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Marissa Elman - Podcasts

Great Podcasts About Health And Fitness

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On August 8, 2020

In Fitness, Health & Wellness, Healthy gut, Marissa Elman, Microbiome, Paleo Diet

There are so many great ways to learn about fitness today. We’ve always had access to fitness books, but with the introduction of the Internet, it became much easier to consume all forms of media. We now have access to blogs like this one, as well as video websites such as Youtube and one of the most popular media forms today – the podcast. Podcasts can be a great way to learn more about fitness and get all sorts of different perspectives in a bite-sized and passive manner. The problem is that there are so many podcasts available, it can be difficult to choose one! Here’s a list of great health and fitness podcasts to help you out.

Balanced Bites

There are plenty of great podcasts out there about eating and dieting, but Balanced Bites is among the best. This podcast is hosted by Diane, a certified nutritionist consultant, and Liz, a nutritional therapy practitioner, and each episode they feature expert guests. Them and their guests will often discuss paleo diet recipes and tips as well as giving plenty of expert insight on the latest trends as well as answering listeners’ questions.

The Gym Wits

Whether you’re new to fitness or a seasoned expert looking for new perspectives, you should check out The Gym Wits. The show’s hosts are made up of a fitness expert, a fitness enthusiast, and a registered dietitian. Each week they discuss various fitness related topics such as how to build muscle while losing fat, the best classes to take, and much more. Listening to this show will help you learn more about your body as well as give you valuable nutrition and fitness tips to help you achieve all of your aspirations.

Hurdle

We all know that fitness can be difficult, whether you’re new to it or a seasoned veteran. Everyone encounters obstacles in their fitness journey and not everyone is able to overcome them. In Hurdle, host Emily Abbate discusses the obstacles her and her guest hosts have encounter in their own fitness journeys and how they were able to overcome them. This show can be an excellent source of motivation when you’re struggling, as hearing these stories can help you remember that everybody struggles from time to time, and it’s very much possible to succeed.

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Science and Weight Loss

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On July 7, 2020

In Fitness, Health & Wellness, Healthy gut, Marissa Elman

The weight loss industry is full of myths and misconceptions. Every year a new fool-proof study is on talk shows and dominates adds across all websites and social media platforms. Try to turn your mind away from diet pills and magical fruits or nutrients instead of looking towards science. Over the last few centuries, scientists have made incredible leaps and bounds when it comes to human anatomy. Check out a few different aspects of the human body and weight loss.

The Power of Water

It’s a simple fact that we need water to survive. Not only is it necessary to function, but it can also be a helpful tool when it comes to losing weight. Drinking water can boost your metabolism 24-30% over a period of 60-90 minutes. Drinking a glass of water before a meal can also help you feel fuller, therefore decreasing the chance of over-eating. 

Intermittent Fasting

Intermittent fasting has become incredibly popular in the health community over the past several years. You cycle between periods of eating and fasting, to achieve a more controlled food intake. Short term studies suggest that intermittent fasting is as effective as continuous caloric restrictions. 

Consume Less Added Sugars and Refined Carbs

Added sugar is one of the worst additions to the modern diet. Most people consume far too much sugar, and it often happens by just forgetting to look at the labels. A multitude of studies show that added sugars often like to obesity and the development of Type II Diabetes. Refined carbohydrates are also often overlooked in products and meals. Foods like white bread and pasta can spike blood sugar and lead to hunger and cravings that, in turn, can lead to an increase in food intake. 

Weight loss is an admirable goal for your health. Try putting these simple safeguards into your diet, and look for results. In the meanwhile, keep an eye out for the next article in our series, Science and Weight Loss.

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Living Room Fitness Routine

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On May 27, 2020

In Fitness, Mental Health

Not all of us are able to leave our homes to pursue activities. In our current climate, we are becoming normalized to doing are ordinary tasks from our own homes. Here are some simple living room fitness routines to try to stay active.

