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Here’s How to Eat More Carbs and Lose Weight: Yes, It’s Possible! – The Beet

Posted: January 14, 2021 at 8:54 pm

When was the last time you heard: Eat more carbs to lose weight? Like, never, right? But it turns out you can enjoy your favorite potatoes, lentil pasta, whole wheat breadif you do it right. The trick to making itwork, and getting your body to incinerate fat, is in the timing. There's new diet method sweeping the nation called "carb cycling" and essentially it uses the timing of your food groups to lose weight. Essentially you'll eat two days "on" carbs and two days "off"ofcarbs, and 2 "medium carb" days, and this combination prompts your insulin response to kick in and burn fat like your body was a gas-guzzling semi-truck.

Until you get the hang of it, carb cycling is a little bit complicated since you have to hone in on exactly when to pile on the pasta and when to pull in the reigns. And since athletes are the ones who get this right most often, combining their carb intake with their most intense workout days, The BeetaskedKim Bowman, the nutritionist forhigh-intensity training communityF45, to be our guide to doing it right. Bowman gave us the full "how-to" of carb cycling for effective weight loss. Plus she sharedasample meal plan to guide you through thefirst week. The best news: Carb cycling works perfectly with a plant-based approach.

"If you're already vegan, you're halfway there," Bowman says since you will fill up on healthy carbs such as potatoes, squash, beans, and legumes and avoid unhealthy animal fat when you need more protein on low-carb days. Bowman notes that the carb cycling diet approach is "beneficial for vegans since it helps you stay on track with what you eat throughout the day." And, if you already try to intermittent fast, Carb Cyclingis a walk in the park since both methodsrequire you to be mindful of when to eat.

When you follow carb cycling, your carbohydrate intake will vary between a high-carb day, where 45 to 50 percent of your daily intake will be carbs, followed by moderate-carb days, where 30 to 35 percent of your daily intake is made up of carbs, and very low-carb days, where 20 to 25 percent of your daily intake is made up of carbs. These ratios will help your body burn fat for energy on the very low and moderate days. Think of the high carb days as maintenance, since the extra calories will help your body recover from tough workouts and the carbs will be used to rebuild muscles that get worn down byall that exertion in the gym.

When you start to do it, carb cyclingis easier than you think it will be, and because you get to eat carbs fully two days a week, many people who follow this weight loss strategy think that it makes it easier to stay on track, feel energized, and lose weightfast, in less than a month.

"Carbohydrate cycling is a protocol whereby carbohydrate consumption varies from high, moderate, or low on a daily or weekly basis" Bowman explains. "Depending on your body composition goals, the daily ratio of healthy carbs may be lower than usual before cycling back to a higher ratio. The aim of carbohydrate cycling is to fill the glycogen storage in the muscles and liver without storing excess glucose as fat. However, its important to note that not all carbs provide the same nutritional benefit."

KB: "It's the concept of being more mindful and regulating your cravings. iI you can time your carbs and be mindful you can really regulate how hungry you are, you're stabilizing your blood sugars. if you're not mindful you'regoing to be eating foods all over the place. Cravings are stimulated by changes in blood sugar. Carb cycling helps monitor that so you don'thave really highdays."

KB: "On high carb days, focuson consuming quality complex carbs like oatmeal, quinoa, and beans. On low carb days eat non-starchy vegetables and avoid simple carbs like white rice, baked goods, cookies, store-bought products that drive up blood sugars. Simple short-chain carbs make you feel hungry quicker than if you eat complex carbs, because they're full of dietary fiber and break down more slowly. More people should eat this way anyway."

How you use carbohydrate cycling depends on a variety of factors, including your current body composition, weight loss goals, training routine, andusual eating habits. For example, an athlete may be going through a leanphasefor fat lossby lowering his or her carb intake for a couple of weeks before reintroducing carbs back during a building phase. While there is variation between approaches, a typical weekly carbohydrate cycling protocol may look like this:2 High Days:Sunday and Monday, eat your highestintake of carbs,45 to 50 percent2Moderate Days:Tuesday and Wednesday, eat moderate carbs,30 to 35 percent3Low Days: Thursday to Saturday, eat your lowest percentage of carbs: 20 to 25 percent

The meal plan for a high-carb day will fall on Sunday and Monday. Forty-five to 50% of your daily intake is carbs this is approximately 175 to180 grams of carbs per day. Here is the exact meal plan with recipes.

Breakfast: Oatmeal and Fruit

Snack:

Dinner:

The sample menu is based on a total daily caloric intake of 1,500 calories. Note that macronutrient distribution will vary depending on body weight, age, and gender.

