Today, it’s common to hear the word “mobility” in the fitness community. However, not everyone fully understands what this means. Having mobility means you’re able to move your joints freely and easily. It’s an essential part of routine fitness, but because very few fully understand what it means, it’s often overlooked.
So to help you understand its importance, TAG: The Anti-Gym is here with everything you need to know about mobility and how you can incorporate mobility exercise into your workouts,
The Importance of Mobility
Everyone is born with full mobility. But as we age, our bodies become stiffer and less capable of movement unless we stay active and regularly perform mobility workouts.
Mobility workouts are like stretches that work to loosen up your joints. The more you do them when you’re young, the more you’ll be able to move around freely when you’re older. If you’re one of the many that grew stiff over the years, you can get your mobility back by incorporating the right exercises into your workouts.
Ways to Add Mobility Exercises to Your Fitness Regiment
Implementing mobility exercises into your workouts is simple especially since most of them are very similar to stretches. It’s best to preform them before each workout so you have a wider range of motion to prevent strain on your joints.
However, if the usual mobility exercises are a bit boring for you, consider these fun and unique alternatives.
- Weekly Yoga
This is one of the most common ways to not only improve your mobility, but your flexibility, balance, and core strength as well. The easiest way to incorporate yoga into your workout regimen is to attend weekly classes. Doing this is especially helpful for beginners as instructors will help you execute each pose and breathing technique properly.
- 10-Minute Squat
Now before you write this exercise off, you’re not expected to do 10-minute squats after years of minimal exercise. Instead, start off slow by holding the position for one minute every day for a week. After that, hold a squat for two minutes, and continue to hold it longer until you can successfully and comfortably squat for 10 minutes. This will loosen up your hips and lower back to allow more movement and less discomfort when working out.
- Perform Daily Exercises with MobilityWOD
MobilityWOD (Mobility Workout of the Day) provides a series of mobility exercise videos you can follow to help you move around more freely. They offer a variety of videos targeting everything from your ankles to your shoulders. The best way to use MobilityWOD is by watching and going along with the exercises in their Daily MWOD series.
But before you start doing yoga or watching mobility exercise videos, you need to remember to take it slow. Don’t rush into the exercises if you haven’t worked out in years. While they are designed to be less strenuous on your body, they can still cause soreness and injury if you’re not careful.
Mobility is one of the most important fitness aspects to remember when working out. So make an effort to incorporate mobility enhancing exercises in your life so you’re free to move around comfortably for years to come.
And if you’re looking for a way to get physically fit while enhancing your mobility, sign up for a membership at TAG: The Anti-Gym now!
By TAG: The Anti-Gym
Dietary supplements – we’ve all taken them, but are these pills actually helping your health? According to a recent documentary called, “Supplements and Safety,” fish oil supplements are not.
This program was a part “Frontline,” a PBS investigative series. It worked with The New York Times and The Canadian Broadcasting Corporation in an effort to uncover the truth about fish oil and other dietary supplements.
So how does this recent report affect you and many other taking dietary supplements across Boca Raton?
Fish Oil Supplements: What the Studies Have Found
Fish oils are third most popular supplement in the country and is taken by 1 in 10 adults. For years, we believed these little pills held the golden key to heart health. This is because fish oil supplements contain omega-3 fatty acids, components that are thought to be essential for heart function and overall heart health.
Most experts believe in the benefits of fish oil supplements, but the “Frontline” documentary uncovered a study published in JAMA Internal Medicine in 2014 that found these supplements to have no evidence of properties beneficial to heart health.
“I think for cardiovascular disease, one has to say that there is no compelling evidence that taking fish oils protects against a first heart attack or a second heart attack,” said Andrew Grey, an associate professor of medicine at the University of Auckland and the author of the JAMA study. “People who are advised to [take fish oil supplements] or are doing it are wasting their time and money.”
In addition, the documentary shows 83% of fish oils tested in New Zealand fish oil supplements were not in compliance with industry standards. Some of them even contained high levels of oxidation and oxidized lipids which can be harmful to overall health.