 

Couch Leg Raises

Couch leg raises are exercises that you can comfortably do on a couch. The couch is a bit softer than a hard floor, which is appealing to many people. The target muscles are the rectus abdominal muscles, the oblique muscles, and abdominal muscles.

  •  Lay flat on the couch with your head on the cushions and your back on the couch.
  • Leave both of your legs straightened out and elevate them to a vertical position before lowering them back down. 
  • Repeat this 10x and repeat the set.

 

Couch Air Bike Crunches

This is the perfect exercise for when you don’t feel like exercising. The muscles that are being worked are the lower abs, front hip flexors, and the quadriceps. 

  • Lie on the sofa with your knees bent, with your lower back pressed against the couch.
  • Place your hands behind your head.
  • Contract your core muscles while drawing in your abdomen to stabilize your spine.
  • With both your hands holding your head gently, move your shoulder blades back while elevating your knees 90 degrees.
  • Breathe out slowly and make a bicycle motion with your legs. Try to keep your legs higher than your hips while completing this exercise. 

 

Couch Squats

Couch squats are an ideal exercise for those who do not have a spacious living room space. The workout strengthens both your legs, core, and bottom. The primary muscles used are the quadriceps, hamstrings, hips, thighs, and glutes. 

  • Stand in front of your sofa with both of your arms while sucking your stomach inwards. 
  • Move as if you are about to sit, but do not sit on the couch.
  • Straighten back up to a standing position
  • Repeat this 10x per set, multiple sets per exercising schedule.

 

Exercising is a great way to stay healthy and get your endorphins rushing. You don’t have to leave your home to remain fit. 

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Easy Ways To Add Fitness To Your Daily Routine

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On April 20, 2020

In Fitness, Health & Wellness, Marissa Elman

Most people today are too busy for long workouts at the gym or marathon training runs after work. But with a little planning, it’s not too hard to squeeze an extra five or ten minutes of exercise into one’s daily routine. Here are some easy fitness tips for busy people.

1. Start Your Day With a Walk, Jog or Bike Ride

 Just one lap around the block, either on foot or on a bike, is an easy way to boost the metabolism and get the day off to a good start. It probably won’t even be long enough to break a sweat, so no extra shower time is needed. But it gives the mind a positive boost along with burning some extra calories.

2. Exercise on Your Lunch Break

 Taking lunch breaks on the go is another easy way to sneak in a little exercise. Walk a few laps around the office or down to the cafe on the corner and back.

3. Take a Stretch Break at Your Desk

 Instead of heading to the water cooler or coffee maker for every break, it’s just as easy to do a few calisthenics exercises and stretches without even leaving the cubicle. A quick standing hamstring stretch, lower back stretch, quad stretch, and calf stretch sequence only takes 60 seconds total.

4. Hit the Gym After Work

 There are two secrets to efficient after-work gym workouts:

 Always keep a gym bag packed and stowed in the back seat

 Join a gym close to home or the office

5. Cycle or Walk for Quick Errands

 Instead of taking a driving to pick up a loaf of bread, just ride a bike or jog. If it’s only a mile or two away, the total trip won’t take more than 15-20 minutes.

6. Keep Exercise Equipment Within Arm’s Reach

 Lastly, make exercise ridiculously easy. For example:

 – Keep a 15 pound dumbbell next to the couch or work desk

 – Take the first empty parking stall and walk a little farther

 – Take stairs instead of elevators

 – Work at a standing desk for a few hours a day

Ballroom Dancing For Fitness Marissa Elman

4 Reasons to Try Ballroom Dancing for Fitness

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On October 2, 2019

In Fitness, Health & Wellness, Marissa Elman

There are many reasons why you should try ballroom dancing for fitness. For example, ballroom dancing is great for your overall health and wellness. It’s also a lot of fun. In fact, once you get started, it may be difficult to stop. The following list contains just a handful of reasons why you should try ballroom dancing.

