On positivity, learning as part of life, and judo throws (+ a January workout accountability check-in)

Happy Monday, and welcome to our revamped weekly newsletter, where I’ll be sharing physical and mental fitness-related content with you on a weekly basis.

As always, I value your feedback, so please feel free to reply directly to this email if you have any questions or comments (yes, I am a real human). I get a lot of emails and messages, so I can’t reply to all of them, but I do read everything you guys send me!

If you’re confused about this update and have no idea what you signed up for, you can read all about why I made this shift here.

Housekeeping reminder — 

This is week two of the January Accountability Challenge! The goal: get in 20 workouts before the end of the month. Join our super supportive and cool Facebook group to take part or post anywhere on social media.

(And yes, it’s free!)

What I’m reading this week —

Positivity: Top-Notch Research Reveals the 3-to-1 Ratio That Will Change Your Life by Barbara L. Fredrickson, PhD

I used to be a total pessimist. I would see the negative in everything. I just thought that was the way I was wired and that there was nothing I could do to change. (Looking back, it probably wasn’t overly enjoyable to be around me.)

In Positivity, Fredrickson shows us how even the most negative people can become more positive — and why it matters.

Training yourself to become more positive through techniques such as cultivating a gratitude practice, becoming more mindful in your daily life, and sticking to a 3:1 positivity to negativity ratio can actually change our brains (a result of neuroplasticity) and re-wire us to be more positive human beings. This can have loads of benefits, including better health, better relationships, and yes, increased feelings of happiness.

Another major benefit of cultivating positivity is that it can help broaden our perspective:

“Positive people are able to maintain a broader perspective and see the big picture, which helps them identify solutions where as negative people maintain a narrower perspective and tend to focus on problems.” 

What I’m watching —

Soul is a beautiful movie about hope, purpose, and being fully present in life. This movie was just what I needed following a tumultuous year full of negativity and positivity. It left me feeling inspired and hopeful for the year to come.

Available on Disney+ (there’s a free trial if you’ve never used it before). 

A quote I’m inspired by —

“A certain naïveté is prerequisite to all learning. A certain optimism is prerequisite to all action.” – George Leonard

Something I learned recently —

I’ve been training a little in Judo and learned a throw called Tai Otoshi. Here is an example if you’re interested in what it looks like.

I have a lot to learn when it comes to martial arts training, but I’m fully enjoying the process.

Future goal: To get a couple of black belts. First, I need to get my blue belt…

New workouts from last week —

Last week’s workouts were the first in our latest community challenge.

Missed the first week of the January Accountability Challenge? Don’t worry, it’s never too late to start getting some movement in for 2021.

Check out the challenge page for all the details (including the downloadable challenge calendar for the month).

Remember, you can get these and all future workouts right in the 12 Minute Athlete app when you subscribe as a Super Athlete (this is WAY cheaper than joining a gym or hiring a personal trainer! In addition, you’ll be helping to support the site and making future features to the app possible.).

I’m feeling cautiously hopeful about this year. Anyone else?

Here’s to a (hopefully) happy 2021,

Krista Stryker

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How a virtual workout buddy can help you get fit in 2021

Sales of exercise gear and technology-based fitness tools have exploded in the U.S. as people try to maintain their workout regimens without going to the gym.

Purchases range from simple dumbbells and outdoor bicycles to internet-connected devices such as the Peloton stationary bike or the Tonal digital weight machine. There are exercise video games such as Nintendo’s Wii Fit and PS-2’s Eye Toy: Kinetic; wearable technology such as Fitbits or Apple Watches; and mobile apps such as Strava. People are even using platforms such as Zoom or Skype to connect with a personal trainer.

These connected fitness tools bring together your exercise workouts and your digital life. As researchers in the field of kinesiology, we’ve studied the effects of connected fitness on motivation and fitness outcomes. If you’re looking for ways to beef up your fitness during pandemic-related downtime or to replace a pre-COVID-19 exercise routine, one of these tech-enabled items may work for you.

Tapping into the tech

Connected fitness is not new. The first such technology was developed in the 1980s: stationary bikes connected to game consoles that required pedaling and steering on a handlebar-mounted gamepad. Exercise video games (exergames) were first created around the same time, really taking off in the late 1990s with games such as Dance Dance Revolution and Nintendo Wii Fit that require limb or trunk movement as the primary interface with the technology.

New and creative technologies, however, continue to make exercise more convenient, trackable, and customized. Some exergames have become more gamified, including rewards, challenge levels, leader boards, and immersive storylines to create elements of competition and enhance engagement.

Even before the pandemic, connected fitness devices and exergames were appealing because they eliminate some of common barriers to exercise or physical therapy. Users don’t need to worry about the scheduling problems, costs of joining exercise programs, or social physique anxiety that can be associated with working out in public. These tools also shift the focus away from what can be unpleasant parts of exercising—such as exertion, fatigue, and boredom—to novel and engaging aspects of the activity.

