CHERRY HILL, N.J., March 2, 2020 /PRNewswire/ --The Multiple Sclerosis Association of America (MSAA) recognizes March as Multiple Sclerosis (MS) Awareness Month. For this year's campaign, MSAA is focusing on The Mind, Body, and MS Connection, addressing the integration of physical and emotional wellness strategies to improve MS symptom management and overall quality of life. MSAA invites the MS community to participate in various educational activities throughout the month of March, including:

To access information and resources provided by MSAA during MS Awareness Month, please visit the MS Awareness Month hub page at mymsaa.org/awarenessmonth.

MSAA's 2020 MS Awareness Month's The Mind, Body, and MS Connection campaign has been made possible by the generous support of Biogen, Bristol-Myers Squibb, and Genentech.

To learn more about MS Awareness Month and MSAA's scheduled activities, please contact Kaitlyn Gallagher, Public Relations & Marketing Coordinator at (800) 532-7667, ext. 122 or via email at kgallagher@mymsaa.org.

About MSAA The Multiple Sclerosis Association of America (MSAA) is a national nonprofit organization and leading resource for the entire MS community, improving lives today through vital services and support. MSAA provides free programs and services, such as: a Helpline with trained specialists; award-winning publications, including MSAA's magazine, The Motivator; MSAA's nationally recognized website, featuring award-winning educational videos and research updates; S.E.A.R.C.H. program to assist the MS community with learning about different treatment choices; a mobile phone app, My MS Manager (named one of the best multiple sclerosis iPhone & Android apps by Healthline.com); a resource database, My MS Resource Locator; safety and mobility equipment products; cooling accessories for heat-sensitive individuals; educational programs held across the country; MRI funding; My MSAA Community, a peer-to-peer online support forum; a clinical trial search tool; and more. For additional information, please visit http://www.mymsaa.orgor call (800) 532-7667.

About Multiple SclerosisMultiple sclerosis (MS) is a disease of the central nervous system (CNS), which consists of the brain, optic nerves, and spinal cord. MS damages or destroys the protective covering (known as myelin) surrounding the nerves of the CNS, and can potentially injure the nerves as well. This damage causes reduced communication between the brain and nerve pathways. Common MS symptoms include visual problems, overwhelming fatigue, difficulty with balance and coordination, depression and cognitive issues, and various levels of impaired mobility. The prevalence of multiple sclerosis is estimated at nearly one million people nationwide and most people with MS are diagnosed between the ages of 15 and 50. MS is not contagious and researchers continue to look for both a cause and a cure.

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Learn about the Mind, Body, and MS Connection During MSAA's 2020 MS Awareness Month Campaign - The Trentonian

Top eight diets that celebrities swear by

When it comes to having a flawless form, celebrities seem to know their ways around it. Of course, this is mostly because famous icons have access to the best nutritionists and fitness trainers in the market, but many of them also like to share their secrets with their audience. While exercising is crucial to keeping yourself fit, this should be accompanied by the right diet that can nourish your body, as well as to help maintain its healthy weight. Here are some of the most promising diets that celebrities swear by:

The five-ingredient diet

Also known as the five-factor diet, this nutrition plan limits your calorie intake without severing ties with your favourite food. While some people may stop consuming bread, cheeses, or any other source of carbs, this has been proven to be inefficient as a long-term diet. Instead, the 5-factor diet allows you to create your own diet plan, however, you want, as long as it contains these five elements: Fluids, fat, protein and complex carbs. Accordingly, you should have five meals per day with only five ingredients in each dish.

Dr Nowzaradan diet

The Dr Nowzaradan diet allows you to consume everything you want, as long as you keep an eye on your overall calorie intake. Essentially, following this diet will cut down your calories from 2,000 to 1,200. If youre not familiar with this plan, you can visit this URL to read about it in more detail. In short, this diet can help you shed stubborn fat, as you only consume 1,200 calories, while your body needs 2,000 to function. This compels your body to use the stored fat in your body for fuel and thus you lose an impressive amount of weight in little time.

The Dukan diet

Although popular amongst celebrities, the Dukan diet is not recommended by nutritionists for long periods of time. This diet can be followed for a couple of months every now and again for rapid weight loss without compromising muscle mass. It comprises high-protein sources and low-calorie foods. That said, there are four phases to this diet: the first two are the most challenging to follow and theyre designed to shed stubborn fat, the last two stages can be a long-term plan as they contain more caloric intake.

Raw diet

While this diet helps you lose weight and stay in shape, most celebrities that follow it are more concerned about its anti-aging benefits. A Raw Diet contains unrefined foods that are preferably uncooked but can be heated to no higher than 118 degrees. This nutrition plan is mostly vegan, but raw eggs may also be consumed.

The keto diet

You must have already heard of this fad diet, which is followed by Halle Berry and Kim Kardashian. The plan works in precise percentages, where 75% of your meal should comprise fats, 20% should be protein and 5% should be carbs. This prompts your body to burn fat instead of carbs, which allows you to lose weight rapidly.

Mediterranean diet

This diet is not at all restrictive, but its popular amongst celebrities like Rachel Ray and Penelope Cruz. This plan contains plenty of fruits, legumes, whole-grain foods and any healthy sources of fat such as seafood. Celebrities who followed this diet have vouched for how much weight they were able to lose in little time, despite their diet including a delicious variety of healthy food.

Juice diet

With the name being quite self-explanatory, the juice diet allows you to consume your needed nutrients through only blended food and juices. According to recent studies, however, this diet is not recommended, especially for long periods of time. This is because the diet utilises lots of fruits, which can be very high in sugar.

