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Nuclear tensions are high again between North Korea and the United States days after a much-welcomed cooling-off period with renewed sabre-rattling calling out President Trump by name as the U.S. and South Korea launch joint military maneuvers today.

The Trump groups declaration of the reckless nuclear war exercises ... is a reckless behavior driving the situation into the uncontrollable phase of a nuclear war, the report in Rodong Sinmun read, according to CNN. The North Korean government newspaper also promised that the pariah state can at anytime target the U.S. with a merciless strike.

The warning printed in an official North Korean government newspaper came just hours before the U.S. and South Korea were slated today to start the so-called Ulchi Freedom Guardian military exercises, a 10-day annual military drill on the Korean peninsula.

No one can guarantee that the exercise wont evolve into actual fighting, North Korea claimed in the editorial, according to a South Korean news agency.

The messages come after Pyongyang just last week said it had finalized plans to fire four missiles toward the U.S. territory of Guam, though North Korean dictator Kim Jong Un ultimately decided to hold off to watch a little more the foolish and stupid conduct of the Yankees, a statement seen as backing down on the threat, possibly under pressure from China.

The new rhetoric means the chances of some type of provocation from North Korea such as another missile test or perhaps a cyberattack are quite high, said Sung-Yoon Lee, a professor of Korean studies at Tufts Universitys Fletcher School. Shortly after last years exercises, for example, North Korea conducted its second nuclear missile test in nine months.

North Korea is very good at smokescreen. They sound crazy, but theyre not crazy, theyre not irrational, Lee said. Theyre very good at sending mixed signals before launching a major attack.

That possibility has prompted some calls for the U.S. to scale back the military exercises. Bay State U.S. Sen. Edward J. Markey, who is currently leading a congressional delegation in Korea, China and Japan, said the U.S. should consider modifying the drills if North Korea agrees to freeze its weapons programs.

Were at a stage of tensions that we have not seen for years, Markey told The Wall Street Journal yesterday. Tensions could flare up again.

But others say its likely North Korea is only using the military exercises as an excuse to act out, and, according to Lee, it could even embolden Kim to try to further bully or even blackmail the U.S. and South Korea again and again.

Theres a lot we can do (through diplomacy) to bring the tension down without undermining the security of South Korea or U.S., said Robert S. Ross, a Boston College political science professor. We can do these things quietly without suggesting youre reducing our opposition to North Koreas nuclear program.

See the original post here:
N. Korea resumes threats ahead of exercises - Boston Herald

Mike Gleason Daily News Staff @MGleason_MDN

HUDSON - Set to begin offering classes later this month, the Academy of Sports & Fitness Training is looking to educate the next generation of personal trainers.

Co-founder Chellana Kwas said the school was licensed by the state as a private occupational school, similar to other trade academies such as those for massage or cosmetology. Its classes are scheduled to start on Aug. 28.

"We cover everything from anatomy to bioenergetics," she said. "We teach program design, and have a course on the fitness business that covers resumes, interview skills and acquiring and retaining clients."

According to Kwas, the school can be for students just out of high school, but can also accommodate those looking for a career change. It has a focus on hands-on learning, as opposed to online courses available elsewhere, she said.

Kwas said she and fellow co-founder Emily Morin had been working at a similar school when they were inspired to start their own academy.

"As the director of education (there), I had developed all the curriculum and had a good support network," Kwas said. "We felt the demand was definitely there - the industry is in a boom."

There has been an increase in the need for trainers across the board, Kwas said, driven partly by an aging population and the increase in obesity and diabetes in recent years.

"There's been a big boom in online training, with people hiring their guide through apps," she said. "Group training is popular right now, as a way to cut the expense (of a one-to-one trainer) and make things more affordable."

Both the founders are from the area - Kwas is an Upton native, while Morin is from Leominster - but there were other reasons why they chose to establish their school in MetroWest.

"We really wanted to cater to a larger geographic area," Kwas said. "We realized that there were no other programs like this outside of Boston."

Kwas said she hoped the location would be more convenient to students throughout the area, including those from as far away as New Hampshire.

Facts about the Academy of Sports & Fitness training

Mike Gleason can be reached at 508-634-7546 or mgleason@wickedlocal.com. For news throughout the day, follow him on Twitter @MGleason_MDN.

