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Eat This, Not That!

40 Ways to Stay Healthy After 40, Say Experts

Given how sick Americans seem, you might think disease is waiting for you on every doorknob, urinal, handshake and hamburger—one of life’s inevitabilities. But in actuality, many diseases can be prevented. Past data has shown up to 40 percent of the 900,000 deaths in America every year didn’t even need to happen.While you can’t control everything, some of the most common culprits behind these health issues—including heart disease, cancer, chronic lower respiratory diseases, and stroke—can be halted simply by making some positive changes in your life.To ensure you stay healthy for years to come, take some advice from the health experts who know best. From doctors to registered dietitians, these are the best ways to fight off disease. Read on—and to ensure your health and the health of others, don’t miss these 19 Ways You’re Ruining Your Body, Say Health Experts. 1 Get Preventative Tests Done Getting additional tests done while you’re at the doctor isn’t the most fun thing in the world. What it is, though, is life-saving.”Get preventative tests, as well as tests that show you what imbalances you may have internally that you may not even know about. These tests show information that traditional medical lab draws do not, like nutrient balance, metabolism rate, detailed hormonal pathways, gastrointestinal status for proper gut health, and heavy metal toxicity,” says Maggie Berghoff, FNP-C, a family nurse practitioner. “When you know this information, you can heal and rewire the body to perform at optimal function, preventing any disease or nagging symptoms. These tests are specialty functional medicine tests and include blood draws or at-home collections of stool, saliva, or hair. You can reach out to a functional medicine practitioner to have them ordered and interpreted.” 2 Start taking probiotics There’s no better time than now to add probiotics into your life. The “good” bacteria—which you can get from fermented foods like kimchi, yogurt, kombucha, and sauerkraut or supplements—give your gut health a boost, better helping you digest food. The Cleveland Clinic says they can also help prevent or treat certain diseases, including inflammatory bowel diseases, like Crohn’s. 3 Challenge Your Mind When you were younger, you challenged your mind every day. As an adult, when’s the last time you did something that really got your brain working? According to Harvard Medical School, there’s some evidence that doing cognitively stimulating activities can help prevent Alzheimer’s disease. So grab that crossword puzzle or a new book on a subject you’ve always been curious about. It will do your mind good. 4 Know Your Numbers If you can’t remember the last time you got your blood pressure, BMI, or cholesterol checked, it’s time to head to the doctor and fix that.”We often see disease as complicated, but simply put, you will prevent 80% of all illnesses by adhering to three goals: Have a blood pressure under 130, have a BMI of 25 or less, and keep your cholesterol under 200,” says Steven Lamm, MD, clinical professor of medicine and director of the Tisch Center for Men’s Health at NYU Langone Health. “These three base parameters will lead to a healthier overall lifestyle for anyone.” 5 Develop Your Support System Having people around you for love and support does more than make you feel great in the moment. It’s also incredibly important for your health and well-being down the line. “Having a good work-life balance and a good support system is one way to increase your chances of staying healthy after 40,” says Navya Mysore, MD, primary care at One Medical in New York City. “Spend more time with loved ones, like family and friends.” When you have all those positive people around you to go to, you’ll better cope with stress and keep your mood lifted. 6 Round Out Your Diet What your put in your body can greatly affect your ability to fight off disease. By making sure your diet is healthy and well-rounded, you’ll be setting yourself up for a long, happy life.”Our Western diet, containing a high percentage of processed foods, can unbeknownst to people cause a pro-inflammatory environment in their bodies. Diets that are high in sugars and fats and low in fruits and vegetables can increase inflammation in the body and place one at risk for the development of cardiovascular disease, diabetes mellitus, and even cancers,” says Adam Kreitenberg, MD, board-certified rheumatologist with 1MD. “Focus on diets that are high in fruits and vegetables, nuts, berries, and fatty fish like salmon, which contains high levels of omega-3 fatty acids. Foods to avoid are sugary soft drinks, red meat, white flour, and fried or fatty foods.” 7 Don’t Park So Close We get it—it’s really tempting to park in that spot right in front of the grocery store. But by simply parking further away—and rethinking some of your other habits, too!—you’ll set yourself up for a healthier future.”Any form of increased activity is beneficial. Even parking at the end of the parking lot and walking to the store, mall, or whatever destination helps,” says Michael Fenster, MD, board-certified cardiologist with 1MD. “A little each day really adds up. Recent research suggests as little as 10 minutes a day of activity can yield substantial benefits.” 