As a follow up to an article I wrote two months ago about the importance of cardiovascular training, I wanted to give information on the importance of strength training to stay fit and healthy as well.

For some, safety is found in the simplicity of running on a treadmill or tightly grasping the handles of the moving elliptical machine as they glide their way into an active state. Or maybe the simple but demanding step-by-step climb of the StairMaster is your equipment of choice to burn some extra calories. All of these are a great way to elevate your heart rate and exercise your cardio system. For many of us, we were taught that this is how you get into shape without being given much inspiration to try resistance training.

I think most people would be shocked to learn that in some studies, strength training can burn more fat than aerobic training, if done correctly. Strength training can also improve metabolism, aesthetics and confidence, and joint and bone health which is essential for older populations.

In a column a few months ago I mentioned EPOC (Excess Post Oxygen Consumption), which is the concept that your body will continue to burn calories after your workout, thus keeping your metabolism boosted. EPOC lasts longer during intense strength training and HIIT (High Intensity Interval Training) workouts. The more intense the strength workout, the higher the EPOC.

You may have heard the term muscle burns fat, which is not 100% true. The truth is that if your body has more muscle, then you are burning more calories at a quicker rate than if you had fat in its place. It is estimated that one pound of muscle burns six calories per day at rest, while one pound of fat burns about two calories per day. It might not sound like much, but if you think of this in terms of your whole body, those numbers become exponential!

Using compound movements, or movements that use multiple joints and muscles in the body, is one of the most effective ways to attain functional strength, burn more calories and build more muscle. Some of the more common compound movements are the overhead press, squat, bench press and deadlift. While these exercises are most effective for results, they are also a bit more dangerous and if you are new to trying them you should hire a trainer or find a workout partner with some experience. Since compound movements require multiple joints and muscles to activate, they teach the body to work synergistically, thus they are considered functional. These types of exercises also require a lot of demand on the central nervous system. For best results, it is good to train these movements no more than two times per week, varying in repetitions, and allowing 72 hours between doing them again for optimal recovery for your brain and body.

One common myth Id like to debunk is that women will get bulky if they lift weights. The truth is, it is really hard to build muscle! It takes hundreds or thousands of sets and repetitions to progressively build adequate muscle and strength. It is a slow process, and if at any point you feel like you would like to lean out a bit, you can always increase cardio and decrease the calories in your diet. Also, since women produce lower levels of testosterone, they are unable to build muscle as quickly as men are.

One of the best benefits of strength training for the retired population is the building of joint strength, bone density and connective tissue, and fighting muscle atrophy. As the body ages, bones are likely to become more porous and susceptible to fractures. During strength training, bones get tiny microfractures, just like muscles get micro tears. Assuming you are taking in adequate nutrients, your bones and muscles will be repaired by an array of vitamins and minerals. Doing resistance exercises safely can help prevent fractures for older populations, leading to living a more independent and pleasant life.

Strength training also boosts brain health and helps with cognitive function. In a study by the Journal of American Geriatrics, men and women ages 55 to 86 with a mild cognitive impairment who engaged in weight training twice a week for six months and saw significant increases in their cognitive tests. These results were compared to another test group that only engaged in stretching exercises and saw a decrease in cognitive testing.

Strength training is for everyone. Even endurance athletes use it to maintain muscle in high volumes of cardio training periodization. It helps men and women with their metabolisms and overall wellness.

If you are new to strength training, do not hesitate to seek help from a trusted professional or experienced friend to get your training regimen on the best course it can be.

Nate Wilson is a certified personal trainer through NASM and is the owner of Elite Fitness LLC. He is certified for Fitness Nutrition and is a Behavior Change Specialist. Contact Nate at 640-0668 or Natewilson0223@gmail.com.

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Strength training. Yes, you need it! | Fit and Healthy - Colorado Springs Gazette

This year has been filled with unprecedented challenges physically, mentally, financially and families are looking forward to putting 2020 behind them. As we collectively usher in a new year, its an opportune time to think about small changes we can make to better childrens health in 2021.

Dr. Pooja Tandon, a researcher in the Center for Child Health, Behavior and Development, says this year has caused all kinds of disruptions to childrens lives, unlike anything weve seen before. Routines have been shattered, physical activity has decreased, sleep has been affected and the hardships of the year like uncertainty and isolation have impacted childrens mental health.

Many things are hard right now, Tandon said. But for the things we have control over, we can make little changes that can promote health.

Below, three experts break down three key areas to help support better health in 2021 physical activity, sleep and nutrition.

When schools shuttered, it didnt just affect childrens ability to learn in a classroom, the closures also affected opportunities for physical activity.

When schools closed, recess and school-related sports stopped, which for some children may be their only or main source of daily physical activity, Tandon said. We know kids need 60 minutes of physical activity every day. When its not happening at school, kids are left to whatever is possible in the context of their families, neighborhoods, communities, or socioeconomic circumstance.

Tandon says the pandemic has also disproportionately affected underserved and under-resourced children.

Its really important for children to move every day. Today, children are spending more time indoors and on screens, she said. The lack of sufficient physical activity sets them up for all kinds of physical and mental health challenges, and some children are disproportionately burdened by that. I think the pandemic has magnified the importance and need for physical activity. It highlights how challenging access can be and how essential schools are to providing those opportunities.

As a scientist, pediatrician and mother, these issues worry Tandon, and much of her research centers on how children can increase physical activity in fun and attainable ways. Getting outdoors is one such example.

According to the World Health Organization (WHO), children and adolescents ages 5 17 need a minimum of 60 minutes of moderate to vigorous physical activity a day. Preschoolers need lots of active play time. For this age, the goal is at least 2 hours (120 minutes) of active play each day. Exercise can help protect againstcardiovascular disease, diabetes, depression and anxiety, as well as improve sleep and cognition.

We are intentionally focusing on how to do physical activity safely in the context of COVID. Families can think about what physical activities are possible for them. Whether thats taking a virtual class, using equipment they already have or can easily acquire, and getting outdoors, are all good steps. Being outdoors is one of those ways because youre removing one layer of risk related to greater risk of virus transmission indoors, she said.

Tandon believes even as the cold winter months approach, getting outdoors is a great way to promote physical health. Below, shes compiled a list of things families can do together outdoors.

Go on a nature walk

Exploring the outdoors, whether its a park, neighborhood or garden can be done with proper social distancing. Tandon said her family likes to go on scavenger hunts.

You can create a list of items to find in the neighborhood or natural environment, Tandon said. For Halloween, we found spiders and other decorative items.

Search for plants, animals or other items. Each scavenger hunt can be a unique adventure.

Make nature sculptures

Use twigs, leaves, rocks or other collected items from nature to make sculptures. Tandon says its a great way to encourage motor skills.

Bike, walk or hike as a family

Find a hike or explore a new park with your family. Tandon says its fun to explore your local neighborhood, but sometimes going just outside the city can feel like a big adventure as well.

Not just mixing up the locations you go, but also the environment, is a great way to promote physical activity. Go on a night walk with glow sticks and flashlights (in a location you feel safe) or bring out rain gear for a rain walk.

The novelty of using an umbrella and putting on your boots and walking in the rain can be a fun experience, Tandon said.

Take story time outdoors

Families may need to bundle up if temperatures drop, but by choosing appropriate clothing, many activities can migrate outdoors.

Play with sidewalk chalk

Sidewalk chalk is a great way to express creativity and play outdoors.

Snow play

Help set kids up for success by thinking about ways to overcome the weather barriers, Tandon said. Its about being warm and dry, and doing physical activity for the amount of time that is fun and comfortable for everyone involved.

The American Academy of Pediatrics (AAP) offers more great ways to get active at any age.

Tandon says shes seen an increase in weight gain and mental health issues in children.

There are clearly physical health challenges, but there are also mental health components that seem to be related to the pandemic, Tandon said. They are hard to disentangle. Weve seen l mental health issues increase anxiety, depression. Even if they arent meeting official criteria for depression, children are feeling isolated or are struggling in school. I think that finding ways for kids to be more active and be outdoors can be one part of the solution for both physical and mental health issues.

Small changes can make a big difference according to Tandon.

I dont want to add more burden to families, she said. Get children involved in coming up with solutions that will help get everybody moving.

Tandon says it could be as simple as incorporating a walk at the end of the day, climbing stairs between virtual classes, or even jumping jacks during commercial breaks when watching TV.

Dr. Michelle Garrison, a researcher in the Center for Child Health, Behavior and Development, says sleep has also been greatly impacted by changes incurred due to the pandemic, but there are small steps families can take to get back on track.

