recovery product. Lacrosse balls and foam rollers are great, but my favorite recovery product is the Addaday massage gun.

It has variable intensity and is the quietest massage gun I have tried. My favorite uses are before a run, after a bike ride or after throwing batting practice to my son’s baseball team.

Follow this link to get one for a loved one or for yourself. https://www.addaday.com

Addaday | Award-Winning Handheld Massage Devices Find Your Better with Addaday's handheld massage tools, including the award-winning Edge percussion massage gun with Bluetooth. Official supplier of US Ski & Snowboard, USA Triathlon and USA Climbing.

This is such a great breakdown of common sense nutrition.

https://www.ted.com/talks/dr_mike_israetel_the_scientific_landscape_of_healthy_eating?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

The Scientific Landscape of Healthy Eating When your health is a top priority, trying to make sense of all the information on nutrition can be quite confusing.In this talk, Dr. Mike Israetel summarizes the scientific findings on diet and health and lays out the simple rules of diet design that can be used by nearly everyone to get the most o...

This organization is dear to me and they would be grateful your support this .

Imagine Scholar is trying to raise $5,000 to outfit their campus with a maker-space where students can play, explore, do, make, and create. It will be fitted with a library, myriad art supplies, and tools. Scholars will start their week in our new Howard Thurman space, integrating play into their educational experience and finding new ways for inspiration to strike.

Follow the link to make a donation big or small!

https://imaginescholar.givingfuel.com/giving-tuesday-2020

Giving Tuesday 2020 Donate online now to Giving Tuesday 2020. Donations are fast, safe and secure.

This is a great read. Highly recommended for anybody who “needs their butt kicked” in a workout.

https://www.self.com/story/stop-doing-hiit-every-day-coronavirus-pandemic

Please Stop Doing HIIT Workouts Every Day in Quarantine There’s a friendlier, more effective way to take care of your fitness right now.

Have you done any quarantine baking? We’re on our 4th batch of these muffins. I just add a few chocolate chips so the kids will eat them!

https://thenaturalnurturer.com/oatmeal-green-smoothie-muffins/

Green Smoothie Muffins These Green Smoothie Muffins are so easy to make, delicious and kid-approved! Perfectly sweet, soft and packed with healthy greens! Naturally gluten free & sweetened and dairy-free

My wife has been working really hard from home and I just discovered that she carved out a little workout area in the home office. She’s even found time in her busy days to use it!

If you are having a hard time figuring out how to workout from home, reach out to me. I’m happy to be a resource!

Takeaway from this article. The best thing you can do to boost your immune system is stay active, get plenty of sleep, eat a nutritious diet, avoid alcohol and non-nutritious foods.

https://www.seattletimes.com/life/wellness/as-the-novel-coronavirus-spreads-throughout-washington-can-you-boost-your-immunity-with-food/

As the novel coronavirus spreads throughout Washington, can you boost your immunity with food? You don't necessarily want to "boost" your immune system. Instead, the sensible approach is to try and eat to support your immune system. Here are some tips to stay healthy amid the novel coronavirus outbreak.

Do you go to group classes frequently? Are you happy with your results? This podcast episode goes in depth on why some group classes aren’t for everyone and why more classes isn’t always better. Enjoy!

http://mindpump.libsyn.com/1237-why-most-group-exercise-classes-suck

Mind Pump: Raw Fitness Truth: 1237: Why Most Group Exercise Classes Suck In this episode Sal, Adam & Justin discuss the pros and cons of group classes. Group Exercise Classes: The good, the bad and the ugly. (3:38) The origins of group exercise classes. (8:25) Why is there such a pull to take these classes? (10:34) The Pros of Group Exercise Classes. (14:45) Cardio w...

Hearts Get 'Younger,' Even At Middle Age, With Exercise

https://www.npr.org/sections/health-shots/2018/03/12/591513777/hearts-get-younger-even-at-middle-age-with-exercise?utm_source=facebook.com&utm_medium=social&utm_campaign=npr&utm_term=nprnews&utm_content=2059

npr.org As early as your mid-40s, especially if you're sedentary, your heart muscle can show signs of aging, losing its youthful elasticity and power. But moderately strenuous exercise can change that.

