The Benefits of Being Physically Active, Beyond Looks

My heart scan results came five days before my wedding. At 34, I had heart disease in the artery known as the widow-maker. It was hard to stomach the words on the report even though I knew why. Two months prior, a body composition test revealed my first shock. I had fat piling up around my organs, putting me at risk for type 2 diabetes. The entire experience was humbling. Despite being a doctor that jogs on the boardwalk, I was heading towards being on medications. I was not invincible, and many aspects of what I was doing were wrong. My name is Dr. Kevin Pacheco and I’m the founder of Beyond Practice, a doctor-designed challenge that empowers you to avoid medical conditions and lifelong prescriptions. The five key lessons from this article: Insulin resistance is the root of the common medical conditions of today’s society. Elevated insulin prevents burning fat and causes weight gain Prescribing different medications for each pathological result of insulin resistance is not the best strategy. Strategies that create positive hormonal …

Quality > Quantity When it Comes to Exercise

I am a former jogging addict and recovering calorie counter. If you charted my weight over the years, it would look like a yo-yo. It was not until I lost a bet with my best friend that I moved away from the hamster wheel of dieting. My name is Susanne and I am a practicing Physician Assistant and the Chief of Activity and Adventure at Beyond Practice. I am a host in the Transform10 Challenge, a program with the goal of empowering 10 million people to avoid medical conditions via physical activity. I now believe that quality is better than quantity when it comes to building an exercise program. The bet that changed my life The bet that changed my life was simple: whoever had the most decrease in body fat percentage within one month would win. We used a DEXA body composition scan to decide the results. My strategy was to restrict my calories and run 100 miles in the month. I called the challenge “May Miles” and recruited friends. I ran over 100 …

The Best Workout Equipment for Home

2020 shifted our workouts routines. Many of us pivoted to taking workout classes from home and to do the best with the equipment that we had. Whether you’re working out with us from home or in-studio, we wanted to make sure you were set up to crush your favorite classes in 2021. We think it’s time to ditch those frozen water bottles and soup cans. It’s time upgrade to new equipment. We did the research for you and asked our partners to share their favorite products. These pieces of home workout equipment will help you crush your workout and look good while doing it. For Yogis It’s no secret that a great mat and great yoga go hand in hand, but which yoga mat is the best? Yoga mats need to be comfortable, supportive, non-slip, easy to clean and ideally stylish as well. Ra Yoga has the perfect mat for the job. You can’t go wrong with the eKO by Manduka. “As far as yoga mats are concerned, our studio favorite is the eKO by …

How to Get Active, Again

I struggled to get off of the couch and out of my house during 2020. Like many people, I was bogged down by the misery of the world. Although I live in an outdoorsy city, with plenty of options to escape, I was mentally and emotionally exhausted by the state of the world and paralyzed by fear during the high peaks of the pandemic. Doom scrolling Instagram didn’t help. While at-home fitness options became all the rage, I just couldn’t commit to regular virtual workouts. I craved the camaraderie of a studio cycle class, the feeling of togetherness and euphoria that just can’t be replicated via an app. I was eager for fitness studios to reopen, thankfully they recently did in my area.  But then I faced a new obstacle: how to actually get active again. It had been months since I stepped foot into a gym, into a yoga studio or cycle class. I felt like a brand new class attendee, and all those feelings of nervousness, fear and procrastination were there – just …

How to Get Back Into Working Out

Raise your hand if your workout routine took a back seat last year. 🙋🏽‍♀️ Between adjusting to a global pandemic and the resulting stress and changes such as working from home for the first time or dealing with remote school, the last thing on your mind may have been working out.  But despite the mental work it takes to pick up that dumbbell (or let’s be real – a can of peas if you were improvising in the early days of the pandemic), working out has beneficial effects on your mood and physiology. The biggest task is usually just taking that first step in the right direction. Figuring out how to get back into working out after a period of rest can be hard, but persevere, there are great days ahead! We’ve outlined some of the best steps for how to get back into working out: Plan ahead – and actually write down your planned routine on a calendar or piece of paper Ease back into your first week Set a tangible and attainable goal …