Ultramarathoner Robin Arzon's top 5 running tips for beginners

Robin Arzon's Top Running Tips

Robin Arzon doesn’t believe in resolutions. She abides by a simple mantra: “Do epic shit.” And it’s defined her success.

Today, she’s the head instructor of fitness programming at Peloton, a New York Times best-selling author, and an ultramarathoner—and that’s not even the half of it. With more than 100,000 followers on Instagram, Arzon is, by definition, a fitness influencer. But that wasn’t her first career path.

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Before Arzon became one of today’s most in-demand fitness experts, she was a no-nonsense corporate litigator. But she experienced a harrowing situation as an undergraduate at New York University (she later went on to attend law school at Villanova University) that shifted her prerogative, perspective, and passion.

In 2002, she and 40 other men and women were held  hostage and doused with kersone by a gunman who threatened to light them on fire, according to a New York Times report.

“To put it really bluntly: When you have a gun to your head, other risky things—like following your passion and all these colloquialisms that we like to follow—really seem minimal,” she says.

After seven years as an attorney, Arzon left to pursue a career in fitness—to push the boundaries of fitness and how we train. The rest, you could say, is social media history.

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That’s not to say it was effortless.

“The biggest misconception,” Arzon says, “you’re taking a thousand leaps a day. If you’re living with the right sort of risk, edge, and reward, you’re going to do scary things every single day.”

For Arzon, that meant conquering feats like 100-mile ultramarathons—which she describes as “mental gymnastics”—to grappling with a Type-1 diabetes diagnosis in her 30s.

“It doesn’t matter how long you’re in the game, you can always take it to that next level and shake things up,” she says. “That’s where you’re going to make the most progress.”

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So, if you’re a gym rat hell-bent on your strength-training regimen, why not boost your cardiovascular fitness?

Here are five of Arzon’s top tips for beginner runners.

Source: Health & Fitness

5 soothing, spiked hot beverages to ease your cold and flu symptoms

Man Drinking Hot Beverage

As much as we’d like to believe in the healing powers of smoky Scotch whiskys sipped around a roaring hearth and fiery tequila cocktails on a tropical evening, the science simply doesn’t back up the medicinal benefits of alcohol.

Or does it?

Well, it sort of does—and specifically in the case of hot toddies (which are made with whiskey). The curative properties of hot toddies have long been debated by Internet scientists and grandmothers alike. So we spoke to a real doctor—Daniel Allan, M.D., a family physician at the Cleveland Clinic—to get the facts.

“Whiskey can decongest a lot of the mucus in your body, as the alcohol dilates the blood vessels to make it easier for mucous membranes to deal with the infection,” Allan tells Men’s Fitness. “A higher numbers of immune cells, due to the improved blood flow, are brought into the nose to help fight the infection. Adding spices such as ginger, nutmeg, or cinnamon can stimulate saliva, which helps soothe a sore throat, too.”

It’s important to note, though, that Allan “wouldn’t recommend any more than 1oz of whiskey, as too much can dehydrate you and inflame the mucous membrane”.

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But would he recommend one hot toddy to a patient?

“If it was safe for a patient to do so, based on a patient’s health history and medications, I would consider recommending a hot toddy for symptomatic improvement of a respiratory infection,” he says. The honey is “also helpful as its thick consistency can soothe a sore throat, and the sweet taste can trigger nerve endings that protect the throat from consistent coughing”. The steam from hot liquids will “will help open up your sinuses and ease congestion”.

And for the part we already knew to be true: “Plus, the psychological effect of having a warm, comforting drink can lower stress and anxiety and improve your immune system.”

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So if you’re feeling a bit under the weather and want to make a hot toddy at home, you should know it’s easier than you think. In fact, you probably already have everything you need in your bar cart and pantry. There are, however, a few tips and tricks you should keep in mind, according to Brad Nugent, beverage director at Center Bar in New York City.

“Preparing the glass is an important step in making a hot toddy,” says Nugent, and it’s as simple as keeping the glass hot. “Pouring boiling water into a room-temperature glass” before you start prepping the other ingredients “will help keep your finished toddy piping hot”.

When it comes to flavor, “put your spice mix (clove, star anise, cinnamon stick, lemon, etc.) into a loose-leaf teabag and let it steep,” Nugent recommends. “This allows you to pull out the flavorings when the desired taste has been achieved.” It also makes mixing a second drink easier.

