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A trip to the gym is part of daily life for many of us but workout and wellness routines are changing, with most gyms closing temporarily due to the coronavirus outbreak.

And as COVID-19 puts everyone on high alert, gym dwellers are figuring out how to navigate the situation from home.

JOHN WOODS / WINNIPEG FREE PRESS

Karton, who is is trying a 30-day home program where she logs her workouts in an app, set up shop in her basement.

The pandemic has millions of people adjusting to life indoors. That means forgoing their typical gym routine and taking part in home workouts. So, while your favourite workout class or fitness centre might be shut down for the time being, that doesnt mean you should stop sweating. In fact, working out might be one of the best ways you can pass the time while youre social-distancing.

Even more than usual, we have a good reason to exercise: physical activity contributes to good health which, in turn, helps us maintain sturdy immune systems. Its also a good way to ward off going stir-crazy from being cooped up inside for an extended period of time. Maintaining some type of routine is crucial during these unsettling times.

On top of the physical benefits, exercise is also a great stress-reliever. Its well known for its mood-boosting abilities, releasing powerful hormones called endorphins into the bloodstream. And lets face it, many of us could use a lift right now.

Since the COVID-19 outbreak, Jennifer Karton has had to change her routine. She used to go to her gym three to four times a week, plus partake in a weekly yoga class.

"I decided it was best to start working out from home. The concern for COVID-19 and the urge to do social- distancing weighed too heavy on my mind, so I made the switch," she says. "I have a toddler and I wanted to minimize my social circle and potential exposure for my daughter and my husband."

Karton is on a 30-day home workout program where she logs her daily workouts in an app that generates a report to her virtual trainer (she has to be accountable to somebody, right?) so she set up shop in her basement.

"Im new to not having access to a gym. Theres way more technology in play now with my workouts, whereas before Id show up to the gym with my runners and a positive attitude," she says. "So, it was important that I adapt my training schedule to a virtual one and keep in touch with my trainer through the app for accountability and structure."

Now that shes keeping active at home, Karton has started to involve her 19-month-old daughter, Isabella.

RUTH BONNEVILLE / WINNIPEG FREE PRESS

Gym chains such as GoodLife Fitness have closed their doors until further notice, owing to the pandemic.

"Ive enjoyed incorporating my busy toddler when I do yoga. She watches and mimics my stances," she says. "She loves downward facing dog, happy baby and cobra. Its certainly not as productive as a yoga class but its profoundly more fun."

Karton is also enjoying her new "virtual gym community," where she connects with friends on similar programs.

She admits there are some challenges to the new environment. And since her office has switched to working remotely, her entire routine has been turned upside-down.

"Its easy to let household or family distractions bump my workout. The dishes, housework or the comfortable couch staring at you can be a powerful force after a long day," she says. "But I make sure to dedicate a part of my day for physical activity. Im doing a lot more body-weight exercises and incorporating resistance bands."

And household items also make perfectly adequate workout gear. Use dish towels as sliders for exercises such as lunges and mountain climbers or a sturdy chair for step-ups. Those emergency soup cans (or wine bottles) you stockpiled? Great for bicep curls.

"I actually did crunches holding a case of canned tomatoes. Some moves require ingenuity," Karton says.

You dont have to own fancy equipment to get in a good home workout. Choose five exercises squats, burpees, pushups, lunges and jumping jacks do each for a minute and repeat the circuit three to five times. Or download the Tabata app, a type of high-intensity interval training: choose one exercise, push yourself as hard as you can for 20 seconds and then rest for 10 seconds. Repeat eight times.

For people looking for more guidance during their home exercise, there are plenty of apps to try:

EkhartYoga: an online platform is offering free meditation and yoga instructional videos to help people counteract the escalation of stress and anxiety.

Down Dog: an app for practising yoga at home is offering access to their library of workouts yoga, yoga for beginners, barre, and seven-minute workouts free until April 1.

Nike Training Club: tons of free workouts are added regularly by Nikes world-class master trainers. Browse workouts ranging from beginner to advanced, based on muscle group, duration and workout type (endurance, strength, mobility or yoga).

Obe: hosts more than 4,000 strength-training and cardio classes from dozens of top trainers. Obe even has quick, kid-friendly classes. The platform is offering new users a free month.

Tone It Up: a crew of trainers create workouts ranging from strength training, boxing, yoga and HIIT. Plus, its got daily reminders to keep you accountable. Free 30-day trial.

Daily Burn: if you like the motivational aspect of workout classes, this online community could help while youre self-quarantined. In addition to thousands of recorded group workouts, they also provide virtual one-on-one training sessions. Free 30-day trial.

While the coronavirus pandemic has caused running races to be postponed and cancelled, you might be wondering if you can still train outdoors. The best plan is to go out for a solo run away from crowds and at a safe distance around pedestrians. Enjoy the outdoors, fresh air and some vitamin D. Be sure you know whats going on in your area and if there are any restrictions or mandatory self-quarantines. And once you get home, wash your hands immediately. If youre sick or at-risk of spreading the virus, you shouldnt go out at all. Seriously. Your immune system might be able to withstand COVID-19, but what about your mother, grandmother or great-uncle? Do it for them.

Exercising outdoors also allows you to wave at your neighbours (from two metres away, of course) and strengthen our community connection, which is incredibly important right now.

