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Woman loses 151 pounds with exercise and Weight Watchers – TODAY

Posted: August 18, 2020 at 11:58 am

Lindy Cellucci, 60, remembers the exact moment she decided it was time to do something about her weight. It was 2014, and the Toronto native and three of her friends took a girls trip to Canadas east coast.

I was having a hard time keeping up with them, she told TODAY. We were doing a lot of walking and I was finding it harder each day. I had dizzy spells, and I was afraid something might happen to me.

Their trip included a stop at Hopewell Rocks, a natural formation where you can walk on the ocean floor when the tide goes out, surrounded by sandstone structures that look like flowerpots. One thing I really wanted to do was go to the Rocks. It was on my bucket list, she said.

But it was a hot day, and reaching the ocean floor meant a steep walk down and back up. I just knew I couldnt do it, she said.

Her friends felt terrible, but Cellucci encouraged them to go on without her. I watched them go. I could see them way, way down, running around on the ocean floor, taking selfies, laughing and joking. I was up top with the great-grandmothers. I thought, This is stupid. Youre missing out, she said.

I said out loud, Its time. Im stopping everything right now and Im going to fix this.

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And she did. With five days left in her vacation, she stopped eating junk food and started making healthier food choices.

When she got home she stepped on the scale for the first time in years. The scale only went to 300, she said. I had no idea my weight was starting with a 3. It was mortifying.

She joined Weight Watchers (now WW) and followed its healthy eating plan. Right away I started to lose some weight and feel better, she said.

This was the first time in all the weight-loss programs I tried where I realized it was not just a quick fix this was going to be forever. I wasnt starving myself or eating just bananas or just potatoes. I was cooking wonderful food and creating wonderful recipes that were healthy and delicious, she said.

To avoid temptation, she keeps trigger foods out of her house. Im a food addict. That hasnt changed, she said. I can say no once in the store, or 400 times in the house.

Exercise was a challenge. Because I was a very big woman it was hard to start exercising. I didnt do that for about three months, she said. For Christmas, her sister bought her a Fitbit and she started walking one block, which was about 1,000 steps. My back would hurt and my knees would hurt, she said. But she enjoyed competing with other Fitbit users. I liked the feeling of getting ahead, she said.

As the weight came off, I could add an extra lap, and more weight came off, she said. I kept walking, and I started to go to yoga, Zumba, boot camp and swimming. I was feeling so stoked. She worked her way up to 25,000 to 30,000 steps a day and was halfway to her goal weight by the end of 2015.

Cellucci hit a serious stumbling block breast cancer. In December 2015 after a cold walk, she tucked her hands up under her arms to warm them. And she felt a lump. From then, everything happened quickly ultrasound, mammogram, biopsy and surgery. She needed months of chemotherapy and radiation and medication through a port in her chest.

The worst part of having breast cancer was not losing my hair, not feeling physically ill, not being afraid to die. The worst part for me was I put every last pound back on.

The steroids she had to take led to weight gain, and chemotherapy made most foods taste lousy, so she said she lived on fried foods and salt. The worst part of having breast cancer was not losing my hair, not feeling physically ill, not being afraid to die. The worst part for me was I put every last pound back on, she said.

Cellucci still wore her Fitbit, and she rejoined WW around the time of her second all-clear mammogram. Slowly, the pounds came off again. After 20 months of losing pretty much every single week, in September 2019 I reached my goal I lost half of me, she said. I look better at 60 than I did at 40. She now weighs 149 pounds and has gone from a size 22 to a size 9.

She was even featured on the cover of People magazines Half Their Size issue. For a whole week I hung out at the grocery store where the magazine was on the rack telling strangers, Thats me! she said.

And as for her trip to Hopewell Rocks? Shes planning a visit once the pandemic eases. As soon as I can travel, Im going to run up and down those stairs, she said.

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Woman loses 151 pounds with exercise and Weight Watchers - TODAY

Get in shape during the pandemic – KTAR.com

Posted: August 18, 2020 at 11:56 am

With the stress of a pandemic along with social and political upheaval, its understandable if youve slipped into some unhealthy habits, such as eating more and exercising less than youd like.

Fortunately, its not too late to make a change. No matter if you want to bulk up, slim down, or both, you can get in shape and stay safe, with a few adjustments to your daily activities.

