Category Archives: Life Affirming

Registered nutritionist Shona Wilkinson spoke to Express.co.uk about what menopausal women can do to prevent weight gain, as well as lose it. The secret, according to Shona, is to add more protein to your diet.

Shona said: Increased protein in menopausal diets can help women in many ways, from weight management and muscle mass improvement, to balanced hormones production.

Protein impacts these processes in various ways.

Protein-rich foods tend to feel more filling and they are broken down and digested more slowly than carbohydrates, staying in the stomach for longer, Shona explained.

She continued: When you eat a meal or snack containing protein and carbohydrates, the protein can also help to reduce the rate at which the carbohydrates are broken down and absorbed.

READ MORE:Houseplants: Cacti expert on most common mistake which kills plant

She said: Each amino acid is then used for specific roles, like the building blocks of hormones.

For example, the amino acid tyrosine is needed for your thyroid gland to make the hormone thyroxine, which keeps your metabolism up and makes sure youre burning the right amount of energy.

Tyrosine and phenylalanine are also needed to make adrenaline, the hormone that kicks in when the body requires a burst of energy.

Whats more, tryptophan is used to make serotonin, the happy hormone that can stop you from craving comfort foods.

Shona recommended eating legumes, saying: Beans, lentils, chickpeas and soy are important foods due to their plant protein and amino acid content, having three times the protein content of rice.

She continued: Legumes provide two macronutrients in one food they contain both carbohydrates and a varying amount of protein.

They can be implemented in all diets but especially ideal for those who are vegetarian or vegan and need to source proteins from plant-based foods.

Nuts are also a great choice for vegans and meat eaters alike.

Nuts are high in protein which is great for building muscle mass, and nut butters are a nice way to consume nuts. They can be mixed with mashed banana to provide a carbohydrate boost as well.

Other foods include pumpkin seeds, boiled eggs, and even protein shakes can be helpful, according to Shona.

The nutritionist added: It is very difficult to say when you will feel the effects of added proteins in your diet it is very subjective and dependent on your starting protein levels.

It is always beneficial to allow 12 weeks to see the effects of changes in your diet or supplementation.

You could, however, start to notice slight differences within a few weeks.

Some people start to feel more energised in a few days.

Link:
Expert on why women over 50 should increase one food type to lose weight - 'stops craving' - Express

If heart-pounding running or high-octane aerobics sessions just arent your thing, there are other ways you can lose body fat without cardio.

But even though you dont necessarily need cardio for fat loss, its one of the best and fastest ways to burn calories.

Here are some tips for bare minimum cardio seekers and what noncardio workouts you can do instead to help you lose body fat.

Cardio is short for cardiovascular activity. Sometimes its also referred to as aerobic exercise. Cardio helps bump up your blood pumping and breathing rates, resulting in a great workout for your heart and large muscle groups (think torso and legs).

This type of exercise is good for fat loss because it helps you burn more calories, plain and simple. The exact number of calories you need to burn to lose a pound of fat depends on your metabolism, but generally, you need to burn about 3,500 calories to lose 1 pound of fat in a week.

Cardios cool for burning calories, but its not the *best* option for fat loss. Thats because while cardio burns calories while you move, strength training can actually help your body keep burning more calories through the day and night (more on that later).

Remember, fat loss happens when theres a calorie deficit. But theres more than one way to dial down your intake or turn up your calorie burn.

Other ways you can lose fat and skip the dreaded cardio:

Short answer: Yes, you can lose fat by lifting weights.

Weight training offers the one-two punch of burning calories while lifting *and* revving up your overall metabolism. According to a 2008 study (whoa, Twilight era ), lifting weights locks in lean muscle, which torches more calories throughout the day than, say, your jiggly bits.

Hitting up the weight rack can be a great way to lose fat, but it can also lead to a higher number on the scale. Dont freak out. Youre not gettin bulky with this weight gain. Lean muscle is actually heavier than visceral fat, and its a healthy swap. Remember: those numbers on the scale never give you the full health picture anyway.

If your goal is to lose fat, its true that cardio will help you rev up your calorie-burning rate (aka your metabolism). But cardio doesnt have to mean lacing up your running shoes and hitting the pavement. Here are your options.

Youll need to work your major muscle groups to burn the most calories in the shortest amount of time. All your standard cardio will do this. Just get your body moving.