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An exercise in instruction - Milford Daily News

Photo: Bob Luckey Jr. / Hearst Connecticut Media

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Spotlight: Suzanne Testani looks to jump over new hurdles

GREENWICH In October 1997, Suzanne Testani took her young son to work so they could march into the auditorium at the Nathaniel Witherell nursing home on North Street. For an elaborately-planned Halloween costume, she chose to be Lady Godiva, and 8-year-old Alex was her knight in shining armor.

Her son who would eventually be working in Greenwich as a police officer led her into the auditorium with his sword in the air. She entered to a crowd of live-in seniors on her noble steed. She had borrowed a horse for the day.

Although she told her director at the time in advance that she would be bringing in an animal, she didnt say what the animal or the costume would be.

That was one of my bigger moments at Nathaniel Witherell, she said Friday 20 years later sitting in the Greenwich Senior Center conference room.

I needed the horse, she laughed. And I was bareback too I had no saddle. I told the gal I needed (a horse) that was bomb-proof, that wasnt going to spook at electronic doors. She goes, I got just the right horse. He does Civil War reinactments!

He was a little older but he was a good boy, Testani said. Now I have my own horse.

The Senior Centers program coordinator is retiring at the end of the month after spending 32 years working for the Town of Greenwich.

Suzanne Testani is a vibrant part of the programs provided to Greenwich's Seniors. She is able to engage our seniors in athletic activities, educational programs as well as social and cultural events. She always greets people with a warm smile and an abundance of enthusiasm, said First Selectman Peter Tesei.

We will miss her and wish her well as she transitions to the next phase of her life. My personal gratitude (goes) to Suzanne for her thoughtful and helpful guidance during my tenure," he said.

Testanis career began at Nathaniel Witherell in 1985, where she worked for almost 18 years. In 2005, she returned to the town working part-time at the center until she was promoted and the program coordinator position turned full-time.

But although Testani grew up in Fairfield and lived in Stamford and West Haven before putting down roots in Trumbull, her Greenwich presence is undeniable to those who have worked with her and know her.

I was thinking about it this morning, said Deanna Salerno last week, the friendly face that has been greeting everyone who comes into 299 Greenwich Ave. since January 2007.

Salerno sat back in her chair.

Shes always been like family, she said. Like when I first started, she made me feel really comfortable about working here always smiling, always happy. We are always laughing. Im going to miss her terribly.

We became friends, you know, Salerno said.

Testani joked to her husband Jack that she is leaving more than an intangible legacy in town.

Of course when our son (Alex) had the opportunity to get his position as a police officer, it was just another touch of irony, Jack Testani said. Suzanne would say shes leaving some of her DNA behind in the form of our son even though shes leaving.

And the Greenwich police officer, now 27, said if hes doing his job well, he owes it all to her.

She exemplifies the balance in relationship to hard work versus talent, he said last week. Her talents in artistry, interpersonal communication skill and compassion have aged like fine wine... I owe my work ethic and maintenance of my talents to her.

Her husband, though, said that aside from her footprint in Greenwich, Testani has been active in Trumbull on a political level in a way that has always impressed him.

The years have just been one adventure after another with Suzanne, he said. Its basically being married to the Energizer bunny, only with a lot of emotion and intelligence and dedication and honesty and strength.

You know, she is someone that has always worn an incredible amount of hats since the time we first got married, said Testani. Not only is she a wife and a mother, but first she was an appointed official ... (for) Parks and Recreation in 2005, and then she got elected in her own right to the Town Council in 2007 ... and then she got elected to be Vice Chairman of the Republican Town Committee in 2009 which is the equivalent of the RTM in Greenwich, but much smaller.

Now she is a TRTC Finance Committee chairman and serves as Vice Chairman of the Trumbull Board of Education. Her husband serves as TRTC Chairman.

Shes a very exceptional person, he said. I'm very fortunate; I consider her my best friend and my wife.

Jack Testani said that the Senior Center program coordinator also went to get her lifeguarding license at the Greenwich YMCA so that the center wouldnt have to hire a separate lifeguard for its Aquatic classes. She also is a group fitness director, and uses that certification to teach other exercise classes at the center.

Heres a woman in her 40s, he said, going against high school kids. And she beat them all in the freestyle and the butterfly ... I kept telling her to join the Olympics.

