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The internet is a wellspring of knowledge. The vast majority with access to it turn to Google and social media for answers to any questions they may have about anything. That is typically the case for those seeking health, fitness, and bodybuilding information as well. However, much of the information available online is rooted in personal opinion and lacks scientific evidence. This can pose a considerable risk, particularly for individuals with specific health conditions. 

On the Oct. 27, 2023, episode of The Mike O’Hearn Show, the show’s namesake sat with Dr. Gabrielle Lyon, a functional medicine physician and author of “Forever Strong,” to bust myths surrounding fitness and training. Check it out the video below, courtesy of Generation Iron’s YouTube channel:

Dr. Lyon holds a fellowship in nutritional sciences and geriatrics. The social media boom started around the time she began her clinical practice. The misinformation in the fitness space took her aback. “It definitely wasn’t going to make anyone stronger, and it was a whole bunch of BS,” said Dr. Lyon. She began posting on social media to debunk the falsehoods and misconceptions within the health and fitness industry. 

“We can change the trajectory of how we age,” said Dr. Lyon. The threat of misinformation about aging on social media is that it so easily spreads. Misinformation can be repeated so often that people believe it. There’s a prevalent fitness dogma that letting young children lift weights can stall their growth. Dr. Lyon clarified that there isn’t sufficient scientific support to back up that claim. Children can exercise as soon as they are curious about it. (1)

According to a Clinical Journal of Sport Medicine study, “training protocols with weights and resistance machines and with supervision…are relatively safe and do not negatively impact growth and maturation of pre- and early-pubertal youth.” (2)

Dr. Lyon highlighted another common misconception about women lifting weights and how it can lead to a more masculine appearance. Masculinity is subjective, so how to measure it isn’t clear. Furthermore, most female gym goers don’t necessarily build the same amount of muscle tissue as their male counterparts due to variations in natural testosterone production. (3)

“Go into any gym, and it’s mostly the guys in the free weights area. Women are doing cardio because they have all these myths,” said Dr. Lyon. “These myths stem out of discomfort and not a real belief.” 

Dr. Lyon opined that most women don’t actually believe they’ll get bulky lifting weights but rather want to avoid the time and effort strength training entails and use the fear of a more masculine appearance as an excuse to avoid lifting weights.

O’Hearn quipped that most male gym goers struggle to build muscle — a combination of sufficient intensity and frequency while following a diet that provides enough calories and protein are the common building blocks to add muscle tissue. In Laymen’s terms, it’s not easy to add muscle mass, so O’Hearn feels female gym goers shouldn’t worry about this made-up threat of looking masculine as a result of resistance training. 

Many female gym goers might perform various triceps exercises hoping to get rid of underarm fat, popularly known as “bat wings.” However, spot reduction through weight training is a myth. A Medicine & Science in Sports & Exercise study concluded that “Subcutaneous fat changes resulting from resistance training varied by gender…MRI found a generalized subcutaneous fat loss independent of gender, supporting the notion that spot reduction does not occur as a result of resistance training.” (4)

When scrolling through Instagram or reading about health and fitness online without peer-reviewed research supporting the claims made, or believing fitness influencers at their word, take everything with a grain of salt.

References

1. National Institute on Aging. (2022, June 30). How can strength training build healthier bodies as we age? [Press release]. National Institutes of Health. https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
2. Malina RM. Weight training in youth-growth, maturation, and safety: an evidence-based review. Clin J Sport Med. 2006 Nov;16(6):478-87. doi: 10.1097/01.jsm.0000248843.31874.be. PMID: 17119361.
3. Weiss LW, Cureton KJ, Thompson FN. Comparison of serum testosterone and androstenedione responses to weight lifting in men and women. Eur J Appl Physiol Occup Physiol. 1983;50(3):413-9. doi: 10.1007/BF00423247. PMID: 6683165.
4. Kostek MA, Pescatello LS, Seip RL, Angelopoulos TJ, Clarkson PM, Gordon PM, Moyna NM, Visich PS, Zoeller RF, Thompson PD, Hoffman EP, Price TB. Subcutaneous fat alterations resulting from an upper-body resistance training program. Med Sci Sports Exerc. 2007 Jul;39(7):1177-85. doi: 10.1249/mss.0b0138058a5cb. PMID: 17596787.