One hitch, though, is that so far there are no independent “Consumer Reports”-type evaluations of how much these technologies affect performance outcomes or influence behavior.

Connected in more than one way

Purchasing fitness equipment and technology-based devices is a great first step toward adding more physical activity to your life. But just like with a gym membership that’s paid for but never used, a high-tech piece of gear can gather dust.

Luckily, exercise psychology researchers have figured out frameworks that are more likely to help folks keep up the intensity of their exercise regimens and turn them into habits. Setting exercise goals, having individual choices in the type of workout, seeing improvements in your performance, and exercising with others all make you more likely to stick with it. Working out in a group, in particular, enhances the experience. The added social elements—including cooperation, coordination, obligation to the group, social comparison, and even competition—all contribute.

Of course, finding the right exercise partner or group in these pandemic times can be difficult. Gyms are closed, and social distancing guidelines are in effect. Can a virtual buddy do the job?

Our research team, which began investigating partnered exergames long before the pandemic, was the first to examine the use of virtual as well as nonhuman, software-generated exercise partners.

Based on principles of social comparison and what it takes to be a valued teammate, we customized our partners to be somewhat faster than the exerciser to provide a challenge to keep up. We also electronically “tethered” the partner to the exerciser in such a way that if the exerciser slowed down below their target pace, the partner had to slow down too. So if you start slacking, you slow down the team. This tool builds in some obligation to your partner.

We found that motivation and performance improve when the partner is slightly better than the exerciser. This finding held whether the partner is real, but virtually presented, or unreal and software-generated, and with a stationary bike or a walking app.

Even if you don’t have a software-generated exercise buddy, you can team up with someone on FaceTime or Zoom while you are on a stationary bike, treadmill, or even doing dance aerobics. That way you can challenge and encourage each other to keep up the pace. Teaming up with someone who will also hold you accountable to keep showing up is also helpful.

Even if you can’t find someone who can work out virtually with you at the same time, you can still share your workout results, compare notes, and set future team challenges. A number of running apps, such as Strava and RunKeeper, for instance, allow you to keep in touch with running buddies. Pricey indoor cycling classes such as Peloton offer many options for how much or how little you want to compare with others, and let you share workouts with friends.

But you can apply the same motivational principles without spending money on such programs. Choose your activity, set your workout goals, and search out an exercise buddy where you both challenge, and encourage each other. If finding a workout pal is difficult, GetMotivedBuddies provides a low-cost membership.

Just having fun or really working up a sweat

Certainly, any movement is superior to a sedentary lifestyle in terms of health benefits. But to meet U.S. Department of Health and Human Services recommendations, adults should attain at least 150 minutes per week of physical activity that is of at least the intensity of a brisk walk.

Few of the companies that sell technology-based tools to increase physical activity have provided evidence of objective changes in long-term physical activity. Exergames may or may not help you meet recommended levels of physical activity.

In one systematic review of 28 studies, researchers found that when playing the game outside of structured settings, exergamers rarely hit moderate to vigorous physical activity levels. The most common exergames reviewed were DDR, Wii Fit, Playstation2, and GameBike.

An important consideration is how tools are used. For example, people can cheat to avoid exercise with a Wii controller by simply flicking the wrist instead of performing full-body movements. People still must commit to using tools for their intended purpose.

Physical activity is good for you in so many ways—including lowering the risk of developing multiple forms of cancer, diabetes, and cardiovascular disease. Importantly, physical activity is also positively linked to immune system function and mental health, which are paramount concerns during a pandemic such as COVID-19.

So figure out your personal preferences and what motivates you. See what resources you can access. Fortunately, there are creative options available for those wishing to be physically active, and many of them involve technology-based tools. Now is a great time to get connected to fitness.

Deborah Feltz is a distinguished professor emerita of kinesiology at Michigan State University. Karin Pfeiffer is a professor of kinesiology at Michigan State University. This article is republished from The Conversation under a Creative Commons license. Read the original article.

Thank you for stopping by and checking out this story on current World Business news titled “How a virtual workout buddy can help you get fit in 2021”. This article was shared by My Local Pages as part of our local and national news services.

#virtual #workout #buddy #fit

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The best fitness, workout, exercise, running, and yoga products for ge

Working out indoors has become more than a seasonal affair this year. As we spend more and more time working out at home, the fitness industry has gotten creative, with clever, new products to make working out indoors easier, quicker, and more interesting than ever. We’ve rounded up some of the best fitness and workout gear, gadgets, classes, and attire help keep you motivated (and challenged) throughout the winter.

[Photo: courtesy Bandier]

Bala Bangles
For power walkers and Pilates buffs, these playfully retro Bala Bangles—available in three weights and a variety of cheerful colors—are an adorable accessory to add more oomph to your work out. They look cute, but be warned: Add them to your routine, and you’ll full the burn in no time.

