Posts tagged with "working out"

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. 

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Nike x Cross-Country Camp

Nike Running Camps Announces Dates For The Nike Cross Country Camp At The University of San Diego

Located in the beautiful city of San Diego, California, the Nike Cross Country Camp at the University of San Diego announces June 14-17 and July 5-8 as its camp dates for 2020.

Last summer, runners at the Nike Cross Country Camp at the University of San Diego experienced informative, challenging, and fun weeks of training.

In addition to cross country training, the camp instructs runners on the principles team building and team management, learning how to inspire others, conflict resolution, communication skills, and identifying ways to contribute to furthering a positive team culture. All of this leads to campers reaching their own and team’s full potential.

The University of San Diego Head Coach and Camp Director Will Guarino leads break-out sessions and interactive discussions which take place on campus. Runners travel to nearby beaches, the San Diego Bay, San Diego’s historical sites, and San Diego’s own Balboa Park. Guarino says, “Training sessions are for the driven leader, lover of the outdoors, and those interested in making a significant contribution to their team. This running camp is for the active athlete interested in building their leadership skills. My campers leave USD energized and ready for their upcoming XC season.”

Campers stay in the USD dorms, eat in the dining hall and run on local San Diego beaches and trails. The camp is coed, overnight and day campers, ages 11-18. All ability levels are welcome, those with the desire to train smarter, work hard and to have fun.

Players, coaches, and parents interested in learning more can visit Nike Running Camps.

About US Sports Camps:
US Sports Camps (USSC), headquartered in San Rafael, California, is America’s largest sports camp network and the licensed operator of Nike Sports Camps. The company has offered summer camps since 1975 with the same mission that defines it today: to shape a lifelong enjoyment of athletics through high-quality sports education and skill enhancement.

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How To Stay Healthy the Easy Way

At the beginning of the year many people may make resolutions, whether it is going to an e cig shop instead of buying another pack of cigarettes, or vowing to lose 20 pounds. However, many may also find that it is easier to make a resolution than to keep it. That doesn’t mean, though, that getting or staying healthy needs to feel difficult. Here are a few things to keep in mind if you want to try to get healthier the easy way.

Eat More

While some may focus on what they can’t eat when they are trying to improve their diet, focusing on what you can eat may make the process easier. By focusing more on including foods that are good for you, it may help you to keep your mind off of the things that you are trying to eat less. 

Work Out Less

Sometimes, intense workouts can put undue stress on the body and ultimately lead to weight retention and gain. Although working out may be a healthy decision for most, if you find yourself dreading workouts or feeling overly exhausted after you’ve exercised, reevaluating your workouts may be a good idea. Also, many health benefits may still be gained from more relaxed types of exercise, such as nature walks or yoga. 

Sleep In

Although sleep may not be the first thing that comes to mind when it comes to maintaining a healthy lifestyle, it may have a significant impact on your overall health. When you don’t get enough sleep, your body is often unable to undergo the healing processes that it normally would during the night. Even if you find it difficult to get the full recommended eight hours of sleep, simply aiming for an extra hour or two could potentially make a difference in your health. 

Go Easy on Yourself

Even though some may feel bad about not being able to stick to resolutions, the reality is that it may not be worth it to stress out if you’ve veered off course. Stress can be damaging to health, and feeling bad about not reaching or sticking to a goal often won’t make it any easier to reach it. Because of this, learning to go easy on yourself when it comes to resolutions could be a better option. 

The Takeaway

Making a resolution to improve your health can be admirable, however, it isn’t always easy. Just because it may not always be easy to stick to health goals doesn’t mean that you should just give up on them. By being patient and understanding with yourself, your goals could potentially be more attainable than you might think. 

KHLOÉ KARDASHIAN

“REVENGE BODY WITH KHLOÉ KARDASHIAN” AIRS SUNDAYS AT 10:00P ON E!

CLIP 1: Khloé Kardashian Relates to “Revenge Body” Participant’s Loss

Hayley opens up to Khloé Kardashian about her past after finding herself reeling from the loss of her mother. Watch the emotional moment on “Revenge Body.

CLIP 2: Ex-Dancer Confronts Her Emotional Past

After meeting the former Broadway dancer & now fitness trainer Simone De La Rue, Annie is challenged to show what she’s still got. Watch the inspiring moment on “Revenge Body.”

The third season of “Revenge Body with Khloé Kardashian” features a new group of men and women finding the strength to prove to themselves, and those who have been negative forces in their lives, that they’re worthy of love and respect. With the guidance of model, TV personality, mom, and author of the New York Times bestselling book “Strong Looks Better Naked,” Khloé Kardashian, joined by her premier group of health, beauty, and style experts, will give these individuals the encouragement they need and the help they desire to become better versions of themselves, for themselves. This season, audiences will once again take a powerful journey alongside participants as they turn their pain into empowerment through their emotional and physical transformations. With the help of Khloé and their devoted trainers, participants’ uplifting stories will highlight their struggle, resilience, and ultimate redemption.

