Daytime television talk shows, popular podcasts and diet books on the New York Times best-seller list would have you believe that being healthy is complicated. You need to eat the latest superfood, buy the perfect supplements or join the hippest fitness cult. These theories are particularly popular right now, as people commit to New Years resolutions.

But after practicing family medicine for 16 years, with a focus on nutrition and obesity, Ive learned that the keys to good health are quite simple to describe. In fact, I believe the best health advice can be boiled down to 48 words.

So what are these 48 words? In no particular order:

Dont smoke (2).

Get vaccinated (4).

Avoid trans fats (7).

Replace saturated fats with unsaturated if you can (15).

Cook from whole ingredients and minimize restaurant meals (23).

Minimize ultraprocessed foods (26).

Cultivate relationships (28).

Nurture sleep (30).

Drink alcohol at most moderately (35).

Exercise as often as you can enjoy (42).

Drink only the calories you love (48).

Theres not much that needs to be said here. Smoking remains the leading worldwide cause of preventable death, including 480,000 deaths per year in the United States alone. If youre not a smoker, dont start. If you are a smoker, 1-800-QUIT-NOW will direct you to local resources to help with quitting.

The world is facing outbreaks of vaccine-preventable diseases that had been well on their way to eradication. Take measles, which in 2018 killed 140,000 people worldwide, with most of the fatalities occurring in children under the age of 5. Or influenza, which is responsible for between 290,000 and 650,000 global deaths per year. Ensure your children receive their full vaccination schedules, including the HPV vaccine, and everyone an annual flu shot. And check with your physician that your vaccinations are up to date and that you dont require any boosting or adult vaccines, such as those that prevent shingles and pneumonia.

Nonnaturally occurring trans fats increase your risk of heart disease. Though products often claim to be free from trans fats, labeling laws allow them to make that claim if they contain less than 0.5 grams of trans fat per serving. To be certain, have a peek at the ingredient list, and if you see partially hydrogenated on it, put it back on the shelf.

Though you need not get hung up on the total fat content of your diet, whenever possible, you should substitute unsaturated fats (e.g., olive oil, avocados, nuts, seeds and fish) for saturated fats (e.g., meat and dairy). This is a point of consensus between the staunch low-carbohydrate diet advocate David Ludwig and the whole-grain proponent Walter Willett.

Though you wouldnt know it from reading magazines, nutritional epidemiology isnt capable of providing us with specific best diets. Home cooking however, associates with broadly healthier dietary patterns, including the consumption of fruits and vegetables, as well as with less risky body weights. Additionally, restaurant meals regularly contain staggeringly large amounts of calories and sodium. Youll get bonus marks if you eat the meals you cook at a table, free from distractions, with friends or family. And cooking might also save you a small annual fortune, which in turn might benefit your health. Remember, too, cooking is a life skill. Consider making sure your children learn it before they leave home.

Ultraprocessed foods may well play a large role in our global struggles with obesity, as recently demonstrated by a National Institutes of Health study led by Kevin Hall. The study found that people were eating roughly a meals worth of calories more per day when the food they ate was ultraprocessed. The smallest amount that you need to enjoy your life is your goal.

Whether its with your friends or your family, socializing appears crucial to good health. A 2010 metanalysis involving more than 300,000 people found that the mortality risks associated with loneliness were comparable to those associated with smoking and exceeded those seen with a lack of physical activity or with obesity. Theres no right way to do this, but options may include connecting with long-lost friends, getting active in an online community or with an in-person club, volunteering for a cause you feel strongly about or joining a recreational sports team.

In a systematic review of over five million people, short sleep durations were associated with mortality, diabetes, high blood pressure, heart disease and obesity. Dark, cool and quiet rooms, regular bedtimes, decreased caffeine and more can help to improve your sleep. You might also want to take a quick online STOPBANG quiz, and if you score 3 or higher, get an overnight sleep study to rule out the greatly underdiagnosed and easily treatable condition called obstructive sleep apnea.

Alcohol is thought to lead directly to nearly 90,000 deaths a year in the United States, by way of increasing the risk of injuries, violence, heart disease, liver disease and cancer. As with any indulgence, the goal should be the smallest amount you need to like your life. If thats more than a drink per day for women and two for men, and youre concerned that you may have a dependence on alcohol, consider seeking help from your physician or primary care pro

Though commonly only considered in the name of weight (where its often less helpful than feels fair), the overall health benefits of exercise are difficult to overstate. Exercise increases life span and treats or prevents many, if not most, chronic noncommunicable diseases. My exercise mantra is simple: Some is good, more is better, everything counts. Its also most likely better to do a small amount of exercise consistently than a large amount of exercise temporarily.

Liquid calories dont fill you up, meaning no matter the calories in your meals associated beverages, youll likely eat the same amount of food. There are no beverages with sufficiently proven health benefits to warrant going out of your way to drink them, and beverage calories in large part come from sugar and alcohol. So make sure if you do drink calories, you love the ones youre drinking, and then, again, only in the smallest quantity you need to be happily satisfied.

Though far from sexy, spending your energy and willpower on the actions described by these 48 words is likely to have a far greater impact on your health than jumping on the latest zealots restrictive bandwagon. If youre great at them, they could be the only 48 words of health advice that youll ever need.

Yoni Freedhoff is an associate professor of family medicine at the University of Ottawa, the founder and medical director of Ottawas Bariatric Medical Institute, blogger at Weighty Matters and the author of The Diet Fix: Why Diets Fail and How to Make Yours Work.

