Is recovery the new cardio? How taking time for yourself is taking over fitness

Danielle O’Brien(NEW YORK) — Five to six times a week, Danielle O’Brien, a 32-year-old nutritionist in New York City, hits the gym or a boutique fitness studio for a workout.

Sounds typical, but on top of those workouts, O’Brien adds into her workout schedule an of-the-moment trend in the fitness world: recovery.

She invests nearly $400 a month in a membership at ReCOVER, which bills itself as New York City’s first dedicated recovery studio. The studio also offers a la carte treatments that range in price from $25 to $130.

“I tend to get achy legs and get pretty sore and tired so it appealed to me as a way to reset both physically and mentally,” O’Brien told ABC News’ Good Morning America. “I had accepted a state of, ‘My legs are constantly tired and I feel fatigued.’”

O’Brien now incorporates into her weekly fitness schedule sometimes twice-daily sessions at ReCOVER, doing everything from sitting in an infrared sauna to laying in what looks like a spaceship but is actually a CVAC (Cyclic Variations in Adaptive Conditioning) system that fluctuates atmospheric pressure.

She also uses the studio’s NormaTec Air Compression sleeves, which look like another prop from the space age but actually “deliver a rhythmic air massage to help mobilize fluid in different parts of your body,” according to ReCOVER’s website.

“I notice a big difference in my energy level, and if I’m not doing [recovery], soreness will accumulate and I’m more mentally exhausted,” said O’Brien. “I think part of the reason people feel o much better physically is because recovery is meditative in a way too.”

Recovering from a workout is something that seems intuitive but has actually taken a back seat for many exercisers infatuated with the thrill of intense workouts like spinning, CrossFit and high intensity interval training (HIIT). Now, as those workouts catch up with people’s bodies, recovery is taking center stage, experts say.

“In the 90s and 2000s there was a trend of, ‘Oh you need to work out more,'” said Kamraan Husain, a chiropractor and the director of sports medicine at Tone House, a New York City-based boutique fitness chain. “It’s no surprise that 20 years later now people see they need to recover. They go hand in hand.”

Tone House is known for its grueling workouts. As its popularity has increased, it created its own in-house recovery program, led by Husain. He focuses on making recovery accessible because it’s something everyone needs in their lives, he said.

“As long as gravity is weighing down on us we are obligated to do recovery,” he said. “Society is finally now coming to awareness that recovery is important.”

While boutique fitness studios like Tone House are adding recovery to their programming, other fitness companies are taking a page from their playbooks by franchising recovery and making it a whole experience for customers.

In 2017, XPonential Fitness, the parent company of fitness brands including Pure Barre and CycleBar, added its first recovery-focused brand to its repertoire, StretchLab, which, as its name implies, offers one-on-one stretching in a group fitness setting. The company expects to have 100 StretchLab locations across the U.S. by the end of the year, according to Lou DeFrancisco, president of StretchLab.

“We knew that boutique fitness wasn’t going anywhere,” DeFrancisco said of why Xponential Fitness invested in StretchLab. “But people are getting their workouts in all great shapes and forms and then waking up and being sore or not able to move.”

A typical StretchLab customer comes in once or twice a week for an appointment to be stretched with a trained professional the brand calls a “flexologist,” according to DeFrancisco. The company offers drop-in sessions as well as membership that range in price from $149 to $500 per month.

How much recovery is enough recovery?

When you don’t take time off from working out — or even time off from the busyness of life — your body never goes into the anabolic phase, where muscles repair themselves and grow, according to Daniel Giordano, co-founder and director of physical therapy at Bespoke Treatments in New York City.

“The biggest thing is people don’t allow that [phase] to happen,” he said. “Everyone is in the go-go-go phase where you in fact have to relax and let your body recover.”

The good news for people overwhelmed by the sheer number, and cost, of recovery options available is that one day off a week is sufficient recovery for most people, according to Giordano.

“People work out too much which leads to people trying to find a quick fix when in reality you just need to rest,” he said. “If you’re working out six days a week that’s fine, you just always need one day of rest.”

The biggest key to proper recovery is to make it part of your lifestyle, including eating well, sleeping well and drinking enough water, according to Giordano.

“People want to do quick fixes and trends and it’s not really about that,” Giordano said. “You have to make it more of a lifestyle so it positively impacts both sides of your life, both inside the gym and outside the gym.”

