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FORT GEORGE G. MEADE, Md.

Here are some of U.S. Cyber Commands (CYBERCOM) most impactful moments of 2021:

Over the last year, the cyber security community has encountered new challenges and worked to adapt and respond in innovative ways. Ransomware is no longer considered just criminal activity, but a threat to national defense and infrastructure; deterrence is conducted across multiple domains simultaneously; and the value of cyber defense partnerships across nations is reasserted again and again.

This year started with the dissemination of vaccines to essential workers as well as vulnerable populations.Pictured here is U.S. Army Maj. Gen. William J. Hartman, commander of the Cyber National Mission Force, receiving his first dose of the COVID-19 vaccine Jan. 11, 2021. Despite a global pandemic, CYBERCOM still conducted cyber operations vital to the Nations defense. Read more about the Commands early vaccination approach here.

This year also saw a rise in cyber challenges that CYBERCOM rose to meet and overcome through various means, including full-spectrum cyber operations.

CYBERCOM Commander U.S. Army Gen. Paul M. Nakasone recently highlighted the work both CYBERCOM and the National Security Agency (NSA) have performed against foreign ransomware actors, including conducting successful offensive cyber operations that disrupted their malicious activity. CYBERCOM focuses on the away game, executing operations in foreign spaces against foreign actors.

For example, when Russian intelligence actors compromised a supply chain of cybersecurity vendors to conduct espionage, CYBERCOM deployed an elite defensive cyber unit, called a hunt forward team, to hunt for additional Russian activity. They found and disclosed new malware that was being used to enable malicious cyber activity. That malware was shared with our partners to stop the actors and mitigate the ongoing compromise. These operations were conducted by the Cyber National Mission Force, the Commands national offensive and defensive cyber unit. Read more about this mission and the benefit of hunt forward operationshere.

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AsGeneral Nakasone said this year, partnerships are the lifeblood that makes us so different than our adversaries. The Command has benefited from a historic partnership with the Five Eyes, but there are other partnerships with likeminded nations that we will continue to work.

Cyber is a team sport, and training and working along with our partners ensures we know how each of our cyber operations teams would respond in any situation. We accomplish this through CYBERCOMs bilateral exercise programs.

Cyber Fort III With our partners from Frances Cyber Defense Forces, cyber defenders from the two countries exercised with more than 70 participants, 400 simulated users, 450 simulated networks and subnets, and 1,000 different simulated systems.

Cyber Dome VI Brought our partners from the Israel Defense Forces Joint Cyber Defense Directorate (JCDD) for a hands-on-keyboard defensive cloud-based training exercise. The exercise brought together joint defensive cyber operators from the two countries and involved more than 75 participants.

Both bilateral exercises simulate the relevant tactics, techniques, and procedures of advanced persistent threats that we confront both today and in the future.

Read more about Cyber Fort IIIhere.

Integrated Deterrence is a key aspect of our Nations success in the era of strategic competition. Strategic competition is alive and well in cyberspace, and the Command does its part every single day via persistent engagement efforts. How does CYBERCOM stay persistently engaged in multi-domain and multi-capable operations? One example is by sending a U.S. Air Force Cyber Protection Team to defend vital networks on a B-1 Lancer during a U.S. Strategic Command and U.S. European Command strategic deterrence mission. Cyber defense is one part of integrated strategic deterrence, achieved by denying any malicious cyber actor access to critical platforms like the B-1 Lancer. Read morehere.

Pictured here are two Estonian defensive cyber operators, wearing the insignia of the Estonian Defence Forces Cyber and Information Operations Centre, testing their skills and ability to detect enemy presence, expel it, and identify solutions to harden simulated networks during CYBERCOMs CYBER FLAG 21-1 exercise. More than 200 cyber operators from 23 countries participated in the Department of Defenses largest multinational cyber exercise, designed to help us bolster our collective defense against cyber-attacks targeting critical infrastructure and key resources. Defensive cyber teams from Canada, Denmark, Estonia, France, Germany, Lithuania, Norway, the Netherlands, Poland, Sweden, the United Kingdom and others participated in CYBER FLAG 21-1 using CYBERCOMs real-time virtual training environment. Read more about this exercisehere.