COVID-19 is changing all of our daily habits adults are working from home, kids are home from school and were all doing our part in social-distancing. For many, the hysteria and feelings of helplessness can get the better of us. Maintaining some sense of routine and pattern can help us weather the storm. Wake up at the same time each day, have breakfast, create a dedicated space in your home to work and try to stick to a schedule, including work breaks. And if youre missing your co-workers, schedule a conference call, Google Hangouts Meet or Zoom meeting.

And try your best to manage stress, even during anxious and uncertain circumstances. This means managing fears about the coronavirus itself good strategies include taking breaks from television and social media, which can help you avoid panic and misinformation. Take time to unplug and recharge. How you choose to relax will vary from person to person: read a book, find a guided relaxation video on YouTube, FaceTime a friend or try a new recipe from your favourite cookbook.

And one of the best ways to stay healthy is also free getting enough sleep. That means seven to nine hours each night for most people. While asleep, your body does critical repair and recovery of essential functions.

And youre going to keep hearing this: wash your hands a lot for 20 seconds. If you sneeze or cough, wash them. Also, avoid touching your face, eyes and nose.

Exercise could be your lifeline. While the physical benefits to maintaining some level of activity are obvious, its important not to ignore the mental side. In fact, during this unprecedented time of lifestyle adjustments, stress and worry, your mental health is crucial.

sabrinacarnevale@gmail.com

Twitter: @sabrinacsays

Sabrina CarnevaleColumnist

Sabrina Carnevale is a freelance writer and communications specialist, and former reporter and broadcaster who is a health enthusiast. She writes a twice-monthly column focusing on wellness and fitness.

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Stuck? Stick to it! - Winnipeg Free Press

Southcoast Health announces the following healthy happenings:

CANCER SUPPORT GROUPSThe following support groups will take place this month and are offered at Southcoast Centers for Cancer, 506 Prospect Street in Fall River: Breast Cancer Support Group, for patients with a breast cancer diagnosis; Caregiver Support Group, for the caregivers of patients with cancer; General Cancer Support Group, for patients with any cancer diagnosis. Loved ones welcome to come; Lung Cancer Support Group, a support group specifically for patients with a lung cancer diagnosis; Under 50 Breast Cancer Support Group, for patients under 50 years old with breast cancer. For details on any of these support groups, call the oncology social worker at 508-973-7810 or visit Southcoast.org/cancer-support-groups for details.

OSTOMY SUPPORT GROUPA support group for people with ostomies, their family members and friends. Meetings usually include an educational topic and provide time for questions, discussion, and sharing among group members in a confidential, non-threatening environment. It is held the fourth Friday of each month from 2 to 3 p.m., Charlton Memorial Hospital, 506 Prospect Street, Fall River in the Mooney Room on the ground floor (enter through the Center for Cancer Care entrance). Call Sheri Furtado, at 508-679-3131 x 27509 for details.

CHILD BIRTH AND FAMILY EDUCATION CLASSESSouthcoast Health offers a wide range of child birth and family education classes on an ongoing basis including Childbirth Classes, Birthing Bootcamp, Childbirth Classes for Young Parents (ages 12 to 17 years), and Safe sitter classes (designed to prepare adolescents ages 11 to 14 to babysit). Pre-registration is required for all classes. For expecting parents, we recommend calling to register during the 18th week (10 to 12 weeks for multiples) of pregnancy to assure placement in the class you need. Not all classes are offered at all locations. Many health insurance companies will reimburse the cost of classes. Be sure to contact your insurance company to ask about coverage. For New Parents we offer Baby Caf, a drop-in session for pregnant and breastfeeding mothers, Breast Feeding Basics class, and Breast-Feeding Support Groups. For more information, please contact Patty VanDenBerghe, RN, BSN, CCE, at 508-961-5445 or vandenberghepa@southcoast.org.WEIGHT LOSS SEMINARSSouthcoast Center for Weight Loss will offer free informational sessions on the risks and benefits of weight loss surgery, also known as bariatric surgery, monthly. The free informational sessions will be held the second Thursday of each month at 7 p.m. at Charlton Memorial Hospital, 363 Highland Avenue, Fall River.The Southcoast Center for Weight Losss community-based program is designed to incorporate a thorough approach to weight loss surgery utilizing a team comprised of dietitians, psychologists, nurses and surgeons to provide a safe and comprehensive surgical weight loss program. For more information or to register for a free seminar call 508-273-4900. For more information on the Southcoast Center for Weight Loss, bariatric surgery, medical and non-medically assisted weight loss programs visit http://www.southcoast.org/weightloss/.

MEDICAL FITNESS/REHABILITATION PROGRAMSSouthcoast Health will offer the following medical fitness and rehabilitation programs this month.

Medical Fitness ProgramThis individualized exercise program is designed for those with cardiovascular disease, congestive heart failure, cancer, diabetes, peripheral vascular disease, high blood pressure, overweight and chronic orthopedic conditions. The program is offered for $60 per month at three classes a week or for $40 per month with two classes a week. A doctors prescription is required to participate. For more information call 508-973-5435.

Cardiac RehabilitationAn ongoing, structured exercise and education outpatient program for individuals recovering from heart attack, heart surgery, heart disease or are high risk for the same. A physician referral is required. The cost of this program is covered by most insurances. For more information call 508-973-5435.