Featured image: @drgabriellelyon on Instagram

The post The Mike O’Hearn Show — Dr. Gabrielle Lyon Explains Online Fitness Misinformation appeared first on BarBend.

First thing’s first: If you are eating healthy, hopefully you’re feeling better! Getting rid of processed foods and feeding your body real nutrients is so important for your overall health. (So you’re already ahead of the game!)

But even though the quality of your food choices has improved, there are still several other reasons why you might not be losing weight despite eating healthy.

So, if you’re eating healthy but not losing weight, the following are 10 factors you may not be taking into consideration.

Calorie Intake Photo Credit: Shutterstock

Even healthy foods have calories, and quantity does matter!

You won’t lose weight if you consume more calories than your body needs. Make sure you’re in a calorie deficit — meaning, you’re burning more calories than you’re consuming.

Portion Sizes Photo Credit: Depositphotos

Even healthy foods can lead to weight gain if you’re eating large portions! Be mindful of portion sizes and try not to overeat, even if the food is healthy.

Hidden Calories Photo Credit: Shutterstock

Be aware of hidden calories in sauces, dressings, and other condiments. They can add up quickly and sabotage your weight loss efforts.

Exercise Photo Credit: Depositphotos

While diet is crucial for weight loss, exercise also plays a significant role. Make sure you’re engaging in regular physical activity to burn extra calories and improve your overall fitness.

Medical Conditions Photo Credit: Shutterstock

Certain medical conditions, such as thyroid disorders or polycystic ovary syndrome (PCOS), can make it harder to lose weight. If you suspect a medical condition might be hindering your progress, consult a healthcare professional.

Stress and Sleep Photo Credit: Shutterstock

Chronic stress and lack of sleep can interfere with your body’s ability to lose weight. Both can disrupt your hormones, making it harder to shed pounds.

Muscle Gain Photo Credit: Shutterstock

If you’re also exercising, you might be gaining muscle mass, which is denser than fat. This could make you leaner and healthier without a significant change in weight.

Water Retention Photo Credit: Shutterstock

Sometimes, your body retains water, especially if you’ve recently changed your diet or exercise routine. This can mask weight loss on the scale. It’s essential to look at trends over time rather than focusing on daily fluctuations.

Metabolic Rate Photo Credit: Shutterstock

Your metabolic rate, influenced by genetics and muscle mass, affects how many calories your body burns at rest. Some people naturally burn more calories than others.

Lack of Patience Photo Credit: Shutterstock

Weight loss takes time. It’s not always a linear process, and there will be periods where you might not see the scale move despite your efforts. Be patient and focus on overall health improvements.

In my 35 years of experience as a personal trainer and health coach, if you want to lose weight, tracking your calories and tracking your exercise minutes can be very eye-opening.  Stay the course — you didn’t gain the weight overnight, and you can’t lose it overnight either!

With persistence, patience, and hard work, you’ll reach your weight loss goals.

9 Blue Zone Foods to Increase Longevity Photo Credit: Shutterstock

Blue Zone foods promote longevity while giving you serious health benefits in daily life.

How do we know? The truth is in the numbers! The longest living social circles of people use healthy habits mixed with the Blue Zones diet.

The following nine foods are found in the diets of people who are outliving the rest of us.

9 Blue Zone Foods to Increase Longevity

Strength Training for Women Over 50: 11 Best Moves Photo Credit: Get Healthy U

There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. 

These strength training exercises are proven to get results for women over 50!

Strength Training for Women Over 50: 11 Best Moves

Sugar Detox: How To Quit Sugar In 6 Steps Photo Credit: Shutterstock

It’s hard to find the best way to quit sugar when it’s in so many of our foods! That’s why it’s important to cut back in a smart, sustainable way since doing it cold turkey can be pretty jarring for your body.

