Fitness

TRX is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a performance training tool that leverages gravity and the user's body weight to complete the exercises.
If you don’t own a TRX this is the perfect time to own one☝️ Here are 5 of the many benefits of using a TRX
1. Suitable for all levels
It doesn’t matter if you’re an Olympic athlete or just venturing into a new hobby of fitness, TRX training is beneficial for all levels of athlete. Just by changing your body position slightly, the load can be increased or decreased on your muscles meaning that everyone can use this method of training.
2. Improve cardio and strength
TRX workouts will not only improve your muscle strength, but also your cardiovascular endurance. By changing the speed at which you perform the exercise, you can increase the work out you give to your heart and lungs.
3.Engages whole body
The instability that the TRX suspension system creates whilst you perform movements means that your core is constantly activated. Moreover, the functional movements mean that many muscles are worked at the same time, providing a very comprehensive workout.
4. Low impact nature
Because of its suspended nature, TRX training is very low impact and means that your joints are not put under much stress. This means that there is a low risk of injury, allowing you to train as hard as you wish with less risk of causing or agitating a pre-existing injury.
5. You can use it from home and travel with it, this way you have no excuse to not working out. The TRX is super light and makes it so easy to take along with you anywhere you go.

<h1>TRX Outdoor Workout </h1>
<h1>💥Lunge back knee rise </h1>
<h1>💥Chest butterfly</h1>
<h1>💥Squat jumps </h1>
<h1>💥Back fly </h1>
<h1>💥Bicep curls </h1>
<h1>💥Chest press </h1>
<h1>💥Tricep press </h1>
<h1>💥Back row </h1>
<h1>💥curtsy lunge jump</h1>

Complete 12 reps of each exercise x3 rounds.

<h1>TRX Home Workout </h1>
Complete each exercise for 45 seconds with as little rest as possible X 3-5 rounds total 💪

Magma makes every moment matter. Create digital, mini-magazines to share your life’s greatest experiences.

TRX benefits and workouts  — @undefined's mag on Magma

Health

Los Angeles

<h1>Introduction to Matcha</h1>
The practice of preparing and drinking powdered tea was first popularized over 900 years ago by Chinese Zen Buddhist monks. Traditional Matcha preparation is therefore ritualistic and meditative by nature, requiring customary tools and following a careful step-by-step process. In the 11th century, this ritual was shared with the Japanese, who have been preparing and sipping the frothy tea drink ever since. Even when powdered tea fell out of popularity in other parts of Eastern Asia, it has consistently maintained its prominence in Japanese culture. In fact, the word Matcha comes from Japanese: “ma” translates to rubbed or ground,while “cha” means tea.
Japanese Matcha tea is a fine powder made from green tea leaves. Like all tea, Matcha is made from the tea plant Camellia sinensis. Tea cultivated specifically for Matcha is primarily grown in two Japanese regions: Uji in Kyoto and Nishio in the Aichi prefecture. Tea leaves grown for Matcha are specially shade-grown over the course of three weeks. Shielding the plant from direct sunlight incites an overproduction of chlorophyll, which contributes to Matcha’s distinctive bright green color. In addition, shading the plant yields an increase in the amino acid theanine, which is thought to give the drink its deep umami flavor.
When the plants are ready for harvest, the leaves are hand-picked,&nbsp;steamed, dried, destemmed and deveined. The pure leaves, known as “tencha” at this stage, are then expertly ground into a fine powder. While the grinding process is traditionally done with a stone mill or mortar and pestle, powdering machines are now often used to produce a higher volume of Matcha in a shorter amount of time.

<h1>4 Benefits of Matcha ￼</h1>

<h1>1. ENERGY WITHOUT THE ANXIETY, CRASH OR JITTERS</h1>
The combination of caffeine with l-theanine in matcha green tea provides a stable and extended boost of energy with out the anxious jitters or side effects like you might have previously experienced￼with coffee and energy drinks.
The caffeine will gently pick you up, provide you with an extended energy boost and then will let you softly back down to earth.
Matcha still contains same caffeine asone shot of espresso, but the energy lasts for hours!
<h1>2. MATCHA FOR FOCUS</h1>
Some things simply require a lot of thought. The combination of caffeine and theanine do wonders for concentration. The production of alpha waves in the brain. These alpha waves encourage relaxation and induce a profound feeling of mental clarity and a more alert state of mind - the same mental state can be found in meditation and yoga practice. You know what you’re doing. Matcha is here to make sure everybody else does, too.
<h1>3. MATCHA: GREAT FOR IMMUNITY</h1>
Concerts are sick. Your friend’s new mixtape is sick.
Being sick, however, is not sick. Matcha green tea Fortifies the immune system and limits the invasion and growth of viruses and bacteria in the body. The special catechin antioxidant called EGCg is effective in fighting and protecting the body against various bacterial and viral infections* (21). EGCg binds to cells in the body and inhibits the growth of many disease-causing microorganisms including influenza A virus, Hepatitis Virus, Herpes Virus, and the bacteria that causes Strep Throat.
<h1>4. MATCHA BURNS CALORIES</h1>
Want to go the extra mile? Try adding matcha to your weight loss program and see what happens. EGCg and caffeine work together to naturally boost your metabolism and increase the number of calories you burn on a daily basis.
Matcha green tea utilizes fat as an energy source. Green tea catechins activate the body’s thermogenic fat burning activity* (13). In a 12-week study, it was found that ingesting green tea led to a significant reduction in BMI, waist circumference, body fat mass, and subcutaneous fat area of healthy Japanese men and women*(14). Bet your last workout wasn’t that easy!

