HE's helped the likes of Strictly's Viscountess Emma Weymouth and Made In Chelsea's Jamie Laing to get into shape.

And now celebrity PT Rory Knight is sharing his top tips on how the rest of us can shed the pounds before the festive season kicks in.

5

In particular, Rory emphasises the need to make sure you're in an overall calorie deficit - through overhauling your diet and fitness regime.

However, the fitness expert, who is aRoyalParksHalf Marathon ambassador and Co-Founder ofTrack Life LDN, is keen to remind slimmers that it's all about balance, and cheat days can certainly be enjoyed.

Here, he takes us through his top fitness and weight loss tips:

Rory says it can be a lot easier to get out of the door for a workout if you get your friends involved or join a club.

He says: "Find a crew or community to run or train with.

"I cannot even begin to tell you how motivating it is to train with like minded people committing to getting fitter together, rather than doing it alone."

Rory recommends trying the 80:20 approach to healthy eating - as it teaches you balance, moderation and indulging without a guilty feeling.

He says: "I try to stick to the 80:20 rule whereby I eat clean, fresh, unprocessed food 80 per cent of the time.

"The other 20 per cent I eat whatever I like!

"Eat smart and make sure you are including nutrient rich foods in your diet."

Running is possibly the best form of exercise out there when it comes to burning calories and shedding those pounds.

Rory says: "Running alone produces a highcalorieburn, which coupled with a healthy eating regime, should facilitate weight loss, as long asyouare in an overallcaloriedeficit.

5

"Simply, a calorie deficit means burning more calories than you put in.

"Basically, dont undo your hard work through poor dietary choices."

There are hundreds of apps that you can have in the palm of your hand, any hour of the day, that can help you track your calories and daily workouts.

Rory says apps like Map My Run can be key when it comes to blitzing body fat and tracking your progress - especially if you're a keen runner.

He says: "Map My Run is a good app for tracking your progress (average pace, distance etc) and it also includes coaching feedback based on your metrics and results.

5

"For me personally, my Apple Watch is an essential item as I can leave my phone at home and control my music and running apps through my watch."

Despite being a honed athlete, Rory very much endorses having a cheat day.

He says: "Do what works best for you - we are all uniquely different. For me personally absolutely have a cheat day!"

Rory, who was named the UK's 'Smartest Coach 2019' by Men's Health, has revealed that you'll get faster results if you hold yourself accountable and stay motivated.

He says: "Motivation has to come from within. I say to people to always think of their why.

Everyone has a reason why they train and this should be at the forefront of your mind whenever you are thinking of bailing out on a training session

"Everyone has a reason why they train and this should be at the forefront of your mind whenever you are thinking of bailing out on a training session.

"Training with a group or with a friend will also help because it keeps you accountable."

Rory is an ambassador for the Royal Parks Half Marathon, which took place earlier this month.

He recommends signing up for exciting challenges like this so you can set yourself a goal and have something to aim for.

He says: "Signing up to an event can help you significantly on your journey towards getting in shape, simply because you have a distinct goal or target to work towards.

5

"By having this commitment, you are far more likely to adhere to your training regime and achieve enhanced results.

"Usually a big bonus in training for a performance based goal (i.e. a half marathon), is that it often leads to direct improvements in several other aspects of your life - improved cardiovascular health, enhanced mood, more energy, settled sleeping patterns, better dietary habits etc, which will have a positive impact on your body composition and overall shape.

"Make that commitment and reap the benefits."

Running can be a lot more fun and interesting if you mix up the pace during your training sessions, according to Rory.

He says: "As well as gradually increasing your mileage on your long runs, incorporate speed work where you are working both at your target race pace and above your target race pace.

5

"Every single Track Life LDN session is tailored around making our participants faster, regardless of current ability level.

NO SH*T! Swearing while exercising really DOES help - and will blast belly fat faster

Exclusive

WHO DARES WINS Ditch the gym AND fad diets - Ant Middleton's easy tips to get in shape

FIT BRITS Record number of Brits ditching couch potato lifestyles for exercise

PACE SETTERS Caster Semenya 'does have advantage - high testosterone helps you run faster'

ENERGY GOALS Great breakfast picks to start the day and shower gels to wrap up your workout

FAB FITNESS Decathlon launches 'leggings for everyone' as part of body positive gym range

Exclusive

QUICK WORK Have a cheat day and Olympian Jo Pavey's other easy tips to get into running

Skip To It! Get fit with a trip down memory lane and an affordable skipping rope

MORE TONING, LESS MOANING Six ways to tone muscles and lose weight if you hate the gym

"Every session is uniquely different, with a big emphasis placed on improving your form.

"Anybody can run, but whats important is improving your running technique because this will ultimately make you faster and more efficient."

For more information on how you can secure a place in the 2020 Royal Parks Half Marathon, please visit https://royalparkshalf.com/

See original here:
Weight loss: Treat yourself and try the 80:20 diet Jaime Laings PT shares top tips for fast results - The Sun

Rice is one of the most popular and widely consumed staple foods across the world. But there are a lot of misconceptions related to rice intake like it makes you fat and increases the blood sugar levels. The first thing that comes to everyone's mind when they decide to lose weight is to cut down rice consumption. High in carbohydrates, rice is considered as one the worst foods to have when trying to shed kilos. But is rice really fattening? Let's bust this myth forever. Parts of a whole grain All whole grains are made of three parts: Bran, Germ, and Endosperm.Bran is a hard outer layer that protects the inner parts and is rich in fiber, minerals, and antioxidants. The germ is a nutrient-rich core, which contains carbs, fat, protein, vitamins, minerals, and antioxidants. The endosperm is the largest part of the grain and is entirely made of carbs with a small amount of protein.

Brown vs white rice nutrition value

Brown rice Brown rice is intact with whole grain and contains both bran and germ. So it is more nutritious as compared to white rice and is rich in fiber and antioxidants. The nutritional value of rice is:Calories: 130 Carbs: 29 gramsFiber: 0 grams Protein : 2 grams Fat : 0 grams Manganese : 19% RDI Magnesium : 3% RDI Phosphorus : 4% RDI Vitamin B6 : 3% RDI Selenium : 11% RDI

White rice Both bran and nutritious germ are removed from the white rice to improve the quality of the rice. So, we can say that all the nutritions are stripped away from white rice and it is entirely made of carbs in the form of starch. This factor makes brown rice a healthier choice than white rice.

Nutrition value Calories: 112Carbs: 24 gramsFiber: 2 gramsProtein: 2 gramsFat: 1 gramManganese: 55% RDIMagnesium: 11% RDIPhosphorus: 8% RDIVitamin B6: 7% RDISelenium: 14% RDI

Rice and weight lossBy comparing the nutritional value of both the types of rice it becomes clear that brown rice is healthier than white rice. The fiber, nutrients and plant compound found in brown rice may increase the feeling of fullness and as a result, people eat fewer calories. It has been observed that eating brown rice is helpful in weight loss.

More:
Weight loss: Is rice fattening? All you should know about this staple food - Times of India

Being overweight takes a hit on your self-confidence. For 33-year old dentist, Rekha Patel, excess weight got along health problems and lifestyle troubles which crippled her self esteem and overall well being. That was the moment she decided to adopt a healthier lifestyle.Also See: Weight loss and other benefits of besan kadhiHere is her motivating weight loss journey! Read on!Name: Dr.Rekha PatelOccupation: Dentist

Age: 33 years

City: JodhpurHighest weight recorded: 78 kilosWeight lost:24 kilos

Duration it took me to lose weight: 3 to 4 monthsThe turning point: I was always a healthy person. In my pregnancy, I put on some weight. Even after going for normal delivery and breastfeeding exclusively, it got really hard for me to lose weight. 6 months after giving birth, I couldn't get back to my previous state. That was a big letdown and I decided to make big changes.My breakfast: I have six egg whites for breakfast.