Here, we’ll take a look at some of the sugar basics, why you crave it, and how to quit sugar without making yourself totally miserable.

Sugar Detox: How To Quit Sugar In 6 Steps

Daniel Humm is currently celebrating 25 successful years in his restaurant; Eleven Madison Park in New York, and is living by the mantra of his new book, Eat More Plants, but the process of shifting from steaks to veggies was a serious undertaking, not least because of world renowned dishes like his famous lavender duck.

Pivoting to a plant-based menu mid-pandemic sent shockwaves through the restaurant industry and its critics, but the Swiss-born chef not only held on to his coveted three Michelin stars, he became the first plant-based restaurant in the history of the Michelin guide to earn such an honor.

M&F sat down with Humm between courses to find out how his love of competitive exercise led him to follow both heart and stomach, in order to make a contribution to a sustainable future.

Make it nice

“I have always enjoyed playing sports and exercising, it helps me to go beyond myself, both physically and mentally,” Humm tells M&F. “One of my main interests is running. In the past year, I had the incredible opportunity to participate in the Boston Marathon, where I completed it in under 3 hours, which was a significant achievement for me.”

There’s no doubt that Humm is a highly competitive individual. He worked in his first kitchen at the age of 14, to support his cycling career, but after turning pro, a serious accident at the age of 24 resulted in internal bleeding and forced him reevaluate. “I thought at the time, ‘hey maybe this cycling thing isn’t the best thing to continue’ and that’s when I decided to start cooking instead,” he shares. “That experience opened my eyes. It made me realize that the high risk of injury and hard training schedules may not have been worth it for a long-term career. Not that being a chef is the easiest career path, but cycling for me was and always will be a love of mine and a sport that influences who I am personally and professionally.”

These days, Humm is still highly active and in addition to running marathons, he’s also added boxing to his various methods of training. He still loves to cycle, but has well and truly caught the running bug. “Currently, I’m immersed in training for the next Boston Marathon,” says Humm. “My goal is to finish it in less than 2 hours. I’m constantly striving to improve my personal records and achieve new milestones in both my sporting and culinary journey. It’s not about competing with others; it’s about pushing myself to be the best I can be.”

Ye_fanDaniel Humm learned lessons from cycling that helped him dominate the restaurant space

As an athlete, Humm learned in those early days of cycling that discipline, endurance, and the joy of pushing past limits was the recipe for success. And, it’s just the same for him when working in the kitchen. “After my accident, I was forced to put an end to my cycling dream and had to rethink my entire future,” explains Humm. “As I began working more, in these renowned kitchens, I found a love of cooking and made the move to make it a full-time endeavor. I have taken the learnings, resilience, and an athlete’s mentality into everything I do at Eleven Madison Park. I’ve learned a lot about discipline, teamwork, and the importance of setting goals. If I was going to commit myself to the fine dining space, I was going to take that discipline and training from my cycling days and take risks to be the best in order to reach the top.”

Since 2012, Daniel Humm has amassed three Michelin stars. As a celebrated chef with a busy waiting list to eat in his restaurant, everything seemed to be ticking over nicely, but his desire to push himself and set new goals took him in a completely new direction. “In 2017, we were named the number one restaurant in the world,” says Humm. “And, with that, we were left a little disoriented as we searched for what was next to strive for. I thought ‘there must be more’ to the culinary space and fine dining than winning accolades, as wonderful as they are. Then, when the pandemic hit, it highlighted that our food system needs to find ways to change how it operates in order to be more sustainable, especially when it comes to luxury experiences. ‘Luxury’ foods like caviar, lobster, or Kobe beef get imported from the other side of the world frozen, and natural resources continue to decline.”

Instead of resting on his laurels, this chef laced-up his apron and got to work. “I felt that by elevating plant-based food to the highest level, we can challenge or redefine what luxury means for fine dining, as well as what we eat at home,” says Humm. “Instead of celebrating how far your food has travelled, we can instead value the beauty and flavor of fresh, plant-based produce that was grown in your local farm.” Switching to plant-based, at a time when one of Humm’s signature dishes was made with duck was undoubtedly a bold move, but he concentrated on the goals that he had set for himself, and for his team of talented cooks.