Three Exercises Most Frequently Done Incorrectly

Have you ever had a stiff neck after doing bicycle crunches or a sore back after doing a plank? It’s because you’re doing them wrong! What’s the point in unnecessarily hurting yourself while trying to work out?  Kit Rich, celebrity trainer and founder of KICHGO, says these three moves are most often done incorrectly and are also most effective because they are done so regularly. This is why it’s crucial to have the correct form. 

BICYCLE OR REGULAR CRUNCH

Potential Injuries / common mistakes:

(1) Neck – If you twist from the neck you don’t actually target the core the way you want to and put unwanted pressure on the neck which can cause pain and tightness

(2) Lifting of the hips, rocking

(3) When done incorrectly, you can have pain in your neck and back

How to do it properly:

(1) You want to think about your shoulder blades. Picture hands below the shoulder blades pushing uplifting your chest and back off the floor.  Lift through shoulder blades, twist through the rib cage.

(2) You want to keep your hips stable. Imagine hands on top of your hips keeping them still. Legs are extending without the twist of the hips. It’s a very dynamic movement when done properly it can strengthen your lower abs and obliques.

PLANK

There’s a reason people do plank all the time because it works. This exercise strengthens every muscle in the core which supports the back and hips. The plank is a great exercise because it is effective for any level of fitness or age and there are several modifications to make sure everyone can do it. If done wrong it can be harmful and quite frankly looks messy.

Potential injuries / common mistakes:

(1) Hips are too high

(2) Shoulders are over or behind wrists 

(3) No awareness of feet 

(4) The neck is dropped and the chin is tucked

How to do it properly:

(1) Hips—Picture in your mind that your body is like a table. Head, shoulders, hips, and legs are one. The idea is you can put a coffee cup on it and it wouldn’t fall. 

(2) Head—Ears are in line with shoulders. This makes sure your neck is also in line with your shoulders. Your chin is neither tucked or out, it’s neutral.

(3) Shoulders—Should be right over your wrists and it should feel like you’re lifting out of the shoulders and pulling them down your back and sliding shoulder blades into pockets down your back.

(4) Hips—Aligned with your shoulders. Make sure you aren’t overarching your back and you’re not over tucking. Remains neutral. 

(5) Legs—Strong and straight, squeezing your butt and feet are parallel with your heels right over the balls of your feet.

WIDE ARM PUSH UPS

Push-ups are always the go-to move for those who want to work out their arms. This exercise is extremely effective when done properly, however, it also happens to be one of the most common incorrectly performed moves. 

Potential injuries / common mistakes:

(1) Rounding of the shoulders

(2) Dropping of the neck

(3) Tucking of the chin

(4) Arching of the lower back

(5) Lack of engagement in the hands

(6) It can cause injury to the neck and shoulders. 

How to do it properly:

If you struggle with pushups the best thing to do is start with your knees down in a modified pushup.

(1) You want to think of your head, neck, shoulders, hips, and knees in one straight diagonal line

(2) With your arms wide, spread your fingers and push into every single fingertip equally, emphasizing your thumb and index fingers

(3) Pull your chest forward

(4) Shoulders pull down your back

(5) Belly button pulled in (without changing that shape)

(6) Bring your chest down to the floor

(7) Bend your elbows as much as you can and push back up to straight arms

(8) Be mindful to keep your neck in alignment and keep your core engaged

GGG x Canelo Workout

By Reid Urban x Anthony Sovinsky x Vaughn Lowery

Gennady Golovkin, known to many as “GGG”, is getting ready for his sequel fight against Canelo.

On Sunday, August 26, Golovkin held an open workout at Banc of California Stadium in Los Angeles, where fans and the media could get an up-close view of GGG as he trains. It was also a chance to see what fans can expect for the fight.

Years ago, GGG believed he was the best fighter and that he could knock out everybody that comes into the ring with him. These days, he’s not sure whether he’s number 2 or number 3 behind Floyd Mayweather. Right now, however, he’s focused on being in the ring with Canelo.

Going into this fight, GGG has won all 37 of his previous fights, including 32 by knockout.

Meanwhile, for Canelo, he found himself in hot water for his failed drug tests that postponed his rematch with GGG. Now that the fight is on, he said there was no attempt to gain an unfair advantage over Golovkin for the sequel. He even admitted that GGG’s accusations for his intentional cheating got under his skin. He’s been channeling that energy into his training, hence his extreme intensity and speed during the workout.

Cannel hopes to make a statement over GGG and will be looking for the opportunity to end the fight as soon as possible. It remains to be seen how he’ll do that and be able to gain the advantage.

Last year, Golovkin teamed up with The Chivas Fight Club, an initiative launched to inspire the fighting spirit within individuals all across the country. It’s much like the spirit of GGG, who continues to #FightForIt as he gears up to face Canelo again next month on September 15.