Pulmonary RehabilitationThis is a structured exercise and education program with oxygen saturation monitoring during exercise. It is designed for individuals with pulmonary diseases including asthma, bronchitis, emphysema and COPD. The cost of the program is covered by most insurances. The program meets year-round. A physician referral is required.

These classes are being offered at 1565 North Main Street in Fall River. Call 508-961-5435 for details.

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Southcoast Health announces healthy happenings in April - Fall River Herald News

For nearly five years, New Yorker Amanda Croce has broken a sweat about six times a week at a fitness class. Her preferred instructor is Akin Akman, a former pro tennis player and SoulCycle instructor and now co-founder of AARMY, a boutique fitness program in New York and Los Angeles, launched in 2019. Akman, with his signature deep voice and floppy hair, is among New Yorks top fitness celebrities, a sweat guru who is known as both a trainer and a motivational speaker. As Akin says, there are only good days or great days, Croce said.

But with the coronavirus impacting every aspect of daily life around the world, Croce said goodbye to her regular gym habits as classes shut down and social distancing became the norm for most individuals and businesses attempting to curb the viruss spread and abide by government bans on group gatherings. So on Monday, while socially isolated with her family in Connecticut, Croce opened up her phone to an Instagram Live and started streaming a bootcamp workout led by Akman instead. Its just one of a number of fitness programs and influencers pivoting to remote workouts, and in just under a week, its well on the way to becoming a new normal.

Across the board, virtual workout options have been popping up, from individual trainers offering free classes to studios organizing digital schedules. Check out fitness Instagram or YouTube and youll be bombarded with free content from instructors with avid followings: Rumble Boxings Noah Neiman has a bag-free workout; trainer Jen Selter live-streamed a mat class; Taryn Toomey is offering free at-home version of The Class; Australias super-influencer Kayla Itsines adjusted the routines on her popular program to be home-friendly. Most programs, from Physique 57 to Barrys Bootcamp to Orangetheory, have new free online options from official accounts and popular trainers individually not to mention widely-subscribed preexisting digital programs from Peloton and Nike Training Club.

Croce didnt have any gym equipment, just an old yoga mat thoroughly scratched up by her cat, and a few bricks and bottles of Chardonnay her mom offered her as weights. Still, she came away from the workout buoyant. Everyone was in the same spirit and cheering each other on, even though its through Instagram comments, she said.

Like most other gyms and fitness studios, AARMY closed training centers in New York and Los Angeles over the weekend, prioritizing health and safety in the face of the coronavirus threat, calling it a necessary measure in public statements. But Akman, co-founder and CEO Trey Laird and fellow celebrity trainer Angela Davis decided to take their classes online for the first time, delivering free, live-streamed cycling, bootcamp and specialized workout sessions over social media nearly hourly, starting on Monday, for the foreseeable future.

They are just one group going remote. And theyre reaching bigger audiences: in the first 24 hours, over 18 thousand people had viewed the AARMY classes, according to Laird. (In person, they can host about 60 customers per session; even with each instructor leading five sessions a day, their online reach is exponentially larger.) Recouping the lost incomeclasses start at $38wasnt a consideration at this time, Laird told TIME; they just wanted to get their content out there.

While coronavirus restrictions may be keeping people home, fitness has a role to play in keeping people healthy and happy; its no secret that working out can help manage anxiety. Croce turned to AARMY and other classes to keep her motivated while training for the New York City Marathon, finding the community in particular to be a powerful support. And while thats now out of the question, the online programs are making an effort to fill the gap.

The founders of online fitness site Ob consider what they do almost health work. Katia Pryce of DanceBody calls her classes a daily escape that people are hungry for, even though the ease of an online option doesnt replace the energy vortex of human-to-human connection and the importance of supervision that can be found in her studios in New York, Miami and L.A. (Every instructor said that students should pay close attention to their own bodies and limits while practicing remotely.)

Still, the move to online-only fitness is a shift thats happening very fast. How do you prepare for this? Akman asked, calling TIME from the AARMY facility in Manhattan, to which he was still commuting for filming. Luckily for the gym, AARMY had been planning on launching a digital component this spring. Theyve just expedited the process, and skipped building out a platform to go straight to viewers with the free content. It feels like a time in the world when you just need to put things out to be helpful and positive and inspiring, he said. Clearly, thats hit a nerve: theyve had viewers from countries as far as Spain and Tunisia. Its a nice surprise to see the world connected in a time thats so difficult, Akman added. The experience of the classes is pretty raw, just the instructor in an empty studio shouting encouragement at the screen, and sometimes responding directly to commenters, many of whom hes coached for years.

I started the class grumpy and alone, not wanting to do it, and not feeling accountable. But then it really felt like I was being held accountable, Croce said. The energy coming from the coaches was huge. The message of resilience and getting through tough times and getting through a challenge: thats something we all can use.

While AARMY has had to jump quickly into a new paradigm, some platforms were built for this from the beginning. Entertainment publicity pros Mark Mullett and Ashley Mills launched Ob, an online-only fitness streaming platform, in 2018. It has classes across four categories taught by celebrity instructors, all filmed in their New York studio and capped at 28 minutes. Inspired by the Jane-Fonda-style workouts of eras past, their goal has been to replicate the joy of early exercise videos; the contemporary twist is lighting reminiscent of the works of James Turrell. It had already struck a chord with millennials seeking a sleekly designed remote fitness experience, but amid the coronavirus their services are well-adapted for the moment.

