A few years back I was falling out of love with exercise. I was tired of being told I’d earned my dinner, and fed up with hearing that with no pain, there was no gain.
I was all set to hang up my gym towel for good, when I booked into a spin class hosted by Ashley Newburn, Ride Instructor at Walthamstow studio East of Eden. Far from yelling at us to pedal faster and harder, she encouraged us to do what felt right for us, to go at our own pace and appreciate our beautiful bodies for carrying us through the class.
“I have tried to create the kind of movement space I wish I’d had access to when I was younger,” Ashley says of her sessions. “I truly believe that supportive movement spaces can be life-changing. If I’d had access to radical anti-diet classes as a teen/young adult my relationship with my body could have been completely different.
Ashley Newburn helped me fall back in love with fitness
“I’ve had countless riders tell me how their relationship with movement has completely changed through coming to my classes and that has become my ‘why’ when it comes to the importance of creating a space where riders can feel safe and supported.”
After my first class with Ashley, I floated out, already planning when I could next join her on a bike. The joy I felt in her class reminded me of the feeling of childhood hobbies before exercise became a means to making my body smaller, which took all the fun out of it.
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Ashley got me thinking of how in adulthood, exercise is often seen as a chore rather than a pleasure. This is a feeling many of us can relate to, with new stats from Asics showing that adults have lost touch with moving for how it feels, instead becoming obsessed with exercising to change how we look, with 63% of adults admitting the main reason they exercise is for physical gain.
This is a far cry from childhood, when we hopped, skipped and jumped our way through the day, with 77% of children asked saying the key reason they exercise is for fun. “We never ask kids to exercise,” says psychologist Dr. Linda Papadopoulos. “They’re just happy to do it because it’s never about the weight they need to lose.
“As adults, working out becomes a chore and that is a barrier to enjoying exercise,” she continues.
Ashley is working hard to help us reframe exercise as a joy and a privilege, explaining: “I discovered that it is possible for movement to be about loving our bodies, not hating them.
READ: This empowering workout reframed my attitude to exercise
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“I only want to do things that made me feel good in my body, and only move in ways that I enjoy and that led me to focus almost exclusively on spin. There are certain classes and movements (I’m looking at you, burpees) that I absolutely hate, they feel awful in my body, and I can now see are not compulsory or required for me to move my body.”
See inside Ashley’s classes
Falling back in love with movement isn’t an overnight thing, Ashley explains: “It’s taken me a long time to get to a place where movement is about feeling and not aesthetics and I feel it’s important to emphasise this; it’s absolutely not something that happened overnight.
“It’s relentless and hard work to resist the fatphobia and body shame which bombard us from all angles all day, every day. Choosing to move my body with no agenda other than to feel good is a radical act and when I have a difficult body image day, I try to remind myself of that.”
The spin studio at East of Eden where Ashley works her magic
How to find joy in exercise again
“I know joy can feel out of reach for many,” Ashley states. “Lots of folks may choose to focus on neutrality as a starting point. But I think it’s important to acknowledge that joy is possible.
1. Work out how a class makes you feel
” I’d encourage people to start by giving some thought to what classes/styles of movement they enjoy. Some helpful questions to start thinking about this might be:
-When I book into class do I feel excited?
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-How does the movement/speed/resistance feel in my body?
-Can I name any pleasant/pleasurable sensations in my body whilst it’s moving in this way?
RELATED: Why exercise can make you feel like yourself again – no mum guilt allowed
2. Stop tracking your workouts
“I would suggest taking a break from tracking workouts (or maybe even ditching the tracker altogether!) to really allow space to focus on feeling.
“Getting out of our heads and into our bodies takes presence and an ability to listen to, and act on, what our bodies have to tell us. Since ditching my tracker I have never looked back!”
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3. Read anti-diet books
“It can be helpful to seek out anti-diet books to read and accounts to follow on socials, whilst also unfollowing any accounts that make you feel bad about yourself or share problematic ‘fitspo’ content.
Some books I have found helpful are: The Body is not an Apology by Sonya Renee Taylor; The Good Body by Eve Ensler; Happy Fat by Sofie Hagen; Pleasure Activism by Adrienne Marie Brown; Hunger by Roxane Gay; and You Have the Right to Remain Fat by Virgie Tovar – but there are SO many and this is very much a non-exhaustive list. The Maintenance Phase podcast is also brilliant!
4. Change your mindset
Dr. Linda explains that the language we use around exercise can make a difference. “The words we use really matter,” she says. “Rather than saying ‘I have to work out,’ say, ‘I get to work out,’ and think about all the things you stand to gain from exercise, rather than what you might lose.”