Learn where Matcha comes from and benefits — @undefined's mag on Magma

Beverly Hills

<h1>Why positivity is so important </h1>

A positive attitude helps you cope more easily with life. It will brings optimism to your life, and makes it easier to avoid negative thinking. If you can adopt it as a way of life, it would bring constructive changes into your life and will make them happier, brighter and a lot more successful.
With a positive attitude you can see the bright side of life, become optimistic, and expect the best to happen.

<li>
 <h1>“When the world turns upside down the best thing to do is turn along with it”.</h1>
</li>
<li>
 <h2>My 2 Tips on staying positive:</h2>
</li>
1. Separate Fact From Fiction
The first step in learning to focus on the positive requires knowing how to stop negative self talk.
The more you ruminate on negative thoughts, the more power you give them. Most of our negative thoughts are just thoughts, not facts so stop giving it energy.

2.Cultivate An Attitude Of Gratitude
Take time to contemplate what you’re grateful for. 
Any time you experience negative or pessimistic thoughts, use this as a cue to shift gears and think about something positive. In time, a positive attitude will become a way of life.

<a href="https://www.instagram.com/p/B8r864xBk9R/?igshid=12mq8mbnvb7dp">Www.instagram.com/p/B8r864xBk9R/?igshid=12mq8mbnvb7dp</a>

Tip on Staying positive — @undefined's mag on Magma

<h1>Diastasis Recti</h1>

What is Diastasis Recti?
Is a partial or complete separation of the Rectus abdominis.

Why does this happen?
Your rectus abdominal, the six-pack muscles is a pair of long, flat muscles that run vertically down each side of your abdomen. These muscles hold in your internal organs and stabilize your core.
As your belly expands during pregnancy, the connective tissue gets stretched out, allowing the rectus abdominis to pull apart and separate vertically down the middle. 
Sometimes the tissue heals, and the muscles come back together after delivery when your hormone levels return to pre-pregnancy levels. But if this doesn't happen in three to six months, you may have Diastasis Recti. Studies show that about 40 percent of women have a diastasis at six months postpartum.

<h2>How can I check if I have Diastasis Recti? </h2>
To check for a diastasis recti, lie on your back, with your knees bent and your feet on the floor. Place your hand, palm down over your belly, with your fingers pointing toward your toes. Press your fingers gently into your navel area, then slowly lift your head, drawing your chin to your chest. This causes your rectus abdominis to contract, If you feel a gap of at least two finger widths between the muscles as they contract, you have a diastasis. A gap as wide as four or five fingers is considered severe. Repeat the procedure below and above your belly button because the separation may be wider in different places. Another way to check is with your Dr.

<h2>What can I do about diastastis recti?</h2>
Once the connective tissue gets stretched out, it can be difficult to rebuild your core strength and bring your muscles back together. Doing traditional crunches can make your condition worse. They tend to make those muscles tighter, pushing them further apart and stretching the connective tissue, even more so that it grows thinner and weaker.
You can often correct a diastasis with specific exercises, but i would recommend guidance from a Personal￼ trainer or ￼physical therapist. (It can also help women who still look pregnant and have trouble strengthening their core, even if they don't have a diastasis recti.)

<h1>Safe exercises for diastasis Recti</h1>

This video will show you exercises you can do that are safe and will benefit you.
Complete each exercise for 45 seconds with a 15 second break.
Complete 2-3 rounds total.

Diastasis Recti  — @undefined's mag on Magma

Food

<h1>The benefits of eating fruit in the morning </h1>

Adding or eating fruit for your morning meal contributes many benefits to your overall health.

1. Strengthen the Immune System
Fruit is high in vitamin C and antioxidants which help to boost the immune system throughout the day,

2. Weight Loss
Fruit helps the body go through a detoxification phase that helps rid the body of excess toxins which help the body to lose weight.
3. Energy
Fruit helps to boost your metabolism and has natural sugars that give the body natural energy throughout the day instead of depending on sugary caffeine options that tend to give temporary energy.
4. Improves the Digestive System
Because fruit is packed with fiber and nutrients it helps to stimulate the digestion and cleanse the colon. Food that helps promote healthy digestion include berries, bananas, prunes, figs, and avocado. Eating foods high in fiber can help reduce the risk of heart disease, obesity, and diabetes.

