Fitness
99p Fitness and the battle to make exercise for everybody
During lockdown, when we all discovered the joys of working out online at home, Richard found a huge gap in what most of the online personal trainers and gyms were providing. “A lot of well known trainer came into the space who were doing what had always bothered me about fitness establishments, that was work was very exclusive. It was inaccessible. You had these great fitness programmes showing out to do exercises like jumping squats, but with no form of adaptation for the type of clients I was training with, or the vast majority of the population.”
Seeing this Richard then moved into action: “I spent the next couple of years designing hundreds and hundreds of workouts so I could create an online platform that was inclusive and accessible to everyone.”
“But as I started to produce this, having classes, seeing it work, I start realising that if I truly believe in accessibility and inclusivity then one of the major barriers to people accessing fitness is cost. So I had the ridiculous idea of charging just 99p per person per month.”
The idea stuck and 99p Fitness was born. Not ridiculous at all, actually, but a brave move to follow a set of principles rather than simply go for the cash. It is basically on online training service, with the kind of sections you might find on other sites and apps: strength, cardio, core, meditation. What’s different are the extensive how to’s which show people how to do various exercises, and alternative ways of doing them according to their different abilities.
@brandincfitness ♬ original sound – BRAND INC FITNESS – BRAND INC FITNESS
“If I say let’s do a press up, some people might roll their eyes and think I can’t do a situ-up. Well you might not be able to do a one finger press up, but you can do a press up while lying on the floor, or against a wall, of if somebody’s seated, they can do it against a doorframe. We break down every single exercise so you start at the very basics, and then you can progress up through from beginner to intermediate to advanced – if that’s possible for you.”
The patience, detail, and care when it comes to thinking about the people exercising, is where this fitness programme really comes into its own though: “The beginners exercises are only ever seated. They are only using household items to perform the exercise. And the instructions are very accessible as well – I work with a lot of people with visual impairment so it’s very sensitive to the language used for them. But it might just be for someone who works in the city, who just hasn’t exercised for 30 years, has high blood pressure and needs to exercise but has no idea where to start. The platform builds you up.”
This adaptive philosophy that allows everyone to take part is very refreshing in a social media world of elite fitness. Often it can seem like fitness is only for those refining six packs for their latest post.
“I just think the whole narrative on fitness and who should have access to fitness is just completely wrong,” says Richard, “If you look at the statistics, I think in 2019, only something like 11% of the adult population in England had access to a gym membership. The whole advertising world around fitness is very, very exclusive. It cuts a lot of people out.”
The challenge in today’s fitness world, as far as we’re concerned, is to start bringing in more people to benefit from exercise – physically and mentally – no matter what their physical or social or economic circumstances.
“Often fitness is sold as for getting that elite body rather than fitness is for your good health and well being and community,” says Richard, “On social media, it’s very goal orientated. Every service offers a ripped body, there’s never just a thing of just get active. Just start to feel better. A benefit of might be that you may lose some weight, but that shouldn’t be the only reason. You’re performing cardiovascular activity, not just to burn calories, it’s to get a healthy heart and lungs. It often seems fitness is about the results and the aesthetics rather than the long-term benefit.”
@brandincfitness #ADAPTIVE PRE EXERCISE MOBILITY WORKOUT to enhance movement of the joints. Head to our Instagram for the full details⬅️👀💪🏻…#workout #fitness #goal
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Another issue is not the barrier of money or representation but anxiety around entering a fitness space. Literally walking onto a gym floor or locker room can be daunting.
Richard: “I know for a lot of people with mental health issues, the idea of going into the often toxic masculine space of a gym and doing a workout is a very difficult step. When you’re in a low point, fitness is probably something that you need to do, knowing how beneficial fitness can be, but that that transition to get out and go to that fitness space is tough.
What we do can hopefully tact as a stepping stone where people can get their serotonin levels going, get themselves working out, but just in a space where they’re comfortable to learn some of those exercises. Leaning how to do a correct squat in your bedroom, and then when you go to the gym, you know how to do a squat.”
Sport England did an active life survey last year and found that 25.7% of the adult population in England do less than 30 minutes of moderate activity a week. That is a concerning, reflective of tough times in the country and a lack of support for those who might benefit from exercise the most.
99p Fitness is a welcome addition to the ranks of people and organisations who want to change this. As Richard puts it, “We try and just cut down every barrier that’s gone to fitness. If you feel that any other form of mainstream fitness is not for you, I promise there’s a space for you at 99p fitness.”
99p Fitness are offering ‘Book of Man’ followers an additional 10% Discount if they Sign Up for a year, that’s just £10.69 for as year’s access by using code ‘BOM99P10’.