We wrapped up the year with our Commander, Gen. Nakasone, who provided ABC News and the public with an exclusive look into our Joint Integrated Cyber Center and insight into how we defend the nation in cyberspace. It was a great opportunity to showcase how CYBERCOM and NSA workwith our interagency, industry and international partners.You can view ABCs special reporthere.

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2021: A Year in Review > US Cyber Command > News - United States Cyber Command

The University of Pittsburgh announced Thursday that it will begin the spring term remotely for the first two and a half weeks amid the spread of the COVID-19 omicron variant. The university said classes will begin remotely on Jan. 10. The university said that an exception to the rule may be made by the approval of the dean for programs and classes that need to meet in person. Classes will take place fully in-person beginning on Jan. 27. Pitt also announced it will be implementing a university-wide shelter-in-place beginning Saturday, Jan. 8. Pitt said the shelter-in-place period will be in place at least five days after the last cohort of students arrives. "Based on the above timelines, the Pittsburgh campus will shelter in place through at least Wednesday, Jan 26. The regional campuses will shelter-in-place through at least Jan. 13," the university said in a letter. During the shelter-in-place period, the university said students should only leave their rooms or apartments to attend classes, labs or clinicals in person (if in-person classes were approved by the dean of your school); pick up food; exercise safely; study in the library; work when necessary and shop for essentials and medical needs. "As we continue to monitor the spread of the new variant and its severity in our community, we will remain vigilant and adjust plans when necessary for the safety and health of our campuses," the university said in a message to faculty and students. Click here to read more information from Pitt.

The University of Pittsburgh announced Thursday that it will begin the spring term remotely for the first two and a half weeks amid the spread of the COVID-19 omicron variant.

The university said classes will begin remotely on Jan. 10.

The university said that an exception to the rule may be made by the approval of the dean for programs and classes that need to meet in person.

Classes will take place fully in-person beginning on Jan. 27.

Pitt also announced it will be implementing a university-wide shelter-in-place beginning Saturday, Jan. 8.

Pitt said the shelter-in-place period will be in place at least five days after the last cohort of students arrives.

"Based on the above timelines, the Pittsburgh campus will shelter in place through at least Wednesday, Jan 26. The regional campuses will shelter-in-place through at least Jan. 13," the university said in a letter.

During the shelter-in-place period, the university said students should only leave their rooms or apartments to attend classes, labs or clinicals in person (if in-person classes were approved by the dean of your school); pick up food; exercise safely; study in the library; work when necessary and shop for essentials and medical needs.

"As we continue to monitor the spread of the new variant and its severity in our community, we will remain vigilant and adjust plans when necessary for the safety and health of our campuses," the university said in a message to faculty and students.

Click here to read more information from Pitt.

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Pitt to begin spring term remotely, implement shelter-in-place starting Jan. 8 due to COVID-19 concerns - WTAE Pittsburgh

Volusia County Public Library free program offerings are back, for now.

Covid-19 forced the library to shut down the programs twice before. Once in March 2020 and a second time in July.

This time there is Omicron for county officials to be concerned with.

The return to programs has been in the planning stage for several months, Library Services Director Lucinda Colee said. We continue to monitor the situation with Omicron and will base our decisions on county protocols.

As retail adjusted for the labor shortage, the consumer became accustomed to changes in the hours a store is open. The supply chain issue has forced people to accept their favorite product or brand may not be on the shelf. A similar experience has been happening in restaurants as limited menus and altered hours are not unusual for an eatery as the pandemic continues.

Its been better at the library.

In fact, some branches have been offering free programs outdoors since June. All 14 branches of the Volusia County Library system never stopped serving the public. When they closed their doors in March 2020, they offered curbside, online and telephone service.

Pre-covid hours were reinstated in June and, now that programs are back, residents can once again enjoy activities, such as crafting, computer classes, exercise classes, gaming, gardening, movies, story times and, especially important to families, after-school programs and educational activities.

As is the case in all Volusia County buildings, mask wearing has been optional within the library. That same policy will hold for the reinstatement of programs.

A couple of hours spent in three library branches, Daytona Beach, Ormond Beach and Port Orange regional libraries, showed just short of two-thirds, 61%, of the patrons were unmasked. Of course, that is anecdotal, but does offer insight for anyone who plans to attend an indoor program.