Daniel Humm Contributes to a Sustainable Future By Goal Setting

“I anticipated there would be criticism,” shares Humm. “But, within that criticism emerged an even greater sense of purpose. This is what drives me and my team. Eleven Madison Park is not ‘anti-meat’, but rather ‘pro-planet’. Global environmental research has showcased the substantial impact of greenhouse gas emissions resulting from animal agriculture. My goal has been to craft the finest plant-based options, showcasing them in novel and unconventional ways in order to challenge the long-established norms that will drive meaningful conversations and awareness. One of Humm’s most personal goals it to make sure that everyone has access to sustainable food, especially those that can’t afford fine dining.

“We reached out to our friends at Rethink Food, an organization founded in 2017 by Eleven Madison Park alum Matt Jozwiak, with the mission of bridging the gap between the 108 billion tons of food that go unused in the United States each year and the 38 million Americans who continue to face food insecurity,” says the Chef. “We’ve collaborated with Rethink many times in the past, and then we became partners at the dawn of the pandemic. Through this work, we were introduced to Robert ‘Bob’ Madison and his team at the Jacob A. Riis Settlement at Queensbridge Houses in Long Island City, where we’ve served hundreds of meals to the community each weekday. Every meal at Eleven Madison Park and every purchase from elevenmadisonhome.com contributes directly to this mission. We are committed to using our resources to combat food insecurity, aiming to create a more sustainable and equitable food system in New York City and beyond.”

Daniel Humm asserts that small steps can lead to great change. “My diet is predominantly plant-based, but not entirely” he notes. “I’ve found that the more I eat plant-based, the less I crave meat. Even if everyone were to eat plant-based for just one day out of the week, it would make a significant difference for the future. I often say it’s about progress, not perfection. I am also a huge fan of traveling and experiencing other cultures, and in those senses I believe it’s important to experience and taste dishes from all around the world.”

So, what does a Michelin star chef eat after intense exercise? Try Daniel Humm’s “Morel Mushroom and Seaweed Baked Rice” for a tantalizing recovery meal.

“Eat More Plants. A Chef’s Journal” is available to pre-order now.

Of 11 contests to be held at the 2023 Olympia in Orlando, FL, on Nov. 2-5, 2023, none may be as intense as the Women’s Physique Olympia. Nineteen athletes qualified to compete. The reigning champion, Natalia Abraham Coelho, and the former champion, Sarah Villegas, are amidst a heated rivalry that is a boon for interest. The full roster is below in the order that they qualified for the contest”

2023 Women’s Physique Olympia Preview

• Natalia Abraham Coelho (USA)
• Sarah Villegas (USA)
• Brooke Walker (USA)
• Anne-Lorraine Mohn (France)
• Pamela Canfield (USA)
• Elena Aviles Romero (Spain)
• Emily Schubert (USA)
• Emilija Martic (Canada)
• Romana Skotzen (United Kingdom)
• Zana Benta (Brazil)
• Caroline Alves Dos Santos (Brazil)
• Amy McKown (USA)
• Danielle LaMartina (USA)
• Jeannie Feldman (USA)
• Ivie Rhein (USA)
• Karina Goncalves (Spain)
• Alex Hall (USA)
• Marie-Soulange Essoh (USA)
• Julia Monroe (USA)

[Related: 2023 Classic Physique Olympia Preview]

[Related: 2023 Mr. Olympia Preview]

How to Qualify

Like the other pro divisions at the Olympia, champions are qualified for life. The second and third-place finishers for the 2022 Women’s Physique Olympia were automatically invited to compete in the 2023 contest. The rest of the roster is filled with competitors who won a Women’s Physique pro show before the qualifying cutoff date of Oct. 9, 2023. 

Any athlete who hasn’t qualified before the cutoff date would have to receive a special invitation to compete from the IFBB Pro League or the Olympia promoters. As of Oct. 23, 2023, no invites have been issued.

