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Fri, 12/11/2020 - 10:14am | By: David Tisdale

Even if he helps just one person in his career - through either his teaching or research - Dr. Ray Jones says all of his hard work in pursuit of his doctorate at The University of Southern Mississippi (USM) will have been worth it.

A newly minted Ph.D. in kinesiology from The University of Southern Mississippi (USM) School of Kinesiology and Nutrition, Dr. Jones is one of more than 1,000 USM students who earned degrees from the University this fall.

My time here at USM has molded me into an academician and researcher, said the Patterson, La. native. I was provided so many opportunities to grow as an independent thinker, researcher, and a person.

Under normal circumstances, a doctoral program is challenging. But as the COVID-19 pandemic continued throughout 2020, Dr. Jones had to adapt to new ways of living, working, and studying, along with fellow students.

Any Ph.D. program is going to be difficult, and this one was no different - juggling everything, including classes, research, teaching, and other activities. More recently, the most difficult thing I had to do was work on my dissertation - writing, data collection, defending - during the pandemic. That was hard.

What helped me overcome it all was a solid support system I call my village. This group of people faculty, staff, fellow students, family and friends - were there to keep pushing me and motivating me to be the best version of myself, to keep me moving forward on this journey, and for that I am so thankful.

Among those members of his village was his academic adviser, USM Assistant Professor Dr. Stephanie McCoy, who said Dr. Jones met and exceeded expectations as a student.

In his three years here, Ray showed a pointed interested in being more involved in scholarship and service to his field through publications, presentations, and involvement in our exercise physiology governing body, The American College of Sports Medicine, as well as the Southern Miss community, Dr. McCoy said.

Other than his many accomplishments as a student, Ray is also a joy to be around. He has an infectious laugh that brings a smile to everyones face. He will be truly missed by all of us, especially me.

Dr. Jones says he was drawn to kinesiology because the name looked cool and science-y. I went into my undergrad program knowing I wanted to go to physical therapy school, and kinesiology seemed like the most logical way to get there by combining my love for anatomy/physiology and exercise, Jones said. So I decided to stay in kinesiology, and it has been the most amazing experience.

However, I never thought I would be in research. I didnt get a taste of it until the end of my masters program. It was great because I learned new skills, but it was also extremely challenging, which I believe is what attracted me to it. Afterwards, I applied for jobs and Ph.D. programs, and the rest is history.

Dr. Joness research focuses on sedentary behavior and the cardiovascular contribution to brain health. Using noninvasive techniques such as Doppler ultrasound, he examines blood flow response during prolonged, uninterrupted sitting in minority populations, particularly African-Americans.

His work, recognized at the university, regional and national levels, includes accolades from the USM Susan A. Siltanen Graduate Research Symposium, the Southeast Region American College of Sports Medicine, and the American College of Sports Medicine. He is a recipient of the Robert Smith, MD Graduate Scholar designation through the Jackson Heart Study Graduate Training and Education Center at the University of Mississippi Medical Center [UMMC-GTEC] (2019-present), a highly competitive program enhancing the research skills in cardiovascular health epidemiology and health disparities of doctoral and health professions students. A 2020 inductee into the USM Graduate School Hall of Fame, he was a category winner and overall runner-up in the schools Three-Minute Thesis competition.

USM Graduate School Dean Dr. Karen Coats said she first became acquainted with Dr. Jones when he participated in the schools professional development program Professionals in Preparation during the 2018-19 academic year.

Ray was a leader in that group because he was so engaged and interactive, and contributed so much to all our discussions and activities, Dr. Coats said. He recognized the value in taking advantage of opportunities beyond the basic requirements for his degree program, and he excelled in all.

He is just a delightful, talented, and eager young scientist, and Im so glad I was able to interact with him during his studies at Southern Miss. He represents the best of USM, and I know he has a bright future ahead of him.

Dr. Jones now moves on to the University of Alabama at Birmingham School of Medicines Center for Exercise Medicine, where he has accepted an NIH-T32 Postdoctoral Fellowship.

I thoroughly enjoy the scientific process, and am motivated by the fact that there are so many questions in the field that are unanswered, he said. If I can just answer one question, thatll be one more thing that could, potentially, help someone else. On the other side of academia teaching - Im able to share my passions in exercise physiology and research with students, with the hope of shining some light on their own passion, and helping them achieve their goals.

That helping spirit was instilled in him early on, Dr. Jones said, because of the generosity that has been shown to me throughout my life.

The one thing that inspires me to continue is the prospect of helping others - even if its just one person.

The USM School of Kinesiology and Nutrition is housed in the Universitys College of Education and Human Sciences. Learn more about the School at https://www.usm.edu/kinesiology-nutrition/index.php.

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With the Support of His Village, fall 2020 graduate Dr. Ray Jones Achieves Goal, is Ready to Help Others - Southern Miss Now

It is important to also check on your physical wellbeing! Here are some information and resources that ACTS hope you will find useful.

Wellness Week: Importance of Physical Activity and Exercise

Consider engaging in physical activity once or twice daily that includes brief periods (30-90 seconds) of great intensity.

No time to hit the gym??? ==>Try this 12-move home exercises regime that requires no equipment

(See below)* Pick 6 exercises that you like or more and try to spend 3-5 minutes on each.

Here are some physical activities/exercise that can be done at home