That percentage also matches what was learned through conversation with folks in the three libraries. Those same conversations revealed people were happy to know the programs have returned.

However, not all program schedules have return to pre-covid levels. Ms. Colee explained in an email exchange that staff is working towards that end.

For more information and program calendars, visit volusialibrary.org/.

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Volusia libraries returning to live action | News | hometownnewsvolusia.com - Hometown News

From preventing cyber attacks to training military members in virtual missions, the new Maritime and Defense Technology Hub in St. Petersburg houses the firms that are aiding the defense intelligence sector.

The waterfront facility at 450 8th Ave. Southeast, formerly used as the SRI International building, is the first-ever hub of its kind in Tampa Bay. The facility, adjacent to the Coast Guard station, opened this month and was created to have spaces for companies seeking a waterfront location to deploy vessels and have a hyper-secured site for highly-classified operations.

The opening follows the city approving a five-year agreement with the Innovation District for the building. Already, over a dozen companies have committed to occupy spaceinside the 32,386-square-foot facility, creating a 90% occupancy rate.

Roughly 40% of the building is dedicated to co-working space and the remaining square footage includes office suites, labs and a SCIF (Sensitive Compartmented Information Facility).

Heres an introduction to the companies leasing space inside:

Pole Star: Pole Star is a London-based marine company that collects real-time data on everything from active vessels on the water and issues such as piracy, collisions and predicting weather patterns. The information enables time-critical decisions and mitigates risks of maritime activity. The Hub is now Pole Stars Florida HQ. Pole Star has the largest amount of space inside the facility.

Gates Defense Systems: Gates Defense Group, which is a graduate of the Tampa Bay Innovation Center, specializes in open-source intelligence training, research and software development for defense intelligence and law enforcement agencies. The company can track the digital exhaust from a target on the dark web and threats on intellectual property theft.

SOFWolf: SOFWolf is a national nonprofit based in St. Pete, and since 2012 has provided STEM education to and career development to children of fallen veterans and from underserved communities. SOFWolf applies research and builds its annual scenario-driven events on a collaborative training and exercise gaming environment developed by and for U.S. Special Operations Forces. SOFWolf is also working with academia, startups and Fortune 100 companies, according to its bio.

DarkStar: DarkStar is a consultant firm that scouts out talented engineers at very competitive rates. The St. Pete firm provides technical support on requests for proposals and TTO responses, as well as key personnel for inclusion in bids. The DarkStar Group was formed to support the missions of the Department of Defense and other federal agencies.

PowerBridge Holdings: PowerBridge is a new startup in Pinellas County thats working on new battery technology for the maritime and defense sectors.

Virtru: Virtru, formerly Aveshka, is based in Virginia and is a software engineering firm employed by the Department of Defense, Homeland Security and the North Atlantic Alliance.

EKS Group LLC: EKS is a certified service-disabled veteran-owned small business (SDVOSB). EKS, based in Brandon, provides intelligence training support includes scenario development, classroom and field instruction, and administrative support.

VATC: Tampa-based Visual Awareness Technologies and Consulting (VATC) is a government contractor providing mission readiness and military exercise programs. The firm designs and customizes live, virtual and constructive training for the Special Operations Forces, while developing realistic joint and interagency training environments for U.S. and partner nations.

MOSAIC Technologies Group: MOSAIC Technologies Group LLC (MOSAIC) was founded in 2005 in Maryland. In 2008, MOSAIC secured its first prime contract and has gone on to win 20 more prime contracts mostly within the Department of Defense and the intelligence community. MOSAIC identifies, resolves, and prevents cyber attacks on information systems. MOSAIC also provides linguistic support to global intelligence missions.

Triton Risk Group: Triton Risk Group is a technology firm that collects data including mobile device data, radio frequency data, records, social media accounts and the dark web. The group has operations out of D.C.

PVM Inc.: PVM is a veteran-owned consulting firm out of California founded by Pat V. Mack. He is a solutions provider who specializes in information technology consulting and software system support. Mack previously lived in St. Pete.

