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Peanuts are one of the worlds most popular legumes. Theyre widely used as a healthy snack or dessert topping and are commonly found on the counter of any bar.

They come in many varieties, such as raw, roasted, boiled, salted, flavored, or plain. While peanuts are known for their high protein and fat content, you may wonder whether they can help you lose weight.

This article tells you whether peanuts are good for weight loss.

Peanuts may help you lose weight in many ways. In fact, many observational studies have shown that eating peanuts is associated with a healthy weight. Plus, they have been linked to lower rates of obesity (1, 2, 3).

Unlike other snack foods that are high in simple carbs, peanuts are rich in healthy fats, proteins, and fiber, which take longer to digest (4).

One small study in 15 participants found that adding either whole peanuts or peanut butter to breakfast led to increased fullness and more stable blood sugar levels (5).

Simple carbohydrates are quickly absorbed into the bloodstream and lead to a quick spike in blood sugar followed by a rapid drop. This may cause you to feel hungry shortly after eating (6).

In contrast, peanuts are digested slowly and remain in your stomach longer. This helps you feel full and satisfied, allowing you to go longer between meals (4, 5).

Finally, peanuts require more chewing, which allows you to eat your food more slowly. As a result, this gives your body time to send fullness signals that may prevent you from overeating (4, 5).

Peanuts are rich in healthy fats known as monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).

A diet high in these fats has been linked to reduced rates of inflammation, obesity, and chronic conditions, such as heart disease and diabetes (7, 8).

Whats more, nut consumption is associated with a lower risk of long-term weight gain. Some researchers theorize that the high unsaturated fat content in nuts may improve the bodys ability to use stored fat as energy. Still, more research is needed (9).

Though peanuts are high in calories, you may not absorb all the calories they provide.

When you eat peanuts, your teeth cannot break them down into a small enough size for full digestion, meaning youre likely absorbing fewer calories while the rest is excreted through waste (10, 11, 12, 13).

In a study in 63 men, participants ate whole peanuts, peanut butter, peanut oil, or peanut flour. After comparing stool samples, those who ate whole peanuts had significantly higher amounts of fat in their stool, indicating a lower absorption of calories (13).

However, this doesnt mean you should go overboard. Overeating calorie-dense foods, such as peanuts, can still lead to a calorie surplus and ultimately hinder your weight loss efforts.

For example, a 1/4-cup (146-gram) serving of peanuts contains 207 calories. Even if only 5075% of the calories are absorbed, this is still 104155 calories (14).

Therefore, its still important to be mindful of portion sizes to prevent calories from adding up. Its best to stick to 12 handfuls per serving since theyre easy to overeat.

Research has shown that eating peanuts may help you manage your weight better. Peanuts are rich in fiber, protein, and healthy fats, which can help you feel full and prevent you from overeating.

Its always best to select unflavored peanuts that have undergone minimal processing and dont contain any added salt or other ingredients. Avoid candied peanuts, which contain a sugar coating and provide additional calories.

For extra fiber and antioxidants, enjoy peanuts with the skins on. The extra fiber can help increase fullness.

Boiled peanuts contain fewer calories than raw or roasted peanuts, with around 116 calories per 1/4 cup (146 grams), compared with 207 and 214 calories for raw and roasted peanuts, respectively (14, 15, 16).

However, boiled peanuts contain 50% less fat than raw and roasted peanuts, meaning they may not have the same filling effect. Therefore, choose the type you like the best and always be mindful of your portion sizes (14, 15, 16).

Select unshelled peanuts, as they take longer to open, which may prevent mindless eating and, ultimately, help you better manage your portion sizes and calorie intake.

Though peanut butter can be a healthy option, stick with natural peanut butter that contains no added salt, processed oils, or other ingredients.

Raw, roasted, and boiled peanuts are great options as a healthy snack. Be sure to pick peanuts that are free of added salt and flavoring, and always be mindful of your portion sizes.

Peanuts are full of nutrition and make for a healthy snack.

Theyre full of fiber, protein, and healthy fats, which can aid weight management by keeping you full longer.

For best results, choose raw, roasted, or boiled peanuts free of added salt and flavoring, and be mindful of your serving size.

Peanuts are an excellent alternative to other high calorie and processed snacks to help you with your weight loss goals.

Shop for unsalted, in-shell peanuts online.

See more here:
Peanuts for Weight Loss: Are They Beneficial? - Healthline

What prompted you to start your wellness journey, was there a particular moment or realisation?

I had suffered from a slipped disc in my back and I was in a lot of pain and had an operation. I also started a new dream job whichIneeded a lot of energy for. I realised that improving my health was critical to be able to live the life I wanted for myself.

RELATED:If You Blow Your Diet By Dinner Every Day, These 5 Strategies Will Help

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I joined WW(formerly Weight Watchers)and found a trusted personal trainer. I was very scared about stepping foot into a gym but with the right support, it helped me slowly gain confidence.

On the WW program, every food and drink is assigned a SmartPoints value which you track against a personalised daily budget. You also get a customised list of ZeroPoint foods which you don't have to measure or track, which form the basis of a healthy eating pattern. It includes things like eggs, fish, skinless chicken breast and most fruit and veg.I began focussing on my list ofZeroPointfoods and planning my meals around those items.I ate boiled eggs, salmon and lots of tasty foods.I realised quickly that I never needed to go hungry as I haddone with different weight loss approaches in the past.

When I joined up with my personal trainer, we had to work on my basic strength post-back injury, so slowly but surely I worked up to being able to do a lunge unassisted. These were key milestones that helped me gain confidence throughout my journey. I felt good about what I was achieving.

Weight loss isnt a straight linear line. There are ups and downs. I have now stayed at the same weight for almost a year and whilst I'm committed to losing my last kilos, I realise that maintaining my weight for the first time in my life, is a huge achievement.By tracking my food into the MyWW app, I was kept accountable, as well as using my FitBit to track my activity which automatically synced into my appas FitPoints.

One of the biggestchanges that made a difference was just getting back on track at the next meal if you have a slip-up.Anotherreason the myWW program worked for me as opposed to other eating programs wasbecause it gave meflexibility to enjoy meals out with friends (and not have to skip dessert), as well as discover new recipes and enjoy home cooking. All I had to do was adjust the rest of my day to account for the meal out and ensureit fitted within mySmartPointsbudget.

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Empowered.

Still seeing myself as overweight and that has made dents in my confidence, those things dont go away overnight when you lose the weight. That is work i'll always need to work on.

Support from my husband,the WW community, my personal trainer and friends who championed my journey. My WW coach was extremely encouraging, so much so, that we are now close friends! The myWW app also has a great 'Connect'platformwhich is kind of like a Facebook,but a safe space whichallows you to instantly access motivation from other members which was a great resource on my down days or days when I thought I might fall off the bandwagon. I also set small goals along the way and treated myself when I reached them (with some me-time such as a facial).

Never, ever give up.

What are your current short and long term goals?My mother is very sick at the moment so my energy is going into taking care of her, so maintenance of my weight is the best for mein the short term. Long term, I want to lose my last kilos and increase my strength and reach some new milestones in my gym work.

