Posts tagged with "gym"

Five Tips for Starting a Gluten-Free Diet

In 2022, consumers have a large selection of gluten-free options, improving their quality of life. For individuals diagnosed with celiac disease and non-celiac gluten sensitivities (NCGS) in past decades, their dietary selection was minimal. Whether you live in a region with a vast selection of gluten-free options or a limited variety, you may utilize these five tips to effectively start your diet.

Many individuals struggle to maintain a celiac-friendly diet because of limited awareness and education. When consumers increase their recognition of gluten-free labels and naturally allergy-safe foods, they can achieve a healthy diet without stress. Before evaluating the five tips, individuals may benefit from exploring gluten allergies and their physical impacts.

What Are Gluten Allergies?

Celiac disease results in an immune reaction when one’s intestines come in contact with gluten. The physical response damages the small intestine over time, causing malabsorption. Intestinal degradation causes anemia, weight loss, bloating, fatigue, and diarrhea.

The disease may also cause osteoporosis, skin rashes, mouth ulcers, migraines, and fatigue. Other individuals with the condition experience numbness of the feet, legs, and hands, as well as joint pain. People effectively reduce their symptoms over time by consuming a strict gluten-free diet.

Individuals also treat NCGS with gluten-free diets. The illness is similar to celiac disease, except the condition is non-detectable by certain testing. People with NCGS experience brain fog, abdominal pain, migraines, chronic fatigue, bloating, joint pain, diarrhea, and constipation.

A team of researchers at Columbia University identified the effects of gluten on the intestinal health of individuals with NCGS. They discovered similar immune responses and stomach cell destruction associated with consumption. Researchers believe the reaction may relate to a different component in gluten that causes its lack of appearance on celiac tests.

Scientists look at individuals’ reactions to amylase-trypsin inhibitors (ATIs) and fructans when assessing the cause of NCGS symptoms. Understanding the severity of gluten allergies and their probable causes can support informed dietary choices. The first step to starting a successful gluten-free diet is deepening your understanding of the allergen.

1. Expand Your Gluten Education

Gluten is a protein found in various grains like wheat and rye. It is a naturally occurring part of many plants, and researchers discovered a way to extract the protein. Many processed foods contain gluten as a binding agent, holding them together and adding texture.

The protein is present in bread and pasta because it comes from barley, wheat, spelt, rye, durum, emmer, farro, triticale, and other grains. Some naturally gluten-free grains include rice, quinoa, and oats. It is important to look out for specifically gluten-free oats at the store because some products experience cross-contamination.

If oats grow in a field with wheat or rye, they may receive a coating of gluten, decreasing the safety of their consumption by individuals with allergies. When oats are processed in the same facilities as gluten-containing grains, they also may experience cross-contamination. Remaining aware of the naturally celiac-friendly foods and the risk of contamination supports a successful diet.

2. Identify Sneaky Sources of Gluten

Another beneficial tip for starting your gluten-free diet is remaining aware of the sneaky sources of allergens. Medications and supplements often use gluten as an external coating or filler. Before consuming a new pill, it is important to contact your doctor to evaluate its dietary safety.

Processed meat, poultry, and fish often contain wheat as a filler or bast. Most deli meats, hot dogs, and sausages contain gluten, making them not suitable for consumption by individuals with celiac disease or NCGS. Some meat substitutes also use the protein as a filler, creating dietary challenges.

Imitation seafood, like the crab inside sushi rolls, and seitan, always contain gluten. Some veggie burgers also use wheat and other grains to bind the other ingredients. Many sauces additionally utilize wheat as a thickening agent.

Soy sauce is a common culprit of accidental gluten exposure. Restaurants also regularly add barley to miso, making it not suitable for gluten-free consumers. Fortunately, there are many safe alternatives to wheat-containing foods, like tamari or coconut aminos instead of soy sauce.

3. Plan Ahead When Eating Out

The worst feeling is showing up to a dinner out with friends only to realize you cannot eat anything on the menu. Researching a menu before attending a restaurant is the best way to avoid dietary mishaps. Some eateries have designated gluten-free menus whereas others may have zero options.

Calling a restaurant ahead of time is the best way to ensure your ability to safely eat there. Some chefs may even encourage individuals to bring their own gluten-free bread, flour, or pasta to accommodate their dietary restrictions. Individuals can also plan ahead when eating at a friend’s house by bringing a celiac-friendly option.

4. Convert Your Favorite Home-Cooked Meals to Gluten-Free Options

While traditional Italian dishes often contain gluten, individuals can substitute wheat components with chickpea, almond, or rice flour. Consumers with celiac disease and NCGS may make their favorite dishes like pizza using gluten-free substitutes. One pizza recipe uses rice and tapioca flour instead of wheat to create the crust.

It also utilizes xanthan gum to keep the dough together, binding it as gluten would. The crust is also dairy-free and egg-free, making it a suitable option for vegans and lactose-intolerant individuals as well. When making celiac-friendly pizza, it is important to prepare the dough away from wheat-containing dishes to limit cross-contamination.