Move your body

Whether you lift weights at home or jog around your neighborhood, its important to move every day. Sedentary living has many health risks, including heart disease, high blood pressure, diabetes, stroke, and an increased chance of depression and anxiety, according to MedlinePlus.

Even though options are limited, as long as you have space to move, any corner of your house or yard or garage, if you have one can be your home gym. Pick a consistent time, play some music, and turn your space into a weight room, cycling studio, boxing club or whatever motivates you. Every day might look a little different, so get creative and break a sweat.

Do what you enjoy

Pandemic or not, you are more likely to consistently exercise if you choose something you enjoy. While running on a treadmill will do in a pinch for some, it may not motivate you, so mix in new activities. Whether youre doing a structured workout or dancing along to music videos, as long as it makes you happy, youll keep at it.

For motivation, online instruction can help. Free classes on the web or in apps make strength training, cycling, yoga and so on accessible. Additionally, many paid subscriptions offer a free trial, so test a few options to see what you like.

Wear a fitness tracker

Fitness trackers count your steps, measure your heart rate, track your water intake, and more. Do some research to find a tracker that will help you meet your goals.

Along with a tracker, you can get personalized help from a trainer. Even if you cant or dont want to visit a gym, you can find a trainer who creates customized workouts, live streams group sessions, or meets online for one-on-one training.

Add healthy foods to your diet

Nutrition is essential to fitness. In fact, if one of your goals has to do with your weight, what you consume is more important than how you work out.

Eating food that meets your daily nutrient needs will not only help you stay in shape but boost your mood. Whole grains, lean proteins and plenty of fresh fruits and vegetables are the building blocks to healthiness.

If you want to take it a step further, ask a dietitian to create a customized eating plan for you.

Check your hormone levels

If you eat healthy and work out but still arent seeing results, your hormones could be to blame. Fatigue, weight gain, loss of muscle, and trouble sleeping are just a few symptoms of low testosterone.

Beginning in our 30s, our bodies start to become fatigued more easily, viTal4men says. You lose muscle mass, mental sharpness and libido (sex drive) begins to decline.

Fortunately, theres an easy way to check and adjust your levels.

At the viTal4men clinic, we treat low testosterone levels with testosterone replacement therapy to get you back to your optimum level, viTal4men says. We are a complete mens wellness center.

Visit Vital4Men.com for more information and to schedule your free consultation.

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Get in shape during the pandemic - KTAR.com

Bench press: how to do it, what muscles it works and the most effective bench press alternatives – T3 (US)

Posted: August 18, 2020 at 11:55 am

For men, mastering bench press means mastering how to build muscle on your upper body. In this article, we'll discuss the basics of how to bench press correctly, what muscles bench press works and what are the best bench press alternatives and variations.

Bench press is an amazing compound exercise that mainly works your pecs a.k.a. chest muscle and your triceps, but it also utilises a range of other muscles on your upper body too, including the delts (shoulders), forearms, core and more.

Better still, bench press can be performed with a variety of the best home gym equipment, including the best barbell, best dumbbells, best kettlebells but even the best resistance bands. Heck, you can even use the best gym bag filled with whatever heavy objects you can find at home to do bench presses.

As effective as the bench press is, doing it incorrectly can hinder your muscle building progress in the gym or at home. Holding your arms in the wrong position, not establishing the correct muscle-mind connection and holding the weight incorrectly can all result in injuries and not sweet, sweet gains.

The bench press is one of the BIG 5 exercises that can give you a full body workout and is an essential upper body compound exercise that work your arms, shoulders and of course your chest muscles or pecs if we're getting scientific.

You think you know how to bench correctly? After reading through this article, you sure will.

Get someone to spot you when you bench press

(Image credit: Getty Images)

You can't be careful enough when working with big weights. During barbell bench press, you place your body (head, neck, etc.) under a bar loaded with heavy plates. If it slips or falls, you can seriously injure yourself.

Best way to avoid injury is to get a training buddy who can spot you when you perform bench presses. Second best thing is to set the bench up so even if you can't lift the bar up, you can safely slide out from under it. Check that the fasteners are on and the weights are secured properly on both ends.

And always, always warm up before exercising and make sure you don't push your muscles too much. Rest is equally as important as the exercise itself.

Needless to say, you can also focus on each of the areas individually the bench press works: we have the golden rule to follow to get bigger shoulders as well as the secret to get bigger arms. And, you know, you can always just concentrate on building big biceps too.

