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Bulls Expected to Start Testing Today for In-Market Bubble and Group Workouts – bleachernation.com

Posted: September 14, 2020 at 7:56 pm

By this time next week, the Chicago Bulls will play basketball. Sure, itll be behind closed doors and have zero impact on any kind of win-loss column, but the gang will be together again!

To help the eight teams left out of the Orlando, the NBA greenlit a plan for in-market bubbles back in August. While players have been able to workout on an individual basis at the Advocate Center over the last couple of months, the Bulls havent seen any contact practices or group drills since March. And considering sitting five months without normal basketball activities isnt the healthiest for any team especially one that relies on so much young talent I think we can safely say the Bulls need this.

Today is reportedly the first official phase of the in-market bubble, which pretty much just means the start of daily testing. Not until September 21st can the players all begin to practice together and work with coaches. Once fully permitted, according to NBC Sports Chicago, the Bulls will stay in a downtown hotel and travel via bus to and from the Advocate Center to create the bubble environment.

As I think we all expect, the workouts are voluntary. The NBPA would not sign off on mandatory workouts, but for what its worth Johnson is reporting that the Bulls will have strong attendance. After an offseason that saw massive organizational change and the firing of head coach Jim Boylen, I doubt many find this news shocking. I have to imagine players are not only excited to get back in the gym after such a long hiatus, but also eager to get a taste for the new culture.

Also, if last season was any indication, we have reason to believe the entire roster should be in Chicago over the next couple of weeks. Practically everyone other than Tomas Satoransky who was playing for the Czech Republic national team at the time showed up for voluntary workouts last summer. If Boylen happened to be in the gym again this year, Id say we wouldnt have superb turnout, but since hes gone, these boys are probably ready to get to work (aka CELEBRATE!).

What makes a strong turnout even better, though, is the fact that Arturas Karnisovas and Marc Eversley should get their first real look at this roster in action. The duo should get a better feel for how to approach next season and how to implement a stronger style of play on both ends of the court. Now, the question is: Will a new head coach join them for this evaluation period?

The benefits of having the new head coach in the gym for this training camp are obvious, but we have no real indication that theyre ready to make this highly-anticipated announcement just yet. The last update we received came via ESPNs Adrian Wojnarowski, who reported that the front office had just finished the first-round interviews when former-OKC head coach Billy Donovan came onto the market. We have no idea how long the second-round could stretch on, but typically moving on to this stage signifies that a decision is somewhat close.

If a head coach isnt with the team by September 21st, though, the assistants will carry the majority of the workload. Chris Fleming and Roy Rogers are the top two in command, and both have also reportedly been under consideration for the head coach gig. The chance of either landing the job seem slim, but I suppose this could act as a test for both (if they havent yet been ruled out already). Additionally, if Karnisovas and Eversley are stuck between a couple of possible choices, I could envision this bubble helping them make a decision. A closer look and feel for the players should help them better understand what coach offers the best fit.

Head coach or no head coach, the upcoming bubble will carry plenty of weight for the Bulls. With the majority of the roster and the new front office in attendance, this will be another major step into the new era. Im excited to see how it goes.

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Fears for ‘lost generation’ of ice skaters as all but one Scottish rink remains closed – The Scotsman

Posted: September 14, 2020 at 7:56 pm

NewsPeopleOnly one of Scotlands ice rinks has reopened to the public since the Scottish Government gave them the green light to do so two weeks ago - sparking fears that the sport could lose an entire generation of Scottish skaters.

Monday, 14th September 2020, 12:51 pm

Dundee Ice Arena, which trains elite skaters including British champion Natasha McKay, has opened fully, allowing public skaters onto the rink on a daily basis.

Meanwhile Galleon rink, in Kilmarnock, has also opened, but to skating clubs and hockey players only.

All other rinks north of the border - totalling around ten - remain shut since March, with many still without a date of when - or if - they will reopen.

Rink owners warned that re-opening while social distancing regulations remain in place could be financially impossible without help from Scottish Government handouts, such as those given to the arts sector. Keeping ice frozen costs thousands of pounds a month, requiring large numbers of public skating ticket sales - and revenue from events such as ice hockey matches, which are currently suspended.

A #backontheice campaign backed by celebrity Scottish skater and Dancing on Ice star Mark Hanretty saw the Scottish Government bring forward the date which rinks could legally open to 31 August, however, the vast majority - including rinks in Edinburgh, Aberdeen, Fife and Dumfries - have still not reopened.

Hanretty warned that the continued closure of rinks could lead to the loss of a generation of potential stars, who would move on to other sports if unable to practice skating.

In Auchenharvie in North Ayrshire, hundreds of skaters have held protests outside their shuttered rink after management originally announced it would remain closed until January - with a temporary gym having been built on top of the rink. They have now been given a provisional reopening date of the beginning of November.

