Let our news meet your inbox.

Im like a lot of Americans.

For most of my adult life, I have been overweight. While I struggled to eat well, my weight slowly climbed until I was firmly entrenched in the realm of obesity. The numbers on the scale continued to creep up, until I found myself at a point where my health was becoming a concern.

Intrinsically, I knew the problem stemmed from probably-too-large portions and frequent diet sabotage due to my love of sweets.

Then there was the battle to get to the gym. Like many of us, I started to find reasons to skip the gym. I had injuries that were both the cause and the result of inactivity, and I let them keep me on the couch. Excuses such as, I just need to rest my back today, or Im not feeling up to it, but Ill go tomorrow, added up. Before I knew it, more than just a day of exercise had passed. More than just one extra snack was added to my day. More than just one excuse had formed.

I had created a lifestyle of unhealthy habits.

At the beginning of 2017, I knew this struggle was threatening to cost me my health. I was 58 and 244 pounds. There was no escaping the reality that I was obese. And unfortunately, Im not alone. The Centers for Disease Control and Prevention estimate that 36.5 percent of adults in the U.S. are obese. In other words, I was a fairly typical case, and I had finally come to the end of this journey. I was ready to make real, permanent changes to my lifestyle, not just for a trimmer waistline, but for better overall health. With all of the chronic diseases and conditions associated with obesity, I knew I couldnt continue like this. I wanted to feel better, enjoy life more and be there for my family.

Right. And because of that, I do have one unique tool at my disposal: I have been a writer and editor working with the American Council on Exercise (ACE) since 1998. In my time with ACE Ive written countless articles, including pieces on optimizing your environment for success, how to maximize motivation, and how to become a more intuitive eater. Ive edited textbooks on behavior change, personal training and health coaching. During that time, Ive worked closely with some of the nations leading experts on how to turn science and research into action. My writing relies on my ability to take the complex science they describe and reframe it so that it becomes usable for health and fitness professionals who are tasked with inspiring their clients each day.

I knew this struggle was threatening to cost me my health. I was 58 and 244 pounds. There was no escaping the reality that I was obese.

I knew this struggle was threatening to cost me my health. I was 58 and 244 pounds. There was no escaping the reality that I was obese.

It took me far too long to realize that I had been squandering a tremendous opportunity I had never taken that next step and inspired myself. I had every tool I needed to create a healthy life for myself. Why hadnt I?

There were, of course, pockets of progress here and there. In the two years before I finally committed to true lifestyle change, Id lost 25 pounds, gained 30 back and then lost 10 more. With two years of what I thought was consistent effort as well as constant thought and nagging frustration Id netted a mere five-pound weight loss. Why? The changes I had been making were not sustainable to me, and so I kept going back to old habits.

After brainstorming and soul searching in a world of endless health and fitness information, I came back to basics. I know that nearly every piece of research begins with a description of the obesity and physical inactivity epidemics, along with statistics on how few of us are meeting governmental guidelines. As described in the 2008 Physical Activity Guidelines for Americans, The content of the Physical Activity Guidelines complements the Dietary Guidelines for Americans. Together, the two documents provide guidance on the importance of being physically active and eating a healthy diet to promote good health and reduce the risk of chronic disease.

The exercise and dietary guidelines are known as the blueprints for living a healthy life.

This is where my journey what Im calling The Lifestyle Project began.

The idea of The Lifestyle Project is to adhere to these two sets of guidelines for a full year, with the close guidance of the American Council on Exercise and its team of experts. Perhaps Ill find that adhering to the guidelines is next to impossible, and this will become an embarrassing journal of my failures and frustrations. Maybe Ill struggle through the year only to find that the government guidelines dont go far enough to substantially impact my health and fitness.

Or, just maybe, Ill find that living by the rules isnt so bad after all.

Your Video Begins in: 00:00

On Day 1 which took place back on February 1, 2017 I began adhering to the Physical Activity Guidelines:

The Dietary Guidelines are quite a bit more complicated. I decided to simplify things at first by focusing only on my total calories (2,500 daily calories) and my macronutrients. Because Im a health editor, I had access to a senior exercise scientist who developed a personalized nutritional plan tailored to my goals. Since I was going to be doing a fair amount of strength training (in attempt to lose weight and gain muscle mass) I was given a high daily protein intake. Protein also leads to satiety, which is helpful when trying to control cravings. The idea was also for me to cut fat from my diet while keeping things within the appropriate ranges. Based on my age and profile, I established the following targets:

I came out of the gates really strong. Meeting the Physical Activity Guidelines wasnt too much of a challenge, though it did mean that I had to stop letting my excuses get the best of me. Stated simply, meeting these guidelines involved getting one or two more workouts done each week than Id been completing before changing my lifestyle.

Eating, of course, is much more complicated. What I thought was going to be a project centered on planning and crunching the numbers turned out to be more about flexibility and the ability to follow less-healthy days with healthier ones in order to bring my numbers into balance over time. For example, during Month 1, my meals included a Valentines Day dinner at an Italian restaurant, complete with pasta and a shared tiramisu dessert. My fat intake that day was off the charts, but I managed to balance it with better days and meet my overall goals. Over the course of the month, I averaged the following daily intake: 2325 calories, 278 g of carbohydrate, 58 g of fat, and 172 g of protein, which meant I was almost exactly in line with the goals outlined above. I learned that perfection is unattainable, but balance over time is certainly possible.