8 Tune into Turmeric You know that bright yellow powder sitting on your spice rack? You might want to start incorporating it into more of your meals. Turmeric has been used for centuries for its natural anti-inflammatory properties, and the Mayo Clinic says it could have a positive effect on many different diseases, including inflammatory bowel disease, type 2 diabetes, and cancer. If you start keeping your inflammation at bay now, you’ll stay healthier in the future. 9 Pump Iron Weight-lifting is still primarily thought of as a man’s thing. Luckily, that stereotype is changing, and that’s a good thing: According to cardiologist Barbara Roberts, MD, it’s not only great for men, but also one of the best things women can do to stay healthy as they age.”After the age of 40, the average woman loses about a half an inch of height per decade due mainly to osteoporosis. After age 70, height loss is even more rapid. That’s why it’s important for women to start weight lifting by age 40,” she says. “Weight training has been shown to increase bone density by putting stress on bones. A recent study published in the Journal of Sports Medicine and Physical Fitness showed that even light weights—about 20% of the maximum they could lift—were effective in increasing bone density in women, as long as they did at least 100 repetitions of the exercise in one hour.” 10 Keep the Weight Off Have your pants been fitting a little tighter lately? Take that as a sign to start putting a better focus on your health.”A massive study of the impact of health habits on life expectancy, which included over 120,000 participants, 34 years of data for women, and 28 years of data for men—showed us how important our diet, physical activity, body weight, smoking, and alcohol consumption can be,” says Monique Tello, MD, MPH, internal medicine physician at Massachusetts General Hospital, instructor at Harvard Medical School, and author of Healthy Habits for Your Heart. “Healthy body weight, as defined as a normal body mass index (BMI), is between 18.5 and 24.9.” 11 Triple Your Veggies You’ve been told to eat your veggies since you were a kid, and now it’s really time to listen to that life-saving advice.”Veggies and fruit are loaded with antioxidants that fight off free radicals in our bodies that contribute to diseases and illnesses. Doubling, or even tripling, up on your veggie intake will seriously help up your longevity, as well as boost your energy and mental cognition,” says Brigitte Zeitlin, RD, owner of BZ Nutrition in NYC. “Fruit and vegetables are also high in fiber, which will help to lower cholesterol, improve gut health, maintain a healthy weight, prevent diabetes, and fight inflammation. Aim to have 1 cup of berries at breakfast with oatmeal or plain Greek yogurt, a salad at lunch loaded with a variety of colorful veggies, and a vegetable stir-fry for dinner.” 12 Ditch the Processed Junk Instead of loading up on processed junk, clean out your pantry and fill your fridge with produce. “By eating a diet that’s focused on vegetables, healthy sources of protein, and whole grains rather than processed sugars, you can prevent many health problems,” says Nate Favini, MD, chief medical lead at Forward. That includes heart disease, diabetes, and different types of cancer. 13 Eliminate Inflammation For many people, anti-inflammatory health coach Jenny Carr, author of Peace of Cake: The Secret to an Anti-Inflammatory Diet, says experiencing an increase in fatigue, hormonal imbalance, weight gain, brain fog, or subtle digestive disorders, among other symptoms, are due to one culprit: the build-up of inflammation in your body. Unfortunately, not addressing these issues could lead to something worse down the line. Chronic inflammation has been linked to many life-threatening problems.”Over time these subtle low-lying symptoms can turn into major life-altering illnesses, such as cancer, diabetes, heart disease, dementia, and more,” Carr says. “The key to living disease free after 40, or any age for that matter, is to melt away the inflammation. By doing so, you can begin to reverse symptoms in your body that impact you from living day to day life of your dreams.” Heal your gut, prevent disease, and slow aging with a book like The 14-Day Anti-Inflammatory Diet. 14 Spark Joy Sure, eating a healthy diet is important in fighting off disease. One thing most people don’t realize is just as important, though, is reducing the things that don’t bring you joy and instead focusing on your happiness.”Find ways to reduce stress in life. Delete the things that cause tension and stress and increase those things that bring happiness,” says Brian Greenberg, MD, board-certified allergist/immunologist with 1MD. “Spend as much time as possible doing the things you love and being with the people you love. Keep your big dreams alive and pursue them with vigor. Stay vital and useful.” 15 Limit Refined Carbs As delicious as white flour, white bread, pastries, and white pasta are, it’s time to cut down on refined carbs once and for all. “It’s increasingly clear that refined carbs and sugars drive many chronic diseases. They cause us to gain weight, which leads to elevations in blood pressure, diabetes, and heart disease,” Dr. Favini says. When you replace the refined junk with vegetables, fruit, and other wholesome options, you’ll feel better and be healthier. 