Connect with us

Health & Fitness

Gyrotonic: Training the Unseen



Gyrotonic is a form of yoga that takes the body beyond the current limits to achieve a more flexible and agile body. Juliu Horvath began thinking of the system back in 1942 in the midst of World War II. He was a Romanian that defected to Italy in 1970. He left with the Romanian State Opera which is now known as the Timisoara Romanian National Opera. The height of his career was when he was allowed to live in the United States and began performing with the New York City Opera as well as the Houston Ballet.

Evolving the form
Horvath would go on to tear his Achilles heel and suffer many other injuries including problems with the disks in the back. He spent years in solitude in St. Thomas going through meditation and extreme yoga techniques to heal his body. When he was satisfied with the system he created, he returned to New York to offer his healing methods to his dancing colleagues. Gyrotonic evolved from similarities to a system called the Gyrokinesis Method and the techniques Horvath found in St. Thomas. Horvath tweaked and tuned his method until he found ways to add exercise equipment that helped his clients feel better and heal faster.

What Gyrotonic exercise does for the body
Horvath’s method is based on four principles. These rules cover coordination, stabilization, decompression, and intention. Horvath uses animal movement to compare the ways that Gyrotonic machinery and exercises do for the human body like how people could move more like an octopus.

The will to move the body in a particular direction.

Reaching and pulling versus staying static for a period.

Relaxing the joints by moving in curvy, back and forth movements.

Breathing techniques
People are encouraged to breathe out when reaching and breathe in when pulling inward.

Gyrotonic now
This exercise method was originally intended for dancers, but is now being offered to everyone. This population includes injured people, those who have not achieved 100 percent healing after an injury, and athletes. By 2013, Horvath had expanded his business to reach 2500 studios with trainers in more than 50 countries. Now, cities are picking up this method because of the positive information found on the subject.

Benefits of Gyrotonic
More flexibility
Expanded reach
Better range of motion
Higher chance of complete injury recovery
Stronger overall
Increased athletic performance in competition and practice
Faster recovery after injury

The Gyrotonic method has shown vast rejuvenation capabilities. This healing property is what makes the yoga form so popular in various countries and cultures. The results more often speak for themselves with athletes getting back to full capacity faster than using simple aerobics and physical therapy. Injured patients from all backgrounds show a higher chance of completely healing.

Workout Wednesday

Heather Marsh’s Workout Wednesday: Cardio & Core Circuit



Heather Marsh has one of the most beautiful and inspiring physiques in the fitness industry. She’s a mother, a WBFF Pro Competitor and she shares her secrets on cardio & core circuit.

Related Article: Jade Atkinson’s Workout Wednesday: Lower Body Workout

A strong core is a key to warding off back pain and keeping good posture. A good strong posture keeps you standing tall and confident! Try this cardio and core circuit if you’re short on time. You’ll be sure to get your heart rate up while building a strong core.

Heather Marsh’s Cardio & Core Circuit Workout

Interval 1:
Plank jacks 20
Supermans 20
Side planks 20 secs
Jump squats 20

Interval 2:
Jump squats 20
Mountain climbers 20 per leg
Dumbbell Russian twist 20 per side
Lateral squatted walks 20 per leg

Interval 3:
Lateral squatted walks 20 per leg
Plank toe taps 20 per leg
Scissor kicks 20 per leg
Frog hops 20

Repeat each interval 3-4 times

Continue Reading

Health & Fitness

7 Reasons Why Your Muscles Stop Growing. How To Get Muscle To Grow Again



Photo by Ludwig Araujo Photography

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again.

Also: Jade Atkinson’s Workout Wednesday: Lower Body Workout

– You are training too hard: Every time when rain your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.

– You are training too long: Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

– You are sleeping too little: You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

– You are abusing alcohol: Alcohol is known to break down muscle mass plus many other body destruction ability.

– You do not change your workout routine: You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.

– You do not progressively overload your muscles: You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

– You do not eat sufficient protein: If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

Continue Reading

Workout Wednesday

Jade Atkinson’s Workout Wednesday: Lower Body Workout



Jade Atkinson has one of the most beautiful and inspiring physiques in the fitness industry. She’s an IFBB Bikini Pro Competitor and Fitness Gurls Athlete and she shares her secrets on how to get gorgeous glutes and legs this session.

Relatied Article: Moving From Beginner To Intermediate Level Bodybuilding

Strengthening your lower body is more complex than doing a few Squats. You must train all of your lower-body muscles, including your quads, glutes and hamstrings, along with the smaller muscles that help move and stabilize your legs in every direction.

It’ll be sure to make your booty pump 🍑

Jade Atkinson’s Lower Body Workout

Low cable straight leg kickbacks feet turned out
BB Same Leg Front Lunge

(increasing weight but NOT decreasing reps)
Horizontal Single Leg Press (side ways on machine)
Machine Bent Over High Glute kickbacks

All on Smith machine
Reverse Lunge w Knee Drive
Diamond Squats

Wide Squats
4 Sets
Legs extensions x20,15,12,12
DB Walking Lunges x50

Abductor – GLUTES raised

Continue Reading