Blue Ring Imaging: Blue Ring Imaging provides virtual reality and mixed reality applications for unmanned underwater systems. The underwater technology has been used for filming live underwater video recordings for the Monterey Bay Aquarium, and entertainment broadcasts including the National Geographic Channel. Blue Ring Imaging is a spinoff from California-based company VRTUL.

Woolpert:Woolpert is a large engineering and architecture consulting firm with over 1,300 employees and over 40 locations. It will focus on its maritime division in The Hub, as it has a relationship with the University of South Floridas College of Marine Science. The Hub will be a small footprint for the company.

Cybersecurity attorney Alvin Brown: Alvin K. Brown is a St. Petersburg attorney and data protection and privacy consultant with over 20 years of experience with the Department of Defense and intelligence community. He has an office in the co-working space.

The Hub will also house the Florida Fish and Wildlife Research Institutes red tide team, where it can deploy its oceanographic tools. It also serves as the temporary site for the Florida Flood Hub.

Innovation District Director Alison Barlow said there will be another large maritime tenant in addition to Pole Star at The Hub, but she cannot disclose the companys name at this time.

The facility is nearly full but does have limited co-working space available.

Barlow said the prices for the co-working space are based on a membership model, while the suites are priced at a standard lease based on square footage, which Barlow said is lower than the current market value.

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Here are all the tenants inside the Maritime and Defense Technology Hub - St Pete Catalyst

Yoga is a form of exercise that has been shown to improve core strength and balance, increase flexibility, promote mobility, improve mental health, increase oxygen intake, reduce stress, and help control weight. However, age and injury can often pose a problem for the aspiring yoga student, who may have trouble getting up and down from the floor repeatedly.

Fortunately, there is an effective form of yoga that encourages healthy movement, healing, strength, and joint mobility regardless of age and fitness level: chair yoga.

Chair yoga allows individuals to experience all the benefits of traditional yoga with the added stability of a chair. In chair yoga, all exercises are performed from a seated position. Chair yoga is a beneficial for people of any fitness level, from active seniors to those recovering from an injury. It integrates the best of flexibility and balance training, with the added benefit of being easy on the joints. Chair yoga also brings the additional benefits of providing movement and stretching to help with chronic pain and symptoms of arthritis, depression, coronary artery disease, diabetes, and a variety of autoimmune conditions.

Before participating in chair yoga, be sure to check with your primary care physician especially if you have been living a sedentary lifestyle. Let your doctor know you would like to begin chair yoga and explain what it will entail, namely breath work, seated sun salutations lifting your arms and legs, movements to keep your joints lubricated, standing behind your chair for a few poses at the end, and then relaxation.

Once you gain approval from your doctor, check out your local programs. Exhale offers weekly chair yoga classes. You can also check your Silver Sneakers program for other locations, find televised yoga classes on channels such as PBS, or buy a DVD. You could also begin with a private chair yoga class if you have anxiety about being with others. There are added health benefits to participating in group activities and socializing with others but begin wherever you feel comfortable.

Though chair yoga is a low-risk and low-impact form of exercise, you should make sure you have the right equipment to prevent injuries and to get the most out of your workout. Essential chair yoga equipment includes an armless, stable chair (no wobbling!); a flat, level surface for your chair with a yoga mat underneath so it doesnt slip; flexible, comfortable clothing that isnt too tight or baggy; space to fully extend your limbs; and an experienced instructor or friend for safety. Its also best to not eat a heavy meal two hours before yoga.

Once youre set up and safe, you can begin by trying this overhead stretch:

Begin in a seated position with your feet planted on the floor, facing forward with your arms down by your sides. Take a long, deep breath in and slowly stretch your arms up toward the ceiling. Hold this position for a moment and bring your arms back down with a long exhale. Throughout this exercise, make sure your core is engaged and your back is as straight as possible. Nice slow deep breath in, slow exhale. Notice how your body feels before and then afterward.

The most important thing when beginning any exercise program is to listen to your body. You may find a little soreness or discomfort when you first begin, but never move towards pain. Let go of the idea of no pain no gain. You can make big changes listening to your body and finding joy moving your body with your breath. Its never too late to reap the benefits of taking care of your health and your body. The first step is to begin.