5. Beware of Cross-Contamination

The final tip for starting a gluten-free diet revolves around cross-contamination. When individuals cook celiac-friendly foods in a wheat-containing kitchen, the meal may come in contact with gluten. Sharing cooking surfaces, utensils, and containers with wheat-containing items can create unsafe dishes for consumers with celiac disease and NCGS.

Flour containing wheat can remain airborne in bakeries for hours, increasing the rate of cross-contamination. Before ordering food from a restaurant or eating at a friend’s house, ensure they have a celiac-friendly kitchen. Many Individuals designate a section of their kitchens to gluten-free meal prep to decrease the risk of cross-contamination.

The Benefits of Eating Gluten-Free

Many individuals benefit from eating a gluten-free diet, especially consumers with celiac disease and NCGS. When you eliminate gluten from your diet, you preserve your small intestinal lining. The diet also decreases abdominal discomfort, migraines, brain fog, and rashes, helping individuals live a normal life without adverse symptoms.

Rita Azar for use by 360 MAGAZINE

Apple Music Fitness DJ Mix Series

From Apple Music comes their very own DJ Mix series; a special space where all artists, DJs and producers can come together to produce an exclusive fitness experience, only on Apple Music.

Everyone has a distinguished taste for their workout music, and the Fitness Mix series allows artists to customize their own tracks to create an unparalleled experience for listeners.

The Fitness Mix series is separated into four differing subcategories, which includes Run, Ride, Gym and Yoga. Each mix is solely produced to be worked out to.

The first set of the Fitness Mix series includes mixes from Aluna (Ride), Loud Luxury (Run), Valentino Khan (Gym) and Above and Beyond (Yoga).

Detailed descriptions on what listeners can look forward to in the first round of mixes is featured below.

Aluna: Ride

The first Apple Music Fitness Mix for cycling showcases the British electronic producer and singer Aluna (formerly one half of AlunaGeorge). Aluna set out to encapsulate her DJ point-of-view in the mix, styling the mix for cyclists. “I take whichever club or festival I’m playing all around the world with my collection of global dance music,” Aluna tells Apple Music. “This time, it’s on a bike.” Crafted specifically with a cycle set in mind, the mix flows from a comfortable warm-up to a powerful set of climbs and sprints. Eventually, Aluna directs viewers to what she calls the “sweet spot” of 90 RPM. The combination of all of Aluna’s distinct songs in the mix sets up viewers for a kinetic cycling encounter.

Loud Luxury: Run

The LA-based house due Loud Luxury generated a mix sure to get listeners motivated and amped to run. Inspired by their own personal preference for fitness music, Joe Depace, one half of the group, told Apple Music, “in terms of the set’s structure, we were really intentional about having some sections that are very high-energy, big sing-along moments mixed with sections where it’s a bit more rhythmic and repetitive. The goal here is to keep you on pace so you’re never getting bored but also not losing all of your energy on one song.” The duo referenced their own busy schedules for creativity in the fitness mix, aiming to create something that would be easy to listen and get active to.

Valentino Khan: Gym

All Apple Music Fitness mixes have a shared goal in common; to pump up the viewers and give an essential boost of energy during workouts. Valentino Khan, an LA-based DJ/producer, created the fitness mix for the gym to get anyone through weight trainings, HIIT workouts or any other demanding fitness routines. Khan elaborated on his mix, stating, “I wanted to keep the energy high, while still selecting tracks that were pleasant to listen to play in any setting. It’s a bit of a crescendo, with the higher-energy tracks towards the later stages of the mix. At the same time, I wanted to give people a great ending that they can ride out to.”

Above & Beyond: Yoga

The UK trio Above & Beyond has released three albums since their Flow State project in 2019, with intention “to bring people’s attention and focus towards helping themselves find better mental fitness and overall happiness in life,” Paavo Siljamäki, one third of the group, tells Apple Music. Since collaborating in the past with yoga experts Elena Brower and ChauKei Ngai, the group was the innate choice to cultivate the Apple Music Fitness mix for yoga. The mix is a crucial one, as the flow of the mix will directly correlate to the energy and tempo during one’s yoga workout. “Through raised awareness, being more present, one can reach a state of flow: a creative and free state of mind where time, fear, and stress dissipate,” says Siljamäki. Above & Beyond strives to provide a sense of calm and comfort through this fitness mix.

Will Smith – YouTube Originals

WILL SMITH PUSHES LIMITS IN NEW SIX-PART
DOCUSERIES “BEST SHAPE OF MY LIFE”

WATCH OFFICIAL TRAILER HERE

NEW YOUTUBE ORIGINALS FIVE-DAY EVENT PREMIERES
MONDAY, NOVEMBER 8 ON 
WILL SMITH’S YOUTUBE CHANNEL

YouTube Originals and Will Smith today debuted the highly-anticipated official trailer for new six-part unscripted series “Best Shape of My Life,” premiering Monday, November 8 with episodes one and two followed by new episodes premiering daily only on Will Smith’s official YouTube channel. This emotionally packed five-day event from Westbrook Media peels back the curtain on what makes Will Smith truly tick as he is pushed to his limits physically, mentally, and emotionally. 