Need an idea of calorie burn from different cardio workouts? The CDC offers these estimates for how many calories a 154-pound person could burn in 30 minutes:

High intensity interval training (HIIT) requires short bursts of intense activity followed by brief rests. Research has linked HIIT to reduced belly fat and a fired-up metabolism (thanks, afterburn!).

HIIT is more about the intervals than a specific exercise. You can build a HIIT workout from any of these cardio classics:

Research suggests that home-based cardio machines like NordicTrack systems can be just as effective as heading to the gym. Exactly *which* cardio machine will whittle your waistline depends on the same factors as body-weight exercises.

Opt for machines that:

Rowing machines, ellipticals, treadmills, and bikes are all contenders.

Research on fasted cardio is still inconclusive, but some studies suggest that exercising on an empty stomach *might* help your body readily burn stored fat.

A 2018 research review suggested the cardio on an empty stomach led to a post-workout metabolic boost. And a 2016 review found that fasted cardio unleashed a higher fat burn than cardio after eating.

Still, fasted cardio isnt healthy or best for everyone. Start slow and stay hydrated if you give it a try.

This is a tricky question. Cardio burns more calories while you work out. Weight training changes your body composition so that you burn more calories all day.

One 2012 study of 119 adults tried to answer this very question. Participants with overweight or obese bodies were divided into 3 groups: cardio, strength training, or a combo of both. Researchers found that cardio kicked weight trainings butt when it came to fat loss. But those who did both experienced the same results as those whod done just cardio.

Bottom line: Cardio is a faster short-term fat loss solution, but combining cardio with strength training will help you lose body fat while boosting your metabolism for the long term.

Research shows that combining cardio and strength training can improve your odds of long-term weight loss. Here are a few tips to optimize this killer combo:

Read more here:
Is Cardio Really Necessary for Fat Loss? Here's the Deal - Greatist

Protein is undoubtedly one of the most important macronutrients to prioritize in any healthy diet for weight loss or maintenance. Not only does it fuel your muscles and allow for an increase in strength in combination with exercise, but it can also help to improve your metabolism, making it even easier to lose weight and burn fat throughout your day. However, sometimes it can be difficult to get enough protein within your day, so it can be useful to have some tricks to turn to which will easily increase the protein content of your meals and put you on the path to healthy and sustainable weight loss. Looking to improve your diet in the new year? These tips are the perfect place to start.

Win $1,900 worth of luxury handbags!

Shutterstock

Smoothies and protein shakes are one easy way to get a quick boost of this macronutrient, but adding Greek yogurt or cottage cheese into the mix can make all the difference in terms of consistency and nutritional value. Both cottage cheese and plain greek yogurt are high in protein and very versatile for smoothies. They both contain calcium which is important for women to build strong bones and prevent osteoporosis, explains Amy Adams, RDN, LDN.

For a more comprehensive breakdown, Greek yogurt actually offers around 25 grams of protein per cup, instantly enhancing your smoothie while creating a creamy, smooth texture. Vegans can use soy yogurt instead it still packs about 7 grams of protein in each serving, notes Amy Richter, MS, RDN, LDN.

Eggs are an excellent, natural source of protein, but its really the egg white that packs a punch. When cooking eggs, add extra egg whites for extra high quality protein without the added fat and cholesterol from the egg yolks. You can do this by using an egg and removing the yolk or by using liquid egg whites, suggests Claudia Hleap, MS, RD, LDN.

Not only are eggs a great source of proteintheyre also packed with a number of vitamins and minerals which have proven to be extremely beneficial to your overall health. Though there has been some concern about the cholesterol content of eggs throughout the past few decades, current research shows that eating one egg per day along with a balanced diet is completely safe and healthy, explains Adams. Eggs are high in protein as well as Vitamin A, Lutein & Zeaxanthin (all of which protect our eyes).

Shutterstock

If you follow a plant-based diet, beans and legumes are going to be some of the best ingredients to add into your cooking to bulk up your meal and enhance the protein content. Not only are beans healthy for a happy gut microbiome, they are an excellent source of fiber and work well in salads, stir fries, and brown rice dishes, says Adams.

Lentils and beans generally offer around 8 grams of protein per half cup, explains Richter, so adding them into a soup or taco salad can naturally help improve the satiety factor of your meal while increasing your protein intake for the day. There are plenty of fun ways to include them in your diet try spreading hummus on sandwiches, adding black beans to brownies, or swapping regular pasta for lentil pasta, she adds.

