Posts tagged with "personal trainer"

15 Tips for Starting a Plant-Based Diet

Moving to a plant-based diet can be difficult, especially if you’re used to eating mostly animal products or processed foods. However, this switch can challenge you and nourish you better than your former lifestyle. Luckily, you’re not the first person to make this change, so it’s easy to find techniques that will help make the adjustment a little easier for you.

1. Know Why You’re Transitioning to a New Diet

Plant-based diets don’t necessarily mean you’re only eating plants. You can have meat and dairy on the table, too. A plant-based diet simply signifies that the majority of what you eat comes from produce.

You might have chosen to transition to this diet to decrease your carbon footprint. Eating less red meat can make your household more environmentally friendly, particularly since livestock takes up so many resources. Whatever your reason for transitioning to a plant-based diet is, make sure you’re doing it for your own benefit rather than anyone else’s.

2. Do Your Research

Learn the macros in your food. To plan your diet correctly, you need to understand what nutrients you need and which foods offer them. Switching to a plant-based diet can help you become healthier, but you’ll only reap the benefits if you put in the work and acknowledge what your body needs.

To keep yourself nourished and healthy, you’ll have to learn which foods your body needs on what day. Learning more about your needs can help you educate others and make the choices that will benefit you in the long run.

3. Make Meal Plans

Sometimes, planning your macros for a single day can feel overwhelming. That’s why you should plan to get a whole week’s meals under your control and manage your nutrients effectively. Meal planning means you won’t be scrambling to think of something to eat for dinner that provides the nutrition you need.

Meal planning correctly can also help you cut down on food waste, as you’ll be using everything you bought. You’ll also save money and time since you won’t have to head to the grocery store every evening by planning the week at once. You can breeze by the snacks you used to eat without feeling tempted to pick them up.

4. Build a Budget

It’s entirely possible to eat completely healthy and clean on a budget. You just have to plan around the staples of your meals for a week and save leftover money or use it to buy healthy snacks that can keep you nourished throughout the day.

Budgeting goes hand-in-hand with meal planning. Planning your meals for the week ahead requires you to build a budget based on your needs. Without meal planning, you might stray from your intended plan and end up devoid of the nourishment your body requires.

5. Find and Use Coupons

Coupons can be your best friend when it comes to changing your lifestyle. If you aren’t sure how to afford some items you want on your budget, see if you can find coupons for some of the items in your cart.

You can subscribe to grocery stores’ email lists to receive daily or weekly coupons. If you shop somewhere frequently, it’s worth subscribing to get discounts from them. It’s even handier if you have a store card that takes down the price of your grocery trip.

6. Eat Breakfast

Going plant-based doesn’t mean you need to give up breakfast. Consider whole-grain cereal options. The sugary stuff may taste great, but it’s not necessarily on the dietary plan you want to follow.

You can couple whole-grain breakfast foods with all-natural animal products to keep you full. Having a few hard-boiled eggs can satisfy you throughout the day, and they pair well with toast. If you want a dash of sugar, consider spreading jam on whole-grain bread.

7. Remind Yourself of the Benefits

Plant-based diets offer numerous benefits. When you feel close to quitting and going back to junk food or eating excess meat, remind yourself of how much healthier you’ve been since you began.

You’ll obtain more vitamins naturally when consuming a plant-based diet, without the help of supplements, due to the nature of the food you eat. You may also lessen or eliminate your risk of contracting certain ailments and diseases. If you want to stick with your plant-based diet, keep reminding yourself of the good you’re doing your body while on it.

8. Curb Your Sweet Tooth

Look into foods with naturally occurring sugars if you have cravings. Fruits would make for a great dessert or midday snack — and there’s no sugar added to them. They will never taste like cake, but you can train your brain to enjoy them just as much by saving them as a special after-dinner snack.

You should check to see which fruits are in season before buying them, as you’ll likely find higher quality if you choose them based on their optimized growing times. For example, strawberries are plentiful in the summer, but blackberries are great in the winter.

9. Find Supporters

If the rest of your household isn’t switching to this diet with you, consider getting them involved. Changing your eating habits can feel a lot less lonely when you know someone’s in your corner and having the same cravings as you. Plus, you can motivate one another if you start to slip from the habits you want to keep.

10. Keep a Journal of Your Progress

A journal is a great tool you can look back on in the future to motivate yourself. If you mark your daily food intake every day, you can glance at it to see how far you’ve come when you’re feeling hopeless. You can also gain more ideas for meal plans from your journal, and sharing it with your family members might motivate them to join you in your lifestyle change.