What starts as a docu-follow about Will’s desire to go from the “worst shape” of his life to a new movie star body evolved into a deeper, darker and more profound journey into Will’s psyche. With “Best Shape of My Life,” Will finds himself questioning the very behaviors that have led to his success – and ultimately it’s on this search where his healing can begin, featuring meaningful moments with his family and those closest to him. This marks Will Smith’s second project with YouTube Originals. In his first, “Will Smith: The Jump,” he accepted the ultimate challenge to bungee jump from a helicopter over the Grand Canyon on his 50th birthday for charity in 2018, resulting in nearly 18M views in the first 48 hours.

Watch the official trailer for Will Smith’s “Best Shape of My Life” HERE.

“Best Shape of My Life” joins a robust slate of YouTube Originals including recent hits like “Demi Lovato: Dancing with the Devil,” “Noted: Alicia Keys The Untold Stories,” “I Promise” with LeBron James, “Barbershop Medicine,” “World Debut,” “30 Days With: Bretman Rock,” “K-Pop Evolution,” “Black Renaissance,” “and more.

About Westbrook Media:

Westbrook Media, a subsidiary of Westbrook Inc., is a best-in-class content studio that incubates and produces premium IP with talent, creators, and brands. Westbrook Media’s innovative approach challenges the status quo by combining emerging technologies, formats, artists, and platforms to broaden the reach of premium storytelling across the ever-evolving content landscape.

About YouTube Originals:

YouTube Originals are award-winning series, specials and livestream events for YouTube’s two billion active monthly users that entertain, inspire, connect, and educate audiences through authentic storytelling from YouTube creators, music artists and celebrities. By tapping into the platform’s growing global community, fan engagement product capabilities, and innovative content, YouTube Originals amplify the most popular and unique aspects of YouTube.  Fans can experience YouTube Originals content for free through the standard YouTube platform (ad-supported), or through a paid subscription to YouTube Premium, which adds ad-free, bonus/exclusive content, and early binge access to select programming. YouTube Originals are available in over 100 countries worldwide.  Keep up with the latest YouTube news by visiting the global platform’s official blog at https://blog.youtube/.

Reebok Athletes UNLOCKED

Reebok will host a live talent Q&A titled Reebok Athletes UNLOCKED: A Panel Discussion on Fitness, Training, and Performance, which will feature fitness trainer Jess Sims, elite athlete Annie Thorisdottir, long distance-runner, Justyn Knight. The panel will take place tonight, 6 pm EST on Tues, Oct 12, and all you have to do to join is sign up with your email for Reebok UNLOCKED, the brand’s loyalty program. Join the panel HERE.

The athlete panel is a part of Reebok UNLOCKED Week, a week-long virtual event from October 13-19, open to all members of Reebok UNLOCKED, the brand’s free loyalty program that allows consumers to earn points by buying and reviewing items. Reebok UNLOCKED Week is the brand’s first-ever member celebration rewarding its loyal customers, playing host to the brand’s biggest names, collaborations, and exclusive drops.

A host of exclusive experiences and products will be made available to members throughout Reebok UNLOCKED Week, including:

10/12: Reebok Athletes UNLOCKED: A Panel Discussion on Fitness, Training, and Performance featuring fitness trainer Jess Sims, elite athlete Annie Thorisdottir, long-distance runner, Justyn Knight professional basketball player, Tamara Young.

10/13: Reebok x Ghostbusters Collection (Adult shoes and hoodies and Kids’ shoes)

10/15: Reebok x Peppa Pig collection (Kids’ lifestyle shoes)

10/17: Archive Collection (An assortment of the best of Reebok’s collaborations brought back for a limited time including the Iverson collections, Jurassic Park, and Victoria Beckham Drop 5, among others)

10/18: Nano X1 Adventure (Men’s & Women’s cross-training shoes)

Eleven Foods to Stimulate Creativity in the Brain

Are you seeking a way to supercharge your imagination? Why don’t you start with your dinner plate?

Certain meals contain the ideal combination of nutrients to help your neurons do their jobs well. What should you put on your plate? Chow down on these 11 foods that stimulate creativity in your brain.

1. Cruciferous Vegetables

Did you know that the bacteria in your teeth can travel to your brain, where it may hinder your creativity and increase your Alzheimer’s risk? Scientists discovered a species of bacteria called Porphyromonas gingivalis could travel to this organ, releasing enzymes called gingipains that can destroy nerve cells. This destruction leads to memory loss and, eventually, disease.

However, what if you don’t always have a toothbrush or time to use one after meals? The solution is to pack some carrots and cauliflower along with your lunch and eat it after your sandwich. The rough, fibrous surfaces scrub away dirt and debris from tooth surfaces, decreasing the food source your oral bacteria need to thrive.

2. Nuts

Depression can wreak havoc on your creativity. One way to reignite your spark is by eating foods high in the minerals zinc, selenium, and magnesium. Research published by the National Institutes of Health suggests sufficient intake can alleviate this condition as effectively as antidepressants, especially among individuals with an underlying deficiency.