Moving forward, I began to adopt the remaining guidelines, including monitoring my intake of sodium and added sugars, varying the colors of the vegetables I consume and ensuring that at least half of my grains are whole grains. The goal was to adhere to all of the rules in both sets of guidelines by August 1, which is the midpoint of my one-year project, giving me six months of full compliance.

This project is about far more than weight loss. Its about taking a holistic approach to my health and fitness. Many people get tripped up in their efforts because they set unrealistic long-term goals, which only serve to sabotage their motivation.

Instead of setting a long-term goal to get under 200 pounds, I started small. I set an initial goal of losing 5 percent of my body weight. There is a body of research establishing considerable health benefits associated with losing that amount of weight, including improving your metabolic health by enhancing insulin sensitivity, thereby reducing your risk for diabetes and cardiovascular disease.

I am thrilled to report that it took me only six weeks to hit that initial goal. On March 14, I weighed 231.2 pounds, which meant that I had lost 13.3 pounds more than 5 percent of my body weight.

What this proves is that you can do this! When I decided to start this challenge, I was an obese, lightly active 43-year-old man who was unknowingly eating a terribly high-fat diet. Sure, six weeks later I was still an obese 43-year-old man, but I had successfully made lifestyle changes that were driving concrete, measurable improvements to my health. Im feeling more confident, Im exercising with less pain and Im losing weight without starving myself or adhering to some crazy fad diet.

You can do this.

My struggles are not my struggles alone. My story is the story of every person whos navigated the trials and tribulations to get to what we all want in the end: To live a healthy life.

Im proud that NBC News BETTER invited me to share my journey with you through the completion of The Lifestyle Project and beyond, and now I want to hear from you.

Have questions about my journey? Ask me on Twitter!

Daniel J. Green, a writer and editor based in Asheville, NC, currently serves as Senior Editorial Consultant for the American Council on Exercise.

Let our news meet your inbox.

Visit link:
'I'm an Overweight Health Editor and I'm Finally Taking My Own Advice' - NBCNews.com

Shay Mitchell joined trainer Harley Pasternak for a workout at the first-ever Propel Co:Labs Fitness Festival in Los Angeles, August 12, 2017. Michael Simon/startraksphoto.com

I consider myself to be pretty fit, says Shay Mitchell. The30-year-old Pretty Little Liars alum proves she has as much stamina as style as she takes Us Weekly through a "very active" 24 hours in her life.

Going On The Record

At 7 a.m., Mitchell is already up and dressed. She starts her morning by filming a Lagree Pilates workout video for her YouTube channel a passion project since 2011 in her L.A. home. I just started using the Megaformer last week, the actress says of the machine, which is designed to sculpt muscles with tiny, targeted movements. Its extremely hard.

Mashing It Up

Im not the biggest breakfast person, she notes. I enjoy working out on an empty stomach, and then Ill grab a protein smoothie. The Toronto native switches between PB2 chocolate and banana powders as her base. As a 10 a.m. pre-lunch snack, she enjoys an avocado smashed croissant from Clark Street restaurant.

Hold Steady

Mitchell exercises four times a week, but I consider taking my dog for a hike a workout. The 11:30 a.m. mini session above is part of a piece for Extra about Propel Co:Labs Fitness Festival. (Her plank record is three minutes.) Saturdays are the most energy-packed. Ill start with SoulCycle, then see my trainer, she says. And if Im feeling really crazy, Ill go for a run.

Green Goddess

The avid globetrotter treats herself to buffets and room service when traveling, but she generally eats a plant-based diet. I make lots of different types of toasts, she says of her 12:30 p.m. lunch spread. On this day, that means tomato and avocado on whole-wheat and a simple side salad.

That's A Wrap

Getting my wraps on gets me pumped, says the boxing enthusiast. For an hour-long evening fix, she headed to Wild Card West Boxing Club in Santa Monica, where pro fighters train. I like the grittiness of it. A typical routine might consist of cardio, a combination of shadowboxing and glove work, an abs series and stretching.This was my real workout really, my therapy."

Dinna

A post shared by Shay Mitchell (@shaymitchell) on Aug 9, 2017 at 8:11pm PDT

Keep It Clean

After her action-packed day and an 8 p.m. Buddha bowl dinner, Mitchell unwinds with a hot beverage. Im a big fan of chamomile tea or hot water with lemon and a little cayenne pepper, she explains. I need to calm down after being so hyped. She eschews her phone but tries to get in 30 minutes of reading on her iPad (I have this great app called Texture with like a million magazines) before zonking out around midnight.

Want stories like these delivered straight to your inbox? Sign up now for the Us Weekly newsletter!

For the latest celebrity entertainment, news and lifestyle videos, subscribe to Us Weekly's YouTube Page!

Read the rest here:
Inside Shay Mitchell's Healthy Day - Us Weekly

Weve all been there before: hunched over our desks in the middle of the workday, sore and stiff after too many hours at the computer, too busy to grab lunch.