Eggs for breakfast, lunch is usually leftovers from dinner the night before. Dinners are lots of vegetables, a protein like salmon, chicken tenderloins and a baked potato.I use the myWW app as a recipe bank too! There are over 5,000 recipes that give you the exact SmartPoints so are easily factored into your daily intake. My favourite recipes would have to be theMushroom, Spinach and Chickpea CurryorBurrito Bowls.

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Gym classes around 3 times a week and a 1:1 personal training once a week. I also try to do a walk each day.I sync my FitBit to my myWW app and track my FitPoints as another way to stay motivated.

Maintaining the majority of my weight loss.

Start small and start somewhere but always start today dont put it off.

RELATED: 'The Eating And Exercise Regime That Helped Me Lose 10.25kg And 8.2% Body Fat In 8 Weeks'

Link:
'The Eating Regime That Helped Me Lose 38kg Without Ever Feeling Hungry' - Women's Health

The NBA is back.

Last week, the league's board of governors and the players' union both approved plans -- a 22-team, 8-game wrap-up to the regular season followed by a possible play-in tournament for the eighth seed and playoffs -- to resume the 2019-20 season on July 31 inside Walt Disney World's ESPN Wide World of Sports complex.

As we count the days until tip-off in Orlando, our experts are breaking down each team's road to a restart, big bubble questions, high stakes and stats to know before basketball makes its return.

Note: NBA title odds are provided by Caesars Sportsbook.

MORE: What we can't wait to see when the NBA returns

Jump to a team:Bucks | Lakers | Raptors | Clippers | CelticsNuggets | Jazz | Heat | Thunder | Rockets | Pacers76ers | Mavericks | Grizzlies | Nets | Magic | BlazersPelicans | Kings | Spurs | Suns | Wizards

2019-20 record: 53-12 (.815)Vegas title odds: +275

Although Milwaukee's quest for 70 wins had officially ended before the pandemic halted play, the Bucks were still leading the NBA in victories this season. Simply put, Milwaukee remains in a serious title pursuit.

How they got hereGiannis Antetokounmpo hit the hiatus as the front-runner to repeat as the league's MVP with Milwaukee at 53-12. The Bucks have been dominant on the defensive end -- their 101.6 defensive rating is by far the best in the league -- but they did drop three straight games for the first time under coach Mike Budenholzer before the shutdown. Although Giannis is the clear-cut No. 1 option in Milwaukee, fellow All-Star Khris Middleton as well as Eric Bledsoe and the rest of the supporting cast bolster this contender.

1:48

Chiney Ogwumike breaks down her picks for the NBA Eastern Conference teams that have benefited the most, and who have been hurt the most, due to the halt of the season.

What's at stake?Over Antetokounmpo's tenure in Milwaukee, the squad has gone from a 15-win team in his rookie season to an East juggernaut by putting together a strong front office with players to complement his skill set. But what happens inside the bubble could affect Antetokounmpo's decision to remain in Milwaukee down the line. He obviously loves the city, but he wants to win now more than ever.

Big question after the layoff: Can the Bucks salvage their momentum?Although Bucks players remained in shape with in-home workouts, both Antetokounmpo and Middleton admitted to not playing basketball during the early stages because they didn't have access to a hoop before the practice facility reopened. So can guys get back in that winning mindset? Will they be ready? Budenholzer said that all along they were "operating and functioning [with] a mentality that we will play." Now that a plan to play is set, it's time for the East's best team to prove their dominant regular season was just the beginning.

Did you know?The Bucks have beaten opponents by an average of 11.3 points per game, which would be the fifth-largest average margin of victory in NBA history. The four teams ahead of them -- the 1972 Lakers, 1971 Bucks, 1996 Bulls and 2017 Warriors -- all won titles.

-- Eric Woodyard

2019-20 record: 49-14 (.778)Vegas title odds: +200

Just when the Lakers were rolling -- they won four of five, including statements over the Bucks and Clippers in consecutive games in early March -- the season stopped. Now LeBron James, Anthony Davis and Co. will regroup and try to give Los Angeles its first title since 2010.

How they got hereThe NBA's hiatus in response to the coronavirus pandemic was nearing the two-month mark in late April when James took to Twitter to refute a report that some within league circles were calling to scrap the season. "As soon as it's safe we would like to finish our season," he wrote, in part. "I'm ready and our team is ready. Nobody should be canceling anything." James, a top contender for MVP, playing alongside new teammate Davis, a Defensive Player of the Year candidate, appeared as motivated as ever to get back on track after a rocky first year in L.A.

1:45

Dave McMenamin discusses the Lakers' reaction to the NBA season returning as they have championship aspirations.

What's at stake?Quite simply, this is perhaps James' last and best chance to win his fourth NBA championship. At 35 and in Year 17 in the league, his hold on the sport can't last forever. The Lakers' success thus far has made Davis' future plans a foregone conclusion -- he holds a player option for next season, but nobody believes he won't be back in purple and gold. James and Davis should get a chance to run it back next season no matter what happens in Orlando, but with younger teams like Milwaukee, Boston, Philadelphia and the LA Clippers on the rise, now could be the Lakers' moment with key role player Dwight Howard headed to free agency and important contributors Danny Green and Rajon Rondo getting older.

Big question after the layoff: Could DeMarcus Cousins return to the Lakers?When we last left the Lakers, Cousins -- signed last summer and subsequently lost for the season with a blown knee -- had been waived to make room for forward Markieff Morris. There is speculation the league may allow expanded playoff rosters in the bubble -- perhaps carrying 17-20 players -- in order to have more reserves available should a rash of COVID-19 cases hit. With the extra time off to rehab, combined with potential expanded rosters, will Cousins make his return to L.A.? The former All-Star center would give the Lakers the stretch 5 they missed most of the season and, with crowd noise a nonfactor in Orlando's empty arenas, he could certainly have an impact as a vocal bench presence.

Did you know?James leads the league with a career-high 10.6 assists per game. At 35, he'd be the oldest player to lead the league in assists for the first time in his career.

-- Dave McMenamin

2019-20 record: 46-18 (.719)Vegas title odds: +1700

The defending champions will enter the restart firmly in second place in the East, three games ahead of Boston, and should still be in second when the playoffs start.

The NBA board of governors voted 29-1 to approve the league's format to restart the 2019-20 season in Orlando, Florida, sources told ESPN. Latest updates

Sources: 22 teams, 8 regular-season games Top seeds mull alternatives to home court Playoff projections: Surprises and upsets Next questions: Pay cuts and free agency

How they got hereWith Kawhi Leonard and Danny Green departing in free agency last summer, Toronto wasn't expected to remain in championship contention. And yet, despite having every member of the rotation besides OG Anunoby miss significant time with injuries, the Raptors have stayed near the top of the East and remain a threat to make another deep playoff run.

What's at stake?Toronto's interest in pursuing Giannis Antetokounmpo in 2021 is no secret. Another deep playoff run would add to the sales pitch. In the shorter term, the Raptors will have to decide what to do with several key free agents this summer -- led by guard Fred VanVleet and big men Serge Ibaka and Marc Gasol.

