Its Friday - Prepare for the week end

Happy Friday !

Time to plan for the week end.

We suggest a core routine today to start the day before breakfast.

This week end, block an hour for the full training.

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Please logout first.","Others":"Others","card_number":"Card Number","get_in_touch_with":"get in touch with","weekly":"Weekly","Invalid_URL":"Invalid URL","permission_required_msg":"You have forcefully denied some of the required permissions for this action. 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Please reinstall your app to access this feature. Contact us for more details.","upgrade_required_rebuild":"The feature you're trying to use is not supported in this app version. Please upgrade your app to access this feature.","exercies_total_time":"Total Time","please_visit":"Please visit","connect_with_us":"Connect With Us","powered_by":"Powered By","transaction_id_food":"Transaction ID","delivery_address_food":"Billing address","privacy_policy_food":"Privacy Policy","GO_BACK":"Go Back","order_id_mcom":"Order ID","common_cancel":"Cancel","fc_sort":"Sort","select":"Select","days":"days","AUCTION_PAY":"Pay","success_food":"Success","HYPERSTORE_BILLING_ADDRESS_MISSING":"Billing address missing !","card_security_code":"Card Security Code","exp_date":"Exp Date","card_name":"Card Name","visa":"Visa","master_card":"MasterCard","american_express":"AmericanExpress","discover":"Discover","something_went_wrong_please_try_again":"Something went wrong, please try again!","set_time":"Set Time","text_has_been_copied":"Text has been copied","stars":"Stars","daily_limit_for_youtube_api_requests_exhausted":"Daily limit for YouTube API requests has been exhausted","save_card":"Saved Card","card_detail":"Card Details","stripe_intent_pay":"Stripe Intent Pay","force_update_btn":"Update","force_not_now_btn":"Not Now","force_header":"Update Available","DD_TERMS_AND_CONDITION":"Terms \u0026 Condition","AUCTION_DD":"DD","mark_all_read":"Mark all read","hrs":"Hrs","ok":"OK","join_meeting":"Join Meeting","Yes":"Yes","No":"No","done":"Done","Terms_and_Conditions":"Terms and Conditions","show_add":"Show Add","show_add_alert":"Do you want to show Add?","reset_changeeu":"Reset/ChangeEU","change_consent":"Change EU consent","reset_code":"Code","pos_manage":"Manage","your_applied_coupon":"Your applied coupon has been already used, you will be charged.","instead_of":"instead of","without_coupon":"Do you wish to Continue without coupon","no_purchased_record":"No purchased record found for this page. Please buy a new plan to access page","restore_already":"Restore if already purchased","dating_delete_chat":"Delete chat","total_work":"Your total work according to your selection","text_history":"History","end_date_greater":"End date should be greater then start date","end_date_should":"Start date should be less then end date","press_star_time":"Press Start Time Button to start your shift","totalinweek":"Total in week","this_link_will_open_outside_of_this_app":"This link will open outside of this app. Are you sure that you would like to open it?","O_submissionSuccessMsg":"Your request has been submitted successfully.","FORUM_SEARCH_HERE":"Search Here","notifications":"Notifications","to_access_premium_adfree_content":"To access this premium ad-free content","become_member_by_subscribe":"Become a member by subscribing below","buy":"Buy","page_level_subscription_required":"Page level Payment/Subscription is required to access this page, please do visit the mobile app for the same","this_feature_will_not_work_with_test_flight":"This feature will not work with Test Flight or Test Lab. Please go to ‘Test Your App’ section and scan the QR code again to install the app.","no_ar_scanner_msg":"Augmented reality scanner data not available","ar_not_supported_msg":"Augmented reality Core Not supported on this device","image_reflection_msg":"Click on the below image to show the reflection","Verify":"Verify","male":"Male","female":"Female","remember_text":"Remember me","invitation_link_comm":"If you have invitation link","or_text":"OR","buy_subscription":"Buy Subscription","feature_deprecated":"Feature Deprecated","contact_your_app_admin":"The feature you are trying to access has been deprecated. Please contact your app admin for more details.","iap_popup_msg_global":"Note: If you get this popup after purchasing a subscription, simply tap the subscription you have purchased, and you will be given access for free. 