Husain, of Tone House, recommends spending a minimum of 10 minutes every day of body work, which can mean dynamic movements, stretching and even working out.

Especially for people who sit all day at a desk, getting blood flowing in the body is critical to helping your body recover, according to Husain.

“Just move a little more, taking the stairs, walking more around the office, doing more stretches to open the hips,” he said. “Think about the small changes you can make every day to improve your health.”

When it comes to nutrition to promote recovery, Giordano recommends keeping it simple by focusing on eating protein and vegetables and staying away from products high in sugar.

The post-workout meal that everyone buzzes about is a good idea, he says, but you don’t need to stress about chugging a protein drink right after.

“Get some protein in, some carbohydrates and water to build energy and tissue growth, said Giordano. “If you can get it in 90 minutes later instead of the first 30 minutes [after a workout], that’s OK.”

Both Giordano and Husain employ the same philosophy when it comes to pricey recovery products on the market now that can retail for hundreds of dollars.

“There are other ways to accomplish it, but if the product means you’re going to actually do the recovery, then I 100% advocate for purchasing a tool,” said Husain. “If you can’t afford it, go get a [tennis or massage] ball and do some body work.”

Giordano prescribes a short yoga flow at the end of a workout or in the office for recovery, some dynamic stretching and perhaps the best-known recovery tool, the foam roller.

“Do 15 to 30 seconds per muscle group before you work out and after you work out, do 30 to 90 seconds per muscle group that you’ve worked,” said Giordano. “You’re facilitating blood flow and that helps speed up your recovery.”

Copyright © 2019, ABC Radio. All rights reserved

Olympian Simone Biles breaks silence on brother being charged with triple murder

Sports News Olympian Simone Biles breaks silence on brother being charged with triple murder

ABC News(NEW YORK) — Olympic great Simone Biles broke her silence on her brother being arrested for a triple murder last week in a post late Monday.

Biles did not specifically refer to her brother or the alleged crime, but said she was “still having a hard time processing last weeks (sic) news” in a post on Twitter.

She included a written message, apologizing to the family of the victims and asking for privacy.

“My heart aches for everyone involved, especially for the victims and their families,” Biles wrote. “There is nothing that I can say that will heal anyone’s pain, but I do want to express my sincere condolences to everyone affected by this terrible tragedy.”

“I ask everyone to please respect my family’s privacy as we deal with our pain,” she closed.

Her older brother, Tevin Biles-Thomas, has been charged with voluntary manslaughter, felonious assault and perjury after three people were shot to death at a New Year’s Eve Airbnb party in Cleveland, authorities said. He was arrested on Aug. 29, eight months after the crime.

According to authorities, Biles-Thomas was part of a group of men who showed up to the party but got into a fight after being asked to leave. DeVaughn Jerard Gibson, 23, Delvante Johnson, 19, and Tashaun Banks, 21, died in the incident, according to charging documents.

The 24-year-old was arrested in Georgia and is being held without bond.

Simone Biles was raised separately from her brother as their birth mother dealt with drug and alcohol issues when they were young. Biles was raised by her grandfather and grandmother.

The 22-year-old just won her sixth U.S. national title in runaway fashion. She won four gold medals, including the all-around title, at the 2016 Summer Olympics in Rio.

She will be a heavy favorite next year in Tokyo’s 2020 Olympics.

Copyright © 2019, ABC Radio. All rights reserved

Posted On 03 Sep 2019

First look: ESPN’s 2019 Body Issue includes Katelyn Ohashi, Kelley O’Hara and more

Sports News First look: ESPN's 2019 Body Issue includes Katelyn Ohashi, Kelley O'Hara and more

ESPN(NEW YORK) — ESPN Magazine’s annual salute to outstanding athletes features photographs revealing their powerful bodies in ways you’ve never seen, without jerseys or athletic gear, unclothed.

The Body Issue celebrates and singles out an array of athletes from various sports for their achievements on three alternating covers.

The iconic issue will feature images of the 2018 Super Bowl champion Eagles offensive line, world No. 1 professional golfer Brooks Koepka, U.S. Women’s National Soccer Team star Kelley O’Hara, gymnast Katelyn Ohashi and more.

Ohashi, the UCLA gymnast who wowed judges, teammates, competitors and just about everyone on social media with her perfect 10 routine that went viral, posed mid-air for this year’s Body Issue cover.

