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GMA Network
2 days ago
- Health
- GMA Network
Common fitness mistakes and how to avoid them, according to gym coaches
When it comes to fitness, you can always begin again. You may stumble in consistency once in a while, but you can always come back and pick up where you left off. But whether you're stepping into the gym for the first time or returning after a break, there are common mistakes to watch out for. In this exclusive GMA News Online article, fitness coaches Justin Hernandez and Antonio Sietereales give a rundown of common mistakes to avoid when working out and tips to make your workouts at the gym effective. Picture this: It's your first day at the gym, and you want to make the most of it. After all, gym memberships don't come cheap. So, you try to use as many machines and pieces of equipment as you can. But what are the things to be mindful of when building a fitness routine? Wrong form According to Hernandez, the first Filipino male CrossFit Games athlete and head coach at Gold's Gym powered by Metcon at Venice Grand Canal Mall, one of the most common mistakes people make at the gym is doing too much too soon and pushing themselves too hard, too fast. One thing to remember for a routine to be effective is to be mindful of your proper form. "Proper form is always our top priority," Hernandez said. "The better your form, the more effective your results will be, and it helps keep you injury-free." Once you've mastered proper form, the next step is to maintain it consistently with every rep before eventually adding intensity. "Even the simplest exercises, like push-ups, squats, and planks, are often mis-performed because people don't give [proper form] enough attention," he said. He also said that mindset plays a crucial role in building a sustainable fitness routine. "Getting fit isn't easy, so having the right mindset is key," he said. "Your mindset, your 'why' helps you stay consistent, especially when motivation fades or challenges arise." Rushing Meanwhile, Coach Sietereales reminds beginners that when it comes to fitness, "slow is fast." "Think of your body like a plant and training as watering it," he said. "If you're a small plant, giving too much water (training) will drown it. Start small and grow gradually." Sietereales also echoed the critical roles that nutrition, sleep, and recovery play in developing progress. "Fitness is 30% training, 40% nutrition, and 30% sleep," he said. While the 30-40-30 formula offers a simplified way to look at the key pillars of fitness, the exact formula varies from one person to another, depending on one's individual goals and needs. "Make sure you're consistently checking all those boxes. If you are, progress will follow," he said. According to Sietereales, no matter how hard you train, progress won't happen without proper nutrition and adequate recovery. "People forget that muscle growth is triggered in the gym but actually happens during rest," he said. He added that signs of overtraining include persistent soreness, fatigue, and even a sense of dread before workouts. Crash dieting If your goal at the gym is to lose weight and build muscle, Hernandez said following diet fads while trying to build a workout routine isn't the way to go. In fact, a 2013 study revealed that very low-calorie diets can increase one's risk of gallstones. Moreover, according to a 2021 "Pinoy MD" episode, those who follow a diet that omits a certain food group may suffer from nutrient deficiency. "When trying to lose weight, a common mistake is crash dieting, such as cutting calories too drastically," Hernandez said. "This leads to not just fat loss but also muscle loss, which slows your metabolism." Hernandez also said that there is no shortcut to building muscles. "When people try to build muscle too quickly, they often lift too heavy and risk injury," he said, adding that overeating isn't the answer either, as it can lead to unwanted fat gain. "Realistically, the body can only build about two pounds of muscle per month, so the key is to go slow and steady," he added. For more health and wellness tips and educational reads, subscribe to GMA News Online's weekly newsletter, The Boost, through this link. —MGP, GMA Integrated News
Otago Daily Times
30-05-2025
- Sport
- Otago Daily Times
14-year-old wants to become world's strongest teen
A Christchurch 14-year-old is vying to prove she is the strongest teenager in the world at the global teenage CrossFit Games. Tahlia Vosaki will fly to Ohio in the United States in August for the competition, which is reserved for the top 30 fittest teenagers in her age group. CrossFit involves high intensity interval training, which builds strength and conditioning through weightlifting, gymnastics and cardio. The 14-year-old said she had a rigorous training schedule, and switched to homeschooling last year to help her achieve her goal. "I train five days a week, and I have two rest days and on one of them I swim and do a recovery," she told RNZ's Afternoons. "On my training days I train once in the morning which would be about one-and-a-half to two hours, then I go home and do my schoolwork, and then in the afternoon I would go back to the gym and have a two to two-and-a-half-hour session." Tahlia Vosaki, 14, will represent New Zealand at the global teenage CrossFit Games. Photo:Tahlia Vosaki Vosaki's personal bests included lifting 160kg in the deadlift and 85kg in the snatch lift (lifting a barbell from the ground to overhead in one smooth motion). She said she got into CrossFit through her parents. "They would take me and my sister with them to the gym and I remember watching them do their CrossFit classes and wanting to do them," she said. Competing at the world games had been a long-held goal, she said. "There were two different steps to qualify for the games. The first one was the CrossFit open where a bunch of teams sign up and it was one workout a week for three weeks, then the top 200 move on to the semi-finals which was over a weekend, we had five workouts, and whoever qualified from that the top 30 goes to CrossFit Games," Vosaki said. "I hope to keep doing this and make it to the adult games when I'm older."