11. Take a Cooking Class

When you don’t know which recipes go best with your new diet, consider learning from the professionals. You may have to pay for a cooking class, but making food at someone else’s teaching could be fun, especially if you’re doing it with a friend. You’re paying for the experience and some quality recipes you can take home with you.

12. Eat Enough Food

You might feel fuller longer due to the quality of the food you eat, but you still need to maintain a caloric intake that supports you. Your recommended daily calories may change depending on your age and activity level, so you shouldn’t assume something that works for someone else will work for you. Even if you feel fuller for longer, you should strive to meet your maintenance caloric needs to remain healthy.

13. Make Snacking More Challenging

Remove snack foods from your home. If you have family members or roommates who aren’t embarking on this adventure with you, ask them to keep the junk food out of your area so you feel less tempted to eat it.

People often drift toward snacks because they’re more convenient than cooking a meal. Consider finding healthy items you can simply grab and go, such as bananas or nuts. When you have these nutritious options and eliminate or hide unhealthy snacks, you may feel more inclined to eat them.

14. Prep Your Meals the Day Before

Get your lunches for the next day ready in the evening so you don’t scramble to find something to take to work with you. Worse, you could forget your lunch entirely and have to find something nearby that may not be part of your new lifestyle. By taking extra time the evening before, you’ll become more mindful of the food you put in your body and support your new diet with little effort.

15. Throw It in a Salad

When you don’t know what to make, just throw everything into a salad. Lettuce is an excellent base for a healthy meal because you can add several foods and top them with a tasty dressing. Consider choosing something for protein, such as chickpeas or eggs, as well as a handful of vegetables or fruits to nourish you.

Plant-Based Diets Made Easy

While it initially may be difficult to change your eating habits, it will get easier as time goes on. Learn what meals to make before committing to the switch, and focus on getting enough nutritional food every day. As long as you have others to keep you accountable and a record to look back on, you’ll find that it’s easy to keep up with your new plant-based lifestyle.

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!

Daily Thrive by Vicky Justiz image shot by Jocelyn Medland for use by 360 Magazine

Daily Thrive by Vicky Justiz

By: Emily Bunn

Accomplished personal trainer and digital entrepreneur, Vicky Justiz, is taking her workouts to the next level with the debut of her fitness app, Daily Thrive by Vicky Justiz, now available on the App Store, Google Play, APPLE TV, Android TV, Amazon Fire, and ROKU.

Justiz started her career on her YouTube channel, where she has grown an impressive following of 1.69M subscribers, and is one of the platform’s top trainers. The fitness guru is now expanding her brand to her very own app, which features full-length workouts organized by difficulty, body part, and length, as well as hosts challenges, exercise schedules and fitness programs. A new exclusive workout is updated every Monday, granting users the versatility to switch up their routines and target different areas of the body. All of the workouts require zero equipment or commitment, so you can work out from the comfort of home alongside a professional personal trainer and community of like-minded individuals with similar fitness goals. Daily Thrive’s workouts can be downloaded from the app, so you can bring your virtual personal trainer everywhere you go.

Justiz demystifies nutrition and fitness in an approachable and exhilarating way, leaving users feeling and looking their best. Here at 360 Magazine, we chatted with Justiz about the exclusive content on her very own app, her dream of hosting a post-pandemic bootcamp workout, and her best tips regarding staying motivated to follow a consistent workout routine:

What inspired you to transition from only making videos on YouTube to creating content on Daily Thrive?

“I always knew I wanted to have my very own platform with the freedom to grow and expand and inspire others. I love YouTube and I owe all my success to that amazing platform, but at the end of the day, being on YouTube leaves me to the mercy of their algorithm. The YouTube algorithm is set up in a way that many creators have to resort to clickbait to be seen by a bigger percentage of their audience. For vlogs and entertainment videos, this is more than fine, but in the world of fitness, using clickbait can be damaging and harmful. It can make people feel like they can take quick fixes to get fast, drastic results. But that’s not how wellness and fitness works! Having Daily Thrive by Vicky Justiz, my very own workout app, allows me to focus on the stuff that truly matters-which is creating effective, fun workouts and content that will get people excited to be active, make them happier, and help them build habits! My focus is now on quality content that people truly need and want rather than what can get more “clicks” or more attention.”

Do you plan to keep creating YouTube videos, or do you see yourself transitioning into only using the Daily Thrive app?

