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      The Ultimate Training Guide For Your Gut

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      On a crisp autumn afternoon, my legs whisked me along the trail. It was blissful running perfection… until it wasn’t. I felt a telltale rumble in my stomach, but the bathrooms were locked for the season. I slowed to a walk, too late. Thankfully, nobody witnessed my re-enactment of that Bridesmaids scene before I hobbled home, hopped in the shower fully clothed and promptly trashed my leggings.
      The experience might be familiar if you tend to push through long, tough workouts. After all, discomfort and surprise urges can pop up at any time. “The intensity and duration of the workout are the two important variables associated with gastrointestinal symptoms,” says Manasi Agrawal, an assistant professor of gastroenterology and a marathon runner. “When we’re exercising, blood flow tends to get shunted toward the exercising muscles and the skin for temperature regulation, and away from the GI tract. When blood flow isn’t adequate, it affects GI tract movement and its capacity to absorb nutrients.”
      High-impact activities like running tend to elicit more severe gut symptoms due to their intensity. The good news? More seasoned exercisers deal with fewer GI emergencies, which means training your tum is possible – and being intentional with your nutrition and fluid intake during workouts helps optimise performance, per research in Journal of the Academy of Nutrition and Dietetics. These tricks from the pros will have you chasing PBs (instead of public bathrooms).
      Finally, a comprehensive training guide that’s tailored to your gut. Relief, right this way.
       If You Feel Nauseous AF…
      Queasiness and/or vomiting can be traced to multiple issues, including dehydration, mid-workout intake of hypertonic fluids (anything with a higher concentration of salt and other electrolytes than is found in normal cells and blood), going overboard on chews or gels, ingesting too much caffeine, and stress or anxiety. Given the slew of possible causes, nausea and vomiting are complex symptoms to address, says Patrick Wilson, an associate professor of exercise science and author of The Athlete’s Gut. To calm those stormy seas, Wilson recommends getting a handle on stress, changing your pre-exercise food intake and using cooling tactics while working out. Zone out with a few minutes of box breathing (inhale for two secs, hold your breath for two, exhale for two, hold for two, repeat – working up to four- or eight-sec box breaths) before a sweat. To help keep your temp regulated, dip into a tub of icy water pre-workout and have a cold beverage on hand. As for food? Try eating something different beforehand to see if that makes an immediate difference. Once you’ve landed on a pre-workout eat that works, test and re-test your nutrition plan with different workouts until you feel confident in a food match. (Do this well in advance of a race or one-off fitness event – it usually takes a few weeks to figure out.)
      If symptoms continue or worsen, check in with your doc or a gastroenterologist.
      Proactive Planning
      No gut probs? Continue to nurture a healthy microbiome so you never experience them. That means sticking to a regular sleep, bathroom and eating routine so your system remains reliable. Also, eat a diet with enough fibre (guidelines recommend 25g daily) from whole-food sources to feed gut bacteria, says exercise physiologist and nutrition scientist Stacy T. Sims. The result is a healthier, consistent GI system, with less inflammation, to support your fitness goals.  
      If Heartburn Strikes…
      Feeling the fire in the wrong spots? Reflux during exercise can mimic breathlessness or chest constriction. Higher-intensity exertion can trigger heartburn for some people. For others, it may be a result of eating high-fat foods or excessive carbs right before or during a workout. If you regularly get reflux, skip acid-increasing eats like chocolate, citrus, chilli and coffee close to exercise time. And don’t stuff yourself pre-workout. A bellyful of food will slosh around until your body can focus on digestion, says dietitian Ryan Turner.
      READ MORE: The GAPS Diet Promises To Health-ify Your Gut And Your Brain 
      If Cramps and Bloating Slow You Down…
      Cramps can stop you in your tracks and are another side effect of paused digestion while exercising; certain foods or poorly absorbed nutrients can cause excess gas production in the gut. Midsection aches can also pop up if you regularly use NSAIDs (like ibuprofen) for pain relief and recovery. Avoid heavy foods a few days before a big workout as they can slow gut movement. Bacteria ferment these items in the intestines, producing gas and the uncomfortable balloon-feels. And cut back on pill popping for every little ache. When used frequently, NSAIDs can cause more serious issues, like ulcers. Reduce your use or switch your pain reliever of choice and modify your nutrition to allow cramps to cool off. 
      If it’s Bathroom Emergencies…
      Your GI tract can only handle so much activity when you’re, say, crushing a cycling day or in the midst of a long run. Don’t overdo it beforehand on carbs (especially complex ones like grains and starchy vegies), which your gut may not be able to properly break down. When it comes to workout fuel, “Gels or drinks that have 5 to 8 per cent max of simple sugars are well tolerated… anything more concentrated can lead to extraGI distress,” says Agrawal. Find your fuel sweet spot by testing combos of easily digestible simple sugars (like glucose and fructose) and recording your post-sweat reactions. After a few weeks, if you’ve had predictable bathroom trips, Turner says, then you’ve found a trustworthy energy source.
      READ MORE: Are You Lactose-Intolerant? Here’s How To Tell If You’ve Got Dairy Issues
      Stretch for Success
      The digestive system is nicknamed the second brain, so it should come as no surprise that the mind-body benefits of yoga can also soothe the GI tract. Practising yoga lowers cortisol levels, which contributes to smooth moves all around, says Jessica Moy, a yoga teacher and physical therapist. This flow goes a step further by manually stimulating the gut to keep you regular. Do poses on both sides.
      1/ Revolved Chair 
      Look above top elbow. Hold for three to five breaths.
      2/ Seated Twist 
      Gaze in direction of rotation. Hold about one minute.
      3/ Reclined Supine Twist 
      Let the leg fall across you, and hold for three to five minutes.
      4/ Savasana 
      Lie relaxed on back for a few minutes until completely still.
      This article was first published in womenshealth.com.au
      READ MORE: Follow These Steps To Change Your Gut Bacteria And Lose Weight