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Please allow your location service","url_not_available":"Url not available!","phone_number_not_available":"Phone number not available!","no_purchase_yet":"You haven't purchased anything yet","no_items_to_restore":"There are no items to restore","sure_to_purchase":"Are you sure want to purchase this item?","implement_weekly_configuration":"You should implement weekly configuration, because it's new","check_parental_setting_iap":"IAP disabled, please check for parental settings","valid_iap_credentials":"Valid IAP credentials","description":"Description","no_video_available":"No video available to watch at the moment.","geofence_consent_alert":"{APPNAME} collects location data to enable geo-fence feature even when the app is closed or not in use. We are accessing location background permission for smooth functioning of the geo-fence feature .","upload_from_gallery":"Upload image from gallery","go_to_main_page":"Go to Main Page","new_update_downloaded":"An update has just been downloaded. 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Once your email address gets verified by the admin, you can access the website.","Popular":"Popular","Top_most_services":"Top most services","New_Categories_Launches":"New Categories Launches","Working_Hours":"Working Hours","view_layout":"To view this layout, you must update the category details and activate the “New launch” and “Show services on homepage” options. 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href=\"javascript:opendeeplinkpage('folder158942722885271://$$formbuilder159310732558049://')\"\u003eclick here\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003c/body\u003e\u003c/html\u003e","smalldesc":" \u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" ...","accessStatus":"public","pubdate":"Fri,26 Jun 2020 00:38:00","contentImg":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593147336_new.png","mediaGallary":[{"type":"image","imageUrl":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593147336_new.png","summary":""}],"totalComments":"0","featured":1},{"id":"245079","metaTitle":"","metaDescription":"","metaPageUrl":"","title":"Learn to maintain your back","link":"","articleLocation":"Advice","desc":"\u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" rel=\"stylesheet\"\u003e\u003c/head\u003e\u003cbody\u003e\u003cdiv class=\"ql-snow\"\u003e\u003cdiv class=\"ql-editor\"\u003e\u003cdiv\u003eHere are the rules you should follow to make sure your back is protected every day :\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cb\u003e1)To pick up something from the floor :\u003c/b\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eAlways bend your knees, or flex a knee to the ground, never pick up anything while keeping your legs straight.\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cb\u003e2) Standing up from your bed or your mat :\u003c/b\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eAlways turn to your side first and then use your hand and knees to push the floor.\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cb\u003e3) Don't sit for too long :\u003c/b\u003e\u003c/div\u003e\u003cdiv\u003eStand up every half hour to avoid slouching. Avoid deep and low sofas.\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eIf you need to sit for a long time (in the plane for example), use our Sitting posture (click here) to contract your abs by tightening your stomach and sucking it in to touch the spine.\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003e\u003cb\u003e4) Avoid riding your car for too long\u003c/b\u003e\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eTake frequent breaks, step out of the car and walk for a few minutes before driving again.\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003e\u003cb\u003e5) In all circumstances,\u003c/b\u003e\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eSuck your abs in and shift your pelvis to avoid arching it : sitting, standing, lying down…\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eYou will soon notice the difference. Try it and let us know what you thin by \u003ca href=\"javascript:opendeeplinkpage('folder159190223793371://')\"\u003eclicking here\u003c/a\u003e.\u003c/div\u003e\u003c/div\u003e\u003c/div\u003e\u003c/body\u003e\u003c/html\u003e","smalldesc":" \u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" ...","accessStatus":"public","pubdate":"Thu,25 Jun 2020 21:49:00","contentImg":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593143898_backpic.png","mediaGallary":[{"type":"image","imageUrl":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593233027_pick-up.png","summary":""},{"type":"image","imageUrl":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593143898_backpic.png","summary":""}],"totalComments":"0","featured":0},{"id":"245386","metaTitle":"","metaDescription":"","metaPageUrl":"","title":"All you ever wanted to know about your abs","link":"","articleLocation":"New York","desc":"\u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" rel=\"stylesheet\"\u003e\u003c/head\u003e\u003cbody\u003e\u003cdiv class=\"ql-snow\"\u003e\u003cdiv class=\"ql-editor\"\u003eWe have 3 types of abs : Rectus, Transverse and Obliques.