- Brain damage caused by COVID-19 may not show up on routine tests, study finds Salon
- Para-infectious brain injury in COVID-19 persists at follow-up despite attenuated cytokine and autoantibody responses Nature.com
- Brain infection by SARS-CoV-2: Lifelong consequences Open Access Government
- Treatment of Cognitive Deficits and Behavioral Symptoms Following COVID-19-Associated Autoimmune Encephalitis With Intravenous Immunoglobulin: A Case Report and Review of the Literature Cureus
- Nutritional and Wellness Strategies for Neurological and Psychiatric Recovery From Post-COVID Syndrome and Post-acute Sequelae of COVID-19 Cureus
Tag Archives: Routine
Peter Attia’s anti-aging exercise routine includes these 4 types of moves – Insider
- Peter Attia’s anti-aging exercise routine includes these 4 types of moves Insider
- Longevity doctor shares No. 1 supplement he’s been taking every day to ‘slow down aging’—and how he feels now CNBC
- Longevity doctor Peter Attia takes 1 supplement to offset jet lag when he travels. It’s popular with muscle-bu Business Insider India
- Taurine May Help You Live Longer And Healthier, Columbia Study Suggests | Jagran Exclusive Jagran English
- Peter Attia nighttime supplements routine: ashwagandha, lysine, magnesium, sauna Insider
- View Full Coverage on Google News
‘Dancing with the Stars’ contestant Barry Williams, 69, describes intense workout routine: ‘I’m a basket case’ – Fox News
- ‘Dancing with the Stars’ contestant Barry Williams, 69, describes intense workout routine: ‘I’m a basket case’ Fox News
- Barry Williams’ Motown Night Tango – Dancing with the Stars Dancing With The Stars
- Barry Williams dedicates ‘DWTS’ dance to late ‘Brady Bunch’ mom Florence Henderson New York Post
- What Barry Williams Has to Say to ‘DWTS’ Judges After Low Scores Parade Magazine
- Barry Williams dedicates ‘DWTS’ performance to ‘Brady Bunch’ mom Florence Henderson Entertainment Weekly News
- View Full Coverage on Google News
CDC adds Covid-19 shots to list of routine vaccines for kids and adults – CNN
- CDC adds Covid-19 shots to list of routine vaccines for kids and adults CNN
- In a First, COVID Vaccine Is Added to Adult Immunization Schedule U.S. News & World Report
- Advisory Committee on Immunization Practices Recommended Immunization Schedule for Children and Adolescents Aged 18 Years or Younger — United States, 2023 | MMWR CDC
- COVID-19 Incidence and Mortality Among Unvaccinated and Vaccinated Persons Aged ≥12 Years by Receipt of Bivalent Booster Doses and Time Since Vaccination — 24 U.S. Jurisdictions, October 3, 2021–December 24, 2022 | MMWR CDC
- View Full Coverage on Google News
SuperAger Doesn’t Follow a Daily Routine, Neuroscientist Approves
- Carol Siegler, 85, has kept her memory sharp as she ages — all without a special diet or routine.
- Scientists are studying the brains and behaviors of SuperAgers to better understand cognitive decline.
- Cognitive neuroscientist Emily Rogalski says not keeping to a routine can be healthy for the brain.
Scientists are studying the behavior of “SuperAgers” — defined by Northwestern as a rare group of elders who have the brains of people 30 years younger than them — to find out how humans can keep their memory sharp as they get older.
Eating plants and whole foods, exercising regularly, and maintaining social bonds are all researched-backed ways to stay sharp in old age.
But, perhaps surprisingly, the lifestyles of SuperAgers can vary widely, cognitive neuroscientist and SuperAgers researcher Emily Rogalski told Insider. Based on anecdotal data, Rogalski said some SuperAgers are “super exercisers,” but others became more active later in life. The same goes for diet, Rogalski said some SuperAgers are health nuts while others admit to have eaten too many TV dinners growing up.
Take Carol Siegler, a Chicago-area based SuperAger who has applied to be on Jeopardy! twice. Siegler, one of these rare, exceptional agers, told Insider she doesn’t have a strict exercise routine or a superfood-only diet.
Siegler said she wakes up at an “average time” and has an “average breakfast” with meals like oatmeal, omelets, and french toast. The 85-year-old said she’ll put coffee on first thing in the morning, and play Wordle or the New York Times Spelling Bee as she waits for it to brew — but only if she “feels like it.”