16 Savor The Right Oils Cooking with oil is a given. How can you not when it makes everything taste better? When you do use it, just make sure you’re choosing the right kind. While trans fats and oils high in saturated fat like coconut, palm kernel, and cottonseed oil are no-gos, the Cleveland Clinic says using plant-based oils that contain monounsaturated and polyunsaturated fats in moderation—like extra-virgin olive oil, avocado oil, flaxseed oil, and walnut oil—can help reduce heart disease. 17 Appreciate Food How often do you eat a meal without watching your favorite TV show? The next time you make yourself dinner, ditch the couch and remote and instead sit at the table. It’s a small change, but it can make a big difference in your well-being.”More and more we’re learning that how we eat affects our health—not just what we eat,” Dr. Fenster says. “Another recent study demonstrated that people perceive food as tasting better—and lower their inflammatory markers—when they take a moment to appreciate their food with whatever means or ritual they prefer.” 18 Sleep Enough Most of the times, the things you need to do to prevent disease involve a lot of work. But sleeping does wonders for your body and it hardly requires any effort at all.”Sleep affects our health in so many ways,” Zeitlin says. “There are two main ways it helps fight diseases. First, it’s how our body naturally combats stress and anxiety by reducing our levels of cortisol (the stress hormone), which contributes to inflammation. Second, getting enough sleep helps you maintain a healthy weight. People who are overweight or obese have added stress on their bodies, which puts them at greater risk for heart disease and diabetes. Aim to get at least 7 hours of sleep a night to help boost your long-term health.”RELATED: 9 Everyday Habits That Might Lead to Dementia, Say Experts 19 Manage Your Wellness One thing to keep in mind is that it’s easier to take the steps to stay healthy and disease-free now than it is trying to get better once you’re already sick. To stay feeling your best, Dr. Lamm says to prioritize your well-being sooner than later.”Wellness is not the absence of illness. You should be actively managing your wellness, not just reacting to illness,” he says. “The keys to wellness are sleep, stress management, exercise, and nutrition. By managing these, you’ll achieve the base parameters of health.” 20 Don’t Slack on Oral Hygiene Your teeth don’t seem like they would have a lot to do with your overall health, but they do. According to Harvard Medical School, those with gum disease have two to three times the risk of having heart issues, whether that’s a heart attack, stroke, or another life-threatening event. The thought is that gum disease increases inflammation in the body, leading to other health problems. Even though more research still needs to be done, it’s only going to benefit you in the long run to brush and floss every day. 21 Rethink Exercise While it’s important to get in the recommended amount of exercise each week, Dr. Kreitenberg says that doesn’t always have to involve going to the gym. Your 150 minutes of moderate-intensity exercise can also be things you wouldn’t typically think of as exercise.”An active lifestyle is crucial in maintaining proper health and wellbeing,” he says. “Examples of moderate intensity exercise include light biking, gardening, and brisk walking. Even light aerobic activity—such as casual walking—is better than a sedentary lifestyle. Physical exercise is important to maintain not only cardiovascular health, but also joint health. It’s important, however, to increase the intensity of your exercise over time to avoid injury.” 22 Pour a Glass of Red Wine This is certainly a doctor-approved recommendation to cheers to. If you don’t currently drink alcohol, Fenster says not to start now for health reasons. “But if you currently imbibe, 1 to 2 glasses per day appears to confer a wide range of health benefits,” he notes. The antioxidants in red wine could even help prevent coronary artery disease.RELATED: The #1 Reason You Could Get Cancer, According to Science 23 Flush Your System Water isn’t just important for fueling your body and helping you stay energized throughout your day. It’s also key to eliminating inflammation that can cause multiple different health issues.”Eliminating inflammation may sound like a simple solution, but knowing what steps to take in order to help your cells regenerate as you grow young instead of old—one of the benefits of anti-inflammatory living—can be confusing,” Carr says. “Start with water. Drink loads of it—up to a gallon per day for adults—as the fastest method to push inflammation from your body.” 24 Drink in Moderation A glass of wine here and there is one thing. But if you find yourself getting buzzed on the regular, it’s time to put down the booze and reach for a glass of water instead.”Stick to a moderate intake of alcohol, which—in past research—was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men,” Dr. Tello says. Generally, one drink contains about 14 grams of pure alcohol. That’s 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.”RELATED: This Supplement Can Raise Your Heart Attack Risk, Experts Say 25 Actually Reduce Your Stress Stress comes from all different sources, and none of it’s good on your body. By taking a little extra time every day to focus on fighting it off, you’ll notice a change in the way you feel. Especially since letting it build up has been linked to everything from heart disease and cancer to depression and anxiety.”Individuals that are able