luokebb - News 2020-09-12T03:07:00-04:00 luokebb 2020-09-12T03:07:00-04:00 2020-09-12T03:07:34-04:00 6 EXERCISE UPGRADES FOR BETTER RESULTS luoke xia A bad day in the gym is better than any day outside the gym. It’s an obvious mantra that speaks to the frequency by which most people either:

A) Get injured

B) Become frustrated and quit

C) Can’t figure out how to make their workout plans “feel” better.

Back pain, knee pain, and other injuries sidetrack most people from their normal workout routine, and make it seemingly impossible achieve your fitness goals.

Enter Eric Cressey. During the last 10 years, Eric has repeatedly proven himself as not only one of the smartest coaches in the industry, but also someone that understands how to train people for success while minimizing the likelihood of injury. Why just avoid activity when you can still find ways to train pain-free?

If you’ve ever struggled with shoulder pain, squats, deadlifts, the bench press, or any other common exercise problem, these six movements that can be substituted into any workout to make you feel better–and help you see better results, too. -AB

6 Exercises That Make You Feel Great

By Eric Cressey


Exercise #1: Back-to-Wall Shoulder Flexion

The Benefit: Helps you determine if you’re ready for overhead movements like snatches and overhead squats.

This is a drill that just about every one of our new clients has in their initial warm-ups. It’s absolutely essential to be able to get the arms overhead without compensation in the lower back or neck, and this drill both assesses and trains that quality. If you can’t pass this with flying colors, you really aren’t ready for overhead pressing or a host of other exercises that require great overhead shoulder function.

How to do it: Work it in for one set of eight reps in your pre-training warm-ups.

Exercise #2: Walking Spiderman
w/Hip Lift & Overhead Reach

The benefit: It prepares your body for any type of activity by blending all of the necessary components of a warmup into one movement.

This is a great catch-all mobility drill that I like to include an “integrate everything” strategy at the end of a warm-up. You train multiple hip mobility qualities, and open up your thoracic spine (upper back) on the reaching component of the movement.

How to do it: Make it a staple of your warm-up with five reps per side.

Exercise #3: Wide-Stance
Anti-Rotation Chop w/Rope

The Benefit: You won’t find a better core stability exercise than this.

You have to work hard to resist both rotation and extension (arching) of your lower back, and you also build some hip and upper back mobility in the process. What’s not to love?

How to do it: Work this in later in your training sessions for 2-3 sets of 8-10 reps per side. You can also experiment with doing this from the high or low cable setting to work in some variety.

Exercise #4 Anterior-Loaded
Barbell Bulgarian Split Squats

The Benefit:It’s the perfect exercise to help add new muscle mass while keying in on some of the most common weaknesses for most people.

This movement is awesome but be warned: it really sucks to perform. But, as a general rule of thumb, everyone needs a little “suck” in their training programs if they want to make progress. This exercise trains a lot of athletic qualities that can hide as reasons why you don’t become stronger – single-leg strength, core stability, upper body mobility – while still giving you enough loading to put some mass on your lower body.

How to do it: Work this in for sets of 4-8 reps. You can do this early in the session in place of squatting for variety, or if you’re unable to squat because of injuries or mobility restrictions. You can also try it out for higher reps as a first assistance exercise after you squat or deadlift.

Exercise #5: Anderson
Front Squats from Pins

The benefit: Squats are still “king,” but if you always do them the same way they can eventually become stale.

One way to shake things up is to squat with a pause at the bottom, whether that’s with a free squat, box squat, or squat from pins, like this:

This can be a great strategy for breaking through a strength plateau if you’re struggling to be fast out of the hole.

How to do it: You won’t move as big a weight as you would if you were doing normal reps without a pause at the bottom, but you can expect great returns on your “training investment” if you do some paused squats for a few weeks, and then return to regular squatting. Just make sure to keep the reps low (below 3 per set).

Exercise #6: Half-Kneeling
1-Arm Landmine Press

The Benefit: This is an awesome upper body exercise to use to “cancel out” some of your bench pressing.

This can be done half-kneeling, tall kneeling, standing, or split-stance, but the coaching cues are largely the same. You see, you want exercises that both keep the shoulder blades stationary (bench press) and those that allow the shoulder blades to rotate freely (push-ups, landmine presses) in your training programs.

How to do it: This is also an excellent drill for those who aren’t quite ready for overhead pressing, but want to get a similar training effect a bit more safely. We’ll usually do these for sets of 4-10 reps, as you can use it as a pure strength exercise or more of an assistance drill.

]]> 2020-09-12T03:06:00-04:00 2020-09-12T03:06:41-04:00 BORN FITNESS WORKOUTS: THE FULL-BODY SOUL CRUSHER luoke xia Each week we share a snapshot of the training and workouts happening in the Born Fitness community. Sometimes it’s my workouts and other times it’ll be individual workouts from within the Born Fitness online coaching program. -AB

The Workout

I call it the “soul crusher,” but it was originally penned, “The Full Body Death Circuit,” by Brian Krahn. I’m currently working on a special project with Brian (who is one heck of a coach too), and this is our metabolic day from hell.

The Overall Workout Plan

This is just one day in a 5-day training cycle. The split is upper, lower, upper-specialty focused, lower-specialty, and metabolic (the full body circuit).

Bonus Tip(s)

  • Your grip is going to give out sometime around the step-ups and the split squats, so prepare to use lighter weights. Then it’s a battle of wits once you hit the lunges.
  • When you rest try to make sure you’re as fully recovered as possible. Intensity is the most important variable in this workout, so don’t rush through your rest period.
  • This workout is great for fat loss and body recomp, and can even be used as a conditioning day in a muscle building workout.

“The Full Body Death Circuit”

How to do it: Perform this workout as a circuit, doing one exercise after another with as little rest as possible. After you complete all 8 exercises, take a 2-4 minute break. Then repeat 2 more times for a total of 3 circuits.

  1. Dumbbell press x 12-15
  2. Two-arm dumbbell rows x 12-15
  3. Dumbbell step ups x 10-12
  4. DB split squats x 10-12
  5. Walking lunge x 30 reps per leg (ugh)
  6. Bodyweight squats x 30 (because your legs don’t want to move)
  7. Pushups x AMAP (as many as possible)
  8. Reverse crunches x 10-15
]]> 2020-09-12T03:06:00-04:00 2020-09-12T03:06:07-04:00 THE DAVID BECKHAM CARDIO WORKOUT THAT WILL MAKE YOU DROP luoke xia For more than 10 years, my job has been observing, following, and sharing the stories of some of the fittest people in the world. The one problem: most of their workouts have been edited by magazines to make them more “doable” for the average person.

It makes sense, but also can be a little deceiving. Year after year people ask me, “What are the hardest workouts you’ve seen?”

That’s the purpose of, “The World’s Hardest Workouts.” They are slice of life from the greatest athletes, performers, and trainers, in the world. Remember, these are just a snapshot and piece of an entire training program, but they are unedited and authentic. Try at your own risk, and make sure you have doctor approval for extreme exercise because these workout routines are the real deal.

The World’s Hardest Workouts:
David Beckham’s Cardio Gauntlet


While he’s still a global icon, it wasn’t that long ago that David Beckham was widely considered one as one of the best soccer players in the world. I alway respected Beckham, but it wasn’t until I interviewed him in 2008 and tried his cardio workout that I realized what it takes to be a professional soccer player.

This cardio workout (most of which are sprints) left me needing about 24 hours of sleep and 72 hours of recovery. And if you’re looking for an abs workout, sprints are the secret weapon of all athletes. Don’t be deceived by the lack of crunches. This will burn fat as well as any high intensity interval training workout.

Before you begin, determine your maximum heart rate using the equation: 220-your age. The percentages below refer to maximum heart rate (max HR).

Each sequence is it’s own workout. Either try at the end of your weight training session or as a standalone workout. Whatever you do, do not underestimate the degree of difficulty.

My personal favorite: Challenge #3. Good luck with that.

Beckham’s training challenge 1: 5-minute run at 80% of your max HR. Rest 4 minutes. Repeat for 5 sets.

