Fitness
Influencer Holly Dolke in Two-Piece Workout Gear Shares “The Best Form of Exercise”
Holly Dolke, a fitness coach and influencer, is dedicated to helping others achieve their health and fitness goals. She regularly shares tips and workout routines with her followers on Instagram. In a recent post, Dolke highlighted the key to staying consistent with exercise: making it fun and enjoyable. “Seriously though, I always tell clients that the way to stay consistent is to make fitness fun and enjoyable,” she wrote. From mixing up workouts to focusing on mindset, Dolke emphasizes a balanced approach to wellness. Here’s a closer look at how she keeps fit and maintains a confident, positive mindset.
Dolke likes to do a variety of different things to keep herself in shape. In her Instagram post’s caption, she revealed that this is what helps her stay consistent with her workouts. “Who actually wants to stay consistent with a workout if they dread and hate it? So try different things, see what your body responds to and even switch it up!“
Dolke makes sure to work her shoulders. In this Instagram video, she is seen doing arm circles, arm to waist pull downs, and pull downs. Dolke captioned the post, “Yes these 3 moves are my go to and no equipment needed. I’ve noticed since adding these into my arm circuits, my shoulders have become more defined 💪 Want more like this? Sign up for my coaching that’s 1:1 with me and I’ll create you a whole plan! Link in bio.”
Dolke likes to practice yoga to keep herself in shape. She shared this video on Instagram of herself doing poses with her sister. Dolke captioned the post, “In moments of stress, I actually turn to movement. Currently I’m packing up my apartment… shocker, I’m moving again! So in the morning, I’m doing yoga with my sister. Stretching, relaxing and calming the F out 😂 before the chaos begins. I really feel moving is helping keep me in a relaxed state and focused on what needs to be done.”
Dolke makes sure to do ab workouts. One thing she likes to do are reverse crunches. She shared this video on Instagram of herself doing them. Dolke captioned it, “Reverse crunches can seem quite easy to be honest but they aren’t if done correctly. Before I had my babies, I used to actually just through my legs up and be done 😅When I learnt how to engage my core and pelvic floor better, then reverse crunches became more intense and harder but the results were great!”
Dolke is all about having self-confidence. She talked about this in the caption of this Instagram post. “The mind and body are connected. And to get results PHYSICALLY, we have to embrace and work the MIND. That’s why in my coaching I don’t just give you everything you need for workouts and nutrition, but I give you unconditional support, alongside powerful mindset tools that I’ve personally used along my journey to conquer body image struggles. Confidence and self love comes from within us and we have to learn how to get there. Sign up now in my bio for a free call, and we’ll see how we can work together and give not only the body transformation you want but the mind to go alongside it.”
Fitness
The ‘disgustingly small’ amount of exercise each day that slashes the risk of cancer: fitness expert
Exercising a “disgustingly small” amount per day can lower the risk of cancer, according to a fitness expert.
Nutritional scientist and professional bodybuilder Dr. Layne Norton claimed that “four minutes of vigorous activity a day” will greatly reduce an individual’s cancer risk.
“Exercise is one of the only things that you can do, independent of weight loss, that will improve all your health parameters,” Norton told host Dr. Rhonda Patrick on the FoundMyFitness podcast last week.
Citing a study published last year in JAMA Oncology, Norton said that researchers found that “vigorous physical activity” done “cumulative” throughout the day can lower the risk of cancer by 20%.
“I got in trouble because I called it a disgustingly small amount, but it really is,” the fitness expert shared.
He went on to reveal that the study found that exercising for “10 minutes” daily dropped the risk of cancer by 30%.
The study also found that just three short bursts of exercise per day can lead to a 40% reduced risk of cancer and cancer death and a 50% reduction in heart disease death.
“If you just go walk vigorously for 30 minutes in a day you’re killing it,” the nutritional scientist said.
While some may question the findings because it was a “cohort study,” Norton quickly pointed out that “randomized control trials” have found similar indications to exercise and cancer risk.
“We have randomized control trials looking at very short bursts of exercise, seeing improvements in glucose metabolism, blood lipids, inflammation, and then now the cognitive stuff too,” Norton shared.
The fitness guru also shared that short periods of exercise have been shown to improve mental health.
He explained that the “randomized control trial” found that men with “major depressive disorder or general anxiety disorder” who did two 25-minute sessions of resistance training a week for eight weeks saw “significantly improved symptoms.”