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How to Be Healthy, in Just 48 Words - The New York Times

When John Gallagher, 51, got married in 1994, he weighed 225 pounds and felt in decent shape. For the next 20 years or so, though, his weight would go up and down. I would eat whatever I wanted; there was really nothing that was off-limits. One summer, I printed out the list of the top 10 burger places in my hometown area and tried every one of them over the summer. Of course, Id accessorize the burgers with French fries and beer. Not the best weight-loss food plan, he says. On top of that, besides playing pickup basketball once a week with the guys from church, I was not very active.

He gained weight and lost it a few times, but it never stuck because I wasnt consistent about it, he says, even though hed wake up with knee and foot pain and hated how he looked in clothes. A health scareseverely high blood pressureconvinced him he heeded to make a change (ending up in the ER thinking he was having a heart attack, having a family history of early heart attack deaths, and wanting to be around to see his college-age sons grow and planning to be active with potential grandchildren didnt hurt, either). When he stepped on the scale, he was shocked to see it read 260.

So he made a commitment, which turned out to have a whole cascade of positive effects on his weight, his health, and his life. He realized that as a consultant and executive coach, he teaches others to improve in business and in life, yet I wasnt living out those principles myself. Hed tried the Lose It! app previously, but I hadnt really used it to its fullest extent. So I decided to use my Fitbit alongside Lose It!. My motto was what you measure, you controlwhat you dont measure, you accept.

That commitment led to his making one small change that led to another small change that led to him not only dropping 80 pounds and getting past his high school football weight of 190 pounds (he reached 180), but also getting his blood pressure down to the normal range after a lifetime of borderline hypertension.

His tips for change:

Track what you eat through an app to monitor calories, macros, and other nutritional milestones, he says. And track what you burn with a fitness tracker. I also started to track my sleep, blood pressure, water intake, and resting heart rate with my Fitbit.

After I plateaued in the first year, I added another personal challenge, he says. I called it #FatBoyFriday, where I wore the same shirt to my workout each Friday and took a picture at the end of the workout. It was amazing to see the progress, especially when I started to couple the exercise with better nutrition.

Having someone to guide you is important, Gallagher says. To get a workout habit going, I knew that if I was going to transform the way I needed to, I needed a coach. I started looking online and found a gym called 180 Fitness in my hometown of Roanoake. Id driven by it for years. I walked in the front door and said I needed help, and the rest is history.

But the first few days wereinteresting. The first workout was miserable, and I was sore and tired the next two workouts. But I was sick and tired of being sick and tired, so I went back! I knew it would be worth it, he says.

To stay motivated, he put some skin in the game, buying a 20-session package (10 with a Groupon discount) so I had to go back.

If youve had a lifetime of bad eating habits, it might be hard to go cold turkey overnight. I started with cutting out one thingfrieswhich turned into cutting out fat, he says. That was the gateway to a more healthy eating lifestyle. From there, I cut out white bread, large desserts, and certain breakfast cereals, and reduced my alcohol intake. And before I knew it, I weighed less than I thought I could get to.

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Its so much more fun to have someone go on the journey with you, he says. My brother, Michael, joined my transformation journey with me. We friended each other on Lose It! to follow each others progress on exercise, weight loss, and badges earned. We used the tracking app to hold each other accountable and share milestones. Because of this, I became much more diligent about tracking.

Gallagher had a new breakthrough in 2019 when he was introduced to Jeremy Scott Fitness through a Mens Health video series. His program helped him drop 79 pounds.

If you really commit to the process, the results will take care of themselves, he says. To say that I feel better would be a total understatement. I sleep better, my digestive system works better. I feel better just walking around, Ive grown closer to my familyits been an all-around improvement. I travel a good deal for work and Im quite sure I used to be that guy who folks prayed wouldnt have to sit next to me on the plane. Not anymore!

Continued here:
This Guy Lost 80 Pounds With a Little Help and a Fitness Tracker - menshealth.com

Carrie Underwood is best known as a music superstar,but since launching her activewear line, Calia, in 2015 the "Drinking Alone" singer has also become synonymous with health and wellness.

Underwood recently opened up to People,revealing what motivates her passion for health and wellness. "Its been more about health, and being strong, and setting a good example for my kids, and working out because it makes me feel good," she says.

"And just kind of shifting my mindset about why Im into health and fitness,"Underwood adds.

As for her diet,the longtime vegetarian doesn't follow trendy fad diets and instead focuses on moderation. "I dont eat meat because its kind of a conscious decision that I make, but anytime anybodys like, 'I dont eat carbs,' Im like, 'Oh, but carbs are important!'" she says.

"I eat my carbs. Most of the time I eat more quinoa, rice, veggie carbs, but I eat my cake too."

When it comes to her famous leg muscles, Underwood attributes genetics, as well as the hard work she puts into her exercise routine.

"I have to make sure and work extra hard on my hamstrings and my glutes and stuff like that, because whatever Im doing, a lot of times my quads will take over," she explains. "I dont feel like anything is super complicated. I dont do anything crazy."

Underwood is gearing up to release a fitness book on March, 3 2020, calledFind Your Path.She recentlyrevealed the cover on her Instagram account.

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Carrie Underwood Doesn't Work Out to Be Thin: 'It's About Health' - Taste of Country

Its the beginning of a new decade and change is in the air!

Of course, January is traditionally a time for reflection and self-improvement but it feels even more relevant as we look ahead to the 2020s.

To help you start your journey, weve got a supplement free with this Sundays paper, packed with achievable, practical advice from real experts.

