May 30, 2023

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2 min read

7 Tips to Lose Body Fat at Home, According to Experts

3 months ago Sechan

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We’re bombarded daily with product commercials promising to help lose belly fat and get sculpted abs fast. Sometimes, it’s an ad for a supplement, a diet plan or a workout machine. You may have even scoured the internet looking up how to lose upper body fat or lose weight fast. After all, 49% of US adults tried to lose weight between 2013 and 2016.   

The truth is that you cannot target a specific area for fat loss. Many studies have disproven spot-reduction techniques, such as abdominal exercises or upper-body resistance training. Fat cells from all over the body can be broken down when we exercise; they do not break down in one specific area. The good news is that exercise and diet may lead to a whole-body trimmed physique — and only 15 minutes of exercise daily can benefit you greatly.

Below are some of the best ways to lose fat right in the comfort of your own home. 

1. Get your steps in  

Walking is an ideal workout to do outside the gym. It can be done around the neighborhood or at a park. On good weather days, you can also get some much-needed fresh air. Plus, it’s free and you can take your dog with you, if you have one — pets need exercise, too!

Walking is also a body fat buster. One study found that healthy postmenopausal women lost 3.9% of body fat after 30 weeks of walking and 1.8% after 15 weeks of walking. While we can’t target specific areas, walking can help lose belly fat.         

According to Nature, 30 minutes of walking most days of the week showed a significant reduction in body weight and body fat percentage. The study even found that 30 minutes of walking may be as beneficial as 60 minutes (with a healthy diet). 

2. Try intermittent fasting 

One diet trend that has risen in popularity over the years is intermittent fasting. As the name suggests, this is where people fast for a certain time, and then eat at other scheduled times. One study review found that subjects who fasted intermittently had weight loss ranging from 0.8% to 13%. The idea is to force the body to use up its immediately accessible sugar stores and start burning fat.     

A perk of intermittent fasting is that you can customize it to your preference and ability to abstain from food. According to John Hopkins Medicine, fasting can last for a certain number of hours every day or even just eating one meal per day for two days out of the week. For instance, you might only eat during an 8-hour period each day and fast the rest of the day. 

It’s important to note that intermittent fasting is not for everyone, especially those at risk for disordered eating or during pregnancy. Before trying intermittent fasting, consult with your doctor to ensure you follow the best plan for you and your goals.

3. Lift heavier weights 

This point

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3 min read

The Best Compact Home Gyms for Small Spaces in 2022

10 months ago Sechan

A compact home gym aims to offer multiple workout modalities in one unit. Most compact home gyms involve a single piece of workout equipment or a single station that has attachments or options that enable it to function in a variety of ways.

Some compact home gyms replace several separate strength training stations, such as leg press or bench press stations. Others simply revolutionize the equipment storage so you get more out of the space you have.

Some of the most innovative compact home gyms provide options for in-home training that span several styles of exercise, such as strength work, yoga, and cardio, all within the same small footprint of your home.

How they’ve changed

Traditionally, compact home gyms focused on strength training equipment and were designed to replace many of the separate machines you might find at a gym.

A compact gym machine might have included a squat rack, a seated bench with a leg extension and leg curl attachment, a lat pulldown bar, and a dip station, all using the same weight stack, to minimize the space required.

This type of compact home gym is still widely available, but technology has overhauled the home gym market, leading to more systems focused on replacing the modern fitness studio. This means a greater focus on cardio and functional training workouts, rather than just heavy strength training.

Best compact gym on a budget

Tempo Move

  • Price: $
  • Pros: This compact system integrates with your TV and iPhone, comes with an attractive and sleek interchangeable dumbbell set, and provides access to many types of workouts streamed to your television. It’s budget-friendly and good for general fitness.
  • Cons: The range of dumbbell weights provided may not work for serious lifters; dumbbells are the only equipment included; the system doesn’t integrate with Android devices.

The Tempo Move system is designed for those who don’t have much room to spare but still want access to tech-focused interactive workouts.

The system comes with an iPhone dock station that streams selected fitness classes to your TV and “watches you” as you exercise to count sets and reps and integrate with a leaderboard of other users. This allows you to see how you measure up to other users.