to manage their stress tend to be happier and healthier,” Kreitenberg says. “Stress not only affects one’s mood, but also can have profound health ramifications. Stress can lead to poor sleep, weight gain, heart disease and an impaired immune system. Steps one can take to reduce and better manage their stress includes: eating right, regular exercise, meditation, proper sleep and maintaining a positive outlook on life. 26 Talk to Humans With technology, these days you probably talk to your friends through text or messaging more than you actually do in person. Make it your goal to start being a little more extroverted and taking those conversations into real life.”Talk to people,” Fenster says. “The Harvard Happiness study confirms that the single most important variable in determining the length of our lives and the quality of our health is the quality of our relationships with each other. A lot of Instagram likes is no substitute for a real human relationship. A loving relationship remains the best health investment.” 27 Unstick Yourself From Sugar Sugar isn’t always the enemy: fruit has plenty of it, but it’s a wholesome source. The white stuff you buy on store shelves, on the other hand, isn’t in the slightest.”Eating too much sugar has been linked to almost every disease that your diet can play a role in, so keeping it in check is crucial for healthy living,” Zeitlin says. “Be mindful of how frequently you are indulging in those cookies, donuts, cupcakes, muffins, and other baked goods, plus the pastas, bagels, cold cereals, and candy. And ditch those sneaky sugars like juices, sodas, bottled dressings, and fat-free foods that are high in sugar to make up for the flavor.” 28 Go Cuckoo for Cacao There’s no reason to pass up eating chocolate as dessert. You just need to choose the right kind. If you ditch sugar-packed milk chocolate and instead go for dark chocolate with at least 70 percent cacao, you’ll get some heart-helping antioxidants in every bite. An 11-year-long study of nearly 21,000 people published in the journal Heart found those who ate the most dark chocolate had lower rates of dying from cardiovascular disease than those who didn’t eat it at all.RELATED: I’m A Doctor And Warn You Never Take This Supplement 29 Mix and Match If you’re not currently hitting up the gym or an exercise class on a regular basis, start adding some sessions into your schedule. And don’t be afraid to switch things up. According to Favini, getting a mix of aerobic exercise, high-intensity interval training, and anaerobic exercise is a great way to fight off disease.”Getting your exercise makes a huge difference. Regular exercise in your 40s continues to have benefits into your golden years, even if you aren’t still exercising when you hit 70,” he says. “Try to get 150 minutes per week of aerobic exercise or high-intensity interval training and spend at least one day’s effort on something that improves your strength, balance and flexibility, like yoga or Pilates.” 30 Eat Mostly Plants If you’re struggling with eating healthy, there’s one main thing to keep in mind: Stick to mostly plants and you’ll be just fine.”Research shows that a diet high in fruits and vegetables, whole grains, and healthy protein and low in refined grains, added sugars, and red and processed meats is associated with a lower risk of both heart disease and cancer,” Tello says. “The American Cancer Society’s nutrition guidelines for cancer prevention and the American Heart Association’s nutrition guidelines for heart disease prevention are essentially the same. Eat mostly plants (meaning fruits and vegetables), aim for plant proteins (like beans, lentils, nuts, and seeds), and eat whole grains (like brown rice, quinoa, and corn) instead of refined grains.”RELATED: The #1 Cause of Obesity, According to Science 31 Stop Smoking Already!!! If there’s one way to stay disease-free that every expert ever will agree on, it’s to avoid smoking. And if you already do smoke, quit immediately. No nicotine rush is worth risking your life for.”Individuals that smoke die nearly 10 years earlier than non-smokers with nearly 7 million people worldwide dying from tobacco-related deaths yearly,” Kreitenberg says. “Smoking increases one’s risk for cardiovascular disease—such as heart attack and stroke—as well as chronic lung diseases, such as emphysema and chronic bronchitis. It’s also a significant health risk for many types of cancer, including lung, bladder, and mouth and throat, among others. With regard to vaping, in my expert opinion, it’s also not recommended—we’re not clear on its long-term risks. We’re fortunate today to have many interventions to assist in smoking cessation, such as nicotine patches, medications, and support groups.” 