BOISE In response to updated COVID-19 guidance from Idaho Department of Health and Welfare for public events, the Idaho Department of Fish and Game has temporarily waived the requirement to attend an in-person field day for online hunter education certification.

The temporary waiver allows students who complete the online course the ability to gain certification and purchase a hunting license. The cost of the online course is $24.50 and can be taken at http://www.hunter-ed.com/idaho/. Classes are available to anyone nine years or older.

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The public safety of our instructors, staff, and students are our primary concerns," Fish and Games Hunter Education Manager Brenda Beckley said. We have seen an increased interest in our hunter education classes, and want to maintain a path for the public to gain certification. By temporarily waiving the in-person field day, we can follow health recommendations for social distancing while still providing necessary instruction and certification.

While many states across the nation have allowed for online certification, Idaho has maintained an in-person requirement to review Idaho-specific topics such as local regulations, specie identification, and gun safety.

While we recognize the value of the firearm safety information provided in the online course, we are encouraging students to seek out a mentor to reinforce safe firearm handling and hunting safety,Beckley said.

We'll send breaking news and news alerts to you as as they happen!

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Online Hunter Education temporarily waives field day, allowing certification to continue uninterrupted - Twin Falls Times-News

The very low carb, high fat, moderate protein ketogenic diet has been linked to a long list of potential health benefits, ranging from improved blood sugar control to decreased hunger levels (1, 2).

However, its effect on athletic performance remains a subject of controversy.

While some claim that keto can boost fat burning and enhance endurance, others note that it could drain energy levels and make muscle growth more challenging.

This article reviews some of the ways that the ketogenic diet could affect your workout.

Studies show that the ketogenic diet may improve several aspects of athletic performance.

Although the ketogenic diet may not be suitable for high intensity bursts of activity, some studies have found that it may enhance performance for endurance athletes.

For example, one study in 39 athletes noted that being in a metabolic state of ketosis improved physical endurance due to the bodys ability to use fat as an alternative source of energy (3).

However, this was observed in the context of providing ketone supplements not through following the ketogenic diet.

Another study in 20 endurance athletes had similar findings, reporting that following a ketogenic diet for 12 weeks improved performance, body composition, and fat burning during exercise (4).

Whats more, one review reported that increased levels of ketone bodies from supplements may speed muscle recovery and reduce the breakdown of protein following endurance exercise (5).

On the other hand, some research has found that it could negatively affect performance in endurance athletes by impairing energy utilization and speeding time to exhaustion (6, 7).

Therefore, more studies are needed to determine whether the ketogenic diet offers any added benefits over other diets for endurance athletes.

Some research indicates that following a ketogenic diet may help boost fat burning during exercise.

In fact, one small study in competitive race walkers showed that the diet increased the bodys ability to burn fat while working out, even during a range of different intensities of physical activity (6).

However, the ketogenic diet ultimately impaired exercise performance in these athletes.

Another study in 22 athletes found that switching to a ketogenic diet increased fat burning over a 4-week period (8).

Of course, its important to keep in mind that the ketogenic diet comprises mostly fat, which may explain why more fat is burned during exercise.

Additionally, note that fat contains a significantly higher number of calories per gram than carbs or protein (9).

Therefore, just like any other diet, creating a calorie deficit by adjusting your intake to consume fewer calories than you burn is still necessary if youre looking to lose weight on the ketogenic diet (10).

Several studies have found that the ketogenic diet could help speed up post-workout muscle recovery.

For instance, one small study reported that the ketogenic diet led to self-perceived improvements in recovery and inflammation after exercise in five athletes (7).

However, its important to note that they also experienced reductions in other measures of performance, and there was no control group, which could skew results (7).

Another study in off-road cyclists noted that the ketogenic diet reduced levels of creatine kinase and lactate dehydrogenase two enzymes used to measure muscle damage (11).

Furthermore, a mouse study showed that following a ketogenic diet for 8 weeks increased muscle recovery following exhaustive exercise (12).

Limited research suggests that the keto diet could benefit endurance, fat burning, and muscle recovery but may impair other aspects of performance. More research is needed to determine whether it may be more beneficial than other diets in this regard.

Although there are several potential benefits of the ketogenic diet for exercise performance, there are a few drawbacks to consider as well.

The ketogenic diet involves severely restricting your intake of carbs, which are your bodys main source of energy.

Therefore, switching to a ketogenic diet can negatively affect athletic performance and energy levels, especially as your body first begins adapting to using fat for fuel instead of carbs.

One small study in five people evaluated the effects of the ketogenic diet on athletic performance over 10 weeks. At the beginning of the study, athletes experienced decreased energy levels, which gradually increased back to normal over time.

Although they also experienced weight loss and self-perceived improvements in recovery and inflammation, they had difficulty performing high intensity bouts of activity throughout the study (7).

Whats more, other research suggests that increased levels of ketones in the blood could increase feelings of fatigue and decrease the desire to exercise (13, 14).