“Absolutely! I do not plan on leaving YouTube any time soon. I will be putting most of my workout content exclusively on Daily Thrive, but leaving YouTube open to educational content, nutritional content, vlogs, etc. And of course, I will still be uploading workouts here and there for all my ladies (and gentleman) that cannot afford or do not want to commit to an app.”

Do fans who buy the app have access to any exclusive content that isn’t available on your YouTube?

“Oh yes! Absolutely–that’s the point. So far, we have about 30 full length workout classes that cannot be found anywhere else. These range anywhere from 10 mins to over an hour long. I also release a brand new, exclusive workout every single Monday. I was originally planning to have ONLY exclusive videos on the app, but I made a last-minute decision to import (most) of my YouTube content into the app as well. This will make it easier for those who want to use Daily Thrive but still have their favorite YouTube workouts they like to do. A key difference is that for the Daily Thrive app, we have removed any ads or sponsors from the YouTube videos. This way, you can go straight into the workout with no distractions!”

Obviously the classes on Daily Thrive are virtual. When COVID allows, would you be interested in guiding in-person workout classes as well?

“It is literally my dream to host a huge bootcamp workout class. You just can’t compare the energy you get in-person to virtual. It would be super hard to decide where to do these because my audience is very diverse. I literally work with someone in every single country in the world! It’s definitely a dream post-covid though…”

What is your biggest tip regarding sticking to a consistent workout regimen?

“My biggest tip is to start small. I like to go by something called the 5-minute rule. When you don’t feel like doing a workout, when you are coming up with a million excuses as to why you can’t, just show up and do something for 5 minutes.  Many times, we talk ourselves out of doing things, we let the idea of working out overwhelm us, but if we just show up, we get through the hardest part, and many times we muster the energy to keep going and finish through the actual workout. But my motto has always been that ‘something is better than nothing.’”

Do you have any tips for readers who may be interested in your app now that they’ve heard of it, but are new to working out?

“Start with the 28 Kickstart Challenge. This is a great challenge for any fitness level, and we have two “pre-retraining” workout classes that go very in depth on the form for each exercise. To stay motivated, join in on the fun in the Facebook community, on Instagram, etc. Seeing other likeminded women doing the challenge and workouts right alongside with you will give you motivation and you won’t feel alone! Daily Thrive also has a 7-day free trial with no commitment, so you can always try before you buy to make sure you love it (but I absolutely know that you will!).”

What is your favorite feature of your app?

“I wouldn’t necessarily call it a feature – it’s more of an approach. I am never ever afraid to show my struggle in my workouts. You will see me red faced, hair all over the place, having to stop to take a breath, cursing the workout, laughing at myself, and more. Its real and raw and I want you to feel like you are doing the workout with a friend rather than a robot fitness instructor. I want you to know that it’s absolutely okay to take a pause, to struggle, and to find it difficult. This is where growth comes from.”

Daily Thrive by Vicky Justiz image shot by Jocelyn Medland for use by 360 Magazine

Daily Thrive by Vicky Justiz image shot by Jocelyn Medland for use by 360 Magazine

Ocean View illustration done by Mina Tocalini of 360 MAGAZINE.

The Gasparilla Inn & Club

The Gasparilla Inn & Club is pleased to announce its 2020 Gasparilla Experience Package. The package offers guests a wide variety of unique Gasparilla Island activities, including exciting golf, tennis, kayaking, paddleboard, tennis, pickleball, fitness and sunset cruise experiences, while the Inn’s Beach Club undergoes a transformative and exciting renovation. 

The exclusive offer includes a complimentary experience each day, a complimentary golf cart to explore the island during your stay and complimentary breakfast in the Inn’s Dining Room. “The Gasparilla Experience Package” will be offered October 8-31, 2020. 

Guests can select one of the following complimentary experiences each day:

  • 18 holes of golf on the Pete Dye Championship Golf Course, including 30 minutes of instruction with a Gasparilla Inn PGA Professional.
  • A guided kayak or paddleboard tour in the waters surrounding Gasparilla Island.
  • Unlimited Tennis and Pickleball, including 30 minutes of instruction from a USTA-Certified Professional
  • A sunset cruise in the Gulf of Mexico 
  • 30 minutes of private fitness instruction with a Certified Personal Trainer.

There are so many ways to enjoy our Island and the great outdoors. Guests can pick and choose whatever experience excites them each day,” said Jon Reecher, General Manager.