In 2021, Garrison says there are a few areas families should focus on to help children get better sleep.

She says for preschool aged children, its important to get at least 11 hours of sleep a day, and consistency is just as important as the amount of sleep a child gets.

One of the things we are seeing, not surprisingly, is that families are being affected differently, Garrison said. Some children are getting more sleep, some children are not getting enough sleep, some childrens sleep schedules have shifted, and many families are struggling.

All children need sleep. Its important for growth and development and hormonal regulation.

We know sleep has a huge impact on our ability to deal with challenging emotions, Garrison said. This is a time where were all dealing with extra stress. Having an extra boost of sleep to cope with emotional regulation challenges is really helpful. Sleep also has a big impact on how our immune system responds to certain things. When we dont get enough sleep, we can be in a chronic state of inflammation, making us more vulnerable to infections. Sleep also can have an impact on growth and obesity.

According to Garrison, an increase in 20 minutes a night can be incredibly beneficial even if that means a child still wont be reaching the recommended amount of sleep for their age, small improvements still pay off. She says that parents should try to keep bedtime within the same hour timeframe each night. Aim for consistency.

Parents are exhausted right now, too, especially as it gets close to bedtime. We may not have the same end of the day parenting capacity that we did a year ago, Garrison said.

And thats okay. For some families, the bedtime routine that worked great a year ago may be too ambitious for right now. Instead of beating ourselves up, lets simplify bedtime routines. Kids do not need complicated bedtime routines. Find something that is calming for your child, but that is feasible for you as a parent to stick with every night without it being a source of extra stress. It can be parent-child foot massages or sitting on the floor to do some stretching exercises together. My child and I listen to really slow music, and we move our bodies really slowly. It brings his body to a more calming place. Find what works for you.

Garrison says that shifting other aspects of your routine may help make bedtime easier.

Weve shifted our big family meal together to breakfast, she said. Most of our dinners are things we can have on the table under 10 minutes, like making your own veggie pizzas in the toaster oven or lentil quesadillas in the microwave.

For her family, that shift has made a big impact. An intricate meal at night wasnt feasible to squeeze in between a long day of work plus homeschooling on one side and the early bedtime her child needed on the other, and so they changed their routine to better fit into their life. As a single parent of a 5-year-old, she found having a simpler evening was a huge help.

When making changes to bedtime rules, schedules, or routines, Garrison recommends not making too many big changes all at once, and to not give up too quickly when trying something new.

Its really common to get really frustrated and shift course before the benefits of the change have had a chance to kick in, Garrison said. It is really common for there to be some bumps where things seem harder at first with a change, and then it starts to smooth out and so once youve made a change, hold it consistent for about two weeks. Then take stock and think about what is working for your family and what small change you might want to make next.

If your family is trying to get children to bed at an earlier time, dont abruptly and drastically make the shift. Garrison advises parents to move bedtime by 15 minutes every few days, so the childs body clock has enough time to shift as well.

Some families have found it helpful to set an alarm for when to start the bedtime routine instead of for bedtime itself, Garrison said. If youre aiming to get your children in bed by 7:30 p.m., try setting an alarm at 6:45 p.m. That way families have a reminder that tells them when its time to start winding down, and dont feel rushed trying to squeeze in the bedtime routine.

Many schools have shifted to online learning, and so children are using media much more. Physical activity has decreased while media use has exponentially increased. Many children are spending up to eight hours a day in virtual school and then more hours on screens to socially connect with friends and family or playing video games at night.

Garrison says its important to limit screen time an hour before bed.

The blue light emitted by screens can throw off melatonin and have a negative impact on sleep, she said.

Many people assume children are relaxed watching screens because they are quiet and seem to zone out, but according to Garrison, their minds can be running quickly to keep up with the video or game. When that happens, Garrison said, they can feel so pulled in that they arent noticing when they are tired (or even when a parent calls to them from across the room!), and they can have a hard time calming down enough mentally for sleep.

Most importantly, Garrison says its important to create a bedtime routine that is truly feasible for your unique lifestyle, and to make changes that will be attainable.

Be consistent, make sure children are getting an adequate amount of sleep and limit screen time before bed, Garrison said.

Thats a good recipe for better sleep and a healthier 2021.

Phuong Truong, a clinical dietitian at Seattle Childrens Odessa Brown Childrens Clinic (OBCC), helps under-resourced families and children with myriad issues from failure to thrive, lactation, obesity and more. One area that has been especially impactful this year is an area in which shes passionate: food insecurity.

She said since the pandemic began, shes seen an increase in families without enough access to food, children overeating, families feeling strained, inactivity and stress.

Its the perfect storm to create weight problems, said Truong.

Truong wants families to know she is here for them however they may need help. Beyond providing thoughtful and compassionate dietary advice, she helps families with other needs as well, like making sure they have enough diapers.

Im here to help take some stress off of your shoulders, she said. Its heartbreaking to see families in need. Many of my conversations with families start not by asking what is in the three meals they are eating a day, but if they are getting three meals a day.

What fulfills Truong is finding solutions to make the lives of the families she serves easier. She wants them to know she is in their corner, advocating for them, supporting them and cheering them on.

According to Truong, eating three meals a day is important, so above and beyond helping to ensure they are getting three meals a day, she also helps them understand food using a simple analogy.

We are all different sizes and different shapes. Were all beautiful, said Truong. Nutrition is the fuel. We are like cars. Food helps keep our cars running, but some fuel is better than others. Together, we find things that will work and focus on whats most important. Whats inside matters. If people feel good, they will feel better inside and out. The kid is the driver, the parent is in the passenger seat; Im just the navigator. Im not there to tell them what to do or what not to do, Im here to help.

Truong advises families to try to eat a balanced diet, incorporating protein, whole grains, starch, fruits and vegetables.

She recommends beans and lentils, peanut butter, canned vegetables and frozen vegetables to help stretch budgets.

For fun ways to incorporate frozen vegetables into a familys diet, she recommends recipes like macaroni and cheese broccoli. Not only is the recipe budget friendly, but it incorporates vegetables.

Truong says she, like many other providers at Seattle Childrens, has seen an increase in children who are overeating and not being active. Truong advises to get children involved in the kitchen. It helps them understand the food they are eating and also can help make them feel accomplished and more likely to eat the foods they create.

Kids can help meal plan or prepare foods in the kitchen, she said. Give them a little task like sorting vegetables. Kids love helping.

There are many helpful websites that families can peruse for inspiration, like recipesfrom ChooseMyPlate.

As the pandemic continues and families continue to be burdened financially, physically and emotionally, Truong says its important to be able to find resources to help.

Were all in this together, she said.

Truong wears many hats at OBCC and in the community. In March, in response to the disruption of a bi-monthly pop-up food bank at OBCC, the community team (community care coordinators, social workers and dietitian) started a mobile food bank. The team helped provide food to families in clinic, but they also delivered food to families in the community more than 1,800 bags of food since March.

We will continue for as long as were needed, said Truong.

Below are additional food resources for families in need of food.

Meals for Children and Teens

Washington State Food Resources

King County

Related

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Amid Unprecedented Challenges - On the Pulse

Police are urging drivers to put away their phones and watch their speeds, as they head home from their holidays.

Eleven people have already lost their lives on New Zealand roads this holiday period, more than double the four lives lost last summer holidays.

The latest fatality involved a collision between a truck and a car on State Highway 29, in the Lower Kaimai area, on Monday morning. The road re-opened at about 10am.

Andy Jackson/Stuff

Police are urging motorists to drive to the conditions on the last day of the official summer holidays. (File photo)

On New Years Day, a two-car crash in Northlands Hikurangi killed Wellington 6-year-old Myka Tuala.

READ MORE:* One dead after car and truck collide on Kaimai Range* Boy, 6, who died in Northland crash 'happy, kind and gentle'* Crash survivor and safety campaigner unveils 'world first' centre to cut road tragedies

As Monday is the last day of the official holiday period, police Assistant Commissioner Scott Fraser said there will be a lot of traffic on the roads around the country.

Brodie Jaeger/Supplied

Flooding near Opotiki on Sunday nearly submerged small cars now police are warning motorists to drive to the conditions.

Many areas have been impacted by bad weather in the last few days, making it even more important for all drivers to remain focused and make the right decisions, he said.

We know people will be keen to get home and the weather conditions will make driving challenging in many parts of New Zealand, he said.

But we don't want to see any more families impacted by tragedy this holiday period, and we need all road users to play their part in getting everyone home safely.