Beckham’s training challenge 2: 2-minute intervals running at 95% of your max heart rate.  Rest 1-minute between sets. Repeat for 8 sets

Beckham’s training challenge 3: Run a 20-second sprint as fast as you can. (Think running for your life.) Rest 1-minute. Repeat 30 times. (Yes, 30 times.)

Beckham’s training challenge 4: Run 60 yards and return back 60 (120 yards total). Complete each set within 20 seconds. Rest 100 seconds and complete for 10 sets.

Beckham’s training challenge 5: Sprint 60 yards. Rest 10 seconds. Repeat for 8 sets.

]]> 2020-09-12T03:04:00-04:00 2020-09-12T03:05:02-04:00 HOW TO OVERCOME LOST MOTIVATION luoke xia Imagine if you walked into school on the first day of kindergarten and your teacher handed you an exam for calculus. Or maybe even algebra. What would happen? You’d fail, obviously.

The same thing happens with diet and exercise. You walk into a trap. One that is designed for most people to start and stop with limited success, regardless of the plan. Instead of receiving a foundation built to help you accept your lifestyle changes, you focus on “best exercises” and “superfoods.” Sounds great, but that’s not enough for most.

In working with clients on every goal from fat loss to muscle gain, one of the most common weaknesses has become too loud to ignore. The situation plays out like this:

Step 1: You start a plan, feel excited, and dive in with extreme compliance.

Step 2: Eventually (usually around the 4-week mark), you’ve suddenly lost motivation, almost as if it was sucked from your body. Going to the gym is harder. Eating healthy is stressful. And eventually, you quit. Or you don’t exercise as hard. You make more exceptions in your diet.

Unlike most diet books, I’m not going to clear you of blame, suggest that you need to buy a supplement, or recommend “one change that will fix everything.

Sometimes the problem is the plan itself, whether a faulty 4-week fix or a diet plan not designed for your body.

The bigger issue is you’re missing a basic concept that allows you to apply new information and strategies to your life. You usually look at why things changed and how you someone seemed to lose your edge. It’s not that motivation isn’t real. TED talks or videos (Rocky montage, anyone?) can obviously trigger a spark that helps you regain your lost motivation and help you push forward. You’re treating the symptom, not the problem.

Don’t wait to regain your mojo before you push ahead. It’s a bankrupt approach. Motivation, willpower, and any other mental capacity is limited. So relying on motivation is not an effective success strategy, especially with your fitness and diet goals.

Overworked: Why You Lost Motivation

The area of your brain (the prefrontal cortex, if you’re interested) that controls willpower is the same part of your brain that also handles your day-to-day tasks, short-term memory, and focus. It’s more overworked than your Facebook feed.

Take a minute and think about everything you have to manage on a daily basis. And now imagine that same overworked employee also having the responsibility of dragging your butt to the gym, eating the right foods, and preventing you from half-a-dozen Jack and cokes at the end of the day.

Still want to pin your hopes on willpower?

If you really want to transform your body, the most important plan starts not with your body or meal plan, but instead an approach that will strengthen your mind.

The Art of Body Transformation

If self-motivation and willpower can’t lead you to body transformation, what can?

The answer is intention and commitment—two acts that turn a goal into a concrete process.

This might seem like a joke, but the facts are undeniable: there are countless studies showing how making a commitment—and preferably writing down your intentions in specific details—make it much more likely that you’ll not only stay on task but also achieve your goals. It’s behavioral psychology 101, but it’s skipped for training and meal plans. And yet, making these simple changes will enhance the effectiveness of any workout or diet.

Research from the British Journal of Health Psychology shows how it works. In the experiment which focused on helping people become more consistent with workouts, one group tracked their exercise [the control group], and another group tracked exercise. This second group was motivated by reading about how exercise prevents disease. [The motivation group]

And a third group did the same thing as the motivation group, but they also had to specify their intentions in the following way:

During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME OF DAY] at/in [PLACE].

The results? About 35 percent in both Group A and B trained at least once per week. And Group C? They had an awesome 91% compliance rate. Coincidence? I think not.

The examples are everywhere. For diet compliance, researchers from Norway found that those that formulate a plan for their diet eat healthier.

Why does it work?

Several factors make your transformation dreams a reality. Researchers from Australia found that taking a step-by-step approach, such as building one habit at a time, helps reduce cognitive load. Or in simple English: your brain has less to process, which makes it easier for you to find your way to the gym.

When you create big tasks (I’ll lose 20 pounds), your brain relies on precedent. Did you fail in the past at getting shredded? Your brain will remind you of that on a subconscious level and trigger what’s known as learned helplessness. Fail enough and you come to expect failure.

You still have to work hard, put in the effort, and stay consistent. If you expect a miracle in a month, I can almost guarantee that you’ll be frustrated and searching for a new plan in a month. You must play the long game to see success.

But following a plan instead of achieving an intended goal is different. It’s basic processing, no different that taking a grocery list to the store and buying food.

When you make your goal simple, clear, and easy to follow, you reinforce behaviors that make success a more likely option.

It might seem basic or even ridiculous. But in no time, you won’t worry about lost motivation. Training your brain for success will build a mindset that will guide you to the body you want.

]]> 2020-09-11T11:27:00-04:00 2020-09-12T02:51:04-04:00 HOW MUCH DO ONLINE PLANS COST? luoke xia The first rule of Born Fitness Coaching is: You don’t promote Born Fitness coaching.

It’s been the staple of my approach ever since I started training people on the Internet, and for a simple reason: if I’m doing my job correctly, then I don’t need to promote.

And that’s what I’ve done for more than 10 years now. My site has a tab for online coaching, I’ve had a waiting list for about 6 years now. I’ve been able to make some incredible friends, and been honored to assist in body transformations, health improvements, and behavioral change.

Which is why you might be wondering: Aren’t you breaking your own rule by writing about this now? 

Yes, I am breaking my rule, but only because I needed to clear the air and create transparency. Many people ask, “how much is online fitness coaching?” And they deserve a straight answer. Honesty is important, especially in business. 


I spend a lot of time talking about “be the change.” To me, it means being a catalyst. Sparking something that allows you to make improvements, find your will, and push beyond what you think is possible and create the life you want.

This can happen in many ways, but sometimes it requires you to receive help from others.

Just because I’m helping create change doesn’t mean others can’t change me, too.

Which is exactly what happened long ago on a coaching call.

Break the mold of secrecy 

You see, most people in online fitness don’t share their prices. There are many reasons, but a lot has to do with marketing.

As I shared the details of my program with Charles, he sat waiting to ask the one question he really wanted to know?

What small fortune do I need to pay? 

When I told him our price he was shocked and immediately disappointed.

“Sh8t, man. Are you serious?

“Yes, I am.” I responded. “Why, what’s wrong?”

Charles then began to tell me:

“I figured you would be out of my price range, so I gave you a call. I already signed up for someone else’s program, but it’s even more expensive than yours.”

Charles was frustrated because even though he sat on the waiting list and set up a free consultation call, he assumed that I would be too expensive. This wasn’t the first time I’ve heard this feedback.

Our team hadn’t published our prices because we didn’t want money to a determinant. We wanted focused individuals who want to work hard for their results.

But the truth? Every year we work to have some of the lowest prices in online coaching while providing more access and assistance. We work with top-level trainers and nutritionists to make sure that the programs are top-notch and designed for results. We don’t want my biases to influence what the client needs, so I have a system to ensure a client-centered approach.

I don’t want health to be determined by who has the most money. I never want that to be a barrier. This might seem counterintuitive in a society where the value of something is directly linked to the price. Yes, we need to run a business. And yes, we need to value my time.

But I also need to value the money that people have to spend on their health.

Which is why I constantly work to keep prices low while improving the experience. I want fitness to be affordable. And I don’t want anyone to feel like being in great shape is a privilege of the wealthy. So I’m doing what I can to grant people more access to the best fitness coaching available.

Then can my moment of change.

What’s the Price of Online
Fitness and Diet Plans?

“You should really just let people know your prices,” Charles said.

“I know you have a wait list, but I bet many people would like to work with you if they knew you were affordable.”

The words had an impact. So here’s the truth:

Born Fitness Coaching costs $179 per month. This covers everything you need to get in better shape: your personal exercise program, your personal diet plan, and weekly coach interaction — whenever you need it, and consistent updates to your program.