The SuperAger said she began incorporating more plant-based meals recently, but she wouldn’t say she follows any sort of diet. She tries not to snack or keep junk food in the house, but doesn’t restrict herself beyond that.
As for exercise, Siegler said she began regularly working out more than a year ago, prompted by the death of her husband. Siegler goes to chair yoga classes twice a week and using her hospital’s gym to do other exercises on other days. She had played college volleyball, but for much of her adult life watched on the sideline as her husband and kids worked out.
“I don’t have a specific routine, I just do sort of the average things that people do,” she told Insider. “I go to bed, I don’t take a lot of medication, I don’t have a special diet.”
Keeping your mind sharp involves not falling into a rut
Siegler’s lack of a strict exercise routine or dietary plan might appear counterintuitive, but Rogalski said the constant change might be a reason why she’s stayed so sharp.
“Our brains actually likes change,” Rogalski said. “Changing things up and having some variation helps to keep us on our toes.”
The human brain has evolved to stay attuned to the unusual or challenging aspects in our environment, Rogalski said. The tendency goes back to our early human days, when people would need to listen for a rustling in the woods that could signal a snake or bear.
“Noticing those differences helps protect us,” Rogalski added.
One common pattern among SuperAgers is their tendency to challenge themselves with reading new books, playing puzzles and mind games, or learning new things, Rogalski and other researchers studying these people have found.
Siegler keeps her mind sharp through puzzles and reading. She bought three big books of crossword puzzles and won an online contest for her age group. She also plays Wordle and Sudoku on her iPad and she enjoys watching David Attenborough documentaries and keeps up with the daily news and stock market.
“I like learning things,” she said. “I was always the little kid who read everything there was.”
But, again, Siegler doesn’t have too many rules around her mental diet. She keeps a puzzle book by her bed and will sometimes play it at night, and other times she won’t.
Instead of following a strict plan everyday, Siegler encourages other people who want to maintain a healthy lifestyle to frequently change up your routine. For instance, instead of going scheduled walks, Siegler sneaks in extra steps by parking far away from the grocery store or library, or taking small loads of laundry to and from the machine.
“You get into a groove and if you stay too long it’s a rut, then it’s a trench, then it’s a tunnel,” Siegler said. “Just keep turning your head and looking around.”
New China COVID rules spur concern as some cities halt routine tests
BEIJING, Nov 14 (Reuters) – Several Chinese cities began cutting routine community COVID-19 testing on Monday, days after China announced an easing of some of its heavy-handed coronavirus measures, sparking worry in some communities as nationwide cases continued to rise.
In the northern city of Shijiazhuang, some families expressed concern about exposing their children to the virus at school, giving excuses such as toothaches or earaches for their children’s absence, according to social media posts following a state media report that testing in the city would end.
Other cities, including Yanji in the northeast and Hefei in the east, also said they will stop routine community COVID testing, according to official notices, halting a practice that has become a major fiscal burden for communities across China.
On Friday, the National Health Commission updated its COVID rules in the most significant easing of curbs yet, describing the changes as an “optimisation” of its measures to soften the impact on people’s lives, even as China sticks to its zero-COVID policy nearly three years into the pandemic.
The move, which cut quarantine times for close contacts of cases and inbound travellers by two days, to eight days total, was applauded by investors, even though many experts don’t expect China to begin significant easing until March or April at the earliest.
The changes come even as several major cities including Beijing logged record infections on Monday, posing a challenge for authorities scrambling to quell outbreaks quickly while trying to minimise the impact on people’s lives and the economy.
Some areas of Beijing are requiring daily tests.
The concern and confusion in Shijiazhuang was a top-five trending topic on the Twitter-like Weibo.
The city’s Communist Party chief, Zhang Chaochao, said its “optimisation” of prevention measures should not be seen as authorities “lying flat” – an expression for inaction – nor is Shijiazhuang moving towards “full liberation” from COVID curbs.
The city, about 295 kms (183 miles) southwest of Beijing, reported 544 infections for Sunday, only three of which it categorised as symptomatic.
“I’m a little scared. In the future, public places will not look at nucleic acid tests, and nucleic acid test points will also be closed, everyone needs to pay for the tests,” one Weibo user wrote, referring to Shijiazhuang.
Gavekal Research said in a Monday note that it was “curious timing” for China to relax its COVID policies: “The combination of an intensifying outbreak and loosening central requirements has led to debate over whether China is now gradually moving to a de facto policy of tolerating Covid,” it said.