My lunch: For lunch, I have one bajre ki chapati with a serving of green vegetable gravy. I skip out heavy carbs like potatoes and rice for lunch.

My dinner: In the evenings, I have a healthy chapati made out makki ka atta (corn flour) with either simple homely daal or a subzi, made in less oil. Salads are something I do not miss out on.

I have made such simple changes to my diet, I do not feel the urge to cheat or indulge in calories now and then. Till now, I am religiously sticking to my diet plan and have no plans to back out.

My workout: While majorly, it has been my diet which has changed the way I look, I do make it a point to work out regularly. I work out in the evening for around an hour. However, since I have a one-year-old baby to take care of, going to the gym is a luxury I cannot afford. I exercise at home and stay active all through the day.Low-calorie recipes I swear by: As long as you have everything homemade and fresh, you can rest assured that you do not have to be extremely calorie-conscious.Fitness secrets I unveiled: A good weight loss plan involves 70% diet changes and 30% workout. Simple diet changes can do miracles for your health and alter your shape! Ever since I have lost weight, all of my major health problems have also vanished. Back pain, leg pains, and frequent aches and tiredness spells are no longer there and I am healthier than before.

How do I stay motivated? Ever since I kickstarted my transformation journey, I started to see the changes in myself within a few days. To keep my spirits high and stay motivated, I see myself in the mirror and admire the curves (which were not there before!). Choosing the dresses I can now wear and having options to pick from is so exciting and I regret not having that option before. Most importantly, I get to hear lovely appreciative comments from those around me. It feels like I have won some sort of competition and now winning prizes.

How do you ensure you dont lose focus? Once you start to see the results, it turns into an addiction and it is so hard to stop then. Secondly, now that I have left behind my unhealthy diet, I no longer feel the urge or attraction towards high calorie and fried food.

I heard so many bad, negative comments from people constantly talking about my size and figure and it hurt my self-confidence. I am actually scared of going back to my old self now. It scares me!Whats the most difficult part of being overweight? I got so scared of looking at myself in the mirror and seeing all that excess fat! It felt guilty for buying XL size dresses and this took a hit on my self-esteem. Added to that, I was diagnosed with a lot many minor health issues and infections, all connected to my weight troubles.

What shape do you see yourself 10 years down the line? I wish I could remain the same shape I am right now and stop aging!What are the lifestyle changes you made? I religiously follow a schedule and a diet plan. However, I ensure that I do not let myself go hungry. I am more conscious about what I eat now and how healthy my food is. Even though I have a cook taking care of my meals, I always supervise the cooking method and the ingredients she puts in the food.

Of course, very selfishly, I also want to say that I now have the luxury of buying and browsing at different clothes and this I consider the biggest lifestyle change. I am more active and feel a difference in my stamina. Mentally, I am in better shape too. I am always happy and elated to meet people now.

Continued here:
Weight loss story: 'I felt guilty buying XL-sized clothes when I was overweight' - Times of India

FOR many people, belly fat is the hardest stuff to shift.

Our guts are where we store stress, hormones, insulin resistance - making it probably the toughest place to tone andlose weight.

7

And this means it's not just weight gain that can cause a protruding tummy.

Hormones, bloating and other factors can also cause your stomach to look chubbier than you might like.

Despite this, there are several steps you can take to prevent this from happening.

Here we talk through the different types of bellies and what you can do about each of them.

7

After years of too many beers, many people find their tummies morph into something looking more like a keg.

It's mainly down to those brewed liquid calories you sink at the bar which contain anywhere between 180 to 500 calories per pint - depending on your tipple.

On top of this, beer is made with hops, and hops contain phytoestrogens, which are plant compounds that have similar effects to the female sex hormone oestrogen.

While it hasnt been proven, there is speculation that the phytoestrogens in beer change the way your body stores belly fat.

How to treat it

Drinking even a little less each day through the week can have benefits for your health, helping you cut down down on calories and contribute to weight loss.

And if you really can't ditch the booze, consider picking a tipple which is lower in calories.

In particular, a recent study showed that a glass of red wine is "good for your gut" and can even help keep you slim.

Otherwise, lifestyle changes like doing more exercise and cutting down on your calorie intake and fatty foods will help you shift that stubborn beer belly.

7

Pregnancy dramatically changes a woman's body - and a growing belly is the most obvious one.

Even though you lose about 13 pounds when you give birth, it's likely you gained more than that during your pregnancy.

Abdominal separation may also during or after pregnancy - which is when your growing uterus causes the two long muscles that run parallel in your abdomen to separate from each other.

How to treat it

Despite what many celebrities would have you believe, losing weight after pregnancy can take time.

Your body needs time to recover from having a baby - with doctors recommend waiting until your postnatal check up around six to eight weeks before you start changing up your diet or exercise regime.

First, start eating healthily and drink water throughout the day to stay hydrated.

Ditch sugary foods and instead opt for meals high in fibre as this will aid weight loss and provide you with energy to keep you going throughout the day.

Surgery may be used to correct abdominal separation caused by pregnancy or some other type of strain in the abdomen.

7

Brits are more stressed than ever - with three in four of us feeling overwhelmed or unable to cope.

And we often forget that stress can seriously impact our bodies, especially our gut.

Stress leads to elevated levels of cortisol known as the stress hormone which contributes to the storage of fat, particularly abdominal fat that is often the hardest to get rid of.

Stress can also lead to a decrease in fat oxidation, the process that allows fat to be burnt as energy.

This means that you dont necessarily have to be consuming more food to put weight on.

How to treat it

Take steps to manage your stress such as deep breathing, going for a short walk or building time into your day to relax.

Herbal supplements such as ashwagandha and rhodiola have been shown to help lower cortisol levels, However, if you are taking medication, you should always check with your doctor before taking supplements.

Nutritionists also suggest snacking on nuts if you notice your belly getting bigger from stress - as they're packed with magnesium which seems to help keep cortisol levels low.

Broccoli is also a great thing to add to your diet as it's high in folic acid, which aids stress reduction.

7

One common side effect of the menopause is weight gain due to fluctuations in hormones.

New evidence suggests that plummeting oestrogen levels may encourage us to eat more and exercise less, lowers the metabolic rate and increases insulin resistance, making it more difficult for our bodies to deal with sugars and starches.

Our hormones also influence fat distribution.

Perimenopause weight gain is often associated with the laying down of fat around the abdomen and internal organs, as opposed to the hips and thighs.

How to treat it

Opt for a low calorie diet as during and after menopause, the number of calories a woman burns during rest, declines.

Eat plenty of protein which keeps you full and satisfied, increases metabolic rate and reduces muscle loss.

High-quality sleep is also key in achieving and maintaining a healthy weight.

7

Bloating is the feeling of pressure or swelling in the tummy - and over 70 per cent of people regularly suffer from it.

It can be caused by a variety of things including irritable bowel syndrome, flatulence, Coeliac disease, inflammatory bowel disease and endometriosis.

The sensation of bloating can cause abdominal distention, which is a visible swelling or extension of your belly.

In rare cases, bloating can also be a sign of something more serious, including ovarian cancer so it if persists, it is important to speak to your GP.

How to treat it

Nutritional therapistNatalie Lamb, who works withBio-Kult, says there are several steps you can take to help with bloating.

In particular, she recommends using cider vinegar before each meal to support digestive function, reducing simple sugars and refined carbohydrates and eating more fibre.

She also suggests drinking cups of homemade bone stock or including it in soups and stews and leaving legumes to soak well overnight.

7

Weight gain is usually the result of consuming more calories than you burn through regular bodily functions and physical activity.

Many people see their bellies balloon after losing control of their eating plan and gorging on fatty foods and sweet treats.

How to treat it

Increasing your activity level is one of the main ways you can lose overall weight.

You don't have to spend hours at the gym or running to get fit, but if you aim to spend 15 minutes a day being active this will slowly make a difference.