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      Finally! Sports Bras That Don’t Feel Like Freaking Straitjackets

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      Recently, it’s been great to see active-wear brands starting to release more plus-size sports bras. But the options haven’t always been a bra buffet.
      “One of my biggest frustrations with sports bras, especially for plus-size bodies, is that there’s a lot of structure to them,” says yoga teacher, author, influencer and body positivity advocate Jessamyn Stanley. “It’s always assumed that we have very large breasts and so there’ll be a lot of boning and structure… but for a yoga practitioner, it’s very nice to wear something that is soft and malleable and really just moves with your body.”
      Your Sports Bra Should Match Your Sport
      She’s on to something – and it’s not limited to the world of plus-size sports bras. Prof Joanna Wakefield-Scurr, a professor of Biomechanics and the biomechanics field leader and head of the Research Group in Breast Health at the University of Portsmouth, says there’s a reason why all sports bras aren’t created high impact. “In studio activities, for example, you might want more flexibility because of the activities that you’re performing. And lying on your back, you might not want a big hook-and-eye fastener – it might be uncomfortable. I really believe that there are different solutions for different activities and that hasn’t necessarily been articulated well in the sports bra market previously.”
      Sports Bras For Every Occasion
      Prof Wakefield-Scurr and her team worked with adidas on their new Bra Collection, which features a whopping 43 different styles that are globally available in a range of sizes (including plus-size sports bras) across four different categories: Run, Train, Studio and Everyday. It includes bras for breasts of all sizes – and even ones that can be adjusted to fit breasts of different sizes. “What I would encourage women to look for – and there’re lots of examples of this in the adidas range – is bras with adjustability,” she says. “Personally, I would always select a bra that has adjustment in it – in the shoulder straps and in the underband.” 
      Tried & Tested
      As an adidas ambassador, Jessamyn got to meet with the design team working on their latest bra collection. “It was really cool to share all my favourite pieces and also pieces that I do not like and explain why,” she says. She was also one of the first women to get her hands on the new range. Her verdict? “They heard me,” she says. “It’s nice to have a bra that’s not so structured and the range has options for everybody – not just for any one, particular activity and not just for any one, particular body type. It’s really inclusive for all.” For Jessamyn, having access to a range of plus-size sports bras is empowering. “We’re conquering the world,” she says. “We’re getting to a place where health and wellness are not sequestered to just one type of person; where it’s something that all human beings can and should prioritise in their lives and it feels really cool to be a part of that evolution.”
      Shop the adidas sports bra range online or book a free bra fitting at your nearest adidas concept store.
      For more information, follow the @adidasZA #SupportIsEverything conversation on Instagram.
       