Fraser said drivers need to keep their speed down, drive to the conditions, watch their following distances, put the phones away and take a break if they feel tired.

By doing these simple things, we look after our families, each other and everyone on the roads.

The official holiday period began at 4pm on Christmas Eve and runs until 6am on January 5.

On Christmas Day, two people were killed in rural south Auckland when the car they were in crashed into a power pole.

On Boxing Day, two more people died when their car hit a bridge in West Auckland.

A man and a woman died after a milk tanker and a motorbike collided in Southland on December 28.

A person died when two cars smashed together in Pahatua north of Masterton on December 29.

Another person died following a crash in Dairy Flats, Auckland, on December 29.

The Christmas-New Year road toll rose to nine following a single-car crash on Russley Rd, Christchurch on December 30.

The toll then rose to 10 on New Year's Day following the death of a 6-year-old Wellington boy. He died following a two-car crash on State Highway 1 at Hikurangi, just north of Whangrei in Northland.

The latest fatality involved a collision between a truck and a car on State Highway 29, in the Lower Kaimai area, on Monday.

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Police urge motorists to drive safely as road toll is almost triple last summer's - Stuff.co.nz

If youre trying to lose weight fast, we have some bad news for you: nothing will turn things around all that quickly. However, if you want to lose weight in a safe and sustainable way, we can help you with that.

The NHS recommends that you aim to lose no more than 2 lbs (1kg) per week; anymore than that and you risk burning out and giving up. Thats especially true given the fact that were all currently living in varying states of lockdown, meaning motivation is even harder to come by.

While gyms are open again, its likely that youll have adopted a much more sedentary lifestyle, perhaps because youre working from home and your walk to the train station and up and down the office stairs has been swapped for walking from your bed to the sofa (and to the kitchen multiple times a day). In fact, a recent survey from Kings College London and Ipsos MORI suggests that 48% of UK adults have put on weight during lockdown.

Each of the twelve steps in this guide is a step you can take towards quick but sustainable weight loss that is achievable for everyone. You don't have to do them all, but adopt as many as you can into your lifestyle. We've tried to keep these diet, workout and weight-loss tips as simple as possible so you can get fit and in shape in 2020, despite lockdown.

(Image credit: Pixabay)

For the overwhelming majority of people, losing weight comes down to achieving a constant calorie deficit, which means you need to burn more calories through activity than you consume through food and drink. If you eat 2,500 calories a day the recommended daily amount for a man, although of course this can vary wildly depending on your height, weight and frame and burn 3,000, you are in a calorie deficit. If, however, you consume 3,500, you won't be in a calorie deficit.

The best way for you to lose weight fast will depend on your starting point, your end goal, and your lifestyle. In this article we lay out ten strategies that are applicable to everyone, whether you're a fitness novice looking to shed several stone, or you simply require motivation to keep going.

Generally speaking the best way to lose weight quickly, and maintain that weight loss, is to follow a steady, manageable plan. Dont try to take on more than you can reasonably fit into one day, unless youre willing to make the sacrifice. Most likely sleep or your social life.

With that in mind, here are 12 strategies to get you losing weight quickly.

Spiralizing vegetables is a great alternative to pasta

(Image credit: Pexels )

As mentioned above, weight loss comes down to consistently burning more calories than you consume. Cutting calories is therefore the most obvious way to lose weight, but this doesnt always mean eating less. Instead, we recommend adapting your diet to get the most out of your calories.

All foods have different energy densities. Foods like fruits, vegetables and whole grains have low energy density, which means you will get fuller faster when eating these than you would high energy density foods (for example pasta, crisps, chocolate, nuts and seeds).

Nutritionist Jenna Hope explains: Proteins and healthy fats promote more stable blood glucose levels, keeping you fuller across a time period and less likely to crave sugar or over eat, and so these are the kinds of foods you should get the majority of your calories from.

For example, unless you're training to become a weightlifter, there's nothing wrong with carbs per se despite what keto diet fans might tell you but the biggest food culprit when it comes to hindering weight loss is the simple carbohydrate.

Complex carbs like beans, whole grains and vegetables break down and release energy slowly, thereby keeping you full and energised. However simple carbs such as sugar and starchy foods pasta and spuds are the classics give you a shorter boost of energy, then leave you wanting more. The likelihood is that the more simple carbs you eat, the more youll end up eating overall, harming the balance of your calorie deficit.

One easy trick if you're a carb fan is to swap out white pasta or rice for courgetti, or noodles made from other vegetables like butternut squash. This can make an arrabiata, curry or stir fry much lower in calories. Youll hardly notice the difference when youre eating it, but youll be fuller for longer despite consuming fewer calories.

Cutting down on sugar will help reduce your waistline

An easy way to reduce your calories without feeling like youre making a huge sacrifice is to cut out empty calories. Empty calories are calories that supply energy (and therefore calories) but little to no other nutritional value (i.e. no vitamins, minerals, protein or fibre). Common culprits include sugary drinks (whether thats squash, a caramel latte or a pint of cider), sweets, and of course alcohol.

In addition to these empty calorie foods, we recommend you assess what is empty to you; what foods do you consume calories from without any real enjoyment? For example, did you know there is more sugar in three tablespoons of ketchup as there is a powdered-sugar donut? I dont know about you, but Id happily give up ketchup to be able to treat myself to a donut at the weekend guilt free.

The calories that you dont get any real nutritional value or enjoyment from should be the easiest for you to cut from your diet.

Controlling your portion size can help with weight loss

(Image credit: Getty Images)

Spoon Guru nutritionist Isabel Butler (MSc, ANutr) recommends that the best way to reduce weight and maintain the weight loss is by simply eating a balanced and healthy diet, without refusing yourself particular foods If you do cut out foods, you need to make sure your diet is still balanced and you are getting the nutrients your body needs from other sources.

If youre eating a balanced diet filled with healthy foods, it could be that portion control is your issue. It takes approximately twenty minutes for the signals to reach your brain when your body has enough food to meet its needs, so you should aim to finish a meal feeling satisfied, but not full.

If you struggle with overfilling your plate, and are unable to save some even if you feel really full, try using a smaller plate. Also, try to eat more slowly and always drink at least a glass of water during your meal. This will help you to feel fuller faster.

Huel is a food replacement system in shake form

(Image credit: Huel)

Sometimes its a real struggle to get started with prepping healthy, balanced meals in the right quantity for weight loss, especially if youre constantly on the move and dont have the time to count calories.

One option is to try a food substitute such as Huel.Huel products all contain a good mix of nutrients, as well as all-important protein. Its your choice whether you opt for something like Huel, which isnt marketed as a dietary aid, or something like Slim Fast, which is, but the key thing is that all of these food substitutes are highly nutritious and make calorie counting a lot easier.

Note that you might find this step difficult if the reason youre struggling to lose weight is because you love your food: these shakes may replace meals from a nutritional standpoint, but cool milkshakes cant replace healthy, warm, home-cooked food for satisfaction. You need to be highly motivated to lose weight this way.

Some people thrive on intermittent fasting, which means significantly cutting calories or completely fasting for a portion of the day or week, and then eating normally for the rest.

The most popular form of intermittent fasting is the 5:2 diet, where you eat normally for five days a week but then eating no more than 600 calories two days a week. The 5:2 diet is popular because while your calories are significantly restricted two days a week, you dont have to count calories during the other five days of the week. Guilt free weekends? Yes please!

Theres also the 16:8 diet, which is a bit different. With this diet you can eat anything for 8 hours a day, but can only drink water during a 16 hour fast. The recommended time to eat is between 10am and 6pm, although this can be flexible depending on what time youd prefer to start or end eating (as long as you stay within an eight hour window). With this option, youre unlikely to restrict your calories as much as you would on the 5:2, however you have to follow the rules seven days a week.

The benefits of intermittent fasting is that during the fast period the body will run out of carbohydrates to run on, and so start to take energy from the bodys fat stores, thus starting to burn that belly fat once and for all.

However you choose to adapt your diet to decrease your calorie intake, you're making a considered choice, right? Mindfuleating, based on theconcept of Mindfulness,is a method you can use to gain control over your eating habits, thereby aiding weight loss.

The idea is that you give consideration to everything that you eat, and the experience of waitingit. For example, by sitting at a table without the television or other distractions and eating slowly, you savour the food you're eating. As well paying more attention to what you're putting into your body and thereby helping you make good choices, mindful eating slows down your eating, giving your brain time to recognise that you're full (much like what we talked about with portion control).

