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I'm a personal trainer — improve your squats and runs with this 5-move ankle mobility routine
I'm a personal trainer — improve your squats and runs with this 5-move ankle mobility routine

Yahoo

time9 hours ago

  • Health
  • Yahoo

I'm a personal trainer — improve your squats and runs with this 5-move ankle mobility routine

When you buy through links on our articles, Future and its syndication partners may earn a commission. If your squats and runs have been feeling a little harder than usual, your ankles could be the culprit. Lack of mobility in this crucial joint can cause problems throughout your kinetic chain, resulting in reduced full-body range of motion, increased pain, and even debilitating injuries. Before hitting the squat rack or the treadmill, you'll want to warm up your ankles properly. I always give these five ankle mobility exercises to my personal training clients before any lower body strength training or high-impact cardio sessions. If you've got a yoga mat and a resistance band, you can do this five-move ankle mobility routine too. Not only is it a great way to prepare your body for exercise, but it can also help improve your balance and reduce overall stiffness. How to do the 5-move ankle mobility routine In addition to the yoga mat and resistance band, you'll also need a moderately heavy weight and a rolled-up towel. These exercises are appropriate for all fitness levels, but I'll always recommend checking in with your medical team before starting anything new. Meeting with a personal trainer to learn proper exercise form is also a plus. The exercises are: 1. Ankle circles Sit upright on a mat with your legs extended. Place your left heel on top of a rolled-up towel. Rotate your left foot in a counterclockwise direction for 10 reps. Switch directions and rotate your left foot in a clockwise direction for 10 reps. Place the towel underneath your right heel and repeat. 2. Banded joint mobilization Loop one end of a resistance band around a railing or solid structure Step away from the anchor point so the band is taut. Come to a half-kneeling position, with your left knee and right foot on the floor. Loop the other end of the resistance band on top of your right foot. Keeping the right foot on the ground, shift your bodyweight forward. Hold in this position for 5 seconds. Continue for 10 reps, then repeat on the left side. 3. Goblet squat stretch Stand tall with your feet hip-width apart. Hold a moderately heavy weight at your chest. Engage your core and keep your spine neutral. Set your hips back, bend your knees, and lower your tailbone to the floor. Place your forearms on the tops of your thighs. Shift your body weight to the left, moving your left knee over your left toes. Hold for 5 seconds. Shift your body weight to the right, moving your right knee over your right toes. Hold for 5 seconds. Continue alternating for 10 reps on each side. 4. Banded plantarflexion and dorsiflexion You can view a video on how to do banded ankle dorsiflexion here Sit upright on a mat with your legs extended. Loop a resistance band around your left foot, grabbing the loose end with your hands. Point your left toes towards the wall in front of you. Hold for 5 seconds. Relax and return your left foot to the starting position. Continue for 10 reps, then repeat on the right side. Loop the resistance band around a railing or solid structure. Loop the other end of the resistance band on top of your left foot. Flex your left toes towards your chest. Hold for 5 seconds. Relax and return your left foot to the starting position. Continue for 10 reps, then repeat on the right side. 5. Heel-toe walks Stand tall with your feet hip-width apart. Engage your core and keep your spine neutral. Step forward with your right foot, placing the heel into the ground. Roll from your right heel onto your right toes. Step forward with your left foot, placing the heel into the ground. Roll from your left heel onto your left toes. Continue for 10 steps on each side. What are the benefits of this 5-move ankle mobility routine? The exercises in this routine address full ankle joint range of motion, promote proper joint mechanics, and strengthen surrounding muscles and tissues. Banded mobilization exercises work by using a 'distracting' force provided by the resistance band. This pulls bone surfaces away from each other, which can open up impingements within the joint and improve alignment. The better your ankle mobility, the more efficiently your body can move. Improved ankle mobility can lead to better form when walking, running, or performing lower-body exercises. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget frog pose — these 3 mobility exercises unlock tight hips and release tension in your glutes and lower back Ditch the weights — this resistance band workout will build lower body strength and improve your mobility in just 20 minutes Who needs weights? This 8-move bodyweight workout strengthens your whole body in 25 minutes