Rates begin at $399 per night based upon double occupancy. To book, please call 844.253.1289. 

Entering its 107th season, The Gasparilla Inn & Club has been a premier destination on Florida’s Gulf Coast since 1913. A member of Historic Hotels of America and listed on The National Register of Historic Places, this grand resort offers 142 accommodations in a pristine environment in the heart of Boca Grande, located on Gasparilla Island. Owned by the William Farish family, the resort has played host to many notables throughout its storied history, including Henry Ford, Harvey Firestone, Thomas Edison, Katharine Hepburn, the George H.W. Bush family, members of the DuPont family, and others.

Follow The Gasparilla Inn & Club: Facebook | Instagram

Vaughn Lowery and 360 MAGAZINE test the Zeno Gym.

5 Tips for Staying Active at Home

Are you like the majority of people who are spending way more time at home than you usually would? With lockdown measures happening across the country in 2020, and then the slow return to the new normal, people just haven’t been out and active like they normally would. While it’s been an adjustment, there are ways you can stay healthy and active despite being home so much. In fact these may be habits you decide to keep up with even after the pandemic is under control. To get you started on your path to a more active lifestyle at home, here are five tips you can start using right away.

Make Use of Online Exercise Videos

One of the hottest trends to hit during lockdown was an interest in online exercise videos. YouTube is one of the best places to find this content, with thousands upon thousands of free videos to check out. In particular, you can use these videos for cardio workouts, Yoga, and Pilates. You can go about things at your own pace, choose the length of the workout video, and do them as often as you like during the week. Many of these don’t require any sort of special equipment or workout gear, just enough space in a room to move about and perform the various exercises.

Get Yourself a Golf Simulator

If you’re an avid golfer, why not take this time at home to brush up on your skills and therefore improve your game. You can buy your very own golf simulator like one of these that you can set up in your house. With these simulators, the weather outside never matters; you can enjoy a “game of golf” whenever the mood strikes. What’s really great about these simulators is the amount of information and feedback they provide, which you can use to better your game. You’ll get information on your swing, speed, stance, accuracy, and so much more.

Backyard Sports Games

If you happen to have yard space, you have access to a whole host of additional activities. Anything sports related that can be played in your own yard is a fabulous option. This could include activities like badminton, soccer, baseball, bocce ball, lawn darts, croquet, and so forth. If you have kids, these are also the kinds of activities they can get involved in. 

Invest in an Exercise Machine

If you plan to keep up with your at-home physical activity in the long-run, it can make sense to make an investment and purchase an exercise machine. Some of the more popular options include a weight machine, a treadmill, an elliptical, a stationary bike, and a rowing machine. The catch with these machines is that you need enough space to use them and store them, so they aren’t usually ideal for smaller sized homes and spaces.

Those House Chores are Exercise Too

Then there are the house chores that need to be done regularly. This includes both the indoor and outdoor chores. These act as their own form of physical activity as you can really work up a sweat and burn some calories doing them. Chores that are known for burning the most amount of calories are vacuuming, mopping, laundry, gardening/weeding, and mowing the grass. In order to get the best results from household chores make sure you do at least one strenuous chore daily.

No Need to Leave the House to Get Active

As you can very well see there is absolutely no reason to leave the house in order to be active and stay healthy. Each of these tips will help you to achieve your health goals.

Rita Azar illustrates a story by Kupah James in 360 MAGAZINE.

Top Ten Virtual Trainers

By Kupah James

Squad, with most gyms out of commission, it can be difficult keeping with those gains. Below, are 10 Virtual Trainers for you to explore. Try one of them or all of them, since they all have something unique to offer.

Kupah James – Celebrity Trainer, Creator of Bodyweight BootKAMP, ZOOM Klasses Tuesday – Friday. All classes are total body welcoming all levels. No equipment is necessary!

Heath House Fitness Studio, Originating from Kansas, Operating out of West Hollywood, HiiT, Full Body, Muscle Specific. Live and On-Demand Classes.