KB: "Yes and it's actually easier. If you're macro heavy on carbs such as a plant-based diet, you're more than halfway there. Your body is cyclingthrough periods of high moderate to low carbohydrates intake so it's good for someone who's plant-based to have a steady flow of carbs. And, if you're macro heavy on carbsand you eat lots of beans and legumesyou're more than halfway there."

KB:"Carb Cycling is something that has been used by a lot of athletes and they normally follow a modified version:45%-50% carbs on moderation days and 20-25% carbs on low days."For example, an athlete engaging in carbohydrate cycling may be going through a cutting phase with the goal of fat loss. Therefore, this individual may lower his or her carbohydrate intake for a couple of weeks before reintroducing carbs back during a muscle building phase.

KB:"You will not gain weight if you follow the meal plan properly, and pay attention to the ratios. Bloating only depends on the types of carbs you're eating and if they are high in fiber."

KB: "No, because you will still have a good amount of protein and healthy fats that will make you feel full on low-carb days. Some foods I recommend eating are avocados, nuts, seeds, beans, nutrient-dense salads, and fatty fish if you're not vegan."

KB: "Weight loss will take about 3-4 weeks depending on your diet and body. But, in terms of feeling good and having more energy, you'll start to notice the difference after the first week."

KB: "Yes, but don't restrict your calorie intake at all. If you're not noticing weight loss results look at the carbs you're eating and aim to eat lower calorie carbs like starchy vegetables."

KB:Don't get discouraged, just try it. Focus on cutting out refined and process carbs and if you do that already you're already on the right track.

KB:"More cardio-based workouts, like a light jog, lower HIIT session, and pilates"

KB: "You should do a lot of weight trainingto utilize that fuel."

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Here's How to Eat More Carbs and Lose Weight: Yes, It's Possible! - The Beet

PHOTOS: See My 600-Lb Life Star Carrie’s Weight Loss Update! Did She Slim Down Despite Her Toxic Eating Habits With Husband Chris and Their Family? -…

Posted: January 14, 2021 at 8:54 pm

Carrie Johnson was featured on the January 13 episode of My 600-Lb Life as she weighed over 600 pounds.

Following the death of her father, who passed away from a botched weight loss surgery 20 years ago, Carrie enlisted the help of Dr. Younan Nowzaradan in the hopes of avoiding eating herself to death while also coping with the intense grief she experienced due to the loss of her dad and combatting the bad habits she and her family had taken on at home.

Id be willing to do anything to get my wife back the way she was before, Carries husband, Chris, told producers in the trailer for season nine as she was seen struggling to walk down the stairs of their Huntington, Texas home.

During filming, 37-year-old Carrie and Chris sat down with Dr. Now, as all cast members do, to discuss the changes she would need to make before undergoing a potentially life-changing and life-saving weight loss surgery. Upon her first hospital visit, she got on the scale and realized she weighed 602 pounds.

If you value life, what are you willing to do to preserve that? the doctor asked her, before then asking her to lose some weight on her own before she can qualify for weight loss surgery.

In another scene, Carrie was seen arriving home to Chris, her daughter Haleigh, and one of Haleighs friends after a long days work. After Haleigh suggested she cook a second box of chicken, Carrie made it clear that she was ready to change her life for the better.

We just need one serving, Carrie informed her child.

Its been a week since me and Chris went to Houston for my first appointment with Dr. Now, and since then, weve been trying to make the adjustments to eating healthy as a family, Carrie explained of her weight loss efforts as the preview continued. I definitely feel its important to implement the journey that Dr. Now has put into place for me with my family simply because, I mean, the dynamic is very clear. My daughter obviously has a weight problem. I mean, you can very much tell that my husband has a weight problem as well. And so its something that we can all benefit from.

While Carrie acknowledged that the lifestyle changes she and her family were forced to make werent always easy, she said the only thing she was truly worried about ahead of her then-upcoming meeting with Dr. Now was disappointing him.

He seems to put a lot of faith in his patients. Youve got to think about it. This is a man that puts his time and his efforts into, for lack of a better word, saving your life. And so I feel like its letting him down to fail. So thats the only worry I really have, she admitted.

During another moment of the show, Carrie hinted that when it came to her weight loss progress, she was just getting started.

Ive made a lot of positive changes in just a week but I know I can do better. Its already harder than I thought and that scares me a little but Im very determined to do this. So I dont want to mess this up because I desperately want to get my life back, she proclaimed.