To perform a barbell bench press, load the bar up with the weight plates you would like to use and secure both sides with the spring collars. Both sides of the bar have the same amount of weight on it.

Lay down on the weight bench with your head resting under the bar, feet on the ground. Place your hands on the bar, a bit further than shoulder width apart. Use an overhand grip (palms facing towards the feet) and engage your core. You want your feet to dig into the floor a bit, make sure they are firmly pressed down before you lift.

As you exhale, push the bar up off the rack and extend your arm fully. Inhale as you lower the bar down to your chest, tucking your elbows in slightly. Come close to the chest as you lower the bar, then as you exhale, pressing the bar up again.

The best way to activate your pecs is to lower the bar slowly (roughly 3 seconds) and then press it up hard. This method will increase the 'muscle-under-tension' time, activating the pecs and the triceps more efficiently.

Be careful how you hold the bar in your hands: your fist should be pointing upwards and be in line with your forearm, also pointing right up. If you let it fall back, the weight will put a lot of pressure on your wrists.

As always, form is more important than the amount of plates on the bar and you will see results sooner by applying good technique than if you tried to up the weights for every session.

(Image credit: Getty Images)

This bench press variation activates the triceps more than the standard bench press, much like how the diamond push up works the triceps more than standard push ups.

Bomb the upper chest more effectively by pressing the weights up on a weight bench set in an incline position. This bench press variation puts more pressure on the shoulder so make sure you adjust the weight plates accordingly (lose a few).

This bench press variation takes the pressure off the shoulder and zeros on the pecs.

Push ups are hands down pun intended the best bodyweight bench press alternative that works equally as well in building pecs definition as bench press. A standard push up and its variations also work, to varying degrees, your delts (deltoids; shoulders), core, biceps and more.However, there are so many push up variations, you could create a best upper body workout using nothing but push ups.

Mainly recommended for total beginners, the hammer strength chest press is performed on the chest press machine and therefore limits the full range of motion. It can be useful for people with very little pecs strength to get used to the movement, however.

To avoid any injuries and to help recovery, stretch after every strength training session. Foam rollers can be found in most gyms and you can buy them on Amazon too, a quick and inexpensive way to massage the tired muscles.

Also, keep an eye out on your protein intake. If you are doing strength training, try taking in around 2 grams of protein for each kilogram of body weight per day. So, if you weigh 70 kg, you'll need to eat 140 grams of protein per day. Humans haven't got protein reserves, so you have to continuously take protein in throughout the day.

And make sure you drink plenty of water as well. A decent gym water bottle doesn't cost all that much.

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Bench press: how to do it, what muscles it works and the most effective bench press alternatives - T3 (US)

Students educations will suffer because of our failure to control COVID-19 – The Verge

Posted: August 18, 2020 at 11:55 am

The USs failure to control the COVID-19 pandemic has obliterated any chance that kids will have a normal school year this year. Theyll learn online, only go to classrooms a few days a week, or go to classrooms until an outbreak starts to burn through their schools.

None of these are good options. And no matter which choice any of the 13,000 school districts in the country make, there will be consequences. If they open for in-person classes, especially in areas where the virus is still spreading, theres a risk that some kids, their family members, or their teachers could get sick or die. If they dont, the kids face a less acutely dangerous but still important risk: they may fall further behind on their educational development. The impact will be different on children and adolescents of different ages, but theyll all be affected.

Debates over the health consequences of in-person schooling for students, their teachers, and their communities are ongoing. Decisions on whether to reopen schools or send kids back may vary by local case numbers, facilities, individual family circumstances, and myriad other factors. Health isnt the only piece of the equation, though. The Verge spoke with experts about the weight counterbalancing it: the educational fallout from a disrupted school semester.

That potential harm is why the American Academy of Pediatrics called in July for local officials to prioritize developing ways to reopen schools safely, and why the National Academies of Sciences, Engineering, and Medicine (NASEM) came to the same conclusion.

The risks to education are particularly acute for kids who are already behind and who may not have access to the resources they need to learn from home. A disrupted school year will likely widen achievement gaps between white students and Black students. Black, Hispanic, and low-income students will fall the furthest behind and have the highest dropout rates, according to one analysis. But Black and Hispanic children in the US are also more vulnerable to the virus that could spread through classrooms theyre more likely to be hospitalized with COVID-19 than white children, according to a Centers for Disease Control and Prevention report.