The Paleo diet

Recently, this diet has gained popularity after Jessica Biel swore by how effective it was in helping her stay slim. This Paleo Nutrition Plan requires you to consume any foods that have existed for millions of years, which scratches all processed food off the list. This also means that followers of this diet cannot consume dairy, legumes or whole grains.

No matter how desperate you might be to lose weight, you should also follow a diet plan that you can stick to, rather than an unnecessarily strict one that you would eventually give up on. Your best bet is to follow a nutritious diet that does not entirely restrict your access to delicious meals but limits junk food. This will allow you to indulge in your favourite food without compromising your fitness plan. If you consistently follow these diets along with your exercise routine, you can look as stunning as your favourite celebrities in several months time.

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Top eight diets that celebrities swear by - The Upcoming

Zareen Siddique (@FitwithZareen) is defying the skinny is pretty look and advocating strong is healthy. At 45 years, she has a six-pack throughout the year through sheer discipline in exercise and diet. Fitness is a way of life for her. A mother of two and anArmy brat, positive persona she says is a gift from her parents. She believes that women dont have to give up on being fit post pregnancy and she trains women struggling post-delivery (especially C Section) to gain strength and fitness. A lot of lifestyle diseases can be reversed and managed through exercise and a suitable diet. It is a wonderful thing for women to take charge of their lives, she says.

She doesnt push weight loss in her trainees.

A runner and a yoga lover, Zareen combines different disciplines of exercise to tailor make workouts for her trainees. Her meal plans are popular for their simplicity and efficacy.Trainees from all over the world benefit from her Indian meal plans and workouts that make them love their daily dose of exercise. This coach walks her talk and pushes her own limits physically and mentally in her workouts that she posts on Instagram. The following she has on Instagram proves that shes a motivator and a positive influence on many lives.

This certified online nutrition and core fitness coach is an ardent runner. She also runs marathons on a regular basis. Among her other qualifications are a Reebok Group Fitness Certification, Master Function Training Certification, and a Diploma in Dietetics and Nutrition.

Zareen specializes in post-pregnancy weight loss and fitness too. Besides, she is also a motivational coach and regularly interacts with women, encouraging them to make exercise a part of their daily lives. This, she insists, can be achieved by making small changes in diet and lifestyle.

It is no surprise that Zareens work also makes her a motivational coach to her clients. After all, it requires a lot of self-control and motivation to stay on the path of tough functional training and Zareen realizes how important it is to keep bucking up her clients through their daily rigors.

Originally posted here:
Zareen Siddique is a fitness freak who helps women in maintaining health and fitness - The Statesman

Kerri Hwang, a 34-year old middle school cafeteria worker from Burleson, Texas, has struggled with her weight for years. At her heaviest in 2017, she topped the scales at 316 pounds.

Kerri Hwang's get-fit journey has helped her lose nearly 100 pounds.

Credit: Kerri Hwang/LIVESTRONG.com Creative

"I may have gained even more weight, but I stopped getting on the scale after that," she recalls ruefully.

But 18 months ago, Kerri wandered into a local gym at the advice of a friend and left motivated to get herself into better physical shape. Today, she's gone from being barely able to walk around the block to deadlifting 300 pounds. Here's her story, in her own words.

I've been overweight my entire life and have always struggled with my self-esteem. Over the years, I bounced through every single diet and supplement you can imagine: Weight Watchers, Plexus, Herbalife, Slimfast, Hydroxycut. Nothing worked. I never lost more than 30 pounds, and I still wasn't happy with what I saw in the mirror.

Then, one of the women I'd met through one of my diet attempts suggested I try an exercise session with her trainer at her gym. I went, and I loved it. Even though I had severe back pain, I found I could do basic moves like air squats and light weight-lifting. I felt strong, and capable, and proud of myself.

After that, I was hooked. I kept wanting to go back to that gym, which was filled with so many warm, welcoming, supportive folks. I felt like I had truly met my people. After a couple weeks, my clothes were big on me, and I realized the exercise program was working.

At the beginning, it was all about strength training. I went twice a week for personal training sessions at my gym. We broke it up by body parts: At the beginning of the week, we'd do an hour of upper-body exercises, such as lat pull downs, back extensions, chest presses and bicep curls, and then later in the week, an hour of lower-body activity such as lunges, squats and abdominal work like crunches.

As I gradually got into better shape, my trainer added little 30-second spurts of physical activity like marching in place or jumping jacks between the exercises in my workout.

I know cardio is always touted as a way to lose weight, but I think it's a tool that can be abused sometimes. My trainer never forced it on me he just encouraged me to be more active.

Before I started exercising, I would sit all the time. But I made it a goal to get in 10,000 steps a day. I began taking walks on my lunch break, parking farther away from the office or grocery store and, instead of watching TV, going outside with my 11-year-old daughter to play with the dogs. I tried to sit as little as possible when I was on the phone, for example, I'd stand up and walk around.

"I quickly realized my problem: I was restrictively calorie-counting, not macro-counting. Once I adjusted my protein intake, I saw the results really pay off in terms of my strength-training goals."

As I got into better shape and began to feel better, I found I naturally gravitated toward wanting to eat a healthy diet. I realized that I didn't have to restrict foods I loved, like cookies, entirely it was all about just eating everything in the right amount.

I started simple, with LIVESTRONG.com's MyPlate app. It helped me set daily goals in the important food groups: three servings each of fruit, veggies and whole grains, as well as at least 6 ounces of protein.

Then, in April 2019, I hired a nutrition coach who helped me fine-tune it. She gave me advice on how many fat, carb and protein grams I should eat every day, and encouraged me to log them so I'd get a better sense of how much I should be eating.

I quickly realized my problem: I was restrictively calorie-counting, not macro-counting. I was eating more carbs and fat than I needed, for example, but not nearly enough protein. Once I adjusted my protein intake, I saw the results really pay off in terms of my strength-training goals. That was more proof that I was on the right path!

