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What Is Resistance Training? Benefits, Examples, And How Start – Women’s Health

Posted: January 14, 2021 at 4:54 pm

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I'm going to go out on (a very short) limb and say that, if you've been working on your fitness, you've probably heard the term resistance training by now. You've probs even heard it used interchangeably with strength training perhaps. They are, in fact, very similar to the whole rectangle and square sitch you learned about in geometry class.

That is to say, strength training is a type of resistance training, but not all resistance training is going to help you get stronger. So, you can think of strength training as a subset of resistance training, in which you have a specific goal in mind," says Sohee Lee, a certified strength and conditioning specialist and Womens Health advisory board member.

What is resistance training, then? Simply put: Resistance training encompasses any type of exercise in which your muscles have to overcome some sort of oppositional force, whether from equipment (like dumbbells, kettlebells, or resistance bands) or even just your bodyweight, Lee explains. That means HIIT, plyometrics, Pilates, and yoga all count as resistance training, too.

Some types can help you get stronger, while others will aid in improving your muscular endurance, speed, agility, power, or reaction times.

Resistance training can help you improve your health and fitness in a number of different ways. "With resistance training, you can change your body composition (i.e. your ratio of lean muscle mass to body fat), improve your cardio fitness level, boost your mental health, and just have fun, says Lee.

Yesyou heard that right. Exercise. Fun. (And as someone who adopted powerlifting, I can fully attest that there is no more exciting adrenaline rush than picking up and slamming a barbell. Promise.)

In case you need some more convincing, though, here are five of the most prominent benefits youll see from a resistance training routine.

Less than an hour of lifting weights per week may reduce your risk of heart attack or stroke by upwards of 40 to 70 percent, according to one Similarly, Iowa State University study.

What's more: Weight bearing exercises improve bone density and prevents bone loss, which is a key factor in preventing age-related fractures down the line, according to research published in the journal Endocrinology and Metabolism.

Stronger muscles dont just mean extra strength and power. Resistance training actually increases your ligaments' flexibility and promotes balance among your muscles, which help you avoid common movement-related injuries, according to a British Journal of Medicine study.

If one your fitness goals is to lose fat and gain muscle at the same time, then adding resistance training to your workout routine is essential, according to experts. Building muscle is actually quite difficult, says Lee.

And, good news for beginners: The less experience you have, the faster your gains will be in the beginning, Lee says. Basically, you'll see a satisfying change in your body composition (how much muscle versus fat you have) straight away after embarking on a resistance training program.

For more advanced exercisers, the key is to consistent with your workouts and continue to progressively challenge your bod. This could mean lifting with heavier weights, working at different tempos, or increasing your rep volume or intensity level on the regular.

Build your booty with this dumbbell workout from Kelsey Wells:

4. It can help boost your mental health

While improved body composition, heart and bone protection, and injury prevention are obviously worthy reasons to start resistance training, the biggest, possibly most important benefit is a bit more intangible.

People with mild to moderate depression who resistance trained at least two days per week experienced a significant reduction in symptoms, according to one 2018 JAMA Psychiatry study. And in people who werent flagged for depression beforehand? A single workout equaled a substantial mood boost.

Not only is this the most accessible form of resistance training, but it's the ideal place for beginners to start getting familiar with common movement patters so that they can perfect their form and avoid injuries later when they start lifting heavier loads.

Start with this ultimate, 4-week bodyweight challenge to sculpt yourself from head to toe.

Pro tip: Make bodyweight exercises harder by slowing down their eccentric, or lowering, phase.

Resistance bands are easily portable, low-cost, can be used anywhere, and are ideal for beginners, explains trainer Norma Lowe, CPT. They offer a very safe level of resistance. Plus, they're a great alternative to free weights because the added instability they supply increases muscle activation, making them as effective as dumbbells for upper-body moves, in particular, per recent research published in the Journal of Human Kinetics.

Start with the 22 best resistance band exercises for a total-body workout. Enjoy!

This is Lees fav type of resistancefor good reason. Using weights offers you a straightforward way to measure your progress overtime, she notes. As you add more weight, you know you're getting stronger. If youre looking to achieve a toned look, weights should be your go-to.

Dont feel like you need dumbbells, kettlebells, or barbells, either. Household objects like filled backpacks and gallon jugs work just as well. Medicine balls, ankle weights, and weighted vests also fit the bill.

Start with any of these at-home workouts.

If you're going to the gym and don't want to rely on a spotter to help you resistance train, learning to lift with machines is your best bet.

Your go-to machines: Hamstring extension machine, quad extension machine, lat pull-down machine, back row machine, and cable machines (for triceps extensions or chest flys).

Now that you're sold on resistance training, I've got more encouraging news for you: Theres no right or wrong approach. Depending on whether you have access to a gym or equipment, your work schedule, or any other uncontrollable external factors, you might only have time (and space) for 10 minutes of bodyweight squats every other day. And thats perfectly fine, Lee and Lowe agree.

If you want to get started with a bit more structured, regimented approach, though, Lowe's got some advice for you: Dont worry about how long you train for. More important than your total workout time is the tension put on your muscles. In other words, worry about hitting a certain number of repetitions or sets, instead of working out for, say, an hour.