NowTracy Anderson and California Pizza Kitchen have teamed up to create a new kind of power lunch aimed at people who want to get their blood flowing and consume a nutrient-rich, energizing meal. The fitness guru, who counts Gwyneth Paltrow,Jennifer Lopez and Lena Dunham among her A-list clients, has come up with health and exercise tips to beat the midday funk to accompany CPKs new power bowls.

If youre sitting at your desk and youre having a stressful day or you just need a change of scenery, says the creator of the Tracy Anderson Method,taking a few minutes to reconnect with your body and move is really quite effective and healthy, even just for your mental health.

Andersons desk-side moves also focus on arm-toning and stretching. Dynamic stretching for me is for me what its all about, she says. Anytime youre moving your own body weight and your limbs as a force of resistance against the core of your body, you are expanding and contracting your body in a way that stirs up movement and motion. Its like oiling the Tin Mans joints, really. Its so key and quite energizing.

Below are Andersons health and fitness tips for your workday.

Standing Desk-side Twisted Arm LiftStand at your desk with your feet shoulder-width apart and lean into your right hip. The right hand should be placed over the left, both resting on the desk. From there, lift your hands overhead, twisting in towards your right side. Repeat 16x before starting a second set of 16 reps on the left side.Tip: Keep your core tight, with your abs actively engaged for added intensity.

Plank Arm Lift and Elbow PullStand at your desk with your feet slightly wider than shoulder-width apart. Place your hands on the desk in front of you with your back flat and lower your hips in a plank position. Stretch your right arm back overhead as you twist in the waist. Next, replace your right arm and pull your left elbow back. Replace and repeat 16x before starting a second set of 16 reps with left arm as your leading arm.Tip: Be mindful to extend through your full range of motion.

Elbow Desk Plank and Palm ReachStand at your desk with your feet slightly wider than shoulder-width apart, placing your elbows and forearms on the desk while holding a plank position. From here, reach your right arm straight down toward the ground, bending through the elbow to extend out to the side as you rotate your palms to face back. Repeat 16x before starting a second set of 16 reps on the left side.Tip: Keep your shoulders square, and your lats tucked down toward your back pockets to ensure your form is correct.

FROM PEN:Half Their Size: Erika Cockrell Lost 150 pounds After Ending a Toxic Marriage

CPK/Billy Farrell Agency

Standing Desk Reach and Arm PressStand at your desk with feet your shoulder-width apart. Extend both arms straight out to your sides with your palms facing backwards. From here, the right arm reaches towards the desk, then bend through to press arm back behind the body at shoulder level. Return to center and lift the left arm up to a high V-shape before returning to the center. Repeat 16x before starting a second set of 16 reps on the left side.Tip: Remember to breathe. Oxygen flow increases mobility and promotes circulation.

Anderson says doing these exercises throughout the day, along with making small changes like taking the stairs instead of the elevator can make quite a difference in your body and your health.

Feed your need for a nutrient dense mealThe other part of the daytime equation? Lunch. Nothing is more important than having a satisfying and nutrient-dense meal with high-quality ingredients like fresh veggies and fruits, lean proteins and super grains.

Thats why Anderson is a fan of CPKs new power bowls.

If youve got any kind of weight to lose or youre just trying to be healthy, and if youre an office snacker, is its really important that you choose something really flavorful for your lunch, says Anderson, whose favorite CPK power bowl, the Sante Fe Bowl includes lime chicken,chicken, tomatoes, sweet corn, black beans, red cabbage, fresh avocado, poblano peppers and toasted pepitas.I think a lot people make this mistake where theyll just have a sandwich or a simple salad or a yogurt and its not a flavorful experience so they find themselves snacking on [sugary treats like] gummy candies in the afternoon.

Follow this link:
Tracy Anderson Gives Health and Fitness Tips for the Office - People - PEOPLE.com

President Trump may tap a green-eyed superhero with a hair-trigger temper to whip Americans into shape, a new report said Thursday.

Brooklyn-born Lou Ferrigno, who played The Incredible Hulk in the 70s and early 80s CBS TV series of the same name, wants to head up the Presidents Council on Fitness, Sports and Nutrition to help get the US fit and healthy.

I have been corresponding with President Trump because I want to change America and make America healthy again. I am a top choice for them. I feel I am the best candidate for that, the bodybuilder and two-time Mr. Universe told the Daily Mail.

Nobody can surpass what I do, especially the life I have lived, what I have overcome and my passion with bodybuilding and fitness.

Ferrigno, 65, said he became pals with the exercise-averse Trump, 71, while appearing on Celebrity Apprentice and was as gung-ho taking on the role as his Marvel Comics character would be thrashing a bevy of bad guys.

The council is part of the Department of Health and Human Services and focuses primarily on public awareness campaigns a natural for the actor-turned-fitness guru.

Ferrigno, an avid Trumpster, said hes not worried that his lefty pals in Tinseltown will shun him for working for Trump.

Trump is a great president. America voted for him and I am a top choice for him. It is a shame because we have so many different problems. I feel safe with him when it comes to homeland security for our people, he told the website.

Trump, a solid athlete in military school, famously disdains exercise, contending it does more harm than good.

In the book Trump Revealed, Mike Kranisch and Marc Fisher of the Washington Post wrote about Trumps battery theory of energy.

After college, after Trump mostly gave up his personal athletic interests, he came to view time spent playing sports as time wasted. Trump believed the human body was like a battery, with a finite amount of energy, which exercise only depleted. So he didnt work out, they wrote.

