As the COVID-19 vaccine rollout continues, the weather turns warmer and we see the light at the end of the pandemic tunnel, its also a time of renewed interest in setting new health goals.

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Many of us found our diets going a bit awry and workout routines disrupted throughout the pandemic. Plus there was an emotional component, the stress of the pandemic taking a toll on us all in different ways.

So as we come out of the pandemic, how can we establish new, healthier routines? Whats the best way to lose the weight weve gained during the pandemic? And where should our focus be as we start?

We spoke with psychologist and weight management specialist Leslie Heinberg, PhD to get the answers.

The first thing to understand, says Dr. Heinberg, is that a lot of us are in the same boat. Were now seeing the data and people did gain weight during the pandemic, she says. One study showed bout one-quarter of people whose BMI is in the normal range gained weight as did one-third of people whose BMI classifies them as obese.

Similar results from other studies show this has been a wide-scale issue during the pandemic so youre not alone. Theres a lot of thinking by people that, Oh, everyone else was training for a marathon and look what happened to me, says Dr. Heinberg. But thats not the case at all. Weve all been facing similar struggles.

The pandemic has brought about a series of lifestyle changes for many that are both good and bad, she says.

With the pandemic, weve seen data that shows people were eating much less fast food, doing more cooking at home and eating with their families more. And when you cook at home, you tend to have healthier eating habits, she notes.

That also applies to alcohol. During the pandemic, people have been less likely to go to bars or go to restaurants and drink, she says. Alcohol also lowers inhibitions and so can lead to more food intake, especially at a restaurant. Thats why restaurants love when you order a drink: Youre more likely to order an appetizer or dessert.

The flip side, she says, is that with so many of us stuck at home, theres been more snacking and, with that, consumption of sweets and even sugar-sweetened beverages like soda went up, too.

When youre home, youre where all the food is, she points out. That makes it really easy to snack, to have a random cookie.

And that applies to alcohol, too. Theres some indication, based on data from earlier in the pandemic, that even if they werent going out, people were still consuming more alcoholic drinks, she notes.

Whether its because youre vaccinated and ready to return to at least a relative feeling of normalcy or because youre simply ready to get back into the healthy swing of things, there are some key approaches that can help ensure greater success.

Those new habits we just talked about? You can start with those. Says Dr. Heinberg, Chances are, youve established some of those good habits. Keep those habits and try to get away from the bad ones.

One way to help yourself, she says, is to leave trigger foods behind. If cookies or chips are your trigger foods, dont buy those on your next grocery run, she suggests. Thats especially important if youre still working from home, even part-time.

Some people are able to change their habits and pivot to a healthier lifestyle at the drop of a hat. But not everyone can make that transition at the same pace. In the long run, consistency is of bigger importance than speed.

Whether its a New Years resolution or coming out of a global pandemic, we know people are more likely to be successful with behavioral change if they make small, successive goals, says Dr. Heinberg.

If you set a really lofty goal like going to the gym every single day, giving up alcohol and ditching fast food, all at the same time, you inevitably fail, she says. Its easy to fall into this all-or-nothing thinking.

Instead, Dr. Heinberg says, start with goals that are much easier to achieve and act as building blocks for future success. Rather than try to change everything, try one thing, like cutting back on fast food until youve successfully given it up. Once thats established, she points out, you can add on.

She compares it running, saying, You dont just go from not exercising at all to running marathons. You have to build up, slowly adding just a little bit more each day. Eventually, you get to a point where that success feeds on itself.

That same small goals approach goes for building a healthy diet, too. Saying youre going to eat a good diet is too vague, Dr. Heinberg says. Theres no real way to mark that as an achievable goal.

Instead, she says, make small, specific changes that alter habits for the better and can provide those key building blocks for broader change. Whether its packing your lunch for work instead of getting takeout or switching your afternoon pastry snack for fruits and veggies, these are goals that are easy to meet and are not just healthy, but provide positive reinforcement, too.

With gyms closed and exercise classes canceled, the pandemic resulted in a more sedentary lifestyle for many with much less physical activity. One study, using smartphone data, showed that the number of steps taken by health tracker users dropped significantly. We found ourselves more likely to binge-watch television than to exercise, says Dr. Heinberg.

With more adults being vaccinated against COVID-19 every day and winter behind us, there should be more opportunities to get out and get active. Even just a 20-30 minute walk every day can have a big impact.

Again, you should go slow and take measurable steps, Dr. Heinberg says. If you go out after a year at home and try to run four miles right away, you might have a horrible experience and not want to continue.

Instead, focus on those walks during your lunch break or after dinner, maybe even short runs that can build up to longer runs over time.

As we adjust to our changing environment as the pandemic fades, its important to remember how much our lives have been altered in the last year. Change is hard and nothing about transitioning back to whatever the new normal is will be easy.