Yahoo
21-05-2025
- Entertainment
- Yahoo
What to expect at Army's 250th celebration and military parade
The United States Army will celebrate 250 years of service on June 14 with a large-scale military parade through the nation's capital. But the festivities, which have been in the planning stages for a couple of years, will include far more and didn't initially include the parade. The day also marks President Trump's 79th birthday. Trump had hoped for a grand military parade in his first term, but the plan was scuttled due to high costs. Such an event was added to the Army's celebration. The parade is expected to cost between $25 million and $45 million. The day will start with a wreath-laying ceremony at the Tomb of the Unknown Soldier at Arlington National Cemetery in Virginia and will conclude at The Ellipse, just south of the White House. Here's a look at all the events in between. Fourteen of the Army's strongest soldiers will face off at 9:30 a.m. EDT for a fitness competition on the National Mall. 'Think CrossFit Games, for those of you who do that. It'll be great and really fun. Again, all the senior leaders will be there. You'll be able to talk to the troops participating,' Steven Warren, deputy chief from the Army's Office of the Chief of Public Affairs, said during a Wednesday media roundtable. The two-hour competition will be livestreamed. The Army's festival kicks off at 11 a.m. with festivities and fun alongside service members. 'It's on the Mall. It's free, and it's family-friendly. It includes musical performances,' Warren said of the event. Several performers, including Noah Hicks, Scotty Hasting and DJ Nyla, are slated to entertain the crowds. Attendees will also have the opportunity to showcase their athletic ability at the Kids Zone sponsored by the NFL. The Washington Commanders head coach, Dan Quinn, will be there to interact with children who participate in the sports course in addition to former Medal of Honor recipients and a NASA astronaut. The event ends at 6 p.m. The Army parade will start promptly at 6 p.m. at the Pentagon and is set to feature an array of military equipment. There will be a total of 28 M1 tanks and 28 Bradley fighting vehicles, in addition to M777 and M119 howitzers. Multiple infantry squad vehicles and helicopters will also be showcased in the parade, which will move along Constitution Avenue. 'There's going to be an extensive flyover. More than 50 helicopters will participate, including 64 Apaches, 60 Black Hawks and 47 Chinooks,' Warren said. The flyover will also include historical equipment, such as aircraft used in World War II, including Sherman tanks, a B-25 bomber, a P-51 Mustang fighter plane and a C-47 transport plane. He added that there would be 34 horses, two mules, one wagon and a dog. After the parade concludes, the Army's parachute team, known as the Golden Knights, is slated to present President Trump with a folded flag. Then, around 7:30 p.m., Trump will then administer the oath of office to a group of about 250 soldiers, future soldiers, reenlisted soldiers and new enlistees. The day's celebration will end with musical performances starting around 8 p.m., and fireworks will follow at 9:45 p.m. Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
The Hill
21-05-2025
- Entertainment
- The Hill
What to expect at Army's 250th celebration and military parade
The United States Army will celebrate 250 years of service on June 14 with a large-scale military parade through the nation's capital. But the festivities, which have been in the planning stages for a couple of years, will include far more and didn't initially include the parade. The day also marks President Trump's 79th birthday. Trump had hoped for a grand military parade in his first term, but the plan was scuttled for its cost. Such an event was added to the Army's celebration. The parade is expected to cost between $25 million and $45 million. The day will start with a wreath-laying ceremony at the Tomb of the Unknown Soldier at Arlington National Cemetery in Virginia and will conclude at The Ellipse, just south of the White House. Here's a look at all the events in between. Fourteen of the Army's strongest soldiers will face off at 9:30 a.m. for a fitness competition on the National Mall. 'Think CrossFit Games for those of you who do that, it'll be great and really fun. Again, all the senior leaders will be there. You'll be able to talk to the troops participating,' Steven Warren, deputy chief from the Army's Office of the Chief of Public Affairs, said during a Wednesday media roundtable. The two-hour competition will be livestreamed. Army Festival The Army's festival kicks off at 11 a.m. with festivities and fun alongside service members. 'It's on the Mall. It's free, and it's family friendly. It includes musical performances,' Warren said of the event. Several performers, including Noah Hicks, Scotty Hastings and DJ Nyla, are slated to entertain the crowds. Attendees will also have the opportunity to showcase their athletic ability at the Kids Zone sponsored by the National Football League. The Washington Commanders head coach, Dan Quinn, will be there to interact with children who participate in the sports course in addition to former Medal of Honor recipients and a NASA astronaut. The event ends at 6 p.m. Parade The Army parade will start promptly at 6 p.m. at the Pentagon and is set to feature an array of military equipment. There will be a total of 28 M1 tanks, 28 Bradley fighting vehicles, in addition to M777 and M119 howitzers. Multiple infantry squad vehicles and helicopters will also be showcased in the parade, which will move along Constitution Avenue. 'There's going to be an extensive flyover. More than 50 helicopters will participate, including 64 Apaches, 60 Blackhawks and 47 Chinooks,' Warren said. The flyover will also include historical equipment, such as aircraft used in World War II, including Sherman tanks, a B-25 Bomber, a P-51 Mustang fighter plane, a C-47 transport plane. He added that there would be 34 horses, two mules, one wagon and a dog. After the parade concludes, the Army's parachute team, known as the Golden Knights, is slated to present President Trump with a folded flag. Then, around 7:30 p.m., Trump will then administer the oath of office to a group of about 250 soldiers, future soldiers, reenlisted soldiers and new enlistees. The day's celebration will end with musical performances starting around 8 p.m., and fireworks will follow at 9:45 p.m.