Parent Kate Lock, whose daughter skates four times a week at the rink, said young skaters were missing the community of their sport.

She said: They love skating. It is a big part of their lives - its not just about being fit, its also being able to achieve something and they form friends and bonds with coaches for life.

KA Leisure, which runs the rink, advised there have been issues with the financial costs of the centre and there are also potential works required to the rink ventilation system so that the rink can be opened safely.

She added: There is now an opportunity for all user-groups and potential user-groups to work together to re-shape the operation of the rink so that it can go forward in a co-operative and covid-compliant manner which will be sustainable for many years to come.

At Murrayfield Ice Rink in Edinburgh, some adult skaters are practising individually on in-line skates specially-created for figure skaters in empty car parks, while others have been forced to drive four hour round trips to access ice.

Murrayfield, which is privately owned, has not yet given any indication of a reopening date.

Mika Bosphore-Ward, a French teacher from Fife, competes internationally and has been forced to drive to England at weekends to train. Without having access to a Dundee coach, he is unable to attend specialised figure skating sessions at the Tayside rink and is not allowed to practice jumps or spins on public sessions. He usually trains at Murrayfield four times a week before work.

He said: Skating is the only sport I have a passion for. It keeps me fit and healthy and there is a whole life surrounding it: with the competitions around the world, the friends you make along the way. It does really help keeping a healthy work/life balance. Without it, I feel like a whole chunk of my life has been taken away from me and it has also led to some unhealthy habits and weight gain.

It is a pity the Scottish rinks havent reopened yet. I have had to travel to Whitley Bay to be able to practice and get a feel of ice again. However, financially, this is not viable in the long run and there is also the physical exhaustion coming with being forced to travel so much. As a teacher, my weekends are needed to recharge, so driving back and forth for so long doesnt help. Learning as an adult, you have to keep on top of your training or you lose it quickly.

Murrayfield Ice Rink managing director Richard Stirling said: For us, it is a case of waiting and watching over the next few weeks until we see if when we can get up and running again. We have costed all of the things we would need to put in place, such as extra cleaning, a one-way system around the building and sanitising but we have estimated it will cost 50,000 in start up costs, including getting the ice back down.

"One thing we are worried about is that we could start up again and then have to close if there is a local lockdown. Without opening to full capacity, it is just impossible to make enough money to run.

He added: They are giving support to theatres and nightclub, but sports facilities seem to be completely left off the radar as far as funding is concerned.

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Fears for 'lost generation' of ice skaters as all but one Scottish rink remains closed - The Scotsman

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Gemma Atkinson weight loss: Hollyoaks actress lost 3st by eating a high fat diet – Express

Posted: September 14, 2020 at 7:55 pm

Gemma Atkinson, 35, is an actress best known for her roles in Hollyoaks and Emmerdale. After giving birth to her daughter Mia, the 34-year-old embarked on a fitness journey to lose weight. What diet plan and exercise did she use?

Before taking part in 2017s Strictly Come Dancing series, Gemma completed a 12-week diet plan with Ultimate Performance consisting of high protein and healthy fat foods to help her get in shape.

She was eating around five to six meals a day consisting of lean protein, lots of green vegetables and healthy fats.

A typical breakfast she ate was often eggs, smoked salmon and spinach.

Having a high protein meal at breakfast helps kick-start the metabolism which aids in losing weight.

READ MORE:Keto diet: Intermittent fasting on plan can help boost weight loss results

For lunch, Gemma would fill up on healthy fats and protein like chicken breast, avocado and green vegetables which would help her to stay full until dinner.

She explained that carbs were mainly kept for the end of the day or at least until she had exercised in the gym.

Gemma would typically enjoy red meat or fish, sweet potato and more green vegetables for dinner.

However the actress revealed that despite intense training, she put on weight during Strictly Come Dancing due to excessive snacking.

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Speaking on the Women's Health 'Going for Goal' podcast, Gemma said: "We trained above the Cadbury's shop, so I had a Toblerone nearly every day, fast food, anything that was just quick and easy really...I think I put on about six or seven pounds by the end of it."

Before giving birth to her daughter in July last year, Gemma was visiting the gym regularly to keep healthy and strong.

Soon after her daughter was born, she was keen to get back into the gym to lose the extra weight she had put on during her pregnancy.

Weighing 11 stone now, the actress revealed that she hit her heaviest at 14 stone during her pregnancy.

Although Gemma lost a lot of weight in just four months after giving birth to her daughter, Gemma has since kept it off and puts this down to gentle but often exercise.

In a recent Instagram post, she revealed that nutrition and exercise was key to her weight loss.

The lengthy post read: Before and after I started strength training. Same happy me 10 years apart! Ive always been happy in my own skin even though my shape has clearly changed in these pictures, I was happy in both.