This is far below the industry average when working with individuals (and not group plans), where prices typically go from about $249 to $500 per month. I’m not here to judge prices or cast any judgment. There are many great trainers doing incredible work, and I have no doubt they are worth it. But my team’s model is different.

We don’t do generic plans at Born Fitness. Instead, everything is completely customized for your body, your preferences, and your schedule. This attention to quality and personalization is how we’ve been able to help 1,000+ people get the body they want.

We keep our client list small and happy, and continue to try and be a price and results leader. Premier coaching at prices that won’t break the bank.

Our online coaching program is small and personal. You get unlimited access to ask questions, receive personalized diet and training plans, and a mobile app to access your workouts. Maybe most importantly, you know that my team and I have your back.

While we’re at it, let’s address some other common questions people ask about online fitness coaching.

How frequently do you open online coaching?

After reaching their goals, some of our clients graduate out of the program. That means new spots open up every few weeks. However, you must have already filled out a coaching application to be considered. So we strongly recommend applying today if you’d like to be first in line. Because once those new spots are taken, they are gone.

If you would like to work with us, click here and see if the program is right for you. We’ve done everything we can to make our coaching affordable, and ensure that you get the personalized attention you deserve. And starting is risk-free.

Do you guarantee results?

We take our coaching very seriously, which is why we offer a 30 day money-back guarantee. If you work with us for 30 days and feel like online coaching isn’t a good fit, just let us know and we’ll give you a full refund for your first month and require no additional payments.

Our entire business is built on getting results for our clients. If you invest in us, then you can be confident that we’ll invest in your success and satisfaction.

How long is the online coaching program?

In order to get the best results possible, we have a 3-month minimum commitment. Remember, we’re playing the long-game here. We don’t follow fads. We focus on bringing health and fitness into your life so it works no matter how hectic or difficult your life gets. Making lasting, meaningful change takes time. That is why we ask for a 3-month minimum.

After the first three months, we’ll continue to coach you for as long as you want. Our clients come to enjoy having someone they trust write their exercise and nutrition programs, so the vast majority stay on for a full year—with many of them sticking around for two or three years — or more. 

I already have a personal trainer at my
local gym. Can I work with you too?

Absolutely. We think it’s great that you’re getting hands-on coaching. Our coaches will work with you to build a program that compliments the work you’re doing with your local personal trainer.

Once you are accepted into the program, just let us know and we’ll make sure to integrate the two.

Will I be required to join a gym?

Nope. Our coaches can build a custom training plan for you no matter what equipment you have available. It doesn’t matter if you have just have a pair of dumbbells and an exercise ball at home – we’ll build you a plan that works. We can even create an entire training plan using nothing but body weight movements.

Do I have to take any supplements?

No. While we may suggest the occasional supplement that aligns with your goals we will never require you to purchase any supplement nor do we sell any supplements at Born Fitness.

I don’t live in the United States.
Can I still join coaching?

You do not have to live in the United States to be part of Born Fitness Coaching. We currently work with clients from all over the world – including Switzerland, France, Australia, Turkey, Canada, Saudi Arabia, and Japan, to name a few.

I like to do other things outside of going to
the gym (running, swimming, hiking, skiing,
etc). Can I do these things and coaching?

Of course! Keep doing what you love because our goal is to help you do those things better. That’s how you make health and fitness a sustainable part of your life.

We’re here to help you be the change. And the best part? You help us do the same.

To sign up for one of the limited spots in Born Fitness Coaching, you can access all the details here.

]]> 2020-09-11T11:26:00-04:00 2020-09-12T02:51:48-04:00 THE TRUTH ABOUT THE 7-MINUTE WORKOUT luoke xia The idea seems like something you’d see on TV at 3 am, with some cheesy, fit pitchman making too-good-to-be-true claims. As you process the reported benefits—more muscle, less fat—everything in your body screams “scam,” but the source isn’t QVC—it is The New York Times and the rage that is the 7-minute workout.

We’re not talking about a piece of equipment that looks like it was dreamt up by 13-year-old boys, it’s research published in the American College of Sports Medicine Health and Fitness Journal.

Next thing you know, Forbes is writing about the workout and the buzz has spread to Good Morning America. The 7-minute workout is real and it works…at least, that’s what the mainstream media would have you believe. And yet, doesn’t this feel a little played out? I mean, have we already forgotten about “8-Minute Abs?” It’s been nearly 20 years since it was released, and during that time obesity rates have nearly doubled.

Here’s a disclaimer: I don’t have a problem with the 7-minute workout. I take issue with setting unrealistic expectations that trick people into believing a “minimum effective dose” can lead to maximum results. This is the foundation of frustration.

New scientific discoveries are capable of uncovering new information that alters what we believe and thought was true; in fact, it happens all the time. The problem is we oftentimes trust what we want to believe rather than seek to prove if it’s true. That’s the issue with the recent release of the 7-minute workout. We’ve been misled by a catchy title that has some benefits but falls short on long-term promises.

There’s no denying that exercise—in any dose—is good for your body. In fact, when I travel, I’m constantly settling for 10-15 minute workouts instead of my normal 30- to 60-minute session. And you can have a great workout in less than 10 minutes.

But don’t confuse the part from the whole: it is very difficult (and unlikely) to build a healthy body by working out 7 minutes per day and only performing bodyweight exercises, which is the foundation of the 7-minute workout. And I’ll go on record that you’d be hard pressed to find anyone that has. After all, if it only took 7 minutes to get into great shape, the struggle to lose fat would be less of an issue.

Before you start cranking out the “perfect workout” at home and expecting dramatic results or buy into the inevitable 7-minute session coming soon to a gym near you, here’s what you can really take away from the research, and what you can realistically expect to achieve if you follow this routine.

Free Guide: How To Improve Your Squat, Deadlift, and Bench

Where the 7-Minute Workout Study Failed

Understand that research in the exercise field oftentimes falls within two categories: Studies that use prior research to validate prior concepts or designs that test something new while building on previous research. The 7-minute workout is more of the former; it looked at the perceived benefits of a 7-minute workout and deduced many benefits based on research that was already completed.

That doesn’t make the research bad or inaccurate, if not for one small problem: The studies used to “prove” the concepts don’t mirror the workout that is being lauded as the 7-minute fix for your body. That’s like saying that because there’s research showing low carb diets help with weight loss that a diet with no carbs will guarantee that you will drop fat. It doesn’t work like that. As always, the devil is in the details.

In the case of this circuit-training program, the claims outpace reality. That’s why I reached out to Brad Schoenfeld, author of The Max Muscle Plan. Schoenfeld is one of the leaders in muscle-building research, and a guy who literally wrote the book on packing on muscle. Here are some of his takeaways:

Not All Circuit Training is Equal

The general idea of the 7-minute workout is that you perform 12 bodyweight exercises as a circuit. This type of exercise is categorized as “high intensity circuit training.” No problem there, but once we moved beyond how to label the type of exercise that’s where the problems begin. “The authors make big leaps that are not substantiated,” says Schoenfeld.

Remember, the justification of this program is validated by prior research explaining why this type of workout will build muscle and burn fat. And yet, three of the four references cited are based on types of high intensity training—not interval training. “And the one circuit training study they do cite by Murphy et al. 1992 used a protocol that was nearly 3 times as long as the one proposed by the authors,” says Schoenfeld.

Even then, that study found a boost in EPOC (consider this your metabolism) that resulted in a whopping 25 additional calories burned. I don’t know about you, but I don’t consider 25 extra calories a fat-shredding workout.

Mistake #1: The type of training in the 7-minute workout is not as good for fat loss as claimed.

Not All Exercises Are Equal

The other big flaw of this workout—besides the fact that the benefits are based on dissimilar types of training—is that the design of the program doesn’t lend itself to some of the big claims being made. No matter what anyone tells you, not all exercises are created equal. Some require more effort, activate more muscle fibers, and will generate more results. Does anyone really think that bodyweight squats are as hard as heavy barbell squats?