(Image credit: Pexels )

Reducing the amount of alcohol we drink also comes with benefits. Most obviously, alcoholic drinks are often very calorific, so drinking less alcohol means consuming fewer calories. Simple. When you do want to enjoy a drink, stick to spirits (neat or with slimline mixer), red or dry white wine which all contain far fewer calories than other options.

Secondly, drinking alcohol increases our appetite, so were more likely to eat more than usual and more of the bad stuff when weve been drinking. Cheesy chips, Im looking at you.

Lastly, we all know how we feel after a night of heavy drinking. Ready for a session and the gym and a day eating fruit, veg and simple carbohydrates? We didnt think so. Drinking alcohol not only means we take in more calories at the time, but can affect our ability to function well and make healthy choices the next day.

(Image credit: Victor Freitas from Pexels )

Now weve tackled diet and nutrition (calories in), its time to look at exercise (calories out).

Even if you're eating healthily and are reasonably active in your daily life, its unlikely youll be able to lose weight quickly without additional exercise, whether that's running, gym, crossfit, team sports, cycling or any of the other myriad activities available.

What's more, working out will make you look and feel better and in our view, once you start looking and feeling better, it gets a lot easier to find the will power needed to improve your diet.

When it comes to choosing what type of exercise you do, the most important thing is that it's something you enjoy and will stick to. Don't force yourself to run if chances are you'll be walking ten minutes in.

We recommend starting with a high impact exercise that gets your heart rate up and FAST, helping you start burning calories quickly. Skipping has become a lockdown favourite of ours: all you need is a skipping rope, good music and as little as ten minutes to get in a high intensity workout. Other high intensity workouts include this 20-minute HIIT workout and boxing (both great options if your local gym has restarted classes or you have the workout gear at home).

(Image credit: Pexels)

There are two main types of exercise: cardio training and weight or resistance training.Both burn calories, the difference is that whilst cardio burns a lot of calories upfront, weight training continues to to burn calories post workout.

This is because weight training builds muscle, and muscle burns more than fat as you carry out day-to-day tasks. In short, the greater your muscle:fat ratio, the more calories you burn even when you are standing still.

Weight training may seem daunting, but you dont have to join a gym and face up to the squat rack right away. There are so many weight exercises you can do at home with simple bits of equipment from dumbbells to kettlebells, and balls to ropes.

Were not going to cover all the exercises you can do with weights here, so why not pick the body part you want to start burning fat from and toning up, and check out one of our guides below:

All of this aside, dont neglect cardio, as cardio workouts are important for fitness and stamina, and will still burn calories.

Kettlebells are a very powerful weightloss tool

As well doing both cardio and weight training, if you want to lose weight its also important to vary the intensity with which you exercise.

In any given week, and within any given workout, you should exercise both aerobically (a little out of breath but not gasping) and anaerobically (going flat out, like when running for a bus).

Aerobic exercise needs oxygen to give muscles energy and generally requires moderate exertion. Examples include gentler running, cycling and swimming.

Its a crucial part of losing weight quickly because it uses both sugar and fat as its energy source, but to burn fat you need to do it for long enough that youve burned through your sugar stores first.

Anaerobic exercise, on the other hand, primarily uses sugar as its fuel. This doesnt mean that its not good for weight loss, though. Anaerobic exercise helps build muscle, and as we explained above, this will help you burn calories even when youre resting. Anaerobic exercises are generally high intensity, for example sprinting and weight lifting.

A running watch or fitness tracker will help you to know what intensity exercise you're doing. As they either have built-in heart-rate trackers or pair with ones you strap to your chest, they can show you how hard you're working out and let you know when you need to push it harder.

Find out more about heart rate zone training

Keep track of your weight loss and fitness goals with a running watch

Its important to decide how you want to measure your success and keep track consistently, understanding that you will see daily fluctuations due to things like digestive contents and water retention.

Running watches are the easiest way to track your progress, remain motivated and keep weight off. Depending how fancy you go, you can track pretty much any metric that works for you, certainly way beyond whether youve achieved your 10,000 steps. Whether its weight, BMI, resting heart rate, calories burned or activity level, the best running watch will track it all.

Many wearables branded as fitness trackers also have a stab at these more advanced metrics nowadays, but we'd always recommend a watch over a band.

Another way to keep track of your progress is the old fashioned method of weighing yourself. The great thing about modern bathroom scales is they don't just tell you your weight; they also let you know your body fat percentage.

The best bathroom scales to monitor weight loss

This is a much, much better metric to track than weight alone. If you're working out while dieting you can easily put on weight, even when running a calorie deficit, just because muscle is denser than fat so there can be less of you, yet weight more.

Now, although the calculations of body fat percentage scales produce are based on sound science, accuracy can vary. The key thing to note is that if the overall trend is going down, you're doing well.

(Image credit: Veganliftz via Pixabay)

No, glugging vinegar won't help you lose weight on its own, despite what the Daily Mail might tell you. But it could be of some help alongside more proven weight loss methods.

Apple cider vinegar is believed to help weight loss due to its high levels of acetic acid, which has been shown to stabilise blood sugar spikes after consuming carbohydrates. In one study, the blood sugar of a group who took apple cider vinegar with a high-carb meal spiked by 55% less than the control group one hour after eating.

It also helps aid digestion thanks to its probiotic bacteria content (the gross-looking cloudy substance youll see at the bottom of a bottle of unfiltered apple cider vinegar). This bacteria stimulates the growth of more healthy gut bacteria exactly what our bodies need to extract nutrients from our food.

Before you reach for the bottle it is NOT recommended to drink apple cider vinegar neat as its highly acidic. Instead, in the morning or before your heaviest meal dilute a tablespoon (15 ml) of the stuff in 250 ml of water. You can then also add lemon or mint to add a nicer flavour.

A few tips to avoid frustration and burnout

(Image credit: Pexels)

We can't stress enough the importance of giving your body time to lose weight. You can lose weight faster by using the right gear and having the right knowledge and attitude, but you'll likely need to redefine what 'fast' means to you.

You've likely read about a crash diet if you've opened an article titled 'How to lose a stone in a week', or similar. Crash diets promise and can deliver rapid weight loss, but leave you feeling hungry and even unwell because they are generally nutritionally unbalanced.

What's more, they're completely unsustainable, and as soon as you start to reintroduce the foods you've stopped eating back into your diet, you'll start to regain weight. This is why we advocate not cutting out any foods altogether.

If you want to see real, fast (but not instant) weight loss, we recommend that you try and adopt as many of the steps listed in this guide into your lifestyle. They won't all suit you, for example you may not be partial to food substitutes or fasting, but don't rely just on giving up the booze if you want to see your body really transform.

This is part of T3's Fit for 2021 programme, which will be running throughout January. We'll bring you tips on diet, lifestyle and exercise that will help you shape up for what is certain to be a difficult year. One thing we can guarantee: it WILL be better than last year. And hopefully we'll help you get the most out of it.

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How to lose weight: 12 safe strategies for weight loss that REALLY work - T3

It's officially 2021, which lends the opportunity to start the new year with a fresh slate. For you, this may involve setting new health goals.

If you're trying to shed some pounds this new year, you're in luck, because U.S. News released its rank of the best diets out therespecifically for weight loss. Analyzed by its team of expert panelists, these diets are geared toward helping you cut weight while also improving your overall health. Below, we've included the top 14, ties included! And after, don't miss 15 Underrated Weight Loss Tips That Actually Work.

Ranked from the best to the absolute best

There are no bells and whistles with this diet, however, there are different versions of the plant-based lifestyle. For example, many opt for the lacto-ovo route, which involves ridding meat (beef, pork, poultry) and fish, but allows for eggs and dairy products. Lacto-vegetarians nix the eggs and ovo-vegetarians also remove dairymaking the lifestyle the closest to being vegan. Lauded for being heart-healthy and nutritionally sound, panelists largely docked the vegetarian diet points for how it can require a lot of work to follow and even weighed into their voting the fact that some people will miss eating meat. There are many health benefits to following a primarily plant-based diet.

For more, be sure to check out103+ Best Healthy Vegetarian Recipes for Weight Loss.

The commercial weight loss diet may be effective for dropping pounds, however, as far as lifestyle goes, it likely isn't one you'll want to sustain. While the diet is applauded for its conveniencesince it removes meal prep, shopping, and portion control from the equation as each meal and snack is prepackaged and delivered straight to your dooryou may become tired of the microwave dinners. Focused primarily on calorie-restriction and built around glycemic index, the program is high in protein as well as complex carbs, including vegetables and whole grains.