Fitness
5 exercises that help lower cholesterol levels naturally – Times of India
The most simple and effective way is walking
Foods That Can Help Lower Your Cholesterol Levels
One of the easiest and most accessible exercises to lower cholesterol is walking. Studies show that walking at a medium pace for 30 to 60 minutes most days of the week can significantly lower LDL cholesterol and raise good cholesterol (HDL). Research published in the journal “Arteriosclerosis, Thrombosis, and Vascular Biology” suggests that walking can help reduce bad cholesterol by up to 7%. So, lace up your sneakers and take a stroll in your neighbourhood or a nearby park.
How does pedalling help?
Cycling is another effective exercise for lowering cholesterol levels. Whether on a stationary bike or riding through the streets, cycling helps increase HDL cholesterol while lowering LDL cholesterol. A study conducted by the “Journal of the American Heart Association” found that adults who cycled regularly experienced a significant reduction in LDL cholesterol levels and improved overall cardiovascular health. Aim for 30 minutes of cycling, three to five times a week, to see benefits.
No Gym Needed: Try This Effective Home Workout To Get Fit Quickly
Jogging
Jogging is a fantastic way to boost heart health and reduce cholesterol levels. It helps burn calories, improve cardiovascular fitness, and increase HDL cholesterol. According to a study in the “Journal of the American College of Cardiology,” regular jogging can significantly reduce LDL cholesterol levels and lower the risk of heart disease. Add jogging into your routine for 20-30 minutes, three to four times a week, for optimal results.
Yoga
Yoga might not be the first exercise that comes to mind when thinking about lowering cholesterol, but it can be incredibly effective. Yoga helps reduce stress, which is linked to higher cholesterol levels. Research from the “Indian Heart Journal” found that practising yoga regularly can help reduce LDL cholesterol and improve heart health. Try to include yoga sessions for 30 minutes, three times a week, focusing on poses that enhance cardiovascular health.
Build muscle, burn cholesterol
Strength training is essential for overall health and can help lower cholesterol levels by improving body composition and increasing metabolism. A study published in “Medicine & Science in Sports & Exercise” found that resistance training helped lower LDL cholesterol and raise HDL cholesterol in adults. Add strength training exercises, such as weight lifting or bodyweight exercises, at least twice a week for the best results.
Fitness
How an innocent comment from his 3-year-old inspired 1 dad to lose 160 lbs
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Jason Henriques clearly remembers what his 3-year-old son, Wyatt, said one day. “We were sitting on the dining room floor playing and he said, ‘Daddy, when I get big like you, I want a big tummy like you,’” Henriques tells TODAY.com.
At the time, Henriques was a 37-year-old with obesity, and his weight and diet were affecting his health. His asthma was so bad he was hospitalized to treat it about once a year. He had allergies, herniated discs, torn ligaments in his knees and gastrointestinal problems like colitis, gastritis and gallbladder issues. And Wyatt’s comment made him realize he needed to be a better role model for his children.
He started his fitness journey by walking and rowing
“I got up the next day, put Wyatt in a stroller, and started walking. From that day on, for months, we walked three to 12 miles a day. My mindset was, ‘I have to do this. I have to be a better parent. I have to be a better role model. I completely changed my mindset and went all-in,” he says.
When Henriques started walking, he was self-employed as a photographer. “I had my own schedule, and I made the time. Walking was my number one priority in the morning. I pushed everything else to the side for a little while,” he says.
While walking worked well for him for a few months, when the winter weather started to set in near his Monroe, Conn., home, he wanted to find a new way to improve his fitness. So, he joined a gym and took advantage of a free personal training session they offered.
The trainer asked him to row 1,000 meters on a rowing machine. He was hesitant at first. “It was new, it was challenging and I was in a routine of walking, jogging and cycling. Rowing shook it up, and change is hard sometimes. But I loved it because it didn’t have the impact of running or cycling on my joints. I felt great,” he says. He kept working out with the trainer, and he also joined a CrossFit gym. Rowing was often part of his workouts.
Looking for a challenge, he ran a turkey trot 5k that Thanksgiving. That got him even more interested in running and exercise. “I just fell in love with the whole world of fitness and how I felt afterwards,” he says.
He loved how rowing and running balanced each other: “Rowing is the perfect counterpart to running because you can build your endurance on the rower without the impact. And once you hit the streets, you can use rowing as recovery from your running.”
He inspired his whole family to find their competitive streak
It’s exciting to be into fitness as a family, and it strengthens our bond, too.
Jason Henriques
As his fitness improved, he and his wife Maggie started competing in obstacle-filled Spartan races along with their children, Wyatt, now 11, Presley, 8, and Hudson, 3. Last year, his two oldest children finished a triathlon. “It was so cool watching that. It’s exciting to be into fitness as a family, and it strengthens our bond, too,” he says.
Henriques did his first triathlon on his own, running and biking near his home and swimming in a nearby lake. “I didn’t care if anybody knew about it. I just wanted to do it for me. That was something never in my life I thought I would do,” he says.