"I'm not the person I was two years ago," Kerri says of her physical, mental and emotional transformation.

Credit: Kerri Hwang/LIVESTRONG.com Creative

Up until recently, I've always had a little voice in my head whispering that I'm not good enough. But I'm not the person I was two years ago. The changes I've made not only in my physical appearance, but mentally and emotionally are insane. My weight always made me shy because I didn't want people to look at me for fear I'd be seen as fat and gross.

Now, I'm totally OK with who I am. I'm not afraid to go to the pool anymore with my daughter, or get into a bathing suit at the beach, or run around with her at our local playground. I'm not afraid to try a new fitness class at my local rec center, and I'm not afraid to be silly and laugh when I'm out and about with my husband.

At first, I balked at spending money on a trainer. But the more I thought about it, I realized that over the years I'd already lost so much money on meal plans and workout DVDs and exercise memberships, that it was worth a try. It's the best financial investment I've ever made.

I found a wonderful support system at my gym first my trainer, then all the other clients who became my friends. Now, my husband and I just automatically calculate my personal training costs as part of our monthly budget. It's what I love, and working out keeps me healthy it's not a chore or an obligation.

"We all want instant results, but losing weight is about changing your lifestyle. You have to be consistent, and you also have to get out of your comfort zone to make those necessary changes."

Three times a week, I pick up my daughter from school and she hangs out and plays on her iPad while I work out. I joke that these times are also like therapy sessions. If I'm having a bad day, I can talk to others while exercising and work through my problems.

Never give up. We all want instant results, but losing weight is about changing your lifestyle. You have to be consistent, and you also have to get out of your comfort zone to make those necessary changes.

One of the biggest adjustments I had to make was the idea that I could make room in my diet for occasional indulgences. Every night, I reward myself with a small sweet treat, like two to three mini Reese's white chocolate peanut butter cups. I always thought it was a luxury I couldn't afford, but it turns out it's only an extra 80 to 120 calories.

Yes, sometimes I get impatient and want my weight to fall off more quickly but then I go shopping and realize that just a year ago I would never have been able to find anything in a regular department store that would have fit me. On those days or weeks when the scale doesn't seem to budge, I remind myself that I'm still losing inches around my arms and thighs and dropping clothing sizes. And I feel so much better! That's what's most important.

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Weight-Lifting Transformation: How One Woman Lost 93 Pounds in 2 Years - LIVESTRONG.COM

The question of how to lose belly fat is one that resounds around the internet. It's actually a slightly meaningless questioning, because targeting 'belly fat' is laregly impossible outside of surgical procedures it's more of a matter of knowing how to lose weight in general some of which will be around your belly. If you want to burn belly fat and get fit, this is our 'six-pack' ho ho of tips, cheats and strategies. Although there's no magic bullet, there are ways to burn visceral fat or belly fat that are tried, trusted and true.

Important note here, everyone: Belly fat these days is often referred to as visceral fat because that sounds scarier. If you really need to shed visceral fat because it's endangering your life, that is an area where you should probably be seeking medical advice. This is about slimming down a bit.

Our lose belly fat tips aren't necessarily quick, and this is not about telling you how to get six pack abs although we have a few articles on that topic. No, this is just a six pack of tips to getting a healthier life and feeling comfortable with the girth of your mid-riff. We're not looking to fat shame anyone here or totally bro out, we're just offering advice.

We've got some great tips, a few cheeky shortcuts and key strategies to lose belly fat quickly, healthily and sustainably. As we just said, there are no quick fixes here; we want you to develop habits that ensure you'll stay trim for good.Weve also got the lowdown on the best exercises to lose belly fat, and all the gear youll need to get started although, of course, the most important 'gear' is the bit between your ears.

There's no hard-and-fast rule for slim-down success: the best way to lose belly fat is the way that works around your lifestyle. If you follow an unsustainable plan, you won't last: it's as simple as that. In this article we lay out six principles that are applicable to everyone, whether you're a total beginner starting your weight-loss journey or a seasoned pro who fell off the wagon over Christmas.

These guiding lights will keep you on the straight and narrow, whether you've got time to hit the gym every day or a shift worker looking to manage your schedule. Dont try to take on more than you can reasonably fit into one day. And, despite the name of this feature, don't fixate on 'belly fat'. It's important to reduce visceral fat, which does tend to lurk around the belly area, but that is best achieved by trying to slim down and tune up overall.

Here are six strategies to help you start losing weight.

(Image credit: Getty Images)

The short answer to the question of how to lose belly fat is to burn more calories than you consume on a regular basis. In the fitness world, this is known as achieving a "calorie deficit".

If this sounds like a waking nightmare, there's a trick to it: what you need to do is ensure youre eating the correct kind of food to make sure you feel full and sated, even when consuming fewer calories than you're burning off. Certain foods are "empty calories" while others release energy slowly, keeping you fuller for longer.

But before that, you'll need to find a good way to track your calories burned and calories taken in. The free MyFitnessPal app is one of the best ways to record your calorie intake, but to track your calories burned, you'll need a dedicated fitness tracker. If you already own a smartwatch, most will offer calorie tracking as standard, but for those yet to make the plunge, the Fitbit Versa Lite is the best activity tracker you can buy right now. Check out the deal below.