Disruptions in schooling are not really good for anyone, says Chloe Gibbs, who studies education policy at the University of Notre Dame department of economics. Youre certainly going to have effects for kids at all ages.

Children this young will have a hard time handling online school. Teachers wont be able to recreate the socialization and cognitive skill-building that happens in pre-K and kindergarten classrooms through the screen. Losing out on face-to-face time with peers and teachers isnt something that can be easily replaced.

Kids early environments really matter, Gibbs says. So when we are potentially disrupting their connection to a formal learning environment, that can have devastating consequences.

Some amount of pre-kindergarten and kindergarten education is better than none, Gibbs says. Children who were in a classroom last year and wont be this year are probably better off than those whose parents were planning to send them to a pre-kindergarten program for the first time this fall but now arent able to. Kids that have been connected to them before are probably already on a better trajectory. Those other kids are missing out wholly on that experience, she says.

Some families may be able to re-create a few of those experiences like being read to, making up stories, and learning songs at home. Those, though, are more likely to be families where the children didnt have as much need for the boost early childhood programs provide. In those homes, the activities that get kids acclimated to schooling and learning are more likely to continue, Gibbs says. In the homes where theres a working parent ... theyre not able to do those same things, she says. Parents may be busy working and not able to spend as much time reading, or they might not have the same access to books.

Thats one reason education policy focuses on early educational programs for kids from disadvantaged backgrounds. Those programs can have long-term benefits, stretching all the way into adulthood, some research shows. If youre scaling some of that back, I think it could have cascading effects across kids lifetimes, Gibbs says. Those gaps are just going to widen.

Even outside of developing early skills, like recognizing letters, that help build hard knowledge, kids who arent able to be in a kindergarten classroom will lose out on social and emotional growth, Gibbs says. A big part of school at that age is learning how to be in a group environment, how to interact with other children, and how to interact with teachers. Kids are starting to learn how to regulate their emotions and how to adjust their behavior in response to others. That takes physical interaction with the other four- and five-year-olds. Even if its possible to bring kids learning back up to speed after the pandemic, the social element will be harder to reestablish.

One of the most important things for childrens early learning is developing close and trusting relationships with their teachers and other adults outside the home, Gibbs says. If pre-kindergarten and kindergarten teachers can keep those in place virtually, it would help shore up learning during a disrupted semester.

Anything we could do to bring that personal attention and those caring relationships to the online space would be really crucial, Gibbs says.

In elementary school, kids develop literacy skills that create a foundation for the rest of their future learning. Kindergarten and first grade are when students learn to read, and in second grade, they have to apply their literacy skills in the service of learning other things. We call it reading to learn, says Valerie Robnolt, who studies literacy education at Virginia Commonwealth University. Students need to know how to read in order to eventually do complex math or learn history.

By the end of third grade, children should be able to read fluently. If they cant, theyre four times more likely to drop out of school before finishing high school, research shows.

During a normal summer, kids in elementary school forget what they learned in reading and math during the school year. Experts call it summer learning loss, and everyone experiences it differently. Some kids come back in the fall with most of their skills intact. Other students basically lose all of their school year, says Allison Atteberry, an assistant professor at the University of Colorado Boulder School of Education. Though not all of the variation in summer learning loss can be traced back to demographics, students of color and low-income students tend to have greater drop-offs.

Many districts try to combat this loss by sending bags of books home with low-income elementary school students so that they have at least some ways to keep up with their reading over the summer, Robnolt says. This year, that probably didnt happen, she says. Libraries were closed over the summer, as well. The library has online resources, but then we have the issue of families not having internet access, Robnolt says.

This year, summer was longer than usual school shut down because of the pandemic in March and April. Early school closures may have led to steeper-than-normal declines in reading and math for third-, fourth-, and fifth-graders, according to a report from the nonprofit education research group NWEA (formerly the Northwest Evaluation Association). A remote-learning fall could only make that gap worse. This long summer will exacerbate inequality, Robnolt says. When kids come back, I think teachers will come back to a classroom with bigger differences in where kids are.