While the ketogenic diet may be fine if youre looking to maintain muscle mass, maximizing muscle growth may be a bit more challenging.

This is partially because muscle growth requires a good amount of protein, which is necessary to promote muscle synthesis and tissue repair (15).

Although exact macronutrient ratios can vary on the ketogenic diet, some versions of the diet may involve restricting protein intake.

Additionally, ketogenic diets are often low in calories, which can make it more difficult to consume enough protein and build muscle mass.

Consuming a higher number of calories than you expend throughout the day is necessary to maximize muscle growth (16).

The ketogenic diet can be low in calories, which could make it harder to increase your muscle mass. It may also decrease energy levels, especially when first getting started.

Carbs are the main source of energy for high intensity activities, such as sprinting, boxing, swimming laps, or jumping rope (17).

Therefore, following a low carb ketogenic diet may not be well suited for these types of activity.

Instead, try incorporating a variety of low intensity, steady state activities into your workout routine to get the most bang for your buck on the ketogenic diet.

Jogging, biking, rowing, and doing yoga are just a few examples of physical activities that may be especially beneficial on keto.

While you can also include any other activities that you enjoy as part of your workout routine, you may find some high intensity exercises a bit more difficult on the ketogenic diet.

The ketogenic diet may be better suited for low intensity, steady state forms of physical activity than high intensity bursts of exercise.

Some research suggests that the ketogenic diet might speed muscle recovery, boost fat burning, and enhance endurance.

On the other hand, it could impair muscle growth and reduce energy levels, especially during high intensity bouts of physical activity.

Sticking to low intensity, steady state activities during your workout is a simple strategy that can help maximize the many potential benefits of the ketogenic diet.

Go here to read the rest:
Working Out on Keto: All You Need to Know - Healthline

Weightlifter Kate Nye's Diet and Exercise Routine

Kate Nye knew for a long time that she wanted to be an Olympian. Growing up a gymnast, she said, she naturally had "this fascination about the Olympic Games." At age 15, though, injury and surgery led her to give up on gymnastics and fall into a self-described athletic limbo. "I didn't really know where I fit in since that was the only sport I did for so long."

Nye started doing CrossFit to stay in shape, and her coach nudged her into competitive weightlifting. In her first national competition, the Youth Nationals in 2016, Nye ended up earning a bronze. "That's when I kind of realized," Nye said: though she enjoyed CrossFit, she knew she was more "messing around" with it. "I had an actual talent in weightlifting." She started competing seriously and ended up falling head over heels. "I fell in love with the training and competing, and it was the best decision I've ever made."

That's no exaggeration. Nye holds all of the American records at her 71-kilogram weight class and is a 2019 world champion in both types of Olympic lifts, snatch and clean & jerk, as well as total, which is derived by combining a lifter's successful lifts in a single competition. In 2019, she also became the first American to be named the Best Woman Lifter of 2019 by the International Weightlifting Federation.

Now, Nye has her sights set on making the 2020 Olympic weightlifting team, which means she needs to up her game even more. Literally: Nye's normal 71 kg division isn't offered at the Olympics. Instead she'll be going up to the 76 kg class, which means she's working to gain weight through her diet while keeping up her strength in training. Nye talked to POPSUGAR about what that looks like, from the gym to the kitchen, and how she's staying focused on making it to Tokyo in a few short months.

Nye works out six to eight times a week in a combination of three different kinds of workouts: strength, technique, and accessory lifts. Strength-wise, she works on getting stronger through squats, deadlifts, and pressing. "We're usually doing a cycle of squats," Nye explained. "Maybe front squats, maybe back squats, maybe high-volume, maybe low-volume. The core of it is the strength aspect." (The "front" and "back" refer to where you hold the barbell: with front squats, the barbell is across your chest; during back squats, you hold it behind your head and across your shoulders.)

For technique work, Nye finesses her form in the two competitive lifts: the snatch and the clean & jerk. The snatch requires the lifter to heave the barbell up from the ground and over their head in a single motion, starting in a squat and coming to a stand. (Watch Kate set a junior world record in the snatch here.) In the clean & jerk, lifters use two motions to get the bar over their head, first lifting the bar from the floor to a front-racked squat and stand ("the clean") and then shifting the bar overhead ("the jerk"). Here's what a clean & jerk looks like. Still with us? "We're doing usually tons of variations to fix technique problems I have" in both lifts, Kate explained.

You might not do snatches or clean & jerks in your everyday weights workout (although they probably sound familiar if you're a CrossFitter). The accessory work that Nye does to "strengthen the little muscles," though, will sound familiar: Romanian deadlifts, single leg squats, and overhead presses.

Last but not least: core work. "Since I was a gymnast, I know every ab exercise ever made," Nye joked. Her current favorite is the dead bug, a move that targets the full core and works on stabilization at the same time. "They're kind of fun and not very intense, which is good for me."