On top of that, other studies discovered that since dietary supplements are not regulated by the federal government, some may be contaminated or tainted. So it’s common ingest rancid fish oil supplements unknowingly.
Replacing Fish Oil Supplements
Again, experts generally believe there are benefits of taking fish oils, but to really ensure your heart health, you’ll need to lay off the pills. Instead, it’s recommended to get your omega-3s by incorporating foods rich in these fatty acids into your diet.
The best way to do that is to eat more fish that naturally contain omega-3s. You can also add more eggs, dairy, soy, and even peanut butter and flaxseed into your diet. Plus, combining this diet change with routine exercise will help boost your overall heart health in no time.
For more information about the truth behind dietary supplements, check out the “Supplements and Safety” official website now.
And if you’re looking further enhance your heart health with a great workout, head over to TAG: The Anti-Gym. We’re now offering a one-month membership for you and a friend for just $49.
By TAG: The Anti-Gym
For years we believed that being physically fit meant a healthier life regardless of what the numbers said on the scale. However, recent studies show that body fat can still affect your overall wellness no matter how much you exercise.
Here at TAG: The Anti-Gym, this information can be a lot to take in. So we’re here to help you understand what these new findings mean for you.
What’s the Fat but Fit Theory?
This term was coined around 1998 when the National Institutes of Health published the study “Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults.” This determined that maintaining physical fitness affected the body more than the percentage of body fat. Essentially, if you stayed healthy and fit, then you could reduce your chances of premature death.
However, that theory was debunked in 2015 when the International Journal of Epidemiology published the results of a 30-year study that followed 1.3 million Swedish men. It showed the benefits of exercise declined for those who were obese. In comparison, those who maintained a healthy weight but were not physically fit had lower risks of death.
Fat and Inflammation
The results of the research are supported by a study from January 2015 that connected higher body fat with high levels of inflammation, which causes diseases such as diabetes, cancer, and chronic conditions.
In simplest terms, the more fat you have stored in your body, the higher the risk of suffering from life-threatening diseases. And this holds true even if you exercise regularly.
How This Affects You
In 2004, Walter Willett, a nutrition and health expert at the Harvard School of Public Health, told the Washington Post about the importance of both fitness and fatness.
“It’s definitely good to be as fit as possible no matter what your body weight is,” he said. “But it’s also clear that it is optimum to be both lean and fit. It shouldn’t be a question of one or the other.”
So what does that mean for you?
The studies mentioned above show that being healthy and physically fit won’t make you immune to health concerns and premature death. It’s also crucial to maintain a healthy level of body fat, and the best way to do that is to incorporate a nutrient-rich diet filled with whole foods into your lifestyle. Eating a variety of organic vegetables and fruits, lean meats, and plant-based protein will help you reduce and keep off body fat.
You also want to make sure that you keep up with routine exercise. Whether you’re working to build more muscle or just going for a run around your neighborhood, staying active will help you keep your body’s fat levels in check.
And when you’re ready to cut the fat out of your body, contact TAG: The Anti-Gym in Boca Raton, FL, and sign up for a one-month membership for just $49.
By TAG: The Anti-Gym
If you’re trying to lose weight, chances are that you rely on your body mass index (BMI) to help you track your progress. After all, it’s been the standard in health and fitness measurement for years.
But now, it seems like there’s a new way to determine the progress of your health and fitness journey. Recently, more professionals have turned to bioelectrical impedance analysis (BIA) to measure weight loss progress.
So which is better? To help you find out, TAG: The Anti-Gym is here to show you the pros and cons of BMI and BIA.
BMI: Your General Score
Your BMI is a number that’s used to determine whether you’re at a healthy body weight. To determine your BMI, you divide your weight by your height in inches and multiply that value by 703. Once you’ve calculated your BMI, you can use the guide below to determine if your body weight is healthy:
- Underweight: Below 18.5
- Normal weight: 18.5 to 24.9
- Overweight: 25 to 29.9
- Obese (Grade I): 30 to 34.9
- Obese (Grade II): 35 to 39.9
- Obese (Grade III): 40 or more
Though BMI has become the standard for measuring body weight, it’s not always accurate. Since this number is only calculated from your height and weight, someone with lean muscle and very low body fat can still be considered overweight or even obese.