While all meat contains some degree of protein, lean meats are generally better for your overall health and should be prioritized within your cooking for an elevated diet. Focus more on heart healthy fish, like salmon, which contains Omega-3 fatty acids, and less on red meat and processed meat like bacon and cold cuts which are high in sodium and saturated fat, suggests Adams. If you love salads, try adding a source of lean protein like chicken or turkey to help bulk up your meal, or add an extra serving to your lunch or dinner to keep you full for longer and fuel your muscles for a faster metabolism and easy weight loss.

Carbs are another vital macronutrient, and even simply opting for a whole grain iteration can help to sneak more protein into your diet. Whole grains like quinoa, farro, teff, wild rice, and oats are good sources of protein, notes Richter. Just one slice of 100% whole grain bread can have as much as five grams of protein, while some white bread has just one or two grams. Bulking up your egg breakfast with a slice or two of whole grain toast, or starting off your morning with a big bowl of oatmeal are easy ways to improve your diet and your chances of losing weight with very little effort.

Original post:
5 Sneaky Ways To Naturally Get More Protein In Your Diet For Healthy Weight Loss - SheFinds

Like most social media apps, the fitness side of TikTok is full of content workout regimes, food videos, and body positive influencers float around For You Pages sharing an overwhelming amount of information about personal health and body image. While some FYPs are awash in hundreds of gym bros, visually-appealing fruit bowls, and "What I eat in a day" videos, others are filled with less popular, but still important, conversations about what health means for people with diverse bodies and life experiences.

Many of these conversations are helmed by fitness and health professionals who promote what they call an inclusive fitness culture fat-positive, intersectional programs that don't focus on weight loss or goal-setting in the traditional sense and in doing so, subvert the often unapproachable, even unsafe, fitness spaces found both online and in-person.

Inclusive fitness culture acknowledges a variety of experiences and identities: people with disabilities, fat bodies, neurodivergent people who need accommodations in exercise programs, transgender and gender nonconforming people, and people of color. Just like the medical industry, health spaces contain a multitude of biases and institutional barriers that prevent the fitness world from being a safe space for all. In addition to male-dominated gyms that can put women in danger, queer and fat communities battle constant microaggressions in fitness spaces, and people of color navigate a world where their physical appearance is discriminated against. Intersectional fitness seeks to address the misogyny, racism, and fatphobia we've come to accept in the fitness world.

So, in come a new generation of "fitfluencers" using TikTok to share another perspective on health and fitness. Videos using the #bodyinclusive hashtag have racked up more than 3 million views, while the broader #dietculture and #nondiet tags appear throughout the fitness content and have gathered hundreds of millions of viewers. It's important to note, though, that not all of these videos actually share inclusive fitness content, so keep a discerning eye while scrolling.

AK MacKellar is a certified trainer and personal fitness coach, and the founder of Free to Move, an online, queer-inclusive movement program (a phrase that centers positive, enjoyable movement rather than intense exercise). It offers workout courses and other wellness resources catered to building positive, queer fitness communities. "I talk broken record style in my classes about appreciating your body, what it does for you every day, and holding space for your body. Using fitness and using movement as a way to change how you feel, and change what you feel in your body and in your mind," MacKellar said.

MacKellar also runs a successful fitness TikTok account. Here, their workout videos de-emphasize appearance and diet in favor of intuitive movement, and share resources for people with disabilities or chronic illnesses, primarily for a queer audience. "I think there's this long-held belief and ingrained idea in all of our brains that fitness equals weight loss, and that's the goal. That's the only goal and there's no other reason to do it. That's such a shame," MacKellar said.

Chelsea Kronengold, associate director of communications for the National Eating Disorders Association, agrees that this traditional fitness thinking can have a dangerous effect on the mental health of many marginalized groups. "Fitness influencers, the diet industry, exercise companies, gyms, etc., often promote dangerous messages to their followers or their consumers that can instill a disordered relationship with food, body image, and exercise issues," she explained.Kronengold pointed out that a lot of fitness language (like "earn those calories") assigns a moral worth to eating and exercise, which can negatively impact people who struggle with eating disorders and body acceptance.

MacKellar is a former athlete who wasn't originally working in the fitness space. In 2019, they had a bike accident that resulted in a traumatic brain injury and limited their ability to participate in the traditional fitness routines they used before. Instead, they started a career as a fitness coach, taking courses and training that emphasized alternative, holistic health programs ones that accounted for their experiences as both a nonbinary and neurodivergent person. These are now core elements of the fitness programs they offer on TikTok and through Free to Move, in a fat-positive, queer-accepting, non-diet space.