FRESH RECORDS
Nationwide, 16,072 new locally transmitted cases were reported by the National Health Commission, up from 14,761 on Sunday and the most in China since April 25, when Shanghai was battling an outbreak that locked down the city for two months.
Beijing, Chongqing, Guangzhou and Zhengzhou all recorded their worst days so far, though in the capital city the tally was a few hundred cases, while the other cities were counting in thousands.
Case numbers are small compared with infection levels in other countries, but China’s insistence on clearing outbreaks as soon as they emerge under its zero-COVID policy has been widely disruptive to daily life and the economy.
Under the new rules unveiled on Friday, individuals, neighbourhoods and public spaces can still be subject to lockdowns, but the health commission relaxed some measures.
In addition to shortening quarantines, secondary close contacts are no longer identified and put into isolation – removing what had been a major inconvenience for people caught up in contact-tracing efforts when a case is found.
Despite the loosening of curbs, many experts described the measures as incremental, with some predicting that China is unlikely to begin reopening until after the March session of parliament, at the earliest.
Analysts at Goldman Sachs said on Monday that rising cases in cities including Guangzhou and Chongqing and the continuation of the zero-COVID policy pose downside near-term economic risks.
Reporting by Liz Lee, Jason Xue, Wang Jing and Ryan Woo; Editing by Simon Cameron-Moore, Tony Munroe and Emelia Sithole-Matarise
Our Standards: The Thomson Reuters Trust Principles.
Ease Seasonal Affective Disorder With an Exercise Routine
Summary: Exercise can help improve mood and overall symptoms of those who suffer from seasonal affective disorder (SAD).
Source: Baylor College of Medicine
As the days start getting shorter and darker, people might feel impacted by seasonal affective disorder (SAD). The downturn in mood that happens with the change in light is likely associated with decreased levels of neurotransmitters, such as serotonin and dopamine, in the body.
If you are affected by SAD, it is important to continue your exercise routine as exercise boosts mood. A Baylor College of Medicine expert explains how to alternate your workout routine during the darker months.
“With seasonal affective disorder, it is desirable to continue to exercise or maybe even increase your exercise,” said Dr. James McDeavitt, professor of physical medicine and rehabilitation and executive vice president and dean of clinical affairs at Baylor.
“Relatively sustained aerobic exercise effects mood positively, but you don’t just have to run or do aerobics—you can do things like yoga, tai chi or meditation, which help with symptoms of depression.”
Exercising outdoors
If you enjoy running or doing other workouts outdoors, you can still do so safely before sunrise or after sunset as long as you make yourself visible. McDeavitt recommends wearing reflective clothing as well as a blinking light that can clip on your clothes or shoes. He also suggests leaving your earbuds at home and listening to the environment and your surroundings.
“There is a balance. Find somewhere isolated enough to be protected from traffic while also making sure enough people are around you to feel safe. You can also carry personal protection with you,” he said.
Try to find a predictable running surface, such as a track or well-paved road, to avoid injury while running in low-light conditions.
Exercising indoors
Incorporate resistance training into your exercise routine at home by using dumbbells or resistance bands. You can duplicate most resistance exercises solely with elastic resistance bands.
Other bodyweight workouts that can be done at ease at home include pushups, planks and squats. If you have the resources, you can purchase an aerobic device for the home, such as a stationary bike or treadmill.
“There is value to seasonally maintaining your routine. Even if you regularly run outdoors in the spring and have to move indoors for the winter, don’t blow off your workout,” McDeavitt said.
See also
He also recommends including a mindfulness component in your workout, such as engaging in a stretching program a few times a week or doing yoga or tai chi.
“There are things you can do indoors that not only give you physical benefits, but emotional benefits as well,” he said.
It takes about three months of consistently doing an activity to develop a habit. When you stop the activity, you likely extinguish the habit faster than you built it. It is crucial to maintain an exercise habit by blocking out some time for it daily.
“You experience low serotonin and dopamine levels in SAD, depression or other conditions, but there is a benefit to boosting neurotransmitter levels through exercise,” McDeavitt said.
If you experience symptoms of depression, seasonal or not, speak to your primary care provider and seek help. Dialing 988 across the United States will connect you to the Suicide & Crisis Hotline, providing confidential support for those in distress.