Obviously the physical difference is clear to see, I got me some bicepsBut the main different, the most important difference between them, you cant see.

Although I didnt see it at the time, in the first picture I was far from healthy. I was tired a lot, eating a lot of fast food or skipping meals, regular nights out on Friday & Saturdays followed by the hangover and junk food Sundays.

But Im so pleased I discovered and realised that good nutrition and regular exercise is key is you want everything else in life to flow better."

Regularly posting workout and exercise videos to her Instagram, the star often focuses on weight training and toning her muscles which is also a crucial part in losing weight.

Her most recent video shows her working out to an exercise video consisting of push ups, high legs and burpees.

She explained how she trains around three to four times a week but it is as equally important to have a rest day.

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Weight loss: One woman shed a staggering five stone in just five months with low-carb diet – Express

Posted: September 14, 2020 at 7:55 pm

"I began to form this unhealthy relationship with food that followed me into adulthood."

Caroline knew her diet was unhealthy but could not find the motivation to transform her life until she saw an unflattering picture.

She continued: "I hadnt quite realised the size Id got to until I saw a photo taken during a family day out to Madame Tussauds."

On an average day, the slimmer would fill up on three slices of buttered toast followed by a bacon or sausage sandwich and muffin.

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Lunch would consist of a large serving of pasta, shepherds pie or a roast and she would have pie and chips or pizza for dinner.

Deciding that enough was enough, Caroline soon signed up for her local slimming group.

She attended meetings by LighterLife, a weight loss company that offers low-calorie meal alternatives to those hoping to slim down.

While following the programme, Caroline claimed her body entered into ketosis, which is thought of as a fat-burning state.

She said: "In my first week I lost an impressive eight pounds. For someone that always felt hungry on a diet, it was surreal to not feel those pangs on LighterLife.

"Once your body reaches ketosis you no longer crave carbs and the hunger just disappears."

The dieter swapped high carb meals for low calorie dishes from LighterLife.

Previously weighing in at 17st 9lb, Caroline slimmed down to 12st 9lb in just five months.

As well as dropping five stone, she had dropped from a size 24 dress to a comfortable size 16.

She added: "Most of my life all Ive wanted is to feel normal, to be able to shop in high street stores and cross my legs without struggling.

"After just five months on LighterLife, Im delighted to say I finally feel normal!

"Im so much more confident in myself and definitely stand taller now. I cant quite believe Ive gone from a dress size 24 to a 16!

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Weight loss: One woman shed a staggering five stone in just five months with low-carb diet - Express

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Poor sleep linked to weight gain in 2-year smartphone sleep tracking study – ABC17News.com

Posted: September 14, 2020 at 7:55 pm

Not sleeping enough or getting a bad nights sleep over and over makes it hard to control your appetite. And that sets you up for all sorts of health problems, including obesity, heart disease, high blood pressure and Type 2 diabetes.

The link between poor sleep and a greater body mass index (BMI) has been shown in study after study, but researchers typically relied on the memories of the participants to record how well they slept.

Sleep apps on fitness trackers, smartphones and watches have changed all that. In a new study, published Monday in JAMA Internal Medicine, researchers tracked sleep quality for 120,000 people for up to two years.

The results showed sleep durations and patterns are highly variable between people. Despite that, the study found people with BMIs of 30 or above which is considered obese by the US Centers for Disease Control and Prevention had slightly shorter mean sleep durations and more variable sleep patterns.

It didnt take much less sleep to see the effect. People with BMIs over 30 only slept about 15 minutes less than their less weighty counterparts.

There were some limitations to the study. Naps were excluded, other health conditions could not be factored in, and people who use wearable tracking devices are typically younger, healthier and from a higher socioeconomic status than those who do not wear trackers.

These are quite pricey devices, and remember, they are not approved by the US Food and Drug Administration, said sleep specialist Dr. Raj Dasgupta, the associate program director of the Sleep Medicine Fellowship at Keck Medicine of the University of Southern California.

The results would need to be validated by the appropriate FDA-approved devices, and because the study is likely on younger people who are more economically well off, does that really apply to older folks we worry about with poor sleep? said Dasgupta, who was not involved in the study.

However, Dasgupta added, a major plus for the study is that it did monitor people for over two years, and the results corroborated prior research and were not surprising.

While we cannot determine the direction of association from our study result, these findings provide further support to the notion that sleep patterns are associated with weight management and overall health, the authors wrote.

The findings also support the potential value of including both sleep duration and individual sleep patterns when studying sleep-related health outcomes.

There is a scientific reason why a lack of sleep is linked to appetite. When youre sleep deprived, research has shown, levels of a hormone called ghrelin spike while another hormone, leptin, takes a nosedive. The result is an increase in hunger.

The l in leptin stands for lose: It suppresses appetite and therefore contributes to weight loss, he said. The g in ghrelin stands for gain: This fast-acting hormone increases hunger and leads to weight gain, Dasgupta said.