ESPN snapped shots of the 2019 FIFA Women’s World Cup champ O’Hara still celebrating with a bottle of champagne.

The official gallery, including photos and athlete story pages, will go live on on Wednesday, Sept. 4.

Here is the full 2019 athlete roster:

  • Scout Bassett, U.S. Paralympic Track and Field Athlete
  • Liz Cambage, Las Vegas Aces Center
  • Katrin Davidsdottir, CrossFit Women’s Champion 2015 & 2016
  • Eagles Offensive Line: Super Bowl Champions 2018
  • Brandon Brooks
  • Lane Johnson
  • Jason Kelce
  • Isaac Seumalo
  • Halapoulivaati Vaitai
  • Myles Garrett, Cleveland Browns Defensive End
  • James Hinchcliffe, IndyCar Series Driver
  • Alex Honnold, Climber
  • Evander Kane, San Jose Sharks Left Wing
  • Brooks Koepka, PGA Tour Golfer and World #1
  • Nancy Lieberman, Hall of Fame: WNBA
  • Amanda Nunes, UFC Champion
  • Kelley O’Hara, USWNT and Utah Royals Defender
  • Katelyn Ohashi, Gymnast
  • Chris Paul, Oklahoma City Thunder Point Guard
  • Lakey Peterson, WSL Surfer
  • Michael Thomas, New Orleans Saints Wide Receiver
  • Christian Yelich, NL MVP and Milwaukee

The 11th Annual “Body Issue” hits newsstands Sept. 6 and will be the last year that it runs in print.

Copyright © 2019, ABC Radio. All rights reserved

Posted On 03 Sep 2019

Principal who accepted ‘air hugs’ during chemo returns to greet kids cancer-free

Jeff Sipos(RANCHO CUCAMONGA, Calif.) — An elementary school principal who had to pause his favorite ritual of shaking students’ hands during chemotherapy has returned to greet the kids — only this time, he’s cancer-free.

Jeff Sipos kicked off the new school year Aug. 5 by exchanging hugs and high fives with pupils and their families outside John L. Golden Elementary School in Rancho Cucamonga, California. It was the first time the educator and father of two had seen the children since undergoing treatment for a rare cancer.

“Being back at work with the students and the staff feels amazing and each day is filled with rewards,” Sipos told ABC News’ Good Morning America.

A visit to a rheumatologist for joint pain ended up with him testing positive for cancer in 2017.

Loma Linda University Cancer Center medical oncologist Dr. Muhammad Omair Kamal confirmed through a bone marrow biopsy that Sipos had Waldenström macroglobulinemia — a rare cancer diagnosed in only 1,500 people worldwide.

“He looks at me and put his hand out and said, ‘Has anyone ever told you that you have cancer?’ It was like the oxygen in the room got sucked out,” Sipos said of Kamal. “It was frightneting but at the same time it was, ‘OK, I have an answer now.’ The guy is my angel. He put me in full remission.”

Kamal told GMA Sipos underwent six months of chemo and confirmed he is in full remission.

“He’s doing amazing,” Kamal said. “He started running, he is working as a very active principal — his quality of life has significantly improved.”

Sipos began chemo last August. Even though the side effects took a toll, he decided to return to school while taking precautions due to a weakened immune system.

“I went to work and I used a sanitizer [flu] mask. I told the kids I wasn’t going to be able to shake hands anymore,” he recalled. “I was kind of afraid that the kids were going to be afraid of me, [but] I got air hugs and elbow bumps all the time.”

Sipos informed parents of his health battle. Soon, he received dozens of cards and flu masks decorated in funny faces.

Jackson Todd, a kindergartner at the time, gifted Sipos a Superman T-shirt that Sipos wore under his clothes during chemo.

“It was the right thing to have on his chest while he’s sitting there and trying to fight off the disease,” Jackson’s mom, Linda Frohlich, told GMA. “He is just a shining light and he’s a true leader of that school.”

Sipos said he ended up giving Kamal his Superman T-shirt as a “thank you.”

“I had no idea what this T-shirt would come to represent … It pushed me to the finish line of getting through chemo,” Sipos said.

Sipos is happy to continue high-fiving his students and returning to normal life, he said.