About this seasonal affective disorder and exercise research news
Author: Homa Shalchi
Source: Baylor College of Medicine
Contact: Homa Shalchi – Baylor College of Medicine
Image: The image is in the public domain
The Phillies have marched within two wins of the World Series — and there’s nothing routine about the way they’ve done it
PHILADELPHIA — There are brothers competing against each other in the National League Championship Series. You’ve probably heard about this. The Nola parents have become well-deserved media darlings as their sons, Austin of the San Diego Padres and Aaron of the Philadelphia Phillies, have progressed deeper into the postseason through a couple of upset series to find themselves here: a pitcher and catcher on the last two NL teams standing. It’s cute.
In the seventh inning of Game 3 of the NLCS, the infamous Phillies fans considered this familial connection and saw an opportunity to stunt on the opposition, jeering at Austin Nola, “Aaron’s better” over and over until he struck out.
They’re not wrong, per say — I hope existing in perpetual contrast to your more successful, younger brother doesn’t sour the experience of being a major league baseball player in the postseason — but the Padres did just even the series at a game apiece by scoring six off Aaron Nola on Wednesday in San Diego.
The point is, that hardly matters to a fanbase that’s a little feral by nature and rabid from waiting. Eleven years without postseason baseball in Philly has given way to a team that frustrates as often as it delights, a team that has made it here, to the precipice of a pennant, playing only two games at home in practically a month. They ended the season with a 10-game road trip, snuck into a newly expanded postseason and haven’t had home-field advantage since. They knocked off the NL Central-winning Cardinals in a couple of games in St. Louis, clinched the division series at home against the reigning Braves after splitting the first two in Atlanta, and finally returned home to Citizens Bank Park this weekend with the NLCS knotted up at a game apiece after playing two on the west coast.
So, yeah, given a chance to gloat a little about their guys, Phillies fans took it.
And besides, they could tell themselves it worked.
That brought up Ha-Seong Kim, the Padres shortstop, who promptly smacked a sinker that sent veteran second baseman Jean Segura diving to stop as it bounced into shallow right field. You couldn’t call it a routine play, and even if you could, routine is exactly the kind of play the Phillies botch all the time. This time, however, Segura snagged the bouncing ball, leapt to his feet, and fired to first to get the final out of the inning.
By that point, he had committed an error (one of two for the team on the night), successfully smothered another sharply hit ground ball to turn two, hit a ball just inches above the dirt to drive in the go-ahead runs, and been picked off first base. Now this? As the game went to commercial, the broadcast marveled that Segura’s “rollercoaster night continues. He’s at the top of the mountain right now.”
After a rollercoaster season, the Phillies are approaching the top of the mountain. At the end of May, they were 21-29 before they started June with nine straight wins. They were under .500 for the final month of the season, but managed to finish the season just one game up on the Milwaukee Brewers for the final wild-card spot.
And now, with their 4-2 victory over the Padres on Friday night, they’re just two wins away from their first World Series appearance since 2009. Two just happens to be exactly how many more games they have at home this weekend, where they have yet to lose in the postseason.
“I’m not surprised, just because of the atmosphere,” first baseman Rhys Hoskins said postgame about a stat he’d heard describing the Phillies’ historical playoff success in home games. “I think it’s 100% a factor, probably felt that tonight.”
As amped as the 45,279 fans were before the game even got under way, a leadoff home run from NL home run leader Kyle Schwarber — the first Padres pitcher Joe Musgrove has given up in four games — sent the place into pandemonium. To say the Phillies never fully surrendered the lead from there makes it sound like the game was easy — or at least simple — when it was nothing of the sort.
If you’re bored by the all-too-2022 lack of action punctuated by game-changing homers (and game-not-changing not-quite-homers) in the American League championship series, you’ll love the messiness that made Friday night in South Philly so thrilling. The Phillies and Padres combined to put the ball in play 51 times across 69 plate appearances — that’s 51 opportunities for small-ball scoring, or stellar defense, or costly bobbles.
The Padres had their fair share of each, but I bet their fans don’t hold their breath every time a ball approaches one of their fielders. Will they prove they belong on this stage alongside the other would-be champions, or will they justify the season-long gags about how their power-centric lineup falters when the moment calls for precision?
The Phillies, apparently, contain multitudes, managing to do both in the span of a single game. That’s probably why they spend so much time emphasizing the importance of moving on from mistakes.
“We’ve talked about it; whenever something doesn’t go our way, we can get frustrated about it, but it ends right there,” said Schwarber, who is playing in his seventh postseason with his third different team. “I feel like we’ve been doing a really good job of that throughout this past season.”