\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eCrunches work the \u003cb\u003eRECTUS\u003c/b\u003e. But as you can see the rectus mainly links the top of our torso to the bottom, while we are looking to build a brace of muscles that hold our spine and our viscus together, strengthening our core : priority is to develop the Transverse and the Obliques. \u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eFor the \u003cb\u003eTRANSVERSE\u003c/b\u003e, the key is to start all exercises by :\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003e1) \u003cb\u003eengaging the perineum\u003c/b\u003e : try it and place a hand on your lower abs while contracting the perineum, you will feel your pelvis tightening.\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e2) \u003cb\u003eelongating the torso\u003c/b\u003e by pulling our head as far as possible from our pelvis.\u003c/div\u003e\u003cdiv\u003e3) \u003cb\u003esucking your belly in\u003c/b\u003e, as if your belly button could touch your spine.\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eNow your Transverse is fully activated. Keep the contraction. This is what happens in the \u003cb\u003eplank\u003c/b\u003e, \u003cb\u003eiron bar\u003c/b\u003e, and \u003cb\u003esitting exercises\u003c/b\u003e. The Transverse holds your body together and protects your back.\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003e\u003cbr\u003e\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eFor the \u003cb\u003eOBLIQUES\u003c/b\u003e, practice the \u003c/span\u003e\u003cb style=\"font-size: 14px;\"\u003elateral plank\u003c/b\u003e\u003cspan style=\"font-size: 14px;\"\u003e and the \u003c/span\u003e\u003cb style=\"font-size: 14px;\"\u003eabs push\u003c/b\u003e\u003cspan style=\"font-size: 14px;\"\u003e.\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eCrunches are putting a stress on your spine that is counter-productive to building a core. We strongly advise against those movements that shorten the muscles and make them stick out. Place a hand on your stomach to control that your abs are flat and sucked in as often as possible.\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eAlso make sure that your pelvis is centered and elongated : no arch in or out, you should respect its natural curve. Practice the \u003cb\u003epelvis shift \u003c/b\u003eto become mindful of your pelvis position at all times.\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eThese postures should also be kept in our daily lives : sitting on a chair, standing in a line...\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eTry it and let us know your thoughts !\u003c/div\u003e\u003c/div\u003e\u003c/div\u003e\u003c/body\u003e\u003c/html\u003e","smalldesc":" \u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" ...","accessStatus":"public","pubdate":"Sat,27 Jun 2020 00:41:00","contentImg":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593232908_anatomy.png","mediaGallary":[{"type":"image","imageUrl":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593232908_anatomy.png","summary":""}],"totalComments":"0","featured":0},{"id":"245389","metaTitle":"","metaDescription":"","metaPageUrl":"","title":"Exercise while sitting down","link":"","articleLocation":"New York","desc":"\u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" rel=\"stylesheet\"\u003e\u003c/head\u003e\u003cbody\u003e\u003cdiv class=\"ql-snow\"\u003e\u003cdiv class=\"ql-editor\"\u003eExercise while sitting at your desk\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eSlightly unstick your back from the chair to remove the support. \u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eShift your pelvis in the center position (no inside or outside arch).\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eMake yourself as tall as possible while lengthening and strengthening your back pulling your head to the ceiling, and sucking in your stomach. Your glutes tighten. You feel the pressure from your upper body releasing the lower back and the back unfolding, the body feels lighter, suspended by your dorsals, abs and shoulders. \u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eHold as long as possible.\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eRepeat as long as possible.