World’s Fastest Growing Fitness Chain by Brandon Southward


Anytime Fitness lacks many of the traditional trappings of your local gym, and yet it is growing by leaps and bounds. A look at its recipe for success.

Step inside an Anytime Fitness gym and you’ll likely notice more of what it lacks than what is there. No massive machinery, mobs of people, or grunting bodybuilders trying to outdo one another.

You’ll also take note of the club’s particularly small size — only 4,000-6,000 square feet, nearly eight times smaller than full-service gyms like Equinox. It’s clean and tidy, and there are no employees shoving papers in your face convincing you to sign up for the gym’s new weight loss plan, “how to lose 50 pounds in five days.”

There is none of that in this decidedly unintimidating environment, and that’s exactly how Anytime Fitness CEO Chuck Runyon wants it. “We are Cheers without the beers.”

Cheers, of course, the place where everybody knows your name. But this spot doesn’t have any Sam-and-Diane-relationship-tensions, and Norm or Cliff won’t be dropping by anytime soon.

It’s that vibe that has helped make Anytime Fitness the fastest growing fitness club in the world, according to a report released this year by The International Health Racquet and Sportsclub Association, a title the company has held for the last six years. In 11 years, the Minneapolis-based chain has expanded to more than 2,200 clubs worldwide, in all 50 U.S. states and 14 countries. By comparison, it took Subway 23 years to reach 2,000 restaurants and McDonald’s (MCD) 32 years to reach 2,000 restaurants.

Read more here:

Why You’re Such a Jerk When You’re Tired by: Markham Heid


Maybe Archie Bunker just needed to catch some shuteye. Missing sleep may make you more likely to stereotype, suggests new research in the Journal of Applied Social Psychology.

Losing sleep depletes some of your self-control, and thus widens the gaps in your bigotry filter, says study author Sonia Ghumman, Ph.D., of the University of Hawaii at Mamoa. The less you rest, the worse you become at regulating the prejudices you know are wrong, Ghumman says.

The study raises another, broader question: Why are people so cranky when they’re tired? Without adequate sleep, your thought processes, memory, and learning are all impaired, which forces you to confront the demands of your day with constrained resources, explains W. Christopher Winter, M.D., medical director of the Sleep Medicine Center at Martha Jefferson Hospital.

Read the rest here:

Seven Easy Ways to Cook with Leftovers by Molly Morgan


My mother calls leftovers “must-goes” – everything in the refrigerator must go! Here’s a helpful article by Molly Morgan on “must-goes”:

Use these ingredient-saving ideas to get more mileage out of what’s sitting in your fridge.

Leverage Your Leftovers

1. What you’ve got: Leftover vegetables
Make this: Teriyaki stir-fry

Here’s how: Keep a large airtight container in your fridge and use it to store leftover cooked vegetables from meals made throughout the week. At the end of the week (don’t store produce for more than seven days), place veggies in a skillet or wok, stir-fry with your favorite teriyaki marinade, and serve over brown rice.

2. What you’ve got: Extra onion
Make this: Sautéed onions

Here’s how: Chop onion, sauté in a skillet for 7–10 minutes until lightly browned, and serve over grilled chicken, fish, or steak.

3. What you’ve got: Excess avocado
Make this: Green smoothie

Here’s how: Place avocado in a blender with 1 cup frozen tropical fruit (like mango and/or pineapple), ½ cup of baby spinach, and a splash of orange juice. Blend until smooth.

4. What you’ve got: Too much steak
Make this: Steak sandwich

Here’s how: Slice leftover steak into thin strips. In a skillet add ¼ of a sweet onion (sliced) and ¼ of a red pepper (sliced), and sauté for 7–10 minutes, until tender and lightly browned. Add steak and sauté with the vegetables until heated through. Top with shredded Swiss cheese and serve on a whole-wheat roll.

Here’s more:

Is Fasting One Day a Week Good for Your Health? by Dr. Ben Kim


Is fasting one day a week good for your health? To answer this question, let’s take a look at what happens in your body when you begin to eat and drink nothing but water.

After your cells use up the sugar that is in your bloodstream from your last meal or beverage, your body has to find another source of energy for your cells. And the first places that it turns to are your liver and your muscles. Both your liver and your muscles store sugar in the form of glycogen, and when needed, glycogen can be broken down to glucose, which all of your cells can use to produce energy for their ongoing activities.

During a water-only fast, your glycogen stores are depleted within about 24 hours, give or take a few hours. After your glycogen stores are used up, most of your cells begin burning fatty acids for energy – these fatty acids come from your fat reserves, including fatty tissue that surrounds your organs.

Two groups of cells – your red blood cells and your brain cells – cannot use fatty acids to fuel their energy needs. Your red blood cells and brain require glucose, and once glycogen/glucose from your muscles and liver are used up, your brain and your red blood cells get their glucose from two sources:

From glycerol, which is a component of your fat tissues.

From your muscles – some of your muscle tissues get broken down, and the amino acids from your muscle tissues are used to produce glucose for your brain and red blood cells.

Clearly, it’s not in your best interest to rapidly eat up your muscles to meet the energy requirements of your brain and red blood cells during a water-only fast. Your body knows this, and somewhere between the 2nd and 3rd day of water-only fasting, your liver begins churning out ketones, which during a water-only fast, come primarily from the breakdown of fatty acids from your fat reserves.

Read the rest here:

How Many Days Do You Work Out Every Week? by Leta Shy


A consistent workout routine is needed if you want to see results, but hectic Summer schedules can make it hard to stay on track. Top it off with long weekend barbecues, vacations, and after-work drinks, and you might not be surprised to see and feel the effects of your stalled exercise plan.

Experts say that it doesn’t matter how many days you work out, as long as you are able to hit the minimum amount of 150 minutes a week of moderate aerobic activity to stay healthy; you can break up the amount into small chunks every day or carve out an hour or two a couple of days a week. If you want to lose weight, however, the amount is closer to 300 minutes a week.

Read more here :