Were very agile from a production and content perspective, Mills told TIME. When she was stuck at home over the weekend with her infant and a five-year-old, she realized they needed to put together kids programming. Within days, they had licensed music from Kidz Bop and released child-friendly exercise videos. And noticing a senior relative also struggling to find fitness options, they mobilized to put out senior workouts by the end of the week, with gentle activities that can be done while seated or with limited range of motion.

Movement right now is not only going to keep us sane, its going to keep our bodies healthy and help with our immunity, Mills said. We feel empowered, we feel of service. Its a terrible situation were all in, but we feel very equipped to serve people in the way that they need it. People are responding: Mullett said they were getting thousands of new viewers daily. Trust us, we wish we were on the phone with you under different circumstances, he said. But if youre looking for silver linings, the fact that people are trying something new and looking inward is pretty interesting.

Keep up to date with our daily coronavirus newsletter by clicking here.

Still, adapting to this new reality can be exhausting. Professional dancer Katia Pryce founded DanceBody in 2013 and has been a star instructor ever since, with an Instagram following over 35,000. Students turn to her and DanceBody for cardio that mixes fun choreography with a serious workout. (And hit music: she licenses top songs for her dances.)

As her responsibilities as an executive have grown in the past few years, Pryce whittled down her active dancing hours to just a few per day. But now shes broadcasting six to seven live hour-long classes per day, after shutting down her studios for quarantine. Were gonna get really ripped this month! she told TIME. Pryce had freshened up her livestream service with a new app in January, so this timing was actually kind of perfect, she said. Still, its not exactly a dollar for dollar exchange; everyone understands that. Theres a million things online. She called this moment an anxiety diet for small business owners like her working to stay afloat. While the conditions of her salaried employees havent changed, she isnt able to pay contract workers for hours theyre not logging.

To tide her company over, shes trying to fill a niche with specialized dance classes and private virtual sessions. The upside for her business? New dancers who wouldnt normally commit to attending an in-person class are tuning in, including older viewers and men; she estimated online viewership had gone up 30 or 40% in the first three days. Were seeing more guys getting wrangled into it, because now whoever is quarantined in your home is forced to do your workout with you, she said. Standing in front of a mirror in a bright mirror [in the studio] can be kind of intimidating. Now people are really taking the jump. Its not clear how things will shake out when things go back to normal, but for Pryce, its an opportunity to play an important role. Someone recently said to me, This is basically your Super Bowl. Were working harder than we ever have been.

Shes not alone. Akin said today in the middle of the practice, Sometimes challenges make you focus on what you should be doing,' Laird told TIME. It brings clarity, Akman said. For fitness stars and their programs, its a chance to reach new audiences and convince a quarantined and inevitably bored population to commit to new habits. Nothing will replace the community of in-person sessions, Pryce insisted. But even Croce, a class devotee, recognized the benefits of virtual workouts, even after isolation ends; she can imagine tuning in when her schedule doesnt line up with the studio. As for the instructors? We are surviving, Pryce said. But we are hopefully really close to really thriving.

Please send any tips, leads, and stories to virus@time.com.

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Write to Raisa Bruner at raisa.bruner@time.com.

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Fitness Instructors Are Adapting a New Home Workout Now - TIME

Not everyone can afford a personal trainer. That's where these fitness apps come in. USA TODAY''s Dalvin Brown puts them to the test. USA TODAY

Fitness centers across the country have shut down amid the coronavirus pandemic. But that doesn't mean all exercise is canceled.

In fact, online wellnesscommunities have existed long before quarantines were encouraged. There are hundreds of fitness influencers, workout apps andvirtual classes that can be accessed from a computer, phone or tablet at home, and with minimal to zero gym equipment required.

And today, at-home workouts are also inexpensive: Much of the leading online exercise brands are offering their services for free, at least for bit.

Here's a look at seven different types of workout programs that might interest the former gym faithful.

You like intensity and dumbbells:Sweat app

Australian fitness trainer Kayla Itsines'women's fitness app is hugely popular for good reason: Sweat, which is filled with her signature BBG (Bikini Body Guide) program, will give you results. (At least that's what fans before/after photos, shared on Itsines' Instagram,demonstrate.) These workouts will also be the cause of plenty of perspiration, so do keep up the social distancing. Her 26-minute exercises call for dumbbells and jumprope.

Bonus:The app (available in the App Store and Google Play) is free for seven days. After that, its $19.99 a month.

Adriene Mishlers yoga YouTube videos have more than 500 million views.Why? Well, she has a video for everything, from a long morning routines to a quick, post-run stretches and movementsfor neck pain. The instructor is down-to-earth and easy to follow, and her adorable dog Benji, who is seen sleeping in many of her videos, just adds to the mellow vibe.

Bonus: Adriene just uploaded a Yoga for Uncertain Times YouTube workout playlist which, like all of her videos, is completely free.

Whether or not you have a Peloton bike (which turned out to not be such a thoughtless Christmas gift after all) or treadmill, you can access the Peloton app for its running and spinning workouts. Peloton's motivating instructors (many of whom have huge followings) lead live-streamed classes where users can virtually high-five other participants.The Peloton app also offers bootcamps, guided runs, yoga andstrength training routines.

Bonus: Peloton is offering its app (available in the App Store, Google Play and Amazon Appstore) for free for 90 days. After that, its $12.99 a month.