\u003c/div\u003e\u003c/div\u003e\u003c/div\u003e\u003c/body\u003e\u003c/html\u003e","smalldesc":" \u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" ...","accessStatus":"public","pubdate":"Sat,27 Jun 2020 00:45:00","contentImg":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593234057_sitimage.png","mediaGallary":[{"type":"image","imageUrl":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593234057_sitimage.png","summary":""}],"totalComments":"0","featured":0},{"id":"245383","metaTitle":"","metaDescription":"","metaPageUrl":"","title":"Our Philosophy","link":"","articleLocation":"New York","desc":"\u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" rel=\"stylesheet\"\u003e\u003c/head\u003e\u003cbody\u003e\u003cdiv class=\"ql-snow\"\u003e\u003cdiv class=\"ql-editor\"\u003eFIT is the simplest and most sustainable way to give your body the respect and love it deserves.\u003cbr\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eThis app combines :\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003e- a \u003cb\u003eGuide\u003c/b\u003e to improve your posture,\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003e- a \u003cb\u003eLibrary \u003c/b\u003eof essential and intentionally simple \u003cb\u003eExercises \u003c/b\u003eso you can practice them by yourself (\u003ca href=\"javascript:opendeeplinkpage('services15927743540665://')\"\u003eclick here\u003c/a\u003e),\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003e- and the access to selected \u003cb\u003eCoaches \u003c/b\u003efor a personalized program (\u003ca href=\"javascript:opendeeplinkpage('hyperlocal158943165078765://')\"\u003eclick here\u003c/a\u003e).\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eYou will not find ab crunches or deep bends. We will not push you to short term performance at the cost of your back or joints. But we will send you daily reminders because your body deserves constant attention.\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eWe believe in\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eSIMPLICITY\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eSUSTAINABILITY\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eLONGEVITY\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eWelcome to our community !\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eThe founders\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eFIT\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e \u003c/div\u003e\u003c/div\u003e\u003c/div\u003e\u003c/body\u003e\u003c/html\u003e","smalldesc":" \u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" ...","accessStatus":"public","pubdate":"Sat,27 Jun 2020 00:36:00","contentImg":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593272535_woman2.png","mediaGallary":[{"type":"image","imageUrl":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593272535_woman2.png","summary":""}],"totalComments":"0","featured":0},{"id":"245078","metaTitle":"","metaDescription":"","metaPageUrl":"","title":"Its Friday - Prepare for the week end","link":"","articleLocation":"New York","desc":"\u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" rel=\"stylesheet\"\u003e\u003c/head\u003e\u003cbody\u003e\u003cdiv class=\"ql-snow\"\u003e\u003cdiv class=\"ql-editor\"\u003eHappy Friday !\u003cdiv\u003eTime to plan for the week end.\u003c/div\u003e\u003cdiv\u003eWe suggest a core routine today to start the day before breakfast.\u003c/div\u003e\u003cdiv\u003eThis week end, block an hour for the full training.\u003c/div\u003e\u003c/div\u003e\u003c/div\u003e\u003c/body\u003e\u003c/html\u003e","smalldesc":" \u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" ...","accessStatus":"public","pubdate":"Thu,25 Jun 2020 21:47:00","contentImg":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593147561_weekend.png","mediaGallary":[{"type":"image","imageUrl":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593147561_weekend.png","summary":""}],"totalComments":"0","featured":0}]}],"page":{"blog_webpageiconimage":"https://snappy.appypie.com/media/user_space/1a4be341c549/pageicon/web/icon_USR_pageicon_1594694897_2208.png","blog_pagename":"The Guide","blog_pageicon":"icon-blogger-rect","blog_pageiconimage":"https://snappy.appypie.com/media/user_space/1a4be341c549/pageicon/icon_USR_pageicon_1594668295_2097.png","blog_pageiconimgtype":"custom","identifire":"blog","blog_page_icon_bgcolor":"#faca69","blog_autoLogin":"NO","blog_autoPublish":"NO","minimumRequiredField":"19","word_class_1":"icon-wordpress-1","word_rss_label_1":"WordPress","wordpressCount":"1","blogger_class_1":"icon-blogger","blog_rss_label_1":"Blogger","bloggerUrlCount":"1","feedburner_class_1":"icon-fire-station","burn_rss_label_1":"Feedburner","rssFeedburnerUrlCount":"1","tumbler_class_1":"icon-tumblr","tumbler_rss_label_1":"Tumblr","tumblerCount":"1","customBlogCount":"1","custom_blog_class_1":"iconz-newspaper","custom_blog_name_1":"The