Where do you find these substances? One plant-based source comes from nuts. A single Brazil nut contains your full day’s recommended daily allowance of selenium alone — you must use care not to eat too many. Almonds, cashews, walnuts, and pecans are also excellent snacks.

3. Seeds

Another rich source of zinc, selenium, and magnesium lies in seeds. Fortunately, these tiny wonders are among the most versatile foods, making it a snap to add them to your diet.

A sprinkle of sunflower seeds or pepitas brings a pleasant nutty crunch to salads. They’re far more nourishing and satisfying than croutons made with white flour. Chia and flax seeds are excellent plant-based sources of omega-3s along with minerals, so add a liberal handful to anything from stir-frys to soups.

4. Seafood

Have you ever tried to come up with an engaging advertising slogan or even pen the next line of an essay when your temples pound and kaleidoscopes of migraine yuckiness dance before your eyes? How did that work out for you? Probably not well.

Seafood can help stimulate creativity in your brain by running interference against the pain that inhibits imaginative thought. Fish and crustaceans are high in riboflavin or vitamin B2. Research published by MedlinePlus indicates that regular intake of this nutrient can reduce your number of migraine headaches by two attacks a month. If your attacks last an average of two to three days, you reclaim up to six days out of every 30. It also reduces the severity when you do get hit.

Another way that increasing your seafood intake stimulates creativity is by lowering your risk of developing Alzheimer’s disease, preserving the neural channels that allow for rational thought. Sufficient intake of the DHA and EPA in fatty fish promotes brain growth in infants and children and may boost cognitive brainpower in adult women.

Omega-3s also help fight depression, which can stifle creativity. Why not make like the Catholics and make fish Friday a tradition, along with some mackerel on meatless Monday to meet your intake requirement?

5. Kale

Kale is an excellent plant-based source of B vitamins, including riboflavin. Plus, this versatile veggie makes an interesting alternative to tortillas when making wraps. Create a speedy lunch in seconds by adding a slice or two of lean protein like turkey, some cheese, and a few tomato or red pepper slices to a leaf and rolling it. Add a dash of oil and vinegar and some salt and pepper, and it’s like eating a sandwich without the white bread.

You can also braise kale and serve it as a side dish. The only people who should use caution with this veggie are those prone to kidney stones or taking blood thinners — check with your doctor or dietitian to be sure.

6. Green Tea

You might reach for coffee for a caffeine injection to supercharge your creativity when the afternoon doldrums strike. However, opting for a latte could keep you awake into the wee hours, disrupting your sleep patterns and giving you an even worse time concentrating.

While green tea does contain caffeine, it’s a mild dose — delivering a jolt of only 96 mg instead of 400. Therefore, you might do better busting the afternoon slump with this substance, as you’ll feel less jittery at night.

7. Curry

One reason why you might struggle to stir your creative juices has to do with inflammation. This condition often brings with it more than its fair share of distracting aches and pains.

Turmeric contains curcumin, one of the most potent anti-inflammatories you can find. It gets even more powerful when you add black pepper. A traditional Indian curry contains both substances in droves, so enjoy.

8. Quinoa

You know how the commercial tagline goes: you’re not yourself when you’re hungry. You’re probably not very creative, either.

Quinoa will fill you with lasting energy for much longer than a candy bar. The fiber in this ancient grain keeps tummy rumbles from distracting your concentration. Best of all, it’s safe for many people with celiac disease, although those who are particularly sensitive might find that the proteins are similar enough to cause trouble.

9. Garlic

Could that slice of pizza supercharge your creativity? Perhaps if it comes with a garlicky crust.

Garlic contains allicin, a compound this root herb emits when crushed or chopped. This substance can help lower your blood pressure, which is helpful if stress impacts your creative power. It may also ease any distracting muscle soreness from your last power workout more quickly.

10. Berries

When it comes to anthocyanin intake — a vital group of antioxidants — you can’t do much better than berries. Best of all, these tiny fruits are versatile and easy to add to numerous dishes.

Add a sprinkle of dried blueberries to your lunchtime salad. Blend some raspberries into your morning smoothie to counteract the sweetness of the bananas and milk with a little tartness. Your taste buds and neurons will thank you.

11. Mushrooms

Some mushrooms have long-standing reputations for increasing mental clarity. For example, reishi and cordyceps have neuroprotective properties that make them worth the bitter taste.

However, you don’t have to pucker your lips to get the benefits. You can find these extracts in liquid supplemental form. Add a dropper to your green tea and enjoy the dual perks of antioxidants and adaptogens.

Stimulating Creativity With Food

If you want to stimulate creativity in your brain, why not start with your diet? Add more of these 11 foods to your plate and watch your imagination come to life!

Are Supersets Good for Building Upper Body Strength?

Supersets are a type of workout that is designed to increase the amount of sets you do for an exercise without resting in between sets. For example, if you’re doing a push-up, you might push your way up and then grab weights on the floor to do some bicep curls.

The goal of supersetting is to get more work done in less time by minimizing rest periods. And because of this, supersets are often used for building muscle mass. 