Perky trainers Katrina Scott and Karena Dawn host live classes and have a library of hundreds of workouts that range from 10 to 40 minutes. Their goal: To help you boost metabolism and, yes, tone it up. You can do plenty of their efficient workouts (many of which are booty and leg-focused) with just a yoga mat. Youll be able to do even more with a dumbbell and resistance band.

Bonus: Tone It Up (available in the App Store) is now free until April 13. After that, its $14.99 a month.

Good news for people in cramped apartments with thin walls: Melissa Wood Tepperberg's classes involve small and precise movements that can be done anywhere. Need something even lower impact than the low-impact workouts? She offers guided meditations, too.

Bonus: The first week of workouts(available online and in the App Store) are free. After that, the program is $9.99 a month.

Sworkit emphasizes proper form over instructor spiels, with detailed descriptions of each fitness move. There are exercise playlists for adults, and also specific categories of workouts for children. And its a fun word, no? Sworkit technically stands for "simply work it," but we prefer to think of the word as ahybrid of circuit and workout.

Bonus: The app(available at the App Store and Google Play) offers free kids contentand is $9.99 a monthafter a 7-day trial.

After Orangetheory Fitness classes were closed internationally, the fitness franchise announced it would have the same team that designs its in-studio workout create at-home ones. Starting Tuesday, they began posting daily Instagram videos that feature several workout circuits and demonstrations.

Bonus: You don't need to be an Orangetheory member to watch the free IGTV videos, and you also don't need any equipment.

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Itching to exercise during your quarantine? These 7 at-home workouts are free - for now - USA TODAY

Patients with prostate cancer who were getting ready to receive androgendeprivation therapy (ADT) saw sustained improvements in quality of life and their cardiovascular events risk profile after taking part in a supervised exercise program

The problem is ADT has several side effects, including increased body fat, decreased cardiopulmonary fitness and increased fatigue, study co-author Dr. Anthony Leicht, of James Cook University in Australia, said in a press release. These can increase the risk of a cardiovascular event and reduce health-related quality of life.

To assess whether exercise reduced the side effects associated with ADT in patients with newly diagnosed prostate cancer, researchers randomly selected 50 patients to either an exercise group (24) or control group (26). Patients within the exercise group completed three months of supervised aerobic and resistance training, which consisted of two weekly sessions for 60 minutes. Following the supervised exercise period, patients were instructed to take part in an additional three-month self-directed exercise program.

Patients in the control group did not receive any supervised exercise but were offered some supervised exercise sessions after they completed the study.

Difference in fat mass at three months was the studys primary outcome, which the researchers selected because body fat has a high likelihood of increasing during the first three months of ADT. Additional outcomes included cardiopulmonary exercise testing variables, fatigue and quality of life.

The study design, according to Leicht, was different than previous studies evaluating these measures.

What was important, and different from most other studies, was that the patients started the exercise program before the ADT treatment began, he said. Other studies have examined patients already undergoing treatment.

Patients within the exercise group had a mean fat mass of 24.3 kilograms (kg), which decreased to a mean of 21.7 kg after three months of supervised exercise. Their mean fat mass slightly increased after the next three months to 22.7 kg but was still lower than the mean fat mass after six months in the control group (24.1 kg).

Following the first three months, patients within the exercise group had reduced fatigue compared with patients in the control group.

The differences in cardiopulmonary fitness and fatigue were not sustained after patients stopped the supervised exercise program, but the exercise group showed a significantly better quality of life compared with the control group.

Older populations may stop their supervised exercise programs because of costs or other reasons, Leicht noted, and that within three months of stopping their exercise they will likely see reductions in strength and physical function. But there are options out there to help the patients maintain their exercise routines.

A more pragmatic approach such as home-based exercise or a shorter period of supervision with follow-on remote support could help get around these restrictions and provide measurable benefits to prostate cancer sufferers, Leicht said.

Link:
Exercise Before Androgen-Deprivation Therapy Starts Can Improve Quality of Life in Patients with Prostate Cancer - Curetoday.com

Before we canceled in-person classes, we saw a small reduction in class sizes and a handful of canceled memberships," said Dani Leverington, Downtown Yoga studio owner. "That, along with the recommendations from our local leaders, signaled to us that we needed to help members feel safer while continuing to support them online."

On Thursday, March 17, Gov. Burgum issued an order that takes effect at noon Friday requiring restaurants and bars in the state to discontinue in-person service and ordered workout gyms and movie theaters to close in response to the coronavirus pandemic.

While maintaining health is the utmost importance during this time, these gym owners have a difficult job of providing a service without being in a physical location as their members. To still operate their business while still offering service to members, area gym owners use different strategies during mandated closings.

Shortly after President Donald Trump recommended limiting gatherings to 10 or fewer people March 16, many area gyms owned by national franchises chose to close their doors, cancel classes and suspend memberships. Here's how a few area gyms are handling the situation:

Orange Theory

With gyms in Fargo and Grand Forks, Orange Theory usually offers high intensity, interval training in group classes, but closed its doors March 17 to encourage social distancing.

Online workouts are posted daily at orangetheory.com.

Planet Fitness

Planet Fitness CEO Chris Rondeau released a statement on March 17 that all corporate stores would close its doors, and Fargo-Moorhead locations quickly followed with Moorhead closing its doors at 5 p.m. on Tuesday and Fargo following on March 18.