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      So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them

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      Get knee pain running? It’s not ideal, we know, but everything from sharp sensations to a little discomfort while you pavement pound are nothing new – they’re something that runners have experienced for yonks.
      In better news, though, there are lots that can be done about it, once you’ve determined the possible cause. Consider this your full guide to making knee pain while running a thing of the past, as well as a handy method to picking the right running shoes for you (a big step to combatting the issue).
      5 possible reasons you get knee pain running
      People experience knee pain running for a number of reasons, and not all of them are possible to self-diagnose. If in doubt, reach out to a physical therapy specialist, either an osteopath or physiotherapist for expert advice.
      If you’re looking for a bit more information about the most common causes and if your symptoms match up with any of them, keep reading. Osteopath Nadia Alibhai breaks down the five most common causes of knee pain when running.
      READ MORE:15 Best Running Shoes for Women + How to Pick The Right Trainers for You
      1. Runner’s knee (kneecap pain)
      ‘One of the most common causes of knee pain running is weakness in the thigh muscles (quadriceps). Your quadriceps hold the kneecap in place so that it tracks smoothly,’ says Alibhai. ‘If the quads are weak when running or if there is a muscle imbalance, the kneecap can move left to right as opposed to smoothly up and down which can cause friction and irritation.’
      How to tell: Runner’s knee shows up as pain under the kneecap that feels worse after running and when you walk up and down the stairs.
      2. Jumper’s knee (patellar tendinitis)
      ‘Running can lead to repeated stress on the patellar tendon which can lead to inflammation and, thus, knee pain running. This tendon connects the kneecap to the shinbone (tibia) which is responsible for extending the lower leg.’
      How to tell: Patellar tendinitis shows up as pain below the kneecap as well as the top of your shin. It hurts when going up and down the stairs but can also worsen when running.
      3. Meniscal tear
      ‘Runners are more likely to injure the medial meniscus (inside of the knee) rather than the lateral. Pain can be felt all over the knee with swelling over the knee, a popping sensation during the injury, knee stiffness (especially after sitting), the knee can feel locked and it can be difficult trying to bend or straighten the knee,’ explains Alibhai.
      4. Iliotibial (IT) band syndrome
      ‘The IT band is a band of tissue that runs along the outside of the thigh, from the tensor fasciae latae where it attaches at the top of the hip, to the outside of the knee. When the tensor fasciae latae becomes tight, it shortens and puts tension on the IT band. The outside knee area can become inflamed, or the band itself may become irritated causing knee pain running. Overtraining is the most common cause as well as an inadequate warm-up or cool-down may also lead to Iliotibial band syndrome.
      How to tell: This can display as sharp, stabbing pain on the outside of your knee. The pain comes on around 5 minutes into the run and gets better when the run finishes. Depending on severity pain can persist after runs and affect walking. The pain is usually on the outside of the knee.
      5. Osteoarthritis
      ‘The wearing out of hyaline cartilage (lining of the joint) causes bone to grind on bone whilst running and can cause friction and pain.’
      How to tell: The knee can look swollen, feel stiff and painful during running as well as day to day activities.
      READ MORE:10 Steps To Becoming A Runner, According To Running Coaches
      Why can running cause knee pain?
      Something that might come as a surprise – it might not be the running causing your knee pain but external factors outside, like weak muscles, the surface you run on or not wearing proper running shoes (tsk tsk). Here’s how each one can cause you to come unstuck.
      Muscles weakness / imbalances
      ‘When we run, we don’t just go forwards, we may have to nip around bends, dips in the pavements and quick stops especially in busy cities,’ explains Alibhai. ‘If the muscles around the knee aren’t strong enough to handle the quick stops and change of direction, they may not support the joint thus leading to knee pain when running. It is important to strengthen and stretch the surrounding muscles for support of the joint.’
      The body is both smart and full of imbalances, that’s why the more you run the more certain dominant muscles can take over. This can lead to any number of injury issues, not just in your knees. (Remember that strength training for runners thing we mentioned, this is why it’s so important. More on how to add more into your weekly workout routine later.)
      Surface type
      Harder surfaces (pavements and concrete, for example) absorb less impact as you run which can cause more pressure to travel back through the knee. Softer surfaces such as grass or sediment can lower the instance of knee pain from running.
      Poor running form
      There is a right way to run, y’know. Now, everyone’s bodies are different, we know that. But, there are a few ways to check your form isn’t exacerbating the chances of an injury.
      First, though, here’s how less than brilliant form can affect your knees:
      ‘Running with your knees slightly tilted inwards (possible flat feet or weak gluteus medius) or with tight hip flexors (due to a pelvic tilt/leg length discrepancy) can affect the way you run,’ says Alibhai. ‘Poor form may lead to putting excess pressure at the knee joint (which can cause knee pain).’
      Try to avoid:

      Over-striding (landing with your foot in front of you rather than beneath you)
      Letting your knee fall inward as described above
      Running with a narrow or overlapping footfall

      Incorrect running shoes
      Wearing the wrong running shoes (or the wrong running shoes for you) can cause all sorts of trouble when it comes to causing knee pain running. The span of running shoes available is wide (from cushioned to high-support) and knowing which ones suit you could be the key to happy, healthy knees.
      ‘Incorrect running shoes that have lost support and cushioning can mean more impact from the ankle, knee to the hip,’ explains Alibhai. ‘Plus, if you are a beginner, running too fast too soon can strain, muscles, joints and ligaments that aren’t strong enough to handle the workload.’ Not good.
      Alibhai suggests following the 9 guidelines below to find the best shoes for you:

      The shoe should fit properly from heel to toe. When putting your foot in, play the piano with your toes, meaning the fit should be roomy enough at the forefoot.
      Should feel comfortable with your regular running stride.
      Have your feet measured every time you buy and always try the shoes on for fit. Sizes differ between brands.
      The sole should be shaped like your foot and smooth wherever it touches, not binding or chafing anywhere.
      The back of the shoe, also known as the heel collar. Check to see whether the curve on the back irritates your Achilles tendon
      Look for a heel that allows comfortable ankle motion.
      The toe box is the part at the upper front of the shoe which is often capped with a reinforced toe bumper to protect from stubbing. Look for a toebox that allows the foot to flex and spread out naturally in both width and length without rubbing your toes.
      The outer sole (where the rubber meets the road) should provide durability and traction without adding excess weight or stiffness and should give you stability under the foot.
      Forefoot cushioning protects the structures of the foot. Look for a balance between cushioning comfort and a firm push off-platform.

      Once you’ve got to grips with how to pick the shoes for you, shop our edit of the best running shoes for women.
      READ MORE:How Many Calories Can I Burn While Walking Versus Running?
      Is running bad for your knees?
      It’s the age-old question and one people love to weigh in on with (usually) not much more expertise than their own experience. Plus, after that list of veritable knee pain causes, it can seem like running must be bad for your knee joints, right? Not if you’re strong enough. Alibhai explains:
      ‘Running can be amazing if you strengthen the right areas but if you don’t, it can be one of the most dangerous sports. Running is bad for your knees when the muscles surrounding the knee joint are weak as they can’t support the joint and more pressure goes through the joint. For new runners, it’s important to prepare your knees before running by strengthening the muscles surrounding the knee joint as well as working on your flexibility.’
      Strength training is one of the most important things to do as a runner – let’s get into why.
      Why strength training is so important for runners
      ‘Strength training provides muscle support and strength to the knee joints to protect them whilst running, as well as the surrounding muscles eg. the hips help control the knee and alignment, as well as supporting the lateral trunk movements,’ explains senior chartered physiotherapist and Pilates instructor Tracy Ward.
      For those not in the know, strength training is anything that forces you to work against resistance as you exercise. And yes, bodyweight training also counts as strength training. It’s a brilliant way to build lean muscle tissue, increase muscular strength and, something that’s crucial for runners, help with endurance, too.
      ‘Strength training also builds muscular endurance to accommodate for long runs or frequent runs,’ explains Ward. ‘It provides an additional and different stimulus compared to running, which is only linear. Strength training allows the muscles to continually progress, adapt and grow.’
      Helpful resources for runners who want to strength train

      How often should runners strength train?
      ‘Runners should strength train at least three times per week to maintain or increase muscle mass and muscle strength to support their knees and prevent knee pain running,’ says P.volve physiotherapist Dr Amy Hoover. ‘The knees are primarily a hinge joint and the lower body should absorb shock through the more mobile joints – the foot or ankle and the hip. This is why hip strength and mobility are so important for runners, as the hip muscles are the largest and most powerful of the lower body.’
      However, it’s not all about lower body exercises like deadlifts, squats and lunges (although these are very important). Also working on keeping your core strong is one of the most important parts of running with good form. Hoover explains:
      ‘Core strength is also very important to support the spine and pelvis during running and high impact activity. Running is done mostly in one plane of motion, so it develops those muscles the most, namely the quads and hamstrings. However, our bodies need to work in three planes of motion, and we need to work the muscles in all three planes to maintain balance and symmetry in the body.’
      Try these core exercises to build functional strength in your abdominals, lower back and glutes.
      READ MORE: Home Workouts That Will Improve Your Running
      What to do if you’ve just experienced knee pain running
      This is what senior chartered physiotherapist Ward says to do immediately after you’ve experienced knee pain whilst running and what to do if the pain doesn’t subside after a couple of days.
      ‘If knee pain occurs, take a day or two to rest with ice applied to the knee. Then, try to identify the cause – did you fall, twist it, new trainers, new route, uneven ground, longer distance, or do too many runs close together?’
      ‘If the pain continues or is unidentifiable, see a physiotherapist for assessment. They can diagnose the injury and provide a rehab plan, as well as advising on footwear, pacing, and scheduling of runs and strength training sessions. Kinesiology tape can also be helpful to relieve pain whilst you complete your rehab, as well as allowing you to return to running earlier.’
      *This article was originally published on Women’s Health UK