Another reason we gain weight is due to an ancient body system called the endocannabinoid system. Endocannabinoids bind to the same receptors as the active ingredient in marijuana, which as we know, often triggers the munchies.

When youre sleep deprived, youre not like, Oh, you know what, I want some carrots,' said behavioral neuroscientist Erin Hanlon, who studies the connection between brain systems and behavior at the University of Chicago, in a prior CNN interview.

Youre craving sweets and salty and starchy things, she added. You want those chips, you want a cookie, you want some candy, you know?

A 2016 study by Hanlon compared the circulating levels of 2-AG, one of the most abundant endocannabinoids, in people who got four nights of normal sleep (more than eight hours) to people who only got 4.5 hours.

People who were sleep-deprived reported greater increases in hunger and appetite and had higher afternoon concentrations of 2-AG than those who slept well. The sleep-deprived participants also had a rough time controlling their urges for high-carb, high-calorie snacks.

Want more control over your appetite? Depending on your age, you are supposed to get between seven and 10 hours of sleep each night.

Getting less has been linked in studies to high blood pressure, a weakened immune system, weight gain, a lack of libido, mood swings, paranoia, depression and a higher risk of diabetes, stroke, cardiovascular disease, dementia and some cancers.

So sleep a full seven to 10 hours a night, stick to a regular bedtime and get up the same time very day, even on weekends, experts advise.

Adding exercise to your daily routine is a great way to improve your sleep and improve your health. After finishing one 30-minute physical activity, youll have less anxiety, lower blood pressure, more sensitivity to insulin and youll sleep better that night.

You can also train your brain to get more restful sleep with a few key steps:

Does that sound hard? Then sign up for our sleep newsletter and take steps toward better sleep.

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Poor sleep linked to weight gain in 2-year smartphone sleep tracking study - ABC17News.com

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Film room: 3 things we learned from Cowboys’ loss to LA Rams, including an area Dallas needs to shore up – The Dallas Morning News

Posted: September 14, 2020 at 7:53 pm

The buildup to the Cowboys' season opener was palpable but it ended in disappointment for Dallas, a 20-17 loss to the Los Angeles Rams at SoFi Stadium on Sunday night.

The Cowboys' offense flashed its explosive potential throughout the game but failed to finish drives and secure points at crucial moments, as an inability to slow Aaron Donald and some unfortunate play sequencing hurt Dallas efforts.

The Cowboys' defense struggled mightily to start the game, failing to force a punt or turnover until the end of the third quarter (not counting the missed field goal). The defense did tighten up, finishing the game with an interception and three forced punts over the final 16 minutes or so of the game.

The Rams' offense did an excellent job of minimizing the Cowboys' pass rush, using quick passes, screens and play-action to limit its ability to affect the game. Dallas' linebackers and safeties went through some serious struggles against the misdirection Los Angeles used throughout the game.

In the end, it was a ticky-tacky offensive pass interference penalty on Michael Gallup that prevented the Cowboys from having a real shot to tie or win the game late. Gallup did slightly push off of Jalen Ramsey to generate late separation, but it wasnt egregious enough to warrant a penalty.

On the bright side, the Cowboys made the playoffs each of the last three times their season started with a loss. Hopefully for the Cowboys' sake, they can make it four in a row. And with that, lets dive into a few things we learned about the Cowboys on Sunday Night Football.

For an undrafted rookie who looked like he didnt belong in the NFL at the pre-draft Senior Bowl, Terence Steele acquitted himself quite well given the circumstances. Was he great? No. But he wasnt the unmitigated disaster many expected him to be.

He actually played well enough that the Cowboys could have earned a victory.

The same cannot be said for whoever was opposite Aaron Donald throughout the game, as the offensive line really felt the loss of Travis Frederick at center. Connor Williams bore the brunt of Donalds excellence, struggling with the Rams defensive tackles incredible blend of speed, power and technique.

Yet Williams was far from the only one.

Zack Martin and Joe Looney at times also got tuned up by the greatest defensive player on Earth.

Donald finished with four tackles and a sack, which seems good until you realize he was constantly making Dak Prescotts life difficult in the pocket with constant pressure. Donald finished with 10 pressures on 35 pass-rush snaps, according to Next Gen Stats. To put into context just how dominant he was, Donald in 2019 finished with a 13.5% pressure rate, which he more than doubled on Sunday night, posting an incredible 28.6% pressure rate.

Unfortunately for Dallas, life isnt going to get much easier for the interior offensive line. Next week, it has the unenviable task of blocking Atlanta Falcons defensive tackle Grady Jarrett for 60 minutes.

For the Cowboys' offense to operate among the NFLs best, as hoped, it will need to shore up the interior protection quickly.