“The effect size for major depressive disorder was 1.7,” Norton said, citing a study released last year in Psychiatry Research.
“For those who aren’t familiar with effect sizes, .2 is a small effect size, 0.5 is modest, and 0.8. Anything above 0.8 is considered large, 1.7 is massive,” Norton said.
Selective serotonin reuptake inhibitors (SSRI) — a class of drugs that are commonly prescribed to treat depression — usually fall between 0.3 to 0.8, and “the best you see is about 0.8,” he shared.
The professional bodybuilder clarified he wasn’t suggesting people should stop taking their SSRIs instead of working out but to consider other additional options to add to treatment — like exercising.
“I’m not saying we should get rid of SSRIs and have everybody exercise because sometimes maybe someone needs an SSRI just to get out of bed and actually go exercise,” Norton said. “But if we’re looking at how powerful that lever is, that’s amazing.”
However, nutritional scientists understand that getting started with routine exercise can be challenging and suggest that listeners consider it like “brushing your teeth.”
“Do you feel motivated to brush your teeth? No, you do it because you know if you don’t brush your teeth, they’re going to go to crap,” Norton said. “The same thing happens with your body if you don’t exercise.”
According to Johns Hopkins cardiologist Dr. Seth Martin, the average resting heart rate is between 60 and 100 beats per minute (BPM).
The “sweet spot” for exercise depends on a person’s age, and the target heart rate is “usually between 50 percent and 85 percent” of their maximum safe heart rate.
For a 50-year-old, it’s crucial to calculate the maximum heart rate, which can be obtained by subtracting the age from 220. In this case, it’s 170 BPM, Martin shared.
If someone aims for a 50% exertion level, their target should be 50% of that maximum, 85 BPM.
However, if a person wants to push themself to 85% of the maximum, their target should be 145 BPM.
The target heart rate that a 50-year-old should aim for during exercise is 85 to 145 BPM.
Martin noted that it’s important not to “get overly fixated on numbers” and instead just strive to exercise regularly.
Our Experts
Giselle Castro-Sloboda Fitness and Nutrition Writer
I’m a Fitness & Nutrition writer for CNET who enjoys reviewing the latest fitness gadgets, testing out activewear and sneakers, as well as debunking wellness myths. On my spare time I enjoy cooking new recipes, going for a scenic run, hitting the weight room, or binge-watching many TV shows at once. I am a former personal trainer and still enjoy learning and brushing up on my training knowledge from time to time. I’ve had my wellness and lifestyle content published in various online publications such as: Women’s Health, Shape, Healthline, Popsugar and more.
Expertise Fitness and Wellness
Anna Gragert Wellness Editor II
Anna Gragert (she/her/hers) was previously the lifestyle editor at HelloGiggles, deputy editor at So Yummy and senior lifestyle editor at Hunker. Over the past 10+ years, Anna has also written for the L.A. Times, Elle, Bust Magazine, Dazed, Apartment Therapy, Well+Good and more, focusing on all things lifestyle, health and wellness.
Expertise Mental health, Personal care, Nutrition, Sleep
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Everyone’s back at work, but a bunch of Labor Day deals are still hanging on in there. Many popular wellness and fitness products, from sunscreens to workout gear and vitamins, are on sale, so it’s the perfect opportunity to treat yourself. Even as summer ends and temperatures drop, you’ll want to maintain your health routine, and these discounted items can help you do so while the seasons change. Now is a great time to ask yourself: What will my fitness and self-care routine look like this fall?
If you’re looking for Labor Day deals on products besides wellness and fitness, don’t miss out on our other deals before they sell out.
Merach has exercise bikes and rowers for sale until Sept. 29 through Amazon. If you’re not looking to spend over $500 on a piece of exercise equipment, then you’ll want to take advantage of this sale. Merach’s R14 Wood Rower is marked down to $400, plus an additional $90 off and the Q1S Rower is on sale for $300 with an additional $110 coupon. If an exercise bike is more of your speed, the S26 Exercise Bike is on sale for $200 with $40 off, so it fits just about any budget.
Grab a new pair of running shoes this Labor Day with the Brooks Adrenaline GTS 22. Brooks is a reputable running shoe brand, and CNET has named it as the best walking shoe for those with plantar fascitis in the past. The Brooks Adrenaline GTS 22 are road running shoes that are supportive, cushioned and ideal if you overpronate. These can also be used if your job requires you to be on your feet all day and you want to make sure you’re comfortable during your workday.