[Photo: courtesy Theragun]

Theragun Mini
The Theragun Mini is a Recommender favorite for good reason: This science-backed percussion massager packs 150 minutes of battery life, delivers 20 pounds of force, and can be tucked into their gym bag, purse, or home office desk drawer for whenever you need relief.

[Photo: courtesy Nordictrack]

NordicTrack’s FreeStride Trainer
Fast Company senior writer Elizabeth Segran loves her NordicTrack FreeStride Trainer, a compact elliptical that brings your workout on a whirlwind, worldwide journey via its built-in screen. She adds, “I’ve never been able to run before, because it has caused too much pain in my knees and shins, but this machine has allowed me to mimic a running motion, without impact. For the first time, I’ve been able to join virtual classes that prepare you for races or endurance runs. Other times, I’ve taken hikes or walks, slowing my pace but increasing my incline and resistance.”

Horizon Fitness 7.0 AT Treadmill
Likewise, this smart, lightweight, easy-to-operate treadmill will keep the whole family’s winter quarantine blues at bay. The Horizon Treadmill features the ability to stream classes from Peloton and Zwift, can be speed-adjusted with the quick swipe of a wheel, and, best of all, is currently priced under $1,000.

[Photo: courtesy Manduka]

Manduka PRO Mats
Manduka PRO Mats are so reliable even the fussiest zen masters will struggle to find fault. They have cushion, grip, and stick, and are available in different thicknesses and—bless—lengths for long-legged yogis.

[Photo: courtesy Vuori]

Vuori Performance Pant
Shorts and sweats from D2C athleisure brand Vuori are beyond comfortable and, according to Fast Company senior editor Morgan Clendaniel, “so soft.” Their literally-wear-anywhere bottoms such as the Ponto Shorts or Performance Pant are designed to take a beating, but so comfortable, we bet you’ll wear them for lounging as much as for breaking a sweat.

[Photo: courtesy Allbirds]

AllBirds Tree Dashers Running Shoes
AllBirds eco-savvy footwear is stylish, reliable, and surprisingly rugged. But the Tree Dashers raise the stakes: adding responsive design, antimicrobial materials, and rigorous athletic testing for a running shoe built to last. They pack the same beloved features as the original—lightweight, machine-washable, and environmentally conscious materials, such as a midsole made from sugarcane-derived Sweetfoam. A Fast Company editor who tested them raves: “It honestly felt like my whole foot was getting a massage when I wore them.”

AfterShokz Headphones
Bone. Conduction. Headphones. Hear us out: AfterShokz headphones sit just outside of your ears and deliver sound via bone conduction technology, vibrating sound through your cheekbones to your inner ear. So you’ll be able to clearly hear both traffic signals and your tunes while on your daily jog.

[Photo: courtesy B Mat]

B Yoga
We love B Yoga’s sustainable gear for long vinyasa flow and evening restorative stretches. Their signature B Mats are very grippy, come in covetable jewel tones, and feature just the right amount of cushion for your body’s needs. Pair with a set of B Yoga’s Cork Blocks and Resistance Bands and inner peace might be achieved this winter—if only for an hour at a time.

Streaming options for at-home fitness are aplenty, but AloMoves has become one of our consistent favorites. Created by style-savvy yoga-wear brand AloYoga, the subscription service features thousands of studio classes—including yoga, HIIT, and barre—but also mindfulness training, with coach-led meditation sessions geared toward stress release, breath work, and sleep.

[Photo: courtesy Outdoor Voices]

Outdoor Voices All Day Sweatpants
Austin-bred Outdoor Voices’ much-loved, pillowy soft Cloudknit is extra dreamy in a slim jogger. The stretchy, breathable All Day Sweatpants are flattering and polished enough to wear around town, but so, so comfy that you might never leave the couch.

Outdoor Voices Exercise Dress
I have yet to find a femme-identifying athleisure lover who didn’t end up obsessed with the Exercise Dress from Outdoor Voices. In stretchy, breathable, sweat-wicking fabric, with built-in bra and compression shorts, this flattering, throw-on dress looks great when working out, riding your bike, and taking your weekly rushed trip to the grocery store while making minimal contact. They’re easily layered with sweaters and tights in the winter and look extra cute from barre to cocktails in the summer. Get one or four—you’ll want more eventually.

Fast Company may receive revenue for some links to products on our site.

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Maximize the Effectiveness of Your Workout With MusclePharm Combat

When it comes to your workouts, it’s more than likely you’re putting in 100% effort (well, maybe you give a little less but who are we to judge, it’s the holidays). But when it comes to the effectiveness of your protein powder, can you say that it works just as hard for you?  I’m sure you’ve never quite thought of your workout supplements in that way, but if you’re not giving your body 100% of what it needs to maximize the benefits of your hard work, well frankly my friend, you’re missing out on some serious gains. Which is why we’re here to tell you that MusclePharm’s® lineup of Combat Protein Powder® works just as hard (if not harder) for you.