In practice, that means MacKellar focuses on representation, seeing people of your own identity and experiences leading a class or exercising near you. It also means divorcing the idea of fitness from the gender binary: Gym environments are inherently gendered (think men's and women's locker rooms, "women-friendly" machines, or even fitness classes divided along the gender binary) as are many diet apps, athletic wear, and other curated online fitness content. MacKellar, on the other hand, makes their workouts universal. They avoid gendered language in their coaching and utilize queer music, icons, and other cultural references.

The program also avoids conversations about "normal" or "ideal" bodies, and emphasizes frequent personal check-ins as you exercise. You should never feel pushed or coerced into pain while exercising, they explain. "The biggest thing that I want folks to take away is that they're listening to their body and doing whatever they need to feel safe, to feel comfortable, and to feel good in this workout," they said.

On TikTok, some of MacKellar's most popular videos are found in their "True Beginner" series, designed to share approachable workouts that are actually for beginners no strenuous or complex exercises that could create barriers for people with disabilities, those who have never worked out before, or neurodivergent people who might not be able to focus through a 30 minute workout, they explained. Some of these include fully seated workouts that can be done in any environment, or exercises that don't put strain on specific body parts, like knees or wrists. The workouts are designed to adapt to the needs of the person, and free of the expectation that you need to "level up" your workout or "work up" to an end goal, whether that's a specific number of reps, speed, or weight. This kind of thinking is not only shame and guilt-inducing, it can lead to injury or harmful eating and exercise behaviors, MacKellar and Kronengold agree.

While MacKellar shares inclusive fitness tips to their 131,000 TikTok followers, Malarie Burgess went viral for fitness videos that reject diet culture and embrace intersectionality. Her page, @thejockscientist, aims to take back exercise from the toxic diet and wellness space, and instead promotes new understandings of how food and exercise fit into your day-to-day life.

Burgess, who uses they/she pronouns and wishes to use both in this article, has worked in the fitness industry for 10 years. Now they're an exercise physiologist, with both a degree in exercise science and a training certification from the American College of Sports Medicine, and works full time as an exercise specialist for a local government office on aging. They say this experience helped inform her perspective on intersectional fitness.

"I specifically work with older adults and adults with disabilities. And that really opened my worldview up in fitness, because [they] don't really take the approach to exercise that many folks and young adults do," they said. "It's about being able to maintain your independence and maintain your function and make sure your body is working to the best of its ability. And using exercise to help with that kind of longevity."

Burgess' TikTok reflects those ideas, focusing on reassurance that all forms of movement, health, and appearance are valid. "I want people to not be scared of fitness, if they can approach it. Because we've been taught for so long that it's a punishment for what we eat, or how we look, or that we need to be doing it for a really specific reason," she said.

Other videos on Burgess' page breakdown how diet culture was fed to people throughout the 2000's, how to combat fatphobia, and how to create inclusive exercises for people with chronic illness or disabilities. She also shares workout and health tips that acknowledge the emotional impact of the media's fitness obsession. She wants her account to validate diverse experiences. "My particular little space will always be a safe space for individuals of all types. If you're disabled, you're a person of color, if you're queer, those spaces exist," Burgess said.

Burgess points out a few red and green flags for finding fitness programs that might be more inclusive. Try to avoid professionals or classes that use phrases like "get in shape" or other appearance-focused terms that imply there's a single, ideal body image. Professionals who use diet or BMI (Body Mass Index) measurements, before and after photos, or body part measurements to gauge progress are also no-goes for Burgess. And consider what kind of photos they're sharing on their fitness pages. Do they work with diverse clients?

"You can inquire about it if you are interviewing somebody. Someone that's worked with a lot of diverse populations, I've found in my experience, tends to be more adaptable, and they're going to be better at individualizing your program," Burgess explained.

Kronengold also flags the terms "regime" and "program" as signs of potentially unhealthy fitness behavior and noninclusive spaces, because this often implies strict goal setting and weight loss, rather than fitness for "pleasure," she said. Instead, she suggests people find certified professionals that use terms like "joyful movement" or "intuitive movement" in their marketing, much like Burgess and MacKellar use.

It's important to keep in mind, Kronenberg says, that fitness influencers and professionals are ultimately selling you something, trying to earn money or followers to build their own careers. And the thing that often sells best is claiming they can fix your insecurities. On the other side of the spectrum, Burgess and MacKellar say they turn away people who aren't looking to have conversations about non-diet focused, intersectional fitness, and only seek weight loss.