Chicky Krois, an employee with the towns Commission on Aging, agreed that Testani truly is one of a kind.

Its going to be hard to replace her, said Krois. Shes generous, shes got a generous personality. Were going to miss her.

And her younger son, William Testani, said her personality, enthusiasm and compassion for other human beings are unparalleled in the world as he knows it.

She was pregnant with me while working at Nathaniel Witherell and I grew up helping her at that nursing home, William Testani said.

He turns 24 Tuesday.

Her drive and passion for helping others in the social work field, he said, is what motivated me to work in the field of social work. And I try to emulate what my mother has brought to the town of Greenwich day in and day out for over 20 years in my own work.

As for where she wants to take it from here, Testani said that at 55 she is ready for a change of pace. She wants to move to California after selling her Trumbull home which she says is easier to keep clean for showing now that the boys have moved out and are both settled.

I would really love to go back to school, get my masters degree as an LCSW and have a private practice, become a marriage and family therapist, she said. Thats what I want to do. There are a lot of people who need help out there.

Ive had the glorious opportunity here in Greenwich to help people, said Testani, but its time for me to reinvent myself, rewire myself and do something different.

E: JTuriano@greenwichtime.com; T: @jturianoGT; IG: @greenwichgreen

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Spotlight: Suzanne Testani looks to jump over new hurdles - Greenwich Time

Welcome to the first of a monthly series on Faribault Parks and Recreation.

This is our way to inform and educate our readers about what we do, who we are, and the benefits of Parks and Recreation in the greater Faribault area. We had previously written weekly articles from 2004-09. The Parks and Recreation Department is headquartered out of the Faribault Community Center.

It is here you may contact the program supervisors for all of the programs and facilities within our department. Programs such as youth volleyball, basketball, swim lessons, adult softball and volleyball are several of the most visible activities that people are aware of. We also offer a number of lesser known programs such as Safety Camp, Fun Center, taekwondo, cub and flag football. Along with all of the athletic programs we run the Concerts in the Park Series, Pet Parade and many other community events. Many of these programs and activities will be featured in future articles.

Youth programs offered by our department are intended to be instructional and fun. We are not as concerned about who might win a game as we are about everyone playing, having fun and hopefully learning the sport at the same time. It is our desire to introduce activities to youth that they may participate in through their entire life.

Adult programming includes a large number of fitness classes, with group exercise classes at Washington, and yoga, Pilates and water exercise being very successful.

We also develop enrichment programs for youth and adults. These can range from youth firearm and snowmobile training to art, languages, first aid and CPR. We are always searching for new instructors and exciting new programs.

The Parks and Recreation Department is known for its facilities. At the Community Center there is an indoor pool, gymnasium, racquetball courts, a Fitness Center with treadmills, steppers, and a full line of strength machines. The Washington Recreation Center offers classes and public room rentals. Other facilities operated by the department include the Faribault Family Aquatic Center, park shelters, Faribault Soccer Complex, Armed Forces Reserve Center, and softball/baseball fields. We also work very closely with the ice arena to provide indoor ice skating opportunities and skate rentals.

The current park system consists of 38 park areas maintained by our parks maintenance staff. The staff deals with all of the regular maintenance that people expect such as vandalism repair, mowing, cleaning, repair, installation and maintenance of equipment, and tree and trail maintenance. Other responsibilities include hanging banners and holiday decorations. We install and repair the downtown flower baskets with volunteers from the Faribault Senior Center. The parks department also works in conjunction with numerous community groups, providing supplies and fencing.

As Faribault grows we try to meet the desires of the community by continually seeking new programs and amenities. We spend a considerable amount of time planning for the future so we may meet these needs. Items such as replacing outdated and sub-standard playground equipment, acquiring parkland in new developments and linking the Sakatah Singing Hills and Mills Town Trail are a few of the issues we deal with on a daily basis.

Each month another Parks and Recreation staff member will write an article to discuss upcoming programs and activities. I hope that the readers become educated about the benefits of parks and recreation while reading this series. We are here to put your ideas to work, we welcome your input! If you have an area of interest that we may be able to provide programs for, feel free to contact us at the Faribault Parks and Recreation Department at 334-2064.