The powerful combination of 5 protein sources, including whey protein concentrate, isolate, and hydrolysate, egg albumin, and micellar casein, combine to fuel muscle growth and enhance your performance for hours. Gluten free and containing 25g of protein, Combat Protein Powder® is perfect for any athlete looking to maximize lean muscle growth and recovery, which is a major part of realizing those gains for whatever you’re training for.

Available in delicious flavors such as Chocolate Peanut Butter Cup, Triple Berry and Cookies N’ Creme, Combat Protein Powder®is great tasting, easy to mix, and can be taken at anytime, morning, pre or post workout or at night. No worries about terrible, chalky-taste here, Combat Protein Powder®  is one of the best tasting (if not the best tasting) powder on the market.

Muscle Pharm

Don’t just take our word for it. Check out the hundreds of 4 and 5 star reviews, and learn how maximize the effectiveness of your workouts with Combat Protein Powder.® Your body, your taste buds and your workouts will thank you for it. Available at Costco or Costco.com.

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Working & Workout Intervals at Home with Your Total Gym

Working in 2020

In this new world we are all experiencing, many of us are working from home. I guess it’s prevalent as I just read a blog with “WFH” and I had to look it up! I have been working from home for several years now and I want to share a fun way to get your workout in by interspersing it with your actual work. It also works swell on the weekends when you have house chores to do or if you’re a stay at home parent. So if you have been working at home in your pajamas, hopefully this blog will inspire you to work from home in your workout clothes and take full advantage of your stay at home situation and the awesomeness of your Total Gym.

A shift in mindset is key to a productive WFH environment

This is a great way to get a stellar work out in that feels effortless in scheduling. Rather an a reluctant or dreaded “All right…I guess it’s time to do my hour workout. I might as well get started so I can just get it over with” it morphs into a positive tone as in “Yeah! Time for a well-deserved break from the grind stone and a super opportunity for me to wake up my body and my brain.”

Here are just a couple of benefits from interspersing some Total Gym exercise into your working from home days:

• Just like any work or life project, breaking your work out and your work, into smaller chunks and time frames, makes it more palatable and mentally less daunting. In my experience, it allows you to bring more energy and focus to every repetition and set.

• It’s a great boost to your physical energy! Especially if you find yourself sitting on your butt during your working periods. And if that is you, I highly recommend you invest in a standing desk. I purchased mine at flexspot.com for a very reasonable price. It raises and lowers with ease so you can alternate between standing and sitting. Prolonged sitting not only dulls the body and brain but has been proven to be very unhealthy. Google “Sitting is the new smoking” and it will blow your mind!

• It’s a Super-Duper way to wake up your brain and sharpen your mental acuity. It’s simple science really. Your brain is a hungry organ and uses 20% of your entire body’s oxygen and blood. Working out obviously increases your heart rate and thus the blood and oxygen flow to your brain. After a few quick sets on your Total Gym, you’ll return to your work space feeling like Einstein!

• It’s a healthy way to burn off stress energy and prevent it from accumulating over a full day’s work. Not only will you be burning extra calories, just think of all the calories and brain cells you’ll save from not having to go to happy hour. Workouts have also been proven to release feel good chemicals in your brain so you’ll be healthier and happier.

• It breaks up the monotony of a tedious workday. With all that added physical and mental energy, you’ll be more creative and productive. And the added bonus: at the end of the day your work out will be finished! Time to eat dinner, relax and get back to binging Netflix.

Be creative and come up with any version of these intervals but for now, watch the accompanying video as I’ll give you some examples to give you some ideas and get you started.

When life throws you a curve ball, see how you can use it to your advantage, and hit it out of the park.

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Does The Length Of Your Workout Matter?

We’re often led to believe that if something is good, a lot more of it will be that much better. Nowhere is this mindset more prevalent than in the world of fitness, especially when you consider the popularity of things like the #NoDaysOff movement.

For proof of the lengths to which we will go to show how hardcore we are, spend 30-60 seconds scrolling through your Instagram feed and see how many posts are touting “epic” workouts lasting hours on end. The problem with that thinking is that the length of a workout is not the sole indication of its effectiveness. In other words, just because a workout lasts two-plus hours doesn’t inherently make it superior to a 30-minute workout.

Does workout length matter? How long do you need to train each session to see results? The answers may surprise you.

How Long Should You Work Out?

Unfortunately, there’s no one-size-fits-all answer to this question. Your ideal workout length, as well as how frequently you should train, will depend on a number of factors, including the following:

  • Training experience
  • Goals
  • Age
  • Time available for training
  • Training approach; for example, straight sets vs supersets, whole-body vs body-part split, upper/lower vs bro split, and the intensity techniques you use
  • Rest time between sets
  • Amount of workout time wasted; for example, snapping selfies, checking social media, and texting
  • How crowded the gym is

Basically, there are simply too many factors involved to give a blanket recommendation. That goes for training programs in general. Not every program (or even every exercise) is right for every lifter.