The live broadcast of “Canelo vs. GGG 2,” presented by Golden Boy Promotions, GGG Promotions and Fathom Events, is set for Sept. 15, 2018 at 8:00 p.m. ET/ 7:00 p.m. CT/ 6:00 p.m. MT/ 5:00 p.m. PT/ 4:00 p.m. AK / 3:00 p.m. HI.  Tickets can be purchased online at www.fathomevents.com/events/canelo-vs-golovkin or at participating theater box offices.

“Canelo vs. GGG 2” will be shown in the following cinemas on Sept. 15:
Regal Regal Alhambra Renaissance 14 1 E. Main Street Alhambra CA 91801
Regal Regal Aliso Viejo Stadium 20 26701 Aliso Creek Road Aliso Viejo CA 92656
Cinemark Cinemark Jess Ranch 18935 Bear Valley Road Apple Valley CA 92308
AMC AMC Santa Anita 16 400 South Baldwin Avenue, Suite 940-U Arcadia CA 91007
Regal Regal Brea Stadium 10 West 255 W. Birch Street Brea CA 92821
AMC AMC Burbank 16 125 E. Palm Avenue Burbank CA 91502
Cinemark Southbay Pavilions 20700 Avalon Blvd Suite 285 Carson CA 90746
AMC AMC Puente Hills 20 1560 S Azusa Avenue City of Industry CA 91748-1603
Cinemark Cinemark Promenade 14 8840 Apollo Way Downey CA 90242
Regal Regal Foothill Towne Center 22 26602 Towne Center Drive Foothill Ranch CA 92610
Cinemark Huntington Beach 20 7777 Edinger Avenue Huntington Beach CA 92647
Regal Regal Irvine Spectrum 21 500 Spectrum Center Drive Irvine CA 92618
Cinemark Cinemark 22 Lancaster 2600 West Avenue I Lancaster CA 93534
Cinemark Cinemark 14 Long Beach 99 South Pine Avenue Long Beach CA 90802
Regal Regal Long Beach Stadium 26 7501 Carson Boulevard Long Beach CA 90808
Cinemark Playa Vista 9 12746 West Jefferson Blvd, Bldg 3 Los Angeles CA 90094
Cinemark Baldwin Hills 15 4020 Marlton Avenue Los Angeles CA 90008
Cinemark Cinemark 18 and XD Los Angeles 6081 Center Drive Los Angeles CA 90045
LA Live LA Live 14 1000 West Olympic Boulevard Los Angeles CA 90015
Regal Regal Big Newport 6 300 Newport Center Drive East Newport Beach CA 92660
Cinemark North Hollywood 8 12827 Victory Boulevard North Hollywood CA 91606
AMC AMC Norwalk 20 12300 E. Civic Center Dr Norwalk CA 90650-3171
Regal Regal Ontario Palace 22 4900 E. 4th Ontario CA 91764
AMC AMC Orange 30 w/IMAX 20 City Boulevard West, Suite 1 Orange CA 92868
Cinemark Orange Stadium Promenade 25 1701 W. Katella Avenue Orange CA 92868
Cinemark Century River Park 16 2766 Seaglass Way Oxnard CA 93036
Cinemark Antelope Valley Mall 1475 W. Avenue P Palmdale CA 93551
AMC AMC Southbay Galleria 16 1815 Hawthorne Boulevard, Suite 368 Redondo Beach CA 90278
AMC AMC Tyler Galleria 16 3775 Tyler Avenue Riverside CA 92503
Regal Regal South Gate Stadium 20 8630 Garfield Avenue South Gate CA 90280
Regal Regal Temecula Stadium 15 40750 Winchester Road Temecula CA 92591
AMC AMC Rolling Hills 20 2591 Airport Drive Torrance CA 90505-6137
AMC AMC Del Amo 18 3525 W. Carson Street, Space 73 Torrance CA 90503-5701
AMC AMC Citywalk 18 with IMAX 100 Universal City Plaza Universal City CA 91608
Regal Regal Valencia Stadium 12 24435 Town Center Drive Valencia CA 91355
Cinemark Victor Valley Mall 14470 Bear Valley Road Victorville CA 92392
AMC AMC Covina 17 1414 N Azusa Avenue West Covina CA 91723-1251
Regal Regal West Covina Stadium 18 1200 Lakes Drive West Covina CA 91790
AMC AMC Promenade 16 21801 Oxnard Street Woodland Hills CA 91367-3620

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360 magazine, 360, vaughn lowery

*all photos by Charley Gallay

Winter Soup Cleanse

Everyone resolves to lose weight, eat better, work out more, etc etc in the new year.  But no one actually follows through!

Now you can do something that’s great for your physical health that tastes delicious and won’t leave you feeling deprived. The ladies from Wear Your Wellness, who created their hydration challenge to reinforce the benefits of staying hydrated, have now come up with a soup cleanse for you to start your new year off right!

The reasons a soup cleanse is so beneficial?

  • Stay hydrated with warm liquids
  • Give your system a break after the holidays with easy to digest soups
  • Pack in more nutrients per serving to boost your immunity during cold and flu season
  • Adds more fiber to your diet to clean your pipes and bust belly bloat
  • Soup recipes are easy to make, easy to store for multiple meals