<h1>Raspberry heaven </h1>
Vegan and gluten free

Ingredients:
2 cups frozen raspberries 
1 frozen banana 
1/2 a cup frozen strawberries 
1-1/2 cups almond milk (or any milk of choice)
1/2 a cup of ice 

Directions:
In a blender, add all the ingredients and blend until the consistency is super thick.
Add to a bowl and top granola and dried coconut

<h1>Strawberry banana￼</h1>
Vegan and gluten free

Ingredients:
2 medium frozen bananas 
2 cups frozen strawberries 
2 dried dates pit removed (optional)
1/4 cup almonds 
2 cups almond milk 
1/2 cup ice 

Directions:
Put all ingredients in the blender and blend until soft. 
Add fruit of choice and granola.

<h1>Berry berry </h1>
Blackberry raspberry and blueberry

Ingredients:
2 cups frozen blackberries 
1 cup frozen blueberries 
1 cup frozen raspberries 
1/2 cup spinach (optional)
1-1/2 cups orange juice 

Directions:
Place all ingredients in a blender and blend together.
Add fruit of choice.

<h1>Blueberry swirl￼</h1>
Gluten free/dairy 
Serving size 2 
Ingredients:
2 cups frozen organic wild blueberries 
1 medium frozen banana
2 cups Greek yogurt (vegan yogurt as a substitute)
Directions:
Add all ingredients into a blender and blend. 
Top with fruit of choice, chai seeds, spirulina and dried coconut.

<h1>Açaí </h1>
<h2>Vegan and gluten free </h2>

Ingredients:
2 packs açaí (I use the Trader Joe’s) 
2 frozen bananas 
1 cup frozen wild blueberries 
1 cup almond milk 

Directions:
Blend all the fruit together with the almond milk if the consistency is too thick, add a splash more of almond milk.
Top with fruit of choice and chai seeds for extra protein and omegas.

Smoothie bowl recipes  — @undefined's mag on Magma

<h1>Make it fun </h1>
Try and do‏ any physical activity that you love to do.
For example:
walking and listening to a podcast, dancing in your room with blasting music or taking a dancing class, boxing, hiking with your dogs or swimming. 
It doesn’t have to be a anything specific as long as your committed to doing it.
I find it much easier to commit to something you love to do then something you can’t stand. Doing something you dislike might get you though a week but after a wile you will give up. 
Try to be realistic and know what works for you and what you’ll actually do. 
The main thing is we need to move our body one way or another so why not make it fun!

<h1>Have a friend keep you accountable </h1>

Having a friend or a partner to hold you accountable is extremely helpful to helping you stay on track and a reminder to not give up on your goals.

<h1>Balance is key </h1>
having a cheat day once a week and rewarding yourself with something you love will actually help you keep your goals on track.
It’s so important to give your body some rest and enjoy the little things in your life.
rewarding yourself by getting a ice cream on the weekend or a slice of pizza (all in moderation) is totally fine and extremely important for your life.
Be preset and control yourself with out putting yourself down and letting yourself go. 
Balance is key!

How to stay motivated and living a balanced life  — @undefined's mag on Magma

<h1>The benefits of having a workout partner </h1>

Some people exercise alone to stay focused but for others having an exercise partner helps their motivation and overall performance.
Here are a few reasons how you can benefit by having a workout partner.
<h1>1. Exercising will be fun:</h1>
The gym can be a boring place to many people but having your partner with you ￼will make it fun and less stressful. 
<h1>2.Motivation:</h1>
Once you and your partner commit to working-out together you will both hold one another accountable. This will motivate you to continue going to the gym and not give up on your goals.
<h1>3. Improvement:</h1>
By having a partner with you there is always room for improvement even if you already reached your desired fitness level. You can learn something new or they can point out any flaws in your performance.￼

According to research study, you will be more likely to stay fit and eat well if you are surrounded by people who are also into fitness. Your partner is an asset in your life and having him/her as your gym partner will never make exercising doll. These are some of the simple advantages that you can gain by having a gym partner just make sure they share similar goals to you. 
￼

Benefits of having a workout partner — @undefined's mag on Magma

Santa Monica Pier

<h1>Sick of going to the gym but still want to get a workout in? </h1>
The idea of working-out can sometimes get overwhelming especially to those who don’t workout on a regular basis.
We tend to forget how easy it is to exercise by moving and having fun and just being out doors.
My husband and I rented rollerblades for 7$ in Santa Monica and we had a blast. Point is it doesn’t have to be expensive.
Try an activity for example:
Hiking, riding a bike, trying a hobby you enjoy or take a walk on the beach. Just move your body and have fun with whatever it is you decide to do.

Miriam Gersht