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Looking for something to do? Check out Parks & Rec - Southernminn.com

Supposedly, you cant teach an old dog new tricks. Hard to know if that became a meme based on experience, or based on a lack of interest in learning new tricks. In either case, its probably been applied to older people without much justification. And some researchers set out to show that it isnt applicable at least concerning mobility in older folks.

Led by Dr. Jennifer S. Brach from the University of Pittsburgh, Pittsburgh, Pennsylvania, a group of investigators tested the efficacy of timing and coordination exercises for improving walking in older, community-dwelling adults. These people lived in independent living facilities, or senior apartment buildings, or attended senior community centers. Their testing protocol focused on walking exercises designed to improve the timing and coordination of ambulatory movements in a program called On The Move (OTM). The results of this program were compared to those of usual care exercise programs for older adults, which involved seated exercises to improve functional and walking ability. The results were published in JAMA Internal Medicine.

Participants were mostly women, with a mean age of about 80 in each group 152 took part in OTM, while 146 received the usual instructions. All of them received warm-up, strengthening and stretching exercises, while the OTM participants also received instructions and practice in stepping and walking (timing and coordination) patterns. There were 32 sites involved in this research half were randomly assigned to usual care programs, and a half to the OTM program.

The exercises were scheduled to continue for 12 weeks with two 50-minute sessions each week. More of the usual care participants (65 percent) attended at least 20 of the 24 scheduled sessions than did the OTM participants (50 percent). In spite of that, those in the OTM group did demonstrate a small but significantly greater improvement in mobility than did the usual care group.

These results are important because maintenance of physical activity as one ages is crucial for overall health. And because, in the older adult, any enforced immobility, such as that which stems from hospitalization, can quickly result in deteriorating physical abilities and tend to speed the transition to a dependent type of living facility.

What these researchers have shown is that it is possible to teach old dogs new tricks the next important question is how long they will continue to practice them.

Here is the original post:
Teaching "Old Dogs" New Tricks Can Be Good For Them - American Council on Science and Health

U.S. and South Korean forces are preparing for a joint military exercise just weeks after North Korean leader Kim Jong Un threatened to launch missiles toward Guam.

For months, the U.S. and South Korea have been planning for Ulchi Freedom Guardian, an annual exercise that will involve 14,500 U.S. service members stationed on the Korean Peninsula and an additional 3,000 who will travel to participate. It is a "computer simulated defensive exercise designed to enhance readiness, protect the region and maintain stability on the Korean peninsula," the Pentagon said on Friday.

The exercise, which begins on Monday, will occur amidst heightened rhetoric between Kim and President Donald Trump over the country's nuclear and ballistic missile programs.

On August 8, Trump threatened North Korea with "fire and fury like the world has never seen," touching off a war of words between the two governments.

Kim said he would consider sending missiles into the waters off the coast of Guam in "mid-August." Guam is a U.S. island territory that is home to two American military bases.

But, after reviewing those plans, Kim ultimately decided he would watch a little more the foolish and stupid conduct of the Yankees," seeming to walk back an imminent threat to the island and de-escalating tensions on the Peninsula -- at least for now.

In the week following the conclusion of Ulchi Freedom Guardian in 2016, North Korea conducted its fifth nuclear test. After this year's exercise concludes, the U.S. will most certainly be keeping a close eye on what the regime chooses to do.

Several U.S. officials told ABC News recently that the U.S. has not seen any activity in North Korea that would indicate an imminent missile launch. North Korea has already launched eleven ballistic missile tests so far in 2017.

As was the case in 2016, the North Koreans are expected to be informed of the "non-provocative" nature of Ulchi Freedom Guardian prior to its start.

In March, the U.S. and South Korea conducted another annual joint military exercise called Foal Eagle, which included air, naval, and special operations field exercises. In response to that exercise, North Korea threatened a "merciless attack."

There are more than 28,000 U.S. service members stationed in South Korea. Their motto is "Fight Tonight," reflecting their commitment to help defend South Korea from North Korean aggression at a moment's notice.

"While our State Department is making every effort to resolve this global threat through diplomatic means, it must be noted that the combined allied militaries now possess the most precise, rehearsed and robust defensive and offensive capabilities on earth," Defense Secretary James Mattis said last week. "The DPRK regime's actions will continue to be grossly overmatched by ours and would lose any arms race or conflict it initiates."