There could be ways to augment an online school semester for students in elementary school, Gibbs says. It may make sense to pair children in first or second grade, at critical points in their reading development, with specialized coaches to make sure they dont lose ground. Maybe there are college kids who serve as kind of mentors in the virtual space. I think we should be really creative about that, she says. Like with pre-kindergarten and kindergarten students, the personal relationships with teachers and other adults are critical. Bolstering those connections could help keep kids moving in the right direction.

Its things that help them really feel that theyre still kind of a valued learner, and theyre still connected to that learning space, Gibbs says.

Like elementary school kids, the extended summer means middle school students are likely returning to school this year with more summer learning loss than they normally do. Kids tend to lose less of what they learned during the school year as they get older, so middle schoolers may not have as much extra ground to make up as elementary school students, but its still a factor. It doesnt matter if youre in first grade or if youre in eighth grade, Atteberry says.

Middle school students are more equipped to keep learning online than elementary school kids, Robnolt says, so shes not as concerned about their ability to keep up with reading and literacy. They may still lose out in some skill development, but its not likely to be as severe as with younger kids.

Middle school, though, is when students start to develop science literacy skills, says Sameer Honwad, an assistant professor of learning and instruction at the University of Buffalo. Thats when they start to build their understanding of the scientific process and the toolkit they need to make sense of scientific information through the rest of their education.

Collaboration and group work is critical to good science education, Honwad says. Thats harder to do virtually or via in-person school environments where kids arent able to share equipment or work physically close to one another. Even though sixth- and seventh-graders may be able to learn from teachers on digital platforms, itll be harder for them to work together on those same platforms. Theyre more dependent on their parents for, say, computers and phones and other things, he says. They may find it more difficult to collaborate with each other.

Despite those losses, though, Honwad is optimistic that kids at this age will be able to catch up in science. Im not crazy worried. I think the kids will find a way, he says.

High schoolers are the most equipped to be able to weather school disruptions, in whatever form they may take: their educational foundations are already in place, and theyre better equipped to navigate an online learning environment. Im running a summer program right now with high school kids, and we told them, Okay, collaborate on Zoom, and they figured it out, Honwad says.

The biggest risk for high school students is a disconnection from school entirely, Gibbs says. While the age group might be the best equipped to navigate virtual learning, students from disadvantaged backgrounds are the least likely to actually engage with those environments. Thats what happened in the shift online in the spring, she says. For example, attendance in low-income high schools in Broward County, Florida dropped off in April. Wealthier schools attendance rates were steady.

The same pattern will likely continue in the fall. Even though low-income high school students, who may not have as much access to online resources, may already have solid math and reading skills, theyll still lose out on educational development. Theyre going to fall behind relative to their peers, Gibbs says.

A disrupted fall semester might push some of those students, particularly those who are close to graduation anyway, to drop out of school. When polio outbreaks closed schools in 1916, kids close to legal working age ended up leaving and had fewer years of formal education than people who were older during that same year. The concern is that kids on the cusp may not reconnect at all, Gibbs says. These kind of shocks that disconnect the kids from their physical schools might result in them fully leaving school.

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Students educations will suffer because of our failure to control COVID-19 - The Verge

Nutrition hacks to help beat anxiety and depression – AZFamily

Posted: August 18, 2020 at 11:54 am

When you suffer from anxiety and depression it can cloud every aspect of life. We know that when we dont eat, we feel lightheaded, a bit nauseous, and weak, it impacts our decision making and our mood. We also know that when we eat too much, we become sluggish, sleepy, we have abdominal discomfort and are irritable.

Food impacts mood but rather than focusing on an individual food or nutrient, its better to focus on a healthy, diverse and well-balanced diet that will provide the nutrients required to keep your immune system, and gut microbiota in good shape to support your mental health.

Here are some basic nutrition hacks you can put in place to improve and support your health both mentally and physically.

1. Type of foods we eat

a. Eliminate processed foods and foods high in refined sugar 60% of our calories come from processed foods. Processed foods are devoid of essential nutrients that naturally occur in whole foods and create false hunger causing us to eat more. They are also highly inflammatory. Inflammation is harmful to brain health. The quality of food matters to our physical and mental health.

b. Eat whole foods 90% of Americans have at least one vitamin deficiency. Eating a variety of whole foods, mostly plants, provide us with a wide array of essential nutrients we need as building blocks or starter material for important functions in our immune system, digestion, mood regulation as well as other systems in our bodies. Plant foods are high in polyphenols which have powerful anti-inflammatory properties in the body.

c. Eating foods that help keep our gut healthy can support our mental health because 90% of serotonin, a neurotransmitter responsible for regulation of mood is produced in the digestive tract. Foods that are fermented like kefir, yogurt, kimchi, sauerkraut provide healthy probiotics, fruits, vegetables and whole grains put fiber in our diet and probiotics love fiber, it is their fuel source!