Inside, youll find tips on everything from diet and fitness to health and wellbeing, as well as inspirational real-life stories.

Our cover star, Jackie Bird, embodies the ethos of facing your fears and doing it anyway. She left Reporting Scotland after 30 years in the job and is stepping into the new decade with a clean slate.

She explains why 2020 marks the beginning of an exciting new chapter in her life and reveals how her passion for running keeps her mentally and physically fit.

You can find out how to turn the next 10 years into your own Power Decade and discover why quitting could be the best move you make.

Scottish Food Doctor Graeme Tomlinson offers a simple, down-to-earth approach to weight loss and The Kilted Coaches share the easy steps you can take to become fitter and happier, whatever age you are.

Whether you are planning a complete life overhaul or simply want to improve on what you have, the message here is that small changes can make a huge difference now and for many years to come.

So heres to a happy new decade and happy new you!

Continued here:
New Decade New You: 24 pages of life-changing advice on health, food, fitness and happiness free inside tomorrow's Sunday Post - The Sunday Post

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Choosing to get fit and trim in the new year? Good for you! If you made your New Years resolution one of getting in shape, weve got news for you: Just deciding to work out more aint gonna cut it. You need to track your progress and hold yourself accountable, day in and day out. To ensure you crush your new years fitness resolution, pick up this Body Analyzer and Digital Scale. Its on sale right now at Amazon.

Its been proven time and again that the most effective way to maintain a healthy exercise program is to see results. Simply choosing to be more fit is a fine place to start. But if you dont keep on it and stick with your new regimen, it just wont do any good. With this My Life My Shop Body Analyzer, youll be able to track your weight loss and your progress.

Thats right. Youll see results every day. What better way to stay focused and committed by noting a daily improvement in your health, thanks to your new years fitness regimen?

The My Life My Shop Digital Scale and Body Analyzer($48; was $62) is not just a scale. Sure, itll tell you how much you weigh. But weight aint nothin but a number. Through an undetectable electrical current transmitted through your body via the stainless steel pads on the scales platformalso known as Bio Impedance Analysis, or BIAthe My Life My Shop Digital Scale and Body Analyzer measures your body fat percentage, muscle mass, bone density, and water weight.

Individually, these vital body composition statistics can indicate changes you need to make to your lifestyle, workout, or daily routine. But all of them together? Youll get an accurate and complete picture of your overall health. And youll have a better chance to crush your new years fitness resolution.

And if youre just beginning a new weight loss and fitness plan, gauging your measurements and tracking your progress will show you exactly how much progress youre making.

Its like having a personal trainer and life coach, right on your bathroom floor!

The My Life My Shop Digital Scale and Body Analyzer has a weight capacity of 397 pounds, so it should be perfect for most anyone. It has a sleek, minimalist design that will complement any decor in the home. Pick it up today! Youll save $14, and youll get 2020 started off right by crushing your new years fitness resolution.

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Crush Your New Year's Fitness Resolution and See Results with This Body Analyzer On Sale - Men's Journal

January 2 has arrived once again and around something has happened that has not occurred for nearly a month: finally, we feel full. And like we need to take a walk. A really, really long one.

While the idea of getting healthy in January is hardly novel, that doesnt make it any less of a good one. And while in days of old, the fast-track to health would have entailed spending time outside in the cold, thanks to the brilliance of smartphone apps, we can now do things like get fit and eat better without even leaving the house.

There are a number of truly fantastic health apps available and the below is by no means an exhaustive list.

But if youre struggling to know where to start, keep reading.

Johnson & Johnson Official 7-Minute Workout

Designed by Chris Jordan, director of exercise physiology at the Johnson & Johnson Human Performance Institute, this app centres on high intensity circuit training programmes, featuring 72 exercises and 22 workouts, which can be customised to create a grand total of more than 1,000 variations.

Best of all, each is just seven minutes long. And can be done from virtually anywhere. No excuses now!

Nike Training Club

With over 100 workouts to choose from, you are bound to find one to suit. Be it yoga or strength training, this app will deliver plus it allows you to customise your own regime, complete with goals.

And if that wasnt enough, it dispenses nutritional and wellness pointers too.

MyFitnessPal

The journey begins with your diet. This app enables you to keep a nutritional diary to keep track of your calorie intake so you know your body is getting what it needs.

It also helps you log what exercise you are taking, such as cardio sessions, strength training and step-tracking.

Plus it has active forums to offer advice and support. See why its called a pal?

Noom

It's been used by over 47 million people safe to say, it's popular. Noom is a health food app that centres on lifestyle changes, not extreme dietary ones.

It helps you set and reach a series of goals with the help of a Goal Specialist. Through the development of new skills, the aim is to master your mindset so users can make more informed decisions about eating.

Headspace

Needs little introduction. This meditation app, co-founded by Andy Puddicombe and Richard Pierson, has been used by numerous stars, including Emma Watson and Gwyneth Paltrow.

It teaches users how to meditate and achieve mindfulness through a series of guided meditations. Great at relieving stress.

Calm

Because who wouldnt want to be on a regular basis? Through a number of programmes, including guided meditations and Daily Calm sessions, this app helps users travel towards relaxation.

It also offers a range of sleep stories to help you on your way to slumber. Some of them are read by celebrities. Let Matthew McConaughey send you to sleep

Excerpt from:
These are the health and fitness apps you need to know about for 2020 - Evening Standard

Image courtesy of Shutterstock

Each year, the American College of Sports Medicine (ACSM) releases its Top 10 Fitness Trends. With wearables, group training and high-intensity interval training (HIIT) topping the list, it is sure to have an effect on campus recreation. Lets take a look at the top 10 trends for 2020 and how they integrate with our campuses.