Humans do not like change and all of the changes the past year were hard and anxiety-producing, says Dr. Heinberg. And, yet, while it felt awful at the time, now it feels comfortable. Staying home, staying sedentary, its what were now used to.

After all of that, she says, its understandable that youll feel anxiety about heading back to the gym. That first time can be really hard and scary, she says.

But, she adds, we can learn from everything weve been through. If the last year has taught us anything, its that we can do really hard things and, even if we dont like change, were highly adaptable.

Using that experience to provide reinforcement for yourself can be helpful for making these new changes. After everything that weve all been through with the pandemic and its challenges, starting a new health routine or even returning to an old one isnt a big deal.

The big thing to remember, according to Dr. Heinberg, is that there will be ups and downs. We have to recognize that any time were trying to make positive change, its not a clear, linear and upward trajectory.

Whether its diet, exercise, or managing stress, there will always be a step back along the way and its important to remember to keep your focus on the long term, not just today.

Link:
How to Shake Pandemic Weight Gain and Get Your Health Back On Track - Health Essentials from Cleveland Clinic

Dr Michael Mosley is a TV presenter, journalist, and doctor with expert knowledge of biology and medicine. He spoke exclusively to Express.co.uk about the best ways to lose weight.

Dr Mosley went on to give an example of why healthy eating is better for weight loss than exercise.

Recently, he visited Loughborough University for research and found that, while running, he can burn 160 calories per mile.

Not bad, I thought, Mr Mosley said.

However, he added: But put it in perspective. A small bar of chocolate contains about 240 calories, while a chocolate muffin comes in around 500 calories.

So, if you decide to have a muffin and a medium latte (150 calories) after your run then you are topping yourself up with 650 calories.

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Mr Mosley continued: So, whilst exercising is a great way to stay healthy and fit, it shouldnt be substituted for healthy eating they need to go hand in hand.

So, go for that run, but leave the muffin alone.

The doctor added that new research shows that by leading a physically active lifestyle, humans are less likely to contract diseases.

He said: Regular exercise may just bolster your immune system on top of its more obvious benefits of fitness and strength.

Dr Mosley explained: Low-carb diets are not greeted with much enthusiasm by doctors or dieticians as you have to eat a lot of fat. However, clinical trials consistently show that low-carb diets are effective for weight loss, over and above low-fat diets that once proved popular for those slimming down and watching their weight.

The expert advised against cutting out carbs completely, but instead being choosy about the ones you regularly eat.

He said: If you want to try going lower-carb than white bread, white pasta, potatoes and sugars, including maple syrup and agave nectar, are best eaten sparingly, if at all.

They are easily digestible carbohydrates, meaning they are rapidly absorbed by the body, creating a big spike in your blood-sugar levels.

Instead, eat carbohydrates that contain lots of fibre. Fibre reduces the blood sugar spike, provides protection against bowel cancer and feeds the good bacteria that live in your guts.

Examples of fibrous carbs include vegetables, chickpeas, lentils, barley, oats, buckwheat, and rye.

Continue reading here:
Dr Michael Mosley: Diet helps weight loss more than exercise - 'leave that muffin alone!' - Express

Between her cosmetics line, starring role on Keeping Up with the Kardashians, and parenting daughter Stormi, Kylie Jenner's free moments are undeniably few and far between. However, that hasn't kept the Kylie Cosmetics founder from making plenty of time for her healthincluding regular trips to the gym.

In a new workout video, Kylie bares her abs, revealing the results of her hard work. Read on to see Kylie's incredible progress and find out how she's making her health and fitness a priority. And for more celebrity food and exercise tips, This Is Bella Hadid's Exact Diet and Workout Plan.

Kylie has admitted in the past that she typically prefers exercising outdoors or at home, telling Harper's Bazaar in 2020, "I never find myself in a gym."

However, more recentlyincluding in her latest ab-bearing photoKylie has been hitting the gym hard, revealing her favorite ab exercises to fans. So, what does the star do to keep her abs toned? In a March 29 Instagram video, Kylie revealed her core-toning routine of crunches, planks, side, planks, and toe touches.

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It's not just core work that's helped Kylie get fitter and healthier, however. The star revealed on Instagram that she gets her heart rate up by running, doing high-incline treadmill workouts and uphill runs before starting her weight-bearing work, as well as the occasional 3.5-mile run outdoors.

Her new fitness motto? "Never miss a Monday!"

You won't catch Kylie forgoing breakfast to get her fit figure. On April 21, Kylie revealed the mix of healthy protein and carbs she eats in the A.M. for energy: oatmeal topped with sliced bananas, blueberries, blackberries, raspberries, a scoop of peanut butter, and a sprinkling of edible flowers.

For more on how your favorite stars get in shape, check out Christie Brinkley Beams In New Beach PicsHere's How She Stays Fit.