With that in mind, get started with this sample strategy:

During weeks 1 through 4, do mostly compound movements. These exercises incorporate multiple muscles at once (think squats, lunges, pushups, and chest presses) and offer the most benefits. Aim for 2 to 4 sets of 12 to 15 repetitions of each move. When 15 repetitions feels easy, increase your weight or resistance. (Periodically upping your workload, called progressive overload, is the key to results.)

Then, during weeks 5 through 8, alternative between upper-and lower-body exercises. Aim for 3 to 4 sets of 10 to 12 repetitions. Once 12 repetitions feels light, increase your resistance.

Next, during weeks 9 through 12, aim to work your back, chest and core, legs and core, shoulders, and arms on separate days. Complete 4 to 5 sets of 6 to 10 repetitions. When 10 repetitions feels light, up your resistance.

Progressing your approach in this way ensures you'll continue to see results, Lowe says. Of course, though, it's important to listen to your body (and to keep in mind that your muscles need about 48 hours of recovery time between intense workouts).

The bottom line: You can do resistance training with your bodyweight, resistance bands, weights, or machinesand reap benefits like a more-toned bod, stronger bones, a healthier heart, and a boosted-mood.

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What Is Resistance Training? Benefits, Examples, And How Start - Women's Health

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January 14th, 2021 at 4:54 pm

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FIBO and EuropeActive extend partnership for another three years – Club Industry

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Club Industry was not involved in the creation of this content.

Brussels, Belgium, 11th January 2021-Two major players in the European fitness industry will continue to work closely together for the coming years. EuropeActive, the leading voice and non-profit association representing the European fitness and physical activity sector, and FIBO, the leading International Trade Show for Fitness, Wellness and Health, have agreed to extend their partnership for another three years. The focus of the cooperation is to strengthen the fitness industry. Taking into account the demographic trends, socio-economic developments, new technologies and concepts, the aim is to promote growth across the entire ecosystem of the fitness and physical activity sector.

The close ties between EuropeActive and FIBO were reaffirmed by the appointment of Silke Frank, Event Director of FIBO since 2017, to the Board of EuropeActive in April 2020. "Our visions for the development of the industry point in the same direction", says Silke Frank. "It's about innovation and qualifications within the industry, and it's about convincing more people to live a physically active and healthy lifestyle. The importance of our great industry cannot be underestimated. With EuropeActive we have the best partner for this on our side."

EuropeActives Executive Director, Andreas Paulsen, stated: We are very proud and excited to renew and extend our partnership with FIBO as the global leader when it comes to trade shows for our sector. EuropeActives partnership with FIBO around the major events of the annual FIBO Week goes back many years, and above all we have created the most prominent industry networking and educational event together, in the form of the European Health & Fitness Forum (EHFF). For years, the EHFF has been the unifying annual townhall of the European fitness and physical activity sector. In 2021 that annual platform for learning, connecting and collaborating across the ecosystem has never been more important, as we collectively define our sectors future beyond Covid-19.

EHFF: A leading European networking event

As usual, the 8th European Health and Fitness Forum will take place one day before FIBO. The EHFF has become the most important international conference and number-one networking event for leaders and executives of the fitness and physical activity sector. EHFF is scheduled to take place on Wednesday 23rd of June and will address the four areas of EuropeActives Sectoral Manifesto: Health, Digital, Community and Standards through various interactive sessions with top-quality European and international speakers. EHFF 2021 will be a hybrid event with participants joining on-site and virtually with a full pre-and post-event programme. The event will be moderated by Jennifer Halsall-de Wit (EuropeActive Board Member and Chief Operating Officer of WIFA).

Market data will play a central role at the EHFF, with FIBO co-funding the work of the European Health and Fitness Market Report, the joint study by EuropeActive and Deloitte. This annual report has become the fitness market data 'gold standard and provides our sector with reliable data on the state of the European industry as a whole. This year a special chapter will be dedicated to Covid-19 impact and recovery data.

Further information regarding EHFF 2021, including final programme and registration details, will be provided in the coming weeks.

Additional events during the FIBO Week

In addition to EHFF, EuropeActive will be organising a number of other events in the days before the FIBO trade show. These will include EuropeActive's annual General Assembly, the European Fitness Associations Forum, the President's Council Summit and the Presidents breakfast for leaders of European national fitness associations. These events will facilitate ambitious learning and exchanges of ideas by bringing together the leaders and executives of stakeholders, from club operators and equipment suppliers to digital and tech, as well as providers of education and training. Furthermore, as FIBO supports various EuropeActive events and projects throughout the year, EuropeActive participates in several of FIBOs other initiatives, such as being in the jury of The FIBO INNOVATION & TREND AWARD, which will be awarded at the EHFF.

For the first time, discounted FIBO tickets will be available for exercise professionals registered with EREPS (The European Register of Exercise Professionals). FIBO 2021 will take place from 24th to 27th June at the Cologne Exhibition Centre, with EHFF being on 23rd June. All events during the FIBO Week will adhere to the highest safety protocols and have extensive possibilities for virtual participation in place as a consequence of the uncertainty caused by Covid-19.

Detailed information for press and commercial use can be requested to Carlos Fernndez, via [emailprotected] Photos, logos and other materials supporting this press release are also available via the aforementioned email address.