Big question after the layoff: Will the much-needed rest pay off?The Raptors play a shortened rotation to begin with, and the cavalcade of injuries the team dealt with throughout the season took a toll on them. With a chance to enter the restart fully healthy and rested, Toronto will believe it can get back to a potential rematch with the Bucks in the Eastern Conference finals.

Did you know? Without Leonard, the Raptors have a better win percentage (.719) and average scoring margin (+6.5) than they did during last season's run to the NBA title.

-- Tim Bontemps

2019-20 record: 44-20 (.688)Vegas title odds: +325

Ever since the NBA came to a halt in March, the Clippers have been eagerly awaiting and preparing for the season to return with one single goal in mind: the resumption of their title chase.

How they got hereThe Clippers' season has been defined by patience. They had to wait 11 games before Paul George made his Clippers debut. They had to wait until Christmas to have a fully healthy roster. With little practice time because of the schedule, injuries and Kawhi Leonard's load management of a knee issue, the Clippers' chemistry didn't solidify until after the All-Star break. And just as the team began to get on the same page with new additions like Marcus Morris and Reggie Jackson, the Clippers were forced into a holding pattern due to the pandemic.

2:58

Max Kellerman defends why he is picking Kawhi Leonard as the best player in the world over LeBron James.

What's at stake?The only focus the Clippers have had all season is on winning the franchise's first championship. Not long after the NBA suspended the season, Clippers management secured Peloton bikes and gym equipment to provide their players with home gyms. Lawrence Frank, Doc Rivers and the Clippers have held countless Zoom meetings and phone calls with coaches, players and staff members to not only keep everyone on the same page, but to also come up with any and every idea that could help the team win a title.

Big question after the layoff: Can the Clippers stay healthy with an unprecedented break in the season?When the season came to a halt, the Clippers were getting stronger, winning seven of eight games, with their only loss coming to the Lakers. Rivers made the health of his team entering the playoffs paramount, and nothing changes now. The hiatus should only help Leonard and George health-wise. But with players having not played in a game in months, the Clippers will ramp up Leonard, George and veterans like Lou Williams as safely as possible.

Did you know? The Clippers bench averages an NBA-best 51.5 points per game this season. The only other team to average at least 50 PPG off the bench since starts were first tracked in 1970-71? Last year's Clippers, who averaged 53.2 PPG.

-- Ohm Youngmisuk

2019-20 record: 43-21 (.672)Vegas title odds: +1500

The Celtics head into the restarted season in a bit of a bubble themselves in the East standings -- three losses behind the second-place Raptors and three losses ahead of the fourth-place Heat.

How they got hereAfter all of the tumult that followed Boston throughout last season, this season couldn't have been different. The Celtics had hardly a moment of difficulty at any point, cruising on a 55-win pace while seeing both Jayson Tatum and Jaylen Brown take significant leaps. Daniel Theis more than capably stepped into the starting center spot vacated by Al Horford, and Kemba Walker provided the stable leadership the franchise needed, even as he dealt with a knee issue for the final few weeks before the shutdown.

0:43

Jalen Rose predicts the Celtics to come out of the Eastern Conference when the season resumes on a neutral court.

What's at stake?Oddly, not a lot. Boston is good enough to make a deep playoff run and could even reach the NBA Finals for the first time in a decade. But for a team with a young core under contract through next season and beyond, this should be far from Boston's final shot at making noise in the postseason.

Big question after the layoff: Is Kemba healthy?Walker first missed games because of a knee issue, and then struggled upon his return. If he's fully healthy, Boston will be a threat to beat anyone. There's one other question surrounding the Celtics: Where will the 76ers wind up? Boston would be thrilled if Philadelphia can slide ahead of the Pacers and get into fifth place in the East. While NBA fans would love a Celtics-Sixers showdown in the first round, Boston would not -- Philly won three of four meetings this season by an average of 10.3 points before a 116-95 Celtics win in the rivals' final meeting.

Did you know?Who says only Houston can play small ball? According to the Elias Sports Bureau, 93.4% of Boston's points have come from players 6-foot-8 or shorter, the highest percentage by any team in a season since the 1989-90 Warriors (94.8%).

-- Bontemps

2019-20 record: 43-22 (.662)Vegas title odds: +2200

There was a new feel for the Nuggets this season, with that uncomfortable "E" word hovering over them: expectations. They've been viewed all season as a top-tier contender, and for the most part, played like it.

How they got hereThe start of 2020 was full of attrition for the Nuggets, but they weathered the storm to maintain their place among the West's elite. And they did it largely behind the brilliance of Nikola Jokic. He carried them through an injury-filled January to set up the stretch run for Denver as they pushed for the postseason. Jokic is what props the Nuggets up, but in the weeks before the shutdown, Jamal Murray was getting healthy and progressing. Their two-man chemistry, combined with some well-rounded, versatile depth, has the Nuggets in the conversation.

What's at stake?Last season was a resounding success for Denver despite a seven-game second-round defeat to the Blazers. This season, that kind of exit would be viewed as a disappointment. The playoffs ask questions you can't anticipate, and they take storylines and narratives and amplify them. If the Nuggets struggle, it'll be about the pairing of Jokic and Murray. It'll be about the future of Paul Millsap and Jerami Grant's contracts. It'll be about what they're missing, not about what they have. When you get good, it's what comes with the territory.

Big question after the layoff: What will Jokic look like?There's no polite way to say it, but with Jokic's self-admitted issues with fitness in past seasons, taking almost three months off could be a recipe for thickness. But according to Murray, it's the opposite. "Joker got a little four pack," Murray said of Jokic suddenly looking slimmer after working out heavily during the coronavirus shutdown.

Did you know? Jokic leads the Nuggets in total points, rebounds and assists, which he has done in each of the previous two seasons. According to Elias, Jokic could join LeBron James (2011-13 Heat) and Wilt Chamberlain (1965-67 76ers) as the only players in NBA history to lead their teams in all three categories for three straight seasons.

-- Royce Young

2019-20 record: 41-23 (.641)Vegas title odds: +6000

The Jazz will finish the season without second-leading scorer Bojan Bogdanovic (wrist surgery) and with a spotlight on the dynamic between the cornerstone duo of Rudy Gobert and Donovan Mitchell.

How they got hereIt had been a strange season for the Jazz even before their two best players became the sport's poster boys for a pandemic after becoming the first NBA players to test positive for the coronavirus. Utah had a 19-2 stretch sandwiched by a lot of so-so basketball. Mike Conley Jr. had a harder time than anticipated adjusting to his new surroundings and system after spending the previous 12 seasons in Memphis. The Jazz had to remake the bench in midseason, trading for Jordan Clarkson, cutting Jeff Green and promoting Georges Niang and Tony Bradley to key rotation roles. Utah had won five of six games before Gobert's positive test halted the season, and coach Quin Snyder felt like he had found some rotation solutions. But it's back to the drawing board after Bogdanovic's surgery.

What's at stake?Any expectations have been diminished drastically by the loss of Bogdanovic, a 20-point-per-game scorer whose 41.4% 3-point shooting was a critical element of the Jazz's spacing. Could Gobert's playoff performance impact potential offseason extension discussions? He's eligible for the supermax, but it's hard to see the small-market Jazz offering that much to a center who isn't a primary scorer, no matter how dominant Gobert is defensively and on the glass.