VFL is hosting a variety of Virtual classes throughout the week from various experienced trainers

Nichelle Hines – Actor, Dog Mom, Activist, Nichelle has created a wonderful brand surrounding Health and Fitness

Chloe Levray – Specializes in Sports Medicine, + Precision Nutrition Coach, Animal Flow

Adrianne Nina – Functional Breath Work, Natal, and Nutrition, Virtual Private Training

Evan Ruiz – Pre/Postnatal certified, Online Virtual Coach, Specializing in Hip Movement + Strength

Y7 Studio – Sweat Dripping, Beat bumping, Candle Lit YOGA… Namaste, NY, LA, Chicago

Monique Bell – NASM Personal Trainer, Fitness Ambassador, Team Edge 1 Athlete, Health House

Kim Glass – Olympic Medalist, Fitness Trainer, Coach, Model, Motivational Speaker

New York City,Michelle Lewin. Emily Ratajkowski,Zumba,strong,nyc,fitness,gym,personal trainer,health,workout,Vaughn Lowery,360 MAGAZINE,master trainer,

Emily Ratajkowski × STRONG

Model, actress and entrepreneur Emily Ratajkowski attended a STRONG by Zumba high-intensity workout event at New York City hot-spot Terminal 5 today (Wednesday, March 4).  The non-dance, high-intensity full body work-out class was taught by STRONG by Zumba Master Trainer and fitness phenomenon Michelle Lewin for over 125 people. 

#SBZStrongerTogether, the two social media powerhouse personalities have nearly 40MM Instagram followers combined. Emily is wearing STRONG by Zumba’s latest apparel collection. 

*Photo credit: Janice Yim for STRONG by Zumba

Szemui ho, 360 MAGAZINE, illustration, tennis

Tips on how women can develop Upper body Strength:

Grassroots Fitness Project has been promoting Women’s Strength for over a decade. Presently our most popular class is Women’s Strength which is a 6 week program that teaches all skill levels, fundamental lifting patterns of strength training in a supportive women’s only environment. Using Grassroots Fitness Project as a human performance laboratory we found that there are three main factors which affect developing upper body strength safely.

  1. Adequate levels of shoulder mobility
  2. Core strength and spinal stability.
  3. Developing a learner’s mentality.

Poor shoulder mobility is usually the issue when we hear, “Oh I tried fill in the blank training method, and it ruined my shoulders.” What is usually the case is participants enter these classes with less than optimal flexibility in the shoulders which reduces full ROM (Range of Motion). Loss of range of motion prevents optimal positioning and develops compensation patterns which forces stabilizing muscles to perform work as primary movers. An example of this would be over head presses. If the client lacks the ability to flex their shoulder 180 degrees which basically put; Bringing biceps to ears with shoulders blades retracted, the client will struggle to get the wrist, elbow, and shoulder aligned vertically. When this is the case clients tend to over work the rotator cuff tissues and/ or hyper extend at the low back to achieve vertical positioning of the arms. Poor shoulder mobility and flexibility= No Bueno
To assess shoulder mobility place your butt, head and entire spine onto wall with feet slightly ahead of you. With your arms starting at your side bring your knuckles to the wall above you whilst keeping your entire spine including the low back on the wall. If you are unable to get full shoulder flexion you should work on shoulder mobility first.

Core strength and spinal stability. Core strength begets increased spinal stability. Deeper than the muscles you want to see in the mirror are your deep core musculature comprised of the Transverse abdominus, Spinal erectors, Multifidus, Gluteals, Hip flexors, and Abdominus rectus.
Easiest assessment for adequate core strength is the prone bridge on your elbows for 60 seconds. Face down, on your elbows feet behind you. The body should be held in a straight line from shoulder to ankles. While in this position pull your belly button to your spine, attempt to tighten your quadriceps, buttocks, and activate your pelvic floor musculature “Kiegel” muscles. A one minute plank in good position is a good benchmark to use to assess core strength.

Developing the learners mentality allows all of the attendees to put down the preconceived expectations of performance, strength, and athleticism. We encourage people to embrace their ability level as a starting point to move forward from. The learners mind is about setting the goal around getting better at the respective skill, every workout. If we can get the client to focus on getting better given enough time becoming great is inevitable.

With all that said, we were inspired by Stan Leprotti’s La Sierra High School Warm-up from 1957 and tweaked it to meet the needs of our population. This is a great everyday workout, vacation workout, feeling lazy workout, I ain’t got time work out program that elicits flexibility, endurance and a ton of upper body strength. A version is posted HERE.

20 Jumping Jacks
5 Push-ups or Shoulder Taps
20 Alternating Windmills
5 Push-ups or Shoulder Taps
50 Side Straddle Hops
5 Push-ups or Shoulder Taps
50 Striders
5 Push-ups or Shoulder Taps
50 Toe Hops
5 Push-ups or Shoulder Taps
10 Squat thrusts
40 Mountain Climbers
5 Push-ups or Shoulder Taps