Diet-wise, Nye focuses on eating intuitively. "I don't track anything. I eat what I need as an athlete." She gets six to eight ounces of protein in every meal, usually ground beef, chicken thighs, and sausage. "I eat protein that has more fat in it, since I'm not cutting weight," Nye explained. She'll add a couple cups of carbs as well as veggies. Well, "We try to do veggies. We need to work on that!" she said. For a healthy fat, Nye said guacamole is her go-to. She avoids protein powder and said she tries to keep her diet "as whole as possible."

From diet to training to her mental health, all of Nye's focus is on making it to the 2020 Summer Olympics. In order to get there, she said, "you've got to do the work to max potential. I think that's the best way to put it. You've got to keep striving for that next kilogram on the barbell."

To learn more about all the Olympic and Paralympic hopefuls, visit teamusa.org. The Tokyo Olympics begin July 24 on NBC, and the Tokyo Paralympics begin Aug. 23 on NBC.

Go here to read the rest:
The Workout Routine and Intuitive Diet of a CrossFitter Turned World Champ Weightlifter - POPSUGAR

However, she quickly added, Maintaining weight loss can get easier over time. Over time, less intentional effort, though not no effort, is needed to be successful. After about two years, healthy eating habits become part of the routine. Healthy choices become more automatic the longer people continue to make them. They feel weird when they dont.

On the other hand, perfection is not realistic and can be self-defeating, Dr. Phelan said. Successful maintainers know there will be lapses. But they also know they can recover from lapses and how to get back on track. They accept slips and dont engage in black-and-white thinking like I was bad, an attitude that is self-defeating. Rather, they know there will be ups and downs, and they have a plan for coping with lapses thats empowering.

A personal example from one who lost a third of her body weight and kept it off for half a century: I anticipate and plan for the times when I expect to be confronted with culinary largess. Im a little more abstemious beforehand, enjoy the indulgence and get back to normal the next day.

Rather than constant deprivation and self-denial, I practice moderation. The studys co-author, Gary Foster, who is chief scientific officer for WW, explained that in the WW program, Everything is on the menu. Fad diets are overly restrictive, which dooms them from the onset. We advocate moderation, were anti-dieting. People have to find habits and routines that make long-term weight loss sustainable.

And as many of the successful weight maintainers in the study reported, time and practice have permanently modified what I find appealing, so I rarely feel deprived and have less need to exercise self-denial all the time. I do admit, though, that Im less good at ignoring cravings than many in the new study are. Im more likely to give in but control the amount I consume.

What I may be best at is monitoring my weight. I weigh myself every day and keep within a range of two or three pounds. Nearly all the successful maintainers in the study weigh themselves weekly or more often, which makes it easier to self-correct before the numbers on the scale rise significantly.

Dr. Foster said, Whats on your mind is as important as whats on your plate. Weight management is something you do for yourself because youre valuable, youre worth taking care of.

Read the original:
How to Lose Weight and Keep It Off - The New York Times

Just like being overweight for humans can lead to serious health conditionsthe same applies to dogs. According to the Association for Pet Obesity Prevention (APOP),55.8% of dogs are classified as over weight. To make matters worse, 95% of owners dont even know their pets are overweight, which the APOP refers to as the fat pet gap.

Dr. Alex Schechter, DVMatPure Paws Veterinary Care of Hells Kitchentells me, Dog obesity is a major problem with our New York dog population. Limited exercise, high calorie intake, and non-nutritious foods tend to be the major culprits.In general, most pet parents actually think an overweight dog is a normal healthy baseline.

The Farmer's Dog

Its very prevalent, Dr. Joseph Martins DVM and Certified Fear Free Professional atBelle Mead Animal Hospitaltells me of the dog obesity he sees in his practice. My guesstimate is over 50% of dogs and cats are overweight and over 20% are obese.So 70-80% of pets weigh too much and this problem is growing. Its getting worse nationwide every year and especially the past few years.

So what makes a dog obese, what kind of health issues can obesity cause, and with all the brands popping up promoting whole food diets for dogs are these a viable solution?

The American Kennel Club says that figuring out whether your dog is overweight or not is a matter of both appearance of the body constitution and touch. You should be able to feel your dogs ribs when you press the sides of their body. Extra weight can lead to a variety of issues including Type 2 diabetes, osteoarthritis, high blood pressure, a range of orthopedic issues, skin disease, heart and respiratory disease, and even decreased life expectancy.

The Farmer's Dog

While there arent many lifetime studies on dogs, Martins tells me, There is one on Labrador retrievers that shows that labs who are over fed get overweight and consequently get more painful arthritis at earlier ages. Many of these pets require life long arthritis meds for pain years earlier than if they were kept lean. Another shocking part of this study also showed that 50% of overweight dogs were dead by 10 years of age and that dogs kept at an ideal weight lived 2-3 years longer than overweight dogs. This is a huge statistical fact every pet owner needs to knowlean dogs on average live years longer.