About EuropeActive

EuropeActive, formerly the European Health and Fitness Association (EHFA), is the leading not-for-profit organisation representing the whole of the European fitness & physical activity sector in Brussels. Membership is open to all stakeholders - public or private - including operators, suppliers, national associations, training providers, higher education and accreditation institutions.

The EuropeActive Team is fully committed to consulting and working with different stakeholders, including other NGOs promoting health-enhancing physical activity, sector media and research and scientific institutions. EuropeActive aims to co-operate with the European Union and other international organisations to achieve its objective to get more people, more active, more often.

According to the EuropeActive/Deloitte Market Report 2020 the European fitness sector serves over 64.8 million consumers, generates 28.2 billion Euro in revenues, employs 750,000 people, and consists of approximately 64,000 facilities. In 2019 the European market grew by 3.8 % and in the past 10 years the number of fitness users has increased by 72%, and 9.7% of all European citizens aged over 15 are users of fitness facilities.

For further information, please visit http://www.europeactive.euor contact: Carlos Fernndez, Senior EU Communications & PR Officer [emailprotected]

About FIBO

It is the world's largest trade show for fitness, wellness and health: the key players of the industry meet at FIBO in Cologne. This is where innovations are launched, investments are made and international trends are set. In 2020, FIBO went digital with [emailprotected] and [emailprotected] In 2021, FIBO will again be held at the Cologne Exhibition Centre from 24th to 27th June.

For further information, please visit

FIBO and EuropeActive extend partnership for another three years - Club Industry

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January 14th, 2021 at 4:54 pm

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CES 2021 trends in TV streaming, fitness apps, video chat software and more – CNET

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CES will bring lots of new fitness apps and services, like the health and fitness platform Ultrahuman.

CES 2021 is a very different tech show during a very different year. Most of us have had to forgo everything from movie theaters to gyms to bars in favor of streaming services, fitness apps and video chat platforms -- giving software and services a place closer to the top of the tech innovation pyramid. That evolution will be on display at the virtual conference.

While no one is walking the Las Vegas floors this week trying out new products that promise to consolidate your TV streaming, use your brain waves to dispel anxiety and improve your sleep, the apps and services that have been the center of our entertainment, exercise and work and social lives will play a big role at this year's CES, often taking advantage of the virtual environment that they operate in naturally.

Before we close out Day 1 of CES 2021 and gear up for the Day 2 lineup, here are a few services, apps and software trends we expect to see at the virtual conference.

Read more: The top 6 trends to expect at CES 2021

Wonder Woman 1984 was one of the first major movies to be released on the streaming service HBO Max instead of in theaters during the pandemic.

Though there will be far fewer major media companies present at CES 2021, we'll likely get a glimpse at how some of the pivots from movies to streaming services are faring, as CNET's Joan Solsman reported. The head of Warner Bros. will take part in a keynote called Entertainment Transformed, and will likely discuss the company's plans to release all of its new movies this year for streaming on HBO Max the same day they hit theaters, starting with last month's Wonder Woman 1984.

Other CES panels will include executives from Amazon, Starz, Pluto TV and more discussing the massive increase in streaming service subscriptions since the start of pandemic lockdowns last March.

Though we aren't expecting announcements from major players like Netflix or Hulu, it's likely that 2021 will continue the surge in streaming service subscriptions, especially as more shows and movies change hands or premiere. The arrival of The Office on NBC's Peacock likely boosted subscriptions this month, for example, as Wonder Woman 1984 did for HBO Max.

Sony will have new TVs on display at CES 2021.

With many parts of the world dealing with surges in coronavirus cases and lots of people still working and entertaining themselves from home, home entertainment vendors will have tons of new TVs, soundbars and streaming devices on display at CES 2021.

We've already gotten a glimpse of new Sony TVs that boast massive, brighter OLED screens and run the new Google TV streaming system. Samsung has also already had a ton of new home entertainment products to show off, including huge MicroLED TVs that let you watch four shows at once, QLED TVs that come in 4K and 8K resolution and soundbars with subwoofer microphones to upgrade your home theater experience.

Discover the latest apps: Be the first to know about the hottest new apps with the CNET Apps Today newsletter.

On the video chat side, we'll see a number of vendors looking to improve your experience on Zoom, Microsoft Teams or your service of choice, for work or for socializing. Companies like Owl Labs, j5create and Labpano will show off 360-degree cameras and related software, while Crew in a Box claims to offer a professional-quality plug-and-play remote video production solution.

It remains to be seen whether any of these will catch on as widely as popular smart home tools like the Amazon Echo Show, Google Nest and Facebook Portal, which all support Zoom and other video chat platforms now. But many people will continue working from home until a COVID-19 vaccine is widely available, these products will likely garner some interest.

Samsung's new Smart Trainer feature for its 2021 TVs lets you connect a webcam to track workout progress and get coaching.

As the pandemic closed or limited use of many gyms and fitness classes starting in March, at-home fitness products, apps and services saw major growth. At CES, we expect to see several new offerings in this category. Ultrahuman, a new health and fitness app debuting at the show, uses a MasterClass-like strategy helping people meditate, workout and optimize sleep with the help of athletes, neuroscientists, artists and psychologists. Wearable company Amazfit is unveiling its new GTR 2e and GTS 2e smartwatches that include features like high-precision heart rate monitoring and blood oxygen saturation measuring.