Excerpt from:
Lou Ferrigno wants to head Trump's fitness council - New York Post

Registration is now open for the Middlesex County Department of Community Services, Office of Aging and Disabled Services Senior Health and Fitness Walk, scheduled to take place onWednesday, Sept. 13.

Middlesex Countys Roosevelt Park in Edison will once again host the walk, held from10 a.m.to1 p.m.Registration is free, but required. Contact your local Senior Center to register before the deadline, which isSept. 2.

The Walk is an event our senior residents look forward to each year, said Freeholder Blanquita B. Valenti, Chair of the Countys Community Services Committee. I encourage all eligible residents to register now and take advantage of the health screenings and a chance to walk in beautiful Roosevelt Park.

Sign Up for E-News

Free health screenings and wellness information will be available at the event. Boxed lunches and entertainment will follow the walk. There also will be raffles and special T-shirts for walkers.

Freeholder Director Ronald G. Rios added: The Board of Chosen Freeholders is dedicated to creating programs that enable all residents to be active and stay healthy. Maintaining a healthy lifestyle is especially important as we grow older, and this event has brought many of our residents together in the spirit of good health and good times.

Registration and other amenities are free. Information on health and wellness, as well as the free screenings, are intended to give all participants a better idea of how to improve their habits and maintain their current healthy lifestyle.

For more information, contact your local senior center or the Middlesex County Office of Aging and Disabled Services at732-745-3295.

Read this article:
County to Hold Senior Health and Fitness Walk - TAPinto.net

FAMILY

Lackawanna Community Fun Days. A pop-up park is scheduled from 11 a.m. to 4 p.m. Saturday, Lackawanna Public Library, 560 Ridge Road. Free event will feature bounce houses, pony rides, games, food trucks and music.

Family Fun Day. Last of season, noon to 4 p.m. Saturday, Artpark, Lewiston.

Family Fun on Saturday Afternoon. Last of season, noon to 5 p.m. Saturday, Middle Block, Old Falls Street, Niagara Falls. Arts and crafts, interactive childrens performers, Exercise Like the Animals fitness sessions and block party from noon to 2 p.m. Free.

Pampering event and open house. 11:30 a.m. to 1:30 p.m. Monday, People Inc. Marigold Senior Living, 3026 Grand Island Blvd., Grand Island. Grand Island Chiropractic will give a health presentation. Event also includes chair massages, spinal screenings and Graston Technique information. Additionally, products will be available for sale. To register or for more info, call 773-0907. Free.

Outdoor library. Including storytelling and craft program, last of season, 11 a.m. to 1 p.m. Tuesday, Canalside. Free.

Storytime. Last of season, 11 a.m. to 1 p.m. Wednesday, Canalside. For families and young children up to age 8. Free.

INDOOR FITNESS

DANCE

Chris Titus, of Buffalo, is pictured performing at a Verve Dance Studio battle in 2012. (Buffalo News file photo)

Battle @ Buffalo Under the Lights 7. Noon to 10 p.m. Saturday, New Era Flagship Store, 160 Delaware Ave. Bboying and Hip Hop dance competitions throughout the day. Tickets available at the door but also in advance at brownpapertickets.com/event/3063308. $10 adults, $5 for children. First 100 through the door get a special New Era Cap made for the event.

OTHER CLASSES

Water in Motion aqua fitness class. 10 a.m. Saturday, next Saturday, Jewish Community Center of Greater Buffalo, 2640 N. Forest Road, Amherst. Nonmembers can purchase a 10-class pass for $59. For more info, contact Eric Poniatowski at eponiatowski@jccbuffalo.org or 886-3172, Ext. 411.

Barre Fitness for Beginners. 8:45 a.m. Sunday, Buffalo Barre, 5843 Transit Road, Amherst. For more info, visit buffalobarre.com. $5-$20.

BollyX with Henna and Madhu. 11 a.m. Sunday, Oasis Dance Center, 920 Niagara Falls Blvd., City of Tonawanda. $7.

BodyAttack. 10:15 a.m. Sunday, 7:15 p.m. Monday, 5 p.m. Wednesday, Jewish Community Center of Buffalo, 787 Delaware Ave.

Get Movin exercise program. 5 p.m. Monday, Wednesday, Daemen College Academic and Wellness Center, 4433 Main St., Amherst. For individuals with or without disabilities ages 18 and older. For more info, visit daemen.edu. Free.

Chair exercise. 10:30 a.m. Tuesday, Thursday, The Dale Center, 33 Ontario St., Lockport. For info, call 433-1886. $2.

Meditation and relaxation. 11 a.m. Wednesday, Karuna Yoga Buffalo, 5225 Sheridan Drive, Amherst. For info, visit karunayogabuffalo.com.

Back and hip strengthening fitness. 10 a.m. Thursday, Immanuel Lutheran Church, 107 Scott St., City of Tonawanda. For more info, email karen4zumba@gmail.com.

Introduction to Meditation. 6 p.m. Thursday, Buffalo Barre, 5843 Transit Road, Amherst. $20.

