Thursday, August 6, 2020

CrossFit and Intermittent Fasting: How effective are they?

Garry Y. Itkin is all about fitness and health, especially in the context of college life. He shares some of the things he’s learned in blogs.

For today, he looks at two incredibly popular fitness movements that have gained momentum over the past two decades – CrossFit and intermittent fasting, or IF. He has seen a number of people who have combined both and have showed spectacular results. 

Image source:

However, Garry Y. Itkin has become overly conscious of the sustainability of it all. After all, as far as fitness goes, if something cannot be done for the rest of one’s life, can it really be worth doing? For him, effectivity is connected to sustainability.

CrossFit is quite intense and extreme and may not be good on a person’s joints when done every day. But when done three to four times a week, it can be a good replacement for ordinary cardio and weight training. So, is CrossFit sustainable, Garry Y. Itkin notes that if one can afford it, the answer is very much so. 
Image source:

Image source:

Intermittent fasting on the other hand, is a different matter entirely. While it may be effective in quick weight loss, Garry Y. Itkin explains that IF is by no means sustainable. Not to eat for over half of the day has obvious obstacles such as scheduling and the like. What he suggests is to do IF on a cycle basis, while doing CrossFit regularly.

Tuesday, July 14, 2020

Mindset: The other half of a sustainable fit lifestyle.

In all his years studying and learning about the important and finer points of fitness, Garry Y. Itkin has come to believe several undeniable truths. One of the most important of these truths is that in sustaining a fit lifestyle, one's mindset is just as important as anything else.

Here are some things people who are on their way to their health goals have to remember about their mindset.

Overcoming the “I just don’t wanna do it” mentality

Image source:
When people don't want to exercise, they will come up with almost every excuse known to man. They don't have the time. They don't have the equipment. They feel like they're coming down with something. Whatever it is, the root of these reasons is that they simply don't want to work out.

If a person wants to, they will find ways to overcome the hurdles. This is part of the mindset of people who successfully transform themselves and sustain their healthy lifestyle.

Listening to one’s body

Image source:
Like many of life's endeavors, safety still takes priority in sustaining a healthy lifestyle. What does this mean when cultivating the proper mindset? One should always consider their limit and listen to their body. If the body says it had enough for the day, then it's time to rest.

Garry Y. Itkin explains that there is no shame in calling it a day and continuing tomorrow or the next scheduled workout session. Take care of your body, and it will take care of you.

Thursday, June 18, 2020

Pandemic preparations: Improving lung health.

Garry Y. Itkin continues to do whatever he can do to help in the battle against COVID-19. Today, he shares some very important tips on activities that people can do to improve overall lung and heart health, which is key, especially given the fact that the virus targets both these vital organs.

Regular cardio

Even if it’s just jogging in place, raising one’s heart rate can do wonders for both the lungs and heart. Cardio exercises promote the excellent circulation of both blood and oxygen. Garry Y. Itkin mentions that people can go slow at first, especially those who are doing cardio exercises for the first time. Then they can gradually increase the intensity, and maybe even do full-on high-intensity interval training, or HIIT when they’ve ramped up their fitness levels.

Breathing exercises

Several breathing exercises found on the internet are pretty effective, Garry Y. Itkin notes. While breathing exercises may seem mundane at first, because it’s something people do every second of every minute, they require effort from the lungs. They expand and contract and strengthen the lungs. Inhaling steam while doing these exercises makes it twice as effective.


Sleep may probably be the most overlooked activity in health and fitness. Garry Y. Itkin explains that in sleep, the body repairs itself. The lack of a good night’s rest can have negative effects on the body that can range from mild to severe. At least seven hours of sleep should do the trick.

Tuesday, May 12, 2020

Can a regular fitness routine have a significant impact on chronic diseases?

For today’s blog, Garry Y. Itkin discusses how significant an impact a regular fitness routine could have on the lives of people suffering from chronic diseases.
Chronic diseases are diseases that stay with a person, and given the wrong circumstance could worsen over time. Diabetes, heart disease, asthma, and muscle and joint pain are some examples of these chronic diseases.