Furthermore, the length of time you work out reflects the quality of your training. For example, two lifters take two hours to complete a workout. Lifter A is an elite powerlifter whose training typically involves heavy triples. As such, he requires long rest periods in order to regain his strength ahead of the next working set. If you’ve ever trained with heavy loads on the deadlift near your 1 RM, you know it can take up to 5-10 minutes to recover fully and feel ready to attempt another heavy triple.

On the other side is Lifter B. He’s your average joe who hits the gym 3-4 times per week just to get fit. He also takes 5-10-minute breaks in between sets, talking all the while to his buddies; mindlessly repping out set after set of curls, but not pushing anywhere near his max.

While this is a tremendous exaggeration, it makes a point. Just because you’re in the gym for a long time doesn’t mean you’re training hard or that you’re training effectively, let alone efficiently.

The truth is, you should be less concerned with the length of time your workout takes than you are with using that time to work hard and improve from the last workout. That means adding weight to the bar, increasing the number of repetitions, or decreasing the amount of rest you take between sets, to name a few approaches.

The time to be concerned about the length of your workout is when you have a severe time crunch. In that case, you need to maximize every second you’re in the gym, a situation that calls for techniques like supersets, brief rest periods, and/or circuit training.

Does that mean you can take as long as you’d like to work out, provided you have the time? Of course not.

Everything has an upper limit, and just because you have three hours to train doesn’t mean you should take that long. The main goal when lifting weights is to stimulate (not annihilate) the muscles so they have a reason to adapt and grow bigger and stronger. That’s it.

Use the rest of your time to recover, relax, work, and spend time with family and friends.

What About Cortisol Levels and Long Workouts?

If you’ve ever been told that working out for longer than 60 minutes is detrimental to your results, you’ve been misinformed. Research has shown that short, intense workouts can increase cortisol levels just as much as (and potentially greater than) longer workouts.[1,2]

It’s not as if your body suddenly realizes you’ve been training longer than 45-60 minutes and magically floods your system with cortisol, eating up all of your precious muscle. The body simply doesn’t work that way.

EZ-Bar Curl

The Bottom Line on Workout Length

Notwithstanding the factors affecting your individual circumstances, training experience, and goals, here are some general pointers regarding workout length and frequency:

  • If you want to build muscle and improve body composition, lift heavy weights 3-4 times per week totaling 5-6 hours.
  • If you want to burn unwanted body fat, add an additional 1-2 hours of cardio to your resistance training. Remember, fat loss and muscle gain are ultimately determined by your nutrition. Calories burned from exercise make up a very small fraction of your total energy output each day.
  • Take at least one complete rest day per week to support recovery and reduce your chance of experiencing burnout from the gym.

As with most things in life, the answer to the question of how long or how frequently you should work out is: It depends. While it’s easy to get mired in the minutiae of programming and succumb to paralysis in search of the optimal program for making gains, as long as you’re hitting the weights 3-5 times per week with a focus on heavy, compound lifts, training every muscle group, and employing the rules of progressive overload, you will build muscle and get the body you’ve always wanted.

  1. Kraemer, W. J., Fleck, S. J, Dziados, J. E., Harman, E. A., Marchitelli, L. J., Gordon, S. E., Mello, R., Frykman, P. N., Koziris, L. P., & Triplett, N. T. (1993). Changes in hormonal concentrations after different heavy-resistance exercise protocols in women. Journal of Applied Physiology, 75, 594-604.
  2. Kraemer, W. J, Dziados, J. E., Harman, E. A., Marchitelli, L. J., Gordon, S. E., Mello, R., Frykman, P. N., Koziris, L. P., & Triplett, N. T. (1993). Effects of different heavy-resistance exercise protocols on plasma beta-endorphin concentrations. Journal of Applied Physiology, 74, 450-9.

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Henry Cavill’s Superman Workout and Diet

There is no greater joy for a gym trainee than the compliment “You look like Superman”. And when it comes to Superman, Henry Cavill, the main actor in Superman or “Man of Steel”, may not be as strong, fast or have X-Ray eyes, but his muscles sure look superhuman. And this is the workout that has transformed Henry into a “Superman”.

Superman’s workout routine focuses on a few different components:

– Bodybuilding resistance training
– Olympic lifts and functional training
– Cardio training 

The creator of Henry Cavill’s Superman Workout is Mark Twight, the trainer that designed the 300 workout. The total preparation time for the movie took 10 months of grueling workouts where Henry would train 4-5 days a week. Every workout lasted around 2-2.5 hours. 

He admits that during this time he was really pushed the limits and got to levels he never though was possible before.