When You Burn Fat, Where Does it Go?

https://youtu.be/C8ialLlcdcw

youtube.com When you burn fat, where does it go? Many people, even some doctors, think it’s just “burned up.” But that’s not possible! Find out where your fat really goe...

“Hiking, swimming, cycling—just getting outdoors and moving have been shown to have dramatically beneficial health effects, but the nature prescription program also taps into a connection with wilderness as a means to provide an easy kind of self-care.”

https://www.adventure-journal.com/2018/10/scottish-doctors-are-now-issuing-prescriptions-to-go-hiking/

Physical education is key to longer, happier lives. Our kids and schools need more of it.

https://www.usatoday.com/story/opinion/2018/12/12/kids-need-more-physical-education-core-school-subject-column/2216457002/?fbclid=IwAR1p9PlKcBUbCxssTcz5GHXJSx7FLlAzmwTQCW1w7il8wufD6UMBFWsaaDM

usatoday.com Physical education should be on equal footing with academic classes. It teaches kids persistence, resilience, positive thinking and how to stay healthy.

[Infographic] 7 effective ways to make time for exercise and nutrition.

Great info graphic about making time for your wellness.

https://www.precisionnutrition.com/make-time-for-exercise-and-nutrition-infographic

precisionnutrition.com Almost everyone knows what to do to get fitter and healthier. (For most people it starts with: Move more and eat fewer processed foods). But when life’s already full, how can you expect to actually do those things? With these 7 practical tips, of course. They’ll help you make more time for exerc...

If your knee hurts, keep exercising, says expert

“Exercise, especially when supervised, provides effective pain relief, but requires physical effort and sweat. Passive treatments, such as manual therapy, deep tissue massage and muscle stretches, given by a physiotherapist, doesn’t seem to work for people with hip or knee pain”

https://theconversation.com/amp/if-your-knee-hurts-keep-exercising-says-expert-93377?__twitter_impression=true

theconversation.com Middle-aged and elderly people taking up exercise shouldn't be put off by joint pain. It will pass.

How Much Fat Can You Gain in a Single Day of Bingeing? What 20 Studies Say

Interesting breakdown showing how much fat you gain from a one day binge.

https://legionathletics.com/how-much-fat-can-you-gain-when-you-binge/?utm_campaign=coschedule&utm_source=facebook_page&utm_medium=Mike%20Matthews

legionathletics.com If you want to know how much fat you can gain in a single day of bingeing, then you want to read this article.

www.amazon.com

Check out a few of my gift suggestions for the fitness-minded person in your life. Still time to get delivery before Christmas!

https://www.amazon.com/shop/javelinfitness

amazon.com

Resistance training – an underutilised drug available in everybody’s medicine cabinet - BJSM blog - social media's leading SEM voice

“So if you are looking to maximise the benefit from your time in the gym, or looking to make a positive change to your lifestyle, remember that there is medicine you can take; Try lifting some weights or doing other forms of strength training, 3 days a week, and importantly, make sure it feels moderate to hard. Not only will it add years to your life, but life to your years.”

http://blogs.bmj.com/bjsm/2017/11/27/resistance-training-underutilised-drug-available-everybodys-medicine-cabinet/

blogs.bmj.com By Dr Yorgi Mavros The Physical Activity and Population Health BJSM Blog Series As we get older we begin to lose muscle mass, approximately 1% every year. But more importantly, the decline in muscle strength declines at a rate 3-times greater [1]. The consequences of th...

The Caloric Deficit Cheat Sheet

“Have your treats and eat them too, but understand that in order for something to be an actual indulgence, it has to be rare. Something is no longer a treat if you eat it every day.”

http://www.bodyforwife.com/the-caloric-deficit-cheat-sheet/

bodyforwife.com Hunger is the enemy. I’ve lost weight. I’ve kept it off. I’ve written lots of articles about losing weight and keeping it off. I’ve sourced the s**t out of those articles with journal references and expert interviews. I’m not doing that for this one (although I’ll link to some of…

The Most Underrated Endurance Workout? Hiking

"Hiking is a great break from the monotony of urban running and road riding. In addition to being more enjoyable, hiking carries a reduced risk of injury while building fitness that is highly transferrable to most athletic pursuits."

https://www.outsideonline.com/2238741/most-underrated-endurance-workout-hiking

outsideonline.com Have you ever met anyone who regretted taking a good, hard day hike? Me neither.