Oh, and staying hydrated is crucial, as well

Fitbit Versa 2 | was 199.99 | now 159 at AmazonThe Fitbit Versa 2 is getting regular price cuts for the new year and is currently 40 off at Amazon and various other fine online retailers. The Versa 2 features advanced cardio tracking as well as the usual steps and sleep stuff, and has Alexa built in. It's also unusually stylish for a Fitbit.View Deal

Fitbit Versa Lite | was 149.99 | now 124.95 at AmazonThe Fitbit Versa Lite is the best affordable fitness tracker or smartwatch you can buy.It tracks deep and light sleep, steps, distance and calories, but that is barely scraping the surface of its capabilities. Via Fitbit's excellently presented app and sprawling ecosystem, you can use it as the basis of a complete fitness and diet programme. You can also enter your meals to log calories consumed, so you can have all your dietary data in one place.View Deal

Fitbit Versa 2 Smartwatch

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S'Well Marble Drinking Water Bottle | now 25.00 at John LewisIn this case beauty is more than skin deep. This bottle is vacuum sealed, which means it should be able to keep liquids warm for 12 hours and cold for 24 hours. Its stainless steel, has a capacity of 500ml and requires handwashing, and its definitely one for one-upping your co-workers boring flasks and supermarket specials.View Deal

BEEFit Biltong, 10 x 30g bags | now 16.99 on AmazonLooking for a calorie-dense but highly nutritional snack? Swap your bag of crisps or chocolate bar for biltong, a cured meat snack now in handy 30g bags, to keep yourself fuller for longer. It's packed full of protein to help build muscle after a workout, and comes in either BBQ or chilli flavour.View Deal

Intermittent fasting is becoming more and more popular. It involves significantly cutting calories or abstaining from food altogether for a portion of the day or week, and then cramming all your calories into a much shorter time window.

The best-known intermittent fasting plan is the 5:2 diet, where you eat as you normally would (although hopefully a bit healthier) for five days a week, then scoff no more than 600 calories two days a week.There are also variants of this diet where you consume almost no calories, two days per week. This is much more doable than it sounds, so long as you are in good general health, but it's not exactly fun.

However, for trainees who are serious but not that serious, there's the 16:8 diet. With this diet you have only 8 hours a day to fit all your meals in, but can only drink water (and maybe some black coffee, if you're feeling naughty) within a 16 hour fasting period outside of those 8 hours. Most choose to eat from 10am to 6pm, but as long as you stay within an eight hour window, you can start and finish at any time of the day. This isHugh Jackman's strategy, so if you have ever wanted to be in Wolverine shape

Why try fasting, though? Well, during the fasting period the body will run out of sugar to run on, and so will start eating up the bodys fat stores. The big negative is the adjustment period: if you're used to a big breakfast or an early dinner, a 16-hour fast feels tough at first, especially if you're exercising. You're going to get seriously cranky.

Soylent Nutrition Shake, Cacao (Chocolate), 12 Pack | now 35.00 on AmazonMarketed as a 'complete meal in a bottle' soylent is a perfect on-the-go quick feed for breakfast or lunch. With 20g of plant protein - to keep you going and slow-burning carbs to help you stay full, Soylent is vegan, gluten free, nut free, dairy free and low GI. At under 3 a shake, it's an ideal replacement to your usual hurried, bland supermarket meal deal.View Deal

Weight training is a great way to tip your muscle-fat ratio the right way

(Image credit: Getty Images)

Dead set on having chips? An air fryer can deliver a lot of the delicious taste with less of the not-quite-so-delicious oil

(Image credit: Future)

If you eat fried food all the time, switching to an air fryer will definitely cause you to lose weight unless buying one causes you to start eating loads of chocolate because you've reduced your fat intake. No, it doesn't taste as delicious as proper fried food of course not but it turns out meals with a good fried/roasted taste, but with up to 80% lower fat content.

If you don't eat fried food all the time but like to treat yourself now and then, switching to an air fryer could still help with you to lose weight. Even with a solid balanced diet and a good workout ethic, there will come a time when your willpower will falter and you'll want to fall back on your old favourites, like fried chicken, fish, chips and all the other foods you love normally dripping with grease. If you schedule in cheat days and do this in a controlled way, it's good to know you're cooking these foods in a way that still helps you hit your goals.

Enter the air fryer. The best air fryers are revolutionary pieces of kit that use hot air combined with a teaspoon of oil (as opposed to the gallons of oil found in the deep-fat variety) to cook your crispy favourites. If kitchen space and budget is no object, you can cook a whole chicken in the Philips Airfryer XXL, but if you're after something a little more economical, Ninjas AF100UK Air Fryer is lightweight, compact and versatile, perfect for portion control. Check it out below.

Ninja AF100UK Air Fryer | was 119.00 | now 89.00 at AmazonFry food guilt-free using comparatively very little oil and a blast of hot air. If you're a junk food addict, it's one of the best ways to arrange your cheat days so that you're still having guilt-free food while fitting your macros, calorie count or diet of choice. The Ninja model is lightweight, compact and versatile, also capable of roasting, dehydrating and reheating food in addition to the air fry function.View Deal

This is just one way to have your (fried) cake and eat it too. Swapping high-calorie pints of ice cream to the low-calorie versions like Halo Top or Oppo, or switching out cholesterol-laden butter for a healthier olive spread, are other easy ways you can make relatively simple lifestyle choices and still keep weight off.

There are two main types of exercise: cardio training and weights, otherwise known as resistance training.Although cardio burns a lot of calories while you do it, weight training builds muscle which burns more than fat as you go about your day. The more muscle mass you have, the more calories you'll burn even when not working out.

Resistance training may seem scary if you're doing it for the first time, especially in the gym when the area's dominated by serious lifters, but you dont have to start adding big plates to the bar right now. There's plenty of ways to get started at home with smaller weights such as dumbbells, kettlebells and even medicine balls.