The main goal of the program was to increase muscle mass while staying lean enough to retain a high level of muscular definition. 

Henry Cavill’s Superman Workout Routine

Because Henry trained in Mark Twight’s gym, the exact details about his workout are kept private and were not published. However from a few interviews and videos released you can get a pretty good picture of what his workouts looked like. Like we mentioned earlier, it was hard work and workouts that revolve around resistance training, functional training and cardio.

In one of his interviews he said – “A couple of weeks ago it was 100 front squats in body weight. We’ve been quite fond of doing the 100 repetition stuff recently and heavy as well. I’m trying to think of the other good stuff. But generally, the guys work out with me now.””

Henry’s Cavill functional workout – Workout #1

Mark Twight believes that high intensity exercises combined with compound movements will increase the strength, explosiveness and improve overall performance. That’s why Cavill’s workout has a lot of functional movements, explosive movements and they were regularly done with high reps.


– Squats
– Bench press
– Deadlifts

This is a circuit where you need to do just one rep of each exercise. Pick a weight you want and do one rep of squats, one rep on the bench press, one rep of deadlifts. That’s one circuit. Perform as many circuits as you need to get to 10 000 LBS and do it as quickly as possible.


– Sprints, 8×50 yards – 60 seconds of rest between sprints.




– Dumbbell Bent Over Rows  x 7 reps
– Dumbbell Power Cleans  x 7 reps
– Dumbbell Push Presses  x 7 reps

This is a circuit again. Do as many circuits as you can in the timeframe of 10 minutes. Cavill used 50lb dumbbells for this circuit.


– 70LB Kettlebells Swings x 20 reps (you might want to use lighter weight if this is too heavy)
– Sprint 60 yards

Perform the following exercises in 60 seconds or less, resting 2 minutes between each round – 8-10 rounds.


– Back squats (225 lbs or lower the weight) – 3 reps
– Pull-ups – 6 reps
– Push-ups – 9 reps

Perform the above circuit as many times as you can in 9 minutes.



Henry Cavill’s bodybuilding workout – workout #2

Of course, You cannot build muscle and get that aesthetic shape without some kind of specialization resistance training. This is why Cavill also does bodybuilding workouts. The bodybuilding workouts are usually structured as an Upper/Lower split.


Upper body – strength workout

– Incline dumbbell press – 4 sets/5 reps
– Flat dumbbell press – 4 sets/5 reps
– Weighted pull ups – 4 sets/5 reps
– Dumbbell or barbell row – 4 sets/5 reps


Lower body strength workout:

– Deadlift – 5 sets/ 5 reps
– Front squat – 5 sets/6-8 reps
– Front lunges – 4 sets/8 reps per leg
– Calf raises – 5 sets/12 reps




Chest and back hypertrophy:

– Incline dumbbell press – 4 sets/8-10 reps
– Cable crossover – 4 sets/10-12 reps
– Weighted chin ups – 4 sets/8-10 reps
– Seated cable row – 4 sets/10-12 reps


Shoulders and arms hypertrophy

– Seated dumbbell press – 5 sets/8-10 reps
– Side dumbbell raises – 5 sets/10-12 reps
– Front dumbbell raises – 5 sets/10-12 reps
– Biceps curls (alternate between dumbbells and barbell on different days) – 6 sets/10-12 reps
– Triceps extensions – 6 sets/10-12 reps


– Foam rolling and rest


– Foam rolling and rest


Henry Cavill’s cardio workout

Cavill is a huge advocate of fasted cardio and he reportedly included fasted cardio in the mornings for 20 minutes. You can also do 20 minutes of cardio right before the functional training to warm up.  Some cardio options you could perform include jogging, swimming, rowing on the rowing machine, cycling or spending some time on the elliptical machine.


Henry Cavill’s Superman Diet

All this work burns a lot of calories so you need to eat a lot just to sustain your current weight. If your goal is to build muscle, you will need to increase the amounts of protein and carbs even more.

Being just over 6 foot and 200lbs Cavill needed to eat a lot of protein, carbs and fats to build muscle. What does a lot mean ? Well, for “Superman” a lot means eating around 5000 calories every day. All this food cannot be eaten in 3 or even 4 meals simply because it’s too much food to eat at every meal. This is why Henry has 6-7 meals a day.

According to his words he used to eat about:

1 gram of protein per pound of body weight.
20% of your calories from fat.
Fill in the rest of your calories with carbs.

Cavill usually eats 80% whole clean foods like chicken meat, lean beef meat, fish, eggs, pasta, brown rice, fruits and vegetables. Around 20% of his calories come from his favorite foods like pizza. With 2.5 hours of training a day plus the cardio, one can afford to eat a pizza here or there. Just don’t binge eat junk foods and sugars.


Below is a typical day of eating:


5 egg whites and 2 yolks
200g-300g of steak
Oatmeal and a whey protein shake.
Some water for hydration.