Schechter is a fan ofThe Farmers Dog, a breed-specific customized dog food made from fresh ingredients thats delivered to your door, for his adult dog patients because he believes the nutritional value of fresh food is far superior than processed dog food. I recommend The Farmer's Dog for all of my adult patients. I think they have revolutionized the pet food industry with a simple conceptfeed our pets fresher nutritious foods. We vaccinate our patients to prevent disease and have them on monthly medication to prevent against gastrointestinal parasites and ticks. However, I think we often forget that food can also be preventative medicine!

Before and after pic of Jasmine

Pet owner Linda Glass transitioned to The Farmers Dog when her Dalmatian, Jasmine, who suffered from persistent diarrhea was diagnosed with various infections and put on antibiotics, but the diarrhea continued.I tried a variety of food changes and combinations, explains Glass. I added wet food to dry food. I even started boiling chicken and rice. Nothing worked. Then I came across an ad on Facebook for Farmers Dog. After the first week of eating their food, Jasmine went to the vet and she weighed 82 pounds. Two months later they weighed her at 64 pounds. The vet was so impressed. Her coat was shiny, she didnt have flaky skin, and she had very little shedding. I told the vet about the food change and provided them a leaflet with the ingredients, which is now part of her chart. Glass says the only thing that changed to achieve these results is the dog food and the diarrhea is gone. Its worth every penny.

Brett Podolsky, Co-founder ofThe Farmers Dogtells me, Weve heard thousands of success stories from customers over the years. Its one of the most rewarding parts of our day! Its a constant reminder that making a simple change from highly processed products to real, fresh food can have a transformational impact on health. We hear how easy it becomes for people to manage their dogs weight and help eliminate all kinds of other health issues like allergies and stomach problems.

The Farmer's Dog

Whats unique about The Farmers Dogs subscription-basedfresh food plans is that they allow people to tailor their dogs daily caloric intake to their very specific requirements based on breed, age, and a variety of other factors which are asked about during theonline questionnaire. Furthermore, the plan allows people to adapt their plan to their dogs changing needs.

A kibble bag offers broad, and vague guidelines that dont take into account an individual dogs needs, making it very easy to over-feed and kibble-bag guidelines will always err on the side of too much food, so you end up buying more, continues Podolsky. Dr. Ernie Ward who runs APOP has told us at Farmers Dog that hehears about so many pet owners feeding exactly what they suggest on the bag and those suggestions are too much.

The Farmers Dog is madefrom human-grade meat and vegetables that provides more bioavailable nutrients for a dog. Because our food is gently steamed, not processed multiple times at high heat like kibble, it also retains a lot of moisture and the natural nutrients from our whole food ingredients, which is another factor in keeping a dog healthy and satisfied, explains Podolsky. Kibble type dog foods, on the other hand, are dried and devoid of moisture, which is what allows for the long shelf life.

The Farmer's Dog

On why a customized diet is the way to go for our pets, Podolsky tells me, Customized plans allow people to precisely control their dogs caloric intake based on their very specific needs. If you have a 16-pound elderly Pug who needs to lose weight, thats a VERY different caloric demand than a 25-pound Rat Terrier who is younger and extremely active. Yet the guideline on a kibble bag might recommend that any dog between 16 and 25 pounds is fed between one and two cups. Thats a massive gap, and into that gap falls the health of too many dogs, even though the owner has the best intentions.

Martins is also a fan of whole food diets likeFreshpet,which creates meals from100% natural farm-raised poultry, beef and fish and incorporates fiber-packed vegetables and anti-oxidant rich fruits that are gently cooked without preservatives and kept refrigerated (and can be found at major retailers nationwide).

FreshPet

I am a fan of whole food diets like Freshpet that are properly nutritionally balanced using fresh ingredients that are prepared and cooked according to FDA and USDA standards, Martins tells me. Actually pets age 7-10 times faster than we do and dont live as long so maybe its even more important for them. So feeding fresh foods like Freshpet that are gently cooked but provide more moisture, high quality protein, more natural fiber, and highest quality antioxidants makes good sense and pets seem to feel better and look better.

Veterinary nutritionists know now more than ever that cats and dogs have their own species specific trace nutrient requirements different from each other and definitely different from humans, to keep their hearts and other vital organs healthy, continues Martins. Its imperative that owners know you cant just feed pets what people eat long term and keep up with their vital micronutrient needs.We are all constantly looking to keep our pets healthier, happier and living longer. One piece of the puzzle to do that right now is to keep pets from becoming overweight by feeding them the freshest, most balanced measured meals daily along with exercise.