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Here are five mollifying, soul-warming hot-beverage recipes to help soothe whatever’s ailing you this winter season. Doctor’s orders.

Source: Health & Fitness

'Indiana Jones 5’ with Harrison Ford could be next for Steven Spielberg: Report

American actor Harrison Ford as the eponymous archaeologist ndiana Jones in a scene from the film 'Indiana Jones and the Last Crusade', 1989. Here, he has a fistfight with a German soldier atop a moving tank.

One of the most iconic film characters of all-time could be ready to “whip” up a new adventure.

Following his work on the political drama The Post and the futuristic action film Ready Player One, director Steven Spielberg might be ready to bring Indiana Jones back to the big screen, according to a report from Deadline.

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Spielberg currently has a number of projects “percolating” that could be his next film, but he’s “eyeing” Indiana Jones 5 as the pick with Harrison Ford reprising his role. The report says that Spielberg then would likely jump into another project right away after Indy 5, and that might be “his dream project,” which is a new version of the musical classic West Side Story.

Ford’s had no problem tapping into the nostalgia for his iconic characters in recent years, appearing in 2015’s Star Wars: The Force Awakens as Han Solo, and in Blade Runner 2049, reprising his role as Rick Deckard.

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Back in 2015, Deadline reported that Spielberg was putting together Indiana Jones 5, and that Guardians of the Galaxy star and former Men’s Fitness cover dude Chris Pratt was being eyed for a role. A year later, Deadline followed up on that news, reporting that Ford would be back in his iconic role as Indiana Jones, and that it would be released in summer 2019.

“Indiana Jones is one of the greatest heroes in cinematic history, and we can’t wait to bring him back to the screen,” Walt Disney Studios chairman Alan Horn said in a statement at the time. “It’s rare to have such a perfect combination of director, producers, actor, and role, and we couldn’t be more excited to embark on this adventure with Harrison and Steven.”

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The latest update has Ford and Spielberg on board, and a new release date set for sometime in 2020, most likely the summer. While Pratt was reportedly in the mix earlier, it’s unclear whether the actor will be courted this time around.

Pratt’s as busy as anyone in Hollywood while appearing in big-budget franchises like the upcoming Jurassic World: Fallen Kingdom and the Marvel team-up Avengers: Infinity War. But while Pratt might be busy, Spielberg has a connection to the Jurassic franchise as an executive producer, so he could have some sway if he wants to bring Pratt into the mix.

Either way, it looks like Indiana Jones will swing back into theaters in 2020.

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Source: Health & Fitness

Halle Berry's supremely ripped trainer shares his tips for a formidable physique

Halle Berry and Trainer Peter Lee Thomas

Halle Berry has always been in incredible shape and sported a gorgeous physique. But lately the star seems to have kicked it up a notch when it comes to her fitness routine. The mom of two looks decades younger than 51, and, even with great genetics, maintaining a physique as fit as Berry’s undeniably includes a solid exercise and diet regimen.

Rather than keep fans guessing, Berry took to her Instagram account to introduce them to her “secret weapon”—trainer, martial artist, and actor Peter Lee Thomas. She shared some photos of Thomas as part of his introduction, and (unsurprisingly) he’s absolutely shredded.

 

Welcome to the start of fitness Friday. Each Friday I’ll be posting something about fitness that I hope will inspire you. So many of you are asking how I have managed to stay in great shape over the years. Well, part of it is genetics, that’s true. I was a gymnast growing up and that certainly has helped as I have always been very athletic. I have worked with many trainers over the years and learned a lot from each of them. However, now I’d like to introduce you to my favorite trainer and what I call my secret weapon! Peter Lee Thomas! This man has changed my life. Besides being an all around wonderful human, he’s a trainer, martial artist, fellow actor, and nutrition specialist! With his help, I have learned so much about fitness and nutrition and I’m excited to share it with all of you. He’s taught me boxing, self defense, and much more. Not only am I in the best shape of my life, but I can actually defend myself and most importantly… my children! As a woman there is nothing more empowering. I’ll be launching #hallewood very soon and within that community, Peter will be laying it out! In 2018, he’ll help all of us get healthier, stronger and more fit! Swipe for more!

A post shared by Halle Berry (@halleberry) on

In the caption, she writes that although she’s learned from every trainer she’s had over the years, Thomas has changed her life.

“Besides being an all around wonderful human, he’s a trainer, martial artist, fellow actor, and nutrition specialist! With his help, I have learned so much about fitness and nutrition and I’m excited to share it with all of you,” she writes.