The authors correctly state, “When resistance training exercises using multiple large muscles are used with very little rest between sets, they can elicit aerobic and metabolic benefits.” That’s true. But if you look at the 7-minute solution, many of the exercises—crunch, plank, side plank—are not large muscle exercises, says Schoenfeld.

Another issue is that these exercises are all bodyweight moves. That’s not to say bodyweight exercise can’t be effective. I’ve seen enough crazy YouTube videos to know that bodyweight moves does a body good. And they are also extremely convenient for anyone without access to a gym. But the greatest benefit of high intensity training—not to mention the circuit training study mentioned–wasn’t performed with bodyweight exercises; they were done with added resistance, says Schoenfeld, where the weight could be manipulated to correspond to a given rep-max. (In other words, a percentage of your max strength.) The use of bodyweight does not afford this benefit, and for those who are fairly fit it would be difficult to achieve a consistent maximum level of intensity for 30 seconds that would compare to doing a similar length of time with added resistance. To use the squat example: Doing 80% of your 1-rep max on squats for a similar period of time would be much more difficult than doing 7-minutes of bodyweight squats.

The use of bodyweight does not afford this benefit, and for those who are fairly fit, it would be difficult to achieve a consistent maximum level of intensity for 30 seconds that would compare to doing a similar length of time with added resistance. To use the squat example: Doing 80% of your 1-rep max on squats for a similar period of time would be much more difficult than doing 7-minutes of bodyweight squats.

What’s more, from an aerobic endurance standpoint, it has been shown that high-intensity interval training (HIIT) can be an excellent alternative to traditional steady-state exercise. “However, the types of exercise performed here are not ideal for accomplishing the task,” says Schoenfeld. Exercises such as the crunch, plank and side plank will have minimal effects on energy expenditure and the amount of calories you can burn.

To further weaken their claims, the 30-second duration is not ideal for building muscular endurance. Generally, you’d want it to be about twice as long to really focus on local muscular endurance, adds Schoenfeld. Even in terms of muscle building, the research is being stretched to muscle-defying limits

Mistake #2: The exercises in the 7-minute workout as not as effective at achieving the reported benefits.

Strength (and Muscle Building)
Requires Added Resistance

Just in case you were wondering, it’s also very unlikely that this routine would optimize strength. The low-intensity studies (bodyweight is low intensity) have consistently showed suboptimal strength gains when compared to heavy weight training, says Schoenfeld. “That’s because the big problem with bodyweight exercise is that you are limited to what you weigh—there is no means to overload the muscles within a given repetition range. Thus, this routine would be a poor choice for anyone looking to maximize their strength.”

Mistake #3: Based on the research quoted, in order to receive the optimal benefits suggested by the 7-minute workout you need to add resistance.

What Does The 7-Minute
Workout Really Accomplish?

The 7-minute workout undeniably has some benefits. In fact, I gave it a test drive and it was difficult, raised my heart rate, and I’ve been training consistently for more than 15 years. To that end, there is nothing wrong with the workout, and it can be a great solution for anyone looking for a quick workout.

The problem is with the claims being made. The suggested benefits are very overstated for anyone who possesses even modest muscular fitness, says Schoenfeld. More importantly, it is not a well-designed routine for anyone who wants to maximize specific fitness goals such as burning fat, building muscle, or increasing strength. The funny part? The science used to “support” the claims is the same science that proves the claims are inaccurate.

While I wish the promises were true, changing your body will still require more than 7 minutes per day.

]]> 2020-09-11T10:19:00-04:00 2020-09-12T02:52:29-04:00 ARE YOU OVERTRAINING? (HERE’S HOW TO TELL) luoke xia How do you know if you are pushing
too hard during your workouts?

Overtraining is a real phenomenon. It is possible to train so much that you break your body down rather than build it up. But most people never come close to “real” overtraining, which is highlighted (lowlighted?) by physical breakdowns that are hard to ignore. This isn’t muscle soreness or having some bad days in the gym.

Here are 7 common symptoms
of overtraining, they include:

  • Increase in resting heart rate and blood pressure
  • Insomnia-like symptoms and trouble sleeping
  • Stomach disturbances
  • Consistent low energy and bad mood
  • Changes in personality and mood
  • Decreased self-esteem and motivation
  • Feelings of sadness and apathy


In other words, you experience symptoms that closely mimic depression and chronic fatigue, according to research from the University of Memphis. In severe cases of overtraining, your immune system shuts down and you can suffer multiple issues, including upper respiratory infections and slow healing, says research published in the Journal of Athletic Training. You can read all about overtraining here.

Overwhelmed trying to figure out the right workout balance? Let our coaches help you.


While that article gives a great breakdown of how to set up your training, it doesn’t cover how you determine the fine line between intensity and insanity. So if you’re worried about pushing too hard, Mike Robertson has the answer. Mike (one of the top strength coaches in the U.S.) examines the different ways to evaluate the intensity of your workouts.

They can be broken down into a few options:

Option 1: A self-analysis technique known as RPR/RPE, or “rate of perceived recovery” and “rate of perceived exertion.” The RPR scale is how you feel coming into a training session — how well you slept, how tired/sore you feel, etc.

The RPE rates how heavy/how hard things feel once you start working out. And as you’ll see in Mike’s post, he evaluates it by regularly asking clients questions about how each move feels throughout the workout. Here’s an example:

    1. RPE of 10 – Max effort/limit lift. This is either one heckuva grinder, or they flat out miss a lift.
    2. RPE of 9 – Heavy lift, but one rep left in the tank.
    3. RPE of 8 – Heavy(ish) lift, but two reps left in the tank.
    4. RPE of 7 – Moderate weight, multiple reps left in the tank

Option 2: But let’s say you don’t trust yourself to make subjective measurements. You want data. Well, there are some tests you can use that will put some numbers to your physical preparedness.

For example, the vertical jump is a fairly accurate predictor of how fatigued you are (see study here). If your gym has one of those jump height sticks (y’know, these things), you can use that as a self-assessment tool. Jump before your workout/after your warm-up. If you are at, or above, your usual total, then you’re likely ready to go.

If you’re several inches below, then you’re more tired than you think and may want to scale the session back — or even make it an active recovery day.

Option 3: If you don’t like jumping, but still want data, no problem. A less obvious way to test your readiness is a simple hand dynamometer, which is a tool that measures hand strength. Studies show that hand strength is a reliable indicator of strength on a given day (example here).

And if you’re squeezing and squeezing but several points lower than usual, you’re more fatigued than you know.

How to make use of all of this?

When you get to the gym and start doing your “working sets” (not your warmup), stop and assess how you feel. The weight on the bar might be similar to prior workouts, but how you feel is likely different. And that is your body trying to give you helpful information to make the most of your session.

Instead of sticking to your exact plan, if the weight feels “heavier” than usual and you’re exhausted, you can still get in a great workout without grinding away unnecessarily. As you workout, this is the holy grail of feeling in control.

Push harder when your body says you can, and easy up when you know how to recognize that you’re a little overworked. It’s an approach that’s more likely to keep you consistently in the gym, feeling good, and making improvements.

]]> 2020-09-11T09:15:00-04:00 2020-09-12T02:55:10-04:00 WHAT TO EAT FOR BREAKFAST TO FILL YOU UP luoke xia
The rules of hunger are oftentimes misunderstood. This breakfast recipe will not only keep you fuller for longer, but it also provides the formula to increase satiety (and energy) at any meal.

The rules of breakfast may have been rewritten, but that doesn’t mean the goal of breakfast has changed.

Even though breakfast is not the most important meal of the day (science suggests that no one meal is more valuable than another), breakfast eaters tend to experience the best benefits by selecting a filling breakfast that leaves you wanting less for lunch, curbs snacking, and gives you fuel for hours.

While eggs are a popular staple (and for good reason, they are loaded with protein and fat) and the foundation of a fulfilling breakfast, you can upgrade any egg-based meal to help keep you fuller for longer — like our hearty egg skillet.

If you want to upgrade your breakfast — or any meal — into a combination of foods that makes it easier to stay on track with your diet, we’ve provided a simple outline that will increase the fullness, satisfaction, and flavor so you have an easier time achieving your goals.