FIT Guide","blog_enable_share":"On","blog_enable_share_content":"On","id":"1219003","blog_seoData":"[{\"metaTitle\":\"Body education\",\"metaKeywords\":\"Body education\",\"metaDescription\":\"Everything you ever wanted to know 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Guide","pageUrl":"blog_1593135721460_12","pageid":"blog","premium":0,"webIconName":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/pageicon/web/icon_USR_pageicon_1594694897_2208.png","iapStatus":false,"version":1},"appid":"1a4be341c549","config":{"appName":"www.the-good-fit.com","deviceId":"83e6f41e3d56351492b3238cbbf5c633","version":"771","userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)","type":"cf","appPwa":0,"device":"desktop","profileImage":"/images/user-pic.png","userid":null,"geolocation":{"latitude":0,"longitude":0},"token":null,"jwtToken":"eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJhcHBJZCI6IjFhNGJlMzQxYzU0OSIsImRvbWFpbiI6Ind3dy50aGUtZ29vZC1maXQuY29tIiwiZGV2aWNlSWQiOiIwM2FkZjE0Yzk1NDAwZmZhZjM1ODgzNTBmNTdmNjcwOSIsImRldmljZVR5cGUiOiJQV0EiLCJpYXQiOjE3NDg4OTQ2NTl9.ol3CEHGanwGhZUsTj3i9TtQrywu_kDIRunEVoyih_mU"},"deviceId":"83e6f41e3d56351492b3238cbbf5c633","singlePage":true},"response":{"identifire":"customblog","name":"The FIT Guide","isMedia":"","iconName":"iconz-newspaper","iconType":"icon","data":[{"id":"245123","metaTitle":"","metaDescription":"","metaPageUrl":"","title":"New to FIT ?","link":"","articleLocation":"New York","desc":"\u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" rel=\"stylesheet\"\u003e\u003c/head\u003e\u003cbody\u003e\u003cdiv class=\"ql-snow\"\u003e\u003cdiv class=\"ql-editor\"\u003eTake our survey today to help us provide a personalized advice, coaches and exercises : \u003ca href=\"javascript:opendeeplinkpage('folder158942722885271://$$formbuilder159310732558049://')\"\u003eclick here\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003c/body\u003e\u003c/html\u003e","smalldesc":" \u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" ...","accessStatus":"public","pubdate":"Fri,26 Jun 2020 00:38:00","contentImg":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593147336_new.png","mediaGallary":[{"type":"image","imageUrl":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593147336_new.png","summary":""}],"totalComments":"0","featured":1},{"id":"245079","metaTitle":"","metaDescription":"","metaPageUrl":"","title":"Learn to maintain your back","link":"","articleLocation":"Advice","desc":"\u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" rel=\"stylesheet\"\u003e\u003c/head\u003e\u003cbody\u003e\u003cdiv class=\"ql-snow\"\u003e\u003cdiv class=\"ql-editor\"\u003e\u003cdiv\u003eHere are the rules you should follow to make sure your back is protected every day :\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cb\u003e1)To pick up something from the floor :\u003c/b\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eAlways bend your knees, or flex a knee to the ground, never pick up anything while keeping your legs straight.\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cb\u003e2) Standing up from your bed or your mat :\u003c/b\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eAlways turn to your side first and then use your hand and knees to push the floor.\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cb\u003e3) Don't sit for too long :\u003c/b\u003e\u003c/div\u003e\u003cdiv\u003eStand up every half hour to avoid slouching. Avoid deep and low sofas.\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eIf you need to sit for a long time (in the plane for example), use our Sitting posture (click here) to contract your abs by tightening your stomach and sucking it in to touch the spine.\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003e\u003cb\u003e4) Avoid riding your car for too long\u003c/b\u003e\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eTake frequent breaks, step out of the car and walk for a few minutes before driving again.\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003e\u003cb\u003e5) In all circumstances,\u003c/b\u003e\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eSuck your abs in and shift your pelvis to avoid arching it : sitting, standing, lying down…\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eYou will soon notice the difference. Try it and let us know what you thin by \u003ca href=\"javascript:opendeeplinkpage('folder159190223793371://')\"\u003eclicking here\u003c/a\u003e.