The Phillies are hardly scrappy — they have the fourth-highest payroll with only the New York and Los Angeles teams spending more than them this season — but they play like it. Maybe it seeps into the clubhouse from the proudly blue-collar and even more proudly belligerent about their sports city. Or maybe it’s because winning is fun and waiting can make you just happy to be here, or it can make you hungry for more.
When the playoffs started, the Phillies had the top two players with the most regular-season games played without a postseason appearance: J.T. Realmuto at 1,005 and Segura at 1,328.
No matter what, they’ve shed that distinction already, they’ve overperformed in the postseason and lived down whatever mistakes they made in the summer. Last year, the 87-win team wouldn’t even play beyond 162. So maybe it’s a chip on their shoulder, or maybe it’s just the chance they needed.
“I wait 11 years for the opportunity, I’m not going to go back,” Segura said. “I’m going to do the best I can to continue to grind it, to continue to help the ball club, and bring something positive every single day. I just waited too many years for the opportunity, and I don’t want to let it go by.”
U.S. health task force calls for routine anxiety screening in adults
Anxiety disorders are often unrecognized and underdetected in primary care: One study cited by the task force found the median time for initiating treatment for anxiety is a staggering 23 years.
While the task force’s initial deliberations on anxiety screening predated the coronavirus pandemic, the new guidance comes at a critical time, said task force member Lori Pbert, a clinical psychologist and professor at the University of Massachusetts Chan Medical School in Worcester, Mass.
“Covid has taken a tremendous toll on the mental health of Americans,” Pbert said. “This is a topic prioritized for its public health importance, but clearly there’s an increased focus on mental health in this country over the past few years.”
In April, the task force made similar recommendations to begin anxiety screening in children and teens, ages 8 to 18. The proposal announced Tuesday focuses on young and middle-aged adults, including those who are pregnant or postpartum, citing research showing that screening and treatment can improve anxiety symptoms in those younger than 65.
But the guidance, somewhat surprisingly, stops short of recommending anxiety screening for people 65 and older.
One reason: many common symptoms of aging, such as trouble sleeping, pain and fatigue, can also be symptoms of anxiety. The task force said there wasn’t enough evidence to determine the accuracy of screening tools in older adults, which may not be sensitive enough to distinguish between anxiety symptoms and conditions of aging.
The task force advised clinicians to use their judgment in discussing anxiety with older patients. The task force also reiterated an earlier recommendation that adults of all ages undergo routine screening for depression.
The task force, an independent panel of experts appointed by the Agency for Healthcare Research and Quality, wields enormous influence, and while its advice isn’t mandatory, the panel’s recommendations often change the way doctors practice medicine in the United States.
Some doctors questioned how the recommendations would play out in the real world, where mental health providers say they already can’t meet patient demand, and patients complain of waiting months for an appointment with a therapist.
“Screening is great, but with a dire shortage in the workforce, it’s perplexing unless there are plans for increased funding of clinicians,” said Eugene Beresin, a psychiatrist at Massachusetts General Hospital and executive director of the Clay Center for Young Healthy Minds.
Global prevalence of anxiety and depression increased by 25 percent during the first year of the pandemic, the World Health Organization reported earlier this year. By the end of 2021, the WHO said, “the situation had somewhat improved but today too many people remain unable to get the care and support they need for both pre-existing and newly developed mental health conditions.”
Anxiety, with its telltale dread and gut-wrenching, heart-pounding, palm-sweating physical signs, can manifest in a number of distinct diagnoses, including generalized anxiety disorder, social anxiety disorder, panic disorder and others.
Together, these make up the most common mental illnesses in the United States, afflicting 40 million adults each year, according to the Anxiety and Depression Association of America. Treatment can include psychotherapy, notably cognitive behavioral therapy; antidepressant or anti-anxiety medications; as well as various relaxation, mindfulness and desensitization therapies, physicians said.
The panel also considered the benefits of screening patients for suicide risk but concluded that even though suicide is a leading cause of death among adults, there is “not enough evidence on whether screening people without signs or symptoms will ultimately help prevent suicide.”
Still, the panel urged providers to use their own clinical judgment to determine whether individual patients should be screened for suicide risk.
For primary care physicians, already in the throes of a “crisis” of burnout, pandemic-driven stress and their own mental health challenges, adding yet another screening test to a long list of clinical tasks may feel burdensome.
“If primary care providers are asked to screen for one more thing, we are going to break without more resources,” said a nurse practitioner in Northern California, who asked not to be named because she didn’t have permission from her clinic to speak about the issue.