Were not going to list every single lifting exercise, so why not pick the body part you want to start toning up and check out some of our muscle-building how-tos. One you've done that, grab one of the best dumbbell sets on the market. They're not just for arms: you can use a dumbbell to work your core, shoulders, and even your legs with combination movements. Once you're comfortable in your own home, you can move on to more advanced equipment at the gym.

BodyPower 20 kg Cast Iron Spinlock Dumbbell set | was 59.99 | now 39.99 from Fitness SuperstoreYou just can't beat a good old pair of cast iron weights, and a testament to this is the fact they can be found under the beds of dads and granddads up and down the country. Get your own and they will last a lifetime and for all of their noisy, palm-chafing downsides, there is a kind of nostalgic loveliness to the spin collar set-up.View Deal

All of this aside, dont neglect cardio, as regular cardio workouts are important for fitness and stamina.

Electric Muscle Stimulation can help your muscles recover faster

(Image credit: PowerDot)

It may seem gimmicky when you unwrap your new six-pack vibrating belt, complete with a picture of Ronaldo on the box, but don't roll your eyes just yet. While you can't just sit there eating crisps and expect to get ripped, Electric Muscle Stimulators can help as part of a controlled dietary and exercise plan.

EMS can cause the muscles to contract, essentially tensing and untensing rapidly. During downtime post-workout, you can continue to encourage muscle growth with EMS, while the right bit of kit can also encourage faster recovery, allowing you to get back in the gym all the quicker. According to the Journal of Strength and Conditioning Research, EMS stimulates the muscle in the same way as a massage, prepping it for the next go-round.

It's not a bona fide shortcut to a six-pack, but it can speed up the muscle-building process with regular use.

(Image credit: Sixpad)

Our top choice is always SIXPAD as used by Cristiano Ronaldo, a man who takes great pride in his body. Perhaps a little too much pride, the unkind or jealous might say. Amazon also sells all manner of abs belts by brands we have never heard of, for about 20. Needless to say we dont recommend these.

PowerDot 2.0 - Smart Electric Muscle Stimulator | now 185 at AmazonAlternatively, the PowerDot 2.0 is a smartphone-controlled muscle stimulating monster.This neat muscle stimulator works from your phone, allowing you to control intensity, stimulation and goal. Reduce your recovery time and increase muscular performance, as the PowerDot working to support your gym schedule. This model has two stimulators, but you can scale up to four for 325View Deal

Planks are a tough abs workout and a great end-of-workout finisher

(Image credit: Taco Fleur from Pixabay)

As well doing both muscle-building and cardio exercises, if you want to lose belly fat its also important to switch up the pace of your workout.

Every time you workout, you should exercise using both steady state (working hard but not at max capacity, such as during brisk jog) and high intensity (going flat out, like sprinting) to torch your abdominal fat.

Steady state or aerobic exercises include cycling, running or uphill hiking.Its a crucial part of losing belly fat because it burns through your fat stores. However, it also uses your sugar stores for energy first, so you need to do steady-state for long enough to use up all that sugar before it eats into your fat reserves.

High intensity workouts use mainly sugar for fuel, so they don't hit the fat right away, but it does help in building muscle, which will help you torch fat even on days you're not exercising. Explosive weight lifting, sprinting and HIIT-friendly exercises like mountain climbers are all great high-intensity exercises.

A good fitness tracker will help you to gauge the intensity of your workout by monitoring your heart rate. For overall fitness trackers, check out the Fitbit Versa Lite above, but for a dedicated running watch, you can't beat the Garmin Forerunner 645, the best on the market right now.

Find out more about heart rate zone training

Garmin Forerunner 645 | now 276.93 at AmazonGarmin dominates the running/fitness watch category so totally, it's almost embarrassing for the competition. The most recent addition to their premium line, the Garmin 645, incorporates GPS and wrist heart-rate tracking, which is good for monitoring your resting and all-day rates. The 645 crunches a lot of data to suggest recovery times, make a decent stab at estimating your VO2 Max, tell you how optimal your training load and lots, lots more.View Deal

FitBit Aria 2 smart bathroom scale | was 119.95 | now 105.00 on AmazonThis clever scaletells you your weight, BMI and body fat percentage which is all a lot of people want. It then reports this to your Fitbit account, so you can monitor your weight trends and use it alongside your Fitbit wearable's daily calorie-burn estimates. Add MyFitnessPal or Fitbit's own dietary features and you can then sync your meal-plans, daily calories consumed and weight goals, if you want.View Deal

The most important thing to bear in mind is this: losing weight takes time. You'll have setbacks and slip-ups, but if you stay committed to your goal, you'll be fitter and healthier in 2020, building up great habits for many years ahead.

Need some help to get started? Check out all the latest deals on the kit you'll need to get fit in 2020.To start with, you'll need a killer playlist and a good set of workout headphones to listen to it on:

Beats By Dre Powerbeats Pro | now 219 on AmazonPowerbeats Pro are a 'game changer' for Beats; the quality of them is over and above anything the brand has produced before. Designed for workouts and running, the clever design of these true wireless buds means they stay still in your ears during even the most arduous physical jerks. Battery life is way better than most true wireless buds at 8-9 hours and they recharge incredibly fast.View Deal

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How to lose belly fat: burn visceral fat, feel fitter and reveal your abs in 2020 - T3

Cardiac Rehabilitation Market Size USD 1.37 billion in 2018, CAGR of 6.6%, Cardiac Rehabilitation Industry Trendsfree fall in healthy living lifestyle, multiple global initiative and government policies.

New York, March 02, 2020 (GLOBE NEWSWIRE) -- According to the current analysis of Reports and Data, thecardiac rehabilitation marketwas valued at USD 1.37 billion in 2018 and is expected to reach USD 2.29 billion by the year 2026, at a CAGR of 6.6 %. Cardiac rehabilitation is a healthcare program that guides people who have survived a heart attack, transplant surgery, or any other heart disease to live a healthy lifestyle. They provide counseling to the patients about diet, exercises, stress management, etc. so that the person lives an optimal quality of lifestyle. Moreover, Cardiac rehabilitation also offers different programs to people with different medical histories.