Samsung TVs are even getting in on the fitness action: A new feature on the electronics giant's 2021 televisions called Smart Trainer lets you attach a webcam to your TV so the Samsung Health app can track your workout progress and offer coaching and encouragement.

With people investing large chunks of money in at-home gym equipment and the apps and services that come with them (looking at you, Peloton), it'll be interesting to see if, when gyms are totally safe to return to, people flock back or stay in their at-home fitness studios. The fitness tech we see at CES could be a further sign of the move away from working out in gyms and into living rooms.

Now playing: Watch this: CES 2021: What to expect as the show goes all-digital


The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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CES 2021 trends in TV streaming, fitness apps, video chat software and more - CNET

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January 14th, 2021 at 4:54 pm

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Wireless Health and Fitness Devices Market: Future Innovation Ways That, Growth & Profit Analysis, Forecast By 2026 – KSU | The Sentinel Newspaper

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Wireless Health and Fitness Devices Market: Future Innovation Ways That, Growth & Profit Analysis, Forecast By 2026 - KSU | The Sentinel Newspaper

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Health and fitness with Ceredigion instructor Joey Bull – Tivyside Advertiser

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SINCE New Year you might well have been thinking about feeling brighter, lighter and sharper, and you wont be the only one.

If thats the case, detoxification is a great way to begin.

Our toxic accumulation will vary in volume and expression but, in general, if youre struggling with focus, feeling lethargic, having aching muscles or joints, have got chronic and recurring ailments and maybe noticing some water retention, there is some dysfunction and your body is signalling for support.

We can make quite a mess of ourselves over time and still be standing upright but a little bit of poor self-care here and there over time can bring a big problem.

Our complex body is made up of approximately one hundred thousand billion cells that carry out that same amount again of biochemical reactions per second.

Consider the nervous system, endocrine system, neurological system, cardiovascular system, digestive and many more. All these systems are intimately related on both an electrical and a biochemical basis to another. When communication within or between these systems fails, dysregulation and symptoms will follow.

Yet they constantly seek balance. And thats homeostasis. An example of this is if our blood glucose rises, insulin is released to reduce it or if we get hot, we sweat.

No system is independent so we have to treat the whole to reverse dysregulation.

More than two thirds of the immune system is located in the gut. Gut bacteria controls our mood (hence a gut feeling) and hormones from the endocrine system affect the digestion function

So heres an easy detox, to support the fundamental assembly of you and to stimulate the bodys regulatory mechanism.

Tip 1: Remineralize your body with nuts, seeds, seafood, eggs and green vegetables. After the festive season we can be depleted.

Tip 2: Buy yourself a few kilos of Epsom Salts, these are packed with magnesium sulphate, excellent for muscles, the nervous system and digestion.

Run a deep bath, pour at least two cups of Epsom salts into the bath and soak for 20 minutes. This is your wind down, easing inflammation, anxiety and will aid sleep.

Then grab the shower nozzle, rinse off with a refreshingly cold water and re-immerse in the bath for five more minutes. Dry yourself vigorously to create good circulation

You can do this anytime during the day but before bed can boost brain neurotransmitters and promote melatonin inducing sleep

Tip 3: I know its an old nag, but are you drinking enough plain water? Aim for two litres over the day. Place it on your desk, in your car everywhere practical.

Tip 4: Epsom Salts and drinking water - then you have a very efficient laxative and intestinal flush!

Cleansing the intestines naturally is a great and fresh start. Ridding old debris is key to intestinal health and your microbiome not to mention your mood and mental state.

Mix a dessert spoon of Epsom salts into warm water with a squeeze of lemon juice before bed. The following morning you will need to be near a bathroom for the quite thorough elimination!

Tip 5: With your newly valeted intestines, now is the time to make healthy choices, boost your gut bacteria with pre and probiotics, garlic, onions, kefir, tempeh artichoke, sauerkraut.

Tip 6: Oxygenate your body! This is key to optimising our interconnected systems. Not least because it oxygenates the body, reduces stress, soothes the nervous system and also because it improves attention span and alleviates pain.

When we shallow breath, the lowest portion of the lungs, the part where many small blood vessels are instrumental in carrying oxygen to cells, dont get a full share of oxygenated air. This leads to a shortness of breath and anxiety.

Deep abdominal breathing encourages full oxygen exchange and this slows the heartbeat and can lower or stabilize blood pressure. Not just that, oxygenating the cells creates an alkaline environment which is hostile for disease. That means toxins have to find a way out

So just to get started, spend three minutes or more a day taking deep breaths in through the nose, filling up the lungs and diaphragm, and breathing out.

My YouTube channel video on this can be seen at

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Health and fitness with Ceredigion instructor Joey Bull - Tivyside Advertiser

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January 14th, 2021 at 4:54 pm

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Don’t Give Up: 9 Ways to Reinvent Your 2021 Diet, Fitness Resolutions – Healthline

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New Years resolutions are exciting. They can create a sense of motivation and hope for taking control of your health and bettering the year ahead.

This can give a big shot of dopamine and adrenaline, which can cause an almost euphoric feeling of Yes! Lets do that! Teralyn Sell, PhD, psychotherapist and brain health expert, told Healthline.

However, if you fall short on taking action to make change or reach your goals, you may feel a sense of failure.

We might even engage in more negative thoughts, which are unmotivating altogether thus negatively affecting our neurochemistry, Sell said.