A comprehensive guide to the new science of treating lower back pain

"When back pain strikes, your first instinct may be to avoid physical activity and retreat to the couch until the pain subsides.

But doctors now think that in most cases, this is probably the worst thing you can do. Studies comparing exercise to no exercise for chronic low back pain are consistently clear: Physical activity can help relieve pain, while being inactive can delay a person’s recovery."

https://www.vox.com/science-and-health/2017/8/4/15929484/chronic-back-pain-treatment-mainstream-vs-alternative

vox.com A review of 80-plus studies upends the conventional wisdom.

The Five Things That Happen to Your Body When You Quit Working Out

"A single hike, swim, run, or ride almost instantly makes you happier, thanks to a rush of feel-good endorphins. But turn that one afternoon outing into a long-term daily habit and you’ll see bigger mood boosts every time, according to a study in Psychosomatic Medicine. Get out of the habit and your emotional drop will be much steeper, too."

https://www.outsideonline.com/2175671/five-things-happen-your-body-when-you-quit-working-out?utm_medium=email&utm_campaign=Bodywork-05032017&utm_content=Bodywork-05032017+Version+A+CID_b6061ac852517f210a2a228636afaa2d&utm_source=campaignmonitor+outside&utm_term=READ+MORE

outsideonline.com Your body has something to say about your exercise hiatus.

Surgery Is One Hell Of A Placebo

Interesting stuff

https://fivethirtyeight.com/features/surgery-is-one-hell-of-a-placebo/

fivethirtyeight.com The rituals -- fasting, wearing a hospital gown, undergoing anesthesia -- foster an expectation that the procedure will provide relief.

Saturated fat does not clog the arteries: coronary heart disease is a chronic inflammatory condition, the risk of which can be effectively reduced from healthy lifestyle interventions

"It is time to shift the public health message in the prevention and treatment of coronary artery disease away from measuring serum lipids and reducing dietary saturated fat. Coronary artery disease is a chronic inflammatory disease and it can be reduced effectively by walking 22 min a day and eating real food."

http://bjsm.bmj.com/content/51/15/1111

bjsm.bmj.com Coronary artery disease pathogenesis and treatment urgently requires a paradigm shift. Despite popular belief among doctors and the public, the conceptual model of dietary saturated fat clogging a pipe is just plain wrong. A landmark systematic review and meta-analysis of observational studies showe...

Are You a Carboholic? Why Cutting Carbs Is So Tough

"The more insulin you release, the more you crave carbs,” he said. “Once you’re exposed to a little carbohydrate, and you get an insulin rise from it, that forces energy into fat cells and that deprives your other cells of the energy they would otherwise have utilized — in essence, starvation. So you compensate by getting hungry, particularly for more carbohydrate. High insulin drives carb-craving.”

https://mobile.nytimes.com/2017/07/19/well/eat/are-you-a-carboholic-why-cutting-carbs-is-so-tough.html?smprod=nytcore-iphone&smid=nytcore-iphone-share&referer=http://m.facebook.com

nytimes.com Eating a little of a tasty dessert doesn’t satisfy me — it creates a fierce craving to eat it all, and then some.

Don't believe the American Heart Assn. — butter, steak and coconut oil aren't likely to kill you

"It was in 1961 that the AHA launched the world’s first official recommendations to avoid saturated fats, along with dietary cholesterol, in order to prevent a heart attack. This “diet-heart hypothesis” was adopted by most leading experts, though it had never been tested in clinical trials — the only kind of science that can establish cause-and-effect. Thus, from the beginning, the rap on saturated fats lacked a firm scientific foundation."

http://www.latimes.com/opinion/op-ed/la-oe-teicholz-saturated-fat-wont-kill-you-20170723-story.html

latimes.com A rigorous review of the evidence shows that when it comes to heart attacks or mortality in general, saturated fats are not guilty.