Visit HELLO!’s Happiness Hub for inspiration on living a happier life
Aerobic exercise and resistance training help improve cognitive and executive functioning, with older populations seeing the biggest boost, according to a new meta-analysis
In the longevity game, health and wellness have evolved into more than just obtaining an ideal BMI; they’ve become tools to improve and extend mental acuity — and aerobic exercise and resistance training could be the keys to positive cognitive and executive functioning.
Aging is inevitable for all, but one systematic review and meta-analysis — described by its authors as a comprehensive “one-stop shop” — has offered new insights into exercise’s impact on cognitive function and provides a new perspective for longevity-seekers.
Exercise is commonly recommended to boost cognitive function, but researchers say few meta-analyses have truly evaluated the cognitive advantages associated with variables such as exercise frequency, intensity, duration, type, volume and progression (FITT-VP) in healthy populations.
In their review, published in Ageing Research Reviews, researchers used PubMed and Web of Science to gather 54 randomized controlled trials with 6,277 participants (aged 6 to 60) to examine each FITT-VP variable’s effects on healthy individuals’ cognitive function, including executive function, memory, attention and information processing.
The included 54 studies met the following criteria:
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The study was a randomized controlled trial with healthy participants to explore the effects of chronic exercise on cognitive function
The interventions included any type of exercise training with supervision
Control group participants received no intervention, usual care, health education, sham exercise training, or were on a waitlist for the study
Studies had to report at least one cognitive outcome, which included global cognition, executive function, memory, attention or information processing
The key takeaway? Aerobic exercise performed with moderate duration, frequency, intensity and overall length was associated with the greatest improvement in global cognition, the authors found.
When it comes to improving executive functioning, researchers suggest that resistance training is better than aerobic exercise, although both modalities offer strong benefits.
Mind-body exercise (in this case, yoga and tai chi) with moderate duration, frequency and overall length but high intensity also showed benefits to memory, although the authors caution that the results assessing attention and information processing should be interpreted cautiously due to the low number of included studies.
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Perhaps most interesting is the finding that older participants benefited the most from exercise interventions — a point complemented by recent research on the powers of daily, low-intensity physical activity.
“This study offers new insights on the dose-response relationship of chronic exercise and the use of FITT-VP exercise principles to improve cognitive abilities or prevent cognitive decline in the process of aging,” the authors concluded.
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The longevity space continues to soar, with many emerging solutions and products that proponents say can slow down the ticking clock of age or, at the very least, support health in the present. From mushroom-powered drinks and gummies to enhance focus to GLP-1 and other weight loss management solutions to assisted stretching, analysts are bullish on the wellness boom.
Courtney Rehfeldt
Courtney Rehfeldt has worked in the broadcasting media industry since 2007 and has freelanced since 2012. Her work has been featured in Age of Awareness, Times Beacon Record, The New York Times, and she has an upcoming piece in Slate. She studied yoga & meditation under Beryl Bender Birch at The Hard & The Soft Yoga Institute. She enjoys hiking, being outdoors, and is an avid reader. Courtney has a BA in Media & Communications studies.
In the ever-evolving world of fitness and health trends, few figures have captured as much attention and controversy as the Liver King. Known for his bold claims about primal living, intense workouts, and unconventional dietary practices, Liver King has amassed a significant following. However, recent scrutiny from exercise scientists, including Dr. Mike of Renaissance Periodization, sheds new light on the validity of these practices.
An Introduction to Liver King’s Controversy
Liver King, or Brian Johnson as he’s known off-screen, has built his brand on a narrative of returning to primal roots through rigorous physical training and a diet he claims mimics ancient practices. Central to his philosophy are “ancestral tenets” which he asserts are crucial for optimal health and fitness.
Dr. Mike, an exercise scientist with a background in sport and exercise science, as well as competitive bodybuilding and Brazilian Jiu-Jitsu, has taken a critical stance. In a recent analysis, Dr. Mike dismantles Liver King’s claims, questioning both their scientific basis and practical application.
Decoding Liver King’s Ancestral Diet and Training
Liver King advocates for a diet rich in organ meats, bone marrow, and other foods he deems essential for primal nutrition. His approach emphasizes consuming the entire animal, from “nose to tail,” which he believes provides a comprehensive spectrum of nutrients vital for health.
However, Dr. Mike highlights the inconsistencies and impracticalities of such a diet in modern contexts. He points out that while organ meats do offer nutritional benefits, there is no scientific evidence supporting the necessity of consuming them exclusively or in such large quantities. Most nutrition experts agree that a balanced diet incorporating a variety of food groups is more effective and sustainable for long-term health.
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Moreover, Liver King’s diet ignores modern advances in nutrition science. Contemporary dietary guidelines are based on extensive research, showing that a diet rich in fruits, vegetables, lean proteins, and whole grains promotes overall health and prevents chronic diseases. The hyper-focus on organ meats and other primal foods might also lead to nutritional imbalances and deficiencies if not carefully managed.