During her follow-up visit with Dr. Now, Carrie weighed 590 pounds, having lost only 12 pounds, and she was way behind her goal of losing 60 pounds. This led to Dr. Now recommending she get counseling to deal with some of her personal issues.

After having some rocky months, Carrie finally hit her weight loss goals as she weighed 491 pounds during her next hospital visit, having lost a total of 111 pounds on her own. This led to the doctor approving her for the gastric bypass weight loss surgery.

At the end of the episode, Carrie weighed 409 pounds, bringing her total weight loss to 194 pounds.

Her husband Chris also lost a total of 60 pounds after weighing over 300 pounds during the start of their weight loss journey.

Following filming on My 600-Lb Life, Carrie showcased what appeared to be a substantial weight loss on social media.

UPDATE Below are a couple of images shared of her and Chris in July of last year.

My 600 Lb Life Star Carrie Johnson Weight Loss Update Photos

Carrie also shared a more recent photo this week in which she joked that she was Post Malones chubby cousin.

Below is a photo shared by Chris on Facebook in November 2020.

Also on Chris Facebook page was a kind message to his wife regarding her determination, which was shared at the end of last month.

You dont find happiness you make it!! I love you Carrie Johnson! he wrote, along with a heart-eyed emoji and a kissing emoji.

To see the weight loss photos of Samantha Mason and Thederick Barnes, who appeared on the first and second episodes of the currently airing TLC series, respectively, click here and here.

My 600-Lb Life season nine airs Wednesdays at 8/7c on TLC.

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PHOTOS: See My 600-Lb Life Star Carrie's Weight Loss Update! Did She Slim Down Despite Her Toxic Eating Habits With Husband Chris and Their Family? -...

The Most Impressive Celebrity Weight Loss Success Stories For Your 2021 Fitspiration – Mandatory

Posted: January 14, 2021 at 8:54 pm

Its 2021, which means its time to stare down those New Years resolutions and actually start doing something about them. Were guessing that losing weight is probably among yours. Dropping pounds is one of the hardest things to do, and if you arent motivated, its near impossible. But just because youre not looking forward to healthy eating and moving more (basically the only two proven ways to lose weight and keep it off long-term) doesnt mean you cant drum up some motivation.

Were here to help, with the most impressive celebrity weight loss success stories for your 2021 fitspiration. Sure, these famous faces had a lot of hands-on assistance in transforming their bodies, be it in the form of personal trainers or private chefs. But a lot of what worked for them can work for you, too. Read on, and get off your ass. If they can do it, so can you!

Kims little sister was always the biggest of the Kardashian bunch until 2015, when she revealed a stunning 35-pound weight loss, thanks to healthy eating and a hardcore fitness routine. Her metamorphosis inspired a spinoff reality show called Revenge Body with Khloe Kardashian. All we can say is: wowza.

Back in 2011, the British comedian revealed hed lost 22 pounds with a daily running and weight-lifting routine no diet changes necessary!

The former pop singer and reality TV show star dropped a whopping 100 pounds after the birth of her third child with husband Eric Johnson. It took her six months to slim down and she credits her success to the help of her trainer.

The actor and game show host shed an incredible 80 pounds in 2010 because I was sick of being fat on the camera. He did it by nixing carbs and subbing in fruits, veggies, egg whites, and Greek yogurt as well as clocking in 45 minutes of cardio as often as he can.

The comedic actress declared 2020 the year of health and lost an astonishing 60 pounds over the ensuing 12 months with a combination of walking, hiking, weight-lifting, and high-intensity interval training (HIIT).

The Parks and Rec actor hit 300 pounds and felt impotent, fatigued, emotionally depressed. He got motivated to hit the gym for his role in Guardians of the Galaxy and went from doughy to swole, losing 80 pounds before packing on 20 pounds of muscle, in 2014.

The Rumor Has It superstar started slimming down after her divorce in 2019 and debuted the results in an Instagram pic that rocked the internet in May 2020. She credits her 40-pound drop to the Sirtfood diet and a personal trainer.

The Superbad actor has a reputation for weight fluctuation, but his most dramatic drop was between 2016 and 2017, when he slimmed down substantially thanks to a personal trainer and a Jiu Jitsu practice.

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Study says weight loss surgery can affect how likely you are to be hospitalized for COVID-19 – KXAN.com

Posted: January 14, 2021 at 8:54 pm

AUSTIN (KXAN) Elective procedures at hospitals are in jeopardy if enhanced restrictions go into effect for the Central Texas region. Weight loss surgery could fall into that category.