While Kylie may be dedicated to her health and fitness goals, she's not depriving herself, either. In early March, the reality star made a pit stop at McDonald's after a long day on set, allowing herself to indulge in her favorite snacks from the fast-food chain, including French fries, Chicken McNuggets, cinnamon buns, and soda.

"I haven't been to McDonald's in a really long time. The last time I went to McDonald's was, like, two weeks before I had my daughter," she told her followers. "This is really big for me because I love McDonald's."

For insight into how celebs stay in such great shape, check out "Bachelorette" Star Andi Dorfman Reveals Exact Workout and Diet in New Bikini Pics.

See the article here:
Kylie Jenner Shows Off Her Toned Abs in New Gym Video - Eat This, Not That

A plant-based diet has several benefits, including reducing stroke risk and improving overall cardiovascular health, according to a new study by researchers from the Harvard T.H. Chan School of Public Health.

After looking at health data of more than 200,000 men and women, researchers found that those who reported a regular consumption of plant-based foods had a 10% lower risk of experiencing a stroke.

Plant-based diets include dark leafy greens, whole grains and beans.

Letting a disagreement fester can not only hurt a relationship, it also can hurt a persons health.

Thats according to a new study that shows if an argument lasts for a long time, it can directly affect a persons health.

But exactly how long is too long?

Oregon State University researchers used data from the National Study of Daily Experiences and determined that any disagreements should be resolved on the day they happen to prevent a prolonged increase in negative emotions.

Source: The Journals of Gerontology

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See the article here:
Vigorous workouts caffeinated workouts, leafy greens and muscles, plant-based diet cardio benefits, arguments and health - nwitimes.com

The term freshman 15 is commonly used in America to describe the weight students tend to gain during their freshman year in college, which is believed to be around 15 pounds (7 kg).

While first-year college students might not gain exactly 15 pounds (7 kg), studies show that most college students gain some weight during their first year.

For example, in a review of 32 studies, researchers found that more than 60% of college students gained an average of 7.5 pounds (3.5 kg) during their freshman year (1).

Thats a faster pace of weight gain than in the rest of the population (1).

This weight gain may not be surprising, considering that college is a big lifestyle shift for students. It also tends to be the first time many students make all their own decisions around eating and exercise (2).

Freshman 15 is a term used for the weight students tend to gain in their first year in college. While it may not be exactly 15 pounds (7 kg), studies suggest most students gain some weight in their first year.

There are many reasons college students may gain weight during their first year.

The following information explains some but not all of the common reasons for gaining weight.

In the United States, most students move onto their schools campus, where they have prepaid meal plans for the duration of the semester.

Since cooking in the dorms is hard and sometimes impossible if you dont have access to kitchen facilities, meal plans are typically your best bet.

With meal plans, you typically have to swipe your student ID or prepaid meal card to access the cafeteria, where you can fill your tray with what youd like to eat.

Although many campus menus offer healthy options, it can be tempting to go for less healthy processed foods, especially when people around you may be eating those less healthy foods or when youve had a long, stressful day of studying and activities (3).

It may also be harder to control portion sizes when food is served in an all you can eat format, which could contribute to greater calorie intake that leads to weight gain.

College also involves a lot of social events put on by various clubs, organizations, and dorms. They tend to include food, and the options are often limited to takeout foods such as pizza.

One study of 756 first-year college students found that after starting college, students who lived on campus generally ate fewer healthy food options such as fruits, veggies, and dairy products (4).

Calories dont count more significantly when consumed at night. However, studies show that late eaters tend to eat more calories overall.

In one study, researchers found that people who ate between 11 p.m. and 5 a.m. consumed around 500 more calories per day and gained about 3.5 pounds (1.6 kg) more per year than people who ate only during daylight hours (5).

One reason for this may be that people who commonly eat late at night tend to go for more convenient, less healthy, high calorie foods since it may be harder to make healthy food choices late at night.

This may be especially true when youre on campus with limited food options outside of the dining hall.

On top of this, studies suggest that up to 60% of college students find themselves sleep-deprived for various reasons, such as studying late (6).

People who are sleep-deprived tend to consume more calories and crave foods that are convenient and less healthy and contain more calories (7, 8).

The college experience can be both exciting and stressful.

Many students may find themselves stressed with the pressure to do well on exams, balance their studies with social life, and cope with the financial burden of student loans.

Studies have found that people who are stressed are more likely to gain weight for reasons such as altered hunger hormones and increased cravings (9, 10, 11).

Plus, many people find themselves seeking comfort in food during stressful times. At those times, they may tend to eat highly palatable, less nutritious foods that are high in sugar and fat, such as ice cream, chocolate, lollipops, and potato chips (12).

College is the period of life when many people start drinking alcohol.

While the occasional drink likely wont contribute to much weight gain, heavy drinking during your freshman year can quickly rack up excess calories.

Studies estimate that more than 30% of American college students drink heavily, with more than 42% of students reporting one or more episodes of heavy drinking in a month (defined as more than five standard drinks for men and four for women) (13).