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The rising number of heart surgeries due to various diseases such as cholesterol, metabolism syndrome, diabetes, and other lifestyle disorders is a critical factor for market growth. According to the Center for Disease Control and Prevention (CDC), nearly 71 million adults have high cholesterol consisting of low-density lipoprotein, a common cause of heart disorders in the US. Patients suffering from cardiac diseases such as arrhythmia and cardiomyopathy are also expected to fuel the market widely. Atrial fibrillation, a prevalent type of arrhythmia, has widely affected the population in the US. For instance, the Center for Disease Control and Prevention (CDC) estimated that about 2.7 million people in the US have atrial fibrillation, and this number is further expected to increase in the near future.

Furthermore, the elderly population is quite prone to heart disorders due to aging effects, becoming a critical factor for the cardiac rehabilitation market. Regionally, Asia Pacific is expected to give the highest share in the market due to the presence of a vast elderly population in the area considering China and India. The exchange also provides a massive opportunity for technological advancements in the healthcare sector. New devices are generated, such as hand devices that track heart rate, blood pressure, count footsteps, etc. to improve lifestyle, which is expected to propel the market growth. However, high cost of cardiac rehabilitation devices, frequent product recalls, and high costs involved in the technology behind the products are expected to be a significant restraint for the market. Moreover, rising awareness could reduce the prevalence of such diseases leading to a decrease in market growth.

Further key findings from the report suggest

To identify the key trends in the industry, click on the link below: https://www.reportsanddata.com/report-detail/cardiac-rehabilitation-market

For the purpose of this report, Reports and Data has segmented the Cardiac Rehabilitation market on the basis of device type, application, end use and region:

Device type Outlook (Revenue in Million USD; 20162026)

Application Outlook (Revenue in Million USD; 20162026)

End Use Outlook (Revenue in Million USD; 20162026)

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Regional Outlook (Revenue in Million USD; 20162026)

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Cardiac Rehabilitation Market To Reach USD 2.29 Billion By 2026 | Reports and Data - Yahoo Finance

Metabolism is the set of chemical reactions that break down the food we eat into energy and muscle.

Though many people think that they will lose weight if they speed up their metabolism, this isn't necessarily true. Here's what you need to know about the complicated relationship between metabolism and weight-loss.

When people refer to metabolism being "fast" or "slow" what they are really referring to is a measure of Basal Metabolic Rate (BMR). BMR determines the number of passive calories that you burn these are the calories that your body uses up while at rest.

A popular misconception is that adding muscle will help you metabolize calories faster and while this is partially true, muscles at rest actually burn very few calories. Most of the metabolizing energy you expend is through your brain, heart, kidneys, and other organs that are constantly at work keeping you alive and healthy.

There is evidence that cardiovascular exercise can help boost your metabolism for a short period after you work out, but this effect only lasts for an hour or so and is not usually enough to cause significant weight loss.

There's also the myth that eating certain foods will speed up your metabolism. But the reality is that even if certain foods can affect your BMR it's not nearly enough to make a noticeable difference in your weight.In order to lose weight, you must create a deficit between the calories you consume through food and the calories you burn through a combination of diet, physical activity, and passive metabolic processes that are largely out of your control.

The sad truth is that it's hard to change your BMR in any significant way. The fact that some people naturally have a faster BMR than others is largely due to genetics.

A review, published in 2011 in Molecular Genetics and Metabolism, that examined 9 twin studies and 19 family studies found that metabolic syndrome and some of the symptoms associated with it including obesity, high cholesterol, and insulin resistance are common among families, suggesting a significant heritability factor.

The exception to this rule comes up only for rare illnesses like Cushing's syndrome or hypothyroidism, which both slow metabolism.

As you age, your metabolism becomes less efficient, or what we think of as "slowing down," says Heather Seid, a registered dietician and Bionutrition Program Manager at ColumbiaUniversity.

There are many reasons your metabolism slows down, including losing muscle mass and changes in your cells. But the main reason for metabolism change is that people become less active as they get older.

Unfortunately, you can't completely stop your metabolism from slowing down as you age but exercise may give you a boost. Studies show that keeping active as you grow older can help curb a metabolism slowdown.

See the original post here:
How metabolism works and why you can't speed it up to lose weight - Insider - INSIDER

Visceral fat, also known as belly fat, is easily overlooked because, unlike subcutaneous fat (the type of fat you can pinch), it lies close to vital organs. Its inconspicuous nature doesnt make it any less threatening, however. On the contrary, a build up of visceral fat can interfere with vital bodily processes, raising your risk of deadly conditions, such as heart disease.

Luckily, visceral fat can be fended off by making positive dietary decisions, and an encouraging body of literature makes the case for eating particular food groups.

One key food group is soluble fibre, the type that mixes with water to form a viscous gel-like substance.

Research investigating its properties shows that it helps slow down the delivery of digested food from the stomach to the intestines.

When soluble fibre reaches the colon, its fermented by gut bacteria into short-chain fatty acids. These fatty acids are a major source of nutrition for colon cells.

READ MORE:How to lose visceral fat: The exercise proven to banish the dangerous belly fat

It has also been suggested that this may also help reduce visceral fat by suppressing your appetite.

For example, studies show that short-chain fatty acids help increase levels of fullness hormones such as cholecystokinin, GLP-1 and PYY.

They can also help reduce levels of the hunger hormone ghrelin, notes research.

