Latest news with #AlissaMosca
Fox News
11-07-2025
- Health
- Fox News
How to avoid getting 'office chair butt' from prolonged sitting at work
Office workers have something new to worry about, according to a warning that's gone viral on social media. "Office chair butt" is trending as a side effect of sitting for too many hours, leaving the appearance of a flatter behind. Alissa Mosca, a certified fitness trainer with Planet Fitness in New York, confirmed that "office chair butt" refers to muscle loss due to sitting stagnant in one position and not activating the muscles in the posterior chain (along the back of the body). To combat this, Mosca recommends performing the following simple exercises throughout the day to stimulate muscle activation in the glutes, hamstrings and quads. "These four exercises require no equipment and can even be done from the office chair," she added. "It's important to not only focus on strength training exercises that activate the glutes, which are being sat on all day, but the surrounding muscles as well, which is what adds support to the whole posterior chain," Mosca said. She encourages office workers to incorporate some type of movement every time they get up from their seat — ideally picking one of the four movements above and performing 12 to 15 reps, two to three times. "Once that becomes more of a routine, try setting a timer to do this every 45 minutes to an hour," the trainer suggested. Incorporating these exercises into a gym routine is also a great way to prevent muscle loss, according to Mosca. This might include a circuit with kettlebell swings, Smith machine squats (performed on a machine with a fixed barbell), hip thrusts and walking on an incline. Jonathan Puleio, a board-certified professional ergonomist and global vice president at Humanscale – a New York City consulting practice focused on corporate ergonomics – also spoke about "office chair butt." "Not only are the muscle groups atrophying and weakening, but there's also a buildup of fat tissue, which has a very different consistency and density than muscle," he told Fox News Digital. "That's why … the shape of the tissue appears much flatter — and even saggy, in some scenarios." Puleio agreed that muscle atrophy can be supported by movement and posture shifts, but noted that chair design also plays a big role. "Any chair design that can promote movement and support postural shifts regularly throughout the day can certainly combat issues like this," the expert said. Sitting in a chair that supports movement, such as one with a self-adjusting recline mechanism, can help prevent this condition, according to Puleio. "The recline tension is based on the user's body weight," he said. "This removes the barriers to movement that we typically see on traditionally designed chairs." Puleio also recommends using sit-to-stand workstations and performing some tasks while standing, such as taking a phone call on your feet. "Taking micro-breaks, stepping away from your work, going to get a glass of water, taking a lap around the office, going outside and taking a quick walk – these are all great ways to combat this particular issue," he said. For more Health articles, visit The expert also urges employers to take their employees' comfort seriously and to take steps to ensure healthy workplace ergonomics. "Discomfort is the precursor to pain and injury," he warned, noting that injuries can be "costly and debilitating."
Hindustan Times
07-07-2025
- Health
- Hindustan Times
Want to lose weight? This one simple daily habit can make morning workouts more effective
If you are looking to shed some weight, getting your workout done first thing in the morning might be your best bet, but it only works if you are sleeping right. According to new research, early morning exercise can support weight loss and improve mental and physical health, but it hinges on one simple thing: proper rest. Research shows morning exercise may enhance weight loss and health, contingent on sufficient sleep.(Representative Image: Pexel) A recent study published in the journal Obesity tracked 5,285 adults as part of the CDC's National Health and Nutrition Examination Survey, as reported by Fox News. It found that people who exercised between 7 am and 9 am had lower body mass index (BMI) and smaller waist sizes compared to those who worked out later in the day. The study suggests people who work out in the morning may also have a lower risk of obesity. Fitness trainer Alissa Mosca, with Planet Fitness in New York, said morning workouts are a "great way" to start the day. "When the day begins with a morning workout routine, the body releases multiple different chemicals, which aid in our overall functionality," she told Fox News Digital. Also Read: What is the 'fridge cigarette' trend? Gen Z's Diet Coke habit explained Why sleep makes or breaks your fitness goals Getting up early for a workout is great, unless you are cutting into your sleep. Todd Anderson, a sleep and wellness expert and co-founder of Dream Performance & Recovery in Nashville, believes sleep should never take a backseat. The first couple of hours of exercise in a week are 'insanely impactful," he said. And it doesn't have to be intense. "Our bodies are meant to move. Getting two hours of movement or exercise in a week should be very high on the priority list," Anderson explained. But when sleep is sacrificed for early gym time, that is when things go downhill. "When it comes down to body composition and weight loss or just fitness in general, you'll probably have a better outcome from that hour of sleep when you're already at a pretty decent level of activity," he said. Also read: TikToker reveals three benefits of 'skinny privilege' she learnt after shedding 170 pounds Recovery is essential Seven to eight hours of sleep is key for proper muscle repair, Mosca shared. This means winding down at night and limiting screens is essential for early morning fitness success. "Getting on a regular sleep schedule, unwinding earlier, putting the electronics down, and focusing on calming the mind will allow someone to recover faster, have more energy in the morning, and release those happy brain chemicals that make us feel accomplished," she added. FAQs 1. Is morning exercise good for weight loss? Yes, research published in the journal Obesity found that exercising between 7 am and 9 am is linked to lower BMI, smaller waist sizes, and a reduced risk of obesity. 2. Does sleep affect your fitness and weight loss goals? Absolutely. Experts stress that sleep is crucial for both muscle recovery and weight management. 3. How much sleep is needed to support morning workouts? To support early exercise, you should aim for 7 to 8 hours of quality sleep each night. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
