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Work Outs

Take Your Run from the Treadmill to the Trails



By Meghan Burrows BSc, PTS, RTS

Picture heading outside for a run and never having to stop for street lights or slow your pace to maneuver around strollers on the sidewalk. Better yet, imagine if your workout could not only score you a fitter heart, but also net you side effects similar to a meditation session or a walk in the woods.

Trail running, the most popular sport in America according to a 2017 report by the Outdoor Foundation, boasts an impressive roster of benefits to both your mental, physical, and perhaps even spiritual health. Here’s why you should consider trading in the treadmill or pavement for greener routes, and how to stay safe while doing it.

To learn more about trail running, we consulted fitness coach and ultrarunner Crystal Seaver on what keeps her coming back to the trails as her main form of training. For Seaver, the biggest win is the opportunity to escape the fast pace of life and get connected to the peace of the forest. “Trails are not tied to your watch,” she says. “And going through varied terrain forces you to keep attentive and engaged in your surroundings, making exercise become a getaway instead of a workout.”

But you don’t have to take her word for it: science shows our bodies love the increased oxygen levels and lack of wi-fi that come with engaging in “green exercise.” A study published in the Journal of Extreme Physiology found that being in nature reduced heart rate and blood pressure while increasing mood and self-esteem when compared to a rural landscape. The study also concluded that time spent outdoors led to faster walking at a greater physiological effort (verified by heart rate and blood lactate), suggesting that people perceive exercise to be less demanding when performed in the natural environment.

Compared to pounding the pavement or trodding on a treadmill, trail running may also offer a more effective workout. The benefits of jogging on uneven surfaces often come in the form of improved balance, greater muscle engagement, and less impact on joints, which experts note is ideal for those who deal with knee pain, IT band pain, or shin splints as the soft trail surface promotes tendinitis prevention—as well as increased agility and lateral movement.

In addition to stronger stabilizers, trail running can elicit greater glute and hamstring engagement if you train on a route with hills.

Before jumping onto your first big trail, it’s wise to get your feet wet (or should we say, dirty?). Start with a relatively flat trail with soft dirt or wood chips to get your muscles used to the unfamiliar terrain. As it becomes easier, gradually move onto more challenging terrains. Research trails in your area in advance or ask other runners to recommend a good “beginner” route.

Secondly, prepare your body in the gym. When asking about cross training, Seaver recommends incorporating bands and bodyweight exercises into your routine to complement running on an uneven surface. Strength exercises that target your core, as well as hamstrings and glutes, will go far when you hit those unpredictable paths.

Lastly, safety first! Anything can happen in an uncontrolled environment so show up prepared. Need some advice? Follow these tips for a safe and enjoyable trail run.

Ready to run the trails? Not so fast. Don’t leave home without these safety essentials.

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Work Outs

Training, Thought & Truth – Episode 4 : w/ Jimmy McGuirk



Training Thought and Truth, hosted by Anthony Casey.

The 4th episode, a conversation with Jimmy McGuirk, weight-lifting enthusiast.
The psychology behind weightlifting.

How do you bring yourself into alignment? What drives hyper-determined individuals?
Fitness, food and faith, what drives us towards meaning and well-being.

MUSIC: Song: NOWE – Burning (Vlog No Copyright Music)
Music provided by Vlog No Copyright Music.
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Work Outs

Model Wears Corset 23 Hours A Day To Achieve 20 Inch Waist



Model Wears Corset 23 Hours A Day To Achieve 20 Inch Waist
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Aleira Avendaño achieved an eye-watering 20 inch waist from wearing a corset 23 hours a day. The busty model, who is a surgically enhanced 34DD, has been wearing the waist-shrinking garment for the last six years and even refers to it as her second skin. And despite doctors’ warnings that the corset poses seriously health risks, Aleira continues to turn heads with her extreme shape. 

Videographer / Director: Manaure Quintero
Producer: Jack McKay / Nick Johnson
Editor: Sonia Estal

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Work Outs

Highlights Day5 I Swimming Mens Womens Finals #Napoli2019



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