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      Enhance Your Experience, Enrich Your Life

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      Garmin believes that each day presents an opportunity to innovate, and a chance to beat yesterday (virtual high-five to that)! And the fēnix 7 series multisport GPS watches more than live up to this mantra. 
      Fitness Features 
      Built for each of the seven days of the week, the fēnix 7 series multisport GPS watches boast cutting-edge training features, sports apps, 24/7 health and wellness monitoring, and more, to help you meet any athletic or outdoor challenge with ease. Take it from us, these rugged watches work extra hard to help you smash your wellness goals! Sounds like a lot of responsibility for a watch to carry? Not at all.
      Here’s a quick rundown of our favourite features: The new user-friendly touchscreen interface, with its trusted button controls, gives fresh daily insights on your endurance performance over time, therefore helping you better manage your stamina. Plus, there’s also the option to optimise recovery and overall wellness through monitoring your heart rate, respiration, stress, sleep and much more. 
      The Precision Multiband-GNSS (found only in the Sapphire Solar Editions) and outdoor navigation sensors offer trusted guidance when tackling those off the beaten paths. And while tending to good old adulting admin, features such as smart notifications, music storage and Garmin Pay™, a contactless payment method, make for a convenient companion. 
      A Version For Every Taste 
      Solar versions of the fēnix 7 series multisport GPS watches come with a solar-charging lens that utilises the sun’s energy to extend battery life. Plus, the fēnix 7X offers a built-in LED flashlight that keeps you going after dark. 
      Garmin products are engineered on the inside for life on the outside, and have revolutionised life for many adventurers, athletes, and outdoor enthusiasts everywhere. 

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      ‘I Tried the Workout Routine That Helped Adele Achieve Her Results & Woah’

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      She’s trained like Brie Larson, J Lo, and even Dwayne “The Rock” Johnson, but this time, YouTuber and fitness coach Lucy Davis takes on Adele’s workout routine – and it’s a bit of a gnarly one.
      15-time Grammy winner Adele was the talk of the town when she lost 45kg of body weight over the course of about two years. But, honestly? We suggest you don’t give a Peppa Pig about what she weighs – as, based on her responses from the countless times she has been probed about her appearance, neither does she. She trains for strength, improved health (physical, sure, but also mental and emotional), and a bloomin’ good time. That’s what it’s really about, right?
      Hyped – and a tad apprehensive – Davis took to the gym to train à la Adele.

      It’s not for the time-poor
      Adele’s workout routine is, apparently, a meaty 3-parter comprised of cardio, weights, and a walk or hike. Every. Single. Day. Yikes.
      Of course, only the insane would do that in one fell swoop, but totted up, it could take a good 2.5 hours to complete (if you allow 45-60 minutes for weight training, 30 minutes to get your sweat on doing cardio, and a further 60-odd minutes to hit the recommended 10k daily step count).

      Davis notes that not only is this kind of training not sustainable, it’s also not necessary, and we couldn’t agree more. ‘I completely understand that that’s quite a lot to do all the time, but from what I’ve read she [Adele] didn’t do that every single day – she did Pilates and yoga some days,’ she says.

      READ MORE: “After Doing Kate Hudson’s Workouts For A Week, I Understand Why She’s So Fit”

      Davis suggests that Adele might’ve been working towards a fat loss goal, but Adele actually set the record straight on this during an interview with British Vogue earlier this year, saying: ‘It was never about losing weight, it was always about becoming strong and giving myself as much time every day without my phone.’ However, friendly reminder, if fat loss is your goal you absolutely do not need to cane it in the gym for hours on end. There are Far (capital F) safer, more sustainable, and more enjoyable methods.

      Cracking on with the cardio
      Rumour has it (geddit?) that when Adele does do this mammoth session, she starts with weights in the morning, followed by a walk in the afternoon and cardio later in the day. For convenience (because who really wants to make two trips to the gym?), Davis completes 2/3 parts in one visit – starting with the cardio portion.
      A few minutes into a half-hour stint on the stepper, Davis is not having a fun time. ‘I’m already bored,’ she says, and we can relate. Bored doesn’t equal easy, though, and she finishes the cardio workout significantly warmer than when she started. ‘Oh my god, I’m literally so hot. Honestly, look at that –’ *lifts jumper to show sweat patches* ‘like I’m literally dripping with sweat. […] I don’t usually sweat like this unless I’m doing a 10k run.’