It didnt take Aldon Smith long to get acclimated to the speed of the game after five years away from the NFL. He was one of the bigger bright spots for the Cowboys' defense.

Finishing with a team-high 11 tackles and a sack, Smith was outstanding against the run and came up with a huge third-down sack in the fourth quarter to get the defense off of the field as the Rams closed in on a scoring opportunity. The sack was a result of excellent initial footwork and great field awareness. Lets take a look:

With the Rams in a third-and-long situation, the Cowboys put their best pass-rush package on the field -- DeMarcus Lawrence, Tyrone Crawford, Everson Griffen and Smith aligned as the four defensive linemen.

Smith, aligned in a stand-up, two-point stance on the outside edge of Rams left guard Joe Noteboom -- a mismatch we identified among our bold predictions -- does an excellent job of manipulating Noteboom with his tricky initial footwork.

To illustrate, first look at Smiths two-point stance. He has his left foot forward, which typically means his first step is going to be with his right foot. Smith, however, loads his weight on his back foot and immediately steps toward Notebooms inside edge. Caught off guard, Noteboom has no choice but to immediately react inside. This forces Noteboom to open the gate -- turn his shoulders perpendicular to the line of scrimmage -- to recover once Smith redirects back outside.

Noteboom actually does a good job of latching on to Smiths frame as he scrambles to recover, putting himself in position to push Smith past the pocket despite the initial penetration. But because Noteboom opened the gate, he is in a woefully inept position to cut Smith off once he spins back inside.

It wasnt the cleanest spin, but Smiths timing was so good and Noteboom was so out of position that it worked.

That wasnt Smiths only notable contribution as a pass rusher. He was able to generate another pressure on a tackle/end stunt with Griffen that directly led to Chidobe Awuzies interception.

All of that said, Smith made his most consistent impact against the run. The Cowboys did an excellent job of scheming Smith into mismatches against tight ends and he took full advantage, as his length and heavy hands were simply too much for the overmatched flankers. The Cowboys played Smith predominately as the strong-side defensive end/outside linebacker (depending on the front) in an effort to guarantee those matchups against tight ends, and Smith routinely made the Rams pay.

Its really impressive that Smith could acclimate to the game so quickly despite the considerable layoff. His pass-rush ability, specifically his hand technique, was still a little rusty, but the fact he was able to find ways to contribute is a great indication of the type of impact hes going to make this season.

Lawrence is still the best defender on the team, but Smith was arguably the best one Sunday night. It took him just one week to outperform his contract and prove to be a bargain.

Many are going to criticize Mike McCarthy for going for it on fourth down instead of kicking the would-be game-tying field goal in the fourth quarter, but that aggressiveness is what the fan base has wanted for the past 10 years. Its unfair to criticize McCarthy just because it didnt work out in the end.

If theres an area where the coaching staff deserves criticism, its with some of their play sequencing on offense.

For example, the decision to run the ball before that crucial fourth down (a third-and-6 with 12:26 left in the fourth) was much more ill-advised. What we dont know is whether the Cowboys called that run, or if Prescott checked into once he identified that Los Angeles was in a light box (five men) with two high safeties. Even if running into a light box, its not wise to do it right at Donald, who -- as previously stated -- was nearly unblockable all night. Donald proved it again by beating Martin to force Ezekiel Elliott to cut into the teeth of the defense, ending the possibility of a first-down conversion.

Hindsight is 20/20, but it would have been smarter to stick with the passing game in that scenario. Calling a pass would have made it more likely that the Cowboys would pick up a first down. If the pass fell incomplete, fourth-and-6 isnt much worse from a historical perspective on conversions than fourth-and-3 is -- teams (from 2009-19) convert on fourth-and-6 around 42% of the time, while fourth-and-3 isnt much better at 49%.

The need to keep the running game involved seemed to come back to bite the Cowboys on a few occasions. All four of Dallas' punts were preceded by a run on the first down of those series. In fact, the Cowboys converted a first down or touchdown on 87.5% of their series (14 of 16) that started with passes but just 62.5% of the series that started with runs.

Throwing more on first down will create shorter down-and-distances, which are advantageous situations in which to run the football. Additionally, throwing more heavily on first down will cause defenses to allocate more resources toward defending the pass, meaning that when Dallas eventually runs on first down, it will see lighter boxes than usual.

While it may seem to be the contrary, throwing more often on first down, in theory, creates better situations for running the football.

Find more Cowboys stories from The Dallas Morning News here.

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Weight loss and fitness if you work from home | Health – Gulf News

Posted: September 14, 2020 at 7:53 pm

Image Credit: iStock

Many of us have put on a few kilograms over the course of COVID-19. Whether you are avoiding the gym or cant stand the idea of running outside in 40 degrees, you dont have to succumb to weight gain and lethargy.