Snack #1

2 scoops of whey protein
A piece of fruit
A handful of nuts and seeds

Lunch #1

200g-300g chicken and a cup of brown rice
Apple or some other fruit


Protein shake with some carbs (maltodextrin) and some peanut butter – Cavill reportedly drank several shakes throughout the day.

Lunch #2

Chicken breast
Roasted potatoes

Snack #2

Protein shake
1.5 cups yoghurt
1.5 tbsp barley
3 tbsp slivered almonds
1 tsp olive, flax, hemp or salmon oils
2 tangerines


200g-300g of bison steak
Brown rice or pasta


Protein shake with some greens.

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Laura Roberts: Exceptionally Talented Fitness Model Unfolds her Workout, Diet and Beauty Secrets

Laura Roberts is a Colombian fitness model, she started exercising at the young age of 10 years. she started going to gym in the age of 15 years. She followed a fitness program called ‘Fit Plan Lifestyle’ for four years.

At the age of 18 years she moved to United States. There she took part in a competition and stood 4th in the open category ‘Bikini’. With perseverance, hard work and endurance she is now an accomplished fitness model and competitor.

Women Fitness President Ms. Namita Nayyar did a candid interview with exceptionally talented fitness model and competitor talks about her workout, diet, hair & skincare, and her success story.

Namita Nayyar:

You were born in Columbia and later moved to the USA for your professional career. At a young age, you use to do skating but later at the age of 15 years you joined a gym and went into fitness training. When you turned 18, you took to start your career in fitness competitions. This propelled your modeling career to the height where you have been at the top of the world of fashion and glamour modeling. Tell us more about your journey of success based on discipline, hard work, perseverance, and tenacity?

Laura Roberts:

I was born in Colombia in the city of Cali, I always liked skating but I wasn’t able to enroll myself because of funds so at the age of 15 I signed up at a gym instead. I didn’t know anything about it but I liked it so much and gained so much experience throughout the years that I got certified and developed a methodology based on real evidence called “FitPlan Lifestyle” with which I have helped many people transform their body and improve their lifestyle.  At the age of 18 I traveled to the United States and performed my first competition & placed 4th in the open bikini category.  After that I made the decision to live in the United States to showcase my personal fitness brand and help others.

Namita Nayyar:

You move from Columbia to the United States for your professional career. For a fitness model adjusting to new countries with their own cultures, it must be difficult and then to adjust with modeling career in the new foreign land, what advice you can give to fellow models in a similar situation?

Laura Roberts:

When you make a decision because that’s what you want, you’ll do it with love. My decision was to move to the United States because I wanted something different so I was happy with a new culture, besides that here I felt more free. I felt free to do everything I wanted without anyone commenting negatively but instead supporting me.

Namita Nayyar:

You are a world-leading media personality, fitness model, fitness expert and brand ambassador. How do you manage such a remarkable multidimensional lifestyle? 

Laura Roberts:

I love what I do! It’s my lifestyle and whatever this lifestyle includes, I’ll do  with love and work hard because it’s my passion.

Full Interview is Continued on Next Page

This interview is exclusive and taken by Namita Nayyar President womenfitness.net and should not be reproduced, copied or hosted in part or full anywhere without an express permission.

All Written Content Copyright © 2020 Women Fitness 

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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Juliet Amelia: Internationally Acclaimed Playboy Model talks about her Workout, Diet and Beauty Secrets

Juliet Amelia is an international model with over seven years’ experience including covers with Playboy, BADD, FHM, RHK,  Mancave, Luxury Trending, Lifestyle, Swimsuits & Sports, Lingerie Plus, IOB, Lifestyle for Men, Muscle & Fitness Hers and other magazines. Her experience includes fashion, glamour, swimwear, runway, print, and workshops.

Her special skills include British accent, Yoga and being a fitness model. She is also a licensed massage therapist.

Women Fitness President Ms. Namita Nayyar did a candid interview with Juliet Amelia, Playboy Model, Playmate of the Year and an exceptionally talented international model where she talks about her workout, diet, hair & skincare, and her success story.

Namita Nayyar:

You have been an International Playboy Playmate and Playmate of the Year. Walk us through your spectacular modeling journey and tell us how it all began?

Juliet Amelia
Juliet Amelia:

I was discovered by a modeling agency on Facebook.  We created a comp card.  Then I started a Model Mayhem profile that introduced me to many photographers which enabled me to build my portfolio.  I was contacted by Playboy photographer Steven Ruegnitz who was mentored by one of Playboy’s most famous photographers, Arny Freytag.  Steven inspired me to follow my dreams to be a Playboy model.

I traveled and did many shoots. I am learning and gaining confidence from each shoot. 