Christina Brown, weight loss coach, agrees. She said resolutions have a mostly negative impact.

Creating and even just thinking about creating a resolution often causes us to feel stressed, overwhelmed, or even depressed, Brown told Healthline. We put a lot of pressure on ourselves to be a certain way or to stop/start a habit, and when we fail to keep our resolutions which more than 90 percent of us do fail at this we then feel those negative feelings I mentioned.

Making healthy changes is still a good thing and worth striving for.

However, readjusting your approach and mentality in the following 9 ways can set you up for greater success.

While kicking off a goal at the start of the year is tempting, Brown said too much pressure is put on January.

I believe that if you want to make a change and create a different reality for yourself in any area of your life, change must start now. Not Monday, not January 1, but right now, she said. If we feel that we can only make changes/resolutions on Jan. 1, we set ourselves up to fail.

When perfection is the goal rather than progress, Brown said most people end up quitting as soon as they realize they cant be perfect.

The best and easiest way to become healthier is to create lifelong habits. Diets dont work, but healthy eating habits that are sustainable for the long run do work, she said. Exercising every day for 3 weeks and then giving up will not bring you results. Exercising 3 days a week for the rest of your life will.

While typical resolutions have more to do with how your body looks than how you feel emotionally, Sell said try to reverse that sentiment.

[Most] people have this just a little bit backward and think if they lost weight, they would feel better, she said. While this can be true in some cases, we dont always go about it in the [healthiest] ways.

Sell suggests focusing on improving the health of your brain as a way to naturally increase your feel-good chemicals. By doing so, youll feel more alert, do more, and naturally want to exercise and eat better.

Because 2020 has been emotionally fatiguing, how about focusing on the health of your brain as a resolution for 2021, Sell said.

It takes time to see changes in the body caused by fitness and diet.

It often took many months or even years for your body to get to the point where it is, so it will take time to get back to where youd like it to be, Brown said.

While a quick fix is desirable, when it comes to fitness and diet, one doesnt exist.

It is hard work. If a fitness routine or a diet sounds too good to be true, it is too good to be true, Brown said.

Obsessing about what the scale shows adds to the time crunch.

This is just a number and only tells a small part of the story. Our weight fluctuates every day and even throughout the day. When we start working out, our body composition changes, meaning we are losing body fat while gaining muscle, Brown said.

The number on the scale may not change, but you will notice your clothes fitting better, and that means you are losing inches because you are losing fat and replacing it with muscle, which is much leaner, she said.

While joining a gym can be a sign that youre serious about fitness goals, Sell said exercise doesnt have to be at the gym.

In fact, we need to change the way we think about exercise. Instead, just think of it as moving your body more. Thirty minutes of movement a day is all it takes to improve your mood, reduce your stress, and more, she said.

Find ways to move that you enjoy, such as a walk, bike ride, or streamed workout video. And make an appointment with yourself at the same time every day to do it.

Neurotransmitters, such as serotonin and dopamine need protein as fuel, Sell said.

Additionally, nutrient cofactors (vitamins and minerals) are necessary for the neurotransmitter pathway to biochemically convert. Opt for nutrient-dense foods and high-quality protein sources, she said.

Talk with your doctor about supplements for amino acids, vitamins, and minerals.

This will improve mood, drive, and focus all things we need in 2021, Sell said.

While its easy to blame your favorite foods or drinks for stopping you from reaching your goals, denying yourself from eating them can backfire.

My motto is everything in moderation, and I coach my clients to use the 80/20 principle, in which they eat healthy 80 percent of the time, and then allow themselves their favorites the other 20 percent of the time, Brown said.

Anytime we deny ourselves of anything, that one thing ends up being the only thing we can think about and eventually can lead us to an eating binge, she said.

If you turn to food to cope with stress, depression, loneliness, or boredom, Brown suggests creating a when, then scenario.

For example, When I feel bored, then I call a friend to chat or When I feel like I need comfort, then I take a bath, Brown said. These scenarios allow us to honor our feelings without using food and we create a new, healthy habit to take the place of eating to cope with our emotions.

Brown said creating specific goals is better than general ones.

Saying I will lose 20 pounds by Dec. 31 is a much better goal than I want to lose weight, she said.

To do so, she suggests creating goals that are SMART:

Once you have created your SMART goal, list the steps/plan you need to take in order to reach your goal, Brown said. [For example], your plan could be I will lift weights for 30 minutes 3 days a week, do HIIT workouts [high intensity interval training] 2 days a week, and use a food diary to track my calories and keep them under 1,700 calories a day.

Specific goals for diet resolutions/habits to create might include:

Specific goals for fitness resolutions/habits to create might include:

As you work toward your resolution, Brown said to create a list of what youre struggling with. Then pick one item to focus on and establish a plan to make it less of a struggle.

For example, if you are struggling to fit exercise into your schedule, put the exercise session into your calendar and keep that appointment just as you would an appointment with your boss you would never cancel on your boss, so dont cancel on yourself, Brown said.

If eating too many snacks throughout the day is your struggle, start a food diary on paper or with a free app like MyFitnessPal.

Knowing that you have to write down every single thing you eat, including that handful of chips you grabbed out of the pantry, will make you more mindful about what you are putting in your mouth, Brown said.