On top of this, cutting down on the calories you consume is key when it comes to cutting down belly fat.

Top tips for dieters eating out

The Hospital Group's Dietitian George Hamlyn-Williams has revealed his top tips for eating out.

YUMMY MUMMY Gemma Atkinson shows off her three stone weight loss after giving birth

GET FIT QUICK Treat yourself & try the 80:20 diet - Jaime Laing's PT shares top tips

SOUND A-PEELING? The Queen reveals her top diet tip - ditching the potatoes

DISH THE DIRT MasterChef's John Torode reveals secret to 3st transformation is eating MORE

NO SH*T! Swearing while exercising really DOES help - and will blast belly fat faster

WOWIE Secret behind Gemma Collins 3st transformation - and tips on how you can do it too

HOT MUMMA I lost six stone after having a baby so I could become a 'yummy mummy'

YES TO THE DRESS Secret binge eater sheds 6st after sister asked her to be her bridesmaid

SHAKE IT OFF Mum says secret to losing 9st was drinking Aldi meal replacement shakes

Opt for more fillingfoods rich in fibre and protein - both of which can help you feel fuller for longer.

In particular, whole grains have the added benefit of stopping fat from being stored around the stomach, by lowering the insulin and cortisol (the stress hormone) within your body.

They're also a great low-fat source of slow-release energy, which keeps you going throughout the day.

Continue reading here:
Weight loss: Booze belly to hormonal tum how to blast your belly fat and fast - The Sun

She laughs about it now, but it rattled the usually hyper-fit, energetic personal trainer. After years of saying hell, yes!, her body simply said yeah, nah. And it wasnt the first time Kaylas athletic body had surprised her since falling pregnant with Arna, whos now an adorably chubby-cheeked seven-month-old. Pregnancy had been a wild ride of morning sickness, headaches and extreme lethargy. Recovery from the caesarean a major surgery required bed rest. And now she was back to square one in the gym, too.

It was a real confidence shock, Kayla admits. Being a trainer for 10 years and then you walk into the gym and you feel like a complete beginner because youve never given birth before and youve never had this type of surgery before youre apprehensive and you just dont know! Its the unknown.

Were only 12 minutes into our phone call when Kayla shares this story, making me feel like Im catching up with a mate, not the Kayla Itsines, creator of the viral BBG ebooks, multimillionaire co-founder (with fianc Tobi Pearce) of fitness app Sweat and arguably the worlds most influential PT. Shetalks rapid-fire fast and I get the impression that Kayla time is similar to Beyonc time that is, shes the kind of efficient high achiever who manages to squeeze more out of 24 hours than the rest of us. But, having a baby has forced her to take her sneaker off the pedal. After that anti-climactic treadmill workout, she committed to taking her fitness reboot slow and steady, working with aphysio to ensure she eased back in safely.

I waswilling to wait and that was probably mysuperpower, Kaylasays, because I was able to recover really, really well and healreally well.

It shows or rather, it doesnt. A couple of weeks before I call her in Adelaide, Kayla had raced to Sydney for our photoshoot, her first since having Arna (and her first heart-wrenching trip away from bub). She didnt even know I was gone, Kayla groans. Posing on a windswept beach, the 28-year-old looks her regular strong, toned self if you didnt know shed recently been pregnant, youd never guess.

Cue outrage: when Kayla posted one of her signature mirror selfies in a crop top and bike shorts on Instagram a couple of months after giving birth, the backlash was swift.

These kind of pictures are exactly the kind that makes women hate their bodies, one commenter sniped. Yes, thats right, Kayla was shamed for bouncing back too quickly ironic, given her slow approach.

Everyone is entitled to their opinion, she says diplomatically, then laughs. I loved [how] the articles that came out after that were like, Youve got to remember, Kaylas a trainer and, you know, this is her job. Whatyou start withisa bit of muscle memory, which is myjob, because this is my life andmy body.

But like so many posts on Instagram, that one selfie didnt tell the whole story, she explains.

I was back into training after six weeks and there was a journey. I'd put on 14, 15 kilos, so it wasnt like I put on nothing! she adds, a littleexasperated. I put on the weight and I am working hard... I have worked really hard.

Read more of our chat with Kayla including how motherhood has changed her for the better in the December issue of Women's Health,on sale now.

Original post:
Kayla Itsines On Her Postpartum Weight Loss Process - Women's Health

Online Weight Loss Programs Market Report assists industry leaders to make confident capital investment decisions, develop strategic plans, optimize their business portfolio, innovate successfully and operate safely and sustainably. This report has published stating that the UK Bone Sonometers Market is anticipated to expand significantly at Million US$ in 2019 and is projected to reach Million US$ by 2026, at a CAGR of during the forecast period. Top Key Vendors covered in this report Atkins Nutritionals, Kellogg, Nutrisystem, Weight Watchers, Herbalife, Technogym, Jenny Craig, Slimming World, Rosemary Conley, Medifast, VLCC Healthcare, Nutriease, GNC (General Nutrition Centers), ABL Health, Thrive Tribe, Counterweight, MoreLife.

The UK Online Weight Loss Programs market can be segmented based on product type, application, end-user, and region. This report gives an in depth and broad understanding of market with accurate data covering all key features of the prevailing market, this report offers prevailing data of leading companies.

Request Sample Copy of this Report @: https://www.qyreports.com/request-sample/?report-id=221166

Factors that drive UK opportunities have been surveyed in this research report to understand the current and prospective growth of the businesses. A thorough study of the competitive landscape of the UK Online Weight Loss Programs Market has been given, presenting insights into the company profiles, financial status, recent developments, mergers and acquisitions, and the SWOT analysis. The UK market research report implements numerous strategies, including the graphical and tabular representation of facts and statics, to research the Online Weight Loss Programs Market data.

Key Questions Answered in Report:

In terms of region, the UK Online Weight Loss Programs market can be segmented into North America, Europe, Asia Pacific, Latin America, and Middle East & Africa. This market is evaluated on the basis of Value (USD Million) as well.

Get Up To 40% Discount on this Premium Report @: https://www.qyreports.com/ask-for-discount/?report-id=221166

Finally, all aspects of the UK Online Weight Loss Programs Market are quantitatively as well qualitatively assessed to study the UK as well as regional market comparatively. This market study presents critical information and factual data about the market providing an overall statistical study of this market on the basis of market drivers, limitations and its future prospects.

Major Factors:

For More Information: https://www.qyreports.com/enquiry-before-buying/?report-id=221166

*If you need anything more than these then let us know and we will prepare the report according to your requirement.

About Us Qyreports:

We at, Qyreports, a leading market research report published accommodate more than 4,000 celebrated clients worldwide putting them at advantage in todays competitive world with our understanding of research. Our list of customers includes prestigious Chinese companies, multinational companies, SMEs and private equity firms whom we have helped grow and sustain with our fact-based research. Our business study covers a market size of over 30 industries offering unfailing insights into the analysis to reimagine your business. We specialize in forecasts needed for investing in a new project, to revolutionize your business, to become more customer centric and improve the quality of output.

Contact:

QYReports

Jones John

(Sales Manager)

204, Professional Centre,

7950 NW 53rd Street, Miami, Florida 33166

+(1) 786-292-8164

sales@qyreports.com

http://www.qyreports.com

Excerpt from:
Online Weight Loss Programs Market Innovative Report Growth Impact over the Forecast Year 2019-2025: Atkins Nutritionals, Kellogg, Nutrisystem, Weight...

On Saturday 23 November 2019, people in the UK can experience the first ever Spartan Stadion race on British soil in Twickenham Stadium. If you want to get Stadion ready, we have a Spartan Race training that could benefit you even if you aren't interested in participating in the race. Just take it as a full body workout it is and build strength and endurance for the sake of it. That works too.

Three weeks is not a long time to get ready if you have been slacking off up until now, but we'll try our best to provide you with some pointers and most importantly, exercises that can get your body ready for the big race day.