So what’s the verdict? Are supersets good for building upper body strength? Read on to find out!

The truth about supersets for strength gains

Some say that supersets are great for adding intensity to your workout if done correctly, but others say that supersets don’t show any advantage over regular sets. As with most workouts, there are no absolutes in the strength training field. You can add a superset to your workout, and if you go about it the wrong way, it can be counterproductive.

It’s not that supersets can’t be an effective addition to your routine, it’s that you should be careful going about it. And you definitely need to have a plan in mind.

One of the biggest misconceptions about supersets is that they show no improvement in strength, but as with all exercise protocols, this is not the case. The truth is that high-intensity workouts, like chest and tricep supersets, will show a greater increase in strength gains than low-intensity ones.

You can do either type of workout in a split set (doing a high-intensity set, followed by a low-intensity set), or you can do a full superset (one high-intensity set followed by a low-intensity set). Either way, you’re going to see a big difference in your performance. The question is, how can you pick the right superset workouts?

This is where it gets a bit complicated. The first thing you need to know is that when training muscle with high intensity, the way you perform your superset is going to affect the way you build strength.

The problem with doing this is that you tend to go all-out on your first set and then use the low-intensity set as a warm-up. This is a good way to help you get accustomed to the high-intensity energy, but this isn’t the best way to do supersets.

The best way to do supersets is to increase your volume over a few weeks. When you do a high-intensity set, it’s best to keep your reps at about 20-25 (but if you’re new to the higher rep range, go down a notch or two). The low-intensity set will be low reps, but you’ll still be using a fair amount of intensity (probably about 40-60%) to drive your muscles to fatigue.

How Do You Do Supersets Right?

When you’re looking at a program for doing supersets, the program should focus on progressing slowly. The higher you go in the weight category, the more you’ll want to include in your supersets, but this is very difficult to measure.

The best way to do a superset is to increase the weights slowly, so you’re not burning out your nervous system. The good thing about doing supersets is that the high-intensity set will be done fast, so you can have more time for the low-intensity set.

This is a good way to add more intensity to your routine without adding a lot of volume.

Beginner mistakes with supersets

Use of too few sets: It’s better to use more sets than too few to reap the benefits of supersets. When you use a limited number of sets, you are less likely to get adequate rest between sets.

Severely Limited Rest Periods: Being able to rest for 45 seconds or more between sets in some programs can give you a significant amount of time to recover. In these programs, however, you are going to have to do one “one rep max” set and then rest. You won’t have that recovery time between sets.

Inadequate stretching: It’s good to stretch after your supersets, and post-workout stretching is generally recommended over pre-workout stretching. However, if you’re too sore to stretch at all, it’s a sign you’ve done something wrong.

With supersets, you can easily end up training to failure or to exhaustion. As soon as your heart rate drops below the anaerobic threshold, your muscles will stop working effectively and you will have to stop the exercise.

The problem is that it’s hard to recover from this kind of workout. When you train to failure, you aren’t able to recover from it because you are going to be unable to get into the zone for the next exercise.

The Bottom Line

Super sets are an awesome way to add intensity to your workouts. If done properly, you can dramatically increase your strength and power in the gym, but you must remember that this is a short-term benefit. With hard workouts, you will be forced to give your body the rest it needs to heal and rebuild.

You have to balance this short-term benefit against long-term goals and your training volume. If you’re trying to increase your strength, you want to stick to a structured program that can safely help you to that end. Supersets won’t get you there, but they will help get you started.

Allison Christensen illustration for 360 magazine

Exercises to Tone Every Inch of Your Body

When people talk about exercising, they usually picture themselves at the gym working out on those fancy cardio machines, but exercising does not only require to that.

Nowadays, it is easier to get fit in the comfort of your own home. If you do not know where to start, visit https://www.northernfitness.ca/ website for more info.

Where do we start? What exercises are most popular for working out and toning your body? Experts recommend exercises and workouts with varying levels of difficulty, according to your body fitness level. Adding a twist or weights will increase the difficulty of the exercise and working out your muscles much more effectively.

In this article, we will go through some of the most popular types of exercises that you can do in your home, requiring limited space and simple movements. Let’s delve deeper and find out more!

One of the most popular exercises–which we have all known since school–is doing push-ups. This is one of the most difficult exercises that can be done without using any equipment. Push-ups engage multiple groups of muscles with each repetition. Luckily for us, there are a lot of variations that are a lot easier to do!

Another popular exercise that does not require any type of equipment is lunges. Lunges target the lower body area and are a lot easier to do than push-ups. This exercise requires you to stand in an upright position, take a step forward with your right leg, and bend it. 

Usually, people do three sets of ten to twelve lunges on each leg.

Since we are talking about exercises that target your lower body, we can’t skip squats. This type of exercise targets the largest muscle group in the human body, so it is very intense and effective when it comes to toning.

Start by sitting in an upright position, with your feet positioned wider than shoulder-width apart. Then, bend your knees and slowly lower down. While doing so, make sure that your knees do not go too forward. Finally, return to the initial position. That’s the right way to do squats!