Once you have conquered your struggle, move it to the what has been working well list, and tackle the next item on the struggle list.

Dont overwhelm yourself by trying to focus on too many things at once. Make it simple, create a simple plan, and move on to the next once you feel you have created a good habit, Brown said.

Cathy Cassata is a freelance writer who specializes in stories around health, mental health, medical news, and inspirational people. She writes with empathy and accuracy and has a knack for connecting with readers in an insightful and engaging way. Read more of her work here.

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Don't Give Up: 9 Ways to Reinvent Your 2021 Diet, Fitness Resolutions - Healthline

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The best wearables, health and fitness tech of CES 2021 – Gadgets & Wearables

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CES 2021shuts its doors for another year today. This is the first time in its 54 year history the gathering adopted a virtual-only format.

It was necessary, of course, because of the current coronavirus global pandemic. And better than cancelling the event altogether, most would agree.

CES stands for the Consumer Electronics Show. It has been the launching ground for many thousands of products since it first took place in 1967, including some that have changed our lives.

Essential reading:Top fitness trackers and health gadgets

The gathering is typically held across a2.75 million-square-foot convention. In 2020 it hosted some4,500 exhibiting companies, including manufacturers, developers and suppliers of consumer technology hardware and content. This was accompanied by a conference program featuring more than 1,000 speakers.

But in 2021 it is different and we definitely didnt see the scenes from the picture above. The event has adopted a all-digital format. This means you can follow it from your home rather than traveling to Las Vegas.

In a few hours the virtual doors will shot. But the on-online digital venue will remain open for those that have registered until February 15th. That should give them ample time to engage with exhibitors and replay programming.

Most tech events in 2020 have gone down the virtual route or been cancelled. The Mobile World Congress 2020 in Barcelona was not held, and Apple held an online version of its Worldwide Developer Conference in June. Londons Wearable Tech show did take place in early March but it was a much smaller affair than usually. IFA 2020 in Berlinadopted a virtual event combined with some live gatherings.

It is unfortunate, but understandable considering the circumstances, that events are changing format. Lets hope that things return to normal very soon.

Wearable tech typically makes a strong showing at CES. In 2020 we saw the launch of Huamis Amazfit Bip S and T-rex, the unveiling of Muse S, Withings Scanwatch, Suunto 7, UrgoNightband, Diesel On Fadelite, NURVV Run, Skagen Falster 3, Mobvoi Ticpods Pro 2 and much more.

Garmin is there, as well as Huami, Samsung, Fossil and Omron. However a lot of the big names are not attending. This includes Fitbit, Polar, Huawei, Mobvoi, Withings, Suunto and the usual absentee Apple.

What follows are the wearables and health tech at CES that piqued our interest in 2021.

AirPop wants to make masks we are all meant to wear a bit smarter. In addition to a quality filter, their masks come equipped with tech that allow it to capture breathing-related health data.

The gizmo works in conjunction with a smartphone app. The AI in the software collates the information on internal respiration with outside air quality and location. Whats more the app will let you know when it is time to change the filter.AirPop Active+ availability starts in the US and Canada later this month.

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A regular at this event, Scosche has announced Rhythm+ 2.0. This is an updated version of the original device launched in 2014.

Just like the first, the second generation allows you to monitor your heart rate from your upper forearm, biceps or triceps. The added value this time around is much longer battery life and upgraded sensors. Other than that, you still get the IP68 water resistance along with Dual ANT+ and Bluetooth Smart connectivity.

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This one was originally announced a few months ago. But Honor used CES 2021 to announce global availability. The novelty of the device is its huge screen. Coming in at 1.47 inches it blurs the line between fitness trackers and smartwatches.

Honor is keeping the price right down and will charge around $35 and $45 when the wearable becomes available. That is pretty impressive considering the fitness band comes with all the usual sensors, along with blood oxygen saturation.

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Fossil has opened pre-orders for two variants of an LTE-enabled Generation 5 watch. They come with the same specs as the original so were still waiting for a Fossil timepiece with thenew Snapdragon Wear 4100 chip.

The main news is the newly acquired cellular ability that works with the Verizon network. This iscombined with a nice 1GB of RAM and 8GB of storage which should make things run smoothly.

The watches retail for around $50 more than the standard variant. Shiping starts next week.

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Huami has announced global availability of its GTS 2e and GTR 2e watches. The due has been available in China since last month. More interestingly, the company has also said it will unveil an LTE version of the Amazfit GTR 2 soon.

GTS 2e and GTR 2e are cheaper than the original. Tor this they sacrifice some functionality such as storage for music, WiFi connectivity and the microphone. On the plus side you get much longer battery life and a temperature sensor.

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Now that Apple has launched its Fitness+ service, Wondercise is upping its game. Theyve introduced anew Multi-Point Motion Match personal training system. So now this tracks both upper and lower body form.

The second generation Wondercise has a leg strap in addition to two wristbands, one of which can be a Garmin or Apple Watch. The three-point system works together to track your full range of motion.As before, all of this is compared to the movements of on-screen trainers in real-time, essentially gamifying the experience and making it more interesting.

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Skagen Jorn Hybrid HR comes with an innovative 1.09-inch always-on e-ink display. Youll be able to make it your own with a choice of watch faces. Theres a 38mm and 42mm case size to choose from, both of which are 3ATM water-resistant. Inside is a GPS chip, plus all the fitness smarts youd expect from a 2021 timepiece.