What Happens to Your Body When You Drink Lemon Water Every Day
What Happens to Your Body When You Drink Lemon Water Every Day

Yahoo

time2 days ago

  • Health
  • Yahoo

What Happens to Your Body When You Drink Lemon Water Every Day

Discover the surprising health benefits of making lemon water a daily habit, from detox to digestion support. There are so many amazing benefits of adding lemon water to your week. I squeeze about half a lemon into my water bottle and sip it throughout the day. It's one of the easiest habits I've added to my daily routine, and it makes a noticeable difference in how I feel—refreshed, hydrated, and just a little bit healthier. As a personal trainer, I'm often asked for simple, realistic tips people can start doing today to improve their wellness. And this is one of my favorites. Drinking lemon water is a quick win. It's low-effort, inexpensive, and delivers real benefits. Lemons might look like just a bright garnish for your water glass, but they're actually little powerhouses of health. If you're looking to add one small yet impactful habit to your daily routine, start here. Below, I'm sharing five benefits of drinking lemon water daily—plus a few tips for protecting your teeth if you're worried about enamel. 1. Lemon Water Helps Flush Out Toxins Let's start with your body's natural detox process. You've probably heard your liver is responsible for filtering and flushing toxins, and that's true. But what you might not know is that drinking lemon water can help stimulate your liver's natural enzymes, giving that detox process a helpful boost. Starting your day with a glass of lemon water can help set your body up for success. It encourages gentle cleansing and supports your digestive organs in doing what they do best. Think of it as a way to 'wake up' your system in the morning and give it a fresh start. I recommend drinking a glass of room-temperature lemon water first thing when you wake up, even before your coffee or breakfast. It's a great way to hydrate after a long night of sleep and give your body the signal that it's time to kick into gear. Curious about my morning routine? Check out my daily supplement routine that I follow in my middle age! 2. It Can Help Balance Your Body's pH Here's something most people don't expect: although lemons taste acidic, they actually have an alkalizing effect on the body once metabolized. I know—it sounds backwards. But it's true! Many of us eat diets that lean heavily toward acidic foods, like processed grains, sugar, meat, and dairy. While there's nothing wrong with these in moderation, an overly acidic internal environment can create stress in the body. That's where lemon water comes in. Adding lemon to your water can help your body maintain a better pH balance. An alkaline state is believed to help reduce inflammation (check out even more anti-inflammatory foods!), support energy, and create a more hospitable environment for your cells to thrive. It's not about becoming perfectly alkaline—it's about adding balance. And lemon water is one small step in the right direction. 3. It May Support Weight Loss and Reduce Cravings Lemon water won't magically melt pounds away—but it can absolutely support your weight loss goals. Here's how. First, lemons contain a soluble fiber called pectin. This fiber can help slow digestion and promote a feeling of fullness. That means you might feel more satisfied between meals and be less likely to reach for those random snacks that add up over the day. Second, when you swap out sugary drinks—like soda, juice, or your fancy coffee shop beverage—with lemon water, you save yourself a lot of empty calories. My guide on cutting sugar out of your life might help you too! Plus, the refreshing taste of lemon might help curb cravings, especially if you tend to reach for sweet beverages during the day. I've had plenty of clients tell me lemon water helped them cut back on soda and sweetened drinks without feeling deprived. 4. It's an Immune System Booster When you think of immune-boosting foods, oranges probably come to mind. But don't count lemons out! Lemons are packed with vitamin C, a key player in immune health. Vitamin C supports your body's ability to fight off colds, flu, and infections. It's also a powerful antioxidant, helping to neutralize free radicals and reduce inflammation. One lemon contains about 30-40 mg of vitamin C, which makes it a solid contributor to your daily intake. Lemons also contain potassium, which helps regulate blood pressure, supports nerve function, and keeps your muscles working properly. It's a small but mighty fruit with some serious wellness perks. During cold and flu season—or when your body is under stress—lemon water is an easy way to give your immune system a little boost. 5. It Can Aid Digestion and Reduce Bloating If you struggle with occasional bloating, sluggish digestion, or just want to improve your gut health, lemon water may be able to help. A study published in the International Journal of Food Sciences and Nutrition found that bitter flavors—like those in lemon—can stimulate the release of digestive enzymes from the pancreas and bile from the gallbladder. These are essential components of proper digestion. Drinking lemon water before meals might help 'prime' your digestive system and make it easier to break down food. And because proper digestion helps eliminate waste more efficiently, you may also notice less bloating and more regularity. Win-win! But What About Your Teeth? You've probably heard that citrus can erode tooth enamel—and yes, there's some truth to that. But don't panic! I've been drinking lemon water for years and never had an issue. Still, it's smart to take a few precautions. Here are my go-to tips to protect your pearly whites: Drink it cold or at room temperature, not hot. Warm temperatures can intensify acidity. Use a straw. This helps minimize contact between the lemon water and your teeth. Try lemon essential oil. A drop or two of 100% pure, food-grade lemon essential oil (never synthetic!) can provide a similar flavor with potentially less acid exposure. You don't have to give up lemon water to protect your enamel—just be smart about how you drink it! Lemon water is one of those tiny habits that add up to a big difference over time. It hydrates, supports digestion, boosts your immune system, and may even help with weight management. Plus, it's refreshing and easy to incorporate into your daily routine. If you've been looking for a simple way to level up your health without overhauling your entire lifestyle, lemon water is a great place to start. Try it for a week and see how you feel—sometimes the smallest changes create the biggest results. Solve the daily Crossword