Bioelectrical Impedance Analysis
BIA is slowly but surely becoming the new standard in health and fitness tracking. Unlike BMI, BIA is more than a number. It’s a method that gives you a comprehensive look of your body composition. It measures body fat levels, lean body mass, and body water percentages.
Getting your BIA can be more complicated. It requires special scales and tools you can find at select fitness clubs or your doctor’s office. However, BIA is considered a more accurate mode of health and fitness measurement.
For example, if the number on the scale hasn’t moved or increased, your BIA can help you determine if the extra weight is coming from gaining more body fat or lean muscle. This lets you know when you need to increase your efforts and when you can slow down to prevent overworking your body.
Which Is Best for Measuring Progress?
BMI and BIA both have their own benefits. Calculating your BMI is quick and easy to calculate, but BIA produces more in-depth readings. So which is a better way to measure progress?
Hands down the best way to measure progress is your BIA. Since this method uses more factors about your body to determine its results, you have a better understanding of what’s considered healthy for you rather than the general population. So you can determine your exact progress and health.
And if you want to improve your BMI or BIA, sign up for a membership at TAG: The Anti-Gym. Right now, we’re offering a one-month membership for you and a friend for just $49.
By TAG: The Anti-Gym
Valentine’s Day is almost here in Boca Raton, FL, and the crunch to find the perfect gift has begun. But this year, don’t settle for giving your love the cliché box of chocolates, especially when they’re trying to maintain their health and fitness goals. Instead, give your sweetheart any of TAG: The Anti-Gym’s top five health-conscious Valentine’s Day gift picks below!
If your active sweetheart loves style, then consider gifting them the Fitbit Flex. This fitness tracker records steps, sleep patterns, calories burned, and active minutes. Best of all, it’s available in a variety of colors and patterns to match your Valentine’s style and personality.
And if you’re really looking to make this gift special, designer bands are available to essentially turn this fitness tracker into sophisticated and stylish piece of jewelry your honey will be sure to love.
Personal Training for Two
It’s true what they say: a couple that works out together stays together. So for Valentine’s Day, sign up you and your love for personal training sessions for two. By enrolling at places such as TAG: The Anti-Gym, both of you will be able to go through your health and wellness journey together for a unique and more fun way to get active.
A Couple’s Massage at The Maui Spa
And after that personal training session, book a couple’s massage for two at any of Boca Raton’s local spas. We recommend the Couples Retreat Package at The Maui Spa. Here, your muscles will be able to heal and relax as you and your valentine get massages side by side in a deluxe suite. Plus both of you will be pampered with an aromatherapy foot soak, a session in the aromatherapy steam room, and mango mimosas.
Passes to Coral Cliff
For a day of fun and romance, consider getting passes to Coral Cliffs in Fort Lauderdale, FL. With this, both of you can reach new heights as you climb any of the walls in this indoor climbing gym. They also offer a Bouldering Day Pass. Perfect of adventurous couples, you and your love can spend a day climbing without the use of ropes or equipment. Best of all, no matter if you and your sweetie are beginners or expert climbers, you’ll have the resources needed for your skill levels.
Cooking Classes at Sur La Table
To really bring some romance to your holiday, sign up you and your love for cooking classes at Sur La Table in Boca Raton, FL. They offer a variety of classes that can help you learn how to craft culturally authentic dishes from all over the world. And of course, they offer a variety of cooking classes geared toward creating healthy and delicious meals.
Valentine’s Day is only days away. So make sure that you don’t get stuck giving your health-conscious sweetheart a box of chocolates. Check out any of the top 5 Valentine’s Day gift ideas above to give your love a fun and healthy gift for the holiday.
A gym membership to TAG: The Anti-Gym is also a great Valentine’s Day gift for health-conscious sweethearts. We’re now offering a one-month membership for you and a friend for just $49. So sign up you and your honey today!
