Posts tagged with "healthy alternatives"

Gym Illustration by Rita Azar for 360 Magazine

The Beach Body

Kupah James has the raw and positive energy it takes to be motivational. Although he grew up in Boston, he now resides in LA as a Celebrity Group Fitness Instructor. With over 15 years of experience, Kupah is also a Private Party Dj (Global). With best friend and business partner, JENI Lin they created the very popular #BodyWeightBootKAMP – a 45min total body circuit for all fitness levels.

If you don’t find him amongst small groups of people motivating and coaching you can catch sneaking in afternoon naps and binging streaming services…before/after napping (LOL). His long term goal is to travel the world bringing #BodyWeightBootKAMP to each and every shore!

Health During the Holidays

With the 2020 holidays approaching, here are some activities you can #MakeMoves with first thing in the morning to get your mind right for the ensuing “craze that is the holidays.” Let’s agree, we are searching for a quick “win,” nothing super complicated and “thinking” should not be in the cards. Load up your “GoTo” workout, the one where you kill it and always feel your best every time.

If you’re feeling a more chill holiday workout, something meditative like a yoga practice, a long walk, a light jog or meditating can be helpful. One of these exercises can calm your nerves and allow you a moment of calmness. You can take this peaceful time to celebrate making it to another festive season. 

If you’re looking for help with the holiday feast, we all know we don’t want to ruin our appetites. By making sure we get a “healthier” breakfast in the morning, hopefully, we can avoid extra guilt come dessert time. Drink lots of water and if your a coffee person grab one to help suppress your hunger until “DINNAH,” lol. If you really want to balance out the equation, ease up on the carbs 24-48 hours before it’s time to dig in. Bon appétit!

Keeping a Daily Routine

With so many people working from home, parks and other creative spaces, how does one maintain a good routine if your living space becomes your workspace as well?

A couple of ways to maintain a good routine are using your smartphones/devices, friends/roommates/spouses, or an accountability coach. All devices come with apps, timers and reminders to help keep you on task. For me, I’m always on the go so I use food reminders to help me with my routine. Sometimes I’m so busy interacting with clients I forget to eat, so I created a reminder just to chug a protein shake every couple of hours. ICONIC makes a perfect pre-made protein shake, so it’s even easier, no excuses.

Do you have people around you that you can lean on for “check-ins” and support? Asking a friend, relative or spouse could be a great way to “stay the course” and build on an existing relationship. 

Accountability Coaches do just that, hold you accountable with calls, texts, meets and quality time invested into the things you SAY you want to do but allow distractions to get in the way. Sometimes a person you’re close to might not be the best for this job, rather finding an objective, trained professional to work with your motivations might be best. 

A Critical Muscle to Tone

It is critical to develop a strong healthy back simply because your back is essentially the most important part of your skeleton next to your skull. It bears the weight of your upper body while stabilizing your balance and “kindly” houses your Central Nervous System (CNS). Your CNS allows signals from the brain to travel throughout your body. If that isn’t reason enough it’s also a major component to posture, and everyday activities like walking, running, sitting and lifting. 

Some of the primary benefits of a back workout are the strengthening of the shoulder and increasing stability. Many shoulder injuries can be treated simply by strengthening your back. Another benefit to back workouts is the positive effect on your posture and balance. Not to mention, a well developed back will aid in your quest for that Super Hero Body that many of us dreamed of as little boys. 

The best exercises depend on someone’s personal goals. With that said, some essential exercises would be – in no particular order – Back Loaded Squat, Deadlifts both (Sumo and Romanian are common), Back Rows, Rear Flys, Single Arm Row, Pull-Ups and Chin-Ups and Lat Pull Down. These are all great exercises, just to name a few. 

A common mistake of back exercises is having a “poor” form. I could never express how important form is to the overall development of any muscle group and the back is no exception. Especially in the Back Squat, Deadlift and Pull Up. Those are three that I often see performed incorrectly and I can’t help myself but to speak up and try to help the best way I can. An injury is nothing to shake a stick at, so when performing these exercises, and others, please “respect the rep” and choose form over everything.

Something to consider which I believe gets overlooked is a post-workout routine. A good stretch of the muscle group you just worked on can be vital in your recovery. A protein shake that feeds the muscles with proper nutrition and the tools it needs to maximize your workout can also be necessary. My personal favorite post-workout shake is by ICONIC, it comes in a variety of flavors, a powder or pre-made, and is grass-fed. 

How often a person should add back exercises to their routine depends on the individual goals, injuries, limitations, etc. However, once someone wants to add back exercises, they can add them immediately. If someone is “newer” to fitness it might not be a bad idea to try some workouts using strictly bodyweight before adding a load, just to perfect form and technique. A great source of BodyWeight workouts can be found on my YouTube Channel, and are streaming for FREE. As far are frequency, 2x or 3x a week seems pretty reasonable unless there are specific goals in which case it would be situational. For the common fitness person, this number would be adequate. 

Sweden Turns Into World’s Largest Gourmet Restaurant

To highlight healthy and natural food available in nature, Sweden, together with four Swedish Michelin-starred chefs, is launching The Edible Country – a 100-million-acre-DIY gourmet restaurant. The restaurant, with a menu created from ingredients found in Swedish nature, is free of charge and open for reservations.

In this new global initiative, Sweden is showing the world how easy and accessible healthy food can be. The Edible Country consists of a nine-course menu that visitors can prepare and cook themselves – in the wild. It is co-created by Swedish Michelin-starred chefs Titti Qvarnström, Niklas Ekstedt, Jacob Holmström and Anton Bjuhr.

As part of the initiative, seven handmade wooden tables have been placed across the country with ready-to-use kitchen kits and cooking tools. The tables are bookable between May and September through visitsweden.com/ediblecountry or bookatable.co.uk/theediblecountry. And if they are fully booked, it is still possible to visit The Edible Country and prepare the dishes at any other preferred location in Swedish nature.

“Sweden is 96 percent uninhabited and yet easily accessible for everyone. Our nature is filled with edible ingredients and we want to invite the world to enjoy them, and at the same time wind down in nature like us Swedes do. By using our star chefs’ menu, this new and innovative DIY culinary experience makes it possible for visitors to explore and transform nature into gourmet food themselves,” says Jennie Skogsborn Missuna, Chief Experience Officer at Visit Sweden.

Highly processed foods have become everyday food for people all over the world, with healthy alternatives often perceived as complicated and inaccessible. With The Edible Country, Sweden proves how natural and healthy food can be just as tasty and easy to make as anything else, with ingredients available in nature.

“For me, Swedish nature has always been my biggest source of inspiration when cooking. The hours I have spent in the forest have turned into the realization that cooking outdoors, with the ingredients right in front of me, is the core of Swedish cuisine. The Edible Country is a symbol of how easy, close and uncomplicated food can and should be,” says Niklas Ekstedt.

The dishes on the menu vary depending on the season, so the ingredients can be found in nature almost all year round. Among the dishes is forest broth with poached perch and broiled herb butter, and freshly smoked char with chanterelles and wood sorrel. This and much more is found in The Edible Country, which is now open for reservations.

“At Bookatable we help diners find great restaurants to create memorable dining experiences, so we are absolutely delighted to help with this innovative idea. Discovering a new restaurant is always exciting, but getting to forage for food in Sweden’s beautiful countryside and then cook a dish created by a Michelin-starred chef is an opportunity not to be missed. My only advice would be to book up quickly!” says Michel Cassius, CEO Bookatable by Michelin.

> More information about the restaurant: visitsweden.com/ediblecountry

> Make your reservation at visitsweden.com/ediblecountry or bookatable.co.uk/theediblecountry