Red meat is rich with Iron
The Truth About Liver King’s Training Regimen
Liver King’s training regimen is equally contentious. He promotes intense physical activities like carrying heavy loads over long distances and exposure to extreme cold as ways to enhance strength and resilience. These methods, while invoking a sense of primal toughness, are critiqued by Dr. Mike for their potential risks and limited effectiveness compared to more conventional exercise approaches.
Dr. Mike advocates for evidence-based training methods that prioritize progressive overload, compound movements, and structured rest periods. He argues that these methods not only build strength more efficiently but also reduce the risk of injury associated with extreme training practices. Compound movements like squats, deadlifts, and bench presses are foundational in building muscle and strength because they engage multiple muscle groups simultaneously, promoting functional fitness.
Additionally, the extreme elements of Liver King’s regimen, such as carrying heavy loads over long distances, can lead to overuse injuries and chronic pain. Modern exercise science emphasizes the importance of a balanced workout routine that includes cardiovascular, strength, flexibility, and mobility training to ensure holistic fitness and prevent injuries.
Epigenetics and the Misuse of Scientific Terms
Liver King often references epigenetics to justify his dietary and training choices. However, Dr. Mike clarifies that while epigenetics is a legitimate field of study, Liver King’s application of the term is misleading. Epigenetics refers to the study of how gene expression can be influenced by environmental factors, but it does not validate extreme dietary or training regimes as claimed by Liver King.
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The misuse of scientific terms like epigenetics can be misleading for individuals seeking genuine health advice. It’s crucial to understand that while lifestyle factors such as diet and exercise can influence gene expression, these effects are complex and cannot be simplified into blanket statements endorsing extreme behaviors. Reputable health and fitness advice should be grounded in robust scientific evidence, considering the multifaceted nature of human biology.
Shielding and Other Dubious Health Practices
Liver King advocates for shielding against modern environmental “dangers” like Wi-Fi and synthetic clothing, claiming they disrupt natural biological rhythms. Dr. Mike dismisses these claims, citing scientific consensus that these technologies pose no significant health risks when used appropriately.
The idea of shielding oneself from everyday modern conveniences is based more on fear-mongering than scientific reality. Research has shown that everyday exposure to Wi-Fi and synthetic clothing has minimal to no adverse effects on human health. Instead of focusing on these unfounded concerns, individuals should prioritize well-established health practices such as regular physical activity, balanced nutrition, adequate sleep, and stress management.
The Reality Behind the Persona
Beyond the controversies, Liver King’s persona raises questions about authenticity and credibility. Dr. Mike asserts that while Liver King’s message may resonate with some seeking alternative health approaches, his methods lack scientific rigor and may pose risks to followers’ health.
Moreover, the revelations about Liver King’s use of performance-enhancing drugs (PEDs) further undermine his claims of achieving his physique through natural and ancestral means. This discrepancy highlights the importance of transparency and honesty in the health and fitness industry. Aspiring to unrealistic standards set by individuals who do not disclose their use of PEDs can lead to disappointment, disillusionment, and potentially harmful behaviors in those trying to emulate them.
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In conclusion, the Liver King phenomenon serves as a cautionary tale in the fitness and health industry. While his charisma and unconventional approach may attract attention, consumers are urged to critically evaluate the scientific basis of health and fitness claims.
Dr. Mike’s analysis underscores the importance of evidence-based practices supported by peer-reviewed research. As consumers navigate the landscape of fitness influencers and health trends, skepticism and informed decision-making are crucial.
For those genuinely interested in improving their health and fitness, Dr. Mike recommends seeking guidance from certified professionals and relying on established principles of exercise science and nutrition.
In the end, the Liver King saga reminds us that while the allure of ancestral lifestyles and extreme fitness practices may be compelling, health decisions should always be grounded in scientific evidence and reasoned analysis.
Watch Dr. Mike’s full analysis on YouTube for a deeper dive into the controversy surrounding Liver King’s diet and training claims.
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Pros and Cons of Following the Paleo Diet While Working Out
Eating for Wellbeing: Can a Diet Change Improve Your Health?
What Happens to Your Body if You Only Eat Meat for 30 Days?
A PT has shared her ultimate summer arm workout – and there’s not a dumbbell in sight.
If lugging weights around the gym for the sake of sculpted guns isn’t for you, then don’t sweat it – just five equipment free exercises are enough to tone up those biceps and triceps.
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Want sculpted arms this summer? Look no furtherCredit: Chloe Thomas
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PT Chloe Thomas revealed how to strengthen your arms in five moves, no equipment neededCredit: Chloe Thomas
And what’s more, you can do them from the comfort of your own home – or hotel room, if you’re jetting off for the holidays.
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Personal trainer and women’s health and mindset coach Chloe Thomas put together a circuit of five exercises guaranteed to have your arms burning.