Low carb or low calorie? If you’ve ever tried to lead a healthier lifestyle, you’ve surely asked yourself which of these dieting options is best. The truth is, both options can help to boost your weight loss and health and wellness efforts. But what are the pros and cons of each one?
To help you decide whether a low-carb or a low-calorie diet is best for you, TAG: The Anti-Gym has provided this helpful guide.
Pros and Cons of a Low-Carb Diet
Low-carb diets have gathered some hype lately and for good reason. Recent studies have found that those who follow a low-carb diet are likely to lose more weight than others are.
With this diet, you must minimize your intake of carbohydrates and consume more protein and fewer starchy vegetables, such as corn and potatoes. When you limit carbohydrates in your diet, your body produces less insulin. As a result, you’ll burn fat to generate energy and help you shed some pounds.
However, you need to consider some important risks before you follow a low-carb diet. Since our bodies use carbohydrates as their main source of fuel, burning fat may produce less energy than you’re used to, which means you may feel more fatigued on a daily basis. On top of that, a lack of carbs in your diet can result in digestive issues, vitamin deficiencies, and a higher risk of chronic diseases.
About Low-Calorie Diets
A low-calorie diet is one of the most versatile options for anyone trying to lose weight and get healthier. Since this only restricts the amount of calories you consume, you can essentially eat whatever you want. You just need to make sure that you don’t exceed your daily recommended calorie intake.
But while fewer calories help you to lose weight, the lack of food restrictions means it will be harder to lead a healthier lifestyle. Because of the freedom to eat whatever you want, unhealthy food choices can decrease your overall wellness. For example, the 200 calories in a glass of soda can fit in this diet type, but the high amount of sugar and chemicals will contribute to a higher risk of diabetes and other health concerns.
Low-carb and low-calorie diets can help you to lose weight, but alone, they won’t help you get healthy. So if you’re looking to shed the pounds and improve your wellness, your best bet is to adopt a diet that encompasses both options.
A calorie-controlled diet that promotes a healthy balance of carbohydrates, protein, fruits, grains, and vegetables will put you on the fast track to achieve your weight loss goals and enhance your wellness.
And to further boost your health and wellness efforts, be sure to combine your balanced diet with routine exercise at TAG: The Anti-Gym. We’re now offering a one-month trial for you and a friend for just $49. So sign up online today!
By TAG: The Anti-Gym
A sweet tooth and dieting have never mixed. Those who experience intense sugar cravings understand how difficult it can be to maintain healthy eating habits when all you want is a piece of your favorite chocolate.
While there technically isn’t a definitive way to cure sugar cravings, something can help to suppress them. Studies conducted by scientists from the University of Iowa have confirmed the discovery of fibroblast growth factor 21 (FGA21), a hormone produced in our livers to help slow down sugar intake. But how does it work?
To find out, TAG: The Anti-Gym has provided more information about FGA21 below.
How Does FGA21 Work?
You’re probably thinking that it’s impossible for your body to suppress your sweet tooth, but it can. When you consume too many carbohydrates, the liver produces FGA21 to let your brain know that it’s time to stop eating sweet treats.
During the research process, the scientists found that mice injected with the FGA21 hormone ate seven times less food less than the ones without the additional hormone.
According to Matthew Pottoff, a co-author of the paper published in the journal Cell Metabolism, “This is the first liver-derived hormone we know that regulates sugar intake specifically.” Therefore, FGA21 can positively affect obesity and diabetes in people with one or both conditions.
Silencing Your Sweet Tooth
FGA21 isn’t currently available as a commercial supplement, and our bodies only produce it at certain times. So it can still be difficult to silence your sweet tooth on a regular basis.
Fortunately, there are ways to prevent your cravings from getting the best of you so you can better maintain your diet and weight loss efforts. One is to substitute sugary treats from something healthy but just as sweet. Digging into yogurt or a piece of fruit rather than a chocolate bar will help to satisfy your craving without destroying your diet.
Another way is to give into your cravings carefully. One of the biggest ways to sabotage your weight loss efforts is to cut sugar completely out of your diet. Those who do this tend to want sugar more and consume too much of it when they give in to their cravings. By indulging in small amounts of sweets periodically, you’ll be able to curb your cravings.