See more here:
US, South Korea prepare for joint military exercise amid heightened tensions - ABC News

As a runner, I really know how easy it is to get caught up running and forget about other workouts my body needs. And I know I'm not alone: Many runners tend to spend so much time running that they neglect things like stretching and strength training (at least in my experience). Once I started strength training regularly a year or so ago, it started to feel easier to work into my routine. But stillespecially leading up to a race, it's really tempting to forgo other workouts to fit in lots of training runs.

Ignoring strength workouts isn't doing your body or your race time any favors, though. "While it may seem like runners only need to run, its actually far from the truth. Supplementing running programs with additional strength training will not only help in decreasing the risk of injury, but proper strength training will increase balance and strength," Jessica Glazer, a New York Sports Clubs elite trainer, tells SELF. Both of those things will help you maintain proper posture and running form, plus give your body more power so it can move quickly and efficiently when you're running.

And research backs her up: Studies show that strengthening the hips and core can help prevent runner's knee, which is something physical therapists recommend to those who experience knee pain from running. Experts suggest strengthening exercises to remedy a handful of beginner runner injuries. And numerous research studies have shown that strength training can improve muscle power and performance in endurance athletes (like long-distance runners).

We asked Glazer to put together a strength workout that runners can easily incorporate into their routines. She created the strength-training circuit workout below, which focuses on the muscles that are important for running.

The entire workout only takes 20 minutes, and Glazer suggests doing it twice a week to really strengthen the muscles that are important for moving you through a run and bolstering your body against the repetitive motions that can put stress on your muscles and joints. Plus, any good race plan calls for cross-training days anywaywe're here to take the guesswork out of it, so you can get it done and get back to pounding the pavement.

This workout is broken up into three circuits, each with three moves. For each exercise, you'll do as many reps as you can (without compromising form) for 40 seconds, and then rest for 20 seconds before moving onto the next move. You'll go through each circuit twice, and take one minute to rest before jumping into the next circuit.

Here's more details on what each circuit looks like:

Circuit 1

Do this circuit two times before taking a 1-minute break.

Circuit 2

Do this circuit two times before taking a 1-minute break.

Circuit 3

Do this circuit two times. That's the end of your workout.

And before you start, don't forget to warm up! Here's a good warm-up you can try if you don't already have a favorite.

Read more from the original source:
20-Minute Strength Training Workout for Runners - SELF

It's a postpartum nightmare for women: being asked when the baby is due after you've delivered.

But the "mummy tummy" that one-third of women have months after giving birth may not be a sign that they're eating too much. It could be diastasis recti, a separation of the abdominal muscles that can occur during pregnancy.

As Michaeleen Doucleff of NPR recently reported, the condition is a common side effect of pregnancy caused when the growing baby pushes against the rectus abdominus, a flat sheath of muscle that runs from the pelvis to the sternum.

"These are the muscles that give you a 'six pack,'" Dr. Linda Brubaker of the University of California, San Diego, told Doucleff. "People think these muscles go horizontal across the belly. But they actually go vertical from head to toe."

Before pregnancy, a cross-section view of this muscle would show a pair of muscles on either side of the belly, meeting in the middle at tissue known as the linea alba. After pregnancy, however, in some women, there's often an inches-wide split, which can be felt by palpitating the area around the belly button with your fingers.

The gap can close on its own, but if it doesn't, organs and tissue can protrude, causing a woman to still look pregnant even if her baby is already eating solid food.

This is not just a cosmetic issue, Doucleff wrote. Women can start to experience lower back pain and in some cases, a hernia can develop.

"If there's a defect in a layer of tissue called the linea alba, then the bowel can poke through. That's going to be more dangerous," Dr. Geeta Sharma of Weill Cornell Medical Center-New York Presbyterian Hospital told NPR. (Women who have been pregnant may remember having "linea nigra," a dark line that ran down their stomach; the linea alba is just under this line.)

Women with diastasis recti may also suffer from incontinence, and the condition may affect performance in athletes, according to K. Aleisha Fetters, writing in U.S. News & World Report.

"I regularly see firsthand the effects of (diastasis recti) on a woman's ability to function, whether it be leaking urine while she lifts weights in the gym or struggling with daily tasks like lifting her toddler or running to catch a cab," Karen Weeks, a physical therapist with the Northwestern Medicine Integrated Pelvic Health Program in Chicago, said in U.S. News & World Report.