You might be unfamiliar with the race and wonder: "What is Spartan Stadion?" TheSpartanStadion is a 5km obstacle course race, where competitors will have to overcome 20 ofSpartans most fun and exhilarating obstacles, all suitable for racers of any abilities. So, even if you aren't a top athlete, you can give the Stadion a shot and see how well you fare on the course.

You can expect obstacles and some running on race day, of course! You will weave your way through sloping walkways, navigate the winding corridors and scale the stadium stairs. Spartanhas also incorporated CrossFit style obstacles involving box jumps, low crawls and carries into the course, so if you are into CrossFit, this event is not to be missed!

In terms of clothing, leave you full-cotton long johns home and put on some compression tights and tops, preferably ones that wick moisture away from your body and apparel that dry quickly: wet clothes will just slow you down and make you cold. In terms of footwear, get those waterproof trail running shoes out of the cupboard, you can put them to good use here.

Rope climbing is one of the many obstacles you have to tackle during the Spartan Stadion race

(Image credit: Spartan Race)

Needless to say, races like the Spartan Stadion will put some stress on your body, so you want it to be in top condition for race day. Make sure you rest enough before the race nothing can reproduce the effects of a good night sleep and that you don't tire your body out with bad diet in the upcoming weeks.

If you are planning on hitting the gym, and considering you are reading this, there is a good chance for that, you will want to keep an eye out for your protein intake, before, during and after the race.

To help muscle repair, take a serving of protein powder mixed with some water or milk/milk substitute after your exercise sessions in the gym.

On race day, have some running gels on you, that can give you a bit of a boost if you are running a bit low on energy.

For after the race, have some quick sugars (a banana or an apple) and a protein snack to replenish the energy lost and also to help muscle repair.

Are you ready to tackle the Stadion?

(Image credit: Spartan Race)

Some of the below exercises use weights and movements that can potentially be difficult to perform by people who haven't exercised much recently. Don't be silly and head into injury, especially if you already booked your ticket to the Spartan Stadion.

There is still time to book your tickets for the Spartan Stadion race in Twickenham Stadium

We also recommend wearing an activity tracker or a multi-sport smartwatch for the race and in general. The latter wearables are very sophisticated devices and can measure heart rate 24/7, track your movements using on-board GPS, and some of them even have built-in altimeters and other useful functions.

They tend to be waterproof too as wells as having scratch free screens, so they can withstand some abuse.

Make sure you warm up before you hit the weights. Do some light cardio, either running or cycling, to get your heart rate up a bit (you can always check your smartwatch to see what zone you are in).

Before performing the sets with the max weights you will use for the exercises, do a set or two with smaller weights to activate your muscles. Even small weights will use the muscles so don't overdo the warm up.

Also, let your muscles rest between sets to avoid muscle fatigue. Depending on the rep range, 90-120 seconds should be enough rest between sets.

And as always, if you are ever unsure, consult to your doctor before you start working with heavy weights.

The King of Lifts can help you build overall strength

(Image credit: Future)

One thing is for sure: you will need overall strength for the Spartan Stadion race. And is there a better way to build overall strength than doing deadlifts? No, there isn't. There is a reason why it's called the King of Lifts. Mastering deadlifts means mastering full body strength and unleashing the raw potential in your body.

To perform a barbell deadlift, you need the barbell in front of your legs on the floor, legs shoulder width-apart. Grab the barbell with overhand or mixed grip, legs bent and your back straight, shoulders open. Before you lift, activate your core and focus your attention on your legs and glutes.

First, start pushing with your legs and glutes, driving the bar up your legs. The barbell stays close to the body all the way through the movement. Once the bar went past your knees, straighten your back gradually until you fully stood up.

It is very important for your back to stay straight all the way. Don't hunch your shoulders and don't slump.

On the way down, bend your hip until the barbell passes your knees, then bend your knees and place the barbell down. Never just bend your back fully as you place the barbell down. That's the fastest route to the spinal ward.

Pullups are excellent to build upper back strength

(Image credit: Future)

There will most likely be some walls to jump and climb over during the Spartan Stadion race. You can try practising muscle ups (an exercise we added to the hardest calisthenics workout list), but if you lack the explosive upper body strength, you can also do pullups, pretty good exercise in their own terms, too.

There are two key factors to keep in mind about pullups the depth and the grip.

In the lowest position, don't let your shoulders drop completely. The good thing about pullups is that your arm muscles are engaged all the way through, no rest for the wicked here!

Also, you would like to grab the bar in a wide overhand grip to activate your lats. This is not a chin up after all, the main focus is on working the last.

If you find it difficult to do pullups, you can try doing lat pulldowns until you build up the strength to pull yourself up.

Burpees are classic Spartan race staple exercises

(Image credit: Getty Images)

Apart from many wall-style obstacles, the Spartan races are also famous for their penalty system: burpees! The famous 30-burpee penalty for missing an obstacle, synonymous with traditionalSpartanrace events, has been reduced to 15 to make this a fast-paced course.

Although you don't want to miss any obstacles, even if you did, you can get ready for the inevitable penalty session by practising burpees in advance.

We won't start telling you how to do burpees, you know it full well already. If you never did a burpee in your life, you might want to think twice going for the Spartan Stadion.

If you were one of millions (billions) of children who did burpees in school, well, it's still the same thing. Do a couple of practice rounds at home to make sure your muscles can remember the whole movement.

Box jumps can get your glutes and hammies ready for some explosive action during the Stadion race

(Image credit: Getty Images)

As mentioned before, the ability to hoist yourself over obstacles will come handy during the Spartan Stadion race, or any Spartan race for that matter. The ability to jump over obstacles can also come handy, too, and box jumps can get your lower half ready for just that.

Nothing is rocket science about it: stand in front of an elevated surface doesn't have to be as high as on the image above and jump on top of it, without using your arms to climb.

You should use your arms for swinging, though, helping you generate enough momentum for your take off. Bend your knees and really push with all your muscles (mainly glutes, hams and calves) and stabilising your body using your core.

Be careful when you jump down from the box!

You will most certainly need those pulling muscles to hoist things during the Spartan Stadion race

(Image credit: Future)

We mentioned hoisting quite a lot already maybe a bit too many times but we would like to emphasise the importance of having strong pulling muscles, ready to pull yourself up and pull objects close to you, both which you will do on race day.

You can do seated rows using a cable machine or even using resistance bands, like on the picture above.

Sit on the bench in front of the cable machine. Grab the little triangular handle and place your feet on the footrests. Pull the handles towards your abdomen, not your chest, slowly and not jerking the cable back and forth.

As you let the handle go forward, don't let your body lean forward too much. You are trying to work your lats and biceps here, no need to rock back and forth as you row. You're not trying to work a WaterRower here.

Your legs are not locked straight, neither is your elbow when your arms are fully extended, both are ever so slightly bent. Be careful when you let go of the handle at the end of each set.

Seems simple, but Farmer's carry works a range of core muscles

(Image credit: Getty Images)

Farmer's carry is as simple as it gets: pick up some weights and walk some distance. Probably the simplicity that gives it the competitive edge: you have to hold your posture, shoulders open, back straight as you walk, not to mention the grip you will require to hold the actual weights.

You will be required to carry weight on the Spartan race, one way or another, and a firm grip is not a disadvantage either. The farmer's carry can help you improve both your carrying capacity and grip strength, all in the same time.

Even better, this exercise can be do carrying anything, dumbells, kettlebells or even barbells (the trap bar variety). As long as it doesn't restrict you in your walk and the weight is relatively heavy to carry, anything goes.

Make sure you don;t drop the weights on your feet, though!