A few good habits and some body weight exercises that you can do from the comfort of your home is all you need to get back on track.

Gary Leeman, a fitness expert in Dubai with more than 15 years of experience says that its better to think of health and wellbeing and look at the concept of fitness holistically instead of stressing over workouts and weight loss.

By making simple daily changes in your life and then adopting those changes consistently, you put yourself in a position where weight loss becomes incidental rather than stressful. So I would encourage community members to first think of movement, hydration, eating healthy and sleep. Exercise is an integral part of this lifestyle.

He says that a bit of planning and strategising goes a long way. When working from home its easy to get stuck at your desk for long hours. I recommend getting up and doing a few stretches every two hours. Even two to three minutes of exercise will help ease your muscles and improve blood circulation and muscle activity.

For those who work in an office, they can take the stairs instead of the elevator and they should also clock-in some stretching or walking time away from the desk. Not only does this protect your posture and back but also it is an effective way to get movement in your life.

Keep bottles of water on your desk and drink regularly. This will help you stay hydrated. Its also very important to plan your meal timings and snacks especially if you work from home because lets face it -the fridge and pantry are right there! I recommend keeping junk food out of the house and replacing the pantry with healthy options. This still does not mean you can eat as many snacks as possible- so plan your meal and snack schedule in advance.

In terms of exercise, he says all you really need is a mat, if at all, some good music would be a bonus and a dedicated time slot so that you are diligent with workouts.

Simple movements and body weight exercises work beautifully to tone and strengthen the body. Get yourself a skipping rope to add in some extra cardiovascular exercise although exercises like burpees are fantastic for both strength and cardio.

You could look up online workouts or check with your gym if they offer any online classes. There are plenty of options. It is important to work out according to your current fitness level and slowly progress to avoid any injuries. Getting 30 to 45 minutes of exercise four to five times a week consistently is the key to get fitter and keep you mind and body healthy.

According to the World Health Organisation, regular exercise is good for mental health as well. It helps in reducing the risk of depression, cognitive decline and delay the onset of dementia - and improve overall feelings.

Leeman says there are plenty of easy body weight exercises and a great way to begin your mornings is to stretch for a few minutes or practice Yoga sun salutations for three to five minutes.

Some simple body weight exercises toconsider are:

Squats

Leg day may be the source of a million memes due to its gruelling nature and how your lower body feels the next day but its important to work your bodys largest muscle groups.

A standard squat with or without additional weight is one exercise that ticks off many of these: quadriceps, hamstrings, glutes, abdominals and calves. Its also a functional exercise you use these muscles in basic activities such as sitting down on the sofa or removing something from the lowest drawer.

The beauty of squats is that a small variation in the movement can work different areas. Widening your stance takes some of the onus off the quadriceps and emphasises the glutes and hips more. Adding a jump to the second phase of the squat (when youre coming up) adds a cardiovascular element to this exercise.

Press-ups

After youve got your lower body fired up, its time to focus on the upper side. Like squats, press-ups also work a number of important muscles. A regular press-up, where the elbows are close to the body, exercises the pectoral muscles, shoulders and triceps. If you can maintain tightness in your core tight while doing these, press-ups offer a supplementary benefit to your abdominals too.

There are loads of variants with the press-up. Widening your grip works the shoulders harder, and making it narrower emphasises your triceps. Adding a quick clap to the routine after pushing yourself up at speed lends a cardio and explosiveness element to the exercise, while raising one leg on regular press-ups works your core harder.

Finally, placing either your hands or feet on a raised surface will change the muscular emphasis from upper chest and shoulders to lower chest and triceps, respectively.

Burpees

Few exercises get your heart rate up as quickly as the burpee. If you include the variations and there are well over two dozen of these burpees work the glutes, quads, pecs, shoulders, core and calf muscles. The regular burpee is a good starting point for building your strength in the major lower body and core muscle groups though its recommended to master this before moving on to more complex iterations of the movement. Standing on a mat with your feet at shoulder width, drop down into a squat position. Lean forward and rest your weight on your hands, which should also be in line with the shoulders. Kick both feet back so that your bodyweight is distributed over the hands and feet, then bring them back before pushing your body back up in an explosive thrust.

You can include a press-up to work your chest and shoulders at the stage where your body is balanced on hands and feet. Adding a star jump on your way up will tone your obliques, while throwing a mountain climber into the mix at the lower stage adds an additional core exercise.

Core exercise

You can do some sit-ups, a plank you can begin with a half plank with your knees on the floor and then move to a proper plank once you have enough core strength. There are different variations for all levels. Leeman says, A few daily practices done consistently can have a big positive impact on your health. Make it a purpose in life to enhance your overallhealth and well-being, that way you will not shy away from exercise be it at home, outdoors or at the gym.