What is it?

Wearable technology first appeared on the Top 10 list in 2016 and hit the No. 1 spot. After remaining No. 1 in 2017, it dropped to No. 3 in 2018, went back to No. 1 in 2019 and its here to stay. Wearable technology includes any fitness trackers, smartwatches, heart rate monitors, and/or GPS tracking devices.

What does it mean for Campus Recreation?

Our students, faculty/staff, and members are more vested in their own behaviors and habits than ever before. Wearable technology can increase self-efficacy in our members and it is no longer an added value, its an expectation. Find creative solutions to incorporate wearable technology in your programs whether they are structured, self-directed or even virtual. Many physical education and activity courses are even moving to a hybrid or complete online model with the use of wearables.

What is it?

HIIT training are exercise programs that consist of short bursts of high-intensity efforts followed by short periods of rest. Although sustained efforts of more than 90% maximum effort can cause potential injuries or other hazardous effects, HIIT isnt going anywhere. HIIT hit the trends report, for the first time ever, strong in 2014 at the No. 1 spot and hasnt left the top five since.

What does it mean for Campus Recreation?

HIIT is becoming a bread and butter of our operation whether we provide structured HIIT opportunities or our clientele participate self-directed. Education to our staff is essential for HIIT. It needs to become a part of our staff training programs, onboarding and continuing education. Remember true HIIT training is 30 minutes or less; if you are able to sustain HIIT training in excess of 30 minutes then you arent doing HIIT.

What is it?

The term group training can be quite confusing. In 2019, ACSM did not separate large group training and small group training on the worldwide trends survey; therefore, in this case, group training is intentionally designed, in-person movement classes led by an instructor for groups of five or more participants. Small Group Training can still be considered to be in this category, but remember, small group training is back-of-house terminology for programs like HIIT, etc.

What does it mean for Campus Recreation?

Group exercise programs arent going anywhere. What we consider to be group exercise is going to continue to evolve; the outcome wont change but the pathway will. We need to be delivering memorable movement experiences that cause our participants to miss us when they arent there. Live, in-person classes arent going away, but we need to start implementing virtual programs that reach people where they are.

What is it?

Training with free weights showcases that instructors and trainers teach participants proper form with the use of barbells, dumbbells, kettlebells and/or medicine balls. Resistance is increased and progressed as form is executed properly. Training with free weights hit the Top 10 list for the first time in 2020 and debuts at the No. 4 spot.

What does it mean for Campus Recreation?

We need to remember all of our clientele are typically training in one of the following four categories: health, function, fitness or performance. For those training for fitness, its important to progress clients away from pin-selected equipment to training with free-weight equipment when ready. Our movements in our training space should mimic the five primary movement patterns we execute in daily life: bend and lift, push, pull, single leg movement, and rotation. Consider hosting a form workshop and have your personal trainers take charge.

What is it?

Personal training is considered a one-on-one exercise program and continues to trend as it becomes more accessible with online, in-home, in-club and worksite training programs on the rise, as a large shift in personal training has moved online. The ACSM trends report began in 2006 and personal training has remained in the top 10 ever since. Personal training jumped from the No. 8 spot to the No. 5 spot for 2020.

What does it mean for Campus Recreation?

Personal training is changing and so should we. Think about offering online programs, moving toward a membership model with personal training, and having more than one trainer work with a single client. Read more about the changes in personal training by checking out this blog post.

What is it?

According to ACSM, Exercise is Medicine (EIM) is a global health initiative that encourages health care providers to include physical activity assessment and associated referrals to certified fitness professionals in the community as part of every patient visit. In addition, EIM recognizes fitness professionals as part of the health care team in their local communities. EIM took the biggest jump for 2020 and went from No. 10 to No. 6 on the list.

What does it mean for Campus Recreation?

Exercise is Medicine will continue to rise. Take advantage of the access to relationships on campus with your health center and/or medical schools if you have one. Keep the conversations moving to see what it takes to implement a referral program on your campus.

What is it?

BWT hit the top 10 trends report in 2013 and hasnt left yet. BWT is a combination of variable resistance and neuromotor movements in all planes of movement utilizing the body as a machine. It uses minimal equipment and maximizes workout effectiveness. It can also be argued as the most affordable way to train.

What does it mean for Campus Recreation?

Ive said it once and Ill say it again. Simply put: less equipment, more open space.

What is it?

This trend emphasizes the need for offering programs for baby boomers and the active aging generation. In general, people are living longer, healthier/active lives, working longer, and potentially have more discretionary funds to spend.

What does it mean for Campus Recreation?

We may see our faculty/staff work longer in their careers and see an increase in their membership and engagement with us. We are also seeing an increase in the non-traditional student which can increase the age diversity of our typical member. When creating programs for your campus rec department to offer, consider who your ideal member is for that program and ways to be inclusive of all age groups. Look for opportunities to partner with your community on programs like Silver Sneakers when your foot traffic is typically lower.

What is it?

This trend incorporates behavioral science into health promotion and lifestyle medicine programs. Health and wellness coaching can be delivered in a one-on-one or small group setting both in-person and online. Its based on motivational interviewing and a practical application of health behavior theory. Health and wellness coaching has been in the top 20 since 2010.

What does it mean for Campus Recreation?