SENIOR FITNESS

Those looking to keep fit have chances at exercise classes across the region, including Zumba Gold at the Independent Health Family Branch YMCA in Amherst. (Sharon Cantillon/Buffalo News file photo)

Senior Yoga Fit. 10 a.m. Monday, Wednesday, Jewish Community Center Benderson Family Building, 2640 N. Forest Road, Amherst. For info, call 204-2070.

Tai chi for seniors. 10:15 a.m. Monday, Friday, West Seneca Senior Center, 4620 Seneca St., West Seneca. Free.

Yoga for seniors. 10:45 a.m. Monday, Wednesday, West Side Community Services, 161 Vermont St. $2.

Zumba. 11 a.m. Monday, Richmond-Summer Senior Building, 337 Summer St. $2.

Zumba Gold. 1 p.m. Monday, Wednesday and Friday, Independent Health Family Branch YMCA, 150 Tech Drive. Included in YMCA membership or as part of the SilverSneakers program. For more info, call 839-2543.

Zumba Gold with Jaime. 9:15 a.m. Tuesday, Thursday, St. Georges Church, 2 Nottingham Terrace. For more info, call 574-9303. $5.

Chair yoga. 9:45 a.m. Tuesday, Thursday. Living Breathing Yoga, 7703 Niagara Falls Blvd., Niagara Falls. $10.

Zumba Gold. 1 p.m. Tuesday, Schofields Mondello Wellness & Family Center, 3333 Elmwood Ave., Town of Tonawanda. First class is free; each subsequent class is $2.

Preventing Falls with At-Home Exercises Seminar. 10 a.m. Wednesday, Hamburg Senior Center, 4540 Southwestern Blvd., Hamburg. Learn about exercises and equipment that can help individuals live safe, independent lives. Free.

Zumba. 10:30 a.m. Wednesday, Town of Tonawanda Senior Center, 291 Ensminger Road, Tonawanda. Preregister at 874-3266. $3.

SilverSneakers Cardio Circuit. Noon Friday, Jewish Community Center, 2640 N. Forest Road, Amherst.

TAI CHI

Kathy Morrisey, right, is among those who practices tai chi on Saturday at Taoist Tai Chi Society of USA, 968 Kenmore Ave. (Sharon Cantillon/Buffalo News file photo)

Tai Chi Chih. 9 a.m. Saturday, next Saturday, Clarence Hollow Wellness Center, 10946 Main St., Clarence. Eight classes for $80.

Taijiquan (tai chi). 10 a.m. Saturday, next Saturday, 9:30 a.m. and 6 p.m. Monday, 9:30 a.m. and 4 p.m. Friday, Peaceful Water Health and Fitness, 1914 Colvin Blvd., Town of Tonawanda. Try two classes for $20.

Taoist tai chi. Free open house 10 a.m. Saturday, next Saturday, 7 p.m. Wednesday, Taoist Tai Chi Society of USA, 968 Kenmore Ave. For info, visit buffalo.taoist.org.

Tai chi. 9:30 a.m. Monday, Jewish Community Center of Buffalo, 787 Delaware Ave.

Tai chi. 11 a.m. Monday, DeGraff Community Center, 139 Division St., North Tonawanda. $5.

Tai chi. 11:30 a.m. Monday, 11:15 a.m. Tuesday, 5:30 p.m. Tuesday, Jewish Community Center Benderson Family Building, 2640 N. Forest Road, Amherst.

Tai Chi for Better Balance. 10:30 a.m. Tuesday, Tosh Collins Senior Center, 35 Cazenovia St. $3.

YOGA AND PILATES

Hatha yoga. Drop-in class at 9:30 a.m. Saturday, next Saturday, Himalayan Institute of Buffalo, 841 Delaware Ave. $12.

Yoga Reset. 10 a.m. Saturday, next Saturday, 9:30 a.m. Tuesday, Karuna Yoga Buffalo, 5225 Sheridan Drive, Amherst.

Yoga. 10 a.m. Monday, the Dale Center, 33 Ontario St., Lockport. $5.

Pilates. 10 a.m. Monday, Clarence Hollow Wellness, 10946 Main St., Clarence. $8.

As the Spirit Moves you yoga. 5 p.m. Monday, Winery at Marjim Manor, 7171 E. Lake Road, Newfane. Bring your own yoga mat. $10.

Vinyasa yoga. 6 p.m. Monday, Shakti Yoga, 133 Grant St. $12.

Gentle yoga. 7 p.m. Monday, 10 a.m. Thursday, Body of Wealth Fitness, 3053 Main St. $10.

Pilates. 9 a.m. Tuesday, Thursday. Karyn Kelly Dance, 4223 Transit Road, Amherst. $6.

Chair yoga. 9:45 a.m. Tuesday, Thursday, Living Breath Yoga, 7703 Niagara Falls Blvd, Niagara Falls. $10.

Gentle yoga. 4:30 p.m. Tuesday and Thursday, Shakti Yoga, 133 Grant St. For more info, visit shaktibuffalo.com or call 884-9642. $12.

Elmwood Village Yoga. 5 p.m. Tuesday, 8:30 a.m. Wednesday, Lafayette Lofts, 598 Lafayette Ave. $10.

Gentle yoga. 9:15 a.m. Wednesday, West Side Community Services, 161 Vermont St. $10.