32 Know Your Family History In your 40s and beyond, it becomes increasingly important to know your family history and to provide your doctor with all the information you can. According to the Centers for Disease Control and Prevention (CDC), having a history of chronic disease in your family could increase your risk of developing it too, whether that’s cancer, diabetes, osteoporosis, or heart disease. If your doctor knows, they can not only watch out for any signs and symptoms, but also give you the tools you need to stay healthy and prevent them the best you can. 33 Swaps Smart in the Kitchen You know sugar is bad for you, but that doesn’t mean you can’t still have some sweet stuff here and there. The key is to make healthier swaps—especially when it comes to some of the top inflammatory foods that can wreak havoc on your body. Sugar included.”Begin to swap out some of the top inflammatory foods for options that taste similar but don’t inflame,” Carr says. “For example, swapping out processed sugar for raw honey, unrefined coconut sugar, pure maple syrup, or raw agave are food swaps that not only taste great, but allow you to remove the number one most inflammatory food from your diet: processed sugar.” To make the right food choice every time, visit Eat This, Not That! 34 Meditate. Daily. Meditation isn’t some trend, or hippie hoo-haa. It’s been proven time and time again to be a simple way to expand your lifespan by fighting off disease in the future, not to mention make you feel like your best self right now.”Meditation has been scientifically linked to lower levels of stress and higher levels of mental performance and happiness,” Favini says. “Staying healthy in your 40s and beyond typically requires balancing work and home life, family, friends, and financial stress. Having a regular meditation or mindfulness practice can be invaluable in staying on track with your health and may even help you realize more meaning in your day-to-day life.” 35 Have More S-e-x Yep, you read that correctly. Spending more time in the bedroom has been shown to do your health some good. A study from the American Journal of Cardiology found an active sex life could help reduce your risk of cardiovascular disease. That’s all the more reason to make sure you’re spending alone time with your partner as often as possible. 36 Limit Your Salt There’s a good chance you’re overdoing it on sodium, and that could seriously harm your health. The American Heart Association recommends adults stick to a maximum of 2,300 mg of sodium a day, yet most Americans eat more than 3,400 mg a day. Not just from using the salt-shaker—also from all the sodium that’s found in packaged foods and in restaurant dishes. In fact, a 2014 study published in the New England Journal of Medicine found reducing sodium intake to the recommended levels could prevent 10 percent of the deaths caused by cardiovascular disease. 37 Date Over Dinner You get plenty of body-boosting vitamins and nutrients when you eat by yourself, but when you meet up with friends, you’re also getting some feel-good hormones that fight off disease and benefit your mental health.”Eat with friends. Community and connection are key to sustaining a long healthy life,” Zeitlin says. “Time with the people who make us laugh and feel good releases feel-good hormones like serotonin, which is crucial in combating inflammation by suppressing cortisol. So spend time with the people who make you laugh and feel good over a (vegetable-packed) meal!”RELATED: Sure Signs You Had COVID and Didn’t Know It 38 Say Buh-Bye to Butter (and Fatty Meats) There are many health problems you can avoid by ditching butter and fatty meat for good, from diabetes to heart disease. Especially when it comes to preventing dementia, where research shows your diet and lifestyle choices make all the difference.”Dementia is a progressive, heartbreaking deterioration of brain functioning associated with aging. While there are different causes, the most common—Alzheimer’s and vascular dementia—are now thought to be closely related to, and greatly impacted by, diet and lifestyle factors,” Tello says. “The World Health Organization recommends avoiding toxic, inflammatory foods like processed grains (white flour, white rice), added sugar, sodium, and saturated fats like butter and fatty meat,” Tello says. “Instead, eating a plant-based diet is crucial. There is substantial research evidence showing that eating a diet high in fruits, vegetables, whole grains, healthy fats, and seafood is associated with a significantly lower risk of cognitive decline and dementia. This approach to eating is often referred to as the Mediterranean-style diet, but it can be adapted to any culture or cuisine.” 39 Don’t Skip Your Annual Physical If you’re feeling healthy, you might not think there’s a reason to head to your annual physical. But after 40, it’s especially important to keep up with those appointments.”Establishing care with a general practitioner or primary care physician is an integral part in maintaining yourself disease-free,” Kreitenberg says. “A general practitioner is the so-called quarterback or coordinator of your overall medical health. From vaccines to routine health maintenance—such as laboratory testing, guidance on nutrition, physical activity, and cancer screening—they’re trained to provide non-emergency care and help prevent a small issue from progressing to something more serious. I recommend all my patients, at the very least, have a physical with their general practitioner yearly.”RELATED: Signs You’re Getting One of the “Most Deadly” Cancers. 40 Avoid Secondhand Smoke Unfortunately, it’s not just smoking yourself that can get you in trouble—it’s also secondhand smoke. According to the American Lung Association, secondhand smoke causes more than 41,000 deaths every year—some from lung cancer, and others from heart disease. That’s why it’s crucial to steer clear the best you can—especially since even short-term exposure could increase your risk of having a heart attack. And to get through life at your healthiest, Don’t Take This Supplement, Which Can Raise Your Cancer Risk.