FGA21 and Exercise
Routine exercise helps your body to reap the benefits of FGA21 much more. So whenever you hear your sweet tooth call, go for a run or stop by TAG: The Anti-Gym. We’re now offering an exclusive one-month membership trial for you and a friend for just $49 when you sign up online today!
Everyone has a pre-workout or warm-up ritual, but is what you’re doing helping you to make the most of your exercises?
What you do before you hit the gym can make or break your entire session. So before you start exercising, here are a few pre-workout and warm-up tips provided by TAG: The Anti-Gym that you should live by to ensure you get active and healthy in the best way possible.
Fuel Up Properly
You should always have something to eat about one hour before your workout depending on how long it takes your body to digest food. However, that doesn’t mean you can stuff your face with whatever you can find in your fridge. You need to load up on carbs and protein.
Think of these two foods as a tag team. Healthy carbs in foods such as oats give your body the energy needed to help you stay active longer. As you’re working out, protein will help you build more muscle and strength.
Drink a Few Glasses of Water
Hydration is the key to a successful workout. So about an hour before you hit the gym, drink at least 20 ounces of water. This will prime your body for physical activity and prevent cramping and lightheadedness while you’re exercising.
And make sure to drink room temperature water before, during, and after exercise. Room temperature water absorbs into our bodies better, which means we feel hydrated and more energized faster than if we were to drink cold water.
Tie Your Shoes
For runners, it’s always best to tie your shoes properly to prevent injury. You’ll want to make sure that your shoes are tied loosely enough to relieve foot pressure but tightly enough to provide ankle support.
To further ensure comfort, you can consider lacing your sneakers differently. There are a ton of suggestions you can try, but remember, everybody’s feet are different. So if the way you lace your shoes is making things more uncomfortable, find another way that’s best for you.
Stretch It Out
No matter if you’re running or lifting, stretching is a tried and true pre-workout ritual. It promotes better circulation, boosts the flow of oxygen to your muscles, and gets your body better prepared for physical activity. On top of that, it loosens up your muscles and helps to prevent soreness and cramping after your workout.
Take the Time to Warm Up
Like stretching, warming up prepares your body for physical activity. The difference between the two is that warming up increases your heart rate faster to help you burn more fat. Something as simple as a light jog or jumping jacks can get your body ready to go.
And if you find traditional warm-up methods to be a little boring, then spice things up a bit and warm up with light yoga or Pilates.
Preparing your body for exercise is key to an effective workout. So be sure to practice any of the pre-workout and warm-up tips to live by mentioned above!
And when you’re ready to get active and really make the most of your workouts, visit TAG: The Anti-Gym in Boca Raton for a fun, unique way to exercise with one of our personal trainers!
With busy lives in Boca Raton, many people believe that it’s difficult to maintain a healthy diet. But TAG: The Anti-Gym is here to let you know it’s easier than it seems. By adding just a few of the following nutrient dense foods to your meals, you can get the vitamins and minerals you need to boost your overall health.
Today, you can’t go to a grocery store without seeing kale. However, this popular green does live up to its hype. Considered a superfood, kale is one of the most nutrient dense foods you can consume. Whether you bake it or add it to your smoothie, this green will give your body minerals like calcium and iron as well as vitamins A, K, and C.
This vegetable may be most prominent during the holidays, but you’ll want to consider it a year-round ingredient in your home. Not only does it contain the majority of your daily recommended amount of vitamins A, C, and B6 and healthy minerals, but it’s also a great source of beta-carotene. This helps decrease the risk of heart disease and certain cancers, and it promotes a slower aging process.
These little beans are more than a side dish and a great source of protein—one cup has an entire day’s protein needs. Edamame is also a nutrient dense bean that enhances your health. They’re rich in manganese, iron, copper, and phosphorous. Plus they have more than a quarter of the vitamin K, potassium, and other minerals and vitamins you need each day. Just pop the beans in your mouth as a snack or add them to your salads to incorporate more nutrients into your diet.