Image source:
Fitness routines, on the other hand, range from weightlifting and running to doing sports and even simple walking. The concept with regular fitness routines is to keep oneself active enough to elevate the heart rate and boost metabolism.

Aerobic exercise is an effective fitness routine that helps those who suffer from heart disease and diabetes, as it is known to improve blood circulation and aid in weight loss – two crucial factors in the battle against these two chronic diseases. Aerobic exercises have also been known to increase lung strength, which is key for people with asthma.
Image source:

As for people with muscle and joint pain, swimming is one of the best exercises since it is both low-impact and therapeutic to the body.

However, whatever exercise a person struggling with a chronic disease chooses to do, Garry Y. Itkin mentions that it is still always prudent to consult with a physician first to get clearance.

Wednesday, April 15, 2020

Complete fitness: Getting the job done in 30 minutes

Garry Y. Itkin knows all too well the rigors of college life. The demands of higher learning on a student’s time and body make it easy to take one’s health and fitness for granted. Fortunately, fitness instructors have come out with a series of workouts that get the job done in half-an-hour, and they say anyone can do it.

Here’s how.

Step 1: Plan a complete routine.

A complete routine includes a warm-up, stretch, and cool-down, with each being 3-5 minutes long. This leaves more than enough time for an effective workout. To put in the exercises, one can search the internet or ask a personal trainer for examples.

Step 2: Determine how intense the workout should be.

The beauty with planning one’s 30-minute routines is that it can be molded to a particular day. For days where a college student isn’t really active, a more intense routine with more reps and less rest is ideal. However, when a student has a lot of things to do during the day, a less intense workout is a better choice.

Step 3: Have fun.

Workouts can be incredibly repetitive. Some people have even stopped working out altogether because of the boredom. However, when people have fun at it, by adding a few quirks to the routines, boredom shouldn’t be a problem, Garry Y. Itkin adds.

Friday, March 20, 2020

Maintaining a healthy diet amidst a grueling college schedule

Image source:
Garry Y. Itkin knows all too well just how grueling the life of a college student can be. In a life where academics and socialization take up most of a student’s time, it’s probably hard to think of anything related to one’s health. However, Garry Y. Itkin believes otherwise.

Many students, in a hurry to finish everything they need to do, often grab the first meal they can and consume it in a flash. Most of the time, these meals don’t provide all the nutrition that the body needs to get it through the day. To counter this, Garry Y. Itkin shares a few tips to maintain a healthy diet in college.
Image source:

1. Perpetual breakfast: College students shouldn’t just take that cup of coffee and rush to their first class. The most important thing they should do when they wake up is to have breakfast, with coffee if they prefer. A good breakfast recharges the body after a night of not eating anything.

2. Advanced food preparation: There are countless recipes over the internet that a college student can prepare in a jiffy. Garry Y. Itkin urges college students to prepare healthy meals at night for the days ahead. Many of these meals can be stored in the ref and heated when needed.

Monday, March 9, 2020

The benefits of HIIT for the younger generation

Garry Y. Itkin has always been all about health and fitness, despite the immense demands of college life. In building and rebuilding his lifestyle to suit his hectic schedule, he considers a number of factors. One of the most important of these factors is time. For example, when it comes to fitness routines, oftentimes in terms of duration, shorter means better.

Image source:
This is why Garry Y. Itkin chooses and highly recommends high intensity interval training (HIIT) to his fellow college students. For the uninitiated, HIIT is an anaerobic workout routine that is comprised of compound movements designed to push a person to his limits in a short period of time. There are short intervals of rest as well between these high intensity sets. Simply put, HIIT puts in hours of exercise in a span of minutes.

Now, this has three benefits, as enumerated by Garry Y. Itkin below:
Image source:

  1. HIIT workouts are known to burn fat and calories like no other workout in town.
  2. HIIT workouts supercharge a person’s cardiovascular and respiratory systems, while also providing extreme strength training for the muscles and joints.
  3. HIIT workouts are incredibly time-efficient, leaving people with a lot of free time to do the things they need to do everywhere else.

However, Garry Y. Itkin suggests that people consult with their physicians first before trying out HIIT.