Now, let’s talk about plank. As simple as this exercise sounds, it is a super-effective way to target core strength and increase stamina.

What do you have to do? First, sit in a push-up position with your hands and toes touching the ground. While keeping your core engaged, maintain this position as long as possible. That’s about it!

If you find yourself bored of these exercises, maybe you should start looking for free workout routines available on streaming platforms. Why not try something more diverse? Maybe something that involves circuit training could be a more effective and fun option to you!

If you feel like your body is ready to increase the difficulty of the exercise, consider increasing the number of reps for each set or even adding more weight. Sometimes, professional trainers add a twist or a turn to exercises, to make it a more difficult.

Another effective way to spice up your routine is to go from several reps-based routines to a time-based routine. That means you will be switching from counting the sets to instead making more repetitions in a preset amount of time.

All in all, we could not feel any happier about seeing this increased need for physical activity and increasing awareness about the importance of working out. In the long term, exercising has a positive effect on both your body and mind.

Studies have shown how having a regular exercise routine can reduce stress, depression, and anxiety by up to 85 percent. Working out is also correlated with an increased level of self-esteem, which results in a balanced healthy lifestyle.

If you are tired of sitting at your desk and working yourself to exhaustion, spice up your life with workouts in the comfort of your own home! After all, you know what they say–mens sana in corpore sano– a healthy mind and a healthy body to rule them all!

Award Illustration by Heather Skovlund for use by 360 Magazine

Michael E. Jordan – Entrepreneur of the Year Finalist

From very humble beginnings, Michael E. Jordan has elevated the UNRL brand with core values, quality of product, and a spirit of giving back to the community.

UNRL announced that its founder and CEO, Michael E. Jordan, has been selected as a finalist for the prestigious Entrepreneur of The Year® Award, Heartland Region, presented by Ernst & Young. Based in St. Paul, Minnesota, UNRL is an athletic apparel brand that specializes in creating functional athletic clothing.

After an intensive nomination and selection process, Jordan was identified as one of 36 finalists within the seven-state Heartland region. This award honors game-changing business leaders who rise above challenges using ingenuity, courage, and ambition. Nominees are evaluated based on six criteria: entrepreneurial leadership; talent management; degree of difficulty; financial performance; societal impact and building a values-based company; and originality, innovation, and future plans. 

Jordan founded UNRL in his mother’s basement seven years ago with an investment of a mere $300 and has since grown the company exponentially year after year. Today, UNRL has 19 employees and is on track to reach 8 figures in annual sales. All of this was done with hard work and entrepreneurial spirit, without any outside investment or business loans. 

UNRL products are sold in various retailers throughout the country including Scheels Sporting Goods, PGA Tour Superstore, various NHL, and NFL Pro Shops. One of their most notable apparel partnerships is with the social media powerhouse Barstool Sports. UNRL takes great pride in the quality of their product and their attention to how business is operated. 

“It’s an incredible honor to be selected as a finalist for this award,” said Jordan. “I don’t view this as an individual achievement, this is a testament to my team. It’s been a collective effort with 100% buy-in from every member of our team. Without that, we wouldn’t be here today. I believe we are growing this business the right way, and it is meaningful to be recognized for that. I’m very grateful for all the support Ernst & Young has provided throughout this process.”

Jordan said that he has high expectations for the UNRL brand in the future; articulating plans to surpass the $10 million annual revenue marker within 12 months and reach the $100 million milestone by 2029. In doing so, continuing to donate 15% of net proceeds to nonprofits including the University of Minnesota Masonic Children’s Hospital.  

“I am very competitive by nature. I’ve been an athlete my whole life,” said Jordan. “I pride myself on continuous improvement and doing things the right way to leave a positive legacy on the industry. The Entrepreneur Of the Year® Award has my respect because it’s a challenge against the best in the business, and we have something to prove. I want to win this.”

Regional winners of the Entrepreneur of the Year Award will be announced in late July. The National Entrepreneur of the Year Award will be handed out on November 13.

ABOUT THE ERNST & YOUNG ENTREPRENEUR OF THE YEAR AWARD:

Entrepreneur Of the Year® is the world’s most prestigious business awards program for unstoppable entrepreneurs. These visionary leaders deliver innovation, growth, and prosperity that transform our world. The program engages entrepreneurs with insights and experiences that foster growth. It connects them with their peers to strengthen entrepreneurship around the world. Entrepreneur of the Year is the first and only truly global awards program of its kind. It celebrates entrepreneurs through regional and national awards programs in more than 145 cities in over 60 countries. National Overall winners go on to compete for the EY World Entrepreneur of The Year™ title. 

ABOUT UNRL:

UNRL is a clothing brand that bridges the gap between functional and casual. Their clothing is designed to take you from the office to the gym, or the airport to the golf course. UNRL creates all products with three principles in mind: style, comfort, and versatility. Everything is crafted from scratch with premium hand-selected materials and tailored for a great fit. UNRL is here to instill confidence in the athlete that strives to do more. 