How to get Ellie Goulding's arms: The 3, 20-minute workouts that will tone flab fast for strappy top weather
How to get Ellie Goulding's arms: The 3, 20-minute workouts that will tone flab fast for strappy top weather

The Sun

time4 days ago

  • Entertainment
  • The Sun

How to get Ellie Goulding's arms: The 3, 20-minute workouts that will tone flab fast for strappy top weather

IT was all eyes on centre-court at Wimbledon last week. But one of the most distracting of celebs in attendance this year was Ellie Goulding. Namely, the singer's bronzed, svelte arms that left us thinking - how can we get arms like that? 19 19 19 They weren't bulky, but perfectly sculpted – a testament to dedication and smart training. It's no secret that 38-year-old Ellie has always been into fitness, even once describing it as an addiction. The mum-of-one's love of boxing also goes way back and she often shares videos online of herself sparring - as recently as last week. But this summer, it's clear Ellie has been focusing even more on defining her upper body, as her arms look better than ever than years goneby. As a personal trainer, I often get asked by women how they can get 'toned' arms without getting 'big'. Firstly, women's hormonal structure is different to men which means we simply won't get 'big' without trying extremely hard to. It takes a lot of weight lifting, a lot of food and many years of a consistent routine to get there. Though resistance-based training is the key to get Ellie's look, it easier to achieve than you might think and you can see results within a few weeks. Secondly, being 'toned' essentially means you have lean muscle - this means building muscle and losing the fat that lies on top, so that the muscle is visible. So using a pair of super light dumbbells (e.g. 2kg) won't do much. 19 19 I always say, 'if the last couple of reps in a set are easy, then the weight is too light'. Your muscles aren't going to grow if your muscles aren't challenged, either by a heavier weight or perhaps a higher rep count. So, what does it actually take to shape your arms so they're muscular, lean and feminine? Here are three 20-minute workouts that I recommend you do each week - they are short and sweet so you can either add them to another workout, or just do it alone. Two involve weights while the third is a high intensity interval training (HIIT) workout that doesn't use any equipment - the purpose of this is to get your heart rate up, and help burn fat. As the weeks progress and you become stronger, either increase the weights you use, slightly increase the rep count and/or slow the exercises down to keep your muscles under tension for longer. For the weighted workouts, you only need dumbbells, however you might need a small selection of dumbbells as it's likely you'll be able to go heavier on some moves than others. Don't forget, carrying heavy shopping, picking up the kids, doing housework and even wearing wrist weights when you're out walking, are all easy ways to keep your arms working hard too, alongside your workouts. Biceps and triceps: The front and back muscles on your upper arm The biceps (bulging muscle at the front of the upper arm) and triceps (the opposite of the biceps) are the most recognisable arm muscles. When there is lean muscle, it helps tighten the arm up. Working on the triceps, for example, can help with what some call 'bingo wings'. Do three sets of each of the exercises below. Rest for 30 to 45 seconds between sets and exercises. Bicep curls 10 - 12 reps Stand with a dumbbell in each hand, arms down by your side. Palms should face away from you. Bend at the elbows and curl the dumbbell up to shoulder height, then slowly lower down. Hammer curls 10-12 reps The same exercise as above, but this time, your palms will face in towards each other. 19 Tricep extension 10 - 12 reps Hold one dumbbell up overhead with both hands. Keep your upper arms close to your ears as you bend at the elbows and lower the dumbbells behind you. Then lift it back up to the start. 