For all the professionals dipping their followers' toes into the inclusive fitness world, there are others who still perpetuate a harmful diet culture, stigmatize certain bodies, and threaten to expose many to harmful weight loss behaviors. Deconstructing the diet culture monster and internalized fatphobia is a long battle. "I will take that beating so that this can continue to be a space where people can unpack their relationship with their body, with food, with exercise, because I think there's been a lot of damage done to a lot of individuals, and I want to help undo that damage," Burgess said.

There's hope that people in need will stumble across their accounts and find a space that is comforting and accessible, filled with reassurances and an emphasis on the personal, individual nature of fitness and health. No shame involved.

"It is sort of like a David and Goliath situation," MacKellar said. "There's all these small trainers and people scattered all over the world Using their tiny platforms and voices to try to make a difference. Trying to fight that real big beast."

If you feel like youd like to talk to someone about your eating behavior, call the National Eating Disorder Associations helpline at 800-931-2237. You can also text NEDA to 741-741 to be connected with a trained volunteer at the Crisis Text Line or visit the nonprofits website for more information.

Read more:
Inclusive fitness is the alternative to toxic diet and weight-loss culture - Mashable

A former "Jeopardy!" winner has lost 200 pounds after his business was shut down because of the coronavirus pandemic.

Joshua Swiger, 43, from Hawaii, appeared on "Jeopardy!" in January 2020 and won $16,400 after his first appearance.

He told Fox News Digital that he was basically "morbidly obese" for 20 years before he finally decided to lose the weight. During that time, Swiger said he tried to lose weight a few times, but always "got frustrated with it and gave up."

COUPLE WHO LOST A COMBINED 146 POUNDS GOES VIRAL ON TIKTOK: LIFE-CHANGING

After several failed attempts, Swiger said he thought bariatric surgery was going to be his only option for losing weight. So in July 2020, he met with a doctor to talk about the procedure. At the time, he weighed over 400 pounds.

Because doctors encourage patients to lose some weight on their own before undergoing bariatric surgery, Swiger went back to losing weight this time, more successfully.

He said during the process of trying to lose weight for the procedure, he learned about nutrition and physiology.

WOMAN LOSES 130 POUNDS BY HABIT STACKING: FOCUS ON PROGRESS, NOT PERFECTION

"I was able to stick with it long enough to see consistent results," he added. "Instead of losing 20 or 30 pounds and then giving up when things got difficult, I learned to just hang in there and keep going and eventually, start losing the weight again."

Joshua Swiger has lost 200 pounds during the coronavirus pandemic. (Courtesy of Joshua Swiger)

When he started his weight loss journey in July 2020, Swiger weighed over 400 pounds. (Courtesy of Joshua Swiger)

"When I gave up on doing it my way, thats when I learned how to do it the right way," he said.

WOMAN LOSES 150 POUNDS AFTER REGAINING 188 POUNDS SHE LOST 10 YEARS AGO

Swiger told Fox that he did a low-carb diet, because "thats the easiest place to cut calories out."

"Because you need some fats and you absolutely need protein, but you can get by without carbs," Swiger said. "I dont necessarily say everybody should do low-carb, but thats what worked for me."

Swiger said he never ended up doing the bariatric surgery. Instead, he lost 200 pounds on his own over the last year and a half. Currently, he weighs between 200 and 210 pounds, he told Fox.

CLICK HERE TO GET THE FOX NEWS APP

Another thing that helped Swiger with his weight loss was the closure of his private tour company in Hawaii.

He told Fox that though he loved his tour business, it was also "incredibly stressful" because he ran it on his own. In response to the stress, Swiger said he turned to food for comfort.

That changed when the pandemic hit.

Swiger said he achieved his weight loss after learning about nutrition and following a low-carb diet. He also said that closing his tour company helped him stay focused on his weight loss. (Courtesy of Joshua Swiger)

Now, Swiger weighs somewhere between 200 and 210 pounds and is currently a personal trainer to help other people achieve their health goals. (Courtesy of Joshua Swiger)

"When the whole business crashed, my faith tells me that God provides, so I wasn't worried that we would be homeless or something like that," Swiger said. "So I actually felt a lot better when I lost my business because the stress of not knowing where the income was coming from was actually a lot less than the stress of trying to keep up with the business."

CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER

Not having the stress of his business allowed him to focus on losing weight, he said.

Now, Swiger is a personal trainer, using the same communication skills and his love of people that he used when he was a tour guide.