Renee Brown is the owner of Exhale, which offers a variety of yoga classes, including chair, low back care, restorative, yin, slow flow, mindful flow, meditation and power yoga. Exhale also offers Thai Bodywork, Reiki, and Reflexology. The studio is located at 921 Harmony Road, Suite C, Eatonton (next to Southern Laser Salon & Spa) and can be reached at 706-818-1725. Visit http://www.exhalelakeoconee.com to find a schedule, workshops, and upcoming yoga teacher training.

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PATHWAYS TO HEALING: Why should I participate in chair yoga? - Lake Oconee Breeze

Let's face it: With everything going on in the world right now, working out from home just may be our best option for the foreseeable future. Luckily, there are many ways to reach your fitness goals from the comfort of your living roomespecially with the right exercise equipment, such as one of the best treadmills on the market.

Not only are treadmills great for cardio and burning calories, they target and tone calf and thigh muscles as well, making them a perfect at-home workout for all fitness levels. And with New Years resolutions just around the corner, you may want to jump on the next opportunity to have one for daily access. While selecting a heavy-duty machine online may seem intimidating at first, the process is actually quite simple if you know what to look for.

We've outlined four essential elements that a treadmill should have to help find the best model for you.

Speed: While some treadmills can go up to 28 miles per hour (!) the average person doesn't need a treadmill that goes more than 12 miles per hour. (Sorry, we just can't all be Usain Bolt.)

Incline: You'll want to be sure you're getting a treadmill that can be angled at up to at least a 10 percent incline to properly target your muscles. Some can even go up to 40 percent.

Shock-absorption: A good treadmill will be easy on your joints, meaning you should stick with and have a cushioned running bed. Track cushioning can reportedly reduce impact by up to 40 percent, which encourages stamina and lessens potential injuries.

Stability: When looking for a treadmill, make sure to find one that stays in place and doesnt rock back and forth while youre using it. The best way to determine this is from the first-hand perspective of reviewers.

RELATED: Meet Treadly: The Smart Folding Treadmill That Lives Under My Sofa (And Hes Currently $100 Off)

Best Treadmill for Beginners

If youre new to the whole treadmill, or even exercising, universe (dont be embarrassedwe applaud you!), then this treadmill will be the best option for you. Thats because it only goes up to a reasonable pace of 5 miles per hour, and has handrails for safety, balance and focus. With this treadmill, you can also count your calories burned and distance traveled to keep track of your progress.

$575 at Amazon

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12 of the Best Treadmills for the Ultimate At-Home Workout - PureWow

The new year is approaching, so naturally, it's New Year's resolution time. This will be the year that you follow through with all your plans, including your fitness goals, right?

Getting fit doesn't necessarily mean dragging yourself to the gym constantly. The four walls of your home allow for the perfect amount of privacy to go as hard or slow as you want.

Next step incorporates the exercise routines that'll keep you going. Openfit offers live trainer-led classes, as well as a selection of over 450 classes as a staple of your fitness journey. While your trainer might not physically be right beside you, there is a real person on the other side of that screen who will push your toward your goals.

For those looking for a little more structure, there are 16 daily programs available for the choosing. Regardless, the infusion of Pilates, cardio, strength training, yoga, stretching, and more into your routine gives you flexibility to get to where you aspire to be.

Since getting healthy is a collaborative approach between wellness, nutrition, and fitness, the exercise component is complemented by a dedicated space for logging meals. Your macros and calories are just a few of the numbers you'll get acquainted with. Plus, the program allows for the creation of your own personalized meal plan and showcases potential recipes that take little effort to put together.

Studies have shown that working out at home is just as effective as the gym, so your results are just waiting around the corner.Because it's the season of giving, your friends can benefit from the Openfit app. Currently, if you buy one, you get a second one for 70 percent off. It's a gift that keeps giving since it covers access to a premium subscription for an entire year.

Prices subject to change.

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Spread cheer by gifting you and your friend a workout app that's 70% off - mySanAntonio.com

GRANBY The Granby Council on Aging (COA) is up and running and getting ready for the New Year.

According to the December newsletter, they will be saying farewell to 2021 with A Fabulous 50s party on Dec. 30. Attendees are encouraged to dress to impress in 50s attire. Preregistration is required, and there will be limited seating due to COVID-19 safety measures. Bingo will start at 12:30 p.m. followed by music and hors doeuvres at 2 p.m.