19 Tricep kickbacks 10 - 12 reps each arms Bend forward a dumbbell in your hand. Tuck your elbow in and lock your upper arm to the side of your body, straighten your arm back, then bend at the elbow and lower it down. 19 19 Shoulders and arms: For the defined edges at the top of the arm The defined muscles that run from the top of she shoulder to the first indent is mostly shoulder muscle. And Ellie's were poppin' at Wimbledon. These exercises will burn the tops of your upper arms and help grow that muscle. Seated shoulder press 10 -12 reps Sit on a bench or on the floor and press the dumbbells up overhead. Then slowly lower them to shoulder height. Front to lateral raises 8-10 reps Hold a dumbbell in each hand, palms facing you. Lead with your elbows and lift both arms up straight so they're at shoulder height in front of you (front raise). Keep them straight as you move your arms out to the side (lateral raise). Then lower your arms back to the start. 19 Bent over flyes 10 - 12 reps Hinge at the hips, lower your torso slightly towards the floor and hang your arms down towards the ground, a dumbbell in each hand. Palms should face eachother. Lift your arms out wide, keeping your arms relatively straight, pause, then lower back down. 19 Upper body HIIT workout This time, you're going to work your arms while increasing your heart rate and getting a sweat on. Do each exercise for 30 seconds, then rest for 30 before going onto the next. Do this circuit five times. Press ups Start in a high plank, hands under your shoulders. Bend your elbows and lower your chest to the ground. Then push up through your palms to return to plank. Drop to your knees if needed. 19 Tricep dips Sit on the edge of a chair, hands being your butt. Slide off the chair, bend your elbows and lower your body towards the ground. Keep your elbows pointing behind you. Push up through your palms to return to start. Shoulder taps In your high plank position, tap your right shoulder with your left hand. Then tap your left shoulder with your right hand. Keep alternating. Mountain climbers Staying in the high plank position, drive your left knee up to your chest, then step back and repeat with the right knee. Repeat this, moving quicker and bouncing between your two feet. Eat your way to Ellie Goulding-esque arms Working out is one thing, but your diet will also help you to get lean arms like Ellie. Protein is king Alongside your upper body workouts, you need to be focusing on a primarily whole-foods diet, with plenty of protein, which helps muscles repair and rebuild after exercise. Protein is also filling, so making sure you have plenty of protein at each meal, can stop you reaching for unhealthy snacks. If you can, eat some protein within an hour of your upper body to support your muscle recovery. This could be your next meal, depending on the time, or a snack of a slice of toast with cottage cheese or a bowl of protein-rich Greek yoghurt with berries, for example. Cut back on ultraprocessed foods Consistently eating sugary, processed foods won't help you hit your lean-arms goals. In fact, research in the American Journal of Preventive Medicine has linked a diet high in ultraprocessed foods (think crisps, pastries, chocolate and cakes) to more body fat. Keep these foods to a minimum or just allow yourself one small 'treat' a day, so you don't feel deprived of the foods you like. As well as this, try not to rely on processed protein-rich foods such as protein bars and protein powders. While they can be useful, they often pack in a lot of additives and sweeteners which can sometimes make you crave more sweet foods. Science backed ways to lose weight Calorie deficit To lose weight, it's essential to consume fewer calories than you burn. This can be achieved through a combination of diet and exercise. Prioritise protein Protein-rich foods can help increase satiety, promote muscle growth, and support weight loss. Increase fibre intake Fibre-rich foods can aid in weight loss by promoting feelings of fullness and helping regulate blood sugar levels. Limit processed foods and added sugars Reducing the intake of these foods can significantly impact calorie intake and contribute to weight loss. Engage in regular exercise Aerobic exercises (like walking, running, or cycling) and strength training (like lifting weights) are both beneficial for weight loss. Prioritise sleep Adequate sleep is important for hormone regulation, appetite control, and overall weight management. Manage stress Stress can lead to unhealthy eating habits and contribute to weight gain. Finding healthy ways to manage stress is crucial.