Battery life is an excellent 2 weeks between charges. The watch goes on sale January 26th in the US, starting at $195.

We have received a couple of more WearOS Gen 5E iterations. This includes the Michael Kors Access Gen 5E Darci and Gen 5E MKGO.

These are watches that essentially pack Gen 5 specs in a Gen 2 and 3 design. We saw a bunch of them in October. This means you get the Qualcomm Snapdragon Wear 3100 processor, along with GPS, NFC and the usual gamut of fitness smarts.

The main difference between the two watches is in design. Darci is clearly meant for women while the MKGO is a unisex device. The due has 1.19-inch OLED display, 1GB of RAM, 4GB of onboard storage, a 300mAh battery, and 5ATM water-resistance.

Darci will set you back $350 and the Access MKGO $250. Availability in the US starts this spring.

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Hyperice and Aktiv Solutions Team to Design Recovery Spaces for Hotels and Amenities Worldwide – PRNewswire

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"Over the last decade, our recovery technology has become a must-have travel companion for the best athletes on earth." said, Joe Cannon, Vice President of Business Development for Hyperice. "This global partnership helps provide hotel guests access to that same technology relied on by the NFL, NBA, MLB, UFC and PGA."

Each RECOVERY Bay includes smart storage, recharging capability, and signature Hyperice tools powered by an optionally embedded Digital Kiosk.;The systems present abeautifully designed and complete amenity for operators looking to meet the growing guest demand for restorative experiences. Hyperice expertinstructional content guides each recovery session.

Baysare designed to install as stand-alone or interconnected units andcan be arrangedto facilitate personal or communal training zones.

The outcome - a comprehensive best-in-class system suited for athletes and fitness enthusiasts alike seeking to complement their personal conditioning.

"Recovery spaces are an important consideration for inclusion within every wellness environment we design today", says Gordon Stirling, Managing Director, Aktiv Solutions. "Finding time, and the technology required to recover more quickly is an essential component in our health and fitness regimens forward. Hyperice technology provides the essential tools, and within these new bays, together we solve for the space and guidance needed for everyone to participate."

The collaboration between Hyperice and Aktiv addresses the swiftly increasing consumer demand for restorative and well-being practice beyond the confines of one's home. The companies will now team to provide enhanced design and planning support for recovery space inclusions for facilities of all types.

RECOVERY Bays will make their debut in leading hotels globally including Pullman Hotels by Accor in Paris in January 2020, the SO/ Sotogrande Resort & Spa in Spain,and the famous Claremont Club & Spa in Berkeley California.

For more information, visit

About Aktiv SolutionsAt Aktiv, we amplify functional training spaces withpremium equipment and digital guidance powering today's most sought-after workouts. Our mission is to establish safe, functional, and engaging facilities, while our clients deliver inspirational exercise experiences. Gym Rax are the world's leading fitness rigging solution for modular storage and suspension. Integrating the principles of functional fitness with the technical expertise of functional design is our calling.

About HypericeHyperice is an Inc. 500 global recovery and movement enhancement technology company specializing in vibration, percussion and thermal technology. Hyperice's technology is used by the world's most elite athletes in professional and collegiate training rooms, as well as rehabilitation facilities and fitness facilities globally. Hyperice has applied its technology and know-how to industries such as fitness, esports, healthcare, massage, and workplace wellness. In March 2020, Hyperice acquired Normatec, innovators of cutting-edge dynamic compression systems, to deliver world-class performance and wellness solutions. For more information, visit

Media Contact: Ross Fenton, 415-722-3489, [emailprotected]

SOURCE Hyperice

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5 strategies for cultivating hope this year | Health and Fitness – Hickory Daily Record

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Fireworks explode over the Sydney Opera House and Harbour Bridge as New Year celebrations begin in Sydney, Australia, Thursday, Dec. 31, 2020. One million people would usually crowd the Sydney Harbor to watch the annual fireworks that center on the Sydney Harbour Bridge. But this year authorities advised revelers to watch the fireworks on television as the two most populous states, New South Wales and Victoria battle to curb new COVID-19 outbreaks. (AP Photo/Mark Baker)

Katrina Mohi of Christchurch watches a musical performance at Hagley Park in Christchurch, New Zealand, Friday, Jan. 1, 2021, during New Year celebrations. New Zealand and its South Pacific island neighbors have no COVID-19, and New Year celebrations there are the same as ever. (AP Photo/Ernest Kung)

Visitors wearing face masks walk near a New Year banner at a department store in Seoul, South Korea, Thursday, Dec. 31, 2020. (AP Photo/Lee Jin-man)

Fireworks are launched from the Sky Tower to mark the changing of the year on New Year's eve in Auckland, New Zealand, Thursday, Dec. 31, 2020. New Zealand and its South Pacific island neighbors have no COVID-19, and New Year celebrations there are the same as ever. (Michael Craig/NZ Herald via AP)

A boy make heart sign while the last sunset of 2020 hangs over the Sindh's provincial capital of Karachi, Pakistan, Thursday, Dec. 31, 2020. (AP Photo/Fareed Khan)