Consuming alcohol frequently can quickly increase your calorie intake and lead to weight gain, as alcohol itself provides 7 calories per gram. Also, alcoholic drinks may contain additional calories from carbohydrates and fat, depending on the mixers used.

Aside from simply increasing your calorie intake, alcohol can affect your weight in other ways.

When you drink alcohol, your body prefers to metabolize it before carbs or fat, which means calories from those nutrients may be more likely to be stored as fat (14).

Additionally, studies suggest not only that alcohol can increase your appetite but also that when youre intoxicated, you have decreased inhibitions around food. This may mean youre more likely to choose less nutritious, high fat, high salt foods (15, 16, 17, 18).

Exercise is great for both your physical and mental health. However, studies have found that people tend to be less active as they transition from high school to college (19, 20).

On top of this, college students tend to engage in more sedentary activities, such as sitting down for long periods. An analysis of 125 studies in students found that students on average sit for more than 7 hours per day (21).

Sitting for long periods means you burn fewer calories over the course of the day, which can lead to weight gain especially if youre eating the same way you did when you were more active, such as in high school.

Studies have also linked more sedentary behavior to a number of negative health outcomes as well as increased feelings of anxiety, depression, and stress, which are not good for overall well-being (22, 23, 24).

There are various causes for weight gain during the freshman year, such as eating in dorms, social events, eating late at night, stress and emotional eating, increased alcohol intake, and decreased physical activity.

While gaining weight in college may seem unavoidable, there are plenty of things you can do to help prevent it and keep yourself feeling better in the long run.

Below are some tips to help you manage your weight in college.

To begin with, its a good idea to make an effort to stay active during your time in college.

Try to find activities you enjoy and schedule regular exercise into your weekly routine. You could try jogging, following a YouTube workout, lifting weights, or joining a group fitness class.

Increasing your daily activity doesnt necessarily mean you have to go to the gym or exercise more. Simple things like walking to your classes or taking the stairs instead of elevators can make a difference in the long run.

If you tend to study late at night and need snacks to stay focused, prepare some healthy snacks beforehand that will keep you focused, curb your appetite, and help you stay away from less nutritious, higher calorie fare.

Its also a good idea to stock some healthy snacks in your dorm room to reduce the urge to eat processed foods when hunger or cravings hit.

Here are some great healthy and convenient snack options you can keep in your room:

Its also a good idea to cut back on sugary drinks and alcohol. Theyre generally high in empty calories and lacking in nutrients, and they dont curb your appetite the same way whole foods do (25).

When it comes to navigating the dining hall, start by filling your plate with plenty of vegetables, fruit, whole grains such as brown rice, and a source of lean protein like fish, chicken, or beans.

Filling your plate with more healthy nutrient-dense foods like these will leave less room for unhealthy items.

Building a balanced plate with a combination of fiber-rich whole grains, colorful produce, and lean protein will also help you stay fuller longer, give you the energy to power through a long day of classes and studying, and help prevent unwanted weight gain.

Stress can be difficult to manage and can affect your weight and mental health.

There are many approaches to stress management, so its a good idea to take some time to figure out which healthy ways to manage stress work best for you.

Some great ways to help relieve stress include:

If youre having trouble finding a healthy way to manage stress, consider seeking help from a mental health counselor at your college.

You can do many things to avoid weight gain, such as finding ways to stay active, keeping nutritious snacks on hand, choosing healthier options from the cafeteria, and finding healthy ways to manage stress.

Follow this link:
The Freshman 15: Causes and Prevention Tips - Healthline

During the initial weight loss phase of the HMR diet, you do not need to do much food shopping, preparation, or cooking. You will order a specific amount of HMR-approved foods, which will be shipped to your house. The only other foods you will purchase on your own are fruits and vegetables. From those you can choose your favorites from this list:

Day 1

BreakfastMultigrain chocolate shake

Snack1 cup of fruit

LunchChicken enchiladas and 2 cups of vegetables

Snack Chocolate shake blended with 1 cup of fruit

Dinner Vegetable stew with beef

Snack Vanilla shake mixed with 1 cup of frozen fruit

Dessert Pudding

Day 2

BreakfastVanilla shake

Snack1 cup of fruit

LunchChicken with barbecue sauce and 2 cups of vegetables

Snack Chocolate shake

Dinner Mushroom risotto and 2 cups of vegetables

Snack Vanilla shake mixed with 1 cup of frozen fruit

Dessert Pudding

Day 3

BreakfastVanilla shake

Snack1 cup of fruit

LunchLentil stew and 2 cups of vegetables

Snack Chocolate shake

Dinner Chicken pasta Parmesan and 2 cups of vegetables

Snack Vanilla shake mixed with 1 cup of frozen fruit

Dessert Pudding

Entres

Read more:
The HMR Diet: Weight Management Plan Reviews, Cost, Foods, and More - Everyday Health