New York Times
14-05-2025
- Entertainment
- New York Times
In the Nevada Desert, a Weekend of Fitness, Frost and Firearms
I have been contributing to The New York Times since 2019, mainly as a film and TV critic, reviewing movies and interviewing actors and filmmakers. But over the past year, I've developed a new niche: Under the aegis of the Styles section, I've written about professional slap fighting; a fitness racing craze; the 'Super Bowl of Pickleball' and an 'Enhanced' version of the Olympics, in which the competitors are allowed to use steroids. These odd, alternative sports and competitions have become my favorite beat. I came to this subject through my interest in CrossFit, which has been a hobby and a passion for about seven years. I'm fascinated by CrossFit's unique, constantly varied methodology, and I've written stories about its founder and the annual CrossFit Games (I'm currently writing a book for HarperOne about the history of the company). One of CrossFit's foundational tenets is to 'regularly learn and play new sports,' and I've taken that advice to heart. I'm always looking for new sports to try and, of course, write about. A few months ago, the former CrossFit Games champion Jason Khalipa posted on social media about something called the Tactical Games, a fitness competition that seemed to combine elements of CrossFit with firearms. It appeared to be right up my alley: unique, intense and vaguely outlandish, with a political dimension that felt especially heavy after President Trump took office. (One of the sport's most outspoken advocates is Tulsi Gabbard, the director of National Intelligence.) I emailed Benjamin Hoffman and Stella Bugbee, my editors on the Styles desk, about the Tactical Games in late January. After discussing logistics, we decided that it would be best for me to fly to one of the regional events to watch the action unfold firsthand. A little less than three months later, I flew from Berlin, where I've lived for the past two years, to Reno, Nev., for a weekend of fitness and firearms and nearly 48 hours of air travel. I had never been to Reno, but I went to Las Vegas last summer on assignment, when it was a sweltering 110 degrees. So I was prepared for balmy weather. What greeted me on my first morning in the high desert basin, however, was a frigid 35-degree torrent of rain and snow. Bridget Bennett, a Reno-based photographer hired to shoot the event, picked me up from my hotel just after six in the morning, and we drove the 20-odd miles to the event grounds in the early dawn light, the bitter wind howling. At the Nevada Firearms Academy, where the event was taking place, athletes were stretching and warming up, checking their handguns and cleaning their rifles. Most wore camo military fatigues and body armor, and, despite the inclement weather, the atmosphere was upbeat and festive. The organizers had warned us to bring ear protection, and with good reason: The near-constant sound of gunfire was deafening. At one point, I had no choice but to remove my earplugs to better hear someone I was interviewing. At a nearby event station, a competitor maneuvered through an obstacle course and began blasting a target with a pistol. Some of the tasks were familiar to me from CrossFit: At one station, athletes had to leap onto a 24-inch wooden box and sprawl onto the ground on the other side, known as a burpee box jump over. Another station involved lifting heavy barbells, using a common Olympic lifting technique called the clean and jerk — a test of both skill and strength. The twist was that, between all of this heaving and jumping, competitors also had to shoot handguns and rifles. It made for a unique spectacle. I wasn't sure what kind of people a fitness and firearms festival might attract, but I found the competitors friendly and welcoming; more than one person, seeing me underdressed and shivering, offered hand warmers or a spare coat. Some were a bit skeptical of our purpose, though. 'This doesn't seem like the kind of thing The Times would cover,' one competitor told Bridget warily, after she asked permission to photograph him. Maybe not — but it's the kind of thing I like to cover best. Far-flung adventures, bizarre challenges, activities that test fitness while also defying common sense: That's the stuff that I live for. Flying home on Monday morning, tired and jet-lagged, I felt like I'd taken the next logical step in this strange ongoing journey into my new favorite niche. On assignments like these, I'm writing about alternative sports, but I like to think that what I'm really covering is America in 2025. Handguns, CrossFit, military gear in the freezing rain — they're part of a picture of a culture unlike any other on Earth. I hope readers see these stories as more than a glimpse of an unusual pastime. I hope they're a window into the way we live. I'm back in Berlin now, enjoying the warmth of a proper spring. But I'm sure I'll be back to the United States soon. I just need to find the next sport.