Membership fees were already deducted from accounts. According to Fargo and Grand Forks Facebook pages, they will take the following steps:

Find workouts streamed daily at 4 p.m. on Planet Fitness Facebook pages.

Other locally-owned gyms partnered with area government bodies have decided to close, but extend expiration dates of memberships.

Choice Health and Fitness

Owned and operated by the Grand Forks Park District, Choice Health and Fitness, a 162,000 square foot facility, closed to the public March 18 to 31.

During this time, all free programs and classes will be canceled, rescheduled and issue credits to those who have enrolled. According to a press release, paying members can expect these actions going forward:

Members with questions are encouraged to contact the membership department at info@choicehf.com or call 701-746-2790 ex. 208.

YMCA Cass Clay

After the recent discovery of COVID-19 in both Cass and Clay County, the YMCA Board of Directors at the YMCA of Cass and Clay Counties Fitness Facilities, including the Fercho and Schlossman Branches, decided to close Wednesday, March 18 starting at 8 p.m. through Sunday, March 29.

Yoga and other specialty studios have taken a multi-pronged approach to satisfy members while maintaining some source of revenue for its staff.

Downtown Yoga

Downtown Yoga, a studio located on Broadway in downtown Fargo, canceled all in-person classes and closed its doors March 17 and modified its schedule of classes. In addition to following adjustments to memberships, instructors have started to record and stream classes.

"Our members will also be able to access recordings of all these classes on a private Facebook group," said Dani Leverington, Downtown Yoga studio owner. "We'll be posting engaging 'yoga pose' challenges to our business Facebook and Instagram to keep members engaged and motivated during their time away from the studio. "

Leverington said most instructors have other jobs, but other gyms are not in the same situation.

"Although it's been stressful at times, we're doing everything we can to safely provide engaging, positive classes that will help our members deal with the stress and anxiety in today's world," she said.

Mojo Fit Studios

Mojo Fit Studios, with locations in Fargo and West Fargo, closed its doors March 17 through 31. Through a release on their website, Kristen Burbank, the studio's owner, asked members to be patient as they work through ways to operate their business with the current social distancing guidelines.

Although each gym's response differs depending on their size, length of operation, and/or type of service, most if not all, gyms have closed their physical locations and opted for online-only streaming classes.

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'Work-ins' the new way to exercise while area gyms close due to COVID-19 concerns - INFORUM

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Beachbody on Demand has a variety of 40 programs led by different instructors. Alicia Betz/Business Insider

Exercise has always been my me time but while I enjoy working out alone, it's hard to get motivated without some sort of guide or trainer. That's why I've sworn by the at-home workouts offered by Beachbody On Demand (BOD) for years.

I've used BOD at varying levels of fitness, from when I was in the best shape of my life and ready for whatever the daily routine threw at me, to when I was 41 weeks pregnant and even thinking about working out exhausted me. No matter where I've been in my fitness journey, there's been a Beachbody program to match it.

Though working out can often feel like a chore, I've found workout programs on BOD that make me look forward to breaking a sweat it's completely changed my mindset on exercise. It's no longer a chore but something that clears my mind and makes me feel energized.

BOD streams its workouts via its companion app or website I tend to use its AppleTV app. The cost varies based on the length of your subscription, ranging from $8.25/month to $13/month. Beachbody offers a free two-week trial to new sign-ups, too.

Once you're logged in, you can sort classes by specific fitness level, time, type, or trainer. Beachbody is home to popular workouts like Insanity, 21 Day Fix, PiYo, and P90X, as well as popular trainers like Shaun T, Tony Horton, Chalene Johnson, and Autumn Calabrese.

In addition to the workouts themselves, many of the programs also include the following:

Some programs also have a dedicated modifier track so you can see what the modifier is doing at all times. This helps provide alterations to the routines to make them easier for someone unfamiliar with the workout.

There are workouts for every fitness level, including some HIIT workouts designed to induce a heavy sweat. Alicia Betz/Business Insider

Before each workout begins, text on the screen informs you of the necessary equipment required to complete the routine. Every workout has a warm-up and a cool down, and a trainer walks you through each move from beginning to end. Since the trainers all structure their programs differently, they also explain what you can expect in their respective classes.

Someone always demonstrates modified moves, even in the easiest workouts, and the trainers often walk around the set, showing proper form and giving motivational messages.

I'm fairly coordinated and find the moves in all workouts easy to learn. Programs that have more difficult moves typically have short companion explainer videos to help you more easily get the hang of them. My husband is more of a run-for-workout kind of person, so he tends to struggle with the moves, yet he's still able to master them in short order.

One aspect that draws me to BOD is the wide range of difficulty in the classes offered there are workouts that are approachable and challenging for any fitness level. Some of the more difficult programs, such as Insanity Max :30 and P90X, leave me drenched in sweat, cursing the trainer, and barely able to move by the end.

Others are decidedly easier, like Country Heat, a dance-inspired workout set to country music that I did while I was in my third trimester. I felt ridiculous but it kept me moving at the end of my pregnancy, and I never would've done that program in a gym.

Some of my favorite classes have been the cardio-centric Transform :20, the pilates- and yoga-based PiYo, and Core de Force, a program focusing on mixed-martial-arts. I also enjoy the Three-Week Yoga Retreat when I'm stressed or need to take a break from more intense workouts.