Protein in the diet is essential for dogs. Dr. Gerardo Perez-Camargo DVM, VP of Research and Development at Freshpettells me,Freshpetdelivers to the pet twice the amount of protein and half the amount of carbohydrates than dry foods. Pets need protein to maintain, repair and grow muscle. Muscle is metabolically active, that means that it consumes energy.A dog with muscle will be able to burn more energy and maintain a healthier body weight than the same dog with a lower level of muscle in its body.

https://www.instagram.com/barkleydoodles

Like The Farmers Dog, Freshpet has heard stories from thousands of pet parents whove experienced incredible transformations once their pets have transitioned to Freshpet. Pet parent Melissa Stewarts 9-year old overweight Chihuahua Benji had a complete turnaround with his weight once she switched over to Freshpet.She tells me, After switching, he slimmed down and acts like he did as a puppy! It really is a miracle! He loves to go on walks and can jump on to the couch again. Benji is a happy dog and so am I!

See the article here:
With Dog Obesity Becoming More Prevalent Is A Whole Food Diet The Answer? - Forbes

Diets that contain a variety of fresh, nutrient-rich foods can help reduce feelings of fatigue. Such foods include kale, oats, and watermelon, among others.

However, some processed foods such as white bread and baked goods can worsen fatigue in some people.

Read on for more examples of foods that could help beat fatigue. This article also takes a look at foods and drinks to avoid, along with some general tips for boosting energy.

In general, foods that can help boost energy levels are fresh rather than highly processed. They also tend to be rich in nutrients.

Some examples include:

Whole eggs contain plenty of nutrients. According to the United States Department of Agriculture (USDA), a typical egg contains 7 grams (g) of protein. It also provides 4% of the recommended daily intake of calcium and 6% of the recommended daily intake of vitamin A.

Eggs are also a source of fats. According to the National Institute on Aging, fat provides energy and helps the body absorb vitamins.

Bananas are a good source of potassium, fiber, and carbohydrates. This combination of carbohydrates and fiber provides a long lasting source of energy.

In fact, according to one small study, trained cyclists who ate bananas performed equally to those who consumed sports drinks during a 47-mile time trial. The researchers concluded that bananas are a good source of energy, specifically before and during long periods of exercise.

Whole almonds are rich in nutrients such as fats, fiber, and protein. Both protein and fat provide a feeling of fullness and can help increase energy levels.

Almonds also contain vitamin E and magnesium. They make a great afternoon snack.

Watermelons are a great source of hydration. According to the Agricultural Marketing Resource Center, watermelons are 92% water and contain vitamin C, vitamin A, and many other nutrients.

Dehydration can increase feelings of fatigue. However, a review from 2010 suggests that proper hydration increases mental alertness and improves well-being.

Kale is a leafy green vegetable rich in vitamins, antioxidants, and iron.

Red blood cells in the body contain iron. This mineral is essential for carrying oxygen around the body for cells to use as energy. For this reason, low levels of iron can cause a lack of energy.

According to the USDA, 1 cup of raw kale also contains plenty of potassium and vitamin A.

Spinach is another green leafy vegetable rich in iron. It is also high in vitamin K and magnesium.

Spinach and kale make an excellent combination in salads.

Chia seeds are rich in nutrients. For example, 1 ounce of chia seeds contains 4 g of protein, 11 g of fiber, and 9 g of fat.

Fiber is useful for preventing blood sugar spikes around meal times. Rapid changes in blood sugar levels are another possible cause of fatigue.

Oats are high in fiber and complex carbohydrates.

The body can easily break down refined carbohydrates and use them to provide a short-term energy boost. Sugar is one example of a refined carbohydrate.

However, complex carbohydrates are more difficult for the body to break down. This makes them a longer lasting source of energy.

Making some other lifestyle changes can also increase energy levels throughout the day.

For example, the American Council on Exercise suggest that regular exercise can prevent fatigue. A person should aim to exercise on 35 days per week.

Also, the National Sleep Foundation explain that a good nights sleep helps the body with:

These benefits can help maintain energy levels throughout the day.

Managing stress is another way to fight fatigue. Over time, chronic stress can cause symptoms such as tiredness and exhaustion. There are many things a person can try to reduce their stress levels, including meditation and exercise.

See the rest here:
Foods that beat fatigue: What to eat and other diet tips - Medical News Today

If youre stuck inside & looking for an easy but effective workout, BeBe Rexhas trainer, Robert Brace, shared the best full-body exercises you can do in the comfort of your own home!

Being stuck inside can be seriously draining and cause you to go stir crazy, but its super important to keep moving and make sure you are getting daily exercise. To help you get in shape while stuck at home during the coronavirus pandemic, BeBe Rexhas, 30, trainer, Robert Brace, shared with HollywoodLife EXCLUSIVELY, the best interval training workout that will whip you into shape! COVID-19 has turned our lives upside down and inside out, meaning that many of us will be staying home for longer than we are used to, Robert shared. This new normal presents us with an opportunity and a new necessity. An opportunity because now we dont have the I dont have time to workout excuse and we can take time to work on the dream body that we have always wanted. A necessity because managing stress and anxiety will be essential in the coming weeks. There is no better to accomplish this than by deciding now to commit to taking care of your mind, body and soul wellness.