 

Burn Fat

There is a lot of accelerated movement that happens during ballroom dancing. It’s the reason why this type of dance is known to boost your metabolism. This means you’re able to burn more fat. You’ll also burn a lot more calories and lose weight. This is partially why there is a dramatic physical transformation when celebrities compete in dancing contests.

 

Increase Your Flexibility

Flexibility is important because it helps you move around better on a daily basis. If you try ballroom dancing, it will be necessary to engage in stretching activities so that you’re able to perform the different routines. Stretching exercises promote improved flexibility and reduce the possibility of an injury occurring. This isn’t just helpful when you’re dancing; it’s also good for preventing injuries in your everyday life.

 

Improve Your Mood

Ballroom dancing can be an uplifting and joyful experience, especially when there’s great music playing. Generally speaking, dancing is a great way to improve your mood. When you couple movement with lively music, you can’t help but feel amazing.

 

Get Creative

Creativity is the spice of life because it can keep you from getting bored. Whether it’s painting, dancing or some other pursuit, getting creative can put a pep in your step. With ballroom dancing, ou will have a chance to move your body in ways that show who you really are. Expressing yourself through dance is a wonderful feeling. More importantly, ballroom dancing is a creative and fun way to stay fit.

 

It’s great to have a knowledgeable dance instructor that can help you learn the different types of ballroom dancing, and seeking one out is a wise move in general so that you can learn the proper steps and rhythms. There are many benefits associated with ballroom dancing. After a while, you’ll probably have more fun than you ever imagined you could while exercising.

Celebrity Fitness Routines Marissa Elman

Popular Celebrity Fitness Routines to Try

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On October 2, 2019

In Fitness, Health & Wellness, Marissa Elman

Which celebrity do you most want to look like? You already know that most of your favorite celebrities have admirable and beautiful body shapes. It is also true that many of us train to replicate celebrity body shapes and fitness. And we all know, fitness does not come without breaking a sweat. Celebrities have to go to the gym, climb hills, or hit the road for long-lasting fitness results. Below are workout routines that super-fit celebrities implement to maintain their body shape.

 

The Rock 

His fans best know Dwayne Johnson from the time he was in the WWE. The ‘Hercules’ and ‘Fast and Furious’ star is not the ‘rock’ for no reason. He has a six-day workout routine where he pumps serious iron at the gym and does cardio. Normally, he dedicates thirty to fifty minutes for a run in the morning before he hits the gym.

 

Halle Berry

She is an Oscar award-winning actress that has successfully kept her body in great shape. After the birth of her daughter, she started a serious workout plan. Currently, she works out for five days a week for an hour. Her plan includes ab and leg exercises, stairs, hill climbing, and kickboxing.

 

Ben Affleck

Before starring in the ‘Batman’ role, Ben strictly followed two workouts. First, he had a fat-burning workout plan to get lean. This was followed by the second phase that involved muscle building to bulk up. Presently, he continues weight-lifting at the gym to maintain his definition.

 

Kim Kardashian

She is known for starring in a reality TV show that has a huge following around the globe. Kim devotes time to workout sessions at Barry’s Bootcamp. This is a popular fitness studio in California that has 18 other locations. Her workouts involve intervals of 25-30 minutes of cardiovascular treadmill routines and 25-30 minutes of strength training.

 

Kevin Hart

He is one of the funniest actors in Hollywood but has a serious workout routine. The actor utilizes old school routines including bicep curls to work the arm muscles, bench presses, and push-ups. He basically does weight training to stay fit.

The Importance Of Vitamin D Marissa Elman

The Importance of Vitamin D

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On August 7, 2019

In Health & Wellness, Marissa Elman

Vitamin D is essential to the body’s ability to function healthily. Unfortunately, vitamin D deficiency is exceptionally common.

 

One of the primary roles of vitamin D is to help the body absorb calcium and phosphorus. Calcium and phosphorus are crucial minerals that keep the bones strong. When a person does not consume enough vitamin D, not enough calcium and phosphorus can get into the bones. Therefore, vitamin D deficiency can lead to problems like osteoporosis, easily broken bones, and in extreme cases, rickets. Rickets is a disease that is primarily found in children; it involves softening of the bones and prevents children from growing and developing properly.