Whats more, a study in 1,114 people found that simply increasing soluble fibre intake by 10 grams daily reduced the risk of visceral fat gain by up to 3.7 percent.

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To pack your diet full of fibre, try eating more flaxseeds, sweet potatoes, legumes and grains.

Protein-rich foods have also been shown to activate processes that lead to weight loss.

Research attributes its effect to increasing levels of the fullness hormones GLP-1, PYY and cholecystokinin.

Like fibre, it can also help reduce levels of the hunger hormone ghrelin.

Whats more, studies have shown that protein can help boost your metabolism as well, which in turn promotes weight loss and visceral fat loss.

In addition, many studies show that people who eat more protein tend to carry less visceral fat.

One notable study in 23,876 adults showed that a higher protein intake was linked to a lower body mass index, higher good HDL cholesterol and a smaller waist circumference, which is a marker of visceral fat.

HDL cholesterol is a healthy type of fat found in your blood that flushes a harmful fat called LDL cholesterol out of your system - a key preventative measure against heart disease.

Protein is naturally found in meat, fish, eggs, dairy, legumes and whey protein.

For optimal results, however, a healthy, balanced diet should be combined with regular exercise.

Harvard Health advises engaging in regular moderate-intensity physical activity at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat.

Moderate-intensity exercise is anything that gets your heart pumping, such as running, cycling or swimming.

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How to get rid of visceral fat: Increase your intake of these two foods to reduce fat - Express

THEY'RE WORKING WITH KIDS FOUR YEARS OF AGE AND OLDER. THE GOAL IS TO INSTILL THESE VALUES YOUNGSO AS THEY GET OLDER, PROPERLY DEALING WITH STRESS BECOMES SECOND NATURE. "IF YOU LOOK AT THE WAY KIDS ARE GROWING UP THESE DAYS, IT'S A DIFFERENT WORLD THAN THE WORLD WE INHERITED WHEN WE GREW UP. IT'S FASTER, IT'S MORE COMPLEX, IT'S CHANGING." AND TO COMBAT THOSE CHANGESGOELITZ AND HIS TEAM AT THE HEART MATH INSTITUTE DEVELOPED THE 100 THOUSAND COHERENT KIDS INITIATIVE. TEACHING KIDS HOW TO MANAGE THEIR STRESS. "THAT INCLUDES THINGS LIKE HEART HEALTH, WHAT IS THE HEART? GOOD SLEEP, GOOD DIET, A LOT OF EXERCISE, BUT ALSO VERY IMPORTANTLY EMOTIONAL HEALTH." EMOTIONAL HEALTH TO THE WARD FAMILY IS EVERYTHING..AYDEN IS JUST NINE YEARS OLD AND HE SAYS HE FEELS A LOT OF PRESSURE DURING CLASS. "IT'S ALL THE TESTS AND BEING GOOD ENOUGH." "I THINK IF I LOOK INTO THE FUTURE, THE SCHOOL'S TEACHING THEM HOW TO DO MATH AND ENGLISH AND READING AND EVERYTHING ELSE, BUT THERE'S NOT A LOT OF TEACHING THEM HOW TO BE HAPPY AND HOW TO DEAL WITH THE STRESS THAT'S IN THE WORLD TODAY AND THE CHAOS AND THE CHANGE." CHILDREN TAKING THE COURSE WORK AT THEIR OWN PACELEARNING THROUGH FUN ACTIVITIES. ALSO PRACTICING BREATHING TECHNIQUES. "IT'S JUST ABOUT GETTING IN YOUR HEART AS MUCH AS YOU CAN, AND WHEN YOU'RE NOT IN THERE, REALIZING IT AND TRYING TO GET BACK IN. AND THE TECHNIQUES ARE AS SIMPLE AS ANY TECHNIQUE CAN BE." AYDEN SAYS IT HELPS WHEN HE'S NERVOUS ABOUT A TEST. "I ASKED TO GO TO THE BATHROOM, AND I TAKE A BREATHER AND DON'T ACTUALLY GO THE BATHROOM." "IT FEELS VERY SATISFYING BECAUSE WE KNOW WE'RE REACHING KIDS WHERE THEY NEED TO BE REACHED. WE'RE GIVING THEM SOME UNIQUE SKILLSETS AND IDEAS THAT ARE SO VITAL FOR THEIR WELLBEING." NOT ONLY HAS THE PROGRAM BEEN LAUNCHED HERE ON THE CENTRAL COAST..... IT'S ALSO BEING USED IN PLACES LIKE ENGLAND AND SOUTH AFRICA. THE BEST PART IS IT'S FREE AND AVAILABLE ONLINE FOR EVERYONE. IF YOU WOULD LIKE TO SIGN UP FOR THE PROGRAM, YOU CAN VISIT OUR WEBSITE FOR MORE INFORMATION AT KSBW DOT COM.

100,000 Coherent Kids Initiative teaches importance of physical, emotional and mental health