Fireworks are launched from the Sky Tower to mark the changing of the year on New Year's eve in Auckland, New Zealand, Thursday, Dec. 31, 2020. New Zealand and its South Pacific island neighbors have no COVID-19, and New Year celebrations there are the same as ever. (Michael Craig/NZ Herald via AP)

Visitors to a mall passes by Happy New Year greetings shown on a giant screen in Beijing Thursday, Dec. 31, 2020. This New Year's Eve is being celebrated like no other, with pandemic restrictions limiting crowds and many people bidding farewell to a year they'd prefer to forget. (AP Photo/Ng Han Guan)

People wearing face mask o protect against the coronavirus ride a scooter in front of a banner welcoming New Year 2021 in Vung Tau city, Vietnam, Thursday, Dec. 31, 2020. (AP Photo/Hau Dinh)

A resident passes by New Year slogans at the entrance to a mall in Beijing Thursday, Dec. 31, 2020. This New Year's Eve is being celebrated like no other, with pandemic restrictions limiting crowds and many people bidding farewell to a year they'd prefer to forget. (AP Photo/Ng Han Guan)

Fireworks explode over the Sydney Opera House and Harbour Bridge as New Year celebrations begin in Sydney, Australia, Friday, Jan. 1, 2021. One million people would usually crowd the Sydney Harbor to watch the annual fireworks that center on the Sydney Harbour Bridge. But this year authorities advised revelers to watch the fireworks on television as the two most populous states, New South Wales and Victoria battle to curb new COVID-19 outbreaks. (AP Photo/Mark Baker)

Fireworks explode over Hagley Park in Christchurch, New Zealand, Friday, Jan. 1, 2021, during New Year celebrations. New Zealand and its South Pacific island neighbors have no COVID-19, and New Year celebrations there are the same as ever. (AP Photo/Ernest Kung)

People watch New Zealand band The Black Seeds perform during New Year's Eve celebrations at Hagley Park in Christchurch, New Zealand, Friday, Jan. 1, 2021. New Zealand and its South Pacific island neighbors have no COVID-19, and New Year celebrations there are the same as ever. (AP Photo/Ernest Kung)

A woman takes picture of her friend posing with 2021 sign illuminating outside a restaurant for the New Year celebrations, in Islamabad, Pakistan, Thursday, Dec. 31, 2020. (AP Photo/Anjum Naveed)

A girl holds a candle and takes part in a demonstration to welcome new year, in Lahore, Pakistan, Thursday, Dec. 31, 2020. (AP Photo/K.M. Chaudary)

Offerings in honor of the Goddess of the Sea Yemanja sit on Praia Vermelha beach to mark the end of the year in Rio de Janeiro, Brazil, on New Year's Eve, Thursday, Dec. 31, 2020. Beaches will be closed on the night of new years, to help curb the spread of COVID-19. (AP Photo/Bruna Prado)

Indians hold cutouts welcoming the New Year on the eve of New Year in Ahmedabad, India, Thursday, Dec. 31, 2020. (AP Photo/Ajit Solanki)

Fireworks detonate from the Taipei 101 building during the New Year's celebrations in Taipei, Taiwan, Friday, Jan. 1, 2021. (AP Photo/Chiang Ying-ying)

People hold cutouts to welcome the New Year in Ahmedabad, India, Thursday, Dec. 31, 2020. (AP Photo/Ajit Solanki)

Dubai celebrates the new year in Singapore by reflecting their national flag on the Burj Khalifa, the world's tallest building, to mark New Year in Dubai, United Arab Emirates, Friday, Jan. 1, 2021. (AP Photo/Kamran Jebreili)

Fireworks detonate from the Taipei 101 building during the New Year's celebrations in Taipei, Taiwan, Friday, Jan. 1, 2021. (AP Photo/Chiang Ying-ying)

Patrons wearing masks to protect from the coronavirus visit a bar street on New Year Eve in Beijing on Thursday, Dec. 31, 2020. This New Year's Eve is being celebrated like no other, with pandemic restrictions limiting crowds and many people bidding farewell to a year they'd prefer to forget. (AP Photo/Ng Han Guan)

People walk at the waterfront of the Victoria Harbor to celebrate the New Year's Eve of year 2021, in Hong Kong, Thursday, Dec. 31, 2020. The harbor would normally be very busy with light displays and fireworks to celebrate New Year. (AP Photo/Kin Cheung)

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5 strategies for cultivating hope this year | Health and Fitness - Hickory Daily Record

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Help is available for depression | Health and Fitness | – Lincoln Journal Star

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Feelings of guilt, worthlessness or helplessness.

Loss of interest or pleasure in hobbies and activities.

Decreased energy or fatigue.

Moving or talking more slowly.

Feeling restless or having trouble sitting still.

Difficulty concentrating, remembering or making decisions.

Difficulty sleeping, early-morning awakening, or oversleeping.

Appetite and/or weight changes.

Thoughts of death or suicide, or suicide attempts.

Aches or pains, headaches, cramps or digestive problems without a clear physical cause and/or that do not ease even with treatment.

While not diagnostic, you can participate in a depression screening, but be sure to share it with your health care provider or a mental health professional. See

Seek help. Start to share your signs with a professional.

As you start and continue treatment, you may start to feel better gradually. Remember that if you are taking an antidepressant, it may take two to four weeks to start working.

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Help is available for depression | Health and Fitness | - Lincoln Journal Star

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