I can confidently say that health and wellness coaching needs to be close to the top of your priority list in campus recreation. Mental health is continuing to be a top concern on our campuses and our helping professionals, like counseling centers, are often understaffed and overbooked. Take time to build relationships on how you can help each other. Find out why people are falling into the river and try to prevent them from doing so. Theres no time for territory wars when it comes to health and wellness coaching because the well-being of our students and community is everyones responsibility.

What is it?

Employing certified fitness professionals replaced the broader term prior to 2019 which was educated, certified and experienced fitness professionals. Hiring certified health/fitness professionals through accredited education programs and certifying bodies is more important than ever. The National Commission on Certifying Agencies (NCCA) allows employers to easily validate employees certifications along with the US Registry of Exercise Professionals (US Reps).

What does it mean for Campus Recreation?

If we say we prepare our students for their future, then we need to actually do so. We should be offering educational and certification programs on our campuses that prepare our students to sit for group fitness, personal training, and/or health coach certification exams. Most educational partnerships are offered at no cost to the Campus Recreation department, and students receive extensive discounts to the certifications. With the rise of US Reps, its more important than ever fitness facilities are hiring credentialed health and wellness professionals.

The ACSM Worldwide Survey of Fitness Trends is always one of my favorite reports to read each year. It always sparks interesting discussion and often we will rebuttal, in many online social media platforms, why something popular in an area didnt make the list. Just because there is regional popularity on something doesnt always mean its an international trend. Campus Recreation departments need to stay in the know of whats happening around the world with movement trends. Our goal is to prepare our students for success beyond college so we would be doing them a disservice by not preparing them for whats actually ahead. As we embark on this new decade, how will you create change?

Read more here:
The Effect of 2020's Top 10 Fitness Trends on Campus Rec - Campus Rec Magazine

Sweat Diaries

Jadi Collado wears many hats: actress, dancer, and fitness instructor at CycleBar and Life Time Athletic. Here's how she juggles it all.

Jadi Collado is an actress (most notably for the film Shine), dancer, and spin and dance fitness instructor. / Photograph by Haley Bank.

Welcome to Sweat Diaries, Be Well Phillys look at the time, energy, and money people invest in pursuit of a healthy lifestyle in Philly. For each Sweat Diary, we ask one area resident to spend a week tracking everything they eat, all the exercise they get, and the money they spend on both. Want to submit a Sweat Diary? Email lbrzyski@phillymag.com.

Who I am: Jadi Collado (@jadicollado), 33

Where I live: Wayne

What I do: Im a trained SAG-AFTRA and AEA dancer and actor who starred in the award-winning film, Shine. Im also a certified fitness instructor teaching indoor cycling classes at CycleBar Plymouth Meeting, plus HIIT and dance fitness at Life Time Athletic in King of Prussia and Fort Washington. Fun fact: I pushed it for two years with Salt-N-Pepa on their U.S./world tour!

What role healthy living plays in my life: I like to take a holistic approach to healthy living. Most people focus on the obvious: food and fitness, but its more than just that. Its the thoughts in your brain and the thoughts you feed yourself, your relationships with people and how you foster those (or dont), financial health and ultimately enjoying life, because life is meant to be enjoyed. I do not stick to any one kind of diet strictly so if ever I wake up and my body needs fuel, then I give it what it wants. Listening to my body always takes priority.

Health memberships (and what they cost): CycleBar and Life Time Athletic free as an instructor

Collados Monday lunch was this tasty-looking salad with chicken and sweet potatoes. / Photograph by Collado.

7:30 a.m. Wake up and make the bed. I feel Im truly ready to get my day started once my bed has been made!

8 a.m. Pour myself 16 ounces of celery juice, fill up my water bottle with water and make some tea. I usually make my celery juice the night before as it helps in making my mornings much easier. They say its best to consume celery juice as soon as it is juiced but as long as its consumed within 24 hours, it still holds a ton of heath benefits.

9:30 a.m. Time for some admin work, so I look at my calendar to get an idea of what my upcoming week and month are looking like.

12 p.m. Have my first meal of the day. Breakfast food is my favorite, so eggs are on deck! I tend to hold a fasting period of 12 hours, so I end up eating around noon, but am consuming liquids all morning and throughout the day, of course.

1 p.m. Prep my gluteus max-out and shred classes for the evening, both of which are Life Time branded classes. The first is an intense leg workout incorporating weights (dumbbells and/or barbells) and resistance bands, and the second is a HIIT-based full body workout.

3 p.m. Time to get some greens in! Its salad time with mixed greens, grilled chicken, and a side of sweet potato.

4 p.m. Head to Life Time to teach my classes.

4:45 p.m. Gluteus max-out, here we go!

5:45 p.m. Class was great! I review for my Shred class and have a snack. I always have snacks in my bag, but love the combination of cashews, some string cheese, and a protein shake. YUM!

6:45 p.m. Time to teach Shred!

8 p.m. Back home from teaching and, lucky for me, my husband has dinner ready: a fresh full pot of chili. We eat over a good game of Monday night football and relax a bit before bedtime. I also make my celery juice so I dont have to do it tomorrow morning.

10:30 p.m. Bedtime. Hasta manana!

Daily total: $0

While it doesnt look super appetizing, Collado swears by 16 ounces of freshly juiced celery to start off every morning. / Photograph by Jadi Collado.

7 a.m. Tuesday is my day off, which I typically use for running errands! Before I do anything, I make the bed, drink my prepped celery juice, brew some tea, and fill my water bottle.