Yoga Relax. 9:30 a.m. Wednesday, Karuna Yoga Buffalo, 5225 Sheridan Drive, Amherst. $17.

Gentle Restorative Yoga. 6 p.m. Wednesday, Body Glyphix Studio, 12377 Big Tree Road, Wales. Free for cancer patients. $12.

Yoga Reset. 6:30 p.m. Wednesday, Clarence Hollow Wellness, 10946 Main St., Clarence. $15.

Beginner Yoga. Drop-in class, 5:30 p.m. Thursday, Himalayan Institute of Buffalo, 841 Delaware Ave. $10.

Baptiste Power Yoga. 6 p.m. Thursday, Buffalo Barre, 5843 Transit Road, Amherst. Call 880-7049 to register. $5-$20.

Gentle Yoga. 10 a.m. Thursday, Body of Wealth Fitness, 3053 Main St. $10.

Laughter Yoga. 6:30 p.m. Thursday, Many Hahas Laughter Yoga Club, 546 Eggert Road. Free.

ZUMBA

Zumba by Samira. 9:15 a.m. Saturday, next Saturday, North Buffalo Community Center, 203 Sanders Road; 9:15 a.m. Monday and 5:15 p.m. Zumba. Monday and Wednesday, St. Georges Church, 2 Nottingham Terrace. $5.

Zumba. 6:45 p.m. Monday, 9 a.m. Tuesday. St. Johns Lutheran Church, 3512 Clinton St., West Seneca. $5.

Zumba. Noon Tuesday, Friday, 6 p.m. Tuesday, Immanuel Lutheran Church Hall, 107 Scott St., City of Tonawanda. $5 walk-ins; seniors and veterans pay $3.

HEALTH AND WELLNESS

HOLISTIC HEALTH

Experience Heartfulness Meditation: a Journey Within. 7 p.m. Tuesday, Audubon Library, 350 John James Audubon Parkway, Amherst. Learn about turning to our heart to be centered in our highest self and expand our consciousness.

SUPPORT

Recovery International support. 7 p.m. Tuesday, Trinity United Methodist Church, 2100 Whitehaven Road, Grand Island; 6:45 p.m. Thursday, Clarence Public Library, 3 Town Place, Clarence. For adults needing help with depression, panic attacks, anxiety, PTSD, bipolar disorder or anger management. Visit recoveryinternational.org for more info.

Powerful Tools for Caregivers. Weekly, six-week caregiver education course will start 4:30 to 7 p.m. Wednesday, Catholic Charities, 128 Wilson St. Advanced registration is required by calling 896-6388, Ext. 205. Free.

Parkinsons support. 11 a.m. Friday, Niagara Falls Memorial Medical Center, 621 10th St., Niagara Falls. Help and support for patients and caregivers.

NUTRITION

Food Truck Tuesday. 5 to 8 p.m. Tuesday, Larkin Square, 745 Seneca St., and Flying Bison Brewing Co., 840 Seneca St. For more info, visit larkinsquare.com.

FARMERS MARKETS

Elmwood Village Farmers Market. 8 a.m. to 1 p.m. Saturday, next Saturday, Elmwood Avenue at Bidwell Parkway. For more info, visit elmwoodmarket.org.

Williamsville Farmers Market. 8 a.m. to 1 p.m. Saturday and next Saturday Spring Street, Williamsville. For more info, visit williamsvillefarmersmarket.com.

Kenmore Farmers Market. 9 a.m. to 1 p.m. Sunday,Village Green, 2919 Delaware Ave., at Delaware Road, Kenmore. For more info, visit facebook.com/KenmoreFarmersMarket.

Market at the Park. 11 a.m. to 1:30 p.m. Wednesday, Kaminski Park, Elm and Carlton streets.

Veggie Mobile Van. Last of the season, 1 to 3 p.m. Thursday, Niagara Falls Memorial Medical Center, 621 10th St., Niagara Falls. Fresh produce, health info.

email: refresh@buffnews.com

Twitter: @BNrefresh

Continued here:
WNY health, fitness, family and nutrition-based events, Aug. 26-Sept. 5 - Buffalo News

Fitness Blender

One of the best online workouts around. Period. It rivals even the priciest apps and workout programs with tons of options that include everything from High Intensity Interval Training (HIIT) to Pilates, yoga and strength training. If you're short on time there are 10-minute ab workouts and if you're super advanced, and if you want to be pushed, their 60 minute "insane cardio workout challenge" is killer and promises to burn roughly 1,000 calories.

There are over 500 free workouts on the site and the no-frills videos feature cute husband and wife team Kelli and Daniel Segars. The website is easily customized so you can pick workouts based on difficulty level, what body parts you want to target and whether you want to use weights or if you prefer a no-equipment option.

Get started: fitnessblender.com

Jessica Smith's motto is exercise should be fun otherwise you won't stick with it. She's the queen of walk and talks online workouts where she marches in places for a mile or two while you chit chat. Her six-week Walk Strong program was so popular that she just released the 2.0 version. Smith's workouts are especially great for beginners, those who need extra motivation or want to feel like they're working out with a friend, not an unrelatable, six-pack ab guru.

Her YouTube channel has more than 250 free workouts that includes Pilates, yoga, strength training and cardio plus workouts specifically targeted for beginners. And since many of her workouts are filmed in her living room, there's usually a few fun shots that include her dog Peanut who likes to get in the way because, hey, that's life.