Big question after the layoff: Can Gobert and Mitchell mend fences?Jazz sources are adamant that they can and will, even if they won't be singing kumbaya by the campfire, noting that they've had numerous, positive conversations with each other and in various virtual group settings over the last several weeks. But the question still lingers, particularly since Mitchell has declined to address his issues with Gobert publicly.

Did you know? Donovan Mitchell is averaging a career-best 24.2 points per game. That's the highest scoring average by a Jazz player since Karl Malone in 1999-2000. Malone, Adrian Dantley and Pete Maravich are the only players in Jazz history with a higher single-season scoring average than Mitchell.

-- Tim MacMahon

2019-20 record: 41-24 (.631)Vegas title odds: +4000

Miami is primed to make a push in the bubble behind a fully rested and healthy Jimmy Butler. If Bam Adebayo can continue his star trajectory and veteran Andre Iguodala can provide veteran guidance, coach Erik Spoelstra has to like his chances about his team being able to make a run.

2 Related

How they got hereThe biggest revelation for the Heat wasn't just how quickly they jelled behind Butler and Adebayo -- it was the immediate impact of the younger players on their roster. Kendrick Nunn, Tyler Herro, Duncan Robinson and Derrick Jones Jr. all played important roles in the Heat's success and depth. It will be interesting to see how much of a playoff impact former Finals MVP Iguodala -- acquired from Memphis at the trade deadline -- has with his new team.

What's at stake?The challenge for the Heat is finding out just how far their current core can take them. Do they have enough with this group to push to the top of the East, or will they come up short and have to add another star-caliber piece when free agency opens?

Big question after the layoff: How will the neutral site impact Miami?The Heat went 27-5 at home but 14-19 on the road this season. For a team that had an inside track at home-court advantage in the first round before the season was suspended, how the Heat respond to neutral-site games is key.

Did you know? Adebayo is on pace to become the first player in Heat history to average 10 rebounds and 5 assists per game.

-- Nick Friedell

2019-20 record: 40-24 (.625)Vegas title odds: +6000

Before the league shut down, the Thunder and Jazz were set for a game that would've tilted the current four and five seeds in the Western Conference. On the surface, the Thunder don't seem like a possible top-four West contender, but strictly by the numbers, that's what they've become.

How they got hereIt was a rocky start for OKC, going 6-11 out of the gate with a variety of close losses and big questions. But it all turned right around Thanksgiving, with Chris Paul asserting himself as the league's most dominant crunchtime scorer and the Thunder's chemistry blossoming around a dynamic three-guard lineup. Since Thanksgiving, the Thunder are 34-13, piling up the second-most wins in the league in that span behind only the Bucks.

What's at stake?The Thunder have been riding a wave of positive momentum throughout the season. They have big offseason questions looming, like possibly trading Paul to kickstart an inevitable rebuild that could include moving pieces like Dennis Schroder or Steven Adams. But along with it, coach Billy Donovan's deal is up after this season. He has validated his coaching chops all season long, ascending into the Coach of the Year conversation, but where does he fit if the roster dominoes start to fall?

Big question after the layoff: Is the chemistry intact?The Thunder currently hold the longest winning streak in the Western Conference. So, it's only three games, but they walked onto the floor against the Jazz on March 11 with as much momentum as they'd had all season. Their last complete game was a stirring, emotional win in Boston on a last second steal that pushed them to 16 games over .500. What has made the Thunder so dangerous this season has been their connection and chemistry. Paul sets the tone but has given plenty of space for Schroder to elevate as a scorer and Shai Gilgeous-Alexander to develop as a floor leader. Paul has gone to extended lengths to try to maintain some of that chemistry during the shutdown, but it's one thing to get together on a weekly Zoom call; it's another to make timely decisions in the last minute of a one-possession game.

Did you know?The Thunder have 16 wins when trailing entering the fourth quarter this season, twice as many as any other team in the NBA and two shy of tying the 1962-63 Lakers for the most such wins in a season in the shot-clock era (since 1954-55).

-- Young

2019-20 record: 40-24 (.625)Vegas title odds: +1500

The Rockets, who appeared to be running on fumes before the season was suspended, should be refreshed and ready to resume the NBA's great micro-ball experiment.

How they got hereIt's been a roller coaster of a season for the Rockets, who underwent a significant roster remodeling over the past year. It started with the summer trade for Russell Westbrook. The midseason, all-in commitment to small ball (signified by trading Clint Capela and a first-round pick in a multi-team deal that brought Robert Covington to Houston) was influenced by the desire to unleash Westbrook in the open floor. The 6-foot-7-or-less Rockets started fast, but they faded, losing four of their last five games before the shutdown.

2:12

Kendrick Perkins sees the Rockets as heavy title favorites after seeing James Harden's dedication and apparent weight loss during the pandemic.

What's at stake?It's no secret that there is a strong probability that the Rockets will have a new head coach next season. That's been widely known since contract extension talks with Mike D'Antoni broke down (twice) in unusually public fashion. There are rumblings around the league that general manager Daryl Morey's job status could be in jeopardy as well, but owner Tilman Fertitta was adamant he wouldn't consider firing Morey (who has several years remaining on his contract) after the tweet that caused the Rockets and league's relationship with China to deteriorate, and Fertitta hasn't wavered on that stance. You can never be sure, especially if Morey is at the wheel, but the Rockets' core likely returns intact next season regardless of the results in Orlando.

Big question after the layoff: Can James Harden get his groove back?Harden had a historic two-month run, averaging 39.0 points per game on a sizzling 66% true shooting percentage from early November to early January. His heavy workload -- both in minutes and the effort it takes to generate shots as an iso player facing frequent double teams -- appeared to take a toll on him. Those numbers dipped significantly (29.0 points, 57.2% true shooting percentage) in his past 22 games as he struggled from 3-point range. Harden committed to conditioning during the hiatus, and if he regains MVP-level form and Westbrook continues his success in small-ball lineups, the Rockets will be dangerous.

Did you know? Since switching to the small-ball lineup on Jan. 31, the Rockets have been out rebounded by 9.4 rebounds per game, the worst rebounding differential in the NBA during that span. Over a full season, that would rank as the third-worst differential since rebounds were first officially tracked in 1950-51, according to research by the Elias Sports Bureau.

-- MacMahon

2019-20 record: 39-26 (.600)Vegas title odds: +12500

The Pacers have flown under the radar all season long. But despite dealing with injuries and going through a massive roster overhaul in the offseason, Indiana still found itself in the mix for a top-four seed in the East when the season was brought to a halt.

How they got hereVictor Oladipo, the team's talisman, did not play his first game until Jan. 29. Malcolm Brogdon, the team's marquee free-agent signing, missed 17 games due to injuries. And yet Indiana still managed to find itself in fifth place in the East when the season was suspended behind a frontcourt of T.J. Warren, first-time All-Star Domantas Sabonis and Myles Turner.