 

In addition to the essential role it plays in bone health, vitamin D can help prevent illnesses such as cancer, diabetes, mood disorders, and certain autoimmune diseases.

 

Vitamin D deficiency has been associated with multiple sclerosis, which is a devastating autoimmune disease that affects the nerve cells. According to some medical research, having a high level of serum vitamin D may be protective against this disease. This is because vitamin D is what scientists refer to as an immunomodulator. This means that the vitamin helps to stabilize the immune system. Multiple sclerosis and other autoimmune diseases occur when the immune system malfunctions and attacks parts of a person’s own body.

 

Another potential benefit of vitamin D is that it appears to lower the risk of contracting the flu. At least one study has demonstrated that children who take vitamin D supplements are less likely to get the flu during the winter. This may have to do with vitamin D’s immunomodulating effects.

 

Vitamin D may be useful in treating mood disorders such as depression and anxiety. People with these disorders are more likely to have a vitamin D deficiency than people who have no mental health problems.

 

Finally, supplementing vitamin D may help people lose weight and avoid obesity-related diseases. This is because vitamin D supplements can act as appetite suppressants. People who have normal vitamin D levels are also less likely to develop heart disease.

 

It is difficult to get enough vitamin D in today’s world, but being deficient in this nutrient can be costly. People can improve their vitamin D levels by spending more time outside, eating dairy and fish, and taking supplements.

Vacations For Fitness Lovers Marissa Elman

Perfect Vacation Ideas for Fitness Lovers

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On January 28, 2019

In Fitness, Health & Wellness, Marissa Elman

Going on vacations doesn’t mean you have to spend your days lounging in the sun with a cool drink in hand, though that certainly appeals to some people. For fitness lovers and adventure seekers, vacation can mean engaging your bodies in exciting, rigorous activities away from home. Here are a few vacation options for you to consider.

 

Explore the Galapagos

These islands in Ecuador’s territory are perfect for those with an active lifestyle. Sure, the beaches are great for relaxing, but the beautiful landscape allows for scenic hikes and surfing expeditions. On the mainland, some of the best canopy walks, where the paths are suspended above the ground, can be found. This trip is also perfect for anyone interested in nature, especially native wildlife, with giant tortoises, marine iguanas, Galapagos penguins, and more!

 

Drop Into Black Hole Drop in Belize

Nestled in the Maya Mountains, Black Hole Drop is a stunning cave that can only be reached by rappelling. After hiking up the foothills of the Maya Mountains, explorers will jump down 300 feet to reach the cave’s basin. While rappelling, the cave below appears dark and distance, but once you reach the bottom, you can appreciate a beautiful rainforest canopy before you depart.

 

Brave the Skeleton Coast of Namibia

With such a foreboding name, this location may not sound welcoming, but the sand dunes along this stretch of Namibia’s coastline are impossible to resist. Here, you can participate in unique activities like sand sledding and sand boarding. Nearby is Etosha National Park, where black rhinos and cheetahs can be found in the largest free-roaming population size in the world.

 

Climb Mt. Batur in Bali

For the truly adventures, what better way to spend a trip than scaling a volcano? Of course, Mount Batur is not active, but the thrill of climbing such an impressive landmass is a once-in-a-lifetime opportunity. Guided tours are available, and some treks entail climbing the mountain before dawn to catch the sunrise from the summit.

 

Enjoy the Diamond Highlands of Brazil

Named for its region’s famous diamond mines, the Diamond Highlands (Chapada Diamantina) boasts stunning scenery and ample opportunities for physical activity. Hike up to the top of the tabletop Morro Pai Inácio or swim in the underground cavern pool in Poco Azul. This area also features a number of incredible waterfalls; because many of them flow over flat rocks, you can often slide down them!