But new research suggests those types of procedures could lower the risk of severe complications associated with COVID-19.

Bariatric surgeon Dr. Steven Fass with St. Davids Medical Center says more people from teenagers to seniors are having weight loss surgery.

Fass says both people who are interested in getting surgery because of the coronavirus and others who are not come to see him.

Ive had patients say to me that they are interested in large part, because theyre hearing about the negative effects of COVID-19 patients who have obesity, and then of course you also see the usual arguments for having the surgery, which is that they just want to live a healthier longer life, he said.

Fass explained the Cleveland Clinic published a study that showed patients that have high obesity who test positive for COVID-19 those with a past history of weight loss surgery were hospitalized at lower rates and even had lower deaths related to COVID-19.

Although, he said the surgeries arent for everyone.

I wouldnt say the surgeries are for everyone, but certainly for people who try to lose weight on their own and are unsuccessful or theyve been successful in the past but as theyve gotten older and their metabolism slows, it becomes more difficult for them to lose weight. he said.

Fass said weight loss surgery can be expensive, but most insurances cover this particular operation.

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Study says weight loss surgery can affect how likely you are to be hospitalized for COVID-19 - KXAN.com

Weight Loss and Obesity Management Market Outlook with Key Industry Manufacturers and Forecasts to 2027 – KSU | The Sentinel Newspaper

Posted: January 14, 2021 at 8:54 pm

The report entitledWeight Loss and Obesity Management MarketbyDBMRpresents a new market research analysis that offers a detailed evaluation of the business vertical and a Complete overview of the industry segments.The Weight Loss and Obesity Management market analysis report provides a broader view of the market that lets businesses benchmark other unfocused companies. The market research report helps to success that includes likes and dislikes of a specific market segment in a certain geographical area, their expectations, and readiness etc. Similarly, this market report is useful to learn more about the target market and understand the various factors involved in the buying decisions.

Global Weight Loss and Obesity Management market analysis report provides the best market study of market growth and its fluctuating trends with high accuracy and reliability. Crucial and important market data is collected with in-depth study and actionable insights to generate this market report. In todays fast-paced business environment, companies have to identify and grab new opportunities as they arise, while staying away from threats and adapt quickly. This market report contains precise introduction that provides background information, target audience, and objectives. It also has qualitative research describing the participants in the research and why they are relevant for the business.

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About Data Bridge Market Research Private Ltd:

Data Bridge Market ResearchPvtLtdis a multinational management consulting firm with offices in India and Canada. As an innovative and neoteric market analysis and advisory company with unmatched durability level and advanced approaches. We are committed to uncover the best consumer prospects and to foster useful knowledge for your company to succeed in the market.

Data Bridge Market Research is a result of sheer wisdom and practice that was conceived and built-in Pune in the year 2015. The company came into existence from the healthcare department with far fewer employees intending to cover the whole market while providing the best class analysis. Later, the company widened its departments, as well as expands their reach by opening a new office in Gurugram location in the year 2018, where a team of highly qualified personnel joins hands for the growth of the company. Even in the tough times of COVID-19 where the Virus slowed down everything around the world, the dedicated Team of Data Bridge Market Research worked round the clock to provide quality and support to our client base, which also tells about the excellence in our sleeve.

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Weight Loss and Obesity Management Market Outlook with Key Industry Manufacturers and Forecasts to 2027 - KSU | The Sentinel Newspaper

90 Day Fianc: Stephanie Davison Reveals The Secrets To Her Youthful Looks – Screen Rant

Posted: January 14, 2021 at 8:53 pm

Skin Envy owner Stephanie Davison often makes many 90 Day Fianc fans envious of her youthful looks. The TLC star, 52, has now confessed her secrets.

Although Stephanie Davidson from 90 Day Fianc is making waves for her relationship with her Belize boy toy Ryan Carr, it's also her looks that have fans saying "wow." Sure, being the face of a business that makes one "remove fat" helps, but what is that keeps Stephanie looking so good at 52? The 90 Day Fianc star Stephanie has revealed what is her fountain of youth on her Instagram page.

As fans try to decipher why a successful, independent woman like 90 Day Fianc's Stephanie could choose to date someone like Ryan, they also have started guessing the relationship won't last long. With Stephanie mentioning that Ryan had been talking to other women in spite of her paying for his bills for three years, the possibility of her choosing his cousin Harris might become a reality. A traumatic childhood and then loveless adulthood is what Stephanie finally left behind when she decided to couple up with Ryan. But a recent episode saw the 90 Day Fianc star shocking her friends with the revelation that she pays for Ryan's salary too. Of course, her sleeping with Ryans cousin could have made her guilty enough to pay his bills but TLC viewers couldnt help wondering if Stephanie was getting played. After all, a Maserati-driving, successful boss woman who looks way younger than her years could date anyone, right? Especially if the self-proclaimed sugar mama whose Instagram comments are filled with 90 Day Fianc fans asking Stephanie for her secret to looking half her age.