What's at stake?Whether Indiana can become a real contender in the East, or just a nice middle-of-the-pack playoff team, will likely center around whether Oladipo can return to the form he displayed during the 2017-18 season, when he was an All-NBA selection. What his future looks like, as well as whether Indiana tries to continue forward with the tandem of Sabonis and Turner long term, could be impacted by what happens in Orlando. Oladipo can become a free agent in 2021.

Big question after the layoff: What version of Oladipo will arrive?His final game before the season was suspended was his best game of the season -- a 27-point outburst against the Celtics. If Oladipo can play at an All-Star level next to Brogdon, Indiana is going to be a much more difficult team to face in the East playoffs than some might think.

Did you know?Indiana has been eliminated in the first round in each of the past four postseasons. The Pacers are one of eight teams to make the playoffs in each of the past four seasons, but they are the only one not to win a round.

-- Bontemps

2019-20 record: 39-26 (.600)Vegas title odds: +2500

Philadelphia was one of the NBA's most confusing teams this season. But after the long layoff, the 76ers will enter the bubble healthy and with a real chance to capitalize on their immense potential.

How they got hereThe Sixers entered the season expected to battle with the Bucks for the top spot in the East. Instead, Philadelphia swung wildly back and forth from game to game, posting the NBA's best home record (29-2) as well as the worst road record (10-24) of any playoff team in the league. They also dealt with ongoing turmoil about free-agent addition Al Horford's fit, Ben Simmons' continuing lack of a 3-point shot and Joel Embiid dealing with more injuries.

What's at stake?There may not be a team with more at stake than the Sixers. If this team flames out, will coach Brett Brown be dismissed? Will Horford be traded? Would the Sixers consider moving on from either Simmons and Embiid? So many things have changed the past few years in Philadelphia that it's hard to believe even more could be in store.

Continued here:
Everything to know about the NBA's 22-team restart at Walt Disney World - ESPN

Aaron Allen-Murdock wont let a little knee injury discourage his hoop dreams.

The 19-year-old Marion native was all ready to run the fast break right into the Old Rochester Regional High School gymnasium to retrieve his Class of 2020 yearbook when he was whistled for a three-second lane violation.

Allen-Murdocks momentary miscue amused the faculty and staff charged with managing the arrival of up to 175 graduating seniors who on May 27 participated in an organized campus drive-through arranged by homeroom for safe-spacing purposes.

A big reason for the smiles and laughter was the positive energy exuded by a student whose goals have dimensionally expanded thanks to a dramatic loss of weight from 250 to 170 pounds. Eager to make his mentors proud, the 5-foot-7 guard is essentially paying forward the support he received from classmates who noticed he was on a mission.

Ive been losing weight since the beginning of last (school) year. I started lifting (weights), going to the gym and I started boosting everything. And they noticed it, said Allen-Murdock, who had his heart set on playing varsity basketball for ORR when he tore the anterior-cruciate ligament in his right knee while playing basketball last fall at the Gleason Family YMCA in Wareham.

During recovery, he gained back 15-20 of the 60 pounds he had lost from habits and the injury part because I was down. The thing is, when youre down, you want to eat because you feel bad so you just do it, he explained. The thing is I wanted to work out, and youve got to remember I just lost 50-something pounds, and Im injured and I cant go to the gym at all now. It was hard on me.

Along the way back to full mobility, Allen-Murdock righted his ship, resumed what he calls the 16-8 diet (i.e. 16 hours of fasting and an eight-hour window to eat) and got his weight down to 170 pounds. Now he wants to add muscle mass while continuing to lose fat.

My goal is to get in the best shape of my life, he said. I think Im capable of walking on. At a very healthy weight with muscle mass, I think I am capable of playing for a (Division III) college basketball team.

Allen-Murdock plans to attend Cape Cod Community College for the next two academic years before transferring.

His dream job is to someday call play-by-play for an NBA team. To that end, he studied in Mike Besons sports-media class. Allen-Murdock has an Instagram page on which he posts Celtics analysis and NBA-related notes.

Beson says Allen-Murdock was always a hard worker in high school. Anything that sports came into it, he was so excited about it.

The value in a sports-media class, says Beson, is in exposing students to what really goes on and whats required on a daily basis.

To have to write and do something for hours at a time and not just love it when youre watching it, is a true test, one that Beson said Allen-Murdock passes with flying colors. Aaron loves doing anything and everything with sports. (For him its) pure excitement.

Allen-Murdock participated in his high schools fledgling Unified sports program, impressing former ORR basketball player and future superintendent Mike Nelson, who was on hand for the May 27 graduation-related event.

His personality and the way he went about it, in terms of the care he brought and the attitude to make everyone feel included; it was contagious, said Nelson. I feel that anyone who would watch any of the games would be proud of him I think he really set the stage for future years.

Led by Principal Mike Devoll who was at curbside with clipboard in hand, several members of the ORR faculty and staff gave the arriving seniors in their cars a memorable sendoff. Students returned textbooks and received COVID-19 kits and a Bulldog Quarantine long-sleeve t-shirt.

The first to arrive was Rochester native Abby Aldworth, 18. A former Old Colony Regional Vocational-Technical High School student, Aldworth changed course and attended ORR for her senior year. She plans a gap year for 2020-21 and will take online courses at Bristol Community College while plotting a new direction.

I wanted to be a nurse initially, and then I kind of figured out that that wasnt the path I wanted to take, said Aldworth, who did become a certified nursing assistant and works at Sippican School.

Aldworth, who drove up with her mother Donna, graduates the same year as older sister Lindsay Aldworth, a Bristol Aggie alumna who just graduated with Bridgewater State Universitys Class of 2020.

By Mick Colageo

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Hardwood Has Not Heard the Last of Allen-Murdock - Wanderer

In a perfect world, you had planned for your pregnancy in every way possible. This included getting down to your ideal weight beforehand. But for many women, this isnt realistic. Pregnancy, while an exciting time, can turn into a weight dilemma for women who are already overweight. This is because of the inevitable weight gain associated with having a baby.

Fortunately, growing research suggests that losing some weight during pregnancy might be possible and even beneficial for some women who are extremely overweight or obese (have a BMI over 30).

Losing weight, on the other hand, isnt appropriate for pregnant women who were at a healthy weight before pregnancy. If you believe you can benefit from weight loss during pregnancy, talk to your doctor about how to do so safely without affecting your baby.

Even before theyre born, your future baby relies on you in numerous ways. Your body nourishes and carries them for about 40 weeks, helping them grow and develop. Having excess weight can cause problems during pregnancy because it can get in the way of these processes.

Being obese while pregnant may lead to:

Despite such dangers, your best approach to weight loss is through a consistent, yet gradual plan with a focus on healthier lifestyle changes. Gradual weight loss is best for your body and your baby.

If your doctor recommends that you lose weight, heres how to do so safely during pregnancy.

Being overweight during pregnancy can sometimes change the focus to only losing weight. But the fact is, youll still gain some weight, and it is important to know how much a healthy amount of is. After all, there is a human growing inside of you!

Follow these pregnancy weight gain guidelines from the National Institute of Diabetes and Digestive and Kidney Diseases, based on your weight before you became pregnant:

The first way you can lose excess weight is by reducing your daily calorie intake. Eating more calories than you burn off is the most common cause of weight gain. It takes a 3,500-calorie deficit to lose 1 pound. Over the span of a week, this equates to about 500 calories per day to cut out.

Before you slash this many calories from your diet, be sure to keep a log and figure out just how many calories you really eat. You can talk to a dietitian to discuss food plans. You can also look up nutritional labels for foods from stores or restaurants to get a sense of how many calories are in each food.

Keep in mind that pregnant women should eat no fewer than 1,700 calories per day. This is the minimum and helps to ensure that both you and your baby are getting enough energy and nutrients on a regular basis.

If you normally consume far more calories than this, consider cutting down gradually. For example, you can:

Take a daily prenatal vitamin to ensure that you are getting all of the nutrients you and your baby need. Folate is especially important, as it helps decrease the risk for birth defects.

Some women are afraid to exercise out of fear of it harming their babies. But this definitely isnt true. While some exercises, such as situps, can possibly be harmful, exercise overall is extremely beneficial.

It can help you maintain your weight, reduce birth defects, and even ease some of the aches and pains you experience during pregnancy.

The current recommendation isnt different from nonpregnant women: 30 minutes of activity per day. If this is too much for you to start, consider breaking up the 30 minutes into shorter blocks of time throughout the day.

Some of the best exercises for pregnant women are:

On the flip side, you should avoid any activities that:

While youll certainly gain weight naturally from your pregnancy, the majority of this weight gain happens in the second and third trimesters. Your baby also grows rapidly during the last two months of pregnancy. You cant control weight gain attributed to your baby and supporting elements like the placenta, so its best to address any weight issues earlier in pregnancy.

Some success in weight intervention among pregnant women has been reported through a study published in the journal Obesity.Researchers found that women who received advice between weeks 7 and 21 of pregnancy were less likely to gain excess weight during the third trimester. The same group of women studied also benefited from weekly support group meetings.

This is just one example of when early planning helped to stave off excess weight gain. If you want to lose weight, or control the amount of weight you gain overall during your pregnancy, be sure to have your doctor help you come up with a plan early on. Your doctor can also refer you to a dietitian for more advice and meal planning.

For most pregnant women, weight management is safer than any form of significant weight loss. Despite the benefits of having a lower BMI during pregnancy, losing weight isnt appropriate for all women.

Part of the concern comes from the methods of traditional weight loss: calorie cutting and exercise. Its important to watch your calorie intake and to exercise during pregnancy. But overdoing it to an extreme could potentially harm your baby. This is why most doctors dont recommend weight loss during pregnancy, unless youre significantly overweight. Discuss any questions or concerns you have with your doctor.

Your doctor can help you make the safest decision for you and your baby. You can always revisit an overall healthy weight loss plan after your baby is born.

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How to Lose Weight During Pregnancy Safely

Weight loss at any age can improve your sense of well-being, your body's functions and overall health. The Centers for Disease Control and Prevention notes that losing just 5 to 10 percent of your body weight -- about 10 to 20 pounds for a 200-pound person -- can improve your blood pressure, blood cholesterol and blood sugar levels. As a 60-year-old woman, weight loss may come more gradually than it did in your youth, but the positive effects are undeniable. The typical weight-loss tactics -- moderating portions, choosing foods with a high nutritional quality, and becoming more physically active -- don't change as you age.

Activity helps you manage your weight at any age.

Image Credit: moodboard/moodboard/Getty Images

Principles of Weight Loss

A calorie deficit helps you lose weight no matter how old you are. Consume 3,500 calories fewer than you burn to lose 1 pound. If you create a deficit of 250 to 1,000 calories per day for a week, you'll end up 1/2 to 2 pounds lighter.

As a 60-year-old woman, you most likely burn fewer calories than a woman half your age. You have less muscle mass from the natural effects of aging, which lowers the number of calories your body burns per day. Exercise and other daily physical activity can help you burn more, though. An average, sedentary woman at age 60 burns 1,600 calories; but if she's moderately active, that number increases to 1,800. If you're highly active, you could burn as many as 2,200 calories per day.

Eat Adequate Calories

Consume a minimum of 1,200 calories per day to get all the nutrients you need and prevent your metabolism from slowing down further. For all but the most active 60-year-olds, cutting 1,000 calories from your daily intake to lose 2 pounds per week will result in an intake that's too low. Instead, plan on a more moderate loss of 1/2 to 1 pound per week, which means you'll create a deficit of just 250 to 500 calories per day. Use an online calculator or talk to a dietitian to get your baseline calorie needs from which to subtract calories and create a deficit.

Starving yourself won't provide you with the nutrition or the energy you need for your daily activities. Avoid processed foods, such as snack mixes, baked goods, refined white flour foods and soda. Choose whole foods for meals, with your portion sizes depending on your goal calorie intake. An intake of 1,200 and 1,400 calories per day is considered low and will mostly likely yield weight loss.

Dietary Choices for Weight Loss

Base each meal on lean proteins, whole grains and fresh vegetables. Between meals, snack on low-fat dairy, healthy fats and fresh fruit.

Typical breakfast foods include eggs, whole-grain toast and an orange; oatmeal, strawberries and skim milk; or low-fat plain yogurt, slivered almonds and blueberries.

For lunch and dinner, have a 2- to 4-ounce serving of protein, such as tofu, white fish, skinless poultry, white-meat pork or lean steak. Adequate protein while dieting helps postmenopausal women preserve essential lean body mass, showed a 2008 study published in the Journal of Nutrition, Health and Aging.

Serve the protein alongside approximately 1/2 cup of whole grains, such as wild rice, quinoa, barley or brown rice. Fill up your plate with watery, green vegetables, such as broccoli, fennel, asparagus, kale and spinach. Other colorful vegetables, including cauliflower, bell peppers, eggplant and cabbage, are also appropriate. Vegetables have a low number of calories per serving, but lots of phytonutrients and also fiber, which helps fill you up.

Watch sauces and dressings; they can add a lot of extra calories without much nutritional value. Opt for lemon juice or vinegar, olive oil and fresh herbs for flavor.

The Importance of Exercise for 60-Year-Old Women

If you're sedentary, plan on burning extra calories with at least 30 minutes of moderate-intensity cardio activity most days and weight training three times per week, advises a comprehensive review published in 2011 in the Journal of Midlife Health. Deep breathing, yoga and stretching can help reduce stress, which also contributes to weight gain.

Weight training with exercises such as the leg press, squats, lat pull-downs, military presses, seated rows and back extensions, helps you preserve lean muscle mass and improves bone density once you've passed menopause, especially when you're taking in a restricted number of calories. A 2010 study of Medicine and Science in Sports and Exercise followed the effects of six years of resistance training on previously sedentary post-menopausal women. Researchers determined that the exercise prevented weight gain and loss of lean muscle mass, compared to participants who did not practice resistance training. When you've cut calories to lose weight, the weight training helps ensure you lose fat, rather than muscle.

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The Best Way to Lose Weight for a Female of Age 60 ...

The chin up vs pull up question may never go away but the truth is, they are both excellent compound exercises, albeit not easy to perform correctly. Although similar to some degree, chin ups and pull ups work different muscles, or at least work similar muscles differently. Choosing one over another very much comes down to what muscle groups you would like to focus on more in your workout routine.

There are many different ways to build muscle and lucky for you, we have many great workout options here at T3: have a look at the best full body workout routine, this two-day push-pull workout, we also have a two-day push-pull upper body workout as well as the best beginners calisthenics workout too, just to mention a few.

Make sure the pull up bar is drilled in properly at home

(Image credit: mirafit)

Especially is you are trying to perform chin ups or pull ups at home, make sure that the pull up bar you're using is safe to use before you apply your weight onto it. These exercises might not seem too dangerous at first but your bodyweight provides plenty of resistance and if you fall off the bars for any reason, you can hurt yourself, pretty badly.

Before you even attempt to do either chin ups or pull ups, improve your grip strength by just hanging from the bar, resting your legs on the floor or on an elevated surface like a chair or aerobic step. When hanging, try not to drop your shoulders and engage your core as well.

Doing multiple sets of chin ups/pull ups require a lot of strength so don't try to rush progress and hurt yourself in the process.

Important: if you are new to exercising or haven't done much exercising in the past, try easing your body and mind into working out rather than going too strong at the beginning. If you have some excess body fat, we have a few handy tips on how to lose weight fast (relatively) as well as many articles on different diet methods (link to these are in the article above). Just be sensible.

Chin should go over the bar at the top

(Image credit: Future)

Best for: sculpting big arms, especially the biceps and strengthening the lats

Muscle worked: biceps, lats, forearm, shoulders, core

Chin ups are probably a tad bit easier to perform than pull ups, mainly because in the case of chin ups, your arm muscles especially your biceps can be utilised more during the movement. For the same reason, chin ups are better to build arm definition and to really make the biceps pop.

To perform a chin up, grab the bar with an underhand grip (palms facing you), hands being shoulder apart. Even in the lowermost position, you should drop your shoulders completely and engage your core too. This will help you stabilise your body, especially on your descent.

At halfway point, your chin should be over the bar. otherwise it's only a half-rep and you don't want to half-rep. It is not only less effective but also promotes bad form as well.

SIXPAD Electric Muscle Stimulation Training Gear | Prices from 175 at AmazonSIXPAD training gear won't replace hard work but it can make it more effective. These cordless pads can effectively enhance muscle stimulation and can "help users achieve an 8% improvement in abdominal muscle size after 4 weeks alongside a balanced diet and exercise" or so does SIXPAD claim. The percentage goes up to 12% after 8 weeks and many SIXPAD products can be used in other areas than just your abs.View Deal

Hands wide apart for a nice V-shape

(Image credit: Future)

Best for: achieving the coveted V-shape, building a strong upper back

Muscles worked: lats, teres major, rhomboids, biceps, core

Being able to perform pull ups correctly is the ultimate power move in a gym. Many people who can powerlift twice their bodyweight would struggle to do eight clean reps of pull ups.

Pull ups are challenging because you need to be agile as well as strong to be able to do the pull ups, not to mention shoulder mobility, something a lot of people ignore and just assume they have because "they use to rule the monkey bars in primary school".

To perform a pull up, hold the bar with an overhand grip (palms facing away from you) and hands being wide apart. A nice wide grip will help activate the lats even more and will help you shape that back-V sooner.

The same rules apply to pull ups as for chin ups: core engaged, not dropping shoulders, being mindful of the descent. As with any exercise, the slower you can perform it within reason the longer you activate the muscles and the quicker you are going to see results.

Munch on the right snacks

(Image credit: Grenade)

To avoid any injuries and to help recovery, keep an eye out on your protein intake and always stretch after your exercising sessions. And make sure you drink plenty of water as well. A decent gym water bottle doesn't cost all that much.

Supplement-wise, you only really need two: protein powder and creatine. The former will help in the muscle repair process and latter will boost performance. Both are safe to use and there is a wide variety of offerings so you can choose a flavour you prefer.

With creatine, we recommend you get the unflavoured variety because it mixes well with any liquid and you only need a small amount to keep your creatine levels saturated. This means you can mix your 3-5 grams of creatine with anything in the morning (water, juice, even coffee) without having to worry about an aftertaste.

If you feel like you need a nibble throughout the day, opt in for low-sugar protein bars and snacks as opposed to Mars bars.

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Chin up vs pull up: what's the difference, which muscles are worked and most importantly, WHAT IS THE BEST ONE? - T3

One of the positive side effects of this unique pandemic time has been the growing number of folks exercising outside.

Thanks to the nice spring weather and the sudden abundance of extra time on their hands, especially with those who normally are in school or those used to participating in some sort of team-oriented sport or working out in the gym, countless numbers of folks have turned to running and walking as their main mode of daily exercise.

As a longtime community running and walking coach, Im absolutely delighted to see so many people using these two wonderful and simple forms of exercise, as a physical and mental outlet, during this uneasy time.

The benefits of these two wonderful activities are endless, from great accessibility to low cost, and all research points towards healthier living and longevity if you can get out for 45 minutes or more 4-7 days per week. Because both activities are weight bearing and aerobic in nature, theyre incredibly efficient at quickly helping you to build your cardio engine, in addition to helping with weight loss.

Having said that, left unchecked, these two healthy activities can also just as quickly injure you. Im seeing lots of shin splints, Achilles and knee issues cropping up due to folks making some basic mistakes. Even those fit athletes, such as swimmers, volleyball players and soccer players, are hitting some speeds bumps as they accelerate into this new turf. Here are three tips to help you get safely started with what will hopefully become a lifelong exercise regimen:

1. Dont hear yourself breathing. Say what? You should work hard enough to sweat but absolutely no heavy breathing. Thats reserved for anaerobic athletes, like sprinters. I call it conversational pace, which simply means that you should always be able to comfortably talk while running or walking. So, your effort should stay constant as your pace varies based on terrain, weather and how youre feeling.

2. Less leads to more. For some reason, the classic distance many folks start an exercise program with is three miles. Ouch! Even though it may feel easy, for most folks just starting out, thats simply too far to go and too much time on your feet. I recommend starting out with a half-mile or 5-7 minutes and gently building from there. Its okay to exercise every day but I highly recommend undulating the distance. So, shorter one day and longer the next or run one day and walk the next.

3. Nose over toes. Long stride lengths and heel-to-toe mechanics are out and shorter strides, that keep you off your heels and more on your shock absorbency arches, are in. This leads to greater efficiency and less risk of injury.

Ive got an off-the-couch program all mapped out and ready to go for you. Just text me at 962-1694 and Id be happy to get it to you to help you get started.

Speaking of a recent surge of injuries, weirdly enough, one of the other main sources of new aches and pains is at the opposite end of the spectrum: sitting. Because many of us are sitting more than normal, were experiencing hamstring, back and calf discomfort and pain. Three quick tips to fend this off:

1. No perching. Always sit completely to the very back of the chair or couch.

2. No slouching. Always sit upright with your back slightly arched and no leg crossing.

3. Get up. Try to get up every 30 minutes and take a lap around the room. Its actually better to sit six hours with 30-minute breaks than to sit for 90 straight minutes without getting up. As socially awkward as it may sound, Ive been known to get up in the middle of a board meeting and walk back and forth behind my chair. Weird guy but with a great feeling 65-year-old back!

And, for many, the new not-leave-the-house routine has led to one other sneaky source for injury: walking around the house shoeless. No shoes, no support. Going without shoes throughout the day has been the catalyst for a surge in plantar fasciitis injuries. And, sorry, bedroom slippers dont count.

With all of the large regulation four-lap tracks closed except the Curtis Elder venue at Charlottesville High School, many folks have flocked to this beautiful new facility for their running and walking pleasure over the past three months. CHS Athletics Director Rodney Redd has been gracious in keeping the gates to this wonderful neighborhood venue open to all of us, but he only asks for us to stay out of lanes 1 & 2. Why? Because it prematurely wears out those important competition lanes. This goes for everyone, from those doing speed workouts to walkers. We have measured what it takes to run or walk for a mile in lanes 3 and 8 and its all available on a video on the Charlottesville Track Club site. Thanks for respecting this simple request. And heres to a round of applause to Redd, agood neighbor, and the Black Knight community.

The Charlottesville Track Club is once again hosting its annual summer training program to prep runners for a half or full marathon in the fall. Ive had the pleasure of serving as the coach of this safe, personalized program for the past 30 years and this summer will be different due to the pandemic. Well be practicing safe distancing in guiding all of our participants to a local half marathon in October or full marathon in November. This popular program is open to all abilities, from runners with a 6- to 14-minute pace to those starting with a one-mile run to folks already running 7-9 miles at a time. Come join us! We kick things off on June 20. Go to charlottesvilletrackclub.org for more information.

At the other end of distance spectrum, my son Adrian, who takes the summer off from coaching the Albemarle High School cross country and track teams, has started a Cville Milers Club for anyone interested, this summer, in learning to race the mile or improving on a previous time. All abilities are welcome to this personalized program and its all free. Contact him at adrian.lorenzoni@gmail.com

Fast Times at Senior High! Weve seen a flurry of impressive times recently from our 65-and-over crew. Speedy folks like 75-year-old Jim Bell (8:02 pace for 5K), 72-year-old Jeffrey Plank (8:35 pace for 5K), 69-year-old Linda Scandore (sub-10-minute pace for 10K) and 67-year-old Harry Landers (7:40 pace for 10K), have been burning up the roads during this pandemic.

Stay tuned for information on the Womens Four Miler training program plus virtual runs for the Kiwaniss Independence Day 5K, the NPR 5K and a Summer Series for Kids and their Parents. All will be posted in the coming weeks, on the CTCs website.

Mark Lorenzoni has been coaching community runners and directing local charitable footraces, on a volunteer basis for close to 40 years. He can be reached by at 434-962-1694. Follow him on Twitter @CoachZoni.

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On the run: Tips for making the most of your walk during the COVID19 pandemic - The Daily Progress

Implementing safe management measures at the workplace will incur some added cost and inconvenience for businesses, but it will pay off in the long run and speed up the reopening of the rest of the economy, Trade and Industry Minister Chan Chun Sing said yesterday.

Allowing employees who can do so to continue working from home will minimise their risk of exposure to the coronavirus and thus provide more stability for employers, Mr Chan told reporters after a tour of food firm Prima Limited's flour-milling factory.

He acknowledged that some companies have given feedback that complying with the rules has increased operating costs, such as in cleaning expenses and costs associated with remote working needs.

"There will be some measures that require a bit of money, but take it as a long-term investment whereby it's going to strengthen the competitive position of the respective companies and ensure business continuity," he said.

This will reap rewards for companies in the long run, Mr Chan stressed.

Citing Prima, which exports flour to countries like Japan, as an example, he said: "When they can provide the continuity of services to their overseas markets, especially in times like this where many supply chains are disrupted, it becomes a cost advantage."

Companies with more progressive practices such as the flexibility to work from home will be better able to attract and retain talent, he said.

Thus, businesses should put the necessary measures in place in their own interest, and not out of fear of being penalised, he said.

"It is not about meeting somebody else's rules and regulations... It is about the company wanting to take the responsibility to make sure that their workers are safe and their business is not disrupted."

All workplaces allowed to operate are required to put safe management measures in place to prevent the transmission of the virus, including staggered shifts and break times and using the SafeEntry app for contact tracing.

Three businesses were ordered to shut earlier this week after inspections found that they had failed to meet these requirements, such as by instructing employees to return to the office instead of allowing them to work from home.

The more people that work from home, the greater the scope is for the Government to allow businesses that remain shut to reopen, Mr Chan said.

Singapore entered the first of a three-stage reopening of its economy on Tuesday after a two-month circuit breaker. In Phase 1, which is expected to last several weeks, businesses that operate in settings with lower transmission risks are allowed to resume activities.

However, workers should return to the workplace only if necessary, such as to use specialised equipment, according to guidelines by the Manpower Ministry.

Mr Chan noted that some workers have complained of being forced by their bosses to return to the workplace despite being able to carry out their duties from home.

The minister said firms that behave selfishly by requesting employees to return to the workplace unnecessarily may slow the easing of restrictions.

Such companies would be doing a disservice to those which have not yet been able to restart their operations, he said.

Prima's general manager Steven Yeo said that the safe management measures have taken some getting used to, though the costs to implement them have not been significant as the food manufacturer already had strict hygiene standards in place.

To prevent workers from different shifts from interacting, the company has staggered shifts by an hour, resulting in shorter working hours. This has not affected operations, said Mr Yeo.

A new packing machine was installed in April to meet a surge in demand for flour from households during the circuit breaker.

Sales of household packs last month were 3.5 times the average monthly sales last year, an unprecedented increase, Mr Yeo said.

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Setting up safe management measures will pay off for firms: Chan - The Straits Times

Since January, after the first Covid-19 case in Singapore was reported, the multi-ministry task force has gone to great lengths to put in place measures to prevent or minimise the spread of the coronavirus in the country.

Its efforts include imposing the circuit breaker for eight weeks.

The crisis has adversely impacted the economy and the Government has provided close to $100 billion to help businesses and Singaporeans.

A review published in The Lancet journal on Monday concluded that keeping at least a metre apart and wearing face masks and eye protection are the best ways to reduce the risk of Covid-19 infection.

This supports the stringent but necessary measures introduced by the multi-ministry task force.

I am therefore somewhat confused by the Ministry of Transport and the Land Transport Authority apparently taking a more relaxed stance on safe distancing requirements on MRT trains and public buses in phase one of the post-circuit breaker period (Trains, buses return to pre-circuit breaker frequency from today, June 2).

For example, boarding queue markers at bus interchanges and seat markers on train platforms were to be removed.

That sends the wrong message to the public.

I understand that crowds will build up at MRT stations and bus terminals if safe distancing measures are maintained without adjustments to train and bus frequency.

However, there could be other adjustments made to reduce the crowds while maintaining safe distancing, at least until Singapore enters phase two of the post-circuit breaker period.

We should not ease up before we are more certain infections within the community are really under control.

Luo Siao Ping

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Forum: Keep up strict safe distancing measures on buses and trains - The Straits Times