Nutrition plays a significant role for both, the COVID-19 patients and those who are on the path of recovery. During COVID-19, the body gets weakened and it continues for days even after recovering from the symptoms. Thus, it becomes essential to consume the right kind of diet for a speedy and complete recovery of the body. We spoke to celebrity nutritionist Sandhya Gugnani and she recommended some food and diet tips based on the latest research. Recommended dietary allowance (RDA) for Covid patients Start with meeting 50% of the nutritional requirement of the patient and proceed to 70% by the 3rd day, gradually increasing to 100% by the end of the week. Calorie requirement / RDA

Oral Nutritional Supplements (ONS) In case of diarrhoea

Five serving of all coloured fruits and vegetables are a must to get adequate vitamins and minerals when you are COVID positive. You can have small amounts of dark chocolate with at least 70% cocoa which can lift your mood, get rid of anxiety and will also boost your immunity.

Most COVID patients experience loss of smell and taste or difficulty in swallowing. It is important to eat soft foods at small intervals and to add amchoor in the food.

Sample Diet Chart

Common questions to be addressed

Consume energy-boosting foods like banana, apples, oranges or sweet lime juice to deal with post-COVID fatigue. Add sweet potato in the salad or as a part of your meal. Take warm water with organic honey and lime.

How to manage dry cough?

Drink plenty of fluids, like warm water with tulsi leaves to manage COVID symptoms, like cough and itchy throat. Avoid sugary drinks, alcohol, coffee as it leads to dehydration. Inhale steam with the tongue out at least 2-3 times a day.

Originally posted here:
Diet plan and food dos and don'ts for COVID-19 patients - Times of India

7 tips to help you get moving ahead of National Fitness Day, Saturday, May 1 | Photo via Pexels

Lets get physical, GVL. Saturday, May 1 is National Fitness Day, and the certified exercise pros at the YMCA of Greenville have 7 fit tips to help you get moving:

Shoot for about 150 minutes (~20 minutes per day) of moderate level intensity cardio exercise per week. ProTip Mix in a couple days of full body weight training to focus on muscular strength and endurance.

This may seem obvious, but find exercises that you enjoy doing and activities that motivate you to keep going throughout the week. If the den is your safe space or if you are crushed for time and cant come into your branch, the Y has a ton of virtual classes and workouts on its new mobile app. ProTip: Get the most out of your YMCA membership by meeting with one of their wellness coaches to get connected with the right exercise plan for you.

Dont forget to drink enough water. The minimum amount of water you should drink is half your weight in ounces. (Read: a 150lb person should drink a minimum of 75oz per day). Carry around a fun water bottle that you enjoy drinking out of and take it everywhere errands, the Y + even around the house. Remember to eat Be sure to fuel your body for the type of exercise you do. Even if you only have 5 or 10 minutes, eat an apple or banana + hydrate well. A healthy diet helps replenish your body and prevent nutrient deficiencies, which can impact your bodys response to germs and pathogens. An apple a day really can keep the doctor away.

Just like its important to balance your workouts, make sure to find time for rest days. Recovery is just as important, plus thats when muscle is built. Most people can reach their fitness goals with 3-4 days of resistance and aerobic combination exercise training then take those other 3-4 days off.

The best way to strengthen the immune system is being able to manage and minimize stress. Further, exercise and proper nutrition have been shown to effectively lower the bodys stress response.

Finally, top off all your hard work with getting a good nights rest. Sleep disruption has been linked to suppressed immunity, so pick a good time to go to bed and stick with it. Enjoy all the sweet dreams of achieving your fitness goals.

Why does exercise matter? According to the American College of Sports Medicine, even one single bout of exercise can instantaneously mobilize immune cells especially those responsible for recognizing and killing virus-infected cells and help protect you from complications + keep you healthy.

Sign up for a YMCA membership here to get started on your fitness journey. (And if you join by April 30, your joining fee is waived.)

Link:
7 exercise tips from the YMCA to get you moving for National Fitness Day | GVLtoday - AVLtoday

Chicago, IL, April 22, 2021 (GLOBE NEWSWIRE) --

The One and Done Workout is a fitness program that takes very little time each day for impressive results. Users only have to engage in the regimen for two weeks to see a change in the way that the body feels and looks.

One of the biggest problems facing the alternative health industry is the sketchiness of the companies behind leading products. Most supplement and workout program websites feature an over-dramatic testimonial from someone whose full name is never even disclosed. We frequently review these formulas and programs, and our editors try to look past the melodramatic introductions to evaluate the genuine scientific evidence behind the proposed health solution. However, its always nice to know who youre doing business with. The creator of a supplement can make-or-break how the formula is perceived by the larger alternative health community.