Running is a great way to build endurance and cardiovascular health

(Image credit: Fitbit)

We left the most obvious entry last: what could build endurance better than long cardio sessions? Let it be running (outside or on a treadmill), cycling (on a road bike or indoor bike) or rowing (indoor rowers are great), going the distance will improve your VO2 max, your stamina, cardiovascular health and can improve your overall wellbeing too.

Although you won't have to run excessive amounts between obstacles on the Spartan Stadion race, it is still recommended to do cardio before the race, for the aforementioned reasons. Having outstanding stamina will help you breeze through the race and conquer the Stadion like a champ!

More here:
Spartan Race training: full body workout to get you Spartan Stadion ready and build strength and endurance - T3

THIS WEEK

Free Bike Registration: Nov. 2, 9 a.m. to 3 p.m.; North Delta Recreation Centre; Hosted by the Delta Police Department. Registering your bike is quick, simple and free; all you need is your bike so that we can add a tamper proof decal, and an email address. Once registered, your bike will be in the database so that if it is stolen and police recover it, your bike will be returned to you.

Road Safety Community Fair: Nov. 2, 10 a.m. to 3 p.m.; North Delta Recreation Centre; Come learn about road safety and Vision Zero in Delta. Hosted by Safe Active Transportation Delta, the Delta Police Department, TransLink and HUB Cycling.

Chelsea Gate Buffer Zone Planting: Nov. 2-3, 10 a.m. to 3 p.m.; 11188 72nd Ave.; Drop in any time to help Cougar Creek Streamkeepers plant 700 native trees, shrubs and ferns in Cougar Canyon Environmental Reserve behind the new Chelsea Gate townhomes. Meet at 11188 72nd Ave. Theres free street parking available a short distance up or down 72nd Avenue and also in the Heath Elementary School parking lot. Please wear hiking boots, gumboots or other sturdy footwear, long pants, and layers for rain or shine. Never planted before? No problem, well show you how! Gloves, tools and snacks will be provided.

Meet the Artist Savina Purewal: Nov. 2, 2 p.m. to 4 p.m.; George Mackie Library; Local artist Savina Purewal will be displaying her work at the library during November and December. Purewal is a multi-media artist and abstract painter. Her work is a reflection of her experiences with wildlife, activism and environmental issues. Come out and meet the artist on Saturday afternoon. Everyone welcome.

Christmas for Kenya Fundraiser and Silent Auction: Nov. 2, 7 p.m. to 9 p.m.; Delta Church, 7696 112th St.; Join us for a fun-filled night bidding at the silent auction, enjoying a delicious dessert and listening to beautiful Christmas music. Craft items from Kenya and other items will also be for sale for your early Christmas shopping. All proceeds will benefit over 100 children cared for and educated at St. Elizabeth Children Centre.

Fun with Ozobot: Nov. 3, 2:30 p.m. to 3:30 p.m.; George Mackie Library; Come to the library for an afternoon of STEAM fun with Ozobots. Using visual coding and Keva Planks, kids ages eight and up can create a town for these little robots to roam and explore. Registration is required. Visit our events page at fvrl.ca to register.

Coffee With a Cop: Nov. 5, 9:30 a.m. to 11:30 a.m.; Kennedy Seniors Recreation Centre; North Deltas Kennedy Seniors Recreation Centre will be hosting Coffee with a Cop on Tuesday, Nov. 5. A constable from the Delta Police Department will be available in the lobby to answer your questions.; feel free to drop by, have a cup of coffee and discuss issues you face or just thank them for their service. For more information, please contact Kennedys customer service desk at 604-594-2717.

Early Childhood Education Assistant Certificate Information Session: Nov. 5, 6:30 p.m.; North Delta Secondary, 11447 82nd Ave.; This Delta School District program is designed to meet the needs of adults wanting to obtain an Early Childhood Educator Assistant Certificate while ensuring that they receive a more thorough grounding in early childhood education than just the required single course of training. Please pre-register by calling 604-940-5550 (course# ECE003-N2).

Pre-Retirement Workshop: Nov. 7, 2:30 p.m. to 4 p.m.; George Mackie Library, 4683 51st St.; Are you close to retirement or debating about it? Come to George Mackie Librarys free pre-retirement workshop on Canada Pension Plan and old age security benefits. A Service Canada representative will help you to build a better understanding of planning for retirement and explain how you can ensure that you are receiving all the benefits available to you. Even if you are already receiving pensions, this session will be beneficial. There are more than ten different CPP and OAS provisions and benefits of which you may not be aware.

From Gremlin to Gorgeous Grooming Tips for Your Pet: Nov. 7, 6:30 p.m.; Delta Community Animal Shelter, 7505 Hopcott Rd.; Hosted by DCAS, this is a free class but space is limited so register early. Minimum registration of five people per class. To register, call 604-940-7111.

Student Mindfulness Seminar: Nov. 9, 7 p.m. to 8:30 p.m.; Delta Manor Education Centre, 4750 57th St.; The South Delta Secondary School and Delta Secondary School parent advisory committees are co-hosting a mindfulness education event for Delta teens who may be struggling with symptoms of stress, anxiety and depression. The free-with-registration event is open to Delta teens and their parents/guardians, and features the leading expert in mindfulness practice for teens Dr. Dzung Vo, founding director for the BC Childrens Hospital Centre for Mindfulness. Vo co-developed a program for young people called Mindful Awareness and Resilience Skills for Adolescents. The program helps teens build self-initiated skills for coping with stress, pain and the mental wellness challenges of anxiety and depression. Vo will be talking about the foundations of mindfulness practice and offering a hands-on demonstration.

Remembrance Day Ceremony: Nov. 11, 10:40 a.m.; North Delta Social Heart Plaza, 11415 84th Ave.; On Monday, November 11, 2019, please join us at The City of Deltas official Remembrance Day Ceremony in North Delta. Ceremony gets underway at 10:40 a.m. with a reception to follow at the North Delta Recreation Centre. Hosted by Kennedy House Seniors Society. The city is also holding a ceremony at Memorial Park in Ladner (47th Avenue and Garry Street). Parade begins at 10:15 a.m. and runs from the Legion at 4896 Delta St. to the cenotaph at Memorial Park for the 10:45 a.m. ceremony. Hosted by the Royal Canadian Legion Delta Branch 61.

An Evening with Ann Pelo Education for Citizenship: Nov. 13, 7 p.m.; North Delta Secondary, 11447 82th Ave.; Ann Pelo is a teacher-educator who consults early childhood educators on inquiry-based teaching and learning, pedagogical leadership, and the necessary place of ecological identity in childrens lives. She is the author of several books including The Language of Art and From Teaching to Thinking. Please pre-register online at childcareoptions.ca/events/education-for-citizenship-the-participation-rights-of-children.

Get Up and Go! Free Try it Session: Nov. 14, 10:30 a.m. to 11:30 a.m.; Kennedy Seniors Recreation Centre; The Kennedy will be hosting a free Get up & Go! session to promote registered programs for January. Get Up & Go! provides an entry level exercise program for seniors with balance and mobility impairment who would otherwise be unable to attend a community based exercise class. Come see if this is the right exercise program for you at no cost. To register or for more information, please call 604-594-2717.

Snow Angels Information Session: Nov. 14, 6:30 p.m. to 8 p.m.; North Delta Recreation Centre; Join us for an information session that will assist you in becoming a Delta Snow Angel. You will fill out a registration form, receive police information check forms and discover how you can complete all the steps to become a part of our team. If you are 13-17 years old, please attend with someone over the age of 19 that will be supervising you during your volunteer shifts. Group leaders will need to attend in order to receive the forms to take back to your team/group. You will receive a 1.5 hour volunteer credit for attending one of these sessions. It is not mandatory that you stay the full 1.5 hours, you will only need to stay until your registration process is complete and we answer any questions you may have.

Anticipating Special Occasions & Holidays While Grieving: Nov. 14, 7 p.m. to 9 p.m.; Centre for Supportive Care, 4631 Clarence Taylor Cres., Ladner; The Delta Hospice Society is hosting a free presentation on navigating holidays and other special occasions while grieving a loved one. For more information and to pre-registration, call 604-948-0660 or email debra@deltahospice.org.