Goal is to teach kids to properly deal with stress

Updated: 10:51 PM PST Mar 1, 2020

The HeartMath Institute in Boulder Creek has launched the 100,000 Coherent Kids Initiative. An online educational program that works with children, teaching them the importance of physical, emotional and mental health. Working with kids 4 years of age and older, the goal is to instill these values young so as they get older, properly dealing with stress becomes second nature."That includes things like heart health, what is the heart? Good sleep, good diet, a lot of exercise but also, very importantly, emotional health," explained Jeff Goelitz, director of education at the HeartMath Institute. "If you look at the way kids are growing up these days, it's a different world than the world we inherited when we grew up. It's faster, it's more complex and it's changing."Emotional health to the Ward family is everything. 9-year-old Ayden Ward said he feels a lot of pressure during class."It's all the tests and (feeling) good enough," said Ayden."I think if I look into the future, the school's teaching them how to do math and English and reading and everything else, but there's not a lot of teaching them how to be happy and how to deal with the stress that's in the world today," said Ayden's father, Owen Ward. "They know some of (these ideas) already, but they're resistant to (my wife and I) trying to teach them. But you put it onto their iPad in an engaging way where there are characters and exercises, and they just seem more open to it."Children take the coursework at their own pace, learning through fun activities and breathing techniques. "It's about getting in your heart as much as you can. When you're not in there, realizing it and trying to get back in. The techniques are as simple as any technique can be," said Ward.Ayden said these techniques help him when he's nervous about a test."I ask to go to the bathroom, and I take a breather. I don't actually go the bathroom," said Ayden."It feels very satisfying because we know we're reaching kids where they need to be reached," said Goelitz. "We're giving them some unique skillsets and ideas that are so vital for their wellbeing."Not only has the program been launched on the Central Coast, it's also being used in places like England and South Africa. It's also free online and available for everyone. For more information on how to sign up, you can visit the HeartMath Institute's website.

The HeartMath Institute in Boulder Creek has launched the 100,000 Coherent Kids Initiative. An online educational program that works with children, teaching them the importance of physical, emotional and mental health. Working with kids 4 years of age and older, the goal is to instill these values young so as they get older, properly dealing with stress becomes second nature.

"That includes things like heart health, what is the heart? Good sleep, good diet, a lot of exercise but also, very importantly, emotional health," explained Jeff Goelitz, director of education at the HeartMath Institute. "If you look at the way kids are growing up these days, it's a different world than the world we inherited when we grew up. It's faster, it's more complex and it's changing."

Emotional health to the Ward family is everything. 9-year-old Ayden Ward said he feels a lot of pressure during class.

"It's all the tests and (feeling) good enough," said Ayden.

"I think if I look into the future, the school's teaching them how to do math and English and reading and everything else, but there's not a lot of teaching them how to be happy and how to deal with the stress that's in the world today," said Ayden's father, Owen Ward. "They know some of (these ideas) already, but they're resistant to (my wife and I) trying to teach them. But you put it onto their iPad in an engaging way where there are characters and exercises, and they just seem more open to it."

Children take the coursework at their own pace, learning through fun activities and breathing techniques.

"It's about getting in your heart as much as you can. When you're not in there, realizing it and trying to get back in. The techniques are as simple as any technique can be," said Ward.

Ayden said these techniques help him when he's nervous about a test.

"I ask to go to the bathroom, and I take a breather. I don't actually go the bathroom," said Ayden.

"It feels very satisfying because we know we're reaching kids where they need to be reached," said Goelitz. "We're giving them some unique skillsets and ideas that are so vital for their wellbeing."

Not only has the program been launched on the Central Coast, it's also being used in places like England and South Africa. It's also free online and available for everyone. For more information on how to sign up, you can visit the HeartMath Institute's website.

See the original post:
100,000 Coherent Kids Initiative teaches importance of physical, emotional and mental health - KSBW Monterey

A new guide has been launched that can help nurses to advise female patients on reducing their risk of developing cancer through leading a healthier lifestyle.

The guide has been developed with the aim of empowering women at different stages of their lives to develop healthy habits to reduce their risk of cancer and other health conditions.

The World Cancer Research Fund (WCRF), which funds research on the prevention of cancer through diet and lifestyle, has launched a new booklet titled theWomens Health Guide.

The guide covers a number of different health factors that can affect a womans cancer risk throughout her life

Jacqui Walker

The booklet promotes the message that women can make small changes to their health and lifestyle that can reduce their risk of developing cancer.

It contains information on cancer prevention, symptoms and screening as well as practical tips on healthy weights, keeping active, breastfeeding, eating well during pregnancy and the menopause.

The guide has simple to use interactive activities such as a quiz, a food diary and an exercise calorie calculator, noted the charity.

It suggested the concise and informative guide was helpful in encouraging behaviour change with patients by making conversations between health professionals and female patients easier.

The positive message is that women can make small changes to their health and lifestyle that can reduce their risk of developing cancer, the charity highlighted.

If we all lived healthy lifestyles, which includes not smoking, eating a healthy diet, being physically active and maintaining a healthy weight, around 40 of cancer cases could be prevented, it said.

Jacqui Walker, an advanced nurse practitioner and general practice nurse in Falkirk, said: Womens Health Guide has lots of useful tips and advice for health professionals to use with female patients.

I find it helpful in encouraging behaviour change with my female patients as it makes conversations between them and myself easier, she said.

The guide covers a number of different health factors that can affect a womans cancer risk throughout her life and the simple changes she can make in order to reduce that risk.

Rachel Clark, nutritionist and health promotion manager at WCRF, said: There are so many things that can affect our health on a daily basis that we might not always think about.

For example, having a poor diet, drinking alcohol and not exercising enough can all increase our risk of cancer. However, making small changes can make a huge difference to our overall health and cancer risk.

As a woman and mum, I find it important to be aware of what can affect my overall health so that I can make informed decisions about my lifestyle, said Ms Clark.

This guide has tips for everyone from breastfeeding to eating well and exercising, Id recommend it to all women who want to improve their health, she added.

This guide has tips for everyone from breastfeeding to eating well and exercising

Rachel Clark

To reduce cancer risk, the guide recommends commons sense advice such as maintaining a healthy weight, exercising more, eating more fruit, veg, beans and grains and voiding junk food.

It also promotes drinking less alcohol and avoiding sugary drinks, not relying on supplements, breastfeeding babies if possible and not smoking.

View post:
Guide aims to empower women to adopt 'habits to reduce cancer risk' - Nursing Times