Robert shared the four-move total body workout you can do at home that will transform your body, which you can see below:

1. Squat and Bounce Adding a little bounce to your leg workouts at home can increase the muscle engagement and toning of your workout. Plus, it will give you an extra cardio boost. Here is how to do it. Stand with your feet a little wider than hip-width apart. Keeping your knees in line with your toes while making sure your knees dont roll in. Lower your hips into a squat position with your thighs parallel to the floor. Once you are at the bottom of the squat do a little bounce by taking your hips slightly up and back down into the squat position and then stand back up straight pushing your body up with your butt and hamstrings (the back of your legs) repeat this 10 times to get your thighs burning and toning.

2. Reverse Lunge and Bounce Keep your upper body straight, engage your core. Make sure you keep your chest up and your shoulders back. Perfect your alignment Keep your neck long by focusing on a point or object in front of you. Step backward with one leg, lowering your hips until your back knee hovers just above the floor. Both knees are bent at a 90-degree angle. At the bottom of your lunge add a little bounce so that your hips come up slightly and return to the bottom of the lunge. Then coming back up to standing. Repeat ten times each leg.

3. Improve your plank game The great thing about planks is that you can see your improvement by increasing the time you can hold your plank. Place your elbows directly under your shoulders with your forearms and palms of your hands on the ground. Straighten your legs. Supporting your body between your toes and your elbows/forearms. Engage your glutes to stabilize your body. Make sure that you dont lock or hyperextend your knees. Keep your core engaged and pulled in. Be careful not to arch your back or your neck. You can do this by keeping your core engaged and slightly pulled in while focusing on a point on the floor about a foot away from your hands.

You can make this position more challenging by coming off of your elbows and holding your body weight on your straightened arms. Place your hands are on the floor underneath your shoulders. You can make this position easier by resting your knees on the floor in either the bent or straight arm position. Start with 20 seconds, gradually increasing the amount of time until you can do a one-minute plank.

4. Interval Training Its the fastest way to lose weight and get lean. The quick bursts of high intensity followed by short bursts of rest raise your metabolism, burn fat and build lean muscle in a fraction of the time of a regular workout. Try this version. 1. Run on the spot for twenty seconds. Rest for ten seconds 2. Jumping Jacks for twenty seconds. Rest for ten seconds. 3. Punches for twenty seconds. Rest for ten seconds 4. Squats for twenty seconds. Rest for ten seconds 5. Repeat steps 1 through 4

More:
BeBe Rexhas Trainer Reveals The Easy Interval Training Workout You Can Do At Home To Get In Shape - HollywoodLife

Home workouts can be just as efficient as the ones performed in gyms if you want to get fit fast. Granted, you probably haven't got all the machines you use at the gym available in your abode but by getting a few essentials maybe even the best home gym equipment you can recreate an almost complete copy of your gym workouts at home. All you need is a handy list of the best exercises to do in your home gym, and we'll provide you with that here.

You don't have to use the below exercises exactly in this order and feel free to swap in/out exercises depending on your fitness goals. Want to work on the glutes and quads more? Have a look at the best leg exercises. Working on your core? Check out this 3-move abs workout. Want to have a full body blast at home? Please read on.

(Image credit: Getty Images)

Although resistance training is great for losing weight fast, if you haven't done much exercising lately or ever, it's best to get a training buddy to work out with, even at home, or at least someone to be around so they can keep an eye on you and keep you safe.

Always make sure the workout area is free clear and that you can perform all the planned exercises without bumping into any furniture or random objects in the household.

If you want to gain muscle mass and/or lose weight, your diet is equally as important as the workout itself. Up your protein intake by having a protein shake or two a day and swap those mid-afternoon chocolate bars to something healthier, like a protein bar in order to cut back on sugar. Also, drink more water and introduce more fibres to your diet as well to boost metabolism.

Bulk Powders Protein Flapjack Bar, Box of 12 | Buy it for 19.99 directly from Bulk Powders The Bulk Powders Protein Flapjacks are not only delicious but also high in protein. Each bar contains 21 grams of muscle building protein as well as 9 grams of fibre for long lasting feeling of fullness.View Deal

Do some mobility exercises and stretching to warm up before you start your workout to get the heart rate up a bit. Try working on your biggest muscles first, like your legs/glutes, and finish off the workout with exercises aimed at small muscles like the biceps. Do some light stretching after the workout too.

Alternatively, you can get the best suspension training system for home and train all your muscles using these versatile tools. They not only provide a good workout but are also great when you haven't got an awful lot of space in your flat.

(Image credit: Future)

Equipment needed: home multi-gym or pull up bar

In depth: chin up vs pull up

To perform a pull up, hold the bar with an overhand grip (palms facing away from you) and hands being wide apart. A nice wide grip will help activate the lats even more and help you shape that back-V sooner.

Keep your core engaged all the way through the movement, don't drop your shoulders and be mindful of the negative movement (when you lower your body). The slower you can perform pull ups within reason the longer the muscle activation, meaning you will see results sooner.