The Tempo app includes thousands of workouts. There’s a focus on strength training programs, but there are also options for high intensity interval training (HIIT) workouts, yoga, cardio boxing, and mobility work.

The system comes with a high quality set of interchangeable dumbbells and a sleek and unobtrusive storage cabinet to keep them in.

Tempo Move currently offers only on-demand classes — there are no live workouts. The system is also compatible with only more recent iPhones and is not compatible with Android devices.

The range of weights provided — up to 35 pounds per dumbbell — is sufficient for most general fitness needs but may not be enough for individuals who want to focus on building greater strength.

To access the Tempo Move classes and integration, you have to

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2 min read

A Florida nursing home lost its Medicare benefits. Residents lost a home.

11 months ago Sechan

Drawers opened and shut. Garbage bags filled with clothes, birthday cards and pocketbooks. They had to go.

So did 95-year-old Judith Goodman.

Goodman had called Raydiant Health Care of Brandon her home for 13 years. By the next day, she would be gone.

“I feel horrible — I don’t want to leave,” she said late last month as she watched her two daughters pack her belongings. “But what can I do?”

Residents of the 120-bed Tampa Bay nursing home learned in June that it was closing. They said they were told that they had 30 days to find places to live.

About half of its 87 residents left within a week of the announcement, according to a spokesperson for the Centers for Medicare & Medicaid Services.

The nursing home on Wednesday became the latest in Florida formerly affiliated with Consulate Health Care to lose its federal benefits since May because of poor patient care. The federal government considers termination of Medicare and Medicaid a “last resort,” implemented only after “all other attempts” fail to resolve health and safety deficiencies.

Related: Consulate nursing homes are changing names. Are they changing ownership?

A bankruptcy filing and bad press have plagued Consulate — the state’s largest nursing home chain — over the past few years. The local nursing home, about 14 miles east of Tampa, appears to have changed hands at least twice since January. Such corporate intrigue is a mere secondary concern, however, for vulnerable residents who are caught in the fallout of the for-profit industry.

Goodman sat in her wheelchair next to her roommate’s bed. She and her roommate had greeted the morning together like always.

By noon, the roommate had already moved out. Goodman wasn’t sure if she’d see her again.

Judith Goodman, 95, sits among her things as her daughters prepare to move her out of Raydiant Health Care of Brandon on June 26, 2022. [ Hannah Critchfield ]

‘A last resort’

The news broke during bingo.

Residents recalled tears in the nursing home administrator’s eyes as she delivered the message on June 21: Within a month, the place would close. Residents suddenly found themselves in need of housing.

That same day, the federal government said it would terminate Raydiant Health Care of Brandon’s Medicare contract, according to a letter, stating that it had failed to “meet Medicare’s basic health and safety requirements.”

Related: Bill changing Florida nursing home standards was written by the industry, emails show

The nursing home no longer can receive federal money for the services it provides. The loss of such payments often makes it difficult for a place to survive, as Medicaid pays the bills for more than half of all nursing home residents in Florida. Individual costs can approach $80,000.

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2 min read

5 of the Best Glute Exercises You Can Do at Home

12 months ago Sechan
  • The best glute exercises include fire hydrants, single-leg step-ups, and Bulgarian split squats. 
  • To build your glutes, train twice a week on non-consecutive days and eat more protein. 
  • Exercising your glutes is important because they help us walk, run, jump, and climb stairs. 

Glutes are the largest muscles in your body and have very important functions. They are responsible for maintaining balance and power when we jump, walk, or run. 

We spoke to two certified personal trainers to figure out the best exercises to strengthen your glutes. However, you should always consult a doctor or personal trainer before starting a new exercise regimen. 

What are glutes?  

Many people may want to strengthen and grow their glutes — otherwise known as your butt — for aesthetic reasons.

But when it comes to your physical health, having strong glutes is essential. “They are the primary mobilizers of the hips and thighs so when we sit, stand, jump, or even climb steps, the glutes are engaged for all these functions,” says Ben Walker, a certified personal trainer and the owner of Anywhere Fitness, a fitness studio located in Dublin, Ireland.