The center will continue its exercise and crafts programs until the end of the year. On Fridays, the Easy Country Fitness starts at 10 a.m. and is for those Country music lovers. The instructor is Connie Clark, and it is described as a free fun, beginner-friendly dance class.

Adult Coloring is every fourth Monday at 1 p.m, with the next session on Dec. 27. There also is a stamp collectors group that meets every second and fourth Tuesday of the month. The next one will take place on Dec. 28.

Preparing for the winter weather is something that the Granby Council on Aging wants to make sure seniors are ready for. Together with the TRIAD, they have sponsored a program called Sand for Seniors. Those interested can call the center to order a bucket of sand to take home with them to prevent slips and falls on stairs and walkways when there is ice and snow.

Also, with the cold weather underway, there are free mens and some womens winter coats available. The COAs newsletter states, Please call or stop by to find something suitable for you. . See the January newsletter for upcoming and updated information on this event.

WestMass ElderCares catered lunch is available at the center on Monday, Thursdays and Fridays. Interested parties should call at least 24 hours in advance for a reservation. The suggested confidential, voluntary donation is $2.25.

For those who may need weekend meals delivered to their homes, one of the numerous Supportive Services available at the Granby COA is the Weekend Meals: Take and Eat Inc. People Feed People Program. The meals are prepared and delivered by the faith-based community in South Hadley and Granby on weekends for those who are 60 years and up, homebound, unable to shop, drive, prepare meals or have low mobility. Anyone interested can call Kathleen Ryan at 664-1041.

A list of upcoming January events and activities will be coming soon in the next newsletter. To view the December newsletter and for more information, visit granbycouncilonaging.org. The center will be closed on Christmas Day. The Granby Council on Aging is located at 10 West St. Granby and can be reached at 467-3239.

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Upcoming Granby Council on Aging events and programs - Reminder Publications

(NAPSI)As the world celebrates the new year, many will make an annual list of resolutions and goals, which often include improving overall health and fitness.

As we continue to weather the COVID-19 pandemic, improving overall health is front and center, more so than usual. However, according to the U.S. New Years Resolutions 2020 study conducted by YouGov, over half of those who set New Years resolutions cant follow through.

Luckily, exercise physiologist and Bowflex fitness advisor Tom Holland has a new approach to setting and reaching your health and fitness goals this year.

Focus on Anti-Resolutions

Holland recommends turning the typical New Years resolutions list on its head by creating anti-resolutions to focus on what youre not going to do. For example, instead of saying Im going to work out every day or eat only healthy foods, resolve to not make excuses. This can take the focus off the broader goal and onto in-the-moment actions. The next time you plan to go the gym or cook a healthy meal, and you start to come up with reasons todays not the day, you can remember your resolution to not make excuses. If you set unrealistic resolutions to transform your entire lifestyle all at once, its more difficult to take the necessary steps to get there.

Most people have made excuses for not making a workout or sticking to a routine. This anti-resolution approach changes the focus from overly ambitious goals to a more subtle mindset shift.

To help you continue or take those first steps on your fitness journey, Holland also recommends connected fitness services and apps, such as the JRNY digital fitness platform (https://www.bowflex.com/jrny.html). With the JRNY app, you can easily fit exercise into your schedule with a wide range of personalized, trainer-led workouts. JRNY is integrated with Bowflex cardio equipment, including stationary bikes and treadmills, and features off-product workouts such as HIIT, strength, yoga, stretch and Pilates, which can be accessed from a mobile device or tablet via the JRNY app. So many options means no more excuses. No matter your fitness level, goals or lifestyle, JRNY has exercise programs to help you stay motivated and active so you can make exercise a habit in your life.

Determine What Works Best for You

Often people struggle to get started working out because they think they need to go to the gym all the time or sacrifice privacy, comfort and entertainment to see results. Holland notes that its important to not let trends, other peoples opinions or even your own preconceived notions get in the way.