Are you at risk?

Research published last year in the British Journal of Sports Medicine said about 60 percent of 300 new mothers studied in Norway had abdominal separation six weeks after giving birth. The percentage of women affected declined to 45.4 percent at six months postpartum, and 32.6 percent one year after giving birth.

That study involved first-time mothers, however, and diastasis recti is more prevalent in women who give birth to large babies or twins. You're also more likely to have it if you've been pregnant multiple times, or are older than 35. And, "most women who have a gap eight weeks following pregnancy still have it a year later," Fetters wrote in U.S. World News & Report.

While your doctor can diagnosis the condition, you may be able to tell if you have diastasis recti by doing a simple examination yourself.

According to NPR, the best way to do this is to lie flat with your knees bent, press into your stomach just above your naval, and lift up your head about an inch while keeping your shoulders down. "If you have diastasis recti, you will feel a gap between the muscles that is wider than an inch," the NPR report said.

If you have it, don't rush for the phone to call a plastic surgeon. Exercise may help. But some exercises, like some types of crunches, may also make the condition worse, so don't rush into a fitness program designed for non-lactating warriors.

To try to correct her own abdominal separation, NPR's Doucleff signed up for a class taught by Leah Keller, a personal trainer in San Francisco who specializes in fitness after childbirth.

Doucleff, and the other mothers in her class, saw improvement they attributed to one exercise done for 10 minutes a day.

How it's done

The exercise, developed by Keller and Sharma, was initially tested in a group of 63 women, some of whom did the exercise while pregnant, others after giving birth. All the women in the study showed improvement in abdominal separation, Keller and Sharma said in a study published in the peer-reviewed journal Obstetrics & Gynecology in 2014.

In the study, the women did the exercise for 10 minutes each day for 12 weeks.

The exercise involves extending the belly while inhaling, then contracting it while you exhale. Doucleff described it this way:

"And then as we exhale, we suck in our belly muscles as far back as they'll go, toward the spine. Then we take tiny breaths. With each exhale, we push our stomachs back further and further."

While it can be done in several different positions cross-legged, standing with knees slightly bent, or lying on your side in the fetal position two things are important: First, that your back is flat, not curved, and that your fingers are on your belly button, to ensure that it's not bulging forward, Doucleff wrote.

Does it work?

Doucleff, who has a Ph.D. in biophysics, said she did the exercise for 10 minutes daily for the four weeks of her class, and then for an additional three weeks after the class ended. During that time, her abdominal separation decreased from 1.2 to 0.6 inches, and she said she lost an inch from the circumference of her waist. Other women in the class completely closed up their abdominal separation and lost several inches around the waist, she said.

Doucleff's experience, of course, is anecdotal; she was not part of a study. And Sharma, the ob-gyn at Weill Cornell Medical Center-New York Presbyterian Hospital, acknowledged the dearth of research on the subject, and noted that her own study was small.

There are other exercise programs that are designed to correct diastasis recti, even some commercial programs that promise results but cost about $100.

The American College of Obstetricians and Gynecologists does not suggest any specific exercise to restore abdominal tone, but recommends that women get 150 minutes of moderate aerobic activity (like brisk walking or riding a bike) each week after having a baby. ACOG also recommends Kegel exercises to strengthen the pelvic floor.

Of course, for many moms, having a different body after childbirth is a badge of honor, not cause for shame or embarrassment. But women who are experiencing lower back pain after childbirth, or those who plan to have more children, might want to invest a few minutes a day in the exercise.

"My abs are definitely firmer. And regularly doing this exercise brought a bonus benefit: My lower back pain has almost completely gone away," Doucleff wrote.

Read the original:
Is this simple abdominal exercise a DIY mommy makeover? - Statesboro Herald

You probably recognize Kelsey Wells (formerly @mysweatlife) from her viral progress photo proving we should all #screwthescale because those numbers don't mean anything anyway:

Wells started her fitness journey just eight weeks postpartum, and through a combination of Kayla Itsines's #bbg program, a healthy diet, breastfeeding, and some seriously badass dedication, she completely changed her body. But more importantly, she changed her relationship with her body, finally finding inner confidence and compassion.