Where the diet lost points? Eating out isn't factored into this program, and the diet itself lacks a diversity of foods as it largely consists of small, frozen meals.

According to the U.S. News' team of expert panelists, the Noom Diet places in a four-way tie for 11th best diet overall. Described as the "Millennial diet," the Noom Diet requires you to log your meals and snacks as well as daily weight and track physical activity in the app on your Smartphone. The app is also filled with recipes, workout plans, and relevant articles. Health coaches are also available on the app to provide support, virtually. Aside from its digital platform, the key distinction with this diet plan is that it hones in on behavior change psychology and how that impacts what (and why) you're eating.

As is the case with all diets, Noom may not be effective for everyone. For example, as Cynthia Sass, MPH, RD toldHealth, while the virtual tracking may work perfectly for some, others may find it stressful and inconvenient. Not to mention, users may struggle with accountability as it's largely a self-guided program. The Noom Diet also lost points from the expert panelists for its lack of in-depth nutritional guidance and how it requires you to be "glued to your phone."

The other diet that ties for the 11th best weight loss diet of 2021 is the HMR Program, which stands for Health Management Resources. Developed by a behavioral psychologist, the diet is designed to help people reduce calories via meal replacements, such as low-calorie shakes, nutrition bars, multigrain hot cereal, and HMR-specific meals. These meal replacements are also supplemented with fresh fruits and vegetables. The HMR Program also calls for between 10 to 20 minutes of low-intensity exercise each day and is known to help people maintain significant weight loss. However, the diet lost points for its inability to include tips on eating out as well as the monotony of its shakes.

The Engine 2 Diet is described as vegan, but with a twistit removes vegetable oils, refined grains, and shakes, and instead, only allows for whole, plant foods including whole grains, fruits, legumes, and vegetables. Low-fat and rich in plant sources, the diet is appreciated for its integration of whole foods, however, at the same time is regarded as overly-restrictive by some experts, making it difficult to maintain over time. It also calls for extensive meal planning and preparations.

Not only does the DASH Diet help to lower blood pressure, prevent and control diabetes, and support heart health, it's also a great weight-loss method. While tied for ninth place on the list of best diets for weight loss, it ties for second place (along with the Flexitarian Diet) on the Best Diets Overall list. DASH, which stands for a dietary approach to stop hypertension, is promoted by the National Heart, Lung, and Blood Institute to combat high blood pressure levels. This diet advises against foods riddled with saturated fat including certain cuts of red meat, full-fat dairy foods, and tropical oils such as coconut and palm. Followers also avoid eating high-in-sugar beverages and snacks. At first, they're instructed to cap sodium at 2,300 milligrams a day but then that number drops to just 1,500 milligrams a day.

While the Raw Food Diet is inherently a low-calorie diet, it can be extremely cumbersome to follow, which is why it doesn't rank higher. Advocates of the diet say that cooking destroys a majority of vitamins and immune-boosting nutrients found in plants, which is why some experts say it's better to eat these foods raw. However, it requires tedious meal prep and equipment (think dehydrator, food processors, and dehydrator) and it largely rules out any chances of eating out with friends. One expert from the panel said, "Doing it well involves considerable commitment and effort, knowledge, and sacrifice."

Low in fat, refined carbs, and animal protein, the diet is the perfect mold for those trying to achieve weight loss as well as lower their blood pressure and potentially cut their cancer risk. If you're trying to reverse heart disease, the Ornish Diet is your best bet as only 10% of daily calories can come from fat. Developed by a clinical professor of medicine at the University of California, San Francisco, the diet categorizes food into five groups ranging from the most to least healthful, which teaches those following it which foods to eat often, moderately, and those that should be avoided altogether. Aside from food, the diet also calls for a balance of aerobic activities, resistance training, and flexibility as well as breathing and meditation exercises for stress management.

The Mayo Clinic has it's very own food pyramid, which places emphasis on fruits, veggies, and whole grains. In just the first two weeks, this diet boasts that followers can expect to drop between six and 1o pounds, and then continue to lose one to two pounds every week following that until you've hit your goal weight. The diet is split in two phases: "Lose it!" and "Live it!" The first part, which is two weeks long, zeros in on 15 key habits, including both ones to incporporate or keep as well as ones you should break. Part two lends the opportunity to learn how many calories you should be eating to lose or maintain weight and also teaches you on where you should be sourcing calories from.

Garnering points for being easy to follow as well as being nutritionally complete, Jenny Craig receives praise for its prepackaged meals and recipes, which help followers manage their consumption of calories and fat, in addition to helping them learn portion control. Beyond healthy eating, the Jenny Craig Diet promotes an active lifestyle and even touches upon behavior modification. On its standard "Classic" program, you're expected to lose up to two pounds per week.

Jenny Craig largely lost points from panelists for being costlythe standard plan starts at $12.99 a day.

If you're not interested in following a structured diet, the Volumetrics Diet may be the most ideal eating plan for weight loss. In the "The Ultimate Volumetrics Diet" book, food is divided into four categories based on its energy density. Category one foods are considered "very low-density" which include nonstarchy fruits and vegetables (berries and kale), fat-free milk, broth-based soups. Category two includes low-density foods such as starchy fruits and vegetables (bananas and sweet potatoes), grains, cereal, legumes, and low-fat meat. Category three consists of medium-density foods such as meat, cheese, pizza, bread, ice cream, and cake. Finally, category four (high-density) contains foods that you should eat very minimally including crackers, chips, cookies, nuts, and butter just to name a few.

Categories one and two will comprise the majority of your diet, while category three foods you'll be able to eat moderately. There is no strict regimen with this diet, you get out of if what you put in.

Also tying for the third-best diet for weight loss is the vegan diet. Again, there is no structure with this type of dietthe objective is to remove all animal sources from your diet, which includes margarine made with whey and anything with gelatin. It comes as no surprise why this diet would be beneficial for weight loss, as it primarily comprises of fruits, vegetables, whole grains, nuts, and legumesall of which are low in saturated fat. The one pitfall of this diet is that you could be susceptible to missing out on key vitamins and minerals, namely vitamin B-12 and iron. Make sure to take the proper supplements to ensure you don't become at risk of deficiency.

Tying for first place is the WW Diet, formerly known as Weight Watchers. This program allows you to eat what you want when you want, which makes it one of the easier, low-stress plans to follow. Each food and beverage is assigned a point value based on its nutritional value. Followers are then instructed to not go over a certain allotment of points each day. The one downside to this popular diet is that it can be costly depending on which perks you decide to invest in.

The absolute best diet for weight loss is the Flexitarian Diet, which just means flexible vegetarian. On this plan, you don't have to completely cut meat from your diet, but rather enjoy it when the craving hits. Registered dietitian Dawn Jackson Blatner coined the term in her 2009 book "The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life." The book details a five-week meal plan based on a three-four-five regimen. This means that breakfast choices clock in at 300 calories, lunches at 400, and dinners at 500. Snacks are 150 calories each and your allowed to have two each daymaking for a total of 1,500 calories daily. Of course, those who lead more active lifestyles are encouraged to tack on more calories.

Now, be sure to check outThe Best Healthy Eating Tips For 2021, According to Dietitians.

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14 Best Diets For Weight Loss in 2021, According to Experts - Eat This, Not That

Whole Foods CEO John Mackey says the key to keeping people healthy in the United States is for people to eat better and live healthier lives.

"I mean, honestly, we talk about health care. The best solution is not to need health care," MackeytoldFreakonomics Radiohost Stephen Dubner in an episode released on Nov. 4.

"The best solution is to change the way people eat, the way they live, the lifestyle, and diet," Mackey says. "There's no reason why people shouldn't be healthy and have a longer health span. A bunch of drugs is not going to solve the problem."

Americans are not taking as good care of their own bodies as they ought to be, Mackey says: "71% of Americans areoverweightand 42.5% areobese. Clearly, we're making bad choices in the way we eat," he says. "It's not a sustainable path. And so, I'm calling it out."

It's not the first time Mackey has called for better lifestyles as a solution to expensive health care.

In 2009, he penned a piece for theWall Street Journalalong the same ilk, "The Whole Foods Alternative to ObamaCare," in which he advocated for less government control of health care in the United States.

"This begins with the realization that every American adult is responsible for his or her own health," Mackey wrote. "We should take that responsibility very seriously and use our freedom to make wise lifestyle choices that will protect our health."

The controversial op-ed caused some to boycott Whole Foods.