2. Timing of the foods we eat

a. Eat three meals a day with at least 4 - 5 hours between them. This allows you to get hungry and your body to breakdown, absorb and process what has been eaten. When we eat at regular times it helps our body to regulate our blood sugar and insulin levels in a way that keeps us healthy.

3. Amount of food we eat.

a. Our bodies are designed to need only so many calories. Excess calories are stored as fat and create inflammation.

b. Large meals or binges can disrupt our metabolism by creating large swings in blood sugar and insulin creating havoc on our mood but also it wreaks havoc with feelings of shame, guilt, and fatigue which can aggravate depression and anxiety.

If you suffer from anxiety and depression the type, timing, and amount of food you eat impacts your mood aggravating your condition and not allowing you to feel your best. When we feel good physically and when we are mentally sharp, we can better address our health issues. Making diet and lifestyle changes can be an important part of maintaining your mental health and can be safely used in conjunction with the medical plan prescribed by your doctor.

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Nutrition hacks to help beat anxiety and depression - AZFamily

Second Wits University Covid-19 vaccine trial has begun – Independent Online

Posted: August 18, 2020 at 11:54 am

By Shakirah Thebus 4h ago

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Cape Town - South Africa began its second Covid-19 vaccine trial on Monday.

Wits University, which is leading the trials, announced it would start screening volunteers for phase 2 of NVX-CoV2373 vaccine.

The university's Shabir Madhi will lead the second clinical study in the country. Madhi also headed the first, the Ox1Cov-19 Vaccine Vida-Trial, with Oxford University and the Jenner Institute, which began on June 23.

NVX-CoV2373 is produced by Biotech company Novavax in the US.

The Novavax vaccine candidate is engineered from the genetic sequence of Sars-CoV-2, the virus that causes Covid-19.

The Novavax vaccine trials will see as many as 2 900 volunteers, aged 18 to 64, participate.

The major motivation for Covid-19 vaccines being evaluated at an early stage in South Africa is to generate evidence in the African context on how well these vaccines work in settings such as our own, said Madhi.

This would enable informed decision-making when advocating for the adoption of this (NVX-CoV2373 vaccine candidate) or other Covid-19 vaccines in African countries, once they are shown to be safe and effective.

"Participating in the clinical development of these vaccines at the outset will assist in advocating for South Africans to be among the first in line to access these life-saving vaccines, once they become available.

Madhi said the first vaccine trials were progressing well with almost 75% of the targeted numbers enrolled.

The response for volunteers has been overwhelmingly positive, and to date the study is progressing well.

Stanley C Erck, president and chief executive of Novavax, said the phase 2 clinical trial would provide additional data on the safety and immunogenicity of NVX-CoV2373.

Supported by the Bill and Melinda Gates Foundation, Novavax was given R15 million towards its Covid-19 trials in South Africa.

The South African NVX-CoV2373 trial

The screening of volunteers for the South African Novavax Covid-19 vaccine trial begins on Monday, 17 August. To volunteer for this trial, please visit https://vidatrack.co.za.

The Phase 2 NVX-CoV2373 study in South Africa will enroll approximately 2 900 volunteers aged 18-64-years-old. The trial will evaluate the vaccine candidates safety, immunogenicity, and efficacy [protection against Covid-19].

The randomized, observer-blinded, placebo-controlled Phase 2 clinical trial in South Africa will include two cohorts:

Cape Argus

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Second Wits University Covid-19 vaccine trial has begun - Independent Online

13 Reasons the Half Marathon Is the Best Distance – runnersworld.com

Posted: August 18, 2020 at 11:54 am

Running a half-marathon distance13.1 milesis a great achievement for every type of runnerwe like to think if you can do a 10K, youre well on your way to completing a half marathon.

But of course, it comes with a little bit of work to (more than) double the mileage of the 6.2 miles in a 10K. It will require a higher weekly mileage (and doing it safely), longer runs and a greater variety of sessionsthings like fartleks, tempos, and interval runsto develop the endurance and speed youll need to complete the half distance.