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Readers Write: Rehab nightmares on North Shore revealed – Opinions – The Island Now

Posted: September 14, 2020 at 7:53 pm

Mom still refers to it as that Hell Hole.

Flies in patient bathrooms. Unwashed tables in the shared patient dining room. Medical refuse tossed onto patient floors remained on patient floors. Broken air conditioning sent temps soaring in patients rooms.

The stench of indifference so strong, spiritual leaders found it challenging to conduct a dignified family visit.

Why do residents of Long Islands Gold Coast accept blatant indifference and indignities towards their loved ones at a time of extreme vulnerability? Is this the best the North Shore of Long Island has to offer?

Eighteen years ago, my 69-year-old father required simultaneous radiation and rehabilitation. To be clear, my family had no role in the selection of this Long Island rehabilitation institution. A social worker, in a New York City hospital, someone who may never have set foot in this Long Island rehab, selected it for us. One critical factor determined my fathers fate: an unoccupied patient bed in my zip code.

Six weeks of bearing witness to my fathers suffering in rehab stand out as my one regret a wretched, traumatizing experience in what was otherwise five months of excellent health care.

Lets talk about todays rehab. Last month, my 65-year-old neighbor spent three weeks in a highly regarded rehab facility on the North Shore.

Allison spoke to me through bone dry lips, struggling to speak and sounding as if she had cotton balls stuffed in her mouth. She had requested water and ice chips. Friends and family telephoned her daily, yet she failed to pick up her phone. For 14 days, I was unable to reach her. I feared over-medication to induce sleep day and night. I feared dehydration. She feared she was being held hostage.

When Allisons family abruptly discharged her after a three-week stay, there was a notable five-pound weight loss documented. Five pounds lost by an individual weighing under 100 pounds, with complex health issues, is five pounds too many.

At another popular facility, incoming visitors calls are aggressively screened, suggesting an attempt to isolate the patient from the outside world.

Eighteen years or 18 days ago, in-patient rehabilitation seems, all too frequently, not to be the best the North Shore of Long Island has to offer. Social media, Yelp, reaffirms the nightmarish treatment taking place in area institutions you know.

Fear of retaliation has stopped many good sons and daughters from exposing apathy and indifference despite the worrisome warning signs. More importantly, fighting back requires energy that drained family members must conserve to face the next set of challenges.

For me, the callous attitude of the rehab floor physician, at my fathers facility, was my breaking point. The day before discharge, this doctor seemed to delight in lecturing me that my father was leaving in far worse shape than when he arrived, and it was probably foolish to have put him through radiation treatment.

On a purely visceral level, the doctors response seemed devoid of even a drop of human kindness. How did this soulless shell of a man come to be responsible for rehab patients?

On discharge day, Nurse Manager asked how quickly I could clear the stack of soiled laundry bags and Dads personal effects. Alone, with no family members to assist me, I was given the arduous task of hauling dirty laundry bags while single-handedly overseeing the transport of my father from rehab to hospice.

None of this seemed to matter to Nurse Manager. She offered zero help. What did matter was how quickly this Long Island Gold Coast rehab, with littered floors and unwashed tables and flies in the bathrooms, could turn over an unoccupied bed for additional revenue.

I encourage readers to speak up about the dirty little secrets that are masquerading as quality rehabilitation on Long Islands North Shore. If you are seeking compassion and responsiveness for your loved one, in many cases, you wont find it there.

A new sofa or crystal chandelier in the family meeting room is a poor substitute for real patient care long after visiting hours are over. No one should feel forced to pay privately for an overnight aide to safeguard a loved one from widespread dangers of apathy and neglect. The glossy patient literature you receive wont reveal that unmitigated truth.

New York State Dept. of Health will investigate written complaints or call: 1-888-201-4563 (M-F 8:30 am 4:45 pm.) To report a patient safety event or concern, contact The Joint Commission whose mission statement is to ensure quality healthcare for patients and prevent harm.

Judy Shore Rosenthal

Great Neck

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Browns Rookie LT Jedrick Wills Injured In Loss To Ravens – Browns Nation

Posted: September 14, 2020 at 7:53 pm

(Photo by Mark Goldman/Icon Sportswire)

A poor opening showing for the Cleveland Browns got even worse in Baltimore.

Rookie left tackle Jedrick Wills left the game in the third quarter of the blowout loss with a leg injury.

#Browns Kevin Stefanski has no update on injured, including rookie LT Jedrick Wills

Scott Petrak ct (@ScottPetrak) September 13, 2020

He struggled to put weight on it as he went off the field in the 3rd quarter.

Kendall Lamm took Wills spot at left tackle in the game.

The worse part of the situation is that the Browns will turn around quickly and play the Cincinnati Bengals on Thursday.

So, its difficult to believe that he will be able to play in that game.

We will find out more details in the upcoming days, but the Browns are scheduled to play Washington in Week 3 on Sept 27th.