While it is true that poor diet can lead to dangerous and expensive health conditions (according to a 2019 New York Times op-ed, "[c]ardiovascular disease costs$351 billion annuallyin health care spending and lost productivity, whilediabetes costs $327 billionannually"), and it's critical to improve, it is not enough, says Nadereh Pourat, a professor and the director of the Health Economics and Evaluation Research Program at the UCLA Center for Health Policy Research.

"The idea that if people look after themselves and have a healthy lifestyle it will improve their health is...a fundamental concept...and many public health interventions are designed to educate individuals to do exactly that," Pourat tells CNBC Make It.

That said, "there are other factors that lead to disease and determine the need for health care, such as genetics, adverse life events, exposure to chemicals, etc.," and there are things like the pandemic currently going on.

"So the public health perspective is to also have a capable and effective health care system that can provide services to screen for disease or risk factors (e.g., cancer screening), provide preventive services (e.g., flu shots), and provide treatment when needed," Pourat says.

And while Mackey recommends behavioral changes as the optimal fix for ballooning health care costs, Whole Foods provides full-time employees access to health-insurance. However Whole Foods announced that in 2020 that part-time employees who work less than 30 hours a week would no longer be eligible to buy into the company's health-care plan. (At the time, a Whole Foods said the change would affect less than 2% of its employees and that Whole Foods would work with employees to find alternatives.)

Mackey, 67, himself is a vegan who meditates daily and monitors his own behaviors to make healthful changes.

"I see how long I slept. I see the quality of my sleep. I see what my pulse rate was for the whole night," Mackey told Dubner. "Any time I drink any alcohol at all, my deep sleep almost completely disappears, I don't sleep as long, my pulse rate goes up. So, my body is trying to metabolize this alcohol. And I had no idea."

"I do think there are good [health care system] models that work," Mackey said, pointing to Singapore, where individuals pay for routine care and insurance is used for large costs, and Switzerland, where people buy insurance from private nonprofits. But in America, "[w]e're not looking for the win-win-win solutions. We're looking for win-lose solutions my way or the highway. And it's created a lot of anger, a lot of disappointment, a lot of frustration."

Check out:

The right way to talk politics at work

Whole Foods CEO John Mackey: How to 'devastate employee morale' in a single blow

Whole Foods CEO John Mackey: Store managers could be making 'well over $100,000,' without college

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Whole Foods CEO John Mackey: The 'best solution' is to not need health care and for Americans to change how they eat and live - CNBC

Its that time of year when people make New Years Resolutions trying to make healthy lifestyle changes, the main one being diets.

KX News spoke with a dietitian about the dangers of dieting.

It seems like every year right after people pop the champagne and scream Happy New Year theyre ready to make drastic life style changes like changing what they eat.

But Rachel Iverson a Sanford Health registered dietitian says peoples bodies work differently, plain and simple.

What works for one person, may not work for them long term. May cause actually nutrition deficiencies that impact metabolism as well as disease processes later in life, said Iverson.

Iverson says one of the most common mistakes she sees is people cutting certain items completely out of their lives.

Unfortunately again with those binge and restrict cycles. When we cut one thing out we tend to over indulge on both the other things around us and that same thing later, explained Iverson.

But she says there are ways you can improve your diet:

And so every time you fluctuate 20 or more pounds up and down after a diet youre really, from calorie restriction, youre really increasing your risk for obesity and earlier death, explained Iverson.

Iverson says the best option is to meet with a local expert or doctor to discuss a plan that not only works for you but your life style.

Excerpt from:
Dietitian explains the dangers of dieting as a New Years resolution - KX NEWS

(CNN)

At one point or another, most of us have resolved around January 1 to exercise more, eat better or focus on our health somehow. Though its a tricky resolution to start and even more challenging to keep up some preparation and the right tools can help set you up for a year of healthy exercise.

Whether youre looking to start exercising or to take your routine to the next level, you need the right at-home workout gear to motivate you to move frequently and consistently. If you need some extra motivation to head to the gym, treat yourself to some new sweatproof Bluetooth headphones like the AirPods Pro. And if youre trying to improve your diet? Kitchen gadgets like a Vitamix blender make meal prep quicker and easier, and the results yummier.

To help determine the best products to invest in heading into 2021, weve chatted with health and fitness experts to uncover their secrets. After all, if the professionals swear by them, you know theyre good. Below, find our favorite picks to meet whatever wellness goal youre focusing on for the next lap around the sun.

Trx All-in-One Suspension Training: Body Weight Resistance System ($149.95; amazon.com)

Trx All-in-One Suspension Training: Body Weight Resistance System

PHOTO: Amazon

If you dont have a ton of space but want to work up a major sweat, personal trainer Miriam Fried recommends this TRX suspension training kit. As she explains, you can easily work out your entire body without building out an entire gym. Win-win!

Exerpeutic Folding Magnetic Upright Exercise Bike ($228.33; amazon.com)

Exerpeutic Folding Magnetic Upright Exercise Bike

Building out a home gym or investing in substantial at-home fitness equipment doesnt have to cost an arm and a leg either. If youre looking for a super-solid bike option that wont take up too much space, this editor-favorite option has 14,000 reviews on Amazon.

Ativafit Yoga Wheel ($45.99; amazon.com)

Ativafit Yoga Wheel

PHOTO: Amazon

Regardless of whether or not youre a yogi, this wheel will increase your flexibility and range of motion and release minor aches and pains, according to Dani Schenone, a holistic wellness expert for Mindbody.

What I love most about it is the support it offers in spinal extensions, giving my heart center all the expansion it needs, she explains. However, its not just for the spine. The yoga wheel is excellent for developing better balance, improving inversions or amplifying any pose too. I pull out my yoga wheel weekly, and it has transformed my yoga practice, she says.

Everlast Pro Style Training Gloves (starting at $27.04; amazon.com)

Everlast Pro Style Training Gloves

PHOTO: Amazon

Sometimes say, every week of 2020 you just feel the need to punch something. If you have a boxing bag at home, you need gloves that allow you to cross, hook, jab and uppercut your stress away. Travel and fitness guru Cacinda Maloney recommends these lightweight training gloves. They wick moisture, so your hands wont feel sticky and you can keep moving.

Bala Bangles ($49; dickssportinggoods.com)

Bala Bangles

PHOTO: Amazon

Youll be impressed by how adding a little more resistance to your daily workouts or chores can shape your stamina and overall fitness level. Danielle Cote, the director of training operations at Pure Barre, recommends these functional and fashionable bangles that fit snug on your wrists or ankles.

Whether you are wearing them during your favorite sweat session, while youre out for a walk or cleaning around the house, these 1-pound or 2-pound weights pack in a sneaky punch to your day, she says.

Gaiam Yoga Mat ($23.98, originally $29.98; amazon.com)

Gaiam Yoga Mat

PHOTO: Amazon

For yogi and founder of Sequential Body Emilie Perz, theres no better yoga mat than this pick from Gaiam.

My favorite features include the cushioned rubber backing for joint support and stability, the dry-wicking surface that absorbs moisture and prevents yogis from falling during a mega sweat sesh, and the thick backing that adheres to the floor so that the mat doesnt crinkle, curl or move across the room while flowing, she explains.

Plus, its made with natural rubber, so it wont peel like a synthetic mat.

TriggerPoint Grid Foam Roller ($44.96, originally $59.99; amazon.com)

TriggerPoint Grid Foam Roller

Foam rollers are a real game changer when it comes to post-workout recovery. They work to loosen up muscles and act as a massage after a trying session, plus youll be able to work on your quads, calves, lats, back and much more with this top-rated option.

BalanceFrom Neoprene-Coated Dumbbell Set ($45.24; amazon.com)

BalanceFrom Neoprene-Coated Dumbbell Set

PHOTO: Amazon

This set of classic dumbbells is available in two weight levels, a 32-pound set with weights of 3, 5 and 8 pounds or a 50-pound set with weights of 5, 8 and 12 pounds. Each set features six weights coated with neoprene (which prevents slipping) and a convenient storage stand.

Buddy Lee Aero Speed Hyperformance Jump Rope ($39.95; amazon.com)

Buddy Lee Aero Speed Hyperformance Jump Rope

PHOTO: Amazon

Jump rope: It may be one of the simplest workouts, but its an effective one. Fitness and wellness coach Gideon Akande says this is an ideal product for anyone who wants to turn up their cardio speed. Thanks to the weight of the rope, the ergonomics and comfort of the handle and the swivel-bearing technology, he says youll have a perfect turn each time you hop.

This high-quality rope takes a beating and lasts! This is a must-have in any home gym or fitness travelers luggage, he says.