How to Kill Your Appetite

There are many factors that can make you feel hungry that have nothing to do with the foods you eat. For example, sleep deprivation is one of the biggest causes of hunger.

person, seemingly tired, sits with hands over face

Research published in the Journal of Clinical Endocrinology and Metabolism found that sleeping less than six hours triggers the area of your brain that increases your need for food while also depressing leptin and stimulating ghrelin.

The more ghrelin you produce, the more you stimulate hunger while also reducing the number of calories you burn (your metabolism) and increasing the amount of fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible.

And if all that wasn’t enough, research published in Psychoneuroendocrinology found that sleep deprivation makes you select greater portion sizes of all foods, further increasing the likelihood of weight gain.

Translation: if you want to kill your hunger, start by getting a minimum of 6 hours of sleep per night, but (ideally), you’ll rest at least 7.5 hours per night.

When it comes to specific foods and feeling full, all calories are not equal. Some foods increase satiety or the feeling of fullness. In particular, if you want to feel fuller for longer (or, in this case, a breakfast that keeps you full for hours) and keep it simple, build a meal focused around 3 elements:

  • Protein
  • Fiber
  • Foods that retain water

Protein is the most-filling macronutrient, compared to carbs or fats.

Fiber helps control hunger by slowing down the process by which foods empty in your stomach and speeds up digestion, and that combo helps you stay satisfied for longer.

Drinking water helps with appetite and enjoying foods that retain water has been shown to help decrease how much food you consume.

What Foods Are Best At Controlling Hunger?

Because satiety determines your hunger and feelings of fullness, the satiety index was created to help you measure how well a meal keeps you satisfied.

It’s a simple way to know if the foods you eat are doing the job you want, which is mainly to keep you away from the snack drawer at work.

Foods that have a score of more than 100 are considered more filling, and those with less than 100 might leave you going for seconds or thirds on your meal.

satiety index bar chart

The foods that are best at keeping you full include:

  • Potatoes
  • Meat
  • Eggs
  • Fish
  • Vegetables
  • Cheese
  • Nuts
  • Legumes/beans

As an added benefit, research shows that spicy foods can also help suppress hunger.

Use any of those foods and you’re more likely to be fuller for longer. Combine several of those foods and you have the perfect recipe for energy, satisfaction, and the elimination of hunger.

The Best Egg Breakfast to
Keep You Fuller (For Longer)

We couldn’t squeeze in every ingredient, but this breakfast has been approved by hundreds of online coaching clients, and it’s exactly what you can eat to fill you up and power you through any day.

This healthy egg breakfast recipe contains 6 of the foods that are highest on the satiety index, and it adds a touch of spice (if you like it) to help keep your hunger at bay.

If you try this recipe, be sure to leave your thoughts in the comments below!


  • 3 slices bacon, uncured & nitrate-free
  • 6 eggs, pastured
  • ¾ cup egg whites
  • 1 large sweet potato, cubed
  • ½ cup onion, diced
  • 20 Brussels sprouts, quarters
  • ¼ cup shredded Parmigiano-Reggiano
  • 1/4 cup lentils
  • Hot sauce (optional)


  1. Slice the bacon into ½” thick mini slices. Add those to a large saute pan or cast-iron skillet on medium heat. Cook for 5-7 minutes, the bacon should be about halfway cooked. Drain ½ of the grease from the pan.
  2. Add the chopped onion and lentils. Cook for about 2-3 minutes until they’ve softened, then add the sweet potato and Brussels sprouts. Keep the skin on the potato; that’s where a lot of the nutrients are. No need to de-stem the Brussels sprouts, just quarter. Try to make sure everything is about the same size so they cook evenly.
  3. Increase temperature to medium-high heat, and cook for 15 minutes, stirring every 2 to 3 minutes. You want the edges to brown so don’t stir constantly. After 15 minutes, cover and cook for an additional 2 to 3 minutes. This essentially steams the veggies for the last few minutes.
  4. Bro-hack tip: add the eggs, egg whites, and Parmigiano-Reggiano to a blender bottle. Yes, that protein shaker cup with the whisk ball in it. Shake it like a shake weight (the new Polaroid picture), and pour over the veggies.
  5. Season with salt and pepper, and scramble the eggs. Serve with hot sauce for an extra kick! Makes 2 large servings.

Nutritional Information & Macros

Dietary Information: Paleo, Gluten-Free, Nut-Free  

Macros per serving

  • 424 calories
  • 21g fat
  • 31g carbs
  • 36g protein


How Many Eggs are Safe to Eat? 

Reinventing Healthy Breakfast: Eggs on the Go

Upgrade Your Meal Prep and Eat Healthier in Less Time

]]> 2020-09-11T09:12:00-04:00 2020-09-12T02:53:23-04:00 7 steps to better sleep luoke xia 1. Follow a sleep schedule

Our bodies respond to cues, so try going to bed and getting up at the same time every day, even on weekends. It could help you doze off faster, sleep more deeply and wake up feeling happier and more alert. Sticking to a sleep schedule is a way of training your body when to fall—and stay—asleep.

2. Avoid screen time before bed

Your phone or tablet's soft blue glow might seem soothing, but the effect on your body is actually the opposite. The light from your screen can stop your body from making melatonin, a hormone that tells the brain when to wind down. So make a habit of turning off your devices or putting them in another room an hour before you close your eyes. You'll feel sleepier at bedtime and calmer during the night.

3. Exercise regularly

People who get at least two and a half hours of exercise a week sleep better and feel more alert, according to Oregon State University researchers. Daily, vigorous cardiovascular exercise is best. If you can't get to the gym, take a brisk walk at lunch and explore ways of squeezing exercise into your workday. Just be sure to stop exercising at least four hours before bed, so your body can ramp down.

4. Caffeine and alcohol: Know when to imbibe

No one expects you to cut out caffeine or alcohol altogether. But there are ways to imbibe without wreaking havoc on your sleep.

It takes about six hours (give or take) for the stimulating effects of caffeine to wear off. If you like an afternoon latte, get it before 2 p.m. to be sure you're clear for bedtime.

When alcohol leaves your bloodstream, it signals your body to wake up. So a nightcap before bed may mean perking up a few hours later. You might also be destined for everyone's least favorite sleep breaker: a trip to the bathroom. It takes your body about an hour to burn through one drink, so keep that in mind if you're having some beer or wine during or after dinner. Give it enough time to run its course before you go down for the night.

5. Watch what you eat at night

Stay away from dark chocolate (12 milligrams of caffeine per ounce!) and fatty foods like cheeseburgers (think heartburn) shortly before bed. If you're going to snack, try foods that can help you slow down and stay relaxed. Milk and turkey contain tryptophan, an amino acid that signals the body to get to sleep. Cherries have a healthy dose of melatonin. And complex carbohydrates like whole-grain cereal can keep you from waking up hungry in the night.

6. Clear your mind

Sometimes our own thoughts keep us from unwinding. Before bed, jot down a list of what's bugging you — and one thing you can do to fix each problem. This will help you set your troubles aside for the night and hit the ground running when you wake up.

7. Know when to get professional help

Some sleep problems can be very serious. If you've had insomnia for months or even years, tell your doctor. They can give you more sleep tips, prescribe medications or help you do a home-based sleep study. Your Premera plan can help with sleep conditions.

It takes more than lying there to get a good night's sleep. With these tips it won't be long before you're enjoying better shuteye — and better health! 

]]> 2020-09-11T09:11:00-04:00 2020-09-12T02:54:42-04:00 HIGH-INTENSITY TRAINING: THE MOST COMMON HIIT WORKOUT MISTAKE luoke xia High-intensity interval training (AKA “HIIT”) has been a popular training method for years. It’s effective and time-efficient. But, as time has gone on, the methods you see being labeled as “HIIT” are getting farther away from the science that proved the effectiveness of these types of routines.

Just because the high intensity is good, doesn’t mean adding more and more work is better. 

The biggest problem with HIIT workouts is that people took a great concept (higher intensity, less rest) and destroyed the execution.

The mindset looks something like this:

“If four minutes is great, then eight minutes must be incredible. And if eight minutes is incredible, then 16 minutes must be mind-blowing.”

This is the opposite of what you want to do. Adding more time does not make all workouts more effective. And, with HIIT, you could easily argue it could reduce the effectiveness of the training.