Osteofit Free Try-it Session: Nov. 21, 9:15 a.m. to 10:15 a.m. and 6 p.m. to 7 p.m.; Kennedy Seniors Recreation Centre; The Kennedy will be hosting free Osteofit try-it sessions to promote a course that will be offered in January. Osteofit is a certified exercise, education and falls prevention program for individuals with osteoporosis, low bone density or who are at risk of fractures and falls. Osteofit aims to provide safe and gentle exercises for individuals with minimal previous exercise experience. Find out if this is the program for you at no cost. To register, please contact 604-594-2717.

ICBC Safe Driving for Seniors: Nov. 21, 9:30 a.m. to 12 p.m.; Kennedy Seniors Recreation Centre; Kennedy Seniors Society welcomes ICBC to present essential information to help keep seniors safe on the road. Also, learn about the governments new Enhanced Road Assessment (ERA) program that evaluates ones ability to safely operate a motor vehicle. This is a free event. Please call the Kennedy Seniors Recreation Centre at 604-594-2717 for more information or to register.

Fluterrific: Nov. 24, 2 p.m.; North Delta Centre for the Arts, 11425 84th Ave.; This is the sixth year for this afternoon of flute music co-sponsored by the City of Delta. Enjoy a concert with a local flute ensemble performing baroque, classical, Broadway and Latin music. Doors open at 1:30 p.m. Tickets are $10, free for children 10 years and under. To register, call 604-952-3000. Note: if the North Delta Centre for the Arts is not ready in time, the show will instead be held next door at the North Delta Recreation Centre.

Books and Games at the Library: Nov. 25, 2 p.m. to 4 p.m.; George Mackie Library; Game on in the library. Play board games while library staff creates a personalized book list based on your favourite titles or subjects. Everyone welcome.

Personal Emergency Preparedness Workshop: Nov. 28, 6:30 p.m. to 8:30 p.m.; North Delta Recreation Centre; This free personal preparedness workshop will teach you the risks, how to make an emergency plan, and what to do in an emergency or disaster. Register at deltareg.ca (barcode: 437192) or by calling 604-952-3000.

Osteofit Free Try-it Session: Nov. 30, 9:15 a.m. to 10:15 a.m.; Kennedy Seniors Recreation Centre; The Kennedy will be hosting a free Osteofit try-it session to promote a course that will be offered in January. Osteofit is a certified exercise, education and falls prevention program for individuals with osteoporosis, low bone density or who are at risk of fractures and falls. Osteofit aims to provide safe and gentle exercises for individuals with minimal previous exercise experience. Find out if this is the program for you at no cost. To register, please contact 604-594-2717.

Get Up and Go! Free Try it Session: Nov. 30, 10:30 a.m. to 11:30 a.m.; Kennedy Seniors Recreation Centre; The Kennedy will be hosting a free Get up & Go! session to promote registered programs for January. Get Up & Go! provides an entry level exercise program for seniors with balance and mobility impairment who would otherwise be unable to attend a community based exercise class. Come see if this is the right exercise program for you at no cost. To register or for more information, please call 604-594-2717.

Acrylic Art with Dawn: Dec. 7, 1 p.m. to 3 p.m.; Kennedy Seniors Recreation Centre; Come spend an afternoon with Dawn and let your creativity and inner artist shine. No experience is necessary in this fun and relaxing atmosphere. Dawn will take you through the steps to build your masterpiece from the blank canvas to a beautiful finished product you will be proud to display. Class costs $15 and all supplies are provided. All that is required is an open mind and a creative heart. To register, please contact 604-594-2717.

Maker Monday: Mondays through Dec. 2, 3:30 p.m. to 5 p.m.; George Mackie Library; Start the week creatively. If youre between the ages of 8 and 12, drop in for Maker Monday and engineer something with KEVA Planks. Something new will be designed and made each week; you could be constructing cardboard structures on Sept. 23 or creating Robot Art on Sept. 30. Some of the other amazing things well be doing are designing electronic inventions with Makey Makey and building with Magformers.

Take Off Pounds Sensibly: Tuesdays, 9:30 a.m. to 11 a.m.; Deltassist, 9097 120th St.; A non-profit organization. We have a friendly group to help you lose weight. For more info call Eileen Labron at 604-596-0233.

Kennedy Seniors Choir: Tuesdays, 10:15 a.m. to 11:15 a.m.; Kennedy Seniors Recreation Centre; Janette Sobkowicz, choirmaster with a bachelors of music degree and 20 years of experience teaching music and conducting choirs, starts the newest program at Kennedy Seniors Recreation Centre. Join Janette and seniors from the centre in singing and socializing. For more information please call 604-594-2717 or visit the centres customer service desk. Please note: this drop-in activity requires a punch pass.

Storytime: Tuesdays, Fridays and Sundays through Dec. 6, 10:30 a.m. to 11 a.m. (Tuesdays and Fridays) and 12:30 p.m. to 1 p.m. (Sundays); George Mackie Library; Introduce kids to the love of books and language with Storytime. Children and caregivers will enjoy interactive stories, songs, rhymes and more. Storytime prepares children to learn to read. Suitable for ages 2 to 6 years.

Relaxation Circle: Tuesdays, 10:30 a.m. to 11:45 a.m.; Centre for Supportive Care, 4631 Clarence Taylor Cres., Ladner; Are you an adult living with cancer or serious illness and would like to relax body and mind? Then join the Centre for Supportive Cares free Relaxation Circle where you will learn and practice relaxation techniques and experience soothing touch by volunteers, guided imagery and live music by our music therapist. Open to family members and friends too. No need to register, just show up! For more info, call 604-948-0660.

Suicide Grief Support Group: Tuesdays through to Dec. 3, 1 p.m. to 3 p.m.; Centre for Supportive Care, 4631 Clarence Taylor Cres., Ladner; Recent loss due to suicide and want the support of others in similar circumstances? Join a free adult suicide grief support group where you can share your feelings and thoughts in a safe and supportive environment, learn about coping strategies and resources, and develop community with others. For more info and to pre-register, call 604-948-0660.

Settlement Workers Punjabi/English: Alternate Tuesdays, 1 p.m. to 5 p.m.; George Mackie Library; Are you a newcomer to Canada who needs help adjusting to your new life? Free and confidential services are offered to help newcomers with all their needs during the process of settling into their new community. Settlement and integration services are free for immigrants, refugees and their families in B.C.

Lego Club: Tuesdays through Nov. 26, 3:30 p.m. to 4:30 p.m.; George Mackie Library; Love Lego? We provide the Lego, you bring your imagination. Come play, create, and experiment. Lego Club is a fun afternoon program for kids. Children under 5 must be accompanied by an adult.

Recovery International Weekly Meetings: Tuesdays, 7 p.m.; North Delta Evangelical Free Church, 11300 84th Ave.; Recovery International is a weekly community-based self-help mental health group that offers tools and techniques that participants can use to deal with depression, anxiety, impulse control, anger management and a variety of other nervous and mental health issues. Meetings are led by trained group leaders.

Bridge at East Delta Hall: Wednesdays, 12:30 p.m. to 4 p.m. and Thursdays, 9:45 a.m. to 1:30 p.m.; East Delta Hall, 10379 Ladner Trunk Rd.; The Duplicate Lite Bridge Clubs is conducting their games in Delta. Cost is $8 per session, including refreshments. First time players are invited to come give bridge a try. Register by emailing ljsimpson@telus.net or calling Lynda Simpson at 604-788-4721. For more info about the bridge clubs, visit duplicatelite.ca.