Past Champions

This contest’s two most recent champions are the only two champions in the 2023 edition. Reigning champion Natalia Abraham Coelho had tried to win this show since 2017 and finally broke through in 2022. 2020 and 2021 champion Sarah Villegas acknowledged mistakes in her 2022 prep but feels if her 2023 condition is presented as aspected, Coelho won’t be able to retain. 

Fans who follow both athletes on social media could confirm Coelho and Villegas don’t see eye to eye and want to beat each other in. Villegas has been in this position before when she beat two-time titleholder Shanique Grant to win the championship in 2020. No champion in the history of the contest has regained the title after losing it. Villegas hopes to make that history; Coelho aims to start a dynasty of her own.

Top Contenders

2022 Women’s Physique Olympia third-place finisher Brooke Walker is growing her own fanbase. She is seen by many as a star of the future. She didn’t have to win a pro show to qualify for this contest, so the Olympia will be her 2023 debut. A year of muscle maturity could serve her well if she showcases definition that rivals Villegas, who is usually the most ripped athlete onstage. Walker’s shape compares well to Coelho, so don’t be surprised if Walker is alongside the past two champs in the first callout.

The next highest finisher from 2022 in this show is Ivie Rhein. She won the inaugural Masters Olympia Women’s Physique title in Romania on Aug. 26-27, 2023. Rhein has been in the mix for this title in the past but has never finished higher than fifth.

The last spot in the first callout is anyone’s to claim, but Jeannie Feldman and Anne-Lorraine Mohn are strong candidates. They finished sixth and seventh in the 2022 Olympia, respectively.

Dark Horses

Few people saw Walker emerge as she had to the division’s top tier. Dark horse competitors can be dangerous at the Olympia. Marie Solange-Essoh ranked 10th at the 2022 Olympia in Las Vegas, NV, but the Masters competitor won the 2023 Daytona Pro, proving she can hold her own. 

Emily Schubert will make her second Olympia appearance, but her first in two years. She tied for 16th in the 2021 Olympia in Orlando, FL, and has shown significant improvement since then.

Olympia Debuts

Over half of the Women’s Physique field are first-time Olympia competitors — 11 of 19 athletes will grace an Olympia stage for the first time: Pamela Canfield, Karina Goncalves, Elena Aviles Romero, Julia Monroe, Emilija Martic, Alex Hall, Danielle LaMartina, Amy McKown, Caroline Alves Dos Santos, Zana Benta, and Romana Skotzen. At least two of those athletes will leave that stage as one of the top 10 Women’s Physique athletes in the world. 

Those who are unable to attend the Olympia in Orlando to spectate live can still watch all 11 pro divisions live from home by purchasing the 2023 Olympia pay-per-view on the Olympia Productions website.

Featured Image: @ifbbpronataliacoelho on Instagram 

The post 2023 Women’s Physique Olympia Preview appeared first on BarBend.

Hi friends! Happy Friday! How was the week? I hope you had a great one. What’s going on this weekend? We have an event for the girls’ school, Trunk or Treat, and we’re celebrating the Pilot’s bday a little early (and yes, his favorite cake is on the menu). I’d love to hear what you have going on!

Workwise, I’ve been doing a ton of functional testing for clients lately. As much as I love workout programming, this is close competition for being my favorite work-related task. I LOVE going through all of the data and creating custom action plans. I put on some binaural beats, sprawl out on the PEMF Go Mat (my code is FITNESSISTA15), and go through EVERYTHING. If you’ve been curious about functional testing as a 1:1 client, please let me know; I have three spots left as we wrap up 2023.

It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below!

(pics to an art show we attended by the Boys and Girls Club. I got the sweetest greeting cards and a javelina painting for P’s room! Dress is here and P is still loving her Vivobarefoots.)

Friday Faves 10.20 Read, watch, listen:

Five pick-me-ups.

Why building muscle is more important than losing fat.

What little things in your home are just for you?

Fashion + beauty:

Shopbop sale is here! It’s a tiered sale, so the more you spend, the more you save. You can get up to 25% off.