      READ MORE: ​Why Nadia Jaftha Is Done With Waiting For Other People’s Validation

      Feeling the fatigue
      Moving onto the weights section of the workout, Davis expresses her excitement at hearing Adele stans deadlifts. ‘She loves deadlifts! There was a stat where she [went from] lifting the bar to like 170lbs or something. I was like’ *claps*. ‘We love to see it. We love a strong woman,’ she says.
      On Davis’ list of exercises to complete were deadlifts, pull-ups (‘I absolutely love pull-ups – they’re a fantastic exercise,’), squats, lunges, lateral raises, and jump squats. She notes that, as the workout progresses, she feels more fatigued than normal, while her heart rate is particularly high. ‘Just realised my heart rate has been at 140-145 – quite unusual for me for a workout actually,’ she says.

      The weights section is concluded with a few sets of ab crunches, which are especially lethal following compound exercises like deadlifts and squats that recruit multiple muscle groups – including the core. ‘Wow, this is a tough time,’ Davis says midway through the first of three sets.
      When she’s asked how she feels afterwards, she responds: ‘Really quite sore, I won’t lie to you.’

      READ MORE: Kim Kardashian Barely Does Any Cardio, According To Her Trainer

      The home straight
      Davis concludes her day of training like Adele with a walk in her local area, before reflecting on the three-part workout she bossed. ‘It’s a really good session it’s just quite like… I think it was the cardio at the start – it makes it obviously quite lengthy […] and it starts to drag on a bit but, overall, it’s actually a really good session. 100% you can do this – this is good, this is not crazy like The Rock workout. This is good.’
      Our thoughts? We definitely wouldn’t recommend doing three workouts a day. As Davis says, it’s neither safe nor sustainable, and TBH, the only reason she’s not totally floored is probably because she’s a former professional swimmer and has extreme workouts like The Rock’s to compare Adele’s to. Basically, she’s a machine, but it could be seriously dangerous for us mere mortals.

      [embedded content]

      Adele’s three-part workout
      For nosey’s sake, here’s the full breakdown of Adele’s session that Davis completed. Again, please do not try this at home.
      Part 1: Cardio

      30 minutes of steady-state, moderate-intensity cardio. Davis used a stairmaster, but this could include a row, cycle, jog – you get the gist.

      Part 2: Weights

      Conventional barbell deadlifts – 4 sets of 8 reps
      Pull-ups (regular, banded, or assisted) – 3 sets of 8 reps
      Squats (barbell or dumbbell) – 4 sets of 10 reps
      Dumbbell lunges – 4 sets of 12 reps
      Superset dumbbell lateral raises with jump squats – 4 sets of 12/12 reps
      Ab crunches – 3 sets of 10 reps

      Part 3: Walk or hike
      Davis notes that there’s nowhere to hike near where she lives, so she opts for a low-intensity walk.
      This story was first published in womenshealthmag/uk

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      5 Exercises That Help Beat Bloat, According to a Celebrity Trainer

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      So maybe you think exercise is only good for toning muscles or improving endurance, but there are actually dozens of reasons to exercise, and one of them is to reduce bloat. That’s right: These exercises for bloating can help eradicate that uncomfortable pain after eating a big meal or overall improve digestion. In fact, celebrity trainer Lia Bartha has an entire method, B The Method, meant to help women look and feel their very best, whether it’s improving sexual pleasure, reducing risk for injury, or alleviating bloat.
      Bartha has worked with supermodels and actors alike to strengthen, restore, and protect their bodies through pilates-based, low-impact movements. Whether you’re looking for some go-to remedies when dealing with that uncomfortable fullness after eating or you just want to incorporate more movements into your regular routine that will help improve digestion, read on for five moves Bartha recommends to reduce bloat.

      Meet the expert
      Lia Bartha
      Celebrity Fitness Instructor and Founder of B The Method
      A former dancer with scoliosis and multiple injuries, Bartha created B The Method, a mix of highly unique pilates-based, low-impact movements—with inspiration from dance and swimming—to strengthen, restore, and protect her own body. Since becoming a fitness expert, she has trained celebrities such as Martha Hunt and Aubrey Plaza.

      1. Roll down exercise
      [embedded content]
      “This popular B The Method exercise is wonderful for getting rid of bloat because it mobilizes and stretches the lower abdominal region, creating a massage-like element of the gut. Also, it’s my all-time favorite move!”
       
      2. Twisting side leg series
      [embedded content]
      “Twisting is great for relieving bloat and inflammation. I always recommend adding this element to your workouts as frequently as possible. The side of your transverse abdominis muscle rests on the ball but is actively engaged while rotating through the center of the body. The oppositional reach of the arm and leg, through the twisting movements, creates mobility in the muscles and spine but also deep into your digestive organs as well. It releases anything that may be feeling ‘stuck,’ if you know what I mean.”
       