"Theres somebody out there who weighs more than I did whos going to be an even bigger success than me and I cant wait to help that person," Swiger said.

FOLLOW US ON FACEBOOK FOR MORE FOX LIFESTYLE NEWS

Swiger said he's currently working on new goals.

In March, hes running his second 10K run followed by a half-marathon in April, a sprint triathlon in May and in August hes doing a 10K Spartan Race.

By December, he plans to run a full marathon.

"I like doing things for the challenge for myself, but my motivation right now is to not just be the guy who lost 200 pounds, but the guy who lost 200 pounds and ran the marathon."

"These things all seem impossible, but impossible is so relative," he added.

To find out more about Swigers weight loss journey heres his Instagram page: @eyeoftheswiger

See original here:
Former 'Jeopardy!' winner sheds 200 pounds: 'I was able to stick with it' - Fox News

The Unwind is Yahoo Lifes well-being series in which experts, influencers and celebrities share their approaches to wellness and mental health, from self-care rituals to setting healthy boundaries to the mantras that keep them afloat.

After working in the entertainment industry for six decades, Marie Osmond knows a thing or two not only about performing with legends, but also about being one. But recently, it's the passing of iconic actress and her Maybe This Time co-star Betty White that has the 62-year-old singer, actress and author thinking about her own place in the world.

Osmond tells Yahoo Life that White, who passed away in December 2021 weeks before her 100th birthday, "was like a second mom" to her. During one of their last conversations, Osmond says she and White spoke about getting nervous before a performance and how to use those feelings for good.

"She always had those nerves behind her," Osmond says. "And both of us said that when people lose that, then [they] lose [their] passion, right? You have to want you have to have that energy behind you to make you go out and do a good job. She always had that, and we both had said when you lose that you should retire and try something new."

Osmond, who spoke with Yahoo Life as part of her work as a Nutrisystem ambassador, says her key to not losing her passion for performing comes from finding a good work-life balance.

"I've been very blessed to see my work as work and my life as life," she says. "I think that's where in show business a lot of people get lost. Maybe their self-worth is invested only in their work. But I love life and I don't have to be on stage to be happy. I can always be happy."

Osmond hasn't always felt happy, though. The former talk show host wrote openly about her struggle with postpartum depression in Behind the Smile: My Journey Out of Postpartum Depression and says that when her then 18-year-old son, Michael Blosil, died by suicide in 2010, she found fulfillment in serving others. She's learned to share her stories with the world and has heard first-hand how her candor has helped others.

Story continues

"I felt sharing might help people," she says. "And you know, it was really touching to me when I did my book signings: I would close down Barnes and Noble I would stay there for hours because I really wanted to help people sincerely."

During an emotional encounter with two of her readers, Osmond received confirmation that she was right.

"They had me sign a book and she said, 'Can I hug you?' And I said, 'Of course you can hug me,'" Osmond recalls. "She said, 'I wish you would've written this a year ago because maybe be our daughter would still be alive. She took her life because she had terrible severe postpartum depression and nobody knew anything about it then."

"When we can [speak] of those kinds of things and maybe just help one person, it's worth it," she adds. "So that's why I have shared things in my life whether it's the loss of my son or whatever because I feel if it can help one person, then that's what we're supposed to do. As women we're supposed to complete each other, not compete with each other."

As women we're supposed to complete each other, not compete with each other."Marie Osmond

When it comes to her own mental health journey, Osmond says she's learned the importance of practicing mindfulness, setting boundaries and knowing when to take a moment for herself. She's also not afraid to let go of toxic relationships.

"As you become and evolve every decade so does the group around you, and you go, 'You know, you are kind of a blood-sucker, you need to go away' or, 'You know, you bring me energy, I want you around more,'" she explains. "I'm never afraid to close the door. And I believe that God whatever you want to call it, to me it's God will help you walk and find a better path."

Still, one of Osmond's most cherished relationships is the one she has with herself. The mom of eight (three biological, five adopted) says she's found peace with her body image through the years after growing up in what she calls "the worst era possible" for women's self esteem.

Osmond credits Nutrisystem for helping her get "healthy, not skinny." (Photo: Nutrisystem)

"I call it the 'Twiggy era' where if you weren't under a hundred pounds, you wouldn't have a job," she says. "That's literally the era I grew up in. So you grow up with head trips and because of that I have dieted my entire life or I did."