Related:90 Day Fianc: Throwback Video Shows Stephanie Selling Sermorelin Injection

Not surprisingly, 90 Day Fiancs Stephanie has been a fan-favorite since season 8s premiere even though she appeared on the reality show weeks later. Fans were curious about this cat-lady who was calling herself a cougar and Ryan her cub as she sent him expensive watches in the trailer. The Grand Rapids lady soon gained more interest by hosting expensive giveaways for handbags on her Instagram, which some 90 Day Fianc couldnt help but love her for. However, it was Stephanies weigh-loss spa Skin Envy that made her much more interesting. As expected, the 90 Day Fianc stars age-defying routine owes a lot to her own business.

When asked by an IG follower, How can I look like you? 90 Day Fiancs Stephanie replied, Well, the Youth Serum Sermorelin/Ipamorelin shots are $4500 a year. But Stephanie also gave an alternative option by suggesting, dont drink much alcohol, get at least 8 hours of sleep at night. Ryans Michigan lover also revealed that she drinks at least 8 glasses of PURIFIED water daily. And for exercise, 90 Day Fiancs Stephanies go-to is a hula hoop.

The curious TLC viewer further enquired Stephanie about her injections as she wrote, can I buy them from your store, and can you ship them? And the marketing maverick that she is, 90 Day Fianc star Stephanie shared, Call my medical assistant Pam. Spoilers suggest that Stephanie will be dumping Ryan while in Belize next and coming back to America with cousin Harris. But while that may take a while to happen on 90 Day Fianc, one things for sure, Stephanie is surely going to get a lot of calls at Skin Envy, all due to the fans who are in awe, if not envious of her own beauty.

Next:90 Day Fianc: Shocking Details Of Jovi Dufren's Criminal Past Revealed

90 Day Fianc airs Sundays at 8pm EST on TLC.

Source: Stephanie Davison/Instagram

90 Day Fianc: Skinny Angela Deem Posts Jaw-Dropping Christmas Look

Saylee Padwal is a Reality TV Features Writer for Screen Rant. When she's not thinking about pop-culture or food, you can always find her "investigating" her way through Instagram, reading mysteries and thrillers, and listening to BTS on loop.

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90 Day Fianc: Stephanie Davison Reveals The Secrets To Her Youthful Looks - Screen Rant

Peanuts In Winters: Nutritionist Tells How Many Peanuts You Should Eat In A Day – NDTV

Posted: January 14, 2021 at 8:52 pm

Peanuts can help in weight loss when consumed in moderation

Avoiding winter delicacies like gajaks, chikkis, gajar ka halwa and more can be difficult. One popular winter snack is peanut. Roasted peanuts are widely consumed during the winter season. These are not just pleasing to your taste buds but can offer multiple health benefits. You might be surprised to know that peanuts are weight loss friendly too. If you are wondering about the benefits of peanuts, how much you should consume, the best time to eat peanuts and more, we have you covered. Keep reading as Ms. Preety Tyagi who is a nutritionist and health coach answers these and other queries related to peanut consumption.

Ms. Tyagi tells, "You can safely consume a handful of peanuts in a day. You can add these to your snack time to beat hunger pangs between meals. If it's peanut butter, a safe dose would be 1.5 tablespoons."

You can consume a handful of peanuts, says expertPhoto Credit: iStock

Peanuts are often consumed as an evening snack. These can also be added to protein bars, ladoos or a chaat. "The best time to consume peanuts would be morning or day time. A late afternoon snack of peanuts is also ideal. But should certainly be avoided before bed or at dinner," says Ms. Tyagi.

Also read:Tops Reasons Why Peanuts Should Be Your Favourite Snack This Winter

You can consume peanuts when trying to lose weight as it may help you reduce appetite. But it is important to consume these in moderation. The nutritionist further adds, "Peanuts are considered weight loss friendly since they are believed to cause satiety. But they must never be overeaten. And if included in diet, they must be accompanied with a low-calorie food to compromise the calorie intake."