Whether youre building up to 13.1 miles for the first time, or planning to smash your personal record, weve got some plans that will help you finish strong and healthy so youll be ready to tackle your next race soon after. (Find all our training plans here, and check out some of our most popular plans below.)

Half Marathon Plan for Beginners

Break 2:00 Half Marathon Plan

Break 1:45 Half Marathon Plan

Break 1:30 Half Marathon Plan

Need more convincing that when racing starts back up that the half marathon distance is absolutely the best? The 13 reasons below (as shown by Gifs), will make you want to sign up for a half ASAP.

There are more than 2,000 half marathons to choose from across the U.S. Thats compared to just over 1,000 marathons.

This content is imported from Giphy. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Its a challenge without being overwhelming. Running 13 miles is still a long way to go, so you need to train, and train seriously. But at least your entire Sunday wont be spent recovering on the couch watching Netflix because of a super-long outing.

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Training plans are usually only 10 weeks, not 16. So guess what? You can race with less long-term planning. (Crazy, right?!)

This content is imported from Giphy. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Less waiting around for your friends and family who want to watch you, but they still have time to see you at different spots or grab a coffee while they await your triumphant finish.

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Most people still need to consume some sort of fuel for a half. And lets be honest: Who doesnt think of energy chews as the adult version of Gushers? (Shoot, you could even use Gushers.)

This content is imported from Giphy. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

You wont hit the wall, or if you do, it wont derail you like the one marathoners hit around mile 20. (And TBH: This might be the worst feeling ever.)

This content is imported from Giphy. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

When spectators yell Youre almost there! at mile 12, theyre not lying.

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It doesnt take that long. You can run a half and still get brunch, go to the movies, get a mani/pedi, or visit a goat farm.

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You wont feel like death after the race. The recovery time for most people is a day or two, and you wont be waking up feeling awful for a week.

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Compared to a marathon, you have only half the chance of getting bloody nipples.

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Charged with alerting Athenians about their victory on the battlefield, youd make it to the outskirts of Pikermi, Greecea charming little town of just more than 7,000.

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Youll have much more energy at the finish line of a half marathon than a full marathonmaking for a great photo.

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Its a brag-worthy distance! People hear you ran 13.1 miles and they are majorly impressed!

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13 Reasons the Half Marathon Is the Best Distance - runnersworld.com

The impact the Covid-19 pandemic is having on women’s mental health – IOL

Posted: August 18, 2020 at 11:54 am

By IOL Reporter Aug 12, 2020

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Durban - Reports have shown that women are bearing the brunt of the Covid-19 pandemic.

According to Dr Tshidi Gule, CEO and founder of MediSpace Lifestyle Institute, women are facing increased child-care responsibilities, economic uncertainty in low, unequal paying jobs and in some cases are touched by gender-based violence.

Gule said this proves that they women be the hardest hit by mental health effects of the pandemic, with possibly more consequences to come.

There is mounting evidence that the economic impact of the pandemic is affecting women more than men, Gule said.

She said according to the South African National Income Dynamics Study (NICD) Coronavirus Rapid Mobile Survey (CRAM), approximately 2.5 to three million people lost their jobs between February and April this year, with women being the most affected, accounting for approximately two million jobs lost.

Gule said womens jobs are estimated to be 1.8 times more vulnerable to this crisis than mens and, though women make up 39% of global employment, they account for 54% of overall job losses, mostly made up of the accommodation food services industries.

This economic downturn where job losses are affecting women has been dubbed the she-cession. There is also the uncertainty and mixed research around the risks of Covid-19 while pregnant, as well as the affects the virus has on newborns, toddlers and school-going children. Then of course there is concern around access to maternal health care, Gule said.

She added that with so much going on, its no surprise that anxiety levels and depression would likely be on the rise for women and that immediate intervention is needed.

Supporting the mental health of women at this time involves:

The Mercury

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The impact the Covid-19 pandemic is having on women's mental health - IOL

The Best Four Ways To Improve Your Heart Health – HealthTechZone

Posted: August 18, 2020 at 11:54 am

One in four people dies every year from heart disease. That's the number one cause of death among both women and men. Scary, but it does not mean that you cannot act on your own when it comes to your diet, lifestyle and mental/emotional/spiritual well-being. We can and must do much to improve our heart health and give it a drop of extra love because it is essential to protect the most critical muscles in our body.