Page Kennedy illustration by Heather Skovlund for 360 Magazine

Q×A with Page Kennedy

ACTOR & RAPPER PAGE KENNEDY JOINS 360 MAGAZINE FOR SOME Q&A

By: Heather Skovlund-Reibsamen

Page Kennedy is well known as a rapper and actor within our entertainment industry. Kennedy’s recent acting skills brought him to play “Duck” on Netflix’s “The Upshaws”, one of their newest series to hit streaming platforms starring alongside Kim Fields (Regina Upshaw), Mike Epps (Bennie Upshaw), and Wanda Skyes (Lucretia). He is also known for his roles in “Blue Mountain State”, “Weeds” and his comedic genius skits shared on Instagram and TikTok.

Kennedy’s self-titled album ‘Page’ was released in February 2021 featuring heavyweight rappers Xzibit and Method Man is available now on all streaming platforms – make sure you go check it out!

360 Magazine had the pleasure of interviewing Page Kennedy where we discussed “The Upshaws”, his character ‘Duck’, music, and his fitness journey. We had an amazing conversation about his media roles, the love for Eminem, and also found out that we both favor Cardi B because of the way she represents herself: “Cardi B makes me feel like I know her”, said Kennedy.

Read on to hear about our conversation with Page!

Your Netflix series, “The Upshaws”, came out today- how do you feel about working with it?

PK: I love it, you know I was a part of it, and I still watch the series multiple times. I can’t get tired of it. I can just go to any episode and watch it- it has so many great jokes and the characters are diverse, and they bring their own style, energy and creativity. I think it’s the funniest show on TV.

How is it working with the cast?

PK: Working with the cast is great. You know, you got legends there. You’ve got Kim Fields, the ultimate foremost legend, Mike Epps who is a comic genius, Wanda Skyes- comic genius. They are good people, and everybody is happy to be here, so it makes it fun.

Do you feel that you have any similar traits to your character Duck within yourself?

PK: I’ve been asked that question and, let me see, I look at Duck as a different character than what I typically play. The only similarity that I see between me and Duck is his loyalty. He is loyal to a fault. You know, he spent 7-10 years in jail where he could have gotten less time where he could have ratted out his friend who could have been his co-defendant, but he just took it. I think I have a loyalty like Duck. Other than that, he’s a little different than me.

Let’s talk about your latest album. How did you feel about the creative direction within the videos for “Fear” and “Safe”? How did you work through the process of such a real and raw album?

PK: I wanted to make use of all of my talents to create an art- that was my goal. My goal was to take the amalgamation of talents that I have to coalesce to create art that could be ubiquitous forever. You know, that’s what I feel I accomplished because things are great 20 years from now and it’s still going to be great. You can still listen to Biggie because it’s incredible, it’s timeless and that’s what I wanted to do. I feel like I accomplished that.

Can you tell us about the song “Shine”?

PK: I think that the album needed some respite because it’s very heavy and after you listen to Fear and Safe, it’s so cumbersome that you need some respite. And so that’s what Shine provides. It still takes a look at how difficult 2019 was personally for me and then 2020 was for everyone. The face of darkness, there is light after, and I wanted to show that the Devil will not take that light away. We will shine.

Can you tell us about your album cover?

PK: The cover of the album is confluence of tragic incident of black Americans who have had their lives taken from them at the hands of police brutality. That confluence is to show that they are me. You know, they all make up me; I am the same as them and so I wanted to, through me, show them. Wait until you get to the song “Flowers”, that is my favorite song on the album.

At the end of some of your videos, there is mention of voting- what are you trying to show viewers?

PK: So, creating Fear was so I could galvanize the troops to go vote because we can’t just yell from the rafters “We are being disrespected”, “We are being overlooked”. We have to actually get in the dirt and, you know, do things that cause change. Our biggest voice was our vote. The virality of those videos was to have the embolism of to vote throughout the video. To help people want to get out and vote after they see the deleterious effects of what fear can do on both sides so that’s why you see that throughout the videos.

Let’s talk about your fitness journey. What motivated you to get started?

PK: I got tired of looking at myself in movies and TV fat as hell and I was more attractive in my head than I was externally, so I wanted to match that.

So, there’s a lot of excuses that I think many people use such as “I can’t afford to go to the gym” or “I hurt too much to do this”. How did you push past your own excuses?

PK: I have an additive personality so once I get into something, I’m locked in and I got my mind right and ready. I had help, a tool to help me out with the point of why I was overweight which was my addiction to food. And so, I got gastro sleeve surgery which made my stomach smaller so that I couldn’t overeat. That helped. That was like the catalyst to help me and the working out thing- I already had that down. I had challenges where I would workout 100 straight days and another challenge where I went a straight year of working out without missing any days. My mind was already set to go to the gym, I just needed to get the food stuff right.

Do you still workout consistently?

PK: Yep, I’m still in it. Even when the gyms were closed, I found a way to get the workout in.

What advice would you offer somebody as far as starting out on their journey? If they were with you and undecided about their journey because of lack of motivation.