Now, just three years later, the wife, mother, and personal trainer has joined Kayla Itsines's team to launch the new SWEAT community, a place for women seeking education, inspiration, and support for their unique health and fitness goals. With the new SWEAT app (available for iOS and Android), you can now choose the best plan that suits your personalized goals while still having a dedicated place to share your experiences and develop supportive, encouraging friendships. In addition to Itsines's BBG and BBG Stronger programs, you can now also access Wells's SELF post-pregnancy program and Sjana Elise Earp's BAM (Body and Mind) yoga program.

And even though Wells's program is designed for new moms, the exercises (like these below) are great for anyone easing into a fitness routine for the first (or 40th) timejust be sure to get clearance from your doctor before starting any exercise program.

How to use this list: Set a timer for 7 minutes and aim to complete the below circuit as many times as possible before the timer goes off. Rest for 30 seconds, reset the timer, then repeat for a total of 14 minutes. While youre aiming to complete each exercise as quickly as possible, it's important to maintain proper technique throughout.

1. Pli Jump Squat

Start standing with feet together, hands clasped in front of chest. Jump feet apart with toes pointed slightly out and send hips back to lower into a pli squat (you'll feel this more in your inner thighs than in your glutes like a regular squat). Jump feet back together, landing softly with a slight bend in knees to return to starting position. Repeat for 12 reps.

2. Push-Up to Side Plank

3. Single-Leg Glute Bridge

Lie faceup on mat with knees bent and feet flat, arms resting along sides. Extend right leg straight up to ceiling. Engage glutes and press into left heel to lift hips straight up and then slowly lower back down. Continue for 8 reps then repeat on other leg.

4. Scissor

Lie faceup on mat with arms at sides, palms facing down. Extend legs straight up to ceiling so body forms an L shape. Engage core, then lift head, neck, and shoulders a few inches off mat, being careful not to strain neck forward. While keeping core tight, lower left leg to mat as low as possible (don't let your lower back pop up off the mat) while pulling right leg toward chest as much as you can. You'll feel this in your lower abs and along the back of right leg. Switch legs. Continue to repeat for 10 reps on each leg for a total of 20 reps.

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This Fitness Instagrammer Shows Us Her Favorite 14-Minute Workout - Greatist

Anyone perusing the headlines these days certainly has read a thing or two about heart disease. How could you not, with heart disease being the cause of one-third of all deaths in individuals over 35 years of age. That is a fairly impressive number. Likely, you know someone who has suffered a heart attack or has some kind of heart disease. The type of heart problem most commonly discussed is coronary artery disease, aka CAD, a condition in which the blood vessels that provide the muscles of the heart with blood are clogged or diseased. Statistics from 2016 reveal that 15 million Americans have CAD.

Studies about the latest research on heart disease, and the newest drug treatments, can be seen daily. These stories are hard to avoid. But what exactly is occurring in coronary artery disease? Generally, it is the development of plaque, which are clogs, in the arteries around the heart. But this process of plaque deposition (which occurs to everyone in varying degrees as we age) is not selective of the vessels supplying the heart. On a cellular level, there is nothing special about these arteries.

Atherosclerosis, the process of plaque deposition in an artery, can occur inside the tubes which run down to the legs and feet. This produces an entirely different collection of symptoms from CAD. Unfortunately, although the one most often discussed is that of leg pain when walking (claudication), many people with peripheral artery disease have minimal obvious symptoms.

Classic claudication symptoms include muscle pain or cramping in your legs or arms thats triggered by activity, such as walking, but disappears after a few minutes of rest. This is sometimes referred to as the walk-pain-rest-relief cycle, since the pain reliably develops after walking some specific distance, and resolves with rest. The location of the pain depends on the location of the clogged or narrowed artery. Calf pain is the most common location.

The severity of claudication varies widely, from mild discomfort to debilitating pain. Severe claudication can make it hard for you to walk or do other types of physical activity. But recent studies have revealed that many with PAD do not experience the usual claudication symptoms. Apparently, a minority of patients with PAD experience classic claudication, with up to 50 percent describing atypical leg symptoms that interfere with mobility. This is big news since many physicians assume that if an individual does not have typical claudication symptoms, they cannot have mild or moderate PAD. According to this well-constructed research, this is not an accurate assumption.