Wills looked promising in his playing time, but did have some struggles in pass protection when dealing with Matthew Judon.

The Browns offensive line was one of the few bright spots in a game where the Ravens completely dominated the Browns from start to finish.

The Browns selected Wills with the first pick of the draft to go along with center J.C Tretter, left guard Joel Bitonio, right guard Wyatt Teller, and right tackle Jack Conklin.

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Foods that make you hungrier – MD Linx

Posted: September 14, 2020 at 7:53 pm

No matter what we eat, hunger is seldom more than a few hours away. Though sometimes it can feel like hunger is seldom more than a few minutes away, even after we just ate.

Foods with 'empty' calories can make you feel hungry again soon after eating them.

Why? When we give our bodies high-quality nutrients, we receive enduring energy that wards off hunger. Low-quality nutrients burn more quickly, requiring us to eat again sooner. These four foods can contain more calories, but may make you hungrier.

Yogurt is consistently touted as a healthy snack, and by itself, it typically is. However, most commercial yogurts are a dessert-like hybrid of yogurt and sugar. For example, Dannon Fruit on the Bottom Blueberry yogurt has 20 g of sugar per 5.3-oz containerthats about 28% of your daily recommended value (DRV) of sugar and more than half of the sugar youd find in a 12-oz can of Coke. On top of that, it has relatively little protein, just 5 g per serving.

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The combination of high sugar and low protein means a cup of sweetened yogurt will leave you feeling hungry again in no time. Added sugars are notorious for being empty caloriesfoods that do a poor job satiating hunger because they are high in calories but offer few or no other nutrients. Protein, on the other hand, is incredibly effective at satisfying hunger. Unfortunately, you wont find much in most sweetened yogurts.

Luckily, you can still enjoy some yogurts and rid yourself of hungerjust mind the nutrition label. A 5.3-oz cup of Chobani non-fat plain Greek yogurt has 14 g of protein (28% of your daily recommended intake) and just 4 g of sugar. For those who cant do without the sweetness, experts recommend adding some fresh fruit to the mix.

The bad news: Like yogurt, most cereals are a dessert-like hybrid of cereal and sugar. For example, a single serving of Kelloggs Frosted Flakes has 12 g of sugar (24% DRV), just 1 g of protein, and <1 g of fiber. Studies have shown that while fiber doesnt pack much of a nutritional punch, it reduces feelings of hunger by increasing digestion time and slowing the emptying of the stomach.

The good news: Like yogurt, its all about reading the nutrition labels and making a smart choice. Some cereals are effective at reducing hunger, like Kashi Go Original. It packs 12 g of protein (17% DRV), 13 g of fiber (46% DRV), and 8 g of sugar (14% DRV). Pouring whole milk over cereal adds another 8 g of protein to the mix.

Refined grains like white bread and white rice might feel filling at first, but they lack the sustainable hunger-fighting powers of whole grains, such as whole wheat bread and brown rice. In one study, researchers found that people who consumed three or more slices of white bread daily were 40% more likely to be obese than those who ate just one portion of white bread weekly.

The issue is that white bread is made with highly refined flour, which is rapidly absorbed as sugar, the studys lead author told The Independent. Essentially it is equivalent to a high consumption of sugar. The problem is similar to what we see with soft drinks, their sugars are rapidly transformed into fat.

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Another issue? The refining process removes the bran and germ. This gives the grains a finer texture and improves shelf life, but also removes dietary fiber, iron, and many B vitamins present that are much more effective at satiating hunger. Even enriched grainsthose that have been refined but subsequently enriched with some of the vitamins they lost in the processare not re-enriched with fiber.

Monosodium glutamate (MSG) is a flavor enhancer, notably used in many Americanized Chinese foods, but also common in chips, condiments, frozen meals, and soups. If youve ever consumed any of these foods and felt hungrier afterward, MSG could be the cause. In one study of 24 men, 1% added MSG in soups significantly increased flavor but resulted in a much smaller decrease in hunger. Added MSG also resulted in reduced feelings of fullness immediately after consuming the soup, even though it was high in protein.

Other studies, however, suggest that MSG has little effect on appetite. Another potential explanation is that all of the aforementioned foods are high in salt, which studies have shown induces body water conservation, decreases fluid intake, and can also increase feelings of hunger as a result, leading to weight gain.

It makes sense that on a high-salt diet, the body wants to prevent water loss, Jens Titze, MD, told Health.com. So the kidneys have to find a way to increase water contentand if you have more water content in your body, youre going to be less thirsty. All of that extra water retention consumes significant energy, which could be the cause behind increases in appetite.

Whether a snack or meal is satiating comes down to its nutrient content. Protein and fiber go a long way toward long-term satiety, while empty calories like sugar and refined grains can make you feel hungrieror hold you over for short periods, at best.

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