\u003c/div\u003e\u003c/div\u003e\u003c/div\u003e\u003c/body\u003e\u003c/html\u003e","smalldesc":" \u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" ...","accessStatus":"public","pubdate":"Thu,25 Jun 2020 21:49:00","contentImg":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593143898_backpic.png","mediaGallary":[{"type":"image","imageUrl":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593233027_pick-up.png","summary":""},{"type":"image","imageUrl":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593143898_backpic.png","summary":""}],"totalComments":"0","featured":0},{"id":"245386","metaTitle":"","metaDescription":"","metaPageUrl":"","title":"All you ever wanted to know about your abs","link":"","articleLocation":"New York","desc":"\u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" rel=\"stylesheet\"\u003e\u003c/head\u003e\u003cbody\u003e\u003cdiv class=\"ql-snow\"\u003e\u003cdiv class=\"ql-editor\"\u003eWe have 3 types of abs : Rectus, Transverse and Obliques.\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eCrunches work the \u003cb\u003eRECTUS\u003c/b\u003e. But as you can see the rectus mainly links the top of our torso to the bottom, while we are looking to build a brace of muscles that hold our spine and our viscus together, strengthening our core : priority is to develop the Transverse and the Obliques. \u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eFor the \u003cb\u003eTRANSVERSE\u003c/b\u003e, the key is to start all exercises by :\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003e1) \u003cb\u003eengaging the perineum\u003c/b\u003e : try it and place a hand on your lower abs while contracting the perineum, you will feel your pelvis tightening.\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e2) \u003cb\u003eelongating the torso\u003c/b\u003e by pulling our head as far as possible from our pelvis.\u003c/div\u003e\u003cdiv\u003e3) \u003cb\u003esucking your belly in\u003c/b\u003e, as if your belly button could touch your spine.\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eNow your Transverse is fully activated. Keep the contraction. This is what happens in the \u003cb\u003eplank\u003c/b\u003e, \u003cb\u003eiron bar\u003c/b\u003e, and \u003cb\u003esitting exercises\u003c/b\u003e. The Transverse holds your body together and protects your back.\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003e\u003cbr\u003e\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eFor the \u003cb\u003eOBLIQUES\u003c/b\u003e, practice the \u003c/span\u003e\u003cb style=\"font-size: 14px;\"\u003elateral plank\u003c/b\u003e\u003cspan style=\"font-size: 14px;\"\u003e and the \u003c/span\u003e\u003cb style=\"font-size: 14px;\"\u003eabs push\u003c/b\u003e\u003cspan style=\"font-size: 14px;\"\u003e.\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eCrunches are putting a stress on your spine that is counter-productive to building a core. We strongly advise against those movements that shorten the muscles and make them stick out. Place a hand on your stomach to control that your abs are flat and sucked in as often as possible.\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eAlso make sure that your pelvis is centered and elongated : no arch in or out, you should respect its natural curve. Practice the \u003cb\u003epelvis shift \u003c/b\u003eto become mindful of your pelvis position at all times.\u003c/span\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eThese postures should also be kept in our daily lives : sitting on a chair, standing in a line...\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eTry it and let us know your thoughts !\u003c/div\u003e\u003c/div\u003e\u003c/div\u003e\u003c/body\u003e\u003c/html\u003e","smalldesc":" \u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" ...","accessStatus":"public","pubdate":"Sat,27 Jun 2020 00:41:00","contentImg":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593232908_anatomy.png","mediaGallary":[{"type":"image","imageUrl":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593232908_anatomy.png","summary":""}],"totalComments":"0","featured":0},{"id":"245389","metaTitle":"","metaDescription":"","metaPageUrl":"","title":"Exercise while sitting down","link":"","articleLocation":"New York","desc":"\u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" rel=\"stylesheet\"\u003e\u003c/head\u003e\u003cbody\u003e\u003cdiv class=\"ql-snow\"\u003e\u003cdiv class=\"ql-editor\"\u003eExercise while sitting at your desk\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eSlightly unstick your back from the chair to remove the support. \u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eShift your pelvis in the center position (no inside or outside arch).