Theragun Liv | Buy it for 229 at theragun.com Use the Theragun Liv for your post-workout stretching sessions. It is the most affordable advanced deep muscle treatment machine from Theragun and comes with two attachments and a high-spec motor to rid the pain that bothers you. Say goodbye to all those nasty muscle knots.View Deal

(Image credit: Future)

Equipment needed: barbell (and a squat rack) or dumbbells or kettlebell

In depth: how to squat right

Depending on the weights you use, you'll perform this exercise slightly differently but the one thing is for sure: aim for a deep squat, using your glutes and quads for the movement, not your lower back. The back is kept straight through the movement.

If you are doing barbell back squats, rest the bar on the traps and not your neck so you won't put a lot of pressure on the spine. As for goblet squats kettlebell in hand in front of your chest try not to lean forward too much to avid lower back strain.

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Equipment needed: yoga mat

In depth: best calisthenics workout

Starting position is the same as you were to do push ups. To perform mountain climbers, pull one of your knees up to your chest then kick your leg back and pull the other knee to your chest in in quick succession. You want to keep your body in a push up position all the way through the exercise, so don't bob your hips up and down as you're tucking your legs in.

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Equipment needed: barbell or dumbbells

In depth: overhead press (how to)

To perform a standing barbell overhead press, load the appropriate plates onto each end of the barbell (the same on both ends) and secure the weights with the collars. Then, pick up the barbell from the ground using an overhand grip and rest it on the top of your chest. Legs are shoulder width apart, core engaged.

When you press the bar up, it should move in a straight vertical line. In order for it to do just that, you will need to move your head back and forth a bit as the bar passes in front of it. Keep your core engaged all the way through the motion and don't arch your back, that will lead to lower back pain (and injuries in general).

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Equipment needed: barbell or dumbbell, weight bench

In depth: how to bench press correctly

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

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

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

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Best home workout: hit the home gym hard with THE 5 BEST exercises - T3

We understand. You were ready to change things in 2020. You wanted to torch fat, build muscle and get fit for the new year. But three weeks in, you haven't lost two stones and now you've started losing motivation. But fear not: we have a few tricks up our sleeves that can get you fit even if you are feeling a bit lazy.

You might think that the only way to get fit is to hit the treadmill or exercise bike an hour a day, every day, or to start doing heavy resistance training and full body workouts. And although all these activities would help you lose fat and build lean muscle mass especially if your diet is correct they also take considerable amount of will power to start.

Many people fall into the trap of changing their lifestyle too quickly, setting themselves up for failure. Swapping eating pizza every night and doing no exercising to having leaf salad and loads of exercising will send your body into panic mode and you are more likely to abandon your new, healthier lifestyle.

Small, incremental changes might not melt fat off you in one week but they will help ease you into a healthier lifestyle. And, of course, they will help you get fitter and slimmer, too.

We collected five strategies to help you on the journey to get fit(ter), even if you are feeling lazy.

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The below tips are just the tip of the iceberg but they should still make you more fit and mobile, boost your metabolism and your cardiovascular system as well. By introducing these changes and strategies into your life you can make the first steps towards getting leaner and healthier.

Put things out of the way

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Want to get your body ready for rigorous exercising? The best way to start is to get more mobile. Our modern lifestyle makes us stationary, we tend to sit and stand a lot, arms hanging next to our bodies, head tilted forward as we stare at computer and phone screens.

You can feel fitter by applying a few mobility changes to your everyday life. Change things up at home and at work. We place items we use more often in the most convenient places in cupboards and wardrobes, and as much as it is convenient, it makes our bodies more rigid, too.

Try moving things out of the way. Make yourself reach higher up or deeper down for everyday items. Place all the snacks in the most obscure place in the kitchen. Put the shoes in the top compartment in the hallway cabinet. Move the side desk farther away from the sofa.

These small changes will help you mobilise your joints and even get you to do exercises in the process. Frying pan on the lowest shelf in the bottom cabinet? Better do a squat to get it.

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Even if you aren't planning on moving more, drinking more can help boost your metabolism. And when we say drinking more, we don't mean teas or coffees, or even juices, but water.

Green tea and coffee is healthy to consume (not in industrial quantities, though) but they are also slightly diuretic so they will make you pee more. Water, on the other hand, will aid your guts to process food quicker and also help rid toxins from your body.

As for juices, they aren't completely unhealthy but you shouldn't drink more than a glass a day. Juices are high in sugar and regardless of the source of this sugar, since there are no fibres in them not even orange juice with bits is as fibery as an actual fruit they will spike blood insulin levels.

Water has also no calories and you can drink of it as much as you want. By drinking more water, you will also feel less hungry since your stomach will be more stretched.

In case you still feel hungry, you can try swapping your unhealthy snacks for some healthy protein bars and snacks. Protein takes longer to digest and many of the protein bars available on the market today are high in fibre and low on sugar, too, making them an ideal snacking option.