Its easier than ever before to find a workout routine that aligns with your lifestyle. If going to the gym isnt your speed, you could pick up a versatile fitness product such as a set of Bowflex SelectTech 552 dumbbells (https://www.bowflex.com/selecttech/552/100131.html) or download the JRNY mobile app (https://www.bowflex.com/jrny/subscribe/checkout) for access to hundreds of video workouts that can be done from the comfort of your own homeno expensive gym membership or commute required.

If you find your motivation is dwindling, the Bowflex Max Total 16 (https://www.bowflex.com/max-trainer/mt16/100915.html) is a great option that lets you do high-intensity, interval workouts at home while streaming your entertainment subscriptions including Netflix, Hulu, Amazon Prime Video, HBO Max, and Disney+.

This new year, try a different approach to health and fitness resolutions by kicking the overly ambitious goals of the past to the side in favor of setting anti-resolutions instead. At the same time, take advantage of what todays fitness technology has to offer to improve your odds of success and make this your year.

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Ring In The New Year With An 'Anti' Resolution List - Your Valley

If the algorithm has bopped you right into the belly of FitTok (thats fitness + TikTok), youve probably seen posts about the 75 HARD challenge.

Discoverable through hashtags like #75Hard and #75HardChallenge, this health challenge has led itself to shocking side-by-side transformations and six pack reveals all content that has undeniable virality.

But is the 75 HARD challenge really all its cracked up to be? Below, fitness experts, nutritionists, and mental health professionals weigh in on the internet craze thats only going to pick up steam as we roll into 2022.

75 HARD is a 75-day-long challenge that prescribes a number of different health, fitness, and mental strength protocols.

The big catch is this: If you do not adhere to these rules perfectly, you need to start back at day 1. Yep, even if youre just a minute short of your daily workout goal. Or, just a single ounce of water short.

Worth mentioning. There are more-intense variations for people who have already completed the original 75 HARD challenge. These are known as phase 1, phase 2, and phase 3 consisting of things such as:

75 HARD was designed by Andy Frisella, an entrepreneur now widely known for his podcast Real AF and his book 75 HARD: A Tactical Guide to Winning the War with Yourself. Dubbed a mental toughness program not a fitness challenge Frisella originally created 75 HARD in order to reach his own personal goal of getting his life back on track.

But now, the program is available for public consumption. Ive spent more than 20 years figuring out how to master mental toughness and Im putting everything Ive learned into a program I call 75 HARD he says in a podcast episode about the program.

Of note, as the CEO of many health and fitness companies, Andy Frisella certainly holds many accolades in the wellness space. But he is NOT a physical therapist, certified trainer, registered dietitian, or licensed therapist.

In short: Its goal is to help people develop mental toughness.

At face-value, 75 HARD looks like any ole intense, restrictive fitness plan, Frisella holds steady that this is not a fitness challenge.

THIS IS NOT A FITNESS PROGRAM. 75 HARD IS A TRANSFORMATIVE MENTAL TOUGHNESS PROGRAM, he writes on his website. If youre looking for a new fitness program or challenge, this is not it.

While he owns up to the fact that many people will experience physical changes (namely, weight loss), he says, The physical changes you see on the outside are a FRACTION of the results you can earn by completing 75 HARD.

The programs thesis statement is essentially this: Confidence, self-belief, discipline, and grittiness are all traits that exist inside every single one of us. But (!) they need to be cultivated through a program of habits and discipline, like 75 HARD.

There is nothing inherently unsafe about 75 HARD.

After all, many of the pillars of the program 90 minutes of daily movement, eating with your health in mind, prioritizing hydration are all in adherence to common recommendations by governing bodies like the Centers for Disease Control and Prevention (CDC) and World Health Organization.

However, theres one element of the program that can either work for or against an individuals safety: Its customizability.

Sure, that means people can morph the program to fit their current fitness level, training age, and recovery practices. But it also means someone can fail to adequately adapt the program to their abilities and wind up burning out, overreaching, risking injury, or under-eating.

For instance, the program requires that an individual do two 45-minute workouts each day. But if someone who hasnt stepped foot in a gym since Friday Night Lights was still on cable, tries to do 2 higher-intensity workouts, its going to be bad news bears. Remember that taking a couple of 45-minute walks works just fine.