Dynamax Soft-Shell Medicine Ball Standard (starting at $85; amazon.com)

Dynamax Soft-Shell Medicine Ball Standard

PHOTO: Amazon

If youre looking for a medicine ball, Akande says to look no further. Its perfect for core work and sport-specific training, he explains. These medicine balls are impact-absorbing, built to handle high velocity. Plus, theyre just fun to toss around.

AmazonBasics Medicine Ball ($34.99; amazon.com)

AmazonBasics Medicine Ball

This cheaper medicine ball option is a classic, featuring a textured finish thats easy to grip and a rubber build so you can bounce the ball off hard surfaces.

Sunny Health & Fitness Magnetic Mini Exercise Bike ($116.90, originally $155; amazon.com)

Sunny Health & Fitness Magnetic Mini Exercise Bike

PHOTO: Amazon

As a podiatrist who frequently works with athletes, Dr. Velimir Petkov knows what aids a workout routine and what can cause injury. If youre a fan of indoor cycling but dont have the space for a Peloton, he says to try out this at-home bike.

It is relatively light and portable but also sturdy enough to stay in one place while being used, he continues. It does have a digital monitor and various levels of resistance in order to make even the most passionate exercise aficionados happy.

Ab Roller Wheel ($21.97, originally $24.97; amazon.com)

The ultimate tool for building up ab strength, this roller is well loved on Amazon for its high quality and low price point. It comes with a knee pad and two bonus e-books that cover everything from ideal diets to different types of ab workouts.

Hyperice Hypersphere Mini ($99; amazon.com)

Hyperice Hypersphere Mini

PHOTO: Amazon

Since you only have one body, its vital to protect and nurture it, which is why a vibrating massage ball like this one is so important. As fitness manager for Red Mountain Resort, Kim Watters says using this before a workout can help prepare muscles and soft tissue around the joints, and after a workout it helps in the recovery process.

It fits easily around/close to joints like in the pocket between the chest and the shoulder joint or in the hip crease. Its also handy in those hard-to-reach areas like around the shoulder blades or SI joints, she explains.

Gruper Thick Yoga Mat (starting at $33.99; amazon.com)

Gruper Thick Yoga Mat

PHOTO: Amazon

Whether youre going through a vinyasa yoga flow or doing a 10-minute core series, you need a sturdy mat to keep you in place and focused on movement not slipping. Thats why Jeremiah Maestre, a certified personal trainer for Performix House, recommends this thick mat. Not only can you use it indoors, but its suitable for outdoor workouts too!

NutriBullet 1,200-Watt Full-Size Blender ($99.99; nutribullet.com)

NutriBullet 1,200-Watt Full-Size Blender

PHOTO: NutriBullet

Tommy Duquette, the co-founder of FightCamp and a former USA National Boxing Team member, reminds us that nutrition is one of the essential components of a healthy lifestyle. In fact, you could work out all day, every day, but if you dont focus on a balanced meal plan, you wont see the results youre hoping to achieve. For those times when you dont have the time or energy to dedicate to meal prep and cooking, Duquette recommends this blender.

If I know that I have a full day of meetings after filming my workouts, I will blend up organic fruits and vegetables, coconut water and protein powder for an easy-to-drink smoothie, he explains. This NutriBullet is big, so I put it in the office fridge and keep refilling my glass until I can get a full meal.

Spiralizer 5-Blade Vegetable Slicer ($25.97, originally $27.99; amazon.com)

Spiralizer 5-Blade Vegetable Slicer

Healthier eating resolutions often call for few to no carbs. The Spiralizer vegetable slicer enables you to turn vegetables into noodles for your next spaghetti dinner and stay true to that keto or paleo diet. The Spiralizers revamped blades are even stronger than before and can cut through hard root vegetables like sweet potatoes and turnips for unlimited vegetable-noodle possibilities. Check out our full review.

Dash Rapid Egg Cooker ($16.99, originally $19.99; amazon.com)

For the egg lovers out there, theres no easier way to scramble, hard boil, soft boil or poach eggs than with this Dash egg cooker. It has an auto shutoff function, so your eggs will never overcook and you wont have to babysit them if youre short on time. Whether its for a quick breakfast or a protein-packed snack, cooking eggs has never been this over easy.

Cosori Air Fryer ($119.99; amazon.com)

Cosori Air Fryer

PHOTO: Amazon

There are plenty of rave reviews for air fryers and many loyal fans of the devices, like Cote. In fact, she says she uses this for everything: frozen food, fresh produce, creative recipes or go-to basics. It provides a necessary crunch to healthy food while using little oil, ultimately resulting in 85% less fat than deep-fried food.

Until I bought this, I had never considered all of the things that you could use it for, she says.

Utopia Kitchen Glass Food Storage Container Set ($32.99; amazon.com)

Utopia Kitchen Glass Food Storage Container Set

PHOTO: Amazon

When it comes to food prep, storage sets like this option from Utopia Kitchen are a must-have.

Anti-Diet by Christy Harrison (starting at $14.99; amazon.com)

'Anti-Diet' by Christy Harrison

PHOTO: Amazon

Schenone says this one read changed not only her understanding of health and wellness but her life. If youre someone who has struggled with body image, yo-yo dieting and weight loss, this can provide the fundamental shift you need.

It provides a historical look at the diet industry and uses scientific research to combat common beliefs about the body and health, she explains. It also offers usable strategies to reclaim your life and find true personal health and wellness.

Vitamix E310 Explorian Professional Grade ($349.95; amazon.com)

Vitamix E310 Explorian Professional Grade

PHOTO: Amazon

Hands down, Schenone says, a Vitamix is the best kitchen investment shes given herself. I love being able to make myself a nutritious smoothie in the morning, some nut butter on sourdough toast for lunch and a hot, hearty vegetable soup for dinner all with the same appliance, she says.

Besides coming with a plethora of recipes and active Facebook groups you can follow for advice and secrets, itll also allow you to easily cook good-for-you meals. And it self-cleans, so you can spend less time scrubbing and more time focusing on your health.

SodaStream Jet Sparkling Water Maker ($79.99; amazon.com)

SodaStream Jet Sparkling Water Maker

PHOTO: Amazon

Though we all know how vital it is to drink plenty of water, sometimes good old-fashioned H2O gets boring. To spice it up and still remain hydrated, Perz recommends this sparkling water maker. You can add natural flavors or fresh fruit to create yummy and healthy beverages.

Also, you can feel good buying this because by creating sparkling water with this product youll be limiting plastic waste, she adds.

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Health and fitness essentials to help you tackle your New Year's resolution - CNN

Ben Franklin was known to have a chaotic, unruly, messy desk. When asked why, by someone who pointed out thatFranklin himself wrote: Let all your things have their places; let each part of your business have its time the inventor, writer, politician, and ambassador is reported to have responded and said: "Imagine what it would look like if I didn't try?" That's how goal-setting works. You may not achieve what you set out to do, but just the act of trying is a relative win.

According to psychologists, there are three types of goals: those that involve process,those that are centered around performance, and those that are focused on theoutcome. According to the researchers at Eastern Washington University, "Goal-setting is the process of taking active steps to achieve your desired outcome." I am here to tell you that after years of studying resolutions, new habits, and who reaches their goals, you can get further along with all these types of goals, whether it be to get organized (process) or to get up and exercise every day at dawn (performance) or to lose weight (outcome) if you A. Set your goal and B. Give yourself a break when you mess up. Just by setting a goal, you are doing better than if you had not. Putting on your exercise clothes at 6 am and heading out the door may not turn out to be the glorious fast run you'd envisioned, but doing it day after day means you will, on about day 4 or 5 or 7, achieve the desired result. Get in the habit and the outcome will follow. The same is true if you try to be organized. You may miss a call, forget an important email to answer, or be late on a bill, but just by striving to put in place systems that help you get through your to-do list, you will achieve most of the organizational gains you're aiming for. And as for weight loss, you may be eating salad after crunchy salad and not see the scale budge, at first. But stick with it and in a few days or weeks, the water weight will leave your body, the fiber will do its job and you'll be less prone to reach for the potato chips at 3 pm. Just keep trying to reach that outcome and your efforts will take you further, eventually, then you may at first believe.

The Secret to Achieving Your Goals Is to Set Short and Long Term Goals

When you decide what your goals are, make sure you can measure success in both short term and long term ways. Want to get up and out to workout every morning? Try it for 6 days the first week. Then give yourself a day off and do it for the next 5 days. Don't expect that it's going to happen every single day. Try for 4 out of 5, or shoot for 6 out of 7. Then keep track of how you're doing.