New York Post
07-07-2025
- Health
- New York Post
Morning workouts can boost weight loss if one key habit is followed, experts claim
Exercising first thing in the morning can be beneficial for mental and physical health. In terms of weight loss, previous research suggests that early morning may be the best time to exercise, according to the CDC's National Health and Nutrition Examination Survey. Advertisement The research, published in the journal Obesity, recorded the activity levels of 5,285 participants, taking into consideration the time of day they exercised. Those who consistently engaged in morning activity, between 7 a.m. and 9 a.m., were found to have a lower risk of obesity than those who were most active in the midday or evening. The morning exercisers also had a lower average BMI (body mass index) and waist size. Certified fitness trainer Alissa Mosca with Planet Fitness in New York agreed that morning workouts are a 'great way' to start the day. Advertisement 'When the day begins with a morning workout routine, the body releases multiple different chemicals, which aid in our overall functionality,' she told Fox News Digital. 'This includes chemicals like endorphins and dopamine, which are the chemicals that make us feel good and help us move forward with positive energy. Additionally, we wake up our muscles, stimulate the brain, and prepare to take on the day.' 4 Exercising first thing in the morning can be beneficial for mental and physical health. Jacob Lund – The sleep-exercise balance Sleep and wellness expert Todd Anderson, co-founder of Dream Performance & Recovery in Nashville, Tennessee, emphasized the importance of striking a healthy balance between exercise and rest. Advertisement The first couple of hours of exercise in a week are 'insanely impactful,' Anderson said — and it doesn't have to be a strenuous activity. 'Our bodies are meant to move,' he said. 'Getting two hours of movement or exercise in a week should be very high on the priority list.' 4 In terms of weight loss, previous research suggests that early morning may be the best time to exercise, according to the CDC's National Health and Nutrition Examination Survey. Antonioguillem – While it might seem that morning exercise is cutting into sleep time, Anderson pointed out that regular exercise could actually result in a higher quality of slumber. Advertisement 'The sleep you're getting will be more impactful,' he said. But for people who hit the gym daily and don't get sufficient shuteye, Anderson said he considers it a 'no-brainer' to opt for adequate sleep over an early-morning workout. 'When it comes down to body composition and weight loss or just fitness in general, you'll probably have a better outcome from that hour of sleep when you're already at a pretty decent level of activity,' he said. 'When you sleep, it allows you to respond effectively to the stress from the workouts.' Mosca agreed that proper rest and recovery require seven to eight hours of sleep, which allows the muscles to have the greatest amount of repair and growth. 'If someone is going to bed at 12 a.m. to 1 a.m. nightly and then trying to wake up for a 6 a.m. workout, the progress will stall and the effects of the hard work that is put in will take that much longer to come to light,' she told Fox News Digital. 'Getting on a regular sleep schedule, unwinding earlier, putting the electronics down, and focusing on calming the mind will allow someone to recover faster, have more energy in the morning, and release those happy brain chemicals that make us feel accomplished.' Advertisement The trainer stressed that morning workouts are not for everyone, and there are certain factors that can prevent success. For those considering a morning workout, Mosca recommends that they ask themselves the following questions. 'Did I get enough sleep the night before?' 4 While it might seem that morning exercise is cutting into sleep time, regular exercise could actually result in a higher quality of slumber, according to sleep and wellness expert Todd Anderson. Andrey Popov – Advertisement 'How was my nutritional intake?' 'Am I overly stressed?' 'Do I keep hitting snooze when the alarm goes off?' Every morning, the NY POSTcast offers a deep dive into the headlines with the Post's signature mix of politics, business, pop culture, true crime and everything in between. Subscribe here! Advertisement 'If we find that the answers to those questions [aren't] on the positive side, consider an afternoon mini-workout: 15 to 20 minutes after work or on break, to get the muscles moving and stimulated,' Mosca suggested as an alternative. 4 But for people who hit the gym daily and don't get sufficient shuteye, Anderson said he considers it a 'no-brainer' to opt for adequate sleep over an early-morning workout. New Africa – 'The body adjusts the more that it moves and the more it is in a consistent routine. Taking the right steps to change the routine is crucial, so we don't overload the body all at once.' Advertisement Mosca reiterated that sleep and recovery play a 'crucial role' in fitness journey success. 'If we shorten the timeframe for our bodies to recover, they will constantly be trying to play catch-up, but never reaching that finish line,' she said. 'We want to set clear goals and reasonable expectations.'