8 a.m. My husband and I bought our first home together as newlyweds, and we are planning on doing a little renovating. So, I meet with the space planner to discuss design options.

10:30 a.m. I head out and to the grocery store. Were having a potluck dinner this weekend, so I have to purchase items for that event, as well as stock our fridge a bit for the week. Gotta stop by Walmart, Trader Joes, Wegmans, as well as Cousins in Philly for my favorite Dominican cooking products. Yo soy Dominicana si no lo sabias! ($190.22)

12 p.m. While at Wegmans, I decide to have some food in their food court as I dont have time to stop by the house to eat, and I need something to hold me over as I run my errands. Sushi is the meal of choice: a spicy salmon roll with a banana ($8.26). I know, kind of weird, but I love having savory and sweet in most my meals if I can help it.

3:30 p.m. Arrive back home ready to eat again! Have some leftover chili for lunch, do some admin work, and tidy up our place.

5 p.m. Have a snack and start the sous-vide for dinner. Its is hands down one of our favorite kitchen appliances for cooking meat or fish. You set it and forget it, multi-tasking at its finest and the meat comes out TO DIE for. Sear it a bit and its good to go.

5:30 p.m. Hubby is home and time to do some renovation projects. Tonights project: remove old trim from bedrooms.

8 p.m. We call it a night on reno, and have some of the protein I sous-vided for dinner.

10 p.m. Prep clothes and my gym bag for the next day of teaching, make celery juice, fill up my water bottle, and prep snacks (cashews and overnight oats) for tomorrow.

10:30 p.m. Bedtime! I hadnt mentioned this before but my husband and I like to sleep with a glass (or bottle, in my case) of water by our bedside. I used to be terrible at drinking water and hydrating has become of utmost importance to me so having a full bottle at all times near me, sets me up for success the next day. Goodnight!

Daily total: $198.48

7:30 a.m. Wake and make! Drink Celly J, refill water bottle, brew tea. The usual.

9 a.m. Sort of an easy morning today where I do some of my own admin work including going through the mail, paying bills, setting up any house-related meetings concerning our renovations, do an online training (Im always working on improving my skills so I love taking classes about photography and editing, social media, etc.). I also stop by the Lancaster Country Farmers Market for fresh veggies and fruit since they are open today! ($60)

12 p.m. Time for breakfast. I love eggs so much I have to have them. Three fried eggs and buttered toast, plus some overnight oats.

1 p.m. I hop on a call with my mentor to chat about next months goals and how to achieve them and what to focus on.

2 p.m. Create choreography for my Dance Jam class. I teach this class at both Life Time King of Prussia and Fort Washington. I create the choreography myself and lead the members through 12-14 combinations for 60 minutes of sweat-drenching dance fitness fun. In the beginning of each month, I bring in four new routines and four older ones go in the vault, so Im planning ahead for next months new songs and combos.

3:30 p.m. Have some chili for lunch and do some admin before getting right back into creating choreography. I also receive a phone call from my agent and she tells me I have an audition on Friday. YAYYYYYY!

5:40 p.m. Im pretty hungry by now, but I have to teach so I have a protein shake to sustain me until I get back home.

6 p.m. Hubby arrives home and we exchange a quick kiss before heading out to teach at Life Time King of Prussia.

6:40 p.m. Dance Jam is in full effect, and its rockin!

8 p.m. Back home and ready to eat dinner with hubby. On tonights menu we have pesto chicken with broccoli and it is SO good.

10 p.m. Prep for the following day (clothes, gym bags, celery juice, etc.).

10:30 p.m. Time to go to bed. Goodnight!

Daily total: $60

Collados spin classes at CycleBar Plymouth Meeting encourage you to rock your ride. / Photograph by Mighty B Photography.

8 a.m. You know the deal: wake, make, and hydrate.

9 a.m. I make tonights CycleBar playlist. Its going to be a killer class!

10:30 a.m. I have a meeting with one of my mentees. Not too long ago, I was approached by some ladies who also want to be Cyclestars (thats what instructors at CycleBar are called) to mentor them through the process of becoming an indoor cycling instructor for a new studio opening up.

12 p.m. Today Im in the mood for hard boiled eggs for breakfast and since I have fresh avocados from the farmers market, avocado toast with Trader Joes everything but the bagel seasoning is on deck. So delish.

1 p.m. Create playlists for my two Friday morning CycleBar classes. Its so fun putting together music and figuring out how our rides are going to go.

3:30 p.m. Have a salad with grilled chicken and sweet potatoes for lunch again, and pack my snacks for the evening and get ready to leave to teach.

4:45 p.m. Here we go CycleBar, lets do this!

5:45 p.m. My riders crushed it! I commute to Life Time Fort Washington for my second class of the day. When I arrive, I quickly eat my snack and get right to teaching.

6:30 p.m. Dance Jam is happening!

8 p.m. Im home for the evening, and Im panicking over not having set my fantasy football team for the week, but I get it in just before the game starts. Ive got way too much energy right now, so I sit down for dinner with hubs and try to relax a bit.

9:30 p.m. Prep all my things for the following day and get to bed earlier than usual. Tomorrow is an early day for me!

Daily total: $0

On Friday, Collado crushes an audition for a commercial. / Photograph by Jadi Collado.

4 a.m. Fridays are my early morning class days, so 4 a.m. wake up it is. Cant make the bed because, well, my husband is still sleeping in it LOL!

5 a.m. Go over my playlist for class. I view my playlists as a very active living/breathing list. Because I created it the day before, I dont always wake up or feel in the same mood as yesterday so I make sure that every playlist is a reflection of that very moment I play it.