Allbirds is currently offering 30% off all its shoes sitewide. The brand is known for its comfortable yet sustainable footwear. CNET named Allbirds Tree Runners as one of the best walking shoes for women. Some of the qualities we love about Allbirds are how light the shoes are and how convenient they are for everyday wear. These shoes are also machine washable, which is always a plus.
Taking care of your scalp and hair has been made easier with Divi products. The clean hair care line is offering 20% off its products this Labor Day with the code LDW20. Shop some of their best sellers like the Divi scalp serum or volumizing shampoo and conditioner if you’re looking to give your hair some TLC.
If you want to step up your home gym with a rowing machine, you’ll want to check out the Hydrow Wave or Hydro Pro. For Labor Day, Hydrow is taking over $600 off the two models. Hydrow created a rowing machine with a smooth stride that uses electromagnetic drag technology to mimic the outdoor rowing experience. Both of these Hydrow models topped CNET’s best rowing machines list, so you know they are worth the investment. These are solid options to choose from with the Hydrow Wave being ideal if you have limited space.
Meal prep just got a whole lot easier with Purple Carrot. If you’re plant-based but have a hard time whipping up meals in the kitchen, a Purple Carrot subscription takes the guesswork out for you. Right now for Labor Day deals, Purple Carrot is taking $100 off four boxes with the code FUELUP100. You’ll have plenty of option to pick from for breakfast, lunch and dinner.
If you’re a pickleball or tennis enthusiast, you won’t want to miss Diadem’s Labor Day sale. Right now, you can score up to 50% in discounts off its entire catalog, which includes paddles, rackets, shoes, apparel, accessories and more. Whether you are a new or experienced player needs, Diadem surely has everything you need to put your best paddle forward.
When I was four months postpartum, I started losing my hair, something that commonly happens to new mothers. Taking Nutrafol supplements slowed the hair loss and improved my hair texture and its growth. You don’t have to be postpartum to enjoy the benefits of Nutrafol’s supplements as the brand has plenty of different options for hair loss. Men can even take advantage of Nutrafol’s supplements.
Supergoop is well known for its sunscreen products. In fact, CNET named it the best facial sunscreen for all skin types. For Labor Day weekend, Supergoop is taking 20% off all of its products, including free shipping. You can get items for yourself and the whole family while supplies last.
The runner in your life will love the Garmin 265S Running Smartwatch, which is now $100 off on Amazon. This smartwatch functions as a sleep coach, Pulse Ox sensors and a heart rate monitor and offers race adaptive training plans as well as daily suggested workouts. The Garmin 265s battery life also lasts for up to 15 days in smartwatch mode.
If you’re looking for a trusty water bottle, Hydro Flask has its water bottles on sale during Labor Day deals on Amazon. Take 25% off the 24-ounce bottles, which brings the price down to $30. Users enjoy this bottle because it keeps water cold for up to 24 hours, has an easy-to-use straw, is leakproof and fits just about any cup holder. You can also choose from a variety of colors so you can stock up to have a bottle at home, in the car, at work and for the gym.
The Gym People is one of Amazon’s top-selling workout leggings that are affordable. For Labor Day, Gym People leggings are on sale for over 20% off. There are a variety of patterns and colors to choose from and they’re all under $25.
If you’re just starting out lifting weights, it helps to have a few sets of weights at home. The Amazon Basics neoprene dumbbell hand weights are on sale for $30. The set comes with a stand and three sets of 2-, 3- and 5-pound weights. These fit perfectly under a desk or in a small space and don’t take up a lot of room.
One of my favorite workout tools to have on hand is TRX suspension straps because they’re suitable for beginners and advanced users alike. The TRX Go Straps are now on sale for $114, $25 off the original price. These straps are suitable to use at home, hang up at the gym, at the park or while you’re on the go.
If you have the space to fit a cable machine, a workout bench and other stations in your home gym, you can get Titan Fitness equipment for up to 40% off this Labor Day. You can get a leg press hack squat machine, now over $200 off, or a safety squat Olympic bar for $100 off.
Recovery is important when it comes to your wellness routine. Chirp is well known for its Chirp wheels that come in four different sizes (4, 6, 10 and 12 inches). They’re intended to massage and help stretch out your back and shoulders, with the 4-inch wheel meant to massage the neck comfortably as well. This Labor Day, all Chirp products, with the exception of the Chirp RPM Mini, are on sale for 15% off until Sept. 9. If you sit at a desk all day long and your back is looking for some relief, the Chirp may be a good option.