Here are some of my favorite picks:

This floral dress would be gorgeous with heels or booties

This jumpsuit (I have another Pistola jumpsuit in red and love it)

These recycled leather pants – so cute for fall and holiday parties

 These wide leg pants

These straight jeans

This nude slip dress

These bow earrings

LOVE the cut of these ALC dresses (size up)

This black maxi

These drop earrings

Fitness, health, and good eats:

EquiLife has COFFEE! When they launched this past week, I was so pumped about it. Ever since I learned about how coffee is process, particularly how it’s decaffeinated, I’ve been pretty strategic about my coffee choices. I switched to decaf in the morning a few years ago, and when we got our Nespresso, I started drinking the organic pods since the taste of the decaf is horrible.

I’m so excited to try something new that’s free from the pesticides and mold that can negate the positive health benefits of coffee.

Here’s what’s exciting about this one:

Providing more than double the antioxidants found in blueberries

Contains Chlorogenic Acids (CGAs), a superior form of antioxidants

Effective at scavenging free radicals & preventing cell damage

Increases brain function & supports healthy levels of inflammation

Organic, single source coffee

Free from pesticides & mold

Whole bean, available in both regular (Revive) & decaf (Relax)

You can get a free bag of it here with a purchase of $99! (I would do a detox kit and a box of their chocolate brownie snack bars. You’ll have some tasty snacks and be ready for our community detox on January 8th! Use the code FITNESSISTA10 for 10% off, too.)

LOVE the Simple Mills protein pancake mix. It’s so good and the edges are a little crispy.

They’re especially amazing with berries on top and a side of chicken sausage.

Cinnamon apple pie ice cream.

Interesting links between seasons and metabolism.

You have to try this pumpkin baked oatmeal.

Happy Friday, friends! Thank you so much for stopping by the blog today and I’ll see ya soon!

xo

Gina

The post Friday Faves 10.20 appeared first on The Fitnessista.

If strong, sculpted arms are one of your fitness goals, you might assume the only way to get them is to perform endless biceps curls and triceps kickbacks. But if you’ve done an at-home barre workout, like Xtend Barre or Barre Blend, you’ve likely felt the burn in your arms.

So can you get a solid strength training workout from those barre arm exercises? Here’s what you need to know.

Does Barre Build Strength in the Arms?

“Absolutely!” says Jen Cordiner, education director for Xtend Barre, an at-home barre program that incorporates cardio, Pilates, and ballet fundamentals to help you burn fat and build muscle.

Barre workouts typically combine bodyweight exercises with high reps to strengthen and build your muscles.

“A focus on proper form and creating your own resistance help lead to a long, lean, sculpted upper body,” Cordiner says. Your target muscles may burn and shake — surefire signs that the routine is working.

Many Xtend Barre workouts also incorporate equipment such as resistance bands or light hand weights to boost the intensity of barre arm exercises. This can really ramp up your upper-body toning results, Cordiner says.

Is Barre Considered a Strength or Cardio Workout?

Traditional barre workouts use small, isometric exercises to help you build total-body strength and definition — minimal cardio included.

However, BODi’s barre programs are unique in that it blends traditional isometric exercises with dynamic movements that get you moving through a full range of motion.

The result: You get strength and cardio benefits in a single session. “Our combination of sculpt and cardio offers a full-body workout, which leads to better results,” Cordiner says.

How Often Should I Do Barre Arm Exercises to Increase Strength?

If you really want to see and feel strength results, Cordiner recommends doing barre three to five days a week. As your strength and endurance grow, you can bump up your weekly sessions to five or more.

Ready to get started? Try an Xtend Barre or Barre Blend workout on BODi. Choose from total-body routines, or give specific muscle groups (ahem, your arms) extra attention with focused workouts.

Don’t have a ballet barre? No worries — a sturdy chair, countertop, or the back of the couch will do the trick, so you can start enjoying the benefits of barre arm exercises.

The post Do Barre Arm Exercises Count as Strength Training? appeared first on BODi.