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Posted: January 27, 2022 at 1:55 am
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.
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"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.
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Originally posted here:
Marie Osmond on Betty White, female friendships: 'As women, we're supposed to complete each other' - Yahoo News
Posted: January 27, 2022 at 1:55 am
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!
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How Calisthenics and Calculating My TDEE Helped Me Gain 20 Pounds of Muscle - menshealth.com
Posted: November 8, 2021 at 2:14 am
Seniors experience a host of physical changes that can affect their overall health and well-being. With age, metabolism begins to slow and the body doesn’t burn quite as many calories as it did in previous years. The digestive system may be unable to utilize the nutrients in many common foods. For many seniors, aches and pains may prevent intense physical activities. All of these factors combined contribute significantly to obesity in the 65-plus crowd.
While it may be more difficult, it’s still possible to lose weight despite advancing age. Later, we’ll highlight a few diet and exercise habits that can help seniors shed pounds. But first, Cool Kinetic Beautiful wants you to understand why maintaining a healthy weight is vital regardless of age.
Weight and disease
Obesity is one of the most dominant health crises around the world, with 13% of the adult population tipping the scales with a body mass index of 30 or higher. As Sciencedirect explains, this is problematic. Obesity is a known contributor to diseases such as diabetes, hypertension and pulmonary disease. Furthermore, and especially for seniors, a higher body mass may result in arthritis, a systemic inflammation of the joints that can significantly impede mobility.
Obese individuals have shorter lifespans and a degraded quality of life. In older persons, excessive weight is directly associated with urinary incontinence and visual impairments.
The role of diet and exercise
Diet and exercise are important throughout a person’s life. But these needs change as men and women enter their post-retirement years. Osteoporosis and waning muscle mass can make it more difficult to participate in activities, such as weightlifting and high intensity cardiovascular workouts. However, there remain a number of physical fitness options for seniors.
Swimming, walking and Pilates are among the most viable workouts for seniors. But if you’re not sure where to start, a Silver Sneakers program can be the hot ticket. Available to anyone who has Medicare Advantage or MediGap, this fitness program is typically found in most gyms and even some senior centers. You have access to fitness equipment in addition to a wealth of classes.
Older people who exercise regularly enjoy greater flexibility, better balance, preserved neurocognitive function, reduced lipids in the blood, better joint health and lower blood pressure. Seniors can look to some technology for some extra fitness motivation. For example, a pair of wireless earphones can help them complete a workout because music can be an excellent motivator. Seniors can also use a fitness tracker to evaluate their progress.
Exercise and everyday activities require fuel. And for humans, that means food. Unfortunately, we are a society of convenience and tend to gravitate toward fast and processed foods that require less preparation. As previously mentioned, age causes the metabolism to dwindle, making the body less able to properly digest certain types of food. For this reason, as well as to boost overall health, seniors should focus on eating a balanced diet that includes plenty of fruits, vegetables, and whole grains.
At home and on the go
Regardless of age or lifestyle, it is possible to create a healthy routine that includes a balanced diet and exercise without making sacrifices that impede a person’s standard of living. When out at restaurants, for instance, seniors should choose vegetable-based dishes or those that center on fish instead of red meat. Seniors no longer able to transport themselves back and forth to a gym or fitness center may opt for a simple home gym consisting of basic equipment such as yoga mats, resistance bands, dumbbells and other accessories.
A healthy weight looks different on people of different ages and body shapes. A good rule of thumb, however, is that seniors should strive for a body mass index of between 18.5 and 24.9, which is in the normal category. Most otherwise healthy adults will benefit from at least 150 minutes of mild to moderate exercise each week. Dietary needs vary according to age. Seniors should speak with their doctor to determine their unique needs and safest forms of exercise.
Posted: October 19, 2021 at 10:26 pm
Photo via Pexels
Self-care at home became an incredible lifestyle trend during the pandemic, and this trend towards DIY wellness isn’t going away any time soon. The pandemic revealed that we don’t need gyms, spas, or fitness centers to practice self-care. Still, many of us have dropped some of the healthy habits we picked up at the beginning of the pandemic. To get back on track, check out these tips and resources!
Stick to Your Routine
Sticking to a health and fitness routine isn’t easy. Instead of relying on your goals for motivation, try making small commitments, building your habits slowly, and creating a home fitness space where you can work out daily.
Optimize Your Eating Habits
It’s easy to indulge in unhealthy eating habits when you’re stuck at home all day. Here are some resources to help you get your diet back on track!
Prevent Strains and Injuries
Ergonomics is just as important in your bedroom and home gym as it is in your office. Incorporate good posture and movement practices into every aspect of your daily life!
At-home health and fitness is a popular topic. And for good reason! Working self-care into your daily home life is a fantastic way to support your mind and body, whether we’re in a pandemic or not.
Posted: October 5, 2021 at 8:34 pm
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:
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:
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.