Write down your goals and put that statement on your mirror, calendar, desk or wherever you can see it every day. This is one way to stay on track when you "let it slip" or lose your mojo. When you get to a good marking point (I did it for a week!) let yourself have a reward. Ate a vegan salad every day this week? Give yourself a little treat (like a new pair of running shoes.)

When the goals are specific (eat plant-based for 28 days) they are more likely to be met. Keep it something you can measure (going dry for January) or something you can attain, the goal-setting experts say. And have an end date. So if you want your month to be stellar, then January 31st is a great finish line. You can give yourself a breather and start up again next month.

Here are the goals we are trying to reach and the strategies that we are using to do it. Please share your goals for 2021 and let us know your helpful hints to get further along that path to health and happiness. We want to hear from you!

My strategy is simple: Just like I would not pick up a cigarette and I don't eat bacon (which I gave up along with meat and dairy nearly 2 years ago), I am looking at my usual wine bottles as if they were for someone else. I just don't do that. It's my way of blocking the option. I don't eat meat and I don't smoke and now, at least, I don't drink. During the pandemic, I enjoyed 1 or 2 glasses daily and while that was an enjoyable let down of stress, I was so over it. My body wasn't feeling sprightly in the early morning when I like to hop on my bike or run and I knew it was time. But timing is everything. Give yourself a little runway and ramp-up to the goal. Then... Basta! No more. At least not for now.

This may sound like three different things to you but I am not as tight on my paperwork as I'd like, from scheduling to paying boring bills like insurance, to then feeling grumpy when something that I have let languishes on my "stack" goes wrong (like a letter from the insurance company telling me I may no longer have life insurance). That just isn't how I want to live my life. I tell myself I want to be a highly functioning human being and be cheerful when things I choose to buy (said life insurance) then sends me a bill.

Switch the script. Instead of being grumpy when I have to pay that bill I want to tell myself: I CHOOSE to spend money on this and I am an adult who made that decision and now it's mine to live with. So rather than feel like that's money I wish I didn't have to spend except on something way more fun like new workout gear or a cashmere sweater, I now tell myself: This is what Ichoose to spend my money on and it's a privilege to have this opportunity (to provide for my family in case of disaster) and so for me, these are tied. Be organized, save money, pay what bills I owe, and do so cheerfully. I often add a donation to a charity when I am paying my bills, as a way of reminding myself: I am lucky to be able to write this check. Let's write another, and make a donation.

I wish I used the working from home months of the past year to be my healthiest. Instead, like everyone else, I found the chips and the dips, the cookies and crackers, and just about every other carb that is "allowed" on a plant-based diet. Now, the jeans are right and I don't feel my healthiest. It's time to get it back together. I look forward to 2021 as a chance to turn the corner on my own health journey and make this my year of being healthy. My heart goes out to the many who are out there coping with terrible loss, illness, and uncertainty. The best way I can cope is not to drown myself in carbs and wine but to become my healthiest and to do so, I am doubling down on my goals to eat more whole foods (not potato chips) and to lose the weight I gained.

A note about healthy living: No one can tell you what your goals should be, or when to kick them into forward momentum. But if and when you find your own, hold true to your reasons, your desire to be healthy, and then act on that. Peer pressure can come to play when it's time to dive into a sweet treat or you can quietly check in with yourself and your own resolve. When you do decide to make allowances and give yourself permission to indulge, never feel bad about it. I tell myself: I obviously needed that! And then get back on track. Any time your goal fades from view, check back with your mantra or your reasons. For me, it's I" want to be healthy for myself and my family. I want to feel good and live a life that is active, joyful, and energetic. I want to live according to my values. And I want to help other people do it too. At The Beet, we give you the tools you need: Recipes and inspiration, the 28 Day Plant-Based Plan, and the VegStart Diet. Try them out!

My first focus this year is to dive more into my yoga practice,and I'm doing thisby following Yoga With Adriene's BREATH 30-day practice.Adrienereleased the first episode of this free program on January 1st, andmillions of her subscribers across the world are following byparticipating in each new 30-50 minute practice daily. The focus on breathwork in this particular program is one aspect of yoga that is super meditative for me and allows me to forget about all stresses, distractions, and to-do list items. I would recommend YWA to anyone who is looking to build a daily practice because she is a great leader, and her 30-day programs are a good starting point for beginners because she gives lots of options for modifying poses, and the 30-day format is aneasy way to keep yourself accountable. Grab a friend, start on day one, and watchas both of your practices deepen and your body strengthen. I find even the thought of there being a community of people internationally practicing at the same time as me enough motivation to hop off the couch and unroll my mat.

At the start of my vegan journey, I focused on eating the kinds of comfort foods that were integral parts of my diet before I ditched animal products. Vegan cheese, faux meats, lots of pasta, andan all-around diet of things that weren't necessarily setting me up to be my healthiest. Now, years later, I find that my taste buds have shifted past vegan alternative products, and I love to fill my plate with whole foods (besides of course my Saturday everything bagel loaded with vegetable tofu cream cheese).

As I feel these fruits, vegetables, roots, and herbs healing my body,I've come to realize how important treating your food as medicine is. I want to set an actionable goal for myself this year, so I'm striving to have two out of three meals per day be loaded with whole foods. Salads, buddha bowls, smoothies, and fresh juices are just some of the ways I plan on incorporating whole foods into my diet. I also want to explore incorporating superfoods like Irish Sea Moss and adaptogenic herbs into my diet.

Our daily recipes are constantly inspiring me, and if you want to hop on board the whole food train I would suggest signing up for our 28-Day Plant-Based Plan for free recipes, shopping lists, and community support.

"When you don't realize you're in the moment until it's a memory," is a lyric from my favorite song, Summer 91 by Noizu, andis my mottofor2021. After hearing this song, I couldn't stop thinking about how much I related to this on a personal level. Reflecting on 2020, I found the most peaceful andmemorablemoments were the small moments when I was present and undistracted by my phone or racing thoughts. 2021 will be the year I enjoy the momentsas theyunfold and leave worrying about the future for another day.

My strategy to live in the moment is tuning out all distractions including all technology. My phone will be turned off unless it's necessary to be on, and I will immerse myself in present rather than the past or future.

I'm leaving overambitious goals and critical self-judgment in the past. My focus for 2021 is to take small steps, build new positive daily habits, and be kind to myself inthe process. 2021 is the year I focus on making small and effective changes, such as waking up and drinking a glass of water or leaving the phone on the charger and picking up a book instead.My hope is that by the end of the year all thesesmalladditions to my routine will turn into a consistent routine that I build upon in years to come.

Speaking for myself, I tend to overload my plate with a hefty schedule, sometimes too busy to pick my head up from what's happening around me. I wake up early, work out first thing, walk my dog, get to work, double book events, find time to socialize, normally go out to dinner, andfeel exhausted with little room for meaningful activities like time with my family, calling my grandma, catching up with a friend, learning about a new topic, and practicing in self-care. I'm the person that picks up the phone and answers, "can I call you back?" Then, by the time I call back, it's after dinner or the call turns into a quick, surface conversation because either my friend, mom, dad, sister, whoever is off to sleep--which feels like a complete missed opportunity.

So,instead of checking off the boxes on my list of to do's, in the new year, I want to live softly and take awaythe feeling of perfection, whichconsumes much of my mental space and tends to interfere with my well-being and time for others. This might sound unusual, but I'd like to work, think, feel less "robotic" during my days and take time to fully engage, feel present, live purposely and simpler.

During one of my phone call interviews I had forThe Beet'sSuccess Stories column, I spoke toDoug Schmidt, who has an incredible health transformation story but also an inspiring mantra that stuck with me.When I asked Doug for his mantra he said,"It's that I walk a little bit more softly on the earth. Whether that's in my interactions with people or interactions with animals..." On the phone, he mentioned that a simple life helps one stay present and accomplish more,which inspired me totake theunnecessary load off.

As a plant-based eater, there are so many new, creative food options to fully indulge in the vegan lifestyle, but, most of the time, they're not healthy or contain unheard of ingredients. I always catch myself repeating the same thing: "Just because it's vegan, doesn't mean it's healthy." In particular, I normally find myself mindlessly snacking on protein bars, and after I finish one or two, I put together the torn package label like a puzzle piece to find unhealthy, sneaky ingredients that only make me feel sluggish. So, in the new year, I will be label cautious and eat more fruits, veggies, beans, legumes, and whole grains without being restrictive.

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Here's How to Reach Your Goals for Living Healthier and Happier - The Beet