My first Playboy pictorial was for Slovakia July of 2018 with a photographer that had never been published in Playboy before.  I knew that to get more publications and to further my modeling career, I had to work with the best photographers.  The door to do this was now opened and through social media I met and then had the opportunity to work with many creative talents.

I was Playmate of the month for Sweden in December 2018.  I was asked by the magazine to work with one of their favorite photographers.  We submitted some of my best work to date, shot in Las Vegas which became my Playmate of the Year for Sweden issue.

Namita Nayyar:

Introduce us to a day in your life.

Juliet Amelia:

Even though I’m British, I don’t drink tea.  My latte coffee with a protein bar in the morning is the most important thing! 

Before the stay-at-home order I worked out 3-4 times a week with a personal trainer.  Now that Covid-19 has closed the gym, I have a different routine.  I now follow a mixed cardio and strength training virtual work-out for 30 minutes almost every day.

I then normally check my social media and email during breakfast. 

During the day, I like to go for a two mile walk on the beach listening to music or Podcasts.  I also like to do virtual Yoga practice which keeps me present, mindful, centered and home.  I like to read spiritual and personal growth books and lately I’ve been working on my own book.

I do a sexy slow motion run on the beach in my red Baywatch swimsuit (just checking to see if you were reading this ha ha).

I try to not miss a sunset on the beach.  Having grown up in England, it is a real blessing to see natures fireworks display and awesome beauty.

I like to cook and I eat healthy almost without exception.  For dinner, my favorite is chicken, fish or steak and vegetables on the grill or spicy stir fry in the wok.

I end the day with a good book or movie.

Namita Nayyar:

What exercises comprise your fitness regime or workout routine that you may like to share?

Juliet Amelia
Juliet Amelia:

I do alternating High Intensity Interval (HIT) combined with weights training. For example, I do a 15 minute cardio warm-up followed by 3-4 circuits of a set of 5-8 exercises consisting of lunges, squats, planks, wall sit, mountain climbers, pushups, sit-ups and bench press to name a few.

Full Interview is Continued on Next Page

This interview is exclusive and taken by Namita Nayyar President womenfitness.net and should not be reproduced, copied or hosted in part or full anywhere without an express permission.

All Written Content Copyright © 2020 Women Fitness 

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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The 7 Fitness Secrets We Had Always Known

Fitness Secrets

On a very hectic schedule with efforts to balance work and life, being fit is always necessary. Whether going to the gym, doing home workout routines and yoga, a lot of people haven’t considered these fitness secrets that we have always known. For the reason, that physical fitness does not just involve your body, but your mind as well.

Be conscious and composed

To stay fit means staying mindful about you. Be observant on your moods and emotions. If you are feeling anxious, acknowledge it and take three rounds of deep breathing. This helps in re-oxygenating the blood, hence, you could bring you’re A-Game before working out. This will give you the best results. Playing your favourite song super loud as mood music also helps in setting your mind.

Have a Tea Time

Taking a sip of caffeine could support in boosting your workout as it stimulates adrenal glands, thus improving endurance. A good hour before heading to the gym, taking a shot of matcha green tea could not only boost your performance but also gives you mental clarity. This is due to the potent antioxidants found in the drink. 

Take a Break

We have always put in mind that more workout means more progress, but is it? Rest has always been overlooked, yet it is the most important aspect of fitness. Over-training yourself could cause fatigue, given the volume and intensity of your routines. Oftentimes, we disregard muscle and joint pains and injuries just to keep ourselves in the fitness loop. Little do we know when the body is at rest, it is when physiological changes occur. A good eight-hours sleep and a break from time to time during workouts and exercise are substantive.

Less is more

We have always thought that the heavier the weight the more toned our body is. But for the ladies, lifting more and more weight could cause bulker arms and shoulder. To achieve sexy and slender, keep in mind that less is more. Keep the weights on the low and increase the reps; the more muscles you work out, even on low scales, would be very helpful. This also applies to the guys. If you just started working out, this principle is also imperative in the gradual development of your muscles.

Visual Aids

If you have been battling over going to the gym or not, it is because you lack motivation. Treating fitness as a competition rather a marathon would be a mental dilemma. Keep your eyes on the long-term goals as you build a strong success plan. Be specific in your schedule, write it down and put it somewhere you would always sweep your eyes to. With that, you are always reminded of your motivations.

Variety is the key

Steady and conventional are not a thing when you are achieving a certain physiological goal. You need to keep challenging yourself.  A change in routines is always an imposed need for development. Shift your exercises for beginners, intermediate and advance. Once you have achieved your goal, choose what routines you are going to maintain.

Be consistent

All work requires effort. In that case, working out should take more than just “enough”. It doesn’t mean you have to surprisingly push your body to the extremes but to be consistent and invest effort in your practice. Keep it fun and enjoyable, but at the same time keep it regular. A good week of training deficiency could cost you a month-long effort of muscle development. Hence, be very mindful of how consistent you are in working out.