In order for this program to be safe, people need to understand what their current fitness level is, says strength coach Albert Matheny, RD, CSCS, chief operational officer ofARENA Innovation Corp and co-founder of SoHo Strength Lab in New York City. You need to manage the intensity of what youre doing to suit your current abilities

Of course, no fitness, health, eating, or wellness program is going to be suitable for everybody. So, youd be wise to do as Frisella recommends on his website and consult a physician or other healthcare professional to determine if 75 HARD is a good fit for you. Do not start 75 HARD if your physician or healthcare professional advises against it, he writes.

Hormone health expert and holistic nutritionist Cristina Curp CHN, author of Made Whole adds: If youve got autoimmune disease, adrenal insufficiency, or any injuries, this might not be for you, as it can exasperate your conditions. It also might not be the right fit for anyone with a history of eating disorders, disordered eating, or body image concerns.

No doubt, following along with a movement program for 75 days can be beneficial! Consistency is key, says Matheny.

Assuming that the nutrition plan you choose to follow is filled with protein-rich sources and whole foods, Curp says you can experience increased energy, reduced stress, and better moods.

If you keep it up, you may even experience boosted immunity, reduced risk of heart disease, reduced risk of type 2 diabetes, and improved eye, teeth, and skin health, per the CDC.

And constantly drinking one gallon (or more!) of water a day can help you ward off symptoms of dehydration, such as irritability, fatigue, and dizziness.

Another potential benefit of this challenge? Its rigidity. Some people do incredibly well with more rigid programs, says Matheny. They feel it gives them extreme accountability.

Just like most things in life, starting something new takes prep and pace. Heres how to set your own.

First, start by thinking about what youre actually hoping to accomplish this coming year. Is improving your mental game your main objective? If so, then 75 HARD actually may be worth your time especially if you do well with rigid rules and structure.

However, if you have another goal or do better in programs that are a little less restrictive there are plenty of other routes you can take.

If you need to learn more about the challenge before deciding whether or not its for you, visit Andy Frisellas website, listen to his podcast episode on the topic, and consider buying the book.

Better yet: Consult your healthcare professional, a nutritionist, and a certified personal trainer. After all, determining whether you want to do the 75 HARD challenge isnt enough. You need to figure out how to do it in a way thats sustainable, accessible, and aligned with your abilities and health goals.

For example, a CrossFit athlete is going to have different nutritional needs compared to a yogi. Likewise, someone deciding to adhere to the ketogenic diet is likely going to want to take a different approach to movement than someone who doesnt have to adjust to being in a state of ketosis.

(FWIW: Frisella recommends this).

Setting yourself up for success may also mean investing in gear that will allow you to comfortably and safely do workouts outside. Depending on the season, that could mean anything from getting crampons for your hiking boots and a true winter jacket, or getting a quick-dry tank top and raincoat.

Oh, and while youre handing over your CC information dont forget to line up the nonfiction book stack.

The book has to be a self-development book of some sort for personal or professional growth, Frisella says. It does not have to be a business book. It can be a psychology book. It does not have to be a book on banking. It can be a book on something else.

Lets cut to the chase: 75 days is a long time its an especially long period of time to be making some tough sacrifices.

It will be easiest for you to overcome moments of hesitation or temptation if you have the support of your accountability partners whether theyre fit friends or family. So, be brave and tell people you trust that youre committing to this journey.

Maybe even gather a group of people to join with you. Just make sure that the person(s) you choose to embark on the program are as committed to it as you are.

Look, its called 75 HARD for a reason: This is an I-N-T-E-N-S-E regimen. But dont let that keep you from making alterations to the program that you may need to make for your health.

For example, if you have a lower back injury, take a rest day. If taking progress photos is ultimately destructive for your body image, skip that instruction altogether.

After all, doing something for 75 days is kinda neat! But at the end of the day, the goal should be to find a health, wellness, and fitness regimen that is sustainable long-term not one thats counterproductive.

As Matheny puts it, You dont need to do any kind of extreme challenge to see results, you just need to be consistent.

Bottom line: 75 Hard is an intense way to kick off your year. But like any other health or wellness venture, your goal should be to make it work in your favor instead of pursuing something thats not practical or helpful for you.

If this sounds like a good fit, consult your health professional and give it a shot.

Read the original here:
75 HARD Challenge: What You Need to Know Before Starting - Greatist

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