Bereavement Support Group: Wednesdays through to Nov. 13, 1 p.m. to 3 p.m.; Have you recently experienced the death of a loved one? Then consider joining a safe and supportive free group for bereaved adults to share with and listen to others in similar situations, and learn to navigate their grief process. For more info and to pre-register, call 604-948-0660.

Settlement Workers Arabic/Mandarin/English: Alternate Wednesdays, 1 p.m. to 5 p.m.; George Mackie Library; Are you a newcomer to Canada who needs help adjusting to your new life? Free and confidential services are offered to help newcomers with all their needs during the process of settling into their new community. Settlement and integration services are free for immigrants, refugees and their families in B.C.

Supporting Family Resilience Group: Wednesdays, 7 p.m. to 9 p.m.; Delta office Canadian Mental Health Association Vancouver-Fraser, 4871 Delta St.; The Canadian Mental Health Association Vancouver-Fraser offers a no-cost support group for parents and caregivers of youth and young adults who are working through mental health and/or substance use concerns. Facilitated by both peers and counsellors, the group meets weekly at our Delta office. Please register prior to your first meeting by phone: 604-943-1878, or email: info.delta@cmha.bc.ca.

Restorative Yoga For People Living with Cancer: Thursdays, through to Nov. 28, 10:30 a.m. to 12:30 p.m.; Centre for Supportive Care, 4631 Clarence Taylor Cresc., Ladner; Join a free yoga group where body, breath and mind come together in fully supported reclining yoga positions. Yoga experience is not necessary. For more info and to pre-register, call 604-948-0660.

Babytime: Thursdays until Dec. 5, 10:30 a.m. to 11 a.m.; George Mackie Library; Make language fun, and start early with Babytime. Help your baby develop speech and language skills. Enjoy bouncing, singing, rhyming and stories. Babytime is a fun, social bonding activity for babies and caregivers. Suitable for babies 23 months and younger.

Parent Time: Thursdays through Dec. 5, 11 a.m. to 11:30 a.m.; George Mackie Library; Relax and mingle after the fun social bonding activity of Babytime. Parent Time provides parents and caregivers an opportunity to meet other parents, learn new parenting skills, share information and resources. Suitable for parents of babies 23 months and younger. Schedule: Oct. 31 green screen with babies in costume; Nov. 7 car seat safety with BCAA; Nov. 14 breastfeeding clinic; Nov. 21 public health nurse; Nov. 28 speech and language with Fraser Health; Dec. 5 breastfeeding clinic.

Restorative Yoga For People Living with Cancer: Thursdays through Nov. 28, 1:30 p.m. to 3:30 p.m.; Centre for Supportive Care, 4631 Clarence Taylor Cresc., Ladner; Join a free yoga group where body, breath and mind come together in fully supported reclining yoga positions. Yoga experience is not necessary. For more info and to pre-register, call 604-948-0660.

Mental Health Resiliency Support Group: Second and fourth Thursday of each month, 7 p.m. to 9 p.m.; South Delta; Canadian Mental Health Association Vancouver-Fraser offers a mental health resiliency support group in South Delta for individuals living with a mental health concern or experiencing symptoms. Please call the Delta office at 604-943-1878 or email info.delta@cmha.bc.ca to register for your first meeting.

Knit & Stitch: Fridays, 2 p.m. to 4 p.m.; George Mackie Library; Pack up your needles and yarn, crocheting or any other projects and head to the library. Join members of all ages and abilities to share ideas, techniques and good conversation.

Teen Advisory Group: First Thursday of each month, 6:30 p.m. to 7:30 p.m.; George Mackie Library; TAG is a group of committed teens (ages 13-19) who volunteer their time and energy to help staff develop teen-oriented programs, assist at library events and act as library representatives in North Deltas teen community. Membership is a resume booster and helps earn volunteer hours. There is time to socialize and plan. Did we mention that there is free food? If interested, apply at the library.

Evening Book Club: Second Tuesday of the month, 7:15 p.m. to 8:30 p.m.; George Mackie Library; Join us to discuss books in a casual setting. New members are welcome. Books are provided.

Poetry Night in Punjabi: Third Tuesday of the month, 6:30 p.m. to 8 p.m.; George Mackie Library; Come hear two published poets/authors read and discuss their work and answer questions from the audience. Held in collaboration with Kendri Punjabi Lekhak Sabha, Uttari Amrika and Punjabi Lekhak Manch Vancouver.

Cubetto Storytime: Third Saturday of the month, 10:30 a.m. to 11 a.m.; George Mackie Library; The little ones can get into the action with Cubetto Storytim. Cubetto is a friendly wooden robot that offers a fun first step into the world of programming while encouraging imagination. Kids aged 3-5 can use Cubetto to learn the basics of coding, logic and pattern recognition. There are no screens to stare at and no reading to do. Join Cubetto for a fun, hands-on storytime every third Saturday of the month until November.

Teen Night Pizza & Games: Fourth Tuesday of the month, 5 p.m. to 7 p.m.; George Mackie Library; Do you love to play board games? Are you between 12 and 19 years old? Then come to the library for a fun night of gaming and free pizza provided by Imperial Hobbies.

Afternoon Book Club: Fourth Thursday of the month, 1 p.m. to 2:30 p.m.; George Mackie Library; Join us to discuss books in a casual setting. New members welcome and books provided.

Crossroads United Church Monthly Community Dinner: Fourth Saturday of every month, doors open at 4:30 p.m., dinner starts at 5 p.m.; Crossroads United Church, 7655 120th St.; Crossroads United Church invites you to their monthly community dinner. Come and enjoy this free nutritious meal served in a casual, safe environment. It is a sit-down served meal and is open to anyone who would benefit from good food in a safe, family-friendly setting. For more info go to crossroads-united-church.ca.

Baby Bump Book Club: Last Monday of the month, 7:30 p.m. to 8:30 p.m.; George Mackie Library; Are you a mom-to-be? Have you heard about the new Baby Bump Book Club at the Mackie Library? Check it out on the last Monday of the month. This group is very organic; it can be whatever you need it to be.

Preschool Science Storytime: Last Friday of the month through to Nov. 29, 10:30 a.m. to 11 a.m.; George Mackie Library; Join us the last Friday of every month for a special Preschool Science Storytime. A different subject will be featured every month and will include a story (fiction or non-fiction), a group re-telling of the science aspects of the story and a hands-on activity. Lets build preschoolers to become not only good readers but inquisitive citizens too.

Prostate Cancer Support Group Surrey: Last Saturday of every month, 10 a.m. to 12 p.m. (except July and Dec.); Valley View Memorial Gardens, 14644 72 Ave., Surrey; PCSG Surrey provides awareness, support and education for the prevention, treatment and cure for men diagnosed and treated for prostate cancer in Delta, Surrey, Langley and White Rock. Spouses and guests are welcome. For additional info visit procansupport.com or call 604 574-4012.

Book A Librarian in Punjabi and Hindi: Available by appointment; George Mackie Library; Learn how to download books from the library, find what you need on the library website, research and learn using the librarys computer-based services, what books you might like based on your interests, basic internet and basic computer. Book your personalized 30-minute session by phone (604-594-8155) or in person.

Delta Music Makers Concert Band: Did you have fun playing in a band in high school? If so, dust off your instrument, contact Curt Jantzen (cjband7@gmail.com), then join us in Ladner Tuesday evenings. The Delta Music Makers Concert Band is a fun group of adults who love to rehearse and play concerts in the community. Especially needed now are trumpets and clarinets, or any instrument except alto sax (that section is full).

Delta Scottsdale Lions Club: Second and fourth Tuesday of each month; The Lions Club is a service club that welcomes both ladies and men. If you would like to be involved in helping in your community, join us on the second and fourth Tuesday of each month (not mandatory) at the Delta Golf Course. For more info call Al at 604-594-8783.