Ticking off current requirements, like verifying up-to-date screenings for cervical, colon and breast cancer, as well as food insecurity, domestic violence, alcohol and tobacco use, she said everything must be packed into a 15-minute appointment, while also treating patients with complex, chronic conditions.
“It just feels wrong if people are positive for depression or anxiety, and we don’t have the mental health support to help them,” said the practitioner.
But Mahmooda Qureshi, an internal medicine physician at Massachusetts General Hospital, said that additional support for patients suffering from depression or anxiety will help.
“After 2020, it’s the rare patient who is not anxious,” said Qureshi, who noted that she now routinely asks patients, “How’s your stress?” “We have found that when it comes to mental health, if we don’t ask, often we don’t know.”
The task force acknowledged the challenges of delivering mental health care to all those in need, adding that fewer than “half of individuals who experience a mental illness will receive mental health care.”
The panel also cited “racism and structural policies” that disproportionately affect people of color. The panel noted that Black patients are less likely to receive mental health services compared to other groups, and that misdiagnosis of mental health conditions occurs more often in Black and Hispanic patients.
Pbert said the latest guidance is just one step in addressing the urgent mental health needs of patients. “Our hope is that this set of recommendations can bring awareness of the need to create greater access to mental health care throughout the country,” she said, as well as highlight “gaps in the evidence so funders can support critically needed research in these areas.”
The proposed recommendations are open for public comment through Oct. 17, after which the task force will consider them for final approval.
Lose Love Handles in a Week With This Routine, Says Trainer — Eat This Not That
Not feeling the love from your love handles? To say that excess fat in this area of the body is a nuisance would be an understatement. We’ll be honest: It’ll take hard work and dedication on your part to lose love handles in a week, but it is possible to tighten things up in that short amount of time! We’ve put together an effective routine that’ll help you do exactly that.
Strength training, steady-state, and interval-style cardio should be your main focus. Carrying fat in your love handles is related to insulin sensitivity. So not only do you need to control your carb intake, but also prioritize lifting weights to make the body more insulin sensitive. Strength training will shuttle the nutrients you eat to the muscle rather than your fat stores.
When it comes to exercise selection, you want a mix of heavier compound movements, and end the routine with a core and conditioning exercise. So now let’s get started on the workout you can do two to three times in one week to lose your unwanted love handles. Read on to learn more, and next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Are you ready to lose love handles in a week? It all starts with the Barbell Front Squat. For this exercise, get underneath the barbell so that it’s placed directly on your front shoulders. Put your fingertips on the bar outside your shoulders, and bring your elbows forward so it’s pointed in front of you. Once you’re in position, lift the bar out of the rack, take a step backward, and sit back onto your heels, squatting down to where your thighs are parallel to the floor. Drive yourself back up through your heels and hips, flexing your quads and glutes to finish. Complete 3 sets of 6 to 8 reps.
For the Dumbbell Row, position yourself parallel to a bench so that one hand and knee are firmly planted on the surface for balance. Grip a dumbbell with your opposite hand and your arm extended straight down toward the floor. Then, pull the dumbbell up towards your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm back down, and get a solid stretch at the bottom performing the next rep. Complete 3 sets of 8 to 10 reps for each arm.
Start your Walking Lunges with a kettlebell in each hand. Step forward with one leg, and firmly plant your foot into the floor. Then, lower yourself under control until your back knee gently touches the ground. Walk forward with the other leg, and repeat. Complete 3 sets of 10 reps for each leg.
For Landmine Rotations, put a barbell inside a landmine attachment. Grip the end of the barbell with both hands, and hold it out in front of you with your feet shoulder-width distance apart. Keep your core tight, and rotate the bar towards one side of your body while pivoting both feet in that direction. Leading with your hips and shoulders, rotate the bar to the opposite side, all while maintaining tension in your core. Complete 3 sets of 10 reps for each side.
Kettlebell Swing wraps up this series, so get excited! Line up the kettlebell about two feet away from your body. Push your hips back, keep your chest tall, and reach for the handle with both hands. Tighten your core, and pull the kettlebell towards you before snapping your hips forward and squeezing your glutes as hard as you can at the top. Swing the kettlebell until it’s parallel to the floor. After you swing it, keep your core tight, and use your lats to pull the kettlebell back. With your knees slightly bent, pull the kettlebell back between your legs, and hip hinge back before popping them forward for another rep. Complete 3 sets of 15 to 20 reps.
Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more