Why HIIT Workouts Are So Effective

The name of the game is efficiency. There are many ways to train, but scientists are fascinated by high-intensity interval workouts because, when done correctly, you can see great benefits in less time.

The key with good HIIT programming is doing everything you can to maximize intensity. It’s that intensity that enables you to keep the workouts shorter and experience benefits like muscle building, fat loss, and cardiovascular improvements that you typically see in longer workouts.

But, if you don’t set up your workouts in a way that keeps intensity high, then you start to take away from the power of HIIT.

In general, HIIT workouts are characterized by the following: 

  • Go hard (work at a high intensity, either heavy weights or lots of reps).
  • Rest.
  • Repeat.

What makes HIIT so effective is the exercise-to-rest ratio. As decorated strength coach Robert Dos Remedios explains in this blog post, a lot of the most popular training protocols are totally backward when it comes to their work-rest ratio. 

Translation: People train for way too long of a period, followed by far too little rest.

Coach Dos explains that for a truly all-out effort, you should rest for as much as 5-6 times the time you spent working. When you train for longer periods while resting for shorter ones, the training winds up being more of a cardio/aerobic challenge — which is okay if that’s your goal. 

When you go for too long with too short of rest, you’re likely to decrease the intensity of your work, which is the whole point of high-intensity training.  

What is the Best HIIT Workout?

If you want HIIT to work for your body (and schedule) and lead to body transformation and health benefits (HIIT workouts are also shown to improve cognition), then shorter rest periods will necessitate shorter workouts. This is all done to maximize intensity and results. Long HIIT workouts with short rest periods are more likely to lead to burnout and not get the desired effects.

In other words, your “work” periods will influence your rest periods. Keep the work short per Dos Remedios’s recommendations, and as the interval work time increases, make sure your rest increases as well.

Man Wearing White Long-sleeved Shirt Pushing Two Weight Sleds

An ideal work-to-rest ratio for all-out high-intensity intervals could be:

  • 10 seconds of work, followed by 50 seconds of rest
  • 20 seconds of work, followed by 100 seconds of rest
  • 30 seconds of work, followed by 150 seconds of rest

Now, that’s not to say you can’t do more common intervals like 20 seconds of work followed by 40 seconds of rest.

If you do that, either realize that later sets will be lower intensity, or make sure you do fewer total sets in order to maintain your intensity.

After all (and we can’t stress this enough), the key to HIIT is the intensity. Push your body to maximum output, rest for just enough time to keep that intensity at its highest, and then get back to work.

How Long Should a HIIT Workout Be?

So, what’s the sweet spot? Everyone is going to be a little different based on body type, training experience, and goals. And there are really two important aspects: how many days per week you should do high-intensity training and how many sets you should perform per session.

Craig Marker, Ph.D., an associate professor at Mercer University, explains that you should stop if you are noticing a drop off in your performance from set to set.

“I stop most of my athletes at seven sets as it is difficult to maintain that pace for the full eight. Tabata’s team was working with elite athletes. For the everyday athlete, I might even suggest fewer sets, like three to five.” (You can read more about his approach here).

How Often Should You Do HIIT Workouts?

Because these workouts take more time to recover, it’s recommended that you do a HIIT workout anywhere from 1-3 times per week, depending on the overall volume of your training.

For example, if you’re weight training 4-5 times per week, you’ll respond better if you only do an additional 1-2 HIIT sessions per week. Otherwise, you’ll never recover properly and week-over-week you won’t see as much progress with your training or changes to your body.

If you only train with weights 2-3 times per week, then it’s possible for you to add 2-3 sessions of HIIT per week.

How To Do A HIIT Workout

Using the guidelines above for frequency, here’s how you can build your own HIIT workout using the exercises of your choice. Follow this 2-step process, and then limit your work sets to 4 to 8 rounds, based on your level of fitness.

Step 1: Select The Best HIIT Exercises

As the name would suggest, HIIT workouts should be something that allows you to push at a very high intensity.

If you choose to walk, then you must be able to sprint. If you want to bike, then pedal harder (if you can increase the resistance) or faster. If you’re swimming, swim faster. And, if you’re lifting weights, you’re picking a weight that you can lift for about six reps or where you can move quickly and explosively (think medicine ball slams).

Person uses Concept 2 rowing machine

Here are exercises you can pick from (many more exist) to create your HIIT workout:

  • Sprint
  • Bike
  • Rower
  • Kettlebell swings
  • Versaclimber or stair-stepper
  • Jump rope
  • Tire flips
  • Jump lunges
  • Cleans
  • Thrusters
  • Med ball slams
  • Deadlifts or squats

Step 2: Select How Long to Make Your HIIT Workout Last

  • 10 seconds of high-intensity work.
  • 50 seconds of rest or low-intensity work.
  • Repeat for 4-8 rounds.


  • 20 seconds of high-intensity work.
  • 100 seconds of rest or low-intensity work.
  • Repeat for 4-8 rounds.

Step 3: Recover

Remember, intensity isn’t just about how much time you have to recover during a workout, it’s also what you do between workouts. To maintain intensity during your workout, remember to focus on resting 5-6 times as long as your work sets. And, don’t perform HIIT workouts every day because, at some point, your overall intensity will decrease, you won’t make progress from one training session to the next, and that will limit your results.

Now Go Get Your Sweat On

We’ve laid out why high-intensity interval training is effective, what the best HIIT workout practices are, and provided examples of some of our favorite exercises. Remember, the key to proper HIIT training is maintaining a high level of intensity for the entire workout.


]]> 2020-09-10T04:33:00-04:00 2020-09-10T04:33:57-04:00 Tom Selleck Explains Why He Left Hollywood for Ranch Life with His Family: 'They Keep Me Sane' luoke xia Actor Tom Selleck has filled many roles in his life: '80s icon, sex symbol, facial hair hall of famer, Monica's boyfriend on Friends, and the list goes on. But none have been more important to him than his role as a family man.

In a rare and candid interview, the 75-year-old star of the CBS police drama Blue Bloods is opening up about his family, life on his Ventura, California ranch, and his decision to quit Magnum P.I. at the peak of his fame in the 1980s.

“I’m a fairly private person,” Tom explains to People in the new sit-down. “And I’ve always treasured the balance between work and time with my family. It’s always about them.”

When Tom is not shooting Blue Bloods in New York City, he spends every spare minute at home on the ranch with his wife of 33 years, Jillie Mack.

“My relationships and my ranch keep me sane,” says Tom, who shares a daughter Hannah, 31, with Jillie, and son Kevin, 54, with first wife Jacqueline Ray. “I do grunt work and I make the rounds. I like watching things grow. It’s a retreat.”

Tom has lived on the ranch since 1988, when he quit Magnum P.I. for a quieter life with his family. He says he learned early on that life in the national spotlight wasn't for him.

“I knew intellectually what it would mean in terms of being a public person, but until you’ve lived it, there’s no way to understand it,” Tom says. “I had a feeling of, ‘I don’t think I’m cut out for this.’ ”

Ultimately, he quit Magnum P.I. "not because I didn’t like it or I was tired of it," he says. "I was tired from it. And I wanted a three-dimensional life because I didn’t have one.”

tom selleck on blue bloods

Tom says he ended up laying low longer than expected because he didn’t like the roles he was being offered. He eventually returned to the small screen in the '90s, with roles on Friends and The Closer. Finally he was cast in the role that has defined the later years of his career: police commissioner Frank Reagan on Blue Bloods.

Looking back over his 50-plus-year career, the actor says he’s grateful for his life on and off camera.

“I’m proud of my work, I still love what I do, and I have my family,” says Tom. “I’ve been enormously fortunate.”

]]> 2020-09-10T04:32:00-04:00 2020-09-10T04:35:58-04:00 What’s With Selleck? luoke xia has been nominated for Best Local Blog of 2012. If you’d like to cast your vote, simply fill out City Newspaper’s Final Ballot external link before October 3 (5pm) and select “” for question #66.