 

marissa elman

Movies That Will Help You Get Motivated

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On October 17, 2017

In Fitness, Health & Wellness, Marissa Elman

Getting healthy and reaching your fitness goals can be incredibly difficult. It’s a good idea to do whatever necessary to get to the point where you are happy and healthy, and the following movies could help you get your priorities straight and start hitting the gym.

 

Bridget Jones’ Diary

Not only is Bridget Jones hopeless in her romantic life, she also lives her life in an unhealthy manner by smoking, eating poorly, and not exercising. When she thinks she can’t get any lower, she decides to vanquish her unhealthy ways and get down to business so she can live a better life. One of the best moves Bridget made was to get a diary and start writing down her thoughts, achievements, and yes, some slip ups. None of us are perfect, but trying to take steps in the right direction are always a great idea.

 

Girlfight

Michelle Rodriguez plays a tough girl who has been thrown into a rough school where she discovers boxing. This movie shows how strong you can get when you take up boxing and how physically and mentally tough you get when you make fitness a priority in your life. Take a page from the lead character in this story and try your hand at boxing. The high-intensity workout will get your blood pumping and have you on the way to a healthier life.

 

Super Size Me

When  one man makes it his mission to eat nothing but McDonald’s menu items for a full month, his health seems to take a significant hit. Although most of us don’t eat fast food for every single meal, it still gives viewers an indication at how unhealthy this kind of food for our bodies.

 

The Karate Kid

This classic movie is about one young man’s quest to protect himself from a beautiful girl’s ex-boyfriend. A older man who works at the apartment the boy, Daniel LaRusso, lives in is actually a karate master who, besides teaching him how to wax cars, paint houses, and sands floors, teaches him the art of karate. While he’s doing all of this seemingly unrelated chores, Daniel is actually getting stronger and becoming a powerful karate student. Much like Daniel, whenever you work out, you may think to yourself that you aren’t actually making a difference in your overall health, but rest assured that you are improving your health with every positive step you make.

How to Hire a Personal Trainer

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On July 25, 2017

In Fitness, Health & Wellness, Marissa Elman

How to Hire a Personal Trainer - Marissa Elman

 

Getting in shape by yourself can be daunting, but just as overwhelming can be trying to find the best personal trainer for you and your own situation. There are some excellent personal trainers out there, but there are also ones that are just plain terrible. Before you shell out hundreds of dollars on someone to help you get in shape, follow these steps to make sure you’re getting the most for your dollar.

 

  1. Set Your Goals First

Make sure you have a clear understanding of what you’re hoping to gain from your time with your personal trainer. Are you already in shape but hoping to advance your muscle mass, or do you need help losing a significant amount of weight? Think about your own skill and experience level too and how many times per week you would like to participate in a workout routine with the trainer.

 

  1. Meet with Several Trainers

Once you have a clear goal, it’s time to start seeking out trainers in your local area. If you live in a large city, you’ll likely have many options to choose from compared to a small town. Make sure you look for places that will work well with your own schedule each week and are close to your work or home. It’s often most beneficial to find a gym between work and home so it’s easier for you to get to. Narrow down your choices by reading reviews, asking coworkers and friends, and checking out the facility, then go in and meet with the trainer you’ll be partnered with.

 

During the consultation, make sure you define your goals and articulate what it is you’re hoping to gain from your time together. The trainer should come up with a realistic schedule and regimen that fits within these goals and exercise level. Make sure they are aware of any injuries you may have had in the past or limitations so that they don’t ask you to do something that may hurt you.

 

  1. Know the signs of a bad trainer

A great trainer should be excited to get started with your workout schedule because they sincerely want to help you. It’s also worth it to ask about their certifications and success stories of the past. Having certifications doesn’t necessarily equal excellence in personal training, but it can be an indicator that they take their work seriously and are dedicated to building their level of knowledge of personal training. Bad trainers will make unrealistic promises, guaranteeing results in a relatively short amount of time.

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