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Watch Mat Fraser, Five-Time Fittest Man in History, Crush a 60-Minute Home Gym Workout

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After winning five consecutive CrossFit Games titles, “fittest man in history” Mat Fraser has refused to slow down his retirement from the sport. Although he no longer competes professionally, the GOAT athlete continues to delight hundreds of thousands of people around the world and continues to bring CrossFit training to the masses with his trademark “HWPO” training program.

After his expansive and “Elaborate Home Gym Setup – You can watch the 45 minute video tour here – Fraser has since uploaded another video for his 200,000+ YouTube subscribers that shows what a typical 60-minute five-time fittest session might look like of the world.

Fraser goes to his home gym and begins his session with a five-minute warm-up: one minute on a fan bike (at “a nice, easy pace,” says Fraser), 10 one-arm deadlifts on each side, eight cup squats, and five tough pull-ups.

For the main component of the first part of Fraser’s workout – more on the second part below – Fraser performs three barbell power cleans and a power jek every 90 seconds with 65 percent of his 1-rep Pax. He lifts 102 kg and works a total of seven and a half minutes (for a total of five laps) and starts a new set every 90 seconds.

Fraser and his HWPO colleague Jake Marconi both finish the sentence in about 40 seconds; This means that after 50 seconds of recovery, there is almost a full minute of rest before the next round begins. In the last round you need about 15 seconds for each barbell complex.

Next, wait five rounds of high-repetition deadlifts every two minutes for a total of 10 minutes. Fraser works with “relatively high reps, we start with sets of about 15” and sees this segment as more of an “endurance” piece that hits heavier weights every two minutes for fewer reps. In his heaviest form, Fraser can do six reps of 325 lbs (147 kg) and ends in “a nice pile of sweat” on the floor after 25 minutes. “The weight isn’t crazy,” says Fraser, “but the intensity made up for it with the volume, the number of reps per set, and the intervals.”

Finally, Fraser repeats a sweaty 24-minute EMOM workout (every minute, to the minute). For a total of six laps, Fraser achieved 12 calories on the echo bike, 10 burpee box transitions, 14 calories on the rowing machine and 60 double-unders on the “frustration station”.