3 Times It's Healthier to Sleep Than Work Out, According to a Trainer
3 Times It's Healthier to Sleep Than Work Out, According to a Trainer

Yahoo

time4 days ago

  • Health
  • Yahoo

3 Times It's Healthier to Sleep Than Work Out, According to a Trainer

We set our morning alarms with the best of intentions. Exercise, make a healthy breakfast, take a shower, and then you're off. But when the alarm actually goes off, it's often a different story. On mornings where you're struggling even to get out from under the covers, is it healthy to make yourself to hit the gym? For days you do want to move your body a little, the Start TODAY app offers workout plans with a range of intensity levels led by best-in-class trainers. But it's not always the best move to force yourself to workout, says Stephanie Mansour, a certified personal trainer and Start TODAY fitness contributor. There are three scenarios in particular when she recommends people opt for sleep over sweat. It might feel like you're just being lazy by sleeping in rather than working out. But the truth is that sleep is just as crucial for your health as physical activity. And, Mansour says, there are a few specific scenarios when it's actually better for you to get that extra time in bed than it would be to force yourself to wake up for exercise: First, you should prioritize sleep over working out if you're not already working out regularly — especially if you're also not naturally a morning person. Second, if you're currently sleep deprived, focus on getting those quality hours of sleep in first. You can worry about working out once you're better rested. And finally, if you're super stressed out, forcing yourself out of bed to get your morning workout in isn't going to help, Mansour says. If you do still want to get some type of movement in, Mansour's 7-Day Morning Stretch Challenge in the Start TODAY app is a nice compromise, with gentle stretches designed to warm up the body and give you an energy boost. In all of these cases, you may have good intentions to get your physical activity out of the way first thing in the morning. But your body needs something else: rest. In the first scenario, you'd be forcing yourself to wake up and work out in a way that's against your usual behavior pattern. That's not likely to make you work out regularly in the morning, Mansour says. And for that reason, making yourself get out of bed is more likely to sabotage your good intentions about getting physically active. If you're working out on a sleep deficit, "your workouts just won't be as effective when you're dragging," Mansour says. And sleep deprivation make it that much harder to eat well and stick to a fitness plan. Here, sleep should be your first priority. If you're having a hard time winding down at night, Mansour designed a 1-Week Bedtime Stretch Routine to help you de-stress and fall asleep more easily. And, for those who are dealing with high stress levels, making yourself wake up early isn't going to help. "Yes, exercise helps combat stress," Mansour says. "But forcing yourself out of bed to do a HIIT routine won't do you any favors when you're going through a particularly stressful period." Rather than fighting your body to get a burn in first thing in the morning, pay attention to what your body needs from you right now. If you're new to working out, try to incorporate movement into your day in a more natural way, like taking a walk after dinner or hitting the gym after work, Mansour says. Or consider squeezing in a 5-minute strength or cardio workout using the Start TODAY app when you have time. And, when your stress levels are particularly high, she recommends opting for gentle forms of activity, such as a restorative yoga routine or walking. You can increase the mental health benefits of your walk by turning it into a moving meditation with one of the 50-plus walking podcasts in the Start TODAY app. Finally, for the sleep-deprived among us, tackle that problem first. Take a look at your nighttime sleep hygiene and bedtime habits, and go from there. TODAY's Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more. This article was originally published on

Should you run in a heatwave? Here's what the experts have to say
Should you run in a heatwave? Here's what the experts have to say