The PT – who goes under the name Chloe Inspires Coaching – recommended you do the circuit two or three times a week for best results.
“Aim for three rounds, with 30 seconds rest between each exercise,” she said.
Read more on arm workouts
Chloe advised you take 90 seconds of rest between each circuit.
And if you’re feeling brave – and looking for an extra burn – why not attempt doing the circuit four times over?
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Your arms might feel sore afterwards – but they’ll certainly look fabulous.
Just make sure you warm up first to avoid injury, the PT said.
Chloe noted: “No exercise can spot reduce body fat; this is a myth and not possible.
“These exercises will increase strength and muscle mass.
PT reveals quick at-home Pilates workout to strengthen your core and blast your lower abs
“To reduce body fat you need to be eating in a caloric deficit and eating healthy, minimally processed foods.
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“If you want to build muscle in your arms or core you need to make sure you are eating adequate protein each day.”
Roll out your mat, make sure you have a chair nearby, and let’s get started.
1. Diamond press ups
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Start off kneeling as a beginner and then progress to plankingCredit: Chloe Thomas
Begin by kneeling on all fours with your hands under your chest, forming a diamond shape with your thumbs and index fingers.
Lower your body by bending your elbows, keeping them close to your sides – make sure you’re not flaring them out.
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Lower until your chest is just above the ground and then push back up to the starting position.
Aim to do 10-12 reps of this exercise.
Beginners should start this exercise kneeling, but you can progress to full body press ups once you’re feeling confident, with no knees on the floor.
Simply get into a plank position and do the same sequence of movements.
2. Plank to shoulder taps
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Start in plank and tap each shoulder while keeping your hips steadyCredit: Chloe Thomas
Begin in a plank position with your hands under your shoulders and your body in a straight line.
Lift your right hand and tap your left shoulder.
The aim is to try and avoid moving your hips, so keeping your core tight will help with this.
Put your right hand to the floor and do the same with your left hand tapping your right shoulder.
Repeat this 10 to 12 times on each side.
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3. Pike Push ups
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Start on your knees to make think exercise easier or pop your feet on a sofa chair to up the anteCredit: Chloe Thomas
If you think you’re going to get a nice stretch out of this downward dog, think again!
Assume the position, with your hips raised and your hands and feet on the ground.
Next, bend your elbows to lower your head towards the ground.
The 5 best exercises to zap belly fat fast
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Agonising sit ups aren’t the only way to blast belly fat.
London-based personal trainer Will Duru shared five exercises to get a trimmer tummy this summer.
1. Knee tucks
Lie on your back and place your hands in a V shape at the bottom of your spine for support.
Lift your legs off the ground and bend them in towards your chest, before extending them out in front of you.
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Do four sets of these, with 20 reps in each.
2. Plank side-to-side twist
Get into a plank position, resting on your forearms with your body in a straight line.
Twist from one side to the other, dipping your hips.
Do four sets of 20 reps.
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3. Mountain climbers
Start in a plank position, weight resting on your palms and making sure your bum isn’t sticking up.
Alternate bringing one knee into your chest and back out again.
You can do these slowly with control, or speed up to a ‘running’ pace.
Do four sets, 40 seconds each.
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4. Toe touches
Lie on your back and extend your legs at a 45 degree angle in front of you.
Extend your arms towards your toes and curl your torso off the floor, engaging your core to do this.
Repeat the movement 20 times. Do four sets in total.
5. Butterfly sit ups
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Lie on the floor, bend your knees and place the soles of your feet together so your legs are ‘butterflying’ out.
Stretch your arms above your head, resting them on the floor, or out in front of your chest.
Sit all the way up, bracing your core, and bring your hands as close to your feet as possible, before curling back into the floor.
Do four sets of 10.
Watch Will demonstrate how to do the exercises here.
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Lower until your head is just above the ground, before pushing back up to the starting position.
Aim to do between five and eight reps.
To make this easier start on your knees and move to your feet.
But if you’re finding it too easy, pop your feet onto a sofa or chair.
4. Chair Dips
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Grip the edge of a chair and slide yourself off it, lowering your bum towards the floorCredit: Chloe Thomas
Sit on the edge of a sturdy chair, with your hands gripping the edge next to your hips.
Slide yourself off the chair and lower your body by bending your elbows.
Lower until your elbows are at about 90 degrees, before pushing back up to the starting position.
Do 10-12 reps.
To make this harder, move your legs further away from the chair.
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5. One armed press ups
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Place on hand down next to you and extend the other one out sidewaysCredit: Chloe Thomas
Begin in a kneeling position with your knees just behind your hips.
Place one hand next to you on the mat and splay the other arm out, with your palm on the floor.
Lower until your chest is just above the ground. Push back up to the starting position.
Do five to eight reps and perform the exercise on the other arm.
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As this gets easier you can go to full plank position, not using your knees.