The glutes consist of three muscles:

  1. Gluteus Maximus: This is responsible for hip extension, like when you are walking, and lateral rotation of the thigh, such as swinging your leg. 
  2. Gluteus medius: This is responsible for the movement of your leg away from your body, like when you’re stepping out of bed, and balance. 
  3. Gluteus minimus: This is the smallest of the three muscles and helps with walking and rotating your legs.  

 

glute muscles



Shayanne Gal/Insider


If you spend most of your time sitting, it’s likely that your glutes are weak or underworked. Having weak glutes puts you at risk for developing gluteal amnesia, which is when your glutes forget how to function properly. If your glutes aren’t working properly, it can affect your ability to move and cause knee and low back pain. 

“It’s more important to keep your glutes strong because most people are spending sedentary due to their work environment and lifestyle choices,” says Idalis Velazquez, a fitness trainer based in Miami, Florida.

Best glute exercises 

To help you start building strong glutes, we’ve rounded up five of the best glute exercises with step-by-step instructions provided by Walker. 

1. Fire hydrant

fire hydrant

Fire hydrant starting position.

Ben Walker


fire hydrant 2

Fire hydrant move.

Ben Walker


Equipment used:  Resistance bands or ankle weights (optional) 

How to do it:

  1. Start on your hands and knees — your knees should be touching and your hands should be shoulder-width apart and directly below the shoulders.
  2. For added resistance strap on ankle weights, tie a resistance band above knees, or do both.
  3. Keep your back straight and look directly towards the floor at all times.
  4. Lift one leg up and away from your body at a 45-degree angle, keep your knee positioned at 90 degrees, and try to lift it until aligned with your hips. 
  5. Slowly lower it back to the starting position and repeat on the
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2 min read

10 Best Cardio Workouts for Home or Gym

1 year ago Sechan

Breaking a sweat a few times a week can do wonders for your mind and body. Aerobic exercise, also known as cardio, involves repetitive and rhythmic contraction of large muscle groups, challenging both your heart rate and lungs.

There are all different types of cardio exercises, and you may be wondering what the best cardio workout is for you. Ultimately, the best cardio is the type you enjoy and will do consistently! Any movement is better than none, and whatever type of cardio fits into your lifestyle is the one worth doing.

If you’re just starting out, 15 minutes of cardio may be all you can do and that is perfectly fine. You’ll want to try to work up to 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity as recommended by the American Heart Association.

Editor’s Note: You should clear any long-term changes to your fitness routine with your primary healthcare provider beforehand. Weight loss, health and body image are complex subjects — before deciding to switch up your exercise and fitness levels, we invite you to gain a broader perspective with our exploration into the hazards of diet culture.

The Benefits of Cardio Workouts

Jose Luis Pelaez IncGetty Images

More than just helping you lose weight and build muscle, cardio has some serious health benefits that impact longevity and overall wellness. Some of the many benefits of cardiovascular exercise include:

  • Increase energy and stamina
  • Strengthen the heart and respiratory muscles
  • Lower resting heart rate
  • Reduce cholesterol levels and arterial blood pressure
  • Improve mental alertness, increase wellbeing and reduce tendency for depression and anxiety
  • Increase lean body mass and metabolic rate
  • Decrease risk of chronic diseases including obesity, heart disease and type 2 diabetes

      Before you start any exercise program, it’s important to speak with your healthcare provider. Here are the best cardio workouts of all time, according to our fitness experts.

      1. Power Walking

      Starting a power walking program can help you stay active, improve longevity and assist with weight management. By picking up the pace and walking with a purpose, you can cover several miles in this low-impact form of cardio. You may notice significant improvements in just two weeks of a power walking routine, ranging from benefits like decreased blood pressure to stronger leg muscles. Beginners should start with just 10 minutes per day, then slowly increasing the time you walk by 5 minutes until you’re able to get up to 30 minutes per day.

      Some tips for power walking:

      • Maintain good posture by keeping your head upright with your chin in neutral position. Engage your core and glutes with each step.
      • Focus on quick smooth strides rather than longer strides.
      • Start with your heel striking the ground first, then rolling onto the ball of your foot and finally pushing off the toes.
      • Recruit your arms for a total body exercise and up to 10% more calorie burn. Bend your arms at the elbows and swing
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