Luckily, the subject of our review today doesnt experience the problem of source anonymity associated with other products in its niche. One and Done Workouts is being distributed and marketed primarily by Meredith Shirk. If you have been around in the workout scene for the past decade, you probably know who this is. Her YouTube account and Facebook groups are exceedingly popular, especially among millions of aging mothers and other women who want to improve their health by losing weight. Shirk has a major reputation with this demographic, and testimonials for her many weight loss programs are common on the internet.

On the website for One and Done Workouts, Shirk claims that this new workout program can help people to obtain better results in just one minute than 30 minutes on the elliptical. This sales pitch taps into a core complaint many people have about traditional weight loss programsthey simply take too long. Shirk has apparently been working on this program for many years. As the name suggests, One and Done workouts claims to help people lose weight by doing just one minute of strenuous exercise.

The exercises in the One and Done program seem to have been specially designed to provide people with serious results. This is great to hear; it can be discouraging to do the same workouts over and over and experience very little in the way of results. The goal of our review today is to explore whether or not One and Done Workouts can genuinely help consumers improve their weight loss progress.

What is the One and Done Workout?

Working out can take a lot of time and energy out of someone, especially when they already have other commitments in their day. Whether those hours are filled with time at the office, managing the schedule of young children, or attending regular meetings with friends, no one wants to give up their precious free time. With the One and Done Workout, users wont have to say goodbye to these times.

The One and Done Workout is fairly self-explanatory to what it entails being done with a workout with very little effort. Users are taken through a program that takes about two weeks to complete, using their bodyweight to become stronger. With only 7 minutes needed each day, a fit and healthy body doesnt have to be far away.

While the website contains plenty of information about creator Meredith Shirk, users wont learn much about this program without making a purchase themselves. The entire basis of the routine is Sprint Interval Training, but it is not fully explained either. Still, with the fat-burning power is substantial, helping users to lose up to 2 lbs. with each day that they practice the routine.

Unlike other workout routines, users dont actually have to make any changes to their routine to make a change in their body. The program is meant to be completely focused on the way that these workouts burn the extra calories. Luckily, users that want to modify their diet as well will have access to a brief diet plan that they can try out for greater odds of success.

About Meredith Shirk

This program, like many others with Svelte Media Incorporated, was developed by Meredith Shirk. Meredith is the companys founder and CEO, launching the brand over a decade ago to offer fitness solutions to consumers everywhere. Though she started the program with just herself, the team grew to 20 people to help her with her mission of improving fitness.

Meredith has many certifications and qualifications that further support her work as a fitness instructor. Some of those qualifications include:

Meredith also has a bachelors degree in biology from California Lutheran University with Magna Cum Laude honors. She was the captain of the universitys water polo team, leading them to the Division III championship, SCIAC championship, and 2009 NCAA Division I championship.

Meredith has received attention from many people and companies already, and shes been featured on ESPM for her skills as a female athlete.

How Does the One and Done Workout Improve Weight Loss?

Much of the One and Done Workout centers around the use of strategic exercise that Meredith refers to as Sprint Interval Training. Though most people believe that they have to spend hours in the gym, that is not the case with this regimen.

The reason that this program works so well is because it packs a lot of power into such short routines. Much of the program centers around taking less than 10 minutes to perform an entire routine, making it easy on both the users schedule and the body. Plus, the routine will continue to push the body into fat loss for up to two days after the routine has been completed. The key is to activate certain parts of the metabolism, and that is done through S.I.T.

S.I.T., or Sprint Interval Training, doesnt require much from the users surroundings. The exercises dont require any kind of extra equipment, using the users own body to provide any weight or resistance that they need for it to work. Furthermore, the exercise doesnt require much space. All the user needs it to have enough stretching room in the area that they get comfortable in.

(SPECIAL OFFER) Click Here to Get One and Done Workout with an Exclusive Discount Price Online

The exercises are rather easy for users to take on with any existing soreness. With damage in the lower back or knees from previous exercise, some consumers struggle to perform other exercises later in life. By changing to a different routine with S.I.T. exercises, users can actually make some modifications to improve their results.

Along with the routine, users will also learn about certain ways that theyve already been damaging their body as theyve tried to lose weight in the past. So many programs dont provide users with the solutions that could actually help, and others are rather hard on tender areas of the body. This program centers around both improving health and fitness alike.

Purchasing Access to the One and Done Workout

Every part of the One and Done Workout is digital, allowing users to instantly access the content after a payment of $29. Typically, users would have to pay $99.95 to gain access, but the price has been drastically reduced since then.

With the purchase of Meredith Shirk's One and Done Workout program, users will get access to:

Though these parts of the program are all that the creator requires to get the results, users also get two bonuses. The first bonus is a collection of Detoxifying Red & Green Smoothie Recipes, which shows users different options that they have to purge their body of the buildup of toxins.

