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The product recommendations in this post are recommendations by the writer and/or expert(s) interviewed and do not contain affiliate links. Meaning: If you use these links to buy something, we will not earn a commission. Beer is fermented and lower in alcohol than liquor, so it must be the lesser evil of the adult beverage world, right? Not so fast. Some craft or high-alcohol beers can pack anywhere from 170 to 350 calories, according to the U.S. National Library of Medicine. Those empty calories, mostly from alcohol and carbs, can quickly rack up and leave you at a calorie surplus—not…
If you make good use out of your kitchen, there are probably a few items you regularly use that are past their prime. Some may be easy to spot based on scratches, scuffs, and funky smells, while others may more sneakily breed ickiness. To help you eliminate the guesswork, we asked food safety expert Trevor Craig, corporate director of technical training and consulting at Microbac Laboratories, which kitchen items you need to replace more often, including the when and why. Keep reading for all of the dirty details. The common kitchen items and tools you should replace *right now*, according…
What are bad habits? Bad habits are unhealthy behaviors we engage in so often that they’re automatic. While some habits can be healthy—brushing your teeth before bed or buckling your seatbelt in the car, for example—bad habits can often have negative effects on your well-being. Eating junk food, skipping exercise, drinking heavily, smoking, or staying up late to binge-watch TV or scroll through social media could all impact your mental and physical health, increasing stress, and even exacerbating symptoms of depression or anxiety. Bad habits can also take on the form of social behaviors. If you habitually make yourself the…
Upon searching on the internet for the ideal rep range to train in for hypertrophy, you’ll likely come across many tables that all lay down rep ranges the same way: Strength: 1-5 reps at a high load Hypertrophy: 6-12 reps at a moderate load Muscular endurance: 12+ reps at a low load It is important to note that the number of reps decreases as the load increases. Another way to examine this question is whether both high and low loads can elicit hypertrophy adaptations and to what degree. The recommendations above have been staples in exercise science textbooks. They even…
Jay Cutler had a rough night back in 2008 when he came runner up to Dexter Jackson, ending his two-year run as Mr Olympia. Still, the bodybuilding icon was determined to comeback bigger and stronger the following year, and recently shared one of the most important moves that saw him reclaim the title in 2009 and once again in 2010. Taking to Instagram on August 22, 2024, the legend, who acheived 22.5 inch arms, shared two of his favorite moves for mixing up stale bicep routines, and explained why the second move was very special to him. Jay Cutler’s Top…
A well-implemented corporate wellness program is imperative in the dynamic work environment. Corporate wellness programs create a more long-lasting impact than standard perks. These wellness programs enhance employee well-being beyond the conventional benefits and improve lives both within and beyond office walls. Most forward-thinking establishments focus on tailor-made wellness programs for employees, acknowledging the profound impact of well-being on productivity and organisational success. It’s important to remember that the journey towards corporate wellness is continuous and ever-evolving. The key is to choose a program that aligns with organisational goals and culture, one that understands and caters to the unique health…
For Valentina Petrillo, competing in the 2024 Paris Paralympics is monumental on multiple counts.First, there’s the fact that the Italian track athlete initially drew inspiration for this feat over four decades ago: During the 1980 Moscow Olympics, young Petrillo watched on TV as the Italian sprinter Pietro Mennea clinch gold in the 200 meters, surging from behind in the final seconds to win the race, as she told Out Sports in 2020. That moment stuck with Petrillo, who is now 50, and has served as motivation for her to chase her own big athletic goals on the track.Then, there’s the…
(2022). Adult data 2022. Mental Health America. Link (2019, February 6). 5 surprising mental health statistics. Mental Health First Aid. Link (n.d.) Quick facts and statistics about mental health. Mental Health America. Link (2024, April 16). About mental health. Centers for Disease Control and Prevention. Link (2023, April). Mental health by the numbers. National Alliance on Mental Illness. Link (n.d.). How common is bipolar disorder? Mental Health America. Link Dell’Osso, B., Cafaro, R., & Ketter, T.A. (2021). Has bipolar disorder become a predominantly female gender related condition? Analysis of recently published large samples. International Journal of Bipolar Disorders. Link Lam,…
In this episode, I’m thrilled to welcome Carl Pullein back to discuss various time management and prioritization strategies. We dive into the Ivy Lee method, GTD (Getting Things Done), and the 5 AM Club, focusing on how busy professionals can effectively manage their time and prioritize tasks. Carl and I emphasize the importance of balancing work, personal projects, and administrative tasks to achieve a sustainable and productive lifestyle. Throughout our conversation, we explore the habit of procrastination and offer practical strategies for reframing it as a valuable learning experience. Carl shares his unique “Two Plus Eight” task prioritization system and…
Whether you’re aiming to build muscle, burn fat, or improve overall fitness, kettlebells are designed to deliver a dynamic approach to full-body strength and conditioning. This 4 week kettlebell transformation workout utilizes a single piece of equipment that allows you to streamline your training and focus on efficiency, progress, and results. With this 4-week progressive kettlebell workout, you’ll experience a structured plan that balances strength and hypertrophy with conditioning and core work. This program ensures continuous progress by progressively increasing intensity and complexity, pushing your limits while keeping your workouts varied and engaging. 4 Week Kettlebell Transformation Workout Program Guide…