At the Echo Bike Intervals, Fraser warns that a sprint would miss the intent of the workout. “That’s not the point. The point is, don’t be anaerobic and do a sprint with maximum effort,” he says. “The point is, it takes 35 to 45 seconds, becomes out of breath, and your legs are swollen.”

At the end of the training session, the two are dripping with sweat and steaming through their T-shirts as they debrief the session. “Try to finish each lap the same,” says Fraser. “That could mean increasing your intensity as you move through the laps.” Finally, Fraser and Marconi leave the gym and do a dirt bike session. As for post-workout rituals, this is a strong one.


Ed Cooper is Assistant Digital Editor at Men’s Health UK, writing and editing on anything you want to know – from tech to fitness, mental health to style, food and more.

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Vionic Announces Partnership with Proteus Ocean Group to Raise Global Awareness for the Ocean and Climate Change

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Vionic is committed to a sustainable and environmentally conscious future and will join the Proteus Ocean Group to find innovative solutions for preserving and healing the ocean

Published: Oct 27, 2021 at 8:05 am EDT|Updated: 6 minutes ago

SAN RAFAEL, CALIFORNIA., October 27, 2021 / PRNewswire / – Vionic Shoes, part of the Caleres (NYSE: CAL) branded portfolio, is proud to announce a mission-driven initiative in support of PROTEUS ™, the world’s most advanced underwater research station and habitat, raising global awareness of the ocean and Climate change. The partnership includes joint beach cleanup initiatives and a consumer education campaign with the exclusive launch of a sea-inspired capsule collection of environmentally conscious beach sneakers from Vionic.

Vionic announces partnership with Fabien Cousteau’s Proteus Ocean Group to raise global awareness of the ocean and climate change

“As our life support system, the ocean is essential to solving the planet’s greatest problems,” said Fabien Cousteau, founder of Proteus. “Challenges from climate change, rising sea levels, extreme storms and viruses pose a multi-trillion dollar risk to the global economy. Our partnership with Vionic will open more opportunities to collaborate and interact with environmentally conscious consumers.”

Vionic is committed to its customers, the planet we live on, and is committed to integrating ethically sourced and sustainable materials into its shoe models, which makes it the ideal partner for the Proteus Ocean Group. PROTEUS ™, founded by the renowned aquanaut, ocean researcher and environmentalist Fabien Cousteau – grandson of Jacques-Yves Cousteau – is committed to raising awareness of our planet and the need to find innovative solutions to preserve the earth’s oceans to heal.

“Vionic is at its core a wellness brand that contributes to individual health by empowering them to lead their best lives from the ground up,” said Angela Caltagirone, Senior Vice President and General Manager of Vionic. “With Proteus we combine our sense of innovation and our commitment to our oceans and our planet.”

Cousteau and PROTEUS ™ focus on marine research that drives innovation, coupled with the importance of connecting people with stories that inspire change and action. The materials used for Vionic’s beach line show that caring for our ocean offers opportunities to heal the climate.

“Ocean wellness is human wellbeing,” said Chris Gallagher, Co-founder of Vionic. “We are excited to contribute to and work with an organization at the height of innovation to save and protect our oceans and planet on a large scale, both as a brand and as passionate individual supporters.”

In addition to a more sustainable design with canvas fabric made from natural materials, outsoles made from a mixture of rubber and soybeans and vegan certification, the PROTEUS ™ capsule collection of environmentally conscious Vionic Beach sneakers presents an exclusive, sea-inspired ‘print. The models will also feature the brand’s Three-Zone Comfort technology developed by podiatrists, known for promoting overall foot health and helping people suffering from painful conditions such as plantar fasciitis. Because wellness for people and the planet is at the center of its core values, Vionic is committed to the community in many ways through its philanthropic branch of Vionic Cares. Vionic is honored to be a founding sponsor of PROTEUS ™.

