Issue #34 of the Naked Newsletter ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
FEB 18, 2024 Issue # 34 — | | Weekly Wellness Wisdom Welcome to the Naked Newsletter, your source for wellness and wisdom. In this edition, we'll discover how to build a stronger backside with the inverted row, uncover the best time to drink protein, find out how exercise can boost your sex life, and reduce lower back pain with the Frog Pose. | | | | |
| | TOP 3 MUST READS OF THE WEEK | | | | | | How Long Does It Take for a Caffeine Buzz to Wear Off? | Coffee is the ultimate power-up for starting the day (and Naked Protein Coffee includes 20g of grass-fed whey). The perfect amount of caffeine gives us the boost to maximize productivity, and knowing your limits is key to preventing the jitters. But if you're one of the illustrious few who can drink a caffeinated beverage and go to sleep, we raise our Stanley tumblers to you! | | | | | | | Research Says to Watchout for TikTok Workouts | From the perfectly sculpted fitness influencers to the everyday #fitspiration gym-goers filming their workouts or taking selfies, fitness content makes up a large portion of social media. Fitness content can motivate and educate us to live healthier lifestyles or set fitness goals. However, recent research indicates taking caution with workouts and health information posted on social media due to lack of credibility. Just because someone likes to work out doesn't mean they're teaching correct form or giving on science-backed information. There's a lot of great fitness information on social media, but take it all with a grain of salt. | | | | | | | Your Sex Life Needs Regular Exercise | You've probably heard that exercise is good for your sex life. According to recent research, exercise can REALLY improve your sexual prowess by enhancing blood flow circulation, boosting testosterone, and increasing prolonged stamina. A study conducted by Sakarya University in Turkey surveyed a group of women ages 20-50. After completing a 12-week Pilates program, the women reported increases in sexual function. Adding just 150 minutes or 2-3 days of strength training can get your motor reviving. Even yoga and Pilates can enhance your flexibility, core, and pelvic strength for enhanced orgasms … Need we say anything more? | | | | | | | |
Your Fitness Tracker Can Measure Your Stress Did you know that your fitness tracker can help you manage stress? Stress management applications are now becoming standard tools on sleep devices, smartwatches, and fitness trackers to alert you when it's time to take a step back and breathe. Smart devices like the Apple Watch's Mindfulness notifications, Oura Ring and Headspaces' guided breathwork and visualization library, and AI coaching track and measure stress levels and remind us to take time for improving our quality of life. There's a lot we can learn from our smart devices. | | Build Your Back With the Inverted Row In a given workout cycle, you'll rotate between barbell and dumbbell rows, pull-ups, and lat pulldowns to blast your upper back. Consider adding the inverted row, also known as the "Australian row," in your back-day arsenal. The upside-down hang allows better targeting of the lats, traps, biceps, and those long-forgotten posterior rear deltoid muscles. This is our go-to tutorial on how to do the inverted row to build your strength for pull-ups and the bench press. | | Improve Your Hip Flexibility With the Frog Pose Ahh, the Frog Pose. In yoga, it's known as Mandukasana. This single movement can stretch your hips, and inner groin, and release lower back pressure. Whether you sit at a desk all day, play the guard in jiu-jitsu, like to run, or squat it out on leg day, the Frog Pose is your best friend in the battle against tight hips. This guide will show you why you need the Frog Pose in your life, how to get the most out of it, and different variations for targeting hips and lower back from all angles. Now, hop to it! | | Work Your Body With the Landmine Press Ever go to the gym and find the dumbbell rack picked over? Enter the barbell landmine. The floor-mounted hinge trains the body unilaterally with exercises like the landmine press, squats, Yates and close-grip rows, and core rotations. | | Protein Shake Before or After Your Workout? Do you fuel up before a workout with a protein shake, or do you slam your shaker bottle right after training? The best time to drink protein and gain the most muscle-building benefits has been debated in gyms for decades. While both sides have their points, could the metabolic window be larger than originally perceived? Nutrition coach Maya Valenti explains both sides of the debate. | | | | |
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