How physical exercise prevents dementia

"regular physical exercise not only enhances fitness but also has a positive impact on brain metabolism."

https://www.sciencedaily.com/releases/2017/07/170721090107.htm

sciencedaily.com Physical exercise seems beneficial in the prevention of cognitive impairment and dementia in old age, numerous studies have shown. Now researchers have explored in one of the first studies worldwide how exercise affects brain metabolism.

Forest Bathing: A Retreat To Nature Can Boost Immunity And Mood

"There's a growing body of evidence that the practice can help boost immunity and mood and help reduce stress. "Medical researchers in Japan have studied forest bathing and have demonstrated several benefits to our health," says Philip Barr, a physician who specializes in integrative medicine at Duke University."

http://www.npr.org/sections/health-shots/2017/07/17/536676954/forest-bathing-a-retreat-to-nature-can-boost-immunity-and-mood?utm_source=facebook.com&utm_medium=social&utm_campaign=npr&utm_term=nprnews&utm_content=20170717

npr.org If hiking is about a destination, forest bathing is about an immersion of the senses into the natural world. It's the newest wellness trend, and studies suggest several health benefits.

Bouldering Is A Good Sport

Yass!!

http://deadspin.com/bouldering-is-a-good-sport-1796860006

deadspin.com Working out is boring.

How To Develop The Abundance Mindset: Finding Your Freedom

"An abundance mindset is a philosophy where one looks at what they have available and makes the best decision they can make. There is no dwelling on what they cannot have – only a positive look at what they can have."

http://anymanfitness.com/how-to-develop-the-abundance-mindset-finding-your-freedom/

anymanfitness.com On Saturdays, I get to sleep in. It’s a glorious feeling to not set my alarm at 5:30 AM. My eyes close at around 10 PM on Friday night, and I sleep the deep, uninterrupted sleep of a man with…

Alcohol & Muscles | Onnit Academy

"Just keep moderation in mind and try your best to consume extra water with the alcohol, eat more vegetables during the rest of the day (to increase nutrient content in your diet while decreasing calories) and allow for a little extra sleep time if you can after you’ve had a few drinks."

https://www.onnit.com/academy/alcohol-muscles/?irgwc=1&clickid=zbexz4x02Vf1SVtT:pRryy7hUkhU4R1I4SUkSc0&utm_source=363225&utm_campaign=Online+Tracking+Link&utm_medium=IR

onnit.com Alcohol & Muscles? You may have wondered how detrimental your drinking habits really are on your muscle-building progress.

Squat Magic

Put a shake weight in each hand while using this contraption and you've got yourself a full body workout.

https://youtu.be/ihh3Vz-moy0

youtube.com

Are All Calories the Same?

"Fat has multiple uses in the body. It’s used in cell wall repair, hormone regulation, and storage of fat-soluble vitamins. An extreme lowfat diet can impede any one of these. The reason why fat gets a bad reputation is that it packs 9 calories per gram, and a lot of high-fat foods are not extremely nutrient-dense. You don’t need to be scared of bacon (because bacon), but moderation is key when it comes to keeping your caloric intake from fatty foods in line with what your body needs for fuel."

http://www.self.com/story/are-all-calories-the-same

self.com Saying "a calorie is a calorie" is an oversimplification. But food isn't as complicated as the internet says it is. Here's what you need to know to eat healthy.

11 Graphs That Show Everything That is Wrong With The Modern Diet

"The modern diet is the main reason why people all over the world are fatter and sicker than ever before.

Everywhere modern processed foods go, chronic diseases like obesity, type 2 diabetes and heart disease soon follow."

https://authoritynutrition.com/11-graphs-that-show-what-is-wrong-with-modern-diet/

authoritynutrition.com The Western diet is incredibly harmful. These 11 graphs show how the diet changed in the past few decades, which explains the rise in many serious diseases.