      3. Rocking diamond
      [embedded content]
      “Laying on your back during this exercise, in a neutral pelvis, creates a deep connection with the lower abdominals and pelvic floor. The rocking motion adds the rotation/twisting element that supports digestion and circulation.”
       
      4. Bridging twisted hip dips
      [embedded content]
      “The same concept applies here when your hips are elevated toward the sky in a bridge position. The neutral pelvis element (this is key, and make sure not to tuck the pelvis, gripping the glutes) along with the rotation and dip of the hip will mobilize your digestive track and increase circulation in the entire body.”
       
      5. Quadruped extension
      [embedded content]
      “The oppositional reach of the arm and leg, starting in a quadruped stance, will create space and length in the spine and core. It forces you to connect to a deeper layer of the core by using isolated stability and balance. This ‘length and reach’ aspect can help alleviate inflammation.”
       

      8 Yoga Poses That Can Improve Your Digestion

        More

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      “I Tried The New Apple Watch Series 7 And I’m Totally Upgrading ASAP”

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      It’s no secret that I’m an Apple Watch devotee. At this point, it feels a little bit like Christmas morning when I get word about a new watch model being released. But part of the magic of the Apple Watch is that every iteration really does feel like you’re getting a new, novel product with bells and whistles you didn’t even realize you wanted – until you have them. After getting a look at the Apple Watch Series 7, that was the case for me once again.
      The Series 7 (as well as the latest watchOS 8 software) boasts some subtle upgrades that make it more wearable than previous models, like a larger screen display, gorgeous new colourways (I love my gold-silvery Starlight watch face), and better battery life. But after wearing the Apple Watch Series 7 for several days around the clock, it’s clear to me the upgrade will only make my wellness routine even stronger with some surprising new bigger and better features.
      READ MORE: 15 Best Running Shoes for Women + How to Pick The Right Trainers for You
      Ahead, a rundown of the fresh features I’m most excited about, and how they’ve helped me day to day. (The Series 7 officially launched October 15 and you can order it here.)

      It has multiple new health and fitness features.
      The Series 7 includes a new Mindfulness app that prompts you to take a minute to reflect throughout your day. The Reflect feature in the app instructs you to pause and use the time to notice your thoughts as they go through your mind. As a busy person constantly hustling from a workout to a meeting to an event, even those reminders for 60-second pauses make a difference for my mental well-being.
      When it comes to working out, the Series 7 also includes Tai Chi and Pilates as workout types in the Workout app. But the workout update (on watchOS 8, so you don’t need the Series 7 to use it!) that really blew my mind is the new fall detection feature that can now detect falls during workouts, like if you tumble off your bike while outdoor cycling. Safety first!

      READ MORE: 12 Bonnie Mbuli Wellness Quotes To Keep You Motivated
      Lastly, I started noticing a little cheerleader voice coming from my wrist when I would, say, close my Move ring or hit a mile marker on a walk or jog. The Series 7 includes new voice feedback via the built-in speaker (or through your AirPods or other Bluetooth headphones) that automatically announces workout milestones and Activity ring progress. For me, this means less glancing down at my Watch to check my stats, distance, time – and more head in the game during all my workouts.
      It charges faster than before.
      The Series 7 has a battery life of 18 hours, and it juices up 33 percent faster compared to the Series 6. This is super-helpful for me right before bed, when I need a little extra power on my Watch in order to keep it charged through the night to track my sleep.
      It includes a keyboard to make responding to texts and emails a breeze.
      As much as it pains me to let the outside world interrupt my workouts, there are plenty of times where I need to respond to a time-sensitive text or email. Up until now I’ve used voice dictation when absolutely necessary, which isn’t always the most accurate on loud city streets.
      READ MORE: Busy With Work All The Time? Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
      The Series 7 has two larger font sizes to make messages more readable, as well as a special keyboard that lets you slide your finger over the keys to “messy type,” as I like to call it – and it autocorrects spelling errors and anticipates your next words to make your communication quicker (and less disruptive!).
      *This article was originally published on Women’s Health US

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      The 8 Best Groin Stretches For Anyone Who Sits All Day Long

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      When it comes to propelling your body in multiple directions, all while keeping your torso strong and stable, consider your groin a superstar. And no surprise here: It’s pretty complex, consisting of three fairly large muscle groups – the abdominal, iliopsoas, and adductors. With so many muscles involved, the area also desperately needs some superstar groin stretches to go with.
      Here’s a quick breakdown on each area that, together, make up the groin:

      Your adductors work together to adduct (or move toward the midline of the body) the thigh while keeping your lower extremities and pelvis stabilised.
      The abdominal muscles help stabilise your spine.
      The iliopsoas, on either side of your hips, help stabilise and flex your hips and stabilise your lower back.

      READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain
      Since your groin works at its peak when you’re running, walking, bending forward, twisting – literally moving in any direction – too much sedentary time can cause it to tighten up quick, according to Annie Mulgrew, founding instructor for CITYROW and certified personal trainer. She notes that since the groin is so crucial in moving your legs and stabilising your pelvis and spine, it’s super-important the area is both limber and strong.
      “If you’ve been immobile, or sitting, for an extended period of time, it’s best to stretch [the groin] in a dynamic way similar to a yoga flow, moving fluidly from stretch to stretch to increase the heat in the area and minimise stiffness,” she explains.
      How To Stretch The Groin Area
      Mulgrew adds that you can separate stretching into two different categories: dynamic and static. “Dynamic stretching is a great way to prepare for a workout,” she says. (Try this dynamic stretching routine.)
      “Static stretching, on the other hand, focuses on holding stretches and positions for a period of time. These are great to do post-exercise.” One 2016 study found that roughly 60 seconds of static stretching was associated with a reduced risk of injury and an increased range of motion, aiding in overall athletic performance.
      But when should you not stretch your groin? “If you’re recovering from an injury, especially in the groin area, consult your doctor or physical therapist before doing any concentrated movements [in that area],” Mulgrew says. “That said, the best way to prevent the injury in the first place is to keep the body in motion.”
      The 8 Best Groin Stretches
      Here, Mulgrew shares eight of the best groin stretches to do after a workout. Hold each stretch for 10 deep breaths, or 45 seconds.
      Frog Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Stand facing forward with feet slightly wider than hip-width apart, toes pointed outward. With your arms stretching straight to the floor in front of you, sink into a squat. As you’re sinking, use your arms to gently press your inner thighs outward. While your aim should be to touch the ground, ensure your heels stay flat on the floor (so if you can’t quite reach the floor, that’s okay!). Don’t forget to switch sides.
      Frog Squat With Arm Raise
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Moving directly from the first stretch, place your left hand on the floor, continuing to gently push your inner thigh outward, as you reach your right hand directly up to the ceiling, fingers pointed upward. With every breath, twist your torso slightly further, reaching as high as you can. Your left heel should raise slightly. Don’t forget to switch sides.
      READ MORE: 10 Yoga Stretches That’ll Ease Lower Back Pain And Open Up Tight Hips
      Wide-Stance Sumo Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Rise to a standing position, allowing your legs to lengthen and rest for roughly 10 seconds. From there, widen your feet roughly two inches to either side, continuing to point the toes outward. Place either hand on top of your knee as you sink into a squat, thighs parallel to the floor. Inhale deeply as you twist your right shoulder downwards. Continue to inhale and exhale, and with each breath, attempt to twist your torso forth. Don’t forget to switch sides.
      Cossack Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: If needed, rise again to a standing position to allow the legs to rest for roughly 10 seconds. Return to a wide-squat stance position, but this time, point the toes directly forward. Inhale, then exhale as you push your weight to the right, placing your hands directly above your knee to support your upper body. Keep the left leg completely straight, both feet planted firmly on the ground. Don’t forget to switch sides.
      Wide-Leg Forward Fold
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Move to a seated position, extending both legs out to either side of you (as far as is comfortable). Feet should be flexed with the toes pointed upwards. Keeping your back straight, hinge at the hips as you lean forward, extending your arms out straight, fingers slightly splayed. Reach as far as is comfortable, attempting to reach further with each exhale.
      READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible
      Wide-Leg Side Bend
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Remain in a seated position, legs still extended outwards. Move the left foot inward, pressing the bottom of the foot to the inner portion of the thigh. Bend the torso to the right as you reach the right hand to the right knee, calf, or foot (whichever location is most comfortable). At the same time, either extend your left arm upwards, fingers pointed toward the ceiling, or bend the left elbow, reaching the left hand behind the head. Don’t forget to switch sides.
      Runner’s Lunge
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Get on all fours, facing the front of your mat. Plant your fingertips or palms firmly into the ground as you extend your left leg behind you, keeping your knee rested or lifted slightly. Press your left heel toward the back of the room. Bring your right foot forward so it’s in line with your right hand. Keep your head upwards. Inhale and exhale, driving your hips further into the ground with each breath. Don’t forget to switch sides.
      Butterfly
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Move to a seated position. Bring the bottoms of both feet together, with heels as close or far away from your groin as is comfortable. Bring your hands to the outsides of either feet to stabilise you as you breathe in and out, gently allowing your knees to drop with each breath.
      *This article was originally published on Women’s Health US

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