6 a.m. Class 1 at CycleBar has begun.

7 a.m. After working out, I am HUNGRY! So I decide Im eating way earlier than I usually do, and head over to Whole Foods. I get a bacon, egg, and cheese biscuit (they are delicious) and go over my playlist for my next class.

9:30 a.m. Class 2 at CycleBar is under way.

10:30 a.m. Shower, put on some makeup, and head into Center City for my audition. Depending on the type of audition, I usually prep for two or three days, but because this is an audition for a commercial, no prep is required. All scripts are handed to me at the casting and my memorization and quick thinking skills have to kick in immediately.

12 p.m. Audition time wish me luck!

1 p.m. I think it went really well! I have a snack and hit the road home.

3 p.m. Back home and eat my usual salad for lunch. Ive made it through the week and usually take it nice and easy after teaching. Tidy up the house, binge watch Schitts Creek on Netflix, and relax on the couch (maybe even nap).

6 p.m. I make my way to the train station to pick up our friends who are coming into town for tomorrows potluck dinner I mentioned.

8 p.m. We all go out to dinner at Creeds for some good wine, steak, and conversation. I order filet mignon, jumbo lump crab cakes, and Brussels sprouts. My husband treats!

11 p.m. Time for bed!

Daily total: $0

Money spent: $258.48 Workouts taught: Seven Auditions nailed: One

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This Philly Actress and Fitness Instructor Stays Energized with Celery Juice and Other Clean Eats - Philadelphia magazine

Health and Fitness Club Market research report 2019 gives detailed information of major players like manufacturers, suppliers, distributors, traders, customers, investors and etc. Health and Fitness Club Market Report presents a professional and deep analysis on the present state of Health and Fitness Club Market that Includes major types, major applications, Data type include capacity, production, market share, price, revenue, cost, gross, gross margin, growth rate, consumption, import, export and etc. Industry chain, manufacturing process, cost structure, marketing channel are also analysed in this report.

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Prominent Manufacturers in Health and Fitness Club Market includes Original Temple Gym Metroflex Gym Titan Fitness Crunch Fitness LA Fitness International Life Time Hour Fitness Equinox Fitness Golds Gym International The Bay Club Capital Fitness UFC Gym

Market Segment by Product Types Type I Type II

Market Segment by Applications/End Users Membership Fees Total Admission Fees Personal Training and Instruction Services

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In order to identify growth opportunities in the market, the report has been segmented into regions that are growing faster than the overall market. These regions have been potholed against the areas that have been showing a slower growth rate than the market over the global. Each geographic segment of the Health and Fitness Club Market has been independently surveyed along with pricing, distribution and demand data for geographic market notably: North America (United States, Canada and Mexico), Europe (Germany, France, UK, Russia and Italy), Asia-Pacific (China, Japan, Korea, India and Southeast Asia), South America (Brazil, Argentina, Colombia etc.), Middle East and Africa (Saudi Arabia, UAE, Egypt, Nigeria and South Africa).

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This post was originally published on Market Research Sheets

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Global Health and Fitness Club Market 2019 Trends, Segmentation, Swot Analysis, Opportunities And Forecast To 2025 - Market Research Sheets

These days the importance of fitness and health has faded away due to a busy lifestyle. It has become essential to utilize each minute of the day precisely and productively. The time for self-nourishment has drastically decreased, leading to diseases and mental illness. However, some health enthusiasts believe in three golden rules to eat healthily, stay hydrated, and exercise regularly. For them, there are are plenty of apps to track health and fitness. These apps will help you to look smart, gain muscle, or keep your body fit.

There are several benefits of using the Fitness and Health apps if you want to stay fit. A healthy lifestyle is the only way to look younger and keeping a distance from diseases. It is quite challenging to accomplish your goals in a busy life, but these apps will help you to keep a move on your resolutions. The apps are designed to keep users motivated, confident, and energized.

The Health and Fitness apps act as your trainer and help to provide the list of exercises, diet charts, and all other necessary details. The apps will allow the user to follow a particular regime and will further guide specific exercises. The diet chart and other amenities will also be provided. These apps can sync your data from supported health bands and smartwatches.

We have crafted a list of Apps that will help you track health and fitness. Every app has a different set of features, some are designed for gym and some for other natural exercises. Every app has its own set of pros and cons.

The apps listed below are for different purposes. Some apps specialize in running, some in a gym workout, and some in counting calories. So, you should know the purpose and then download the app.

It is a famous health app available on Android for the past many years. It helps to get active, burn calories, and aids in losing weight. It counts the steps without the need for any health tracker band or device. The apps algorithm automatically detects the type of activity using the sensors of your smartphone.

The user can set daily goals and challenge oneself. The Runtastic Steps counter also brings the ability to integrate other Runtastic apps like Results, Six Pack, and others. Runtastic Steps counter also offers the ability to incorporate Runtastic Steps tracker.

Theres also a Runtastic Premium, which offers three unique plans to boost your fitness level. THeres a 20 Day Activity boost to improve your daily step counter in a month quickly. Theres a Step It Up program that is a mix of steps and active minutes foals to get more active. The third and last is Walking for Weight Loss, which helps to increase daily activity levels in over 12 weeks to burn calories.

However, it is available for free, but theres also a Pro mode for $2.99-$4.97 per month.

Key Features:

Download for Android

Download for iOS

It is the best calorie tracking app with a database of millions of different foods. The app offers nutritious information about every food item, even including the restaurant meals. It gives a detailed view of everything that you are eating. It is a must-have app for health-conscious people. Apart from food details, the app also offers 250+ exercise, including running, walking, biking, swimming, etc.