Many people have been asking why Tom Selleck of the classic TV drama Magnum P.I. has been campaigning for RochesterSubway. Tom held a press conference at Letchworth State Park this weekend to answer these questions…

]]> 2020-09-10T04:30:00-04:00 2020-09-10T04:30:06-04:00 As played by Tom Selleck luoke xia

As last week started off with another thrilling Channel 5 documentary, it's been a strange few days. 'The Twins That Share a Body' on the Monday night has left me full of questions, not such a good thing when I'm working on a new script. I'm working from home this week as the BBC is pretty hectic at the moment. It's great to spend some time writing in my room but I have really had to restrain myself from extensive Conjoined Twin research on the Internet and stick to working on my script.

It's been an unusually sunny week in Manchester though, and that teamed with a cocktail I discovered called Magnum PI has resulted in another pleasant week. My writing's going well and I'm feeling productive, and I've had no alcohol today whatsoever. It's so nice to have time to enjoy writing instead of feeling stressed that my jokes aren't funny and my puncuation's rubbish.

Oh, and Happy Birthday Mum! I hope your present arrived on time. If it hasn't I shall be writing to Watchdog x

]]> 2020-09-10T04:28:00-04:00 2020-09-10T04:28:42-04:00 Posts Tagged ‘Tom Selleck’ luoke xia DSCN3887“He’s a giant pirate!” exclaimed the young boy to his mother as they exited the elevator we were entering. The pirate, in good spirits, growled good naturedly  “Aye, Matey” just as the door squeezed shut.

The human body is such a marvelous machine; its motor and gears and ability to reboot and restore a constant amazement to the mortals who wear them. While not perfect, often finicky, increasingly a pain in the whatever, I still like to celebrate its better nature, especially when a loved one is doing better.

You have all been so thoughtful and kind, asking and praying about Tom since his health issues of November and December, and I wanted to take a little time to thank you all and to let you know how he is doing.

Tom’s eye has healed well from the vitrectomy . Tons of medicated drops, with all manner of healing properties, and a well-worn path to the specialist’s office have taken him to the better side of restoration. His “Tom Selleck” looks and Irish wit are intact, and he has slowly (well, not as slowly as I would like, but, you know how that goes) resumed normal activities.

While the eye has healed from the surgery, what vision Tom will retain is still uncertain, and will remain so for many months. He will still need shots to stave off swelling and that well-worn path will continue to be driven, but, for now, we are grateful for good doctors, steady hands, sound judgement, advanced technology, prayers given – and answered.

My giant pirate is still captain of his ship, navigating unchartered waters – and a little boy is probably still talking about his chance encounter with a patched stranger on a wintry day.

]]> 2020-09-10T04:27:00-04:00 2020-09-10T04:27:34-04:00 TOM SELLECK - 10 FACTS ABOUT THE TV ICON luoke xia Tom Selleck in JESSE STONE on getTV

If they made a Mount Rushmore of TV stars from the medium’s first 75 years, Tom Selleck would be one of the faces etched in stone. From commercials in the 1960s, to primetime guest spots in the 1970s, Magnum, P.I. in the 1980s, and Friends, Jesse Stone, and Blue Bloods ever since, Selleck has remained busy and beloved for half a century.

His mix of matinee idol looks and self-deprecating “regular guy” approachability keeps him equally popular with male and female viewers. And he’s the rare TV star who has successfully crossed over to film, with hits like 3 Men And A Baby (1987) as well as Western-themed miniseries and movies like Last Stand at Saber River (1987), Monte Walsh (2003), and more.

But it’s the long-running Magnum, P.I. and Blue Bloods for which he’s best-known and will likely be best-remembered. “This kind of success is rare; twice, it’s a gift,” Selleck told CBS This Morning in 2017. “It takes a certain amount of perseverance.”

Perseverance is an understatement. Selleck is currently starring in the ninth season of Blue Bloods and will soon begin his tenth turn as Jesse Stone, an aging cop who’s irresistible to the ladies — just like the actor who portrays him. Here are some fun facts about the ageless icon.

1. Why the Tigers hat?

Thomas Magnum wears a Tigers cap because Tom Selleck is a Detroit native. He was born in the Motor City in 1945 and lived there until age four, when his family moved to Sherman Oaks, California. Tom is the second of four children born to Martha and Robert Selleck, a homemaker and real estate agent. A picture of Selleck’s real life family sat on Thomas Magnum’s bedside table on TV.

2. He could have been a pro athlete.

In 1962, the 6'4" Selleck was awarded a basketball scholarship to the University of Southern California. Tom also played baseball and was told by Hall of Famer Mickey Mantle that he had “major league potential.” He chose to pursue performing instead, dropping out of USC to sign a contract with 20th Century Fox. But Selleck eventually got his shot as a ballplayer. In 1991, he spent three weeks as a member of the Tigers in spring training, prepping for his role in Mr. Baseball (1992).

3. He made his TV debut on a game show.   

Selleck may be famous for his mustache, but he was a clean-shaven college kid in his first TV appearance. He made his TV debut at age 20 on ABC’s The Dating Game in 1965 — and lost. He competed again two years later — and lost again! Somewhere, there are two women in their 70s wondering what they were thinking.

4. His first TV role was on a Western — with Sam Elliott.

Selleck appeared in a commercial for Safeguard (with Teri Garr) and other brands, but his first TV acting role was as an ornery barfly on the CBS Western series Lancer in January of 1969. Sam Elliott also appeared in that episode, though the two future stars didn’t have any scenes together. They reunited ten years later, this time as brothers, for the NBC miniseries The Sacketts. Selleck and Elliott also co-starred, again as brothers, in the TV movie The Shadow Riders in 1982.

5. Magnum P.I. was born on The Rockford Files.

In October of 1978 33-year-old Selleck appeared on The Rockford Files as Lance White, a handsome private investigator who’s a thorn in the side of curmudgeonly Jim Rockford (James Garner). That episode found Jim and Lance sharing an assignment for a wealthy client (Bill Quinn, best known as blind Mr. Van R. on All In The Family). Lance and Rockford teamed up again in 1979 — on an episode that featured Selleck’s future Magnum, P.I. co-star Larry Manetti! A year after that, Rockford producers Universal Television gave Selleck his own show. So, you can make a strong argument that Magnum, P.I. is an unofficial spin-off of The Rockford Files. (Garner can be seen on Bret Maverick, Sundays on getTV.)

6. Selleck almost starred in Raiders Of The Lost Ark.

After an audition in 1980, Tom was offered the role of Indiana Jones in Raiders Of The Lost Ark by director Steven Spielberg and producer George Lucas. There was only one problem: he was about to begin Magnum, P.I. “They held the offer for a month, but the more they talked to the network (CBS), the more the network said no,” Selleck told David Letterman in 2016. He got a second chance (sort of) to play Indy when Magnum P.I. did a Raiders parody episode in 1988 — complete with leather jacket, fedora, whip, and snakes!

7. He met his wife on a movie.

While filming the World War II-set film Lassiter in England in 1983, Selleck met and began courting actress and dancer Jillie Mack. The two married in 1987 — in a ceremony that was kept hidden from the press for nearly a month. Their daughter Hannah was born in 1988. (Tom also has an adopted son from a previous marriage.)

8. 1987 was a very good year for Selleck.

Selleck scored his first feature film starring role in the low-budget horror film Daughters Of Satan (1972). Just 15 years later, his comedy Three Men And A Baby (1987) was the highest grossing film of 1987 — while Magnum, P.I. was still a hit on TV!  He and costars Ted Danson and Steve Guttenberg returned for the popular sequel Three Men And a Little Lady (1990).

9. Some of his scenes on Friends had to be re-shot.

Selleck focused on his film career after Magnum, P.I. ended in 1988. But he returned to TV in 1996 as Dr. Richard Burke, the much-older boyfriend of Monica Geller (Courteney Cox) on Friends. The superstar was such a hit with the live studio audiences in his ten episodes that all of his entrances had to be re-shot, due to too much cheering. Tom scored his sixth Emmy nomination for the role in 2000, with a previous win for Magnum in 1984.