Get started: youtube.com/user/jessicasmithtv

The UK brand has some of the most coveted workout clothes around but they're also really committed to giving their tribe access to free, fun workouts even if they don't have a gym membership. Workouts in the #GetFit4Free campaign feature everything from HIIT to Pilates.

We really like the 30-minute ultimate bum workout, beach body workout and ballet bootcamp encore. There are even videos taught by celeb teachers like yoga star Cat Meffan.

Get started: sweatybetty.com/us/free-online-workout-videos

Don't be fooled by this pint-sized blonde. Her workouts pack a serious punch. We love her convenient weekly workout schedules that show you the equipment you'll need and gives you three videos to choose from: advanced, no equipment and beginner/low-impact.

This is your best bet when you are short on time since her 15 minute workouts will definitely get your heart pumping. You can pick a six to 12 week program or, if you're advanced, you can follow Light's daily workout schedule which she posts weekly.

Get started:zuzkalight.com

These versatile workouts are especially helpful if you want to use them while traveling or even at the gym. They work well at home too, since the workouts are photo slideshows that breakdown the moves with very specific written instructions and not videos, which means you don't have to worry about audio or the circle of death while your internet is recalibrating.

There's something for all levels here including convenient quickies like their 30-day ab challenge with some videos under 5 minutes. Advanced folks can try the Navy Seal workout, train with Mr. Universe or try the 41 hardest ab exercises routine. And if you're not looking for an entirely new workout program but maybe just a few new moves to add to your routine there's plenty of inspiration, including 10 free weight moves you can try if you're looking to swap out machines or 15 burpee variations.

Get started:livestrong.com/cat/sports-and-fitness

BeFit's YouTube channel has hundreds of videos to choose from. Pick from basics like strength training, ab routines, HIIT, Pilates, beach body or barre workouts. Or try something new like belly dance cardio, surfer girl workout, Krav Maga defense, Ballet Beautiful or channel your inner aerialist at Cirque School.

There are tons of different options if you've only got 10 or 15 minutes or want a full-hour sweat session. BeFit also gives you access to big name trainers like Denise Austin, Jillian Michaels and yoga guru Kino MacGregor.

Get started: youtube.com/user/BeFit/videos

See the original post here:
Your guide to the best free online workouts | Health and Fitness ... - Lincoln Journal Star

Eating well and being physically active are two of the most important things you can do to promote good health, but knowing you should do these things does not always mean it is easy to actually do them. Despite the simplicity of the message eat healthy and exercise, many people struggle with knowing exactly what to do and how to do it. This is largely due to the complicated and ever-changing nature of nutrition and exercise science and the fact that most people receive no education in these areas.

You may even feel like the information you read and hear is designed to confuse you. That may be true, considering that much of the nutrition information we get comes from food companies that are trying to convince us to buy their products. Even scientific research can yield conflicting results, challenging even the most knowledgeable professionals, myself included, to make sense of it, and even if you do decide to make eating or activity changes, the best diet or exercise program claims may make you wonder if you made the right choice.

Given these points, its not your fault if you struggle to understand basic health information and recommendations. However, it is your responsibility to learn as much as you can to make the best choices for you and your family.

This wont be easy, of course. The popular media, as well as social media, promote confusion and false promises about nutrition by making claims that some foods are toxic while others are super foods. The old "good carb," "bad carb" or "good fat," "bad fat" arguments have been given a new life as "eat this," "not that" lists. The problem is that many of these claims are not supported by science. The research that is done often yields complicated or conflicting results that arent explained in a way that actually helps people make good decisions.

The same is true for exercise. No one doubts that exercise and physical activity are essential for good health, but there are conflicting claims about specific benefits of exercise and what the best form of exercise really is. This can lead to the idea that if you arent doing the right exercise, it doesnt count. Nothing could be further from the truth! While there are reasons why some athletes might want specific types of training, the majority of people can benefit from simply spending less time sitting and participating in some activity each day.

So, what can you do? Given the confusing and changing nutrition recommendations, its best to focus on what hasnt changed. That is, eat real food rather than processed, prepackaged foods. Planning meals and snacks to include fruits, vegetables, whole grains, nuts, legumes, meat, eggs, and dairy should give you plenty of healthy fats, carbohydrates, and proteins.

Instead of worrying about the perfect exercise, make it your goal to do something active for at least 30 minutes every day. Beyond that, dedicating time for aerobic, strength, and flexibility training will bring greater benefits. Remember, the best exercise for you is the one you will do! Seek advice from people you trust and credible professionals, but remember that if it sounds too good to be true, it probably is.

Your responsibility isnt to understand all the nutrition, exercise, and health information you hear. Its to try to make a few simple, healthy choices despite that confusing information: Sit less, move more, and eat real food.

Dr. Brian Parr is an associate professor in the Department of Exercise and Sports Science at USC Aiken, where he teaches courses in exercise physiology, nutrition and health behavior. You can learn more about this and other health and fitness topics at http://drparrsays.com or on Twitter @drparrsays.