NordicTrack is offering up to $700 off its fitness equipment, including treadmills, studio bikes, ellipticals and rowers. If you’re not sure which to pick from, CNET named the NordicTrack Commercial 2450 the best overall treadmill, and it’s currently $2,499, $500 off during its current sale. Other items that are discounted for Labor Day are the S22i Studio Bike and its latest RW900 and RW600 rowers.
If you’ve been eyeing an exercise bike that isn’t a Peloton, but still a trusted brand, then you’ll want to consider a Schwinn bike. For Labor Day, Schwinn is offering up to $200 off its exercise bikes, plus free shipping. Schwinn exercise bikes that are part of the sale include the IC4 Bike, 130 Upright Bike, 190 Upright Bike, 230 Recumbent Bike and 290 Recumbent Bike. The majority of these bikes are $50 off with the exception of the IC4 Bike, which is $200 off.
Therabody kicked off its Labor Day sale early and is offering discounts on its popular massage guns, the TheraFace Pro and other recovery items until Sept. 7. Standout deals you won’t want to miss out on include CNET massage gun favorite, the Theragun Elite (now $299), which is perfect for beginners or advanced massage gun users. It also includes a free charging stand with your purchase. Another item you’ll enjoy if you want muscle relief on the go is the Theragun Mini 2, now $149.
Most BowFlex equipment is on sale for Labor Day weekend for up to $300 off, plus free shipping. Some popular items that are discounted include the BowFlex Treadmill 22, marked down to $2,499 from $2,799; the Max Total 16, one of the CNET’s favorite ellipticals, now $2,199; and the BowFlex SelectTech 1090 Adjustable Dumbbells, marked down to $599. CNET’s favorite budget exercise bike, the BowFlex C6 Bike, is also on sale for $799. Plus, there are deals on BowFlex home gyms and benches if you’re looking to add pieces to your home gym.
From now until Sept. 8, Ritual’s scientifically backed wellness essentials are on sale for up to 40% off. For instance, its Stress Relief supplement made using BioSeries technology is now down to $32 from $54. You can also get the Ritual essential multivitamin for women 18-plus — which was named the best multivitamin overall for women by CNET — as part of an Essential, Gut & Skin Trio bundle for $85 instead of $141. The bundle also includes the three-in-one pre-, pro- and postbiotic to support a balanced gut microbiome as well as Ritual’s clinically studied wrinkle support.
Known for its infrared, pulsed electromagnetic field and red light devices, HigherDose is having a 20% off sitewide sale this Labor Day. Simply use the code LDW20 at checkout. If you’ve been looking to give red light therapy a try, the red light face mask is now $280, down from $349. Or try the infrared sauna blanket for $559, which is a discount of $140.
In honor of Labor Day, online fitness platform Pvolve (Jennifer Aniston’s favorite low-impact fitness method) is offering 10% off all bundles with the code LIFEMADEBETTER. Instead of paying $200, you can now get Pvolve’s Signature Bundle for $180. This includes a P.ball, P.band, precision mat and a free month of the brand’s monthly membership (which will be $15 thereafter). With the membership, you get access to a live virtual studio and on-demand classes.
If you’ve been looking to upgrade your bathroom experience with a bidet, now is the time, thanks to Tushy’s Labor Day sale featuring bidets and bundles up to 40% off until Sept. 6. Now just $97 down from $139, you can get the Tushy Classic 3.0 bidet attachment, which fits 95% of toilets and takes less than 10 minutes to install. If you’re more interested in a bundle, get the warm water bidet called the Tushy Spa 3.0 and Ottoman for $46 off at $163.
If you’re a fan of Vacation’s sunscreen products, we have good news: the brand is having a 20% off Labor Day sale on products such as the Classic Whip SPF 30 for $18, Shake Shake SPF 50 face sunscreen for $23 and cooling After Sun Gel for $10. Although summer is coming to a close, you will still need to wear sunscreen during the fall and winter, so now’s a great time to stock up.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
Medical and Mental Health
GAINESVILLE, Fla. (WCJB) – The Gators are back in the swamp, and some are disappointed with their performance from over the weekend.
TV20′s Kristin Chase teamed up Gainesville Health and Fitness trainer Darius for some football-inspired drills to help them get ready for next weekend in Your Fitness.
RELATED: Gainesville Health and Fitness: Exercises to improve posture
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