Workouts vary in length from 20 to 90 minutes, with most falling into the 30- to 45-minute range. In total, over 40 different programs are available, and I've tried roughly 20 of them. There are only a few I wouldn't recommend, either because they weren't challenging enough or I didn't click with the trainer. When that happens, I just pick a different program and continue on there's no sneaking out of the class trying not to be noticed or wasting an hour in a class I don't enjoy.

The real-time workout programs keep daily exercise engaging. Alicia Betz/Business Insider

One of the reasons people have a hard time with at-home video workouts is because they get bored watching the same videos over and over. The jokes get stale, the moves are repetitive, and it's easy to lose interest quickly.

Some of Beachbody's older programs are set up this way but increasingly, the company is coming out with programs using what they call real-time. These videos are still pre-recorded but there's a separate video for every single day of the program. So, if you do the upper body workout in week one of a program, the video for upper body in week two is different.

Most of the workouts are designed to be completed at home, so they'll often require minimal to no equipment. The most common equipment requirements are free weights like dumbbells and a yoga mat.

Occasionally, workouts require a chin-up bar, resistance bands, slides, or a step. Though I don't own any of these, I've always found ways to modify the workouts that require them.

Many of Beachbody on Demand's workout programs don't even require extra equipment. Alicia Betz/Business Insider

If you're used to working out in a gym or fitness studio, working out at-home will certainly feel like a big adjustment. But just because the setting is different, doesn't mean you won't be able to find something similar to what you're used to and Beachbody helps bridge that gap. Many of its workouts are even taught in gyms, so the likelihood you find something familiar to you is high.

For me, it provides the kind of variety I crave for my own personal fitness, offering me intense workouts when I feel up to it and more casual routines when I'm not. And there's something for everyone. With a diverse library of programs, Beachbody On Demand is a worthy solution for anyone looking to spend more time working out at home.

Pros: Over 1,000 workouts available, additional materials available with each workout program, accessible to every fitness level, cheaper than most gym memberships, many programs don't require extra equipment

Cons: Not as personalized as some other streaming workout services

Read the original post:
Beachbody On Demand Review 2020: a virtual workout that gets results - INSIDER

Participating in some type of consistent health improvement plan becomes more and more important as we age! Putting energy into improving nutrition, cardio respiratory endurance, muscular endurance, strength, mobility, and flexibility are great places to start! Now, to increase chances for success in your program, I like to encourage you to develop a purpose of why you're doing it, and use that for inspiration on your way to your goals!

Participating in some type of consistent health improvement plan becomes more and more important as we age! Putting energy into improving nutrition, cardio respiratory endurance, muscular endurance, strength, mobility, and flexibility are great places to start! Now, to increase chances for success in your program, I like to encourage you to develop a purpose of why youre doing it, and use that for inspiration on your way to your goals! Each area is difficult in its own right, so being prepared mentally may be the determining factor in whether you do, or do not follow through, on achieving your goals.

Exercising a little mental focus, planning, and preparation will take your program a very long way, because it prompts you to make well informed positive choices, that lead you the right direction.

Positive mental thoughts are necessary during our long days, hectic schedules, and unlimited stresses of life.

Exercise tends to get lost in the shuffle, due to the feeling of fatigue, and this is absolutely normal. It has been my experience that many times this feeling and reason we dont get our recommended amount of exercise, is not always physical. Instead many times it is because we give ourselves a reason mentally not to exercise, by accepting the thought we dont need to improve our health today! This happens often, so please dont let this stop your progress. Of course be smart, do not exercise or use this principle if you are injured or have health risks. But if you feel healthy and nourished, have no ailments, but just dont feel like exercising, I challenge you to overcome! You can reach a little further for your goals!

There are always many reasons that prevent us mentally from doing what is best for us. I heard someone once say there are no good reasons for not being on a program that keeps you healthy as you age, and I must say that I have to agree! Another good slogan says....if you fail to plan mentally, you might as well plan to fail.

Staying mentally strong, motivated, believing in yourself, and dedicating high proactive energy into sticking to, and following your program is the key to your success! You can absolutely achieve any health, weight loss, and fitness goal you set for yourself, if you just dont quit!

It all goes back to mentally setting your goals! If you have not done so for your health and fitness goals, now is the time to do it! Decide what you really want regarding your health, and take steps now to achieve them. You can do this! Just set short term, intermediate, and long term goals for your programs. The short term goals are important because they provide a focus and roadmap for your day to day activities. The intermediate goals are where you want to be at a specific time in the very near future, and are the catalysts that will ultimately get you to your dream goals! In my opinion everyone deserves their dream goals when it comes to their health, independence, and active quality of life!

Until next week keep up the great work, and please go out and make it a healthy and nutritious day! To get started on healthy weight loss, wellness, toning, and sports nutrition, call Reggies Personal Training and Nutrition, 104 E. Main, Shawnee, (405) 613-0237, or message me on Facebook at Reggies personal training and nutrition.

Reggie Grovey is a local 21-year fitness professional and nationally certified personal trainer and Advocare Nutrition independent distributor.

See original here:
Positive mental thoughts are necessary for wellness - Miami News Record

Reducing your outdoor time as much as possible is essential to keep yourself and your family safe during the current coronavirus outbreak. If youre looking for the best way to workout at home, the updated PrimalThenics app is exactly what you need!

PrimalThenics, a bodyweight training program, announced an update of its popular app to provide individuals with a research-based approach to staying fit and healthy. Ideal for those looking for efficient at-home workouts, the app allows you to choose between mobility, strength and cardiovascular fitness training programs that you can complete anywhere, anytime!