10. Jesse Stone shares continuity with another iconic cop show.  

In 2005, Selleck took on the role of alcoholic police chief Jesse Stone in a series of made-for-TV movies based on the Robert B. Parker novels. The Jesse Stone stories share continuity with Parker’s Spenser novels, which were adapted for TV in the 1980s as Spenser: For Hire. Sadly, star Robert Urich died before we could see a Spenser/Jesse Stone team-up. Coincidentally, Selleck and Urich had played partners in Bunco (1977), a failed pilot for a buddy cop series. Bunco creator Jerry Ludwig also wrote for Hawaii: Five-0 and Murder, She Wrote — two shows that share continuity with Magnum.

11. Bonus! Selleck isn’t just an actor.  

Although he’s top-billed on Blue Bloods, Selleck doesn’t get the majority of screen time. And he planned it that way. Simultaneous to that show’s run, he’s been doing double duty as the star, producer, and screenwriter of the Jesse Stone TV movies. Before his death in 2010, creator Robert B. Parker wrote that Selleck “nails the character” and Emmy voters agree, nominating him for Best Lead Actor in a Miniseries or Movie in 2007. “I was dying to play him,” Selleck said in 2010. “(Jesse) has a lot of flaws, a lot of problems. That’s always fun for an actor. And I think it’s fun for an audience.”

The Jesse Stone movies air periodically on getTV. To find out when, visit the getTV schedule.

]]> 2020-09-10T04:25:00-04:00 2020-09-10T04:35:14-04:00 Tasty Tom Selleck luoke xia

I said I was gonna make a cake, and make a cake, I did! A Tom Selleck cake. My friend, Emma, was having a birthday bash, and seeing as she can't have the real Tom Selleck for a present, I made her this.

In my search for reference pics, I learned that a 'Tom Selleck Cake' refers to an actual kind of cake - usually a gooey chocolate and toffee delicious cake that is apparently 'better than even Tom Selleck' or 'the next best thing to Tom Selleck.' I can't imagine that could possibly be true. This cake was sour cream pound cake with butter cream icing (and chocolate butter cream icing), made from scratch using my mom's old catering recipes.

I will admit, this cake did not turn out how I envisioned. I initially imagined nipples, a bigger portrait area, and better bordering, lettering, and so on. I found myself running out of time, so the bordering, the lettering, and flowers were tremendously rushed and overall half-assed. Thus, they really bother me to look at.

And, let me say, that chocolate icing was a pain in the butt! It was so stiff -- I should've added that last tablespoon of water that I decided against when mixing it up. It would've made a world of difference. That tube of chocolate icing was really trying its best to give me a melt down and take up all my time. On the bright side, I got to look at shirtless pics of Tom Selleck all the while....

I will say that I have never made a cake that was so well received and complimented (despite its decorative flaws, the blistering hot journey it had to its destination, and all the little things I did not get just right...), and my friend truly did have and happy (and hairy) birthday. I was able to let go of my perfectionista cake 'tude, and we had a blast!

Hope you all enjoy it as much as we did. Any ideas or requests for next year?
]]> 2020-08-26T07:20:00-04:00 2020-08-26T07:20:45-04:00 How Biology Influences Fitness luoke xia Behavior Change Science: Help Clients Stick With Their Program

Getting enough physical movement can cause both your body and brain to feel better. It can likewise help forestall or postpone medical issues. Presently, analysts are searching for approaches to discover which activities may best suit your body.

Various sorts of activity can bring distinctive medical advantages. You can reinforce your bones with loads. Increment your adaptability with extending. Or then again, improve your heart wellbeing with high-impact movement.

Be that as it may, individuals' bodies are assembled in an unexpected way. A few people have a greater amount of the sort of muscle that gives quality. Others have a greater amount of the sort that gives perseverance, which keeps you moving for a significant stretch of time. This is one motivation behind why individuals might be normally fit to various games.

Be that as it may, this thought doesn't simply apply to competitors. It influences individuals getting physical action for wellness, as well.

"There are an assortment of reasons why various individuals may adjust better to various sorts of activity preparing," says Dr. Marcas Bamman, an activity analyst at the University of Alabama at Birmingham. "Also, a significant factor that we're beginning to get familiar with is our qualities."

Analysts are concentrating how qualities impact our bodies' reactions to physical action. They're likewise seeing how exercise influences individuals' bodies in an unexpected way. They're in any event, investigating how it influences your organisms.

"The ultimate objective is to have the option to give an activity "remedy" that is ideal for every individual, so they can pick up the most advantage," Bamman says.

Impacted by Genes

Researchers realize that various sorts of activity effectsly affect wellbeing, clarifies Dr. William Kraus, who considers coronary illness avoidance at Duke University. "The advantages differ by type, force, and measure of activity," he says.

For instance, his lab has seen that long episodes of moderate-power work out, as energetic strolling, might be particularly acceptable at bringing down glucose levels. This can be significant for individuals attempting to forestall diabetes.

Be that as it may, possibly you need to lessen the degrees of "terrible" cholesterol in your blood to help forestall a respiratory failure. For that, a great deal of high-force exercise to get your heart beating may help the most, Kraus includes.

His group has watched these impacts across ages and for the two people. However, when you take a gander at people inside those gatherings, he says, not every person gets a similar profit by a similar exercise.

"We need to see how your hereditary foundation decides your reaction to work out," he says. His examination group has recognized a lot of qualities that foresee who will get the greatest enhancements in heart wellbeing from oxygen consuming activity, such as running or cycling.

Bamman's group has discovered a lot of qualities that may help anticipate who might pick up the most muscle from a quality preparing program. Be that as it may, he clarifies, in light of the fact that you may not get indistinguishable advantages from another person from one kind of activity doesn't mean you don't get any.

"Everyone reacts to practice in a positive manner," Bamman says. "For instance, individuals who couldn't pick up muscle just as others despite everything picked up quality in our investigation. They despite everything improved strolling capacity and a ton of other significant parts of wellbeing."

Specialists are searching for different qualities that may anticipate how exercise influences various parts of wellbeing, similar to glucose control. In one examination, Kraus and his group tried an activity program to diminish the danger of diabetes in an enormous gathering of individuals.

"A few people got an extraordinary improvement controlling their glucose, and a few people got none, despite the fact that they did all the activity," he says.

Knowing who's destined to profit by explicit activities may assist wellbeing with caring suppliers better tailor their proposals for individuals, says Kraus.

Be that as it may, these investigations are still in the beginning phases. In the event that you have a wellbeing condition, talk with your supplier about the sorts and measures of physical action that are ok for you.

Gaining From Athletes

"There truly is basically no wellbeing intercession as powerful and as wide in its advantage as physical movement," says Dr. Euan Ashley, who studies practice and the heart at Stanford University.

Ashley, Bamman, and Kraus are engaged with a huge NIH-financed program(link is outer) seeing how exercise influences various atoms in the body. They're additionally investigating how this contrasts between individuals. The group is contemplating the two individuals who have beforehand not practiced routinely and dynamic competitors.

Examining the capacities of first class competitors can possibly assist us with understanding the furthest reaches of the human body, Ashley clarifies.

"For a competitor to perform at the totally most elevated level, everything needs to work consummately," he says. This incorporates the muscles, heart, platelets, and that's just the beginning. Investigations of competitors, for example, sprinters and skiers, have discovered hereditary contrasts that effectsly affect their bodies' exhibition, Ashley says.

"By examining competitors, we can get familiar with the boundaries of every one of these body frameworks. Also, by understanding the limits, we can comprehend key parts of those frameworks. That could assist us with rewarding individuals with illnesses in those frameworks," clarifies Ashley.

The Role of Microbes

It's not just your science that can impact how exercise influences your body. Researchers are finding increasingly more about the job of your microbiome. That is the assortment of microorganisms that live in and on your body.

In an ongoing report, analysts discovered changes in a particular kind of gut microscopic organisms in long distance runners. They moved those microscopic organisms into mice. The mice given the microscopic organisms had the option to run longer.

Researchers are just starting to examine the microbiome's job in wellness. Such examinations are troublesome, on the grounds that things like eating routine, rest, and even the individuals you live with can influence your microbiome, Kraus says.

Scientists keep on becoming familiar with science and physical action. Be that as it may, regardless of what your identity is, how much movement you get can have any kind of effect for your wellbeing. Specialists suggest getting at any rate 150 minutes of moderate to overwhelming physical action seven days. What's more, at any rate two days per week, do quality preparing works out.