BreakingNews.ie

time12-07-2025

  • Climate
  • BreakingNews.ie

Should you run in a heatwave? Here's what the experts have to say

As Ireland's heatwave continues, runners are once again confronted with a tough choice: brave the sweltering temperatures or take a break and stay indoors. To shed light on the potential health risks, the key precautions to take, and smart ways to stay active in extreme heat, we spoke to two experts who shared their insights and advice on this topic. Advertisement What happens to our body when we run in extreme heat? What can the health risks be? Dehydration and heatstroke are the main health risk factors to be aware of 'What happens first of all is that your body does what it's designed to do – it sweats to try and keep your body cool,' explains running coach Kris King. 'What happens quite quickly in extreme heat is that the core temperature rises, and that's when things can go a bit awry. So, you can start to get things like headaches, sickness and dizziness and, at the severe end of that, vomiting and strokes.' Sam Quinn, a personal trainer, agrees and adds: 'If you're finding that it's so hot you can't run, you're having to slow down, you're feeling exhausted, faint or dizzy, I think that's probably a big indicator that actually you're not going to maximise your assets by running in that type of environment.' What precautions should runners take if they choose to run during a heatwave? Run when it is cooler, such as early morning or later on in the evening 'If you are running in the heat, make sure that you're running safely, that you're listening to your body and giving yourself the right sort of tools to have a successful training run and that you are not putting yourself at any unnecessary risk,' says Quinn. Here are their top tips for a successful run this summer… Advertisement Run during the cooler periods of the day 'Consider running at more suitable times during the day, such as early morning or later in the evening where it's slightly cooler,' recommends Quinn. Fuel your body 'Make sure that your nutritional intake is appropriate for the distances and things you're doing,' says Quinn. 'Make sure that you're having enough protein and carbohydrates pre-workout so that you've got energy during the workout.' Adjust your route 'Try not to run too far from home, think about smaller loops, rather than big out and backs,' advises King. 'Consider somewhere shady, so it might be the woods or a forest, rather than out on exposed plains.' Protect your skin 'Sun cream and covering your skin is really important, because if you've got burnt skin it's not going to be as effective at sweating and cooling you down,' highlights King. Drink water before, during and after your run Sip on water throughout the day 'Even with slight dehydration, performance can be decreased by up to 20%, so you need to make sure you're hydrated before your run,' says Quinn. 'Also, if you're dehydrated, you've got much more risk of adverse health effects or higher risk of injury. Advertisement 'During the run, you're going to be sweating and losing salt from your body, and electrolyte drinks and water can help you replenish any depleted stores. Then post-exercise, if it's a hot day, you could lose quite a lot of water and sweat, so it's important that you again really replenish your stores, so that you're going to be able to recover afterwards.' Run with a friend or in a group 'If you're running and it's a really hot day, it's great to run with a friend for additional safety,' says Quinn, 'So, if there is an incident or you feel unwell, you've got some support there. 'Running in groups is also really good. The organisers of parkruns and running clubs tend to implement lots of precautions, offer advice and make sure that everybody's had a drink, warmed up and had an appropriate cool-down.' Adjust your pace 'Another thing you can do is manage your pace,' recommends King. 'Your body's going be working hard to cool you down, your heart rate's going be higher, so you'll need to run slower.' Wear cooler clothing 'You just need something that's breathable and wicking so the sweat comes away from your body,' advises King. 'Loose-fitting clothing is good. You can also pre-douse your clothes in water before a run.' Advertisement What is an indoor alternative if people don't want to run outside in the heat? Get on the treadmill 'I think the treadmill is a fantastic option,' says Quinn. 'There's so many different varieties of a treadmill now.' What should you do straight after a run in the hot weather? 'After a run make sure that you cool down effectively and are monitoring your heart rate to make sure it's coming back down to a stable, normal, resting heart rate,' advises Quinn. 'Also, make sure that you're doing stretching mobility post-run.' In addition, King recommends sitting in the shade with a cold compress. 'By in large if your body temperature is coming down, there's a cold compress on your neck and your head and you've got the appetite to drink, then you should be fine,' says King. Advertisement Refuelling is also very important. 'Make sure that you're taking on some protein to be able to recover and some carbohydrates as well, to replace any depleted energy stores, and drink plenty of water as well,' recommends Quinn.

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