Fox News
07-07-2025
- Health
- Fox News
Morning workouts can boost weight loss if one key habit is followed, experts say
Exercising first thing in the morning can be beneficial for mental and physical health. In terms of weight loss, previous research suggests that early morning may be the best time to exercise, according to the CDC's National Health and Nutrition Examination Survey. The research, published in the journal Obesity, recorded the activity levels of 5,285 participants, taking into consideration the time of day they exercised. Those who consistently engaged in morning activity, between 7 a.m. and 9 a.m., were found to have a lower risk of obesity than those who were most active in the midday or evening. The morning exercisers also had a lower average BMI (body mass index) and waist size. Certified fitness trainer Alissa Mosca with Planet Fitness in New York agreed that morning workouts are a "great way" to start the day. "When the day begins with a morning workout routine, the body releases multiple different chemicals, which aid in our overall functionality," she told Fox News Digital. "This includes chemicals like endorphins and dopamine, which are the chemicals that make us feel good and help us move forward with positive energy. Additionally, we wake up our muscles, stimulate the brain and prepare to take on the day." Sleep and wellness expert Todd Anderson, co-founder of Dream Performance & Recovery in Nashville, Tennessee, emphasized the importance of striking a healthy balance between exercise and rest. 22The first couple hours of exercise in a week are "insanely impactful," Anderson said — and it doesn't have to be strenuous activity. "Our bodies are meant to move," he said. "Getting two hours of movement or exercise in a week should be very high on the priority list." While it might seem that morning exercise is cutting into sleep time, Anderson pointed out that regular exercise could actually result in a higher quality of slumber. "The sleep you're getting will be more impactful," he said. "Getting two hours of movement or exercise in a week should be very high on the priority list." But for people who hit the gym daily and don't get sufficient shuteye, Anderson said he considers it a "no-brainer" to opt for adequate sleep over an early-morning workout. "When it comes down to body composition and weight loss or just fitness in general, you'll probably have a better outcome from that hour of sleep when you're already at a pretty decent level of activity," he said. "When you sleep, it allows you to respond effectively to the stress from the workouts." Mosca agreed that proper rest and recovery requires seven to eight hours of sleep, which allows the muscles to have the greatest amount of repair and growth. "If someone is going to bed at 12 a.m. to 1 a.m. nightly and then trying to wake up for a 6 a.m. workout, the progress will stall and the effects of the hard work that is put in will take that much longer to come to light," she told Fox News Digital. "Getting on a regular sleep schedule, unwinding earlier, putting the electronics down and focusing on calming the mind will allow someone to recover faster, have more energy in the morning, and release those happy brain chemicals that make us feel accomplished." The trainer stressed that morning workouts are not for everyone, and there are certain factors that can prevent success. For those considering a morning workout, Mosca recommends that they ask themselves the following questions. "Did I get enough sleep the night before?" "How was my nutritional intake?" "Am I overly stressed?" "Do I keep hitting snooze when the alarm goes off?" "If we find that the answers to those questions [aren't] on the positive side, consider an afternoon mini-workout: 15 to 20 minutes after work or on break, to get the muscles moving and stimulated," Mosca suggested as an alternative. "The body adjusts the more that it moves and the more it is in a consistent routine. Taking the right steps to change the routine is crucial, so we don't overload the body all at once." For more Health articles, visit Mosca reiterated that sleep and recovery play a "crucial role" in fitness journey success. "If we shorten the timeframe for our bodies to recover, they will constantly be trying to play catch-up, but never reaching that finish line," she said. "We want to set clear goals and reasonable expectations."