To help you feel that you can take responsibility for your health, we provide you with information on the four best ways to improve your heart's health so that you can live happier and healthier lives. Introduce these habits into your life, and you will soon notice that you are feeling much better.

What Does The Heart Do?

The human heart is a vital organ that pumps blood throughout the body by way of the circulatory system, providing oxygen and nutrients to the tissues and removing carbon dioxide and other wastes.

The heart's sole responsibility is to pump blood throughout the body through the circulatory system, giving oxygen and nutrients to all our tissues and removing any waste or carbon dioxide. A normal heartbeat means blood is pumped at a regular, controlled pace throughout the body, thanks to the body's natural pacemaker known as the sinoatrial node.

The most common type of heart disease, known as coronary disease, is a disorder in the blood vessels of the heart. It can increase the risk of heart attack, which occurs when an artery gets blocked and cuts off oxygen and nutrients going to the heart. So, how can we improve our heart health?

Get Moving

The most effective heart training is vigorous walking. It strengthens the walls of blood vessels, speeds up blood circulation, and helps the heart muscle to work correctly. The benefits of active walking will be confirmed by most long-livers and authors of health systems. They all walked daily, and many of them covered impressive distances.

Ten thousand steps are the minimum with which we can compensate for a sedentary lifestyle in today's world. Whoever wants to improve health and achieve active longevity, can safely multiply this figure by two.

In contrast to running, walking does not give a shock load on the joints and does not increase the heart rate very sharply. By combining active walking with walking in the fresh air, you get double, if not triple benefit: not only the respiratory system improves but also the condition of the skin.

Eat Heart-Healthy Foods

Don't think that "eating vitamins" is enough to help your heart stay healthy and tireless. When choosing between some specific foods and a healthy diet in general, it is better to stop at the second.

What is right for your heart? First of all, foods rich in potassium and magnesium, omega-acids and antioxidants, such as:

Don't Stress

And that looks like the hardest part. How can one maintain a balance in our time without succumbing to the influence of adverse circumstances and aggressive people? Of course, ideally, it is better to protect yourself from contacts with such people, avoid watching disappointing news to create an internal barrier from the influence of problems and other people's moods. But no matter how hard we try, our heart will respond one way or another, because we are not robots.

So, how do we relieve stress then? It's best just not to become irritable. Restrict yourself from toxic people, smile, joke and look at all life situations with a positive attitude. But if stress already happened, try to relax physically as a person under stress is instinctively compressed. All muscles are tense, and the grimaces are frozen on his face. Start relaxing your face, neck and shoulder area in the first place.

Try Out CBD Oil

A good idea to add CBD products in your daily life. Recent research has linked CBD with several benefits for the heart and circulatory system, including the ability to lower high blood pressure. Therefore, intake of CBD oil can be beneficial as high blood pressure is linked to higher risks of many health conditions, including stroke, heart attack and metabolic syndrome.

Researchers also have suggested that the stress- and anxiety-reducing benefits of CBD oil are responsible for its ability to help lower blood pressure.

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The Best Four Ways To Improve Your Heart Health - HealthTechZone

Health And Wellness Studio In San Luis The Complete Package – The Leader Newspaper Online

Posted: August 18, 2020 at 11:54 am

Slim4Life with Exante Diet, Shapemaster toning beds and MyProtein supplements

Shape4Life in San Luis has been such a success since opening the SHAPEMASTER CIRCUIT in December 2019

Who will benefit from Shapemaster+ Pilates exercise?

Slim4Life our successful weight loss programme, continues to have outstanding transformations with clients losing weight and regaining health and most importantly, maintaining their weight loss through weight loss coaching, which is part of the programme.

And now introducing

Supplements4Life Completing the full package, we have introduced a supplement range, from the same group of companies as Exante.

Top quality products at a very low introductory price.

With our best selling TURMERIC AND BIOPERINE TABLETS Healthline.com reviews of Turmeric: Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimers and cancer. Its a potentanti-inflammatory andantioxidantand may also help improve symptoms of depression and arthritis.

The team at Slim4Life San Luis look forward to welcoming you and getting you toned, trimmed for Summer 2020.

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Health And Wellness Studio In San Luis The Complete Package - The Leader Newspaper Online


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