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You don't even have to do stunts like this to get fitter using an exercise ball

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Exercise balls are amazing. They are a versatile piece of equipment, like resistance bands, and can be used for exercising as well as everyday activities. For example, sitting on an exercise ball when you watch TV or work on the computer requires you to use your core muscles, maybe not to the extent as when you use an ab roller but it is definitely a good start.

Sitting on an exercise ball will also naturally make you move around more. Not only do you roll forward and backwards a bit as you sit, making you use your ankle and knee joints more, but since you can't lean back, you are most likely to get up more often which in turn will help your metabolism and cardio system, too.

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High intensity cardio exercises like running or jumping on a rowing machine burn a lot of calories. But they also require considerable amount of effort and are not ideal for people who are overweight.

This is especially true for running. Carrying extra weight will put more pressure on your joints and although running can make your bones stronger, it takes time to build up the base stamina to be able to run more efficiently.

At the beginning, you're better off with brisk walking. Brisk walking is the next best thing to running as it requires less effort but also burns calories and helps metabolism and cardio health, too.

You don't need any special gear either, although good pair of walking shoes or running shoes can make walking significantly more comfortable. To track your steps, get a fitness tracker or a running watch, these devices can also measure heart rate and calories burned.

Also, research showed that people who listen to music with higher rpm will walk faster, so you might as well get a pair of sweat-proof running headphones too. This will also make the walking sessions more enjoyable.

Try to swap some of your car journeys to walking sessions instead and also add a bigger walking session to your weekend plans. Once you get used to brisk walking, start adding some jogging intervals to your walks.

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HIIT (high intensity interval training) is the perfect workout for the time poor (although maybe it would be a push to call it lazy). HIIT workouts use short bursts of high intensity exercises to bring the heart rate up, followed by short intervals of low intensity intervals.

HIIT can effectively burn fat, not only during the workout but up to 24 hours after the HIIT session. It can also be done using a variety of equipment: there are indoor exercise bike HIIT classes as well as kettlebell HIIT workouts, or you can just use a jump rope if you want.

HIIT is also good because it is easier for many people to maintain high intensity exercising for shorter periods than it is to maintain a moderate tempo for longer (a.k.a. running). A HIIT workout can be over and done with in 20-30 minutes, just take your protein powder mix plus a banana and you're sorted for the day.

SIXPAD Electric Muscle Stimulation Training Gear | Prices from 175 at Amazon SIXPAD training gear won't replace hard work but it can make it more effective. These cordless pads can effectively enhance muscle stimulation and can "help users achieve a 8% improvement in abdominal muscle size after 4 weeks alongside a balanced diet and exercise" or so does SIXPAD claim. The percentage goes up to 12% after 12 weeks and many SIXPAD products can be used in other areas than just your abs.View Deal

See more here:
How to get fit when you're unfit: 5 easy strategies that mean even lazy people can be fitter and healthier - T3

TLC Sister Wives Spoilers finds that the sister wives all have been going through quite a bit of drama. On the TLC hit show, Sister Wives, we have seen the wives arguing over and over again about their new home and they are probably ready for something very positive. Christine Brown has recently been posting some very positive photos on social media and we are very proud of her! Her new photos show that she has lost a lot of weight and working really hard at her LulaRoe business.

Christine has recently been talking about how she has changed her eating and exercise habits. Now she is showing off her new, slimmer figure! On Instagram last week, she was wearing a fitted shirt with some new workout leggings. LulaRoe made WORKOUT CLOTHES. RISE BABY!! Christine has been working really hard on losing weight and has been keeping all of her fans up to date with her weight loss journey. Her fans have been very inspired by her and how dedicated she is. They even posted on her Instagram photo. Wow. Christine, you look fantastic. Look at how little you are getting! You look great! Another fan called her skinny mini.

Christine told her fans that she is now using the Blood Type Diet. This diet is supposed to give the users more energy and help them to lose weight. She has been telling her fans that this is a good diet to follow and the book, by Peter J. DAdamo, makes some great suggestions on eating habits and exercise.

The Brown family has made some tough choices about moving into a new house and if they would all live in it together. Christine has shown just how stressful this can be and her fans think that this diet can really help out her stress and anxiety over the moving and the arguments over the new home. She is trying to keep it all together and still work on her weight loss journey. We are proud to see her with her new size and we hope that she is doing well with it.

You can keep up with the Sister Wives on TLC. The show airs on Sunday nights on Sunday 10 p.m. You can find out what drama unfolds on the next episode and hopefully there wont be any more panic attacks or drama with the four sister wives. We know only time will tell.

For any other soap opera and entertainment news, please visit Daily Soap Dish. For more royal and celeb baby news, come back to Celeb Baby Laundry.

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TLC Sister Wives Spoilers: Christines Workout Clothes And Weight Loss! - Daily Soap Dish