New York Post
22-04-2025
- Health
- New York Post
Myths — and perks — of ‘working out for two,' according to a pregnant fitness trainer
Getting to the gym is tough enough — throw a baby bump into the mix, and it can feel nearly impossible. Studies show that many pregnant women fall short of recommended exercise guidelines, thanks in part to outdated myths that make working out while you're expecting seem risky. But Alissa Mosca, 33, isn't sweating the skeptics. The USA Weightlifting coach and Planet Fitness trainer is still powering through seven months into her first pregnancy. Advertisement 4 Mosca is seven months pregnant with her first child. Courtesy of Planet Fitness 'We all need to make the choices that make the most sense for us and that feel right, but the benefits of keeping up with a fitness and strength journey outweigh the risks,' she said. Mosca gave The Post an inside look at her prenatal fitness routine, shared the most common misconceptions she hears about exercising while pregnant, and explained why staying active might be the best gift a mom can give herself — and her baby. Working out with a baby on board Advertisement Like any seasoned athlete, Mosca eases into her workouts with a good stretch before diving into high-intensity interval training (HIIT) paired with strength moves like front or back squats. Then it's 15 to 25 minutes of conditioning, followed by accessory strength training with a rotating cast of heavy-hitters: Bulgarian split squats, Arnold presses, pull-ups and bench presses. 'You hear, 'You are now eating for two!' but I look at it differently. We are working out for two, staying healthy for two.' Alissa Mosca 'As far as weight goes, I stay in tune with my body and go off what feels good,' Mosca said. 'Where I would normally be able to max out pre-pregnancy, I strength train at around 60-70% of that currently.' Advertisement Mosca also carves out one day a week just for cardio, mixing in incline treadmill walks, Arc Trainer sessions and stair stepper climbs. 4 Mosca said giving up exercise while pregnant can take a toll on your body and your baby. Courtesy of Planet Fitness But don't worry if you're not slinging kettlebells or cranking out HIIT sets before breakfast. Advertisement The American College of Obstetricians and Gynecologists (ACOG) recommends that expectant moms with uncomplicated pregnancies aim for 150 minutes of moderate aerobic activity each week — whether that's walking, lifting light weights or spinning on a stationary bike. Working out for two A top misconception Mosca hears isn't about training. It's about food. 'Mostly you hear, 'You are now eating for two!' but I look at it differently,' she said. 'We are working out for two, staying healthy for two, making better choices for two.' 4 Pregnant women generally need to eat more calories each day, but those should come from nutritious foods. Prostock-studio – The healthier the heart and body stay, Mosca said, the better the blood flow to the baby and the easier it will be for new moms to bounce back after childbirth. 'We are connected through everything that I do,' she said. 'If I continue to support my baby throughout my journey by making healthier choices, it's going to benefit both of us.' And the science backs her up: According to ACOG, prenatal physical activity can lower the risk of gestational diabetes, preterm birth, preeclampsia and C-sections. It may also shorten recovery time after birth and help prevent postpartum blues. Pregnancy perks Advertisement While most expectant moms battle with aches and pains, Mosca's been mostly spared. 'I attribute that to continuing a fitness journey focused on strength and overall health,' she said. Staying active, she explained, helps with everything from back pain and constipation to bloating, swelling and poor sleep. 'I haven't really experienced the typical 'mom brain' that a lot of women speak to,' Mosca said, noting that exercising during pregnancy keeps blood flowing to the brain, improving cognitive function. Advertisement 4 Experts recommend continuing strength training if you were already doing it before pregnancy. Courtesy of Planet Fitness As for pregnancy cravings? Mosca said exercising has helped her keep them mostly in check — except for one thing: fruit. 'I can't get enough of it,' she said. Advertisement While staying active can help ease many common pregnancy woes, Mosca recommended that women consult their doctor before starting a new workout routine to stay safe. 'Every pregnancy body is different and what is easy for one may not be easy for someone else,' Mosca said. If you're ready to start exercising while pregnant, Mosca said 'less is more' and consistency is key — advice that works for anyone, pregnant or not. 'Twenty minutes a day of strength training is more beneficial than one-hour long session once a week,' she said. Advertisement At the end of the day, Mosca said her fitness journey is just as much about nurturing her body and baby during pregnancy as it is about setting them both up for success after delivery. 'By continuing what I am passionate about and comfortable doing, my baby will grow up seeing my husband and I lead that lifestyle and hopefully follow suit as well,' she said. 'It will be her normal instead of the uncommon, and I look forward to that.'