Copyright © 2019, ABC Radio. All rights reserved

Prince Harry says he ‘can’t wait’ to bring Meghan, Archie on South Africa trip

WORLD NEWS Prince Harry says he 'can't wait' to bring Meghan, Archie on South Africa trip

omersukrugoksu/iStock(LONDON) — Prince Harry and Meghan are preparing to embark later this month on their first official overseas trip since the birth of their son, Archie, in May.

Harry took to social media Sunday to share his excitement about introducing Meghan and Harry to Africa, a place he described as a “second home.”

“In just a few weeks our family will be taking its first official tour to Africa, a region of the world that over the past two decades has been a second home to me,” Harry wrote in a post shared by the @SussexRoyal Instagram account. “Our team has helped create a meaningful programme that we’re so excited to share with you.”

“On a personal note, I can’t wait to introduce my wife and son to South Africa! We’ll see all of you very soon,” he wrote.

The dates of Harry and Meghan’s trip to South Africa have not been confirmed, but a countdown clock shared by @SussexRoyal indicates the Sussexes will start their trip the last week in September.

The @SussexRoyal account started September by changing its followers to highlight a cause important to Harry and Meghan, as it does every month. This month, the account is following 22 organizations and groups that support work in Africa.

“These selected groups are a small representation of the incredible work being done in Africa today from countless people, local communities and organisations,” reads the caption on a post announcing the accounts.

Both Harry and Meghan, the Duke and Duchess of Sussex, will visit South Africa on behalf of the Foreign and Commonwealth Office, according to Buckingham Palace, which announced the family’s trip in June.

Harry will also visit Malawi and Angola at the request of the Foreign and Commonwealth Office during the family’s trip, and will also undertake a “working visit” to Botswana.

Archie will be one of the youngest royals to travel on an official trip overseas. Harry and Meghan’s first child will be around 4 months old during the trip.

Meghan has technically been on maternity leave since Archie’s birth in May but has continued to work behind the scenes. She guest-edited the September issue of British Vogue and is working on an upcoming capsule fashion collection in partnership with the charity Smart Works.

It is no surprise that Harry and Meghan are making Africa the destination of their first official trip overseas as a royal family of three.

Meghan, 38, was named in March as vice president of the Queen’s Commonwealth Trust, an organization that supports and connects young leaders in the Commonwealth, which includes countries in Africa. Harry, 34, was named Commonwealth Youth Ambassador last year by Queen Elizabeth.

Africa is also where Harry whisked Meghan away to a few weeks after the couple’s first date in 2017.

“I managed to persuade her to come and join me in Botswana and we camped out with each other under the stars,” Harry said in a post-engagement interview last year. “She came and joined me for five days out there, which was absolutely fantastic, so then we were really by ourselves, which I think was crucial to me to make sure we had a chance to get to know each other.”

Harry, who established his charity, Sentebale, in the African country of Lesotho in 2006, also included a piece of Botswana in Meghan’s engagement ring. The main stone in Meghan’s ring is sourced from Botswana, while the diamonds surrounding it are from the jewelry collection of Harry’s mother, the late Princess Diana.

Harry has also said in previous interviews that Africa will always have sentimental value to him because Africa is where he, Prince Charles and Prince William went to “get away from it all” after Diana’s death in 1997.

The tour of Africa this month will be Harry and Meghan’s first major overseas tour since shortly after their wedding, when they completed a 16-day tour of Australia, New Zealand, Fiji and Tonga. It was at the start of that tour that Kensington Palace announced Meghan was pregnant with their first child.

Copyright © 2019, ABC Radio. All rights reserved

Posted On 03 Sep 2019

Scoreboard roundup — 9/2/19

Sports News Scoreboard roundup -- 9/2/19

iStock(NEW YORK) — Here are the scores from Monday’s sports events:


Atlanta 6, Toronto 3
Chi Cubs 5, Seattle 1
Houston 3, Milwaukee 2

Texas 7, NY Yankees 0
Minnesota 4, Detroit 3
Tampa Bay 5, Baltimore 4
Cleveland 11, Chi White Sox 3

NY Mets 7, Washington 3
Philadelphia 7, Cincinnati 1
St. Louis 3, San Francisco 1
Arizona 14, San Diego 7
LA Dodgers 16, Colorado 9

Notre Dame 35, Louisville 17

Copyright © 2019, ABC Radio. All rights reserved

Posted On 03 Sep 2019