Canadian Federation of University Women, North Delta/Surrey: CFUW is a national non-partisan, voluntary, self-funded organization working to improve the status of women and to promote human rights, public education, social justice and peace. Every year, CFUW and its clubs award close to $1 million to women to help them pursue post-secondary studies and also provide funding for library and creative arts awards. CFUW clubs provide learning and fellowship through lecture series, book clubs and issues groups, work to prevent violence against women and child poverty, and promote early learning and child care. North Delta/Surrey club meets monthly and is open to all women graduates, students and associates. Call Barb (604-594-6145) or Eleanor (604-589-3631), or email northdeltasurreycfuw@gmail.com for info.

North Delta Newcomers and Friends: NDNF is a ladies social club. Please call and arrange to attend some of our morning walks, coffee times, stitch-and-chats, card games, par-3 golf, potlucks and monthly dinners. For more info please call Kathy (604-583-3691) or Diane (604-543-7345).

Gamblers Anonymous: Has gambling taken over your life or the life of someone you know? Call 1-855-222-5542 to take back your life. Gamblers Anonymous is a non-profit fellowship of men and women who share their experience, strength and hope with each other that they may solve their common problem. Call 1-855-222-5542, email friend@gabc.ca or visit gabc.ca for more info.

editor@northdeltareporter.comLike us on Facebook and follow us on Twitter

Go here to see the original:
What's happening: week of Oct. 31 - BCLocalNews

Super food in a glass, these weight loss shakes and will aid in your weight loss.

Losing weight is not an easy task. It requires the perfect combination of foods to eat, foods to avoid and an effective workout routine. One needs to give consistent effort to not only lose weight quickly but also maintain their weight. Common advice that most health experts and dietitians give is to add lots of good quality protein foods in your diet to lose weight in a healthy way.

Weight loss shakes can be a perfect, filling meal replacement option for those of us looking to shed those extra kilos in a healthy manner. Weight loss or meal replacement shakes are in high demand among fitness enthusiasts all over the world. You can satisfy junk food cravings by having protein shakes that can keep you full until the next meal. Weight loss shakes are also full of nutrients which makes the food a wholesome meal in itself!

1. Peanut butter shake

Homemade peanut butter weight loss protein shake is nutty, creamy and delicious. The shake needs no added sugar and is high in fiber and low in fat. Blend together a cup of yogurt, half a cup almond milk, and two tablespoons of peanut butter. Serve chilled!

2. Vegan protein shake

If you are vegan or lactose intolerant, dont worry. Theres high protein weight loss shake available for you too! Blend cup of silken tofu, a cup of almond milk, a banana, cup cooked oats, a teaspoon of honey and a teaspoon of vanilla essence. Tofu and nut milk gives you proteins and the oats add the necessary fiber to your weight loss drink!

3. Raw egg protein shake

If you want to build muscles along with losing weight, this homemade raw egg protein shake is your solution. Mix a good quality raw egg with half an avocado, half a cup of milk, a banana, a teaspoon of honey and half a teaspoon of cinnamon. Blend all the ingredients together and consume immediately!

4. Summer weight loss shake

Summer fruits are low in calories and really delicious. To make this delightful and refreshing weight loss all you need to do is blend together ten cubes of mangoes and pineapples each, some yogurt and a teaspoon of flax seeds. This drink is rich in fibre and protein!

ALSO READ: Weight Loss Tips: What is reverse dieting and who should follow it

See more here:
Weight Loss Shakes: THESE are the shakes that will help you lose those few extra kilos - PINKVILLA

One of the most frustrating things about getting older is when the pounds pile up along with the years. Keeping weight off can be a challenge, even when you arent eating more or exercising less. But dont be discouraged. Aging may be inevitable, but getting fatter need not be.

Obesity affects about 40 percent of American adults, including the young and middle aged, an estimated 93.3 million adults, according to the Centers for Disease Control and Prevention. It is a serious public health problem, raising the risk of Type 2 diabetes, heart disease, stroke and certain cancers.

One big reason we gain weight as we get older is because we gradually lose muscle mass, about one percent every year, says Donald D. Hensrud, associate professor of preventive medicine and nutrition at the Mayo Clinic College of Medicine. This causes a decrease in our basal metabolic rate, that is, the process of burning calories while we are at rest. The lower the metabolic rate, the fewer calories we burn.

It may be imperceptible year to year, but compare the amount of muscle mass with the average 80-year-old to the average 20-year-old and it becomes more apparent, says Hensrud, also medical director of the Mayo Clinics Healthy Living Program. The greater the amount of muscle mass we have, the greater our resting metabolic rate.

Also, spontaneous physical activity separate from exercise often ebbs with age, he says.

In general, the average 80-year-old will move less in small and big ways throughout the day compared to the average 20-year-old, Hensrud says. And exercise, separate from daily activity, probably declines, although that only affects in a large way the smaller proportion of people who exercise regularly.

Bethesda dietitian Jessica Murgueytio agrees. Many of my patients admit to moving less overall as they get older, and the first thing I recommend for weight loss is to add weight training at least two to three days per week to slow down sarcopenia (age-related muscle loss), along with an additional day or two of cardiovascular exercise, she said in an email.

She suggests working with a personal trainer, especially on weights, to learn to lift safely and effectively.

On top of this, I encourage my patients to meet the 10,000 steps per day goal, so they are taking walks throughout the day or doing house or yard work, vs. getting home from the gym and sitting all day, she said. This will also impact metabolic rate.

Changes in hormones declines in testosterone in men and estrogen and progesterone in women also can affect weight. But its a false assumption that postmenopausal women gain more weight than men, Hensrud says. Rather, both sexes gain, but weight tends to redistribute in women more quickly than in men, often ending up in the abdomen one reason for this misperception.

Weight gain seems to affect men and women similarly, he says, typically about a pound or more annually, often between Thanksgiving and New Years.

This doesnt seem like much, but on a population-wide basis it adds up to quite a bit, he says. It is cumulative. It stays on. So, after 20 or 30 years, it adds up. During menopause, weight gain (in both sexes) is about the same. But (in women) weight shifts more toward the abdominal region, so it appears to be greater weight gain. The same thing happens in men greater weight gain with age in the abdominal region but it occurs more gradually.

There also may be physiological influences at work. A recent study suggests that lipid turnover in adipose tissue (where the body stores fat) decreases during the aging process, meaning the removal of fat from fat cells slows down, contributing to weight gain.

Researchers studied the fat cells in 54 men and women during a 13-year span, and all of them showed declines in their rate of lipid turnover. The results indicate that processes in the fat tissue regulate changes in body weight during aging in a way that is independent of other factors, says Peter Arner, of the Karolinska Institute in Sweden and one of the studys main authors, along with collaborators from Uppsala University in Sweden and University of Lyon in France.

Experts suggest people keep exercising regularly, monitor calories, lift weights and move throughout the day, avoiding sitting as much as possible.

All types of physical activity burn calories and are important, Hensrud says. Resistance training (weightlifting) helps lose abdominal fat. Exercise is the most efficient way to burn calories, especially high-intensity interval training, or HIIT, that is, short bursts of intense exercise followed by brief recovery periods.

(HIIT) has also been shown to help lose abdominal fat, he says. Moving throughout the day instead of sitting can also help burn a relatively large amount of calories.

Murgueytio warns that if exercise and muscle mass wane, its important to compensate by cutting calories. I encourage my patients to work on portion control and eating a higher volume of lower calorie foods, like fresh fruits and vegetables, since they will fill us up with less total calories and are important for aging, vitality and disease prevention, she says.

The good news is that weight gain seems to stabilize after the mid-60s, in part because people often eat less when they get older, Hensrud says. Obesity among those older than 60 is about 41 percent, compared with nearly 43 percent for people ages 40 to 59, and 36 percent for those 20 to 39, according to the CDC.

Although physical activity probably continues to decline throughout the life span, energy (calorie) intake also tends to decline in the elderly, he says.

Read more from the original source:
Growing old doesn't mean you also have to grow the pounds - The Keene Sentinel