Also read:Peanuts: An Excellent Source Of Protein; Lose Weight, Improve Heart Heath And Many More With Peanuts

Peanuts may help in maintaining a healthy weightPhoto Credit: iStock

Peanuts are loaded with biotin, folate, vitamin E, manganese, magnesium and several other essential nutrients. Peanuts are known to boost one's skin and hair health as well. Ms. Tyagi also highlights that peanuts can also help in keeping your body warm. However, care must be taken in which form you are consuming peanuts. For example, fried peanuts must be avoided. While roasted ones are a better option but avoid adding salt to them. Also, the sugared forms of peanuts must be avoided to maintain a healthy weight.

(Ms. Preety Tyagi is a Lead Health Coach, Nutritionist and founder of MY22BMI)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Peanuts In Winters: Nutritionist Tells How Many Peanuts You Should Eat In A Day - NDTV

Opinion | Need some New Year’s inspiration? Seven stories to fire you up for 2021 – TheSpec.com

Posted: January 14, 2021 at 8:52 pm

One of my favourite tasks is presenting stories of inspiration throughout January of people who have done tremendous things in the previous year.

If youve worked with me, youll know that Im not a big believer in making New Years resolutions. What I am a big fan of is: picking a goal, making a plan on how to get there and then designing the day to day steps to follow, knowing that there will be ups and downs along the way that need navigation. Its not about willpower or positive thinking, its about strategies and systems put into place to keep you moving forward over time.

Over the next few weeks, Im going to feature real people, from 17 to 87, who have made tremendous physical, mental and emotional changes in their lives during one of the most trying times imaginable. Despite the lockdowns and restrictions and the anxiety of living with uncertainty for months, they figured it out and just kept moving forward.

Ive chosen seven clients who have changed their lives for the better during the COVID-19 pandemic in different ways. Its fair to say that all of them started the lockdown asking the question: How can I possibly succeed under these conditions? and then got down to the business of making it happen.

Over the next several weeks, Ill be telling the stories of:

Madeleine Tarride, a 17-year-old high school student who came to me with extreme frustration. She had been living for some time with the discomfort of a lingering soccer injury that had developed into chronic pain. It seemed like she had tried everything with little relief. As a result, she had become mostly inactive for fear of causing a flare-up.

Justus Schramayr (my son) is a 17-year-old multi-sport student athlete who was facing many months of no sports as schools and athletic programs shut down to help stop the spread of the virus. Using his workouts as a way to fight anxiety, depression and boredom, he remained disciplined and focused at school and achieved several personal milestones during the lockdowns in 2020.

Alison Feierabend, a 58-year-old college accounting teacher who was told that she needed to lose weight to lessen the load on her arthritic knees. Alison began her weight loss journey at the end of 2019 at a starting weight of 210 lb when I taught her how use the online food journal and nutrition tracking app called My Fitness Pal. By March, she had lost 40 lb when the province was locked down. At that point, she committed to an extra personal training session each week (virtual) and doubled down on her efforts to eat better and track her food daily. By the end of 2020, she had lost 75 lb

Ed Tymkow is a 77-year-old I have never met in person. We connected, virtually, for a fitness consultation and assessment and have been meeting weekly for a little over six months. Ed originally contacted me for help in losing weight as a prerequisite for getting a hernia operation and for building up his overall fitness level. After setting a few pieces of home exercise equipment and teaching him how to track macronutrients and calories with the My Fitness Pal app, hes seen consistent progress from week to week. In six months, during the pandemic, Ed lost 45 lb and is almost at his goal weight to be able to safely undergo his hernia operation.

After years of crippling pain and weakness, Gerry Smurlick, 75, underwent life-changing back surgery in 2020. As a way to prepare for the operation, and for the rehabilitation after, he worked out with me to gain as much stamina and strength as he could and weve recently resumed his workouts at a much higher intensity level than before without pain and/or discomfort.

Miriam Davidson, 87, and Ron Davidson, 87 are two of my favourite people in the world. Weve worked together for more than 20 years and Ive helped them develop strength and endurance for golfing, hiking and biking as well as to help with recovery from a knee replacement, a stroke and debilitating back pain. More recently, Miriam has fought (and won) a battle with oral cancer, leaving her weak and deconditioned, while Ron suffered a mild heart attack in 2020. Despite these physical and mental challenges, they both show up ready to work out every single week, they do their homework and they dont complain. Theyre also both getting measurably stronger again, week after week, since weve been allowed to meet in person for workouts again.

2021 has the potential to be an outstanding year. Im excited to bring you the real stories of real people that may inspire you to explore what potential you might have inside of you.