\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eMake yourself as tall as possible while lengthening and strengthening your back pulling your head to the ceiling, and sucking in your stomach. Your glutes tighten. You feel the pressure from your upper body releasing the lower back and the back unfolding, the body feels lighter, suspended by your dorsals, abs and shoulders. \u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eHold as long as possible.\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eRepeat as long as possible.\u003c/div\u003e\u003c/div\u003e\u003c/div\u003e\u003c/body\u003e\u003c/html\u003e","smalldesc":" \u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" ...","accessStatus":"public","pubdate":"Sat,27 Jun 2020 00:45:00","contentImg":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593234057_sitimage.png","mediaGallary":[{"type":"image","imageUrl":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593234057_sitimage.png","summary":""}],"totalComments":"0","featured":0},{"id":"245383","metaTitle":"","metaDescription":"","metaPageUrl":"","title":"Our Philosophy","link":"","articleLocation":"New York","desc":"\u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" rel=\"stylesheet\"\u003e\u003c/head\u003e\u003cbody\u003e\u003cdiv class=\"ql-snow\"\u003e\u003cdiv class=\"ql-editor\"\u003eFIT is the simplest and most sustainable way to give your body the respect and love it deserves.\u003cbr\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eThis app combines :\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003e- a \u003cb\u003eGuide\u003c/b\u003e to improve your posture,\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003e- a \u003cb\u003eLibrary \u003c/b\u003eof essential and intentionally simple \u003cb\u003eExercises \u003c/b\u003eso you can practice them by yourself (\u003ca href=\"javascript:opendeeplinkpage('services15927743540665://')\"\u003eclick here\u003c/a\u003e),\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003e- and the access to selected \u003cb\u003eCoaches \u003c/b\u003efor a personalized program (\u003ca href=\"javascript:opendeeplinkpage('hyperlocal158943165078765://')\"\u003eclick here\u003c/a\u003e).\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eYou will not find ab crunches or deep bends. We will not push you to short term performance at the cost of your back or joints. But we will send you daily reminders because your body deserves constant attention.\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eWe believe in\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eSIMPLICITY\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eSUSTAINABILITY\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cspan style=\"font-size: 14px;\"\u003eLONGEVITY\u003c/span\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eWelcome to our community !\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eThe founders\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003eFIT\u003cbr\u003e\u003c/div\u003e\u003cdiv\u003e \u003c/div\u003e\u003c/div\u003e\u003c/div\u003e\u003c/body\u003e\u003c/html\u003e","smalldesc":" \u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" ...","accessStatus":"public","pubdate":"Sat,27 Jun 2020 00:36:00","contentImg":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593272535_woman2.png","mediaGallary":[{"type":"image","imageUrl":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593272535_woman2.png","summary":""}],"totalComments":"0","featured":0},{"id":"245078","metaTitle":"","metaDescription":"","metaPageUrl":"","title":"Its Friday - Prepare for the week end","link":"","articleLocation":"New York","desc":"\u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" rel=\"stylesheet\"\u003e\u003c/head\u003e\u003cbody\u003e\u003cdiv class=\"ql-snow\"\u003e\u003cdiv class=\"ql-editor\"\u003eHappy Friday !\u003cdiv\u003eTime to plan for the week end.\u003c/div\u003e\u003cdiv\u003eWe suggest a core routine today to start the day before breakfast.\u003c/div\u003e\u003cdiv\u003eThis week end, block an hour for the full training.\u003c/div\u003e\u003c/div\u003e\u003c/div\u003e\u003c/body\u003e\u003c/html\u003e","smalldesc":" \u003c!DOCTYPE html\u003e\u003chtml\u003e\u003chead\u003e\u003clink href=\"https://cdn.quilljs.com/1.3.6/quill.snow.css\" ...","accessStatus":"public","pubdate":"Thu,25 Jun 2020 21:47:00","contentImg":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593147561_weekend.png","mediaGallary":[{"type":"image","imageUrl":"https://d2wuvg8krwnvon.cloudfront.net/media/user_space/1a4be341c549/blog/listImage_1593147561_weekend.png","summary":""}],"totalComments":"0","featured":0}]},"match":{"hostname":"www.the-good-fit.com","page":"blog_1593135721460_12","category":"245078"}}},"page":"/[...slug]","query":{"slug":["blog_1593135721460_12/245078"]},"buildId":"1234567890","isFallback":false,"dynamicIds":[4916],"customServer":true,"gip":true,"scriptLoader":[]}