PK: I would say to make it something that is a part of your daily life that you don’t have a choice of. You don’t have a choice if you need to go to the bathroom or not, you don’t have a choice whether you like eating or not. These are things that must happen regardless of what you want or not. So, if you make the gym or workout a part of that, you take the lack of motivation away. We can have things taken away for us and see how resilient we could be. If you’re in jail or in a weight loss camp or anywhere that caused your free will to be taken away and you are forced to do something, you can do it because you have to. So why have to be in a situation where some other exterior force forces you to when you have a mind and brain that is going to be the thing to make you do it anyway.

Do you have a specific meal plan?

PK: Sometimes, yes. I go in spurts. Some weeks I have no carbs and no sugar. Then some weeks I am a little looser. I just try to be moderate because I could easily go really far one way or really far the other way. It’s not until I’m actually preparing for something that I go super crazy. Other than that, I just try and stay in striking range.

Do you allow yourself to have treats?

PK: Yep, probably more than I should.

What kind of workouts do you do?

PK: Well, when I get off the phone with you, I have a trainer, so I am going to the gym. Wednesday is leg day, which sucks. I work out with a trainer 3-4 days a week and then two other days I have an Oculus virtual reality thing that I do a supernatural workout on or I ride my bike for 20 miles to the beach on Tuesdays and Thursdays.

Is there anything else that you’d like to talk about or anything that you’d like to share with our readers?

PK: I just want them to the importance of the album “Page” and how it’s important to everyone in the world right to be aware of everything that happening right now and everything that’s going on. And that if this album was released by a bigger artist, it would be a Grammy-nominated type of album – that’s how important this album is. I just implore everyone to continue to listen to it and check it out because I think it’s necessary. That’s the main thing that I want- and watch “The Upshaws” on Netflix streaming now.

Health image by Nicole Salazar for use by 360 Magazine

HOW TO START 2021 STRONGER, HEALTHIER AND FITTER

Kent Bradley, MD, Herbalife Nutrition Chief Health and Nutrition Officer

2020 was a year like no other. Driven by a global pandemic, many of us experienced more time at home sheltering with family. Baking became a hobby and working out at the gym was limited. Because of this, many of us gained weight and fell off our health goals as we shifted priorities and gave ourselves forgiveness in a challenging year. Good health is a combination of physical and mental health, which is greatly strengthened by nutrition and exercise, sleep, and connections with others. By making a few small adjustments to your life, you can be more vigorous in 2021 and ready for any future challenges.

Fuel with food

Most people know that healthy eating helps us maintain a healthy weight. But what Is often overlooked are the additional benefits of eating a well-balanced diet. A diet that provides good nutrition means getting the necessary nutrients, the vitamins and minerals along with the macronutrients, to help your body work its best. From improving your emotional wellbeing to maintaining the body’s systems to reducing food sources of heart-threatening bad cholesterol, the advantages of eating healthy are manifold. Most of us start the new year with goals, including eating better, but we often fall off our plans as the year progresses. As a health professional, I have found that many people benefit from eating healthy and losing weight when they are part of a community, all working, collaborating, and supporting one another. While many of these groups are unable to meet in person, they have blossomed online, and the camaraderie has been shown to help healthy weight loss and meet nutritional goals.

Focus on overall wellbeing

Eating healthy is a must – but so is having a balanced lifestyle. To keep stress at bay, look at all aspects to improve your wellness. If you are not eating a nutrient rich diet, be sure to supplement – and remember that hydration is an important aspect of balanced nutrition. Exercise will also improve your overall health; and may improve your sleep quality.

Mental health also plays into our wellbeing – with stress being a contributing factor in conditions from heart disease to obesity. According to WebMD, 75% to 90% of all doctor’s office visits are for stress-related ailments and complaints, including headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety. There are wonderful new apps like Headspace and Calm that can help you navigate several stress-inducing scenarios.  Remember that if you are already suffering these or other medical conditions, reducing stress remains important, but you should seek medical treatment.

For overall wellbeing set a daily routine that includes nutrition, exercise, sleep and mental breaks.

Stay connected

One of the insights that 2020 taught us was how much we crave connection. Isolation has led to higher rates of depression. Multiple studies have shown that social connection “can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and improve our immune systems.” While the beginning of 2021 will still have its challenges in this department, try picking up the phone more often, try write good old-fashioned letters and cards, and plan for late-year meetups and vacations. There is light at the end of the isolation tunnel.

Reinvest time in things you enjoy – or find new things

Participating in activities we enjoy gives our brain a boost – and learning new things impacts our overall brain health. It can be hard to find time to do something we want, but it benefits us to prioritize it. So, get out and garden, volunteer for a meaningful cause, take a dance class this summer or learn a new language to prepare for a future trip you have always wanted to take.  I have personally undertaken all of these in my own personal quest to tap into a source of joy of new experiences.  Keeping your mind busy and finding hobbies may protect you from that dreaded stress.

While 2020 brought many challenges, there is hope as we take control of our choices and stay connected with a healthy supportive community.   So, let us embrace the future and our opportunity to go into it strong and healthy. Here’s to a happier, healthier and better new year.