“He’s taught me boxing, self defense, and much more. Not only am I in the best shape of my life, but I can actually defend myself and most importantly… my children! As a woman there is nothing more empowering. I’ll be launching #hallewood very soon and within that community, Peter will be laying it out! In 2018, he’ll help all of us get healthier, stronger and more fit!”

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The star announced that she and Thomas will answer fans’ fitness questions each week on “Fitness Friday” until her fan website, Hallewood, relaunches. In the duo’s first Fitness Friday installment, Berry posted a response to people who’d love to get fitter but don’t know how to get started.

 

It’s fitness Friday. You asked how to get started? It’s simple… you just decide to start! You decide today that you are worth it! Trust me, I know it’s hard to focus up and dedicate time to working out each day, but with 24 hours in a day you can surely take ONE and dedicate it to YOU! You don’t need a fancy gym to get started – all you need is a living room, a patio, a kitchen floor, a driveway or a backyard, and a water bottle. This simple exercise is called a plank pull. This starts to strengthen your core, and a strong core has been key to my workouts. Each week until the launch of hallewood I’m going to pick a question that you ask and Peter and I will do our best to answer. First, we were asked: if you have weight to lose, is it better to lose weight before you start working out? Peter says it’s best do them simultaneously. You can start by walking each day or doing jumping jacks for cardio, while using very light weights, or again holding water bottles in each hand if you don’t have weights. And you can also start the plank pulls. Here’s to getting started! Swipe to see the plank

A post shared by Halle Berry (@halleberry) on

Getting started is easy, Berry explains in the post: All you have to do is decide to go for it. Thomas advises starting out by walking or doing jumping jacks for cardio, and using light weights or water bottles to start out. Berry even included a video of Thomas demonstrating a move that you can do with nothing more than said water bottles—plank pulls. Check out the video in the second slide of the post above.

Going forward, we can expect nuggets of fitness advice from the pair each week until her site relaunches. (After that, Thomas will presumably act as a contributor on that platform.)

Berry started her Hallewood fan site in 2000 to connect with fans more directly, but shut it down in 2004. Now, she’s relaunching the site because she feels it’s more important than ever for her to have control over her representation in the media, she explained during a panel at the Cannes Lions International Festival of Creativity, according to The Hollywood Reporter.

“Social media is empowering in many ways, but the part that is concerning for me, especially with my personal brand, is that that power can be misused,” she said. Even just taking photos with fans can lead to rumors that she’s dating countless men, she explained.

Follow Berry on Instagram at @halleberry to keep up with her fitness routines and for more tips from Thomas.

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Source: Health & Fitness

Rapidly gaining (or losing) a ton of weight can drastically mess with your body

Man standing on scale

Not many of us can be on-target with our eating and exercising every single day of the year. It’s mentally taxing. Working out and eating right all the time can leave you itching for a day of sloth and gluttony, which is normal operating procedure for most humans. That’s why cheat meals and off days are important: They help psychologically (with deprivation) and physiologically (with rest and recovery).

But while we’ve all indulged in the occasional cheat day, it’s important to keep your bodyweight fairly consistent—or, if you’re trying to lose weight, to do so gradually. We know it’s tempting to drop all of your body fat all at once. But losing weight too quickly or too slowly can create dramatic changes within the body—and your body can’t always recover, according to recent research from Stanford University Medical Center.

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The small study, which was initiated to investigate people with pre-diabetic symptoms, looked at baseline levels of gene expression, protein production, microbiome, and genome in 23 subjects. Some were insulin-resistant (who showed unusual levels of inflammation), while others were still insulin-sensitive (and did not show inflammation).

The researchers then put both groups of people on a high-calorie diet for 30 days. People in both groups gained an average of 6lbs—and both started to show signs of inflammation. Both groups also started to show shifts in their gut bacteria, as well as gene expression related to heart failure.

Thankfully, when the excess weight was dropped, these bodily systems went back to mostly normal fairly quickly, said senior author Michael Snyder, Ph.D., a Stanford genetics professor.

“The goal here was to characterize what happens during weight gain and loss at a level that no one has ever done before…In the end, we literally made billions of measurements.” And the results confirmed what we know about the human body, he said: “It’s a whole system, not just a few isolated components, so there are system-wide changes when people gain weight.”