Now, Osmond serves as a Nutrisystem ambassador and credits the meal plan with helping her become "healthy, not skinny."

"I do healthy because long-term health is what you wanna have, especially at my age and older," Osmond shares. "And that doesn't come from just being OK with whatever it comes by making sure that you're heart healthy, body healthy and mind healthy."

Osmond's healthy mind comes from embracing the joy in her life.

"Joy is a choice," she says. "You choose it. We've all been through horrible things in our lives I know I have but you can have it make you better. Better is joy. Better is a choice. Better is saying, 'What can I take from this experience that I've been through that took my breath away and how can I help other people that may be going through it know that they're gonna be OK?'"

Osmond continues, "You've gotta surround yourself with joy. Get rid of the negativity, because the negativity is a spiral."

Video produced by Olivia Schneider.

Want lifestyle and wellness news delivered to your inbox? Sign up here for Yahoo Lifes newsletter.

Originally posted here:
Marie Osmond on Betty White, female friendships: 'As women, we're supposed to complete each other' - Yahoo News

Max Verzilli is 27 years old and lives in Boulder, Colorado as a maintenance foreman for a landscaping firm. After getting injured, he found himself looking and feeling weak. Here, in his own words, is how he pushed himself to get in the best shape of his life.

After suffering a back injury in early 2019, I took some time off from working out. In November of 2020 I looked in the mirror and thought I looked weak and fragile. That was the moment I decided I was done being weak and that I deserved the body I wanted.

The first change was to get back into a program that I liked and knew I could be consistent with. I mainly train calisthenics and am a big fan of the r/BodyWeightFitness community on Reddit and started with something very similar to their Recommended Routine but catered towards my goal of listening to my body.

For working out, I started with a three-day full body split. My upper body days included pull-ups, rows, push-ups, and dips, all on gym rings. Coming off of a knee injury as well, I took a slow approach with lower body and really focused on the basics and perfecting form while progressing slowly to allow my knee time to catch up.

Aside from bodyweight workouts, I was already a very active individual with cycling, snowboarding, and splitboarding, so I really needed to make sure I was eating enough too.

The only way my diet really evolved was an increase in volume. The biggest thing holding someone back trying to build muscle is diet. You can put in all the hard work you want but if you are not eating for proper recovery then you are going to get stagnant.

I calculated my total daily energy expenditure (TDEE), added about 500 calories and just got to work eating. I dont follow any specific diet, I just eat what works best for my body. Lots of eggs, bacon, cottage cheese, yogurt, chicken, steak, fruits, vegetables, peanut butter, and some occasional junk food like Pop-Tarts and ice cream sandwiches on days where I was lagging on my calories.

I spent a lot of time learning the basic of programming and progressive overload to understand the best way to go about building muscle. Most people just show up. do a bunch of exercises that dont really go together, hop on the treadmill, get sweaty, and think they had a good workout. After a month of this and seeing no results they give up. Unfortunately this is a product of the fitness industry and social influences trying to get your views.

I would weigh myself first thing in the morning with minimal clothing and take my weekly average as my weight for the week. I was shooting to gain around 1 pound of weight every week. I saw my entire bodyfrom my traps, lats, biceps, pecs, triceps, quads, hamstrings, gluteschange before my eyes. Although I would say my quads have not grown as much as I would have liked. Theyre big muscles and you really have to work them which can be hard at home with minimal equipment.

Over the course of this past year following my diet and exercise regimen, I went from 130 to around 150. I feel a lot bulkier in the way I walk, the way I hold myself up, and my clothing fits a little more snug. It feels great! I am in the best shape of my life. I am confident and I am happy with the way I look. Everyone deserves their obtainable dream body.

Now I do a six-day push-pull-leg split that I am absolutely loving. Upper body days focus on compound movements with added weight for the focus of the work out then other movements with lower weight focused on form, time under tension, and really fatiguing those muscles. My lower body work is mainly done with kettlebells.

My advice to others is to find a program that looks best for your goals. Use progressive overload. Be consistent. And follow the Calories In, Calories Out (CICO) method for whatever weight goals you have.

Having goals was the biggest motivator for me. Having something I could measure and see. Progress pictures also helped me a lot. You usually dont start to see progress for a month or two and that progress may be very slow at first. But when you go back to photos from six months ago and see how far youve come, it makes you want to push even harder.

The most difficult part for me was my diet, however. I love to push myself and calisthenics is fun so I have no issue working out most days. I rarely take a day off unless I really need it. But on days where I am bulking and eating 3,200 calories and work is busy, it can be hard to get those calories in. You have to eat big to get big.