View original post here:
HEALTH AND FITNESS: Becoming healthier not as complicated as it seems - Aiken Standard

photo: liezelzpineda (CC0)

For decades, recordings of nature sounds have been packaged and sold at a handsome profit. And its the same rotating list: crashing waves, birds chirping in a forest, rain outside your window. That marketplace has been worth millions, especially in the heyday of CDs, with companies like Somerset Entertainment smartly expanding the market.

Arguably, its just as much part of the music industry as piano music designed to help you sleep. Its designed to play in the background, and make you not listen (at least actively). But both types of music have producers, content owners, and other familiar players.

The artist for Somerset was actually a team of people (including the founder) who went out on rugged adventures and recorded this stuff. And if youve ever hiked in a jungle with someone recording the ambient noises, you know this isnt an easy endeavor. Indeed, those artists are just like the producers putting together relaxing piano music for insomniacs and grad students.

Heres what happens when you look for nature recordings on Amazon.

A recurring artist on Amazon Music is Skate Creek Sounds, which produces everything from Rain for Relaxing to Campfire Sounds. Its good stuff, and its been done before lots and lots of times before. Which means its the musical equivalent of a commodity, and the entire reason why Amazon created Skate Creek Sounds in the first place.

That right: Skate Creek Sounds is an Amazon-created brand, designed to control every aspect of the production and dissemination of nature sound recordings. And capture a lot more revenue in the process.

A quick Google search reveals that Skate Creek is only available on Amazon. Just like its difficult to find any of Spotifys alleged fake artists outside of Spotify.

If that question sounds ludicrous, then consider this: just last month, people were screaming bloody murder at Spotify for allegedly creating fake artists who played relaxing piano music. And just like nature sounds, this piano (or other relaxing music) is difficult to differentiate. But great if you need to tune out.

And, a way for Amazon to recapture billions by becoming the generic brand for a range of products. Quartz did a great review of this, and listed dozens of Amazon-owned brands that are faking people out. Theres Franklin & Freeman for mens shoes, NuPro for tech accessories, and Single Cow Burger for frozen foods. And every single one of these brands is based on mountains of purchasing data.

This definitely isnt an experiment. The list of Amazons covert brands is impressively long, and enough to cause real brands to freak out. Just like real artists and labels in the music industry.

All of which raises the question of whether Spotify will push to control more of its own content. If only to create a business model that actually works.

See the original post:

Looks Like Amazon Music Has Its Own 'Fake Artists' - Digital Music News

Vacations can be expensive theres the cost of travel itself, as well as lodging expenses and all the money you drop once you get where youre going. When its all said and done, you could potentially spend thousands of dollars on a getaway.

But aside from emptying our wallets, vacations can help us decompress and cut back on stress. But theres a way to enjoy the same result without having to overspend on a vacation. Heres how you can save money by achieving epic relaxation without ever leaving your hometown.

Read more:This one song can reduce stress by up to 65%

Modern technology keeps us continuously plugged in, something many people tie to causing highstress levels. Think about it: Your boss can nowemailyou when yourehome, and social media can constantly bombard us with information.

It can be beneficial to step away from digital communications once in a while.To help you relax, considerturning off the TV, smartphones and computer at least a few evenings a week, if you can.At the very least, you can try to remove tech from your bedroom so that you can wind down before going to sleep, as research has shown that the light from screens throws off our sleep cycles and melatonin production.

Theres a reason we go on vacations to relax. Perhaps we find it easier to unwind in a place we dont associate with work or home responsibilities. But you can establish a place at home thats used just for relaxing and in time your mind can start to associate that place with a calm, tranquil mindset.

The exact nature of your relaxation space depends on your resources and preferences. You may have a backyard or room to devote to relaxing, or you may only have extra floor space. But whether its a garden patio, relaxation room or beanbag chair next to your bookshelf, you can designate a certain space at home for relaxation.

To help boost the relaxation vibe in that space, consider repaintingcalming colors on the walls, listening to tranquil sounds (relaxing music) or addingaccessories such as plants or Zen sand gardens. You can also try to remove anything from that space that stresses you out like phones, mail and other stressors.

Read more:Time for a change? Here are the 30 least stressful jobs

Massages, spa days and yoga classes are just a few examples of services that can help you relax. Sure, a trip to the spa may be a seen as an unnecessary extravagance, but it is likely lessexpensive than a vacation and could be worth the investment. After all, relaxation professionals can help you recharge and refresh. If this is outside of your budget, there are less expensive alternatives you could consider, too, like finding free yoga instruction videos online or soaking in your tub at home instead of at the spa.

Relaxation doesnt all have to take place within your home. In fact, you can reacquaint yourself with your own neighborhood. Whether youre in the city, country or somewhere in between, your region should have some great attractions you may not have checked out before (or perhaps its just been a while). Try approaching your area from the perspective of a tourist: What would you recommend they try if they were visiting your area?

Whether its hiking, museums or fine dining, you can get avacation-level experience by discovering (or rediscovering) the best your town has to offer. You could develop a new appreciation for your region and find new places to explore and enjoy to boot.

No matter how you decide to relax, whether through yoga, a zen garden or something else, its a good idea you dont overspend after all, you dont want to find a good relaxation tool just to find out its landed you incredit card debt.

Read more:6 ways to maximize a staycation

This article originally appeared onCredit.com.

More here:

4 easy ways to achieve vacation-level relaxation without traveling - WSB Radio