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Opinion | Need some New Year's inspiration? Seven stories to fire you up for 2021 - TheSpec.com

Make your resolutions stick – The Signal – The Signal

Posted: January 12, 2021 at 12:55 pm

Every New Years Eve, people worldwide are hopeful and excited for a chance at a do-over in the new year. For many people, part of this do-over includes making New Year resolutions. According to a recent Finder survey, 73.76% of men and 74.26% of women in the United States plan on making New Years resolutions for 2021.

But on average, 80% of people end up ditching their resolutions. That means nearly four out of every five people will not reach their goals by the end of the year. Its normal to have trouble making New Years resolutions stick. It doesnt have to feel impossible, and burnout is avoidable.

Many people give up on their resolutions because they are too big to achieve. A staggering 45.59% of people make health-related resolutions, whether gaining or losing weight, starting a proper diet or exercise routine. Unrealistic expectations like losing 10 pounds in a week, long term fasting diets and detox diets are an easy way to get discouraged quickly.

Without consistent planning to make these dreams a reality, people may fall short of their goals within the first couple of months into the year. Junior Kyra Sheppard spoke about her previous health-related resolutions.

For years, my only goal was to lose weight. And honestly, Ive stayed within the same 10 to 15 pounds in the last few years, so it just seems silly, Sheppard said. Instead, Im saying specific goals, like I want to exercise at least 30 minutes a day.

To attain a weight-related goal for the new year, set realistic boundaries. According to the CDC, its healthy for the average person to lose between four and eight pounds a month.

A way to stick with a weight loss challenge is to start small instead of losing weight fast and getting discouraged when it rises again. With health-related goals, slow and steady wins the race. There is no way of losing a lot of weight in a short amount of time, and recognizing that is the first step towards progress.

Another reason why resolutions fail is a lack of accountability. When there is a goal that someone wants to achieve, it is important to share it with people close to them. Its easy to give up when there is a lack of encouragement and accountability.

Keeping resolutions quiet, particularly if someone hasnt achieved it in the past, is a recipe for disaster. Examples of accountability can include phone reminders, telling friends or family or joining a group of others trying to achieve the same goals.

For sophomore Ashton Miller, accountability in her relationships motivates her to be successful.

I get busy with school and work and dont make things like eating right or working out a priority, Miller said. I like having someone to keep me accountable because it motivates me when reminding them of what their goal is so that we can both be successful at the end of the year.

Understanding the reasoning behind a goal is essential to a goals success. Instead of only stating an intention, its imperative to choose a valuable purpose.

For example, choose to save $1000 because of vacation purposes, choose to spend more time with family or apply for more scholarships. Picture that goal and focus on the why every time frustration hits along the way. Sophomore Sierra Evans discusses how her why impacts her new year resolution this year.

My new year resolution is to put myself first more often. I think I have put my heart and soul in relationships that havent been what is best for me, Evans said. I have a drive to actually fulfill this new resolution because my mental health has suffered in the past.

A great way to grow passion about completing a goal is to leave notes around the house all year in places frequented the most. Take an expo marker and write on the bathroom mirror, or put a sticky note on the TV stand.

For example, if someone burns out from working hard to get extra money, coming home and reading a motivating note while opening the fridge can help them feel like it is all worth it. The key is to add multiple notes to reinforce the passion behind the goal.

Habits take from 18 to 254 days to break, and even beyond that, there are still temptations to fall back into previous patterns. Embrace small setbacks, and dont give in to discouragement. To expect that completing a resolution is going to be done perfectly can lead to disappointment.

Discovering and continually remembering the passion behind a resolution is the way to succeed by the end of the year.

Another way to make the completion of resolution goals easier is to be aware of and expect temptations. For example, if the resolution goal is to have better time management, it could be tempting to sleep through the day. If thats a habit that is hard to break, it would be a great idea to expect that challenge and face it head-on.

A good way to change that pattern would be to go to bed earlier, so the urge to sleep through alarms is smaller. Setting a schedule of everything that needs to be done throughout each day, cutting out caffeine and lowering screen time are some examples of how to face and overcome temptations.

Sometimes one bites off more than they can chew, which can be another roadblock preventing someone from achieving their resolutions. It is better to finish one or a small number of resolutions properly than to try several different ones and do them all badly or not complete them. Focusing on what is most important leads to higher chances of success.

Setting specific goals is good for self-esteem. Checking off smaller successes throughout the year can make the bigger goals feel even more possible. Dont forget to celebrate the successes no matter how little they are because that is a great motivation to keep going.

For the people that want to have a simple resolution to be proud of this year, try creating a happiness jar. When anything great happens, such as a special day or an individual accomplishment, write it down with the date and put it in the jar.