My body and I have a much healthier relationship and I have very good mind muscle connection now. I love looking at myself and smiling. My confidence is through the roof and I notice people looking at me differently when I am out in public. When clothing fits you better, your confidence skyrockets, and as a result you will walk with your head held a little higher. People notice these things.

This lifestyle has become very important to my wellbeing and I dont ever see myself not moving. I took a few easy weeks over the holidays to deload after a crazy year and busy season at work. Now it's back to the grind. This upcoming year will have a strong focus on skill movements like the handstand and front lever.

For those embarking on a fitness journey, set realistic goals for yourself. Take a lot of pictures, even if you feel silly. having older pictures to compare really shows the hard work you have been putting in. Remember it is not a race or a competition. Use movement as a celebration for what you can do and not a punishment for what you ate!

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

See the original post here:
How Calisthenics and Calculating My TDEE Helped Me Gain 20 Pounds of Muscle - menshealth.com

Image Source: Unsplash

Confidence is not a skill that is learned, rather it is a state of mind based on your everyday actions. Good work-life balance, a healthy diet, and regular exercise are excellent ways to develop confidence. But, there will be days when self-doubt takes over, making it tough to tackle challenges whether at work or in your personal life. If this state of mind persists for a long period, it can affect your wellbeing and prevent you from achieving your goals. 

In this article, we go over four effective ways you can overcome self-doubt and build confidence.

1. Set Achievable Goals

Have you ever set a lofty goal of writing a book, developing a physique, or learning an instrument? But abandon it feeling you will never be able to achieve it. This is a common situation that stems from self-doubt.

Instead of focusing on the result, set small achievable milestones for yourself. These can include – writing 1000 words, exercising, or playing the instrument for 30 minutes daily. Doing this consistently for a few days will help you build confidence. Why? Because instead of creating a negative conclusion in your mind, you are committing yourself to practicing a hobby you like. This also leads to a feeling of gratification and reduces stress.

2. Learn to Meditate

Often the root cause of low confidence is a whirl of negative thoughts reinforcing the idea that you’re not good enough. An effective way to counter and overcome these thoughts is to meditate.

The simplest way to meditate is to sit in a quiet place and focus on your breathing. As you breathe your mind will race with thoughts, such as “I’m not capable,” “I’m not good enough,” etc.

Usually, you would stop here and let these thoughts take over, however, while meditating keep your focus on your breathing. In time you will feel a sense of calm, and the ability to control your thoughts. 

Additionally, you can try practicing visualization. According to Better Help, visualization involves thinking about the best possible outcome, such as you acing that presentation, winning a competition, or giving an amazing speech to a large audience. The goal is to condition yourself to think positively and gain the ability to tackle all obstacles. 

3. Prioritize Work-Life Balance

According to a study, 85% of workers have reported their well-being declining over the last year and experiencing burnout. Additionally, the likelihood of burnout is found to be higher in managers.

Burnout can lead to a reduction in productivity and bad decision-making. Moreover, strained relationships with subordinates can further increase your self-doubt by making you question your abilities as a manager. 

For managers, balancing workload with leisure is important to work to the best of their abilities. Here are some ways to do it:

• Set a schedule with a combination of in-office and remote days
• Zenbusiness suggests utilizing your leaves for vacations when needed; these can be a quick 1 to 3 day trip out of town
• Organize bi-weekly calls with team members to discuss topics beyond work, this helps in team building and serves as a good distraction from having work-related conversations

4. Focus on Being Healthy

Your confidence stems from how you feel about yourself, mentally and physically. Here are some ways to develop high levels of self-confidence:

• Eat Right: Focus on eating a balanced diet and cutting out processed foods. This will make you feel healthier, energetic and improve your self-esteem. 
• Stay Fit: The link between exercise and self-confidence is well documented. Dedicate at least 30 minutes a day towards exercise as it leads to the release of serotonin and dopamine, uplifting mood, and boosting self-esteem.
• Sleep Well: Getting insufficient sleep increases stress on your body and mind in addition to reducing the ability to think critically. Strive to get between 6-8 hours of sleep each day, allowing yourself to get plenty of rest and feel active in the morning. 

By following these activities, you will notice a significant change in your confidence levels, allowing you to have the courage and energy to achieve your goals.

This resource guide is just one example of the great content you can find on the Cool Kinetic Beautiful Weight Loss and Diet Library website.