Other symptoms of arterial disease in the leg may include numbness or weakness, coldness of the lower leg or foot (especially when compared with the other side). Also, often noted is a change in the color of the affected leg, as well as hair loss. Additionally, a change in the appearance of the toe nails may be noted, whereby they become thickened and discolored (similar to your classic fungal nail infection). The skin may take on a thin or shiny appearance, and sores on your toes, feet or legs wont heal in a timely fashion. The pulse in your legs or feet may be weak or absent. If the clogging of the arteries is severe, pain may even occur when youre at rest or when youre lying down. It may be intense enough to disrupt sleep. Hanging your legs over the edge of your bed or walking around your room may temporarily relieve the pain.

People with PAD have a markedly reduced health-related quality of life. Studies have demonstrated a much greater risk of death due to a heart attack, and other heart and cardiovascular events. There is even a higher prevalence of depression. It is now clearly established that PAD accelerates a functional decline leading to physical disability. This is more than just a matter of disease, but also a quality of life issue: individuals with PAD are more sedentary, and have greater physical limitations.

A very important question is whether exercise can be a beneficial therapy. In most cases, lifestyle changes and exercise can slow the progression or even reverse the symptoms of PAD. But how does one go about exercising sufficiently to alter the progression of the disease? A regimented program is necessary to produce these changes, since PAD tends to occur most significantly in those who are sedentary. Thus, an exercise program is an obvious change in lifestyle. While unsupervised home exercise programs can be developed and be effective, a structured, supervised exercise program generally has superior outcomes. Unfortunately (and predictably), rarely is there insurance coverage for these types of programs.

Home-based programs can be beneficial, but are so much more difficult to perform consistently. Studies have demonstrated that they should include several important components. These include monitoring of the exercises and results, and some type of group support system. Also important is the establishment of the desired goals. One of these should be to walk 5 days per week. This may seem like a lot, but its important to make this part of a daily routine something you get into the habit of doing. Start with 10 to 15 minutes of walking per exercise session. Walk until the onset of leg, calf or foot pain. Stopping to rest is completely acceptable. If one can increase the walking time by 5 minutes each week, over time, you really can see improvement.

Experts recommend an increase in walking duration until you are walking at least 30 minutes per session, and preferably 45-50 minutes per session, excluding rest periods. Write down your walking goals, including where and when you will walk, and the duration of walking. This will improve compliance, which can slip when people experience acute illness or family trials and tribulations. As mentioned, it is helpful to have someone to check in with for support. To maintain improvements, you need to understand this must be a permanent program. Unfortunately, if you dont stick with it, you will slide back, and lose those gains you have made.

Surprisingly, even arm exercises can relieve leg pain in people with peripheral artery disease. Instituting an arm exercise program can lead to improved pain-free walking distance and a reduction of PAD-associated complications. Particularly for PAD patients who are quite disabled, walking can be difficult. Arm aerobics may offer a better option than traditional workouts on a treadmill.

Physical disability is a major contributor to morbidity and mortality among older adults, and it also carries a high economic cost for society. A structured exercise program may improve mobility even among the most obese elderly patients. Prior data suggested that obesity blunted the benefits of physical activity for the prevention of mobility disability, but this has been disproven. An exercise program can lead to a healthy, strong body which fights off infection and sickness easier and quicker. Rather than sapping energy reserves entirely, recovery from an illness will take less of a toll on the body if the person exercises regularly.

So now you know: you can reduce your risks for major mobility disability. The benefits of exercise throughout life cannot be proclaimed loudly enough. When performed appropriately, it is safe for even older seniors. Almost all older people can benefit from additional physical activity. Regular exercise can reduce the effects of many chronic diseases including peripheral arterial disease, as well as improving mood and lowering the risk of injury. Dont give up because it looks like the odds are stacked against you.research tells us its never too late to start!

Editors note: Dr. Conway McLean is a podiatric physician now practicing foot and ankle medicine in the Upper Peninsula, having assumed the practice of Dr. Ken Tabor. McLean has lectured internationally on surgery and wound care, and is board certified in both, with a sub-specialty in foot orthotic therapy. Dr. McLean welcomes questions, comments and suggestions at drcmclean@penmed.com.

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Exercise reduces clogged leg arteries - Marquette Mining Journal

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