Materials needed to make a happiness jar are a mason jar, scraps of paper and decorations to make it look unique. Then, watch the jar fill up throughout the year and read through all of the notes before the next New Year party. Not only is it a little time capsule of memories, but it can also help someone feel grateful for what the previous year brought while looking forward to the future.

Sticking to resolutions is tough, but anyone can achieve it with the proper tools and goal-setting skills. Changing life patterns is worth it in the long run, and if discouragement comes knocking at the door, remember some of these tips and power through the upcoming year.

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7 At-Home Exercises You Need To Add In Your Journey From FAT-TO-FIT – Tech Geeked

Posted: January 12, 2021 at 12:55 pm

Besides having a healthy diet, regular exercise is a must to lose weight.

While most people today struggle to find the motivation to workout, when they do, the thought of going to a gym is enough to deter them.

Well, hitting the gym to use the equipment is not essential to aid you in your weight loss journey. You can perform easy exercises from the comfort of your home to go from fat to fit easily.

Do you wish to lose weight without going to the gym? Are you looking for exercises that you can do at home?

Dive right in to find some easy home exercises to start your weight loss journey.

Whether you have recently gained weight or just want to get fit by shedding the extra kilos, you must regularly exercise.

If you want to workout at home, here are seven exercises to help you get fit:

Strength training not only helps you build muscles but also slim down. If you have weights at home, you can try strength training to get fit. Most people dont know it, but building muscles is the key to weight loss. With weight training, your metabolism rate goes up, which helps you burn more calories and help with weight loss in the long run. If you want to build muscles quickly, you can also try Anavar cycles to aid the process.

If you arent someone who likes to indulge in hardcore exercises, yoga can be an ideal way to lose weight. Yoga is a form of exercise that impacts the entire body, including your mind, and helps restore balance. On average, you can burn around 150 calories by performing yoga poses and postures for 30 minutes. A study shows that women who were obese lost weight through yoga and reduced weight circumference by 1.5 inches.

You can start performing asanas or poses like plank pose, warrior pose, sun salutation, and bridge pose from the comfort of your home to get fit.

For those who love to dance, Zumba can help you enjoy your passion while also incorporating fitness into your daily routine. The dance moves incorporate vigorous exercises and high-intensity movements to hp sculpt your body. This dance form is all about loosing up your body and burning calories. It can also help relieve stress, increase strength, and boost energy. Before you know it, youll start feeling much fitter and lighter. All you need to do for Zumba is put on your dancing shoes, select good upbeat music, and start your journey of losing weight.

Pilates is a fun workout that is becoming a rage today, especially among women. The exercises engage your inner core, flexibility, and muscular strength. As a beginner, start with a 30 minutes pilates session, which will help you burn 108 calories. Once you get familiar with pilates, you can do a 45 minutes session. You can also enroll in an online class or look for videos to get guidance from an instructor and set up a mat in your home for your session.

If you want to get rid of the fat on your stomach, you need to target the muffin top. It is the core, including muscles that run around your back and stretch down to your butt, the front, and inner thighs.

To keep the love handles away, you can indulge in the following abs exercises:

Lie on your back and have your knees bent with hands behind the head. Lift your shoulders from the floor and simultaneously curl your legs towards the ribcage.

Start by kneeling on your exercise mat on all four and keep your hands directly placed under your shoulders. Stretch the legs back and then come into a plank position. Try to stay there for a minute, or more, if you can, and then drop on all four.

Sit on a mat with your knees bent and hands under the knees for support. Raise your legs until they come parallel to the floor, and you balance yourself on the sitting bones.

High-intensity interval training (HIIT) encompasses intense exercises that you must perform in a brief period with an altered relaxation period.

Due to the increased intensity and reduced interval period, you burn nine times more calories than a normal workout. You can pick any exercise from cycling to running, jumping to weight lifting, and so on.

The easiest way to go from fat to fit is running. If you go running or jogging every day, it can help you target the fat accumulated around the abdomen. This fat not only lowers your self-confidence but is also the culprit behind many chronic ailments.

Running at a pace of 5mph can help you burn 298 calories within 30 minutes. If you increase the speed to 6mph, you can quickly burn 372 calories.

The path to health and wellbeing starts with an active lifestyle. Along with a balanced diet, you must create a regular exercise routine to reach the ideal weight goal. You can start one or more exercises given above and go from fat to fit.

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7 At-Home Exercises You Need To Add In Your Journey From FAT-TO-FIT - Tech Geeked


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