The second bonus is the 10-Day "Done-For-You" Keto Reset Meal Plan. This mean plan comes with all of the directions that users need to follow for quick weight loss. It even comes with recipes and shopping lists to make the eating plan easier. Since users dont actually need to make big changes to their diet, they dont have to follow the meal guide. However, the direction gives users an idea of what they can do to improve.

Frequently Asked Questions About the One and Done Workout

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What is the optimal age to participate in the One and Done Workout?

This program is meant to help consumers of all ages, which is why it is so helpful. Consumers dont have to have any kind of fitness level to achieve the movements, and there are even some people in their 70s who have been able to participate easily.

Is this program okay for individuals who are currently overweight?

Absolutely. Users of this program dont already need to be in shape at all. In fact, as they pursue the movements, users may find that they slowly increase the endurance and ability to particulate in the program. The whole point of the regimen is to build up quickly, which is why the routine is specifically arranged to achieve this effect.

What if the user hasnt worked out in a while?

Not a problem at all. The program is made to meet users where they are. Regardless of the fitness level that they are at when they begin, all consumers have a shot of reaching their goal weight and finding a way to enjoy cardiovascular workouts.

Will users need to incorporate weights or other types of exercise equipment?

No. The only weight that the user will incorporate is their own weight as the resistance that she needs. The program is mostly made up of different types of stretching, allowing users to perform the routine wherever they have a little space.

Is the One and Done Workout safe to follow for individuals that have issues with their heart?

Yes. It can support the health of the heart safely, and it can help users take off the extra weight that can threaten heart health. However, consumers that currently have a heart issue may want to speak with a medical professional.

How long will users have to keep up with the One and Done Workout program to get results?

Most users will see the changes start when they first begin, helping them to sleep better on the first night. Within about two weeks, most users are able to successfully complete the exercises as they are described.

Is it possible to perform these exercises with a bad back?

Absolutely. Everyone starts somewhere, and it is no problem to begin with movements that are a bit easier to take on with this weakness. Over time, the user should become stronger and more capable of performing the routine.

Is it possible to get free access to the One and Done Workout content on streaming services like YouTube?

While there are ways to learn different exercises online for free, Sprint Internal Training isnt shown in the same way that Meredith Shirk brings to consumers in this workout plan. The program isnt available for free, and an alternative version of this program is not available either.

Will participants have to change the foods that they eat to make a difference?

Overall, users wont have to really make any modifications to their current diet. The only way that users will really need to change anything is if their current routine is to eat constant junk food and unhealthy meals. Users are encouraged to take on healthier habits (like drinking water and getting enough vegetable servings), but that is it.

Is there a refund policy in place?

Yes. If the user is unable to shed the weight, the company offers a money-back guarantee. This guarantee is good for the first 60 days after the purchase was made.

Is it safe to engage in this routine if the user has arthritis or circulatory issues?

Yes. No matter what issues the user currently has with their body, Meredith encourages everyone to take their time so that they can progressively build up their body to the workouts.

Will users actually be able to complete these movements with only one minute of their time?

Absolutely. The program goes in intervals of 20 seconds of intense exercise that repeats three times. Each of these intervals is separated by active recovery, which allows the user to essentially rest for two minutes. In total, the intense exercise only takes about a minute. However, the entire routine is closer to 10 minutes.

To learn more about the routine, Meredith, or other concerns about the One and Done Workout, consumers can call (317) 662-2322 or send an email to support@sveltetraining.com.

Summary

The One and Done Workout by Meredith Shirk provides users with a way to fit in their exercise each day without having to worry about moving around their entire schedule. Each exercise is relatively quick and simple, though users may have to push their body to build up to the demands of the routine. Consumers can work out with this routine at any age or fitness level, even if they struggle with inflammation or soreness in certain muscle groups.

Reviewing a workout program is a bit different than researching a supplement. Our editors searched all over the internet to find some information about how One and Done Workouts exercises help to improve weight loss in men and women. As the site explains, moderate exercise might create more inflammation and stress in your body, which can hamper long-term weight loss and make it harder for you to gain sustainable muscle. To remedy this major problem, Meredith Shirk and the creators of One and Done Workouts have concocted a series of simple fat-burning workouts. The One and Done Workout system has enjoyed the same level of success and notoriety in the fitness world as her Metaboost Connection program too.

The workouts used in this program have been promoted by the NIH, the New York Times, and the Wall Street Journal. After independently evaluating these sources, it seems clear to our editors that this workout program can help some consumers lose weight.

(LOWEST PRICE ONLINE) Get One and Done Workout Directly from the Official Website for the Biggest Discount

Official Website: https://oneanddoneworkout.com/

Contact Details: One and Done Workout

Email: support@sveltetraining.com

Phone: (317) 662-2322

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Here is the original post:
One and Done Workout Reviews Is It Legit? Worth the Money? - GlobeNewswire

Written by Shwetha Bhatia

In my practice so far, Ive managed cases from mild to severe across various age groups. As we fight the second wave, here are guidelines for those recovering from Covid 19 infection. A good diet promotes faster recovery. We now know that Covid is an inflammatory condition that can have lasting effects for up to six-eight months after discharge affecting different organs, especially the liver and lungs.