He recently did a 48-mile row, rowing four miles every four hours for 48 hours. He also pushed himself to run a half-marathon on his own, and eventually, he would like to run a full marathon.
He cleaned up his diet with a food journal and growing his own food
When Henriques started exercising, he and his wife also got rid of all the junk food in the house. He realized he needed to learn what his body needed and what triggered his asthma and allergies.
Tracking his macronutrients and keeping a food diary helped. He discovered that his body doesn’t like dairy, refined sugar or processed carbs, and onions make his gastrointestinal issues worse. He didn’t think he was an emotional eater, but he found he was turning to food when he was bored. These insights helped him eat in tune with his body.
He also started to pay more attention to where his food comes from. He and his wife recently bought a historic home that they are renovating. “We cleared a quarter-acre of land we’re going to use as a garden. We built a huge chicken coop, and we have 19 chickens so far. We’re basically starting a homestead,” he says.
They plan to grow a lot of their own food, and they also buy meat and produce from area farms. He acknowledges that buying fresh, local food can be expensive compared to the packaged and processed food he was eating before, but he feels it’s worth it: “I’m investing in my health now versus having to spend the money on healthcare later. I’m investing in the quality of my life.”
He and his family now prioritize meals together. “We sit at the table together to eat. We cook together a lot of the time. It has strengthened our family bond,” he says.
He’s seen huge improvements in his health
In the first year after his mindset change, Henriques lost 160 pounds, and he’s maintained his weight since then. Between his weight loss and his diet changes, he no longer has gastrointestinal issues. His asthma has mostly cleared up, his allergies are much better and most of his joint pain is gone. He still has herniated discs, but strengthening his core has helped protect his spine.
At one point, a friend who is a gastroenterologist suggested that Henriques might want weight-loss surgery. But after four months of focusing on his health, he had lost 60 pounds, and he no longer qualified for the procedure — they told him if he wanted to have it, he would need to gain some weight: “I walked out of that office and never went back. That was all the motivation I needed to keep going.”
And now? “I feel better at 44 than I did when I was 24,” he says.
His health changes led to a new career
With his focus on rowing, Henriques caught the attention of the team at Row House in Monroe, Conn. They invited him to audition as a coach, and he got approved and started coaching in the mornings before work. He says, “I got even stronger as a rower, and I had the potential to help other people who might be going through something I’ve been through. What’s better than that?”
He feels that his health struggles make him a better coach. “I can relate to people who have them, and I can be more strict on form because I know being out of alignment the tiniest bit can aggravate some injuries,” he says.
When he coaches, he shares stories about his life and his struggles. “Somebody else in that room might be going through something similar. They can relate. I really like to build those connections,” he says.
When the general manager position at Row House opened up, he decided to make a career change: “It was a little bit scary, but it was one of the best decisions I ever made.”
Looking back, he appreciates how an innocent comment from his son put him on a new path. “That moment is what changed not just my health and fitness, but the whole trajectory of my life,” he says. “And my three kids look at me in a whole different light. Now I’m doing this parenting thing right.”
Fitness
Pickle juice and group bonding: The health and fitness secrets of the Euro’s top teams
Sitting in front of the television watching the Euros all summer might be fun, but it’s not particularly healthy. By the time the football tournament reaches its final stages, some of us have been almost completely sedentary for almost a month, refuelling on a diet of heavily salted snacks and carbonated drinks. But, if you pay close attention, you might actually be able to improve your health and fitness while bingeing on non-stop football matches this summer.
The Euros is basically a gathering of the world’s most finely tuned, expensively developed young athletes. “There was a time when football lagged behind other sports in terms of sports science,” says James Witts, author of Training Secrets Of The World’s Greatest Footballers: How Science Is Changing The Modern Game.
“But nowadays, the sheer amount of money involved in the game means that elite football is at the very forefront of athletic conditioning. It’s about basic accountability: if you’re paying a player £300,000 a week, then you’d better make sure they are keeping in the best shape possible.”
For this reason, the latest trends in fitness, diet, recovery and sports psychology are all being driven by the Beautiful Game. Here’s what normal people with busy lives can learn from the training practices of Euro 24’s eight quarter-finalists.
Drink pickle juice like England
“Every team at the tournament will focus on muscle recovery because the break between matches is so short,” says Nicolas Dyon, a football fitness coach who has worked with elite clubs in France and Switzerland. “Combating cramps in games requires proper hydration.”
When Kieran Trippier, England’s left back, suffered cramps in the opening match against Serbia, he was seen drinking a small sachet of ‘pickle juice’ at the side of the pitch. The unpleasant-sounding drink has been found in studies to reduce cramp 40 per cent faster than drinking plain water. Not only does it help replace lost salts during exercise due to its sodium potassium and vinegar content, it is also thought to help trigger a reflex in the mouth which sends signals to the brain to stop muscles from cramping.
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