Using the MyFitnessPal App, the users have lost over 200 million pounds, and 88% of people lose weight in the first seven days. It is available for free for both iOS and Android users. Precisely, it can recognize 11+ million foods and offers a barcode scan feature for over 4+ million food items.

It can even scan the restaurant menu and gives you healthier choices. Theres also an option to personalize your foods, recipes, and meals. MyFitnessPal tracks all the Calories, macros, sugar, fibre, cholesterol and vitamins. It even takes care of your water intake with cups, ounces, or ml.

It supports goal tracking and can connect upto 50+ Apps and Devices. The exercises are divided into Cardio and Strength categories. It enables step tracking and saves step history. Theres support to connect favorite apps like Fitbit, Jawbone UP, Garmin, Runkeeper, etc.

Key Factors:

Download for Android

Download for iOS

Unlike the MyFitnessPal, the Lifesum provides basic guidelines to follow for each person instead of detailing every single meal. It provides a diet plan based on age, gender, height, weight, and other habits. Theres also a macro calculator for perfect calorie count just by listing the food items youve eaten.

It is a perfect companion if youre looking to try keto, fasting, paleo, or sugar-free diet. The user can easily keep a tab on the food items they have to take along with the nutrition guidance.

The user can even plan the diet by using the inbuilt Food Planner feature. The user can always remain on the top by using the Lifesum Diet plan. It easily sync with other fitness apps such as FitBit, Jawbone, Moves, Nokia Health, Runkeeper, and Endomondo. It even integrates with Google Fit and S Health for better diets. You can grab the LifeSUM app for iOS and Android for free. However, theres a premium plan also for a three, six, or twelve months.

Key Features:

Download for Android

Download for iOS

To maintain good health, it is always necessary to have a good sleep along with healthy food and workout. SleepCycle is the app that helps you to track the quality of sleep and heart rate while sleeping. Moreover, it assists the user to wake up during the lightest sleep phase in the morning.

It keeps track of sleeping data and later visualizes it via beautiful graphs and other UI elements. The app divides the quality of sleep into five different stages of sleep. It supports the SleepCycle alarm clock that senses the changes made by the body before waking up at the time of your desired alarm.

It keeps the productive use of the sensors present on the smartphone.

Key Features:

Download for Android

Download for iOS

Sworkit is already a popular app in the fitness category with millions of users. It is the best companion to live healthier lives without any gym. There are different types of workout plans to transform the body. The video workout further aids in doing the exercises and helps to customize your workout length.

There are different plans to get leaner, fitter, or stronger with different tenures. Various features of the app is available for free, but some premium plans and features are limited to annual subscription users. There are over 400 body weight and small equipment exercises with 300+ customizable workouts. Moreover, theres availability for customization and can even sync with MyFitnessPal, Strava, and Google Play.

Sworkit compatibility is across mobile, tablet, desktop, and Apple TV. It even hosts workout plans for Yoga Pilates, Cardio, and stretches.

Key Features:

Download for Android

Download for iOS

The GPS based app is used over by 50 million users. It is meant to track exercise, set goals, sweat, and see progress. The users can smoothly track run, walk, jog, bike, or any other activity with GPS in real-time.

RunKeeper introduces personalized routines to fit in a busy schedule. It also allows for joining challenges, snag exercise rewards, and share achievements. To pamper each other, theres an option to create groups for creating custom challenges and initing friends. It saves, discovers, and builds new routes with GPS.

Theres also a premium version for prescribed workouts and other features.

Key Features:

Download for Android

Download for iOS

It is a daily use workout app available on both the iOS and Android platforms. It provides routine workouts for all the different muscle groups. It can play a pivotal role in muscle building by remaining at home and without any gym equipment. It features exercises for your abs, arms, legs, chest, and full-body workout.

The Home Workout app brings the exercise routines designed by experts. It enhances body growth without any external help; the app itself is a companion for the users. Theres every bit of exercise routine to fit in your daily schedule. There are warm-up and stretching features to keep you away from any muscle pull or strain. It maintains a detailed record of training progress automatically.

It also carries the ability to customize workout reminders, detailed video and animation guides, and graphical presentation of weight trends. It is a genuine app for bodybuilding, strength training, and home workouts for men. There are multiple exercises such as push-ups, squats, plank, crunch, wall sit, jumping jack, etc. The app is developed by Leap Fitness Group. It has remained the best app of 2018 on Google Play.

Key Features:

Download for Android

Download for iOS

With over a million installs, Stronglifts is said to be the most effective gym workout planner. It offers a vast brochure of services ranging from exercise timer, weight lifting log, tracker, and other intuitive features. It has exercises ranging from an amateur to a fully-fledged bodybuilder.

It is a powerful personal strength training app and weightlifting coach. The simple and elegant design of the app also brings an interactive workout. It records reps, sets, and weights without any pen and paper. The engaging graphs help the users to track the improvement easily and efficiently. There are videos for workouts to make them merely better.

Theres also an ad-free version offering better results than the Gym. If youre satisfied with using the free version, then you must try the StrongLifts Pro version. It can be purchased for three, six, or a year. It is available both for Android and iOS.

Key Features:

Download for Android

Download for iOS

These are our picks for the best health and Fitness App for iOS as well as the Android operating system. If you have any better recommendations, then let us know via the comments below.

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Best Health and Fitness Apps for this year! - gizmochina