To learn more about Vionic, visit https://www.vionicshoes.com/

About Vionic
Vionic incorporates its three-zone comfort technology into every shoe it makes, resulting in unparalleled stability, ultimate arch support and cushioning. As a pioneer in foot health with a global team of experts behind the brand, Vionic brings a new perspective on fashionable, supportive shoes. With a wide range of silhouettes, high quality materials and thoughtful designs for women and men, Vionic offers the style you want with the comfort you want in a wide range of active, casual and dress options, sandals and slippers. Press articles for Vionic include the cover of O, The Oprah Magazine, and coverage in InStyle, Women’s Health, Buzzfeed, Refinery29, Men’s Health, Travel + Leisure, People, and The Today Show. More information about Vionic shoes can be found at www.vionicshoes.com.

About Caleres (NYSE: CAL)
Home to today’s most sought-after shoe brands, Caleres represents a diverse portfolio spanning all styles and experiences of life. Every shoe tells a story and Caleres has the perfect fit for everyone. Our collections are designed and acquired to meet the changing needs of today’s diverse and growing global audience, with consumer insights determining every aspect of the innovation, design and craft that feeds into our well-positioned brands, including Famous Footwear, Sam Edelmann, Naturalization, Allen Edmonds, Vionic, Dr. Scholl’s shoes and more. The Caleres story is most easily defined by the company’s mission: to inspire people to feel great … feet first.

About PROTEUS ™
PROTEUS ™ is the world’s most advanced underwater station, built to enable research to address the world’s most pressing problems. PROTEUS ™ will be a catalyst to improve the health of mankind and the oceans on which all life depends. Programmatic educational goals for PROTEUS ™ and promotion of science and research that will take place on PROTEUS ™ in the future; provides scientists and academics with a must-have, state-of-the-art research laboratory and platform to enable disruptive scientific breakthroughs in areas such as medicine, genetics, sustainable energy and food production. Further information can be found at https://www.proteusoceangroup.com/.

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Men’s Health

Here’s The Cheat Meal Bodybuilder Chris Bumstead Ate Post-Mr Olympia Victory

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When you’re training for a bodybuilding competition, don’t leave anything to chance – especially if that competition is Mr. Olympia. The famous competition is perhaps one of the most iconic on the sports calendar and for those who participate in it, there are few bodybuilding competitions that dwarf the prestige of this competition. In the past, bodybuilding icons like Frank Zane, Ronnie Coleman and Arnold Schwarzenegger participated, all of whom took home the coveted Sandow trophy as such victories catapulted their names into the limelight. Taking home a championship title at Mr. Olympia is no easy task, however. It takes months of dedication and hard work with a critical look at exercise, recovery, and nutrition.

Chris Bumstead got a rare glimpse into what it takes to get bodybuilder training for an event like Mr. Olympia. Bumstead only consumed 3,800 calories in five meals while exercising extensively, and meals focused solely on protein and carbohydrates. Oatmeal, blueberries, chicken breasts, stir-fries and white rice were on his daily menu, along with sweet potatoes and asparagus. Bumstead was strict about maintaining a clean diet, and it paid off: he was named winner of the Classic Physique category of the Mr. Olympia bodybuilding competition for the third year in a row.

But if you’ve been so disciplined for so long, surely there’s reason to celebrate when you’re done? As it turns out, Bumstead doesn’t shy away from any cheat day and instead of winning he has opted for an epic cheat meal. Bumstead’s day discusses his victory after victory in another YouTube video and starts with a (literal) breakfast of champions. He digs himself into a wrap with egg white, turkey, mushrooms, spinach and a fruit side dish, a chocolate chip pancake, a pumpkin pancake and coffee.

In order to satisfy his sweet tooth, he travels to different places, but comes up short when it comes to the range of pastries. For lunch, Bumstead makes do with a whole grain turkey sub and admits, “If you ask what’s my favorite food? Sandwich.”

Then he eats freshly baked banana bread and cookies from his girlfriend Courtney King, who is also an Olympic champion after winning the bikini category in 2016. He loads the base with vegan cheese, grilled chicken, hot peppers, green peppers, onions, garlic, and oregano.

While you’d like to see some desserts, it’s also fair to say that Bumstead did pretty well considering he endured a strict diet for months. Although he calls it a day after pizza, he promises to commit to a more “aggressive” cheat day menu at some point in the future once his body has had the opportunity to adapt to consuming larger quantities and types of food. It found that breaking out of the cycle of clean eating can be as difficult as breaking those unhealthy habits.

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