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Source: Health & Fitness

15 breathtaking photos of supermodel Doutzen Kroes

Doutzen Kroes

Dutch supermodel Doutzen Kroes is best known for her years as a Victoria’s Secret Angel. But you might also recognize her as Venelia, one of the Amazonian warriors from Wonder Woman.

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The model, actress, and philanthropist has graced the cover of A-list fashion magazines like Vogue and Harper’s Bazaar, and frequently speaks out in support of movements close to her heart (e.g. Save the Elephants campaign and the #MeToo movement).

Click through for more photos of the inspirational star.

Source: Health & Fitness

The 30 best shoulders exercises of all time

Best Shoulder Exercises

You need to hit your deltoids, upper trapezius, serratus anterior, rotator cuff muscles, and levator scapulae to truly build three-dimensional shoulders.

Aside from strengthening your upper body muscles and the bones beneath them, you’ll safeguard your body against injury and let’s face it, you’ll create an aesthetic men want to replicate and woman go crazy over.

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Overhead pressing and lateral raises can only do so much to build strong, functional shoulders—although they’re definitely in the top tier of muscle-building moves—so here are 30 shoulder exercises that’ll improve flexibility, add size, get stronger, and complete your physique.

Source: Health & Fitness

Can't sleep? Don't count sheep—make a to-do list.

Man writing notes on computer

Getting a good night’s sleep is certainly one of the best ways to keep yourself healthy and in good shape, but more than 30% of Americans don’t get the recommended seven to nine hours of slumber a night, says the Centers for Disease Control and Prevention. A lot of people miss out on optimum sleep because they can’t doze off quickly and find themselves tossing and turning before finally getting some shuteye.

But instead of relying on medication or mediation to fall asleep fast, try jotting down what you need to get accomplished the next day at bedtime, says a new study from Baylor University.

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“We live in a 24/7 culture in which our to-do lists seem to be constantly growing and causing us to worry about unfinished tasks at bedtime,” said study lead Michael K. Scullin, Ph.D., director of Baylor’s Sleep Neuroscience and Cognition Laboratory and assistant professor of psychology and neuroscience. “Most people just cycle through their to-do lists in their heads, and so we wanted to explore whether the act of writing them down could counteract nighttime difficulties with falling asleep.”

To test their idea, researchers gathered up 57 college students and then divided them into two groups: one that had to write down what they need to get done the next day or few days, and another group that wrote down what they had already accomplished in the preceding days. Both had five minutes to do the assignment, and then were put in a controlled environment and told they could go to bed at 10:30 p.m.—distractions like technology and homework were forbidden.

The findings: “Participants in the to-do list condition fell asleep significantly faster than those in the completed-list condition,” the authors noted. “The more specifically participants wrote their to-do list, the faster they subsequently fell asleep; whereas the opposite trend was observed when participants wrote about completed activities.”

And in case you’re one of those I’ll-sleep-when-I’m-dead types of people, here’s a reminder about why sleep deprivation is definitely a bad idea.

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Source: Health & Fitness

Watch: New, city-crushing ‘Pacific Rim Uprising’ TV spot features even more epic monsters

Pacific Rim Uprising

Just when humanity thought the kaiju war was over, the monsters have returned. And they’re bigger than ever before.

The newest TV spot for Pacific Rim Uprising shows off the challenge that heroes Jake Pentecost (John Boyega) and Nate Lambert (Scott Eastwood) will face in the anticipated sequel.

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The film takes place 10 years after the first Pacific Rim, and while the Jaeger program has been a major success in protecting the globe, the next fight is one that no one (at least nobody who understands the nature of Hollywood sequels) imagined: The kaiju are evolving and getting even more powerful. That puts Boyega’s Pentecost right in the middle of the fight, and he’s bringing along some friends with him.

The new spot shows off just how big the monsters have grown, and also teases some of the new weapons that the Jaeger pilots will use to take them down.

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Take a look:

Pacific Rim Uprising will be released on March 23.

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Source: Health & Fitness

25 of the most powerful women who dominated the 2018 SAG Awards

SAG Awards

The Screen Actors Guild Awards spotlight outstanding performances in television and film.

But this year, Hollywood switched things up: The SAGs only featured female presenters and host in a strategic decision to further the conversation surrounding the #MeToo movement and “Time’s Up” campaign.

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In fact, many of the women who took home awards were pioneers of the movement against sexual harassment in Hollywood.

Click through for some photos of the influential stars who attended the ceremony.

Source: Health & Fitness

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