Almonds are everyone’s go-to snack, and it’s easy to see why. They’re packed with protein and taste great. And when you pop a few in your mouth, these nuts deliver vitamin E, fiber, and a wide array of essential minerals. Best of all, they contain good monounsaturated fats, which are great for your heart.
Berries, specifically raspberries and strawberries, aren’t like other fruits. Instead of sugar, they’re filled with essential vitamins and minerals that not only will improve your health but your skin as well. One cup of strawberries and raspberries provides 100% and 43%, respectively of the daily value for vitamin C. On top of that, a smoothie containing these berries will give your body a great amount of potassium and fiber.
No, you haven’t died and gone to heaven—dark chocolate really is good for you. Darker chocolates contain more nutrient dense cocoa. This simple ingredient adds fiber, copper, and much more to this dessert. Cocoa also provides vast amounts of antioxidants that benefit your heart, skin, and brain’s chemical activity. Simply put, this treat not only satisfies your sweet tooth but also your body’s need for nutrients.
Don’t let you busy schedule negate your healthy lifestyle. Maintain your wellness by adding the most nutrient dense foods to every meal for a quick and easy way to ensure your good health.
To further enhance your well-being, make sure that you incorporate some exercise into your schedule at TAG: The Anti-Gym and schedule your FREE one-week trial now!
You’ve created a diet regimen and a workout schedule, so you’re ready to achieve your New Year’s weight loss resolution. But before you start trimming the fat, TAG: The Anti-Gym is reminding you of five things that can sabotage your weight loss resolution.
Eating Too Much Healthy Food
Eating too much healthy food doesn’t sound bad, especially when you’re trying to lose weight this year, but even healthiest of meals can pack a ton of calories.
If you consume more than your recommended calorie intake and don’t burn it off, you’ll add pounds to your body, not lose them. So talk to your doctor about how many daily calories you should consume to achieve your New Year’s weight loss resolution and don’t exceed them in order to shed pounds.
Skipping Snacks and Desserts
Many people think they shouldn’t eat snacks and desserts when they’re trying to lose weight, but those who cut out all indulgences ultimately have a harder time shedding the pounds.
Without the occasional salty snack or piece of chocolate, your cravings for them get much stronger. Then when you do treat yourself, you end up eating more than you should, which negates your weight loss efforts.
So if you want a scoop of ice cream or a brownie, eat it. This way you’ll keep your cravings down and avoid overindulging throughout the year.
Forgetting the 80/20 Rule
But of course, this doesn’t mean that if you love chocolate, you should grab a dessert with every meal. You have to keep them in moderation if you want to lose weight. The best way to do that is to consistently follow the 80/20 rule.
The 80/20 rule states that 80% of what you eat should be healthy and the remaining 20% can be what you want. For example, if you have healthy foods for breakfast, lunch, and dinner, you can treat yourself to a small bag of chips as a midday snack or a small portion of chocolate as dessert without destroying your weight loss efforts. So essentially, you can have your cake and eat it too.
Not Drinking Enough Water
It should go without saying that drinking more water is key to achieving your New Year’s weight loss resolutions. Without it, toxins remain in your body, making it harder to cut the fat. Plus a lack of water causes dehydration, which can lead to hunger pangs and overeating.
So make it a point to drink more water. It’ll flush out your body and make it easier to absorb nutrients. On top of that, sipping on water throughout the day and drinking it with your meals will boost your metabolism and curb your appetite so you’ll be able to lose weight faster.
Not Making Time to Work Out
The biggest way to sabotage your New Year’s weight loss resolution is skipping the gym. Sure you can lose weight by maintaining healthy eating habits, but if you’re looking to keep off the weight, you need routine exercise.
With a healthy diet and a consistent workout regimen, you’ll be able to achieve your lifestyle goals for 2016 in no time. Just make sure that you’re mindful of the five things that can sabotage your New Year’s weight loss resolution so you can set yourself up for success.
And when you’re ready to take the steps to accomplish your New Year’s weight loss resolution, check out the Ultimate Guide to Vertical Training to learn about a unique and healthy way to shed some pounds at TAG: The Anti-Gym in 2016.