Diet

Aspects that need to be kept in mind:

*Managing other complications if any e.g.., hypertension, diabetes, kidney dysfunction, cardiac involvement. *Digestive disturbances, loss of taste/smell. *Difficulty in breathing *Difficulty in swallowing, especially in those who may have been intubated during hospitalisation.

Calories

Adequate calories must be provided depending on the patients nutritional status. Malnutrition is not only having low body weight but also the inability to maintain healthy fat:muscle ratio.

Patients with obesity often have respiratory dysfunction, impaired immune function, increased inflammation and low lung volume and muscle strength. These individuals are more prone to pneumonia and cardiac stress. Obesity with diabetes is even more complicated. Caloric restriction is needed for ensuring healthy fat loss and lean mass maintenance in obese patients.

Protein

It is indicated as a top priority. It is recommended to be at 1.2-1.3 g/kg per day; increasing the supplementation of branched-chain amino acids (BCAA) to 50 per cent, to prevent muscle loss and enhance the strength of respiratory muscles. Whey protein is the ideal choice if budget permits, at least for the first two-three weeks. If not, fresh curd, paneer or thoroughly cooked eggs can be given depending upon meal preference and digestive function. Protein must be individually adjusted with regard to nutritional status, physical activity level and digestive tolerance.

Carbohydrate

The total must not exceed 100-150g per day. The usage of carbohydrates leads to the production of equal carbon dioxide (called respiratory quotient) which must be avoided to decrease respiratory distress. If the patient is diabetic, he/she has to be monitored closely for episodes of glucose highs and lows and the medication needs to be adjusted. Persistent high glucose is an effect of infection and can also delay recovery. Opt for pulses, dairy, and vegetables over grains. Avoid fruit juices.

Fat

To maintain calories, the proportion of fat can be increased. Give priority to the use of medium-chain fatty acids. Also, increase the proportion of omega-3 fatty acids. They play a major role in immune responses. They reduce inflammation. Coconut oil, butter, ghee, nuts, MCT oil can be used. Olive oil, rice bran oil, groundnut oil can also be used for cooking.

Vitamins/minerals

Routine supplements of multivitamins and minerals are needed with emphasis on adequate vitamin B/C/D, zinc, and selenium. Iron deficiency or anemia should be treated.

Immuno-nutrients

These are specific nutrients shown to have a considerable influence on immune function. There are several types of immunonutrients, such as arginine and glutamine which support both the immune and the digestive system. Curcumin (found in turmeric and as capsules) also aids recovery.

Probiotics

The alteration of healthy gut bacteria is due to the increase in gut permeability. This occurs as a result of infection as well as treatment with antibiotics. This drives the inflammation further. Probiotic supplements help to restore immunity. They need to be prescribed by a doctor in this case.

Fluids and salts

Even mild fever is associated with loss of fluids which can lead to dehydration. Thin buttermilk, soups, coconut water (unless there is a potassium restriction), salted lemon water and ORS can be used. For cardiac and kidney patients, the volume of fluid and sodium, along with other electrolytes may have to be restricted. Your physician will advise you on the total fluid intake for the day.

Meal frequency and consistency

If the patients dry cough and sore throat are severe, solid food intake may decrease. Therefore, warm, soft foods and supplements can be used. Small frequent feeds would be better if the appetite is less, timing of fluid consumption should be in between meals and not with the meal.

ICU patients can have swallowing issues called prolonged post-extubation swallowing disorder after discharge. This can last even up to four months after and must be managed with alternatives.

Exercise

Prolonged homestay may lead to reduced regular physical activity and hence a drop in muscle mass. ICU patients suffer the most muscle loss. Once the patient is stable and the physician gives a clearance, exercise must be slowly encouraged as per tolerance.

Safe, simple, exercises may include, strengthening exercises, activities for balance and control, stretching, or a combination of these to maintain fitness, done preferably under guidance.

Finally, patients may need support with their mental health as well. Seek counselling from appropriately trained mental health professionals.

Even if you are vaccinated, heres why you should still wear masks:

*No vaccine is 100 per cent effective. *No vaccine is effective right away. It takes about two weeks for the immune system to make the antibodies that block viral infections, especially in the case where two doses are needed. *In other words, a vaccinated person might still be able to spread the virus, even if they dont feel sick. *A vaccinated person might still be able to contract the infection with milder symptoms. *Masks protect against any strain of the coronavirus, in spite of genetic mutations.

The best hope for ending the pandemic isnt to choose between masks, social distancing and vaccines, but to combine the three approaches to work as a team.

(The author is a nutritionist and dietician)

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See the rest here:
Post Covid-19 care: Nutritional guidelines for those recovering from coronavirus - The Indian Express