Go to https://primalthenics.com for more info.

The latest announcement comes as more and more individuals throughout the world are looking for ways to stay active while minimizing their outdoor activities.

Regular exercise is a key factor contributing to your optimal mental and physical health. The current coronavirus outbreak has restricted outdoor workout possibilities for many, making indoor bodyweight training a good alternative to remain active.

PrimalThenics is a training program that features research-based bodyweight workouts for a wide range of health and mobility goals.

The newly updated app allows you to join a thriving community of both amateur and professional athletes who work together to train smartly and efficiently.

The workout sessions are delivered on a subscription basis and can be fully customized depending on the your preferences. All you need to complete your workouts at home is a towel and a water bottle!

To ensure high standards of training efficiency, PrimalThenics is based on a scientific approach that facilitates the rewiring of the brain-to-muscle neurological pathways.

Youll benefit from professional sessions with guests ranging from Olympians to doctors, professional athletes and fitness bloggers.

With the latest announcement, PrimalThenics continues to expand its range of high-quality fitness resources for individuals throughout the world.

A satisfied user said: PrimalThenics has built up my strength, mobility and flexibility to a point I have never experienced before. Core areas in which I lacked and saw as weaknesses are now strengths. This for me has been a complete turnaround in my performance and I am amazed at the improvements to my routine and overall quality of life!

Click on the link above for more info.

Continue reading here:
Stay Fit During The Corona Outbreak With This Pro Home Exercise Fitness App - High Tech Deck

EDITORS NOTE: Anytime Fitness is temporarily closed due to the COVID-19 outbreak. Keep updated on its Facebook page or at http://www.anytimefitness.com

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Falls are a major threat to the health and independence of older adults.

Each year, one in three older adults aged 60 and older experience a fall, and people who fall once are more likely to fall again, said Cindy Paustian, an instructor for Anytime Fitness, 3721 W. 13th St., in Grand Island.

Paustian will instruct a new comprehensive balance, mobility and fall prevention class at Anytime Fitness.

A certified health educator, certified Silver Sneakers instructor and senior fitness program instructor, Paustian said the class is designed to decrease age-related balancing problems, increase overall muscle strength, increase flexibility, range-of-motion, and experience an improved quality of life.

The class is designed for anyone who wants a multi-component fall prevention class designed to improve overall functional fitness and to understand fall risk factors, she said.

Those factors include medication interactions, chronic conditions, muscle weakness and vision loss.

Paustian said that falls are the leading cause of nonfatal injuries among older adults. She said 1 out of 10 falls cause serious injuries, such as a hip fracture or head injury, which requires hospitalization.

In addition to the physical and emotional pain, Paustian said many people need to spend at least a year recovering in a long-term facility.

Clinical research, along with a staggering number of falls resulting in serious injury or even death, has proven that balance, mobility and fall prevention classes sufficiency reduce chances of falling, she said.

Statistics from the National Center For Medicare and Medicaid Services report one-fourth of all Americans ages 5 and older fall at least once in their lifetimes.

In 2018, falls resulted in more than 3 million serious injuries, 850,000 hospitalizations and 29,000 deaths.

She said participants of the class would complete a Fall risk assessment before starting the course, understand the principles of appropriate balancing exercises, defining short and long-range goals and identify and/or modifying individual skill competency.

The class was supposed to start April 14 and meet from 12:15 to 1 p.m. Tuesdays, Wednesdays and Thursdays. However the starting date may be pushed back because of COVID-19 precautions.

Paustian said people are living older and falls will increase unless a serious commitment to providing effective fall prevention programs.

These fall prevention programs will reduce falls in older adults and help their health, wellness, and independence, said she said.

Rebecca Tidwell, general manager of Anytime Fitness in Grand Island, said the health club is geared to people of all ages.

We are geared toward everybody and we want to accommodate everybody, she said.

That is one of the reasons for starting the balance, mobility and fall prevention classes.

With people sequestered in their homes, especially the elderly, because of the coronavirus, that need for balance, mobility and preventing falls becomes important. That same philosophy applies also as people live longer and stay in their homes longer.

According to a study published in the Journal for the Royal Society of Medicine, one-third of people over 65 will fall at least once a year. Most falls occur on flat areas as falls on the stairs or in the bathroom are relatively rare. Of those who fall and lie on the floor for hours, half will be dead within six months according to the study.

The study also found the risk of falls is double in people with dementia. There is also an increased risk with depression. The more drugs an elderly person takes, the greater the risk of falls. Visual impairment is an important risk factor. Wearing the wrong kind of footwear, such as loose slippers, is also a factor.

It is that greater sense of wellness in peoples everyday life thats behind classes such as the balance, mobility and preventing falls classes.

The club is also offering another senior fitness program, Powerup N Tone Up, a Silver Sneakers multipurpose exercise program, from 8 to 9 a.m. Tuesdays, Wednesdays and Thursdays.

Our philosophy is let make healthy happen, Tidwell said. That is why we are bringing these classes in. We just dont want people just to come to our facility and then leave. We want them to have a sense of community and belonging to our facility. We want our members to invest in themselves and commit to feel fit.

For more information, call (308) 382-4700, or check Facebook and online.

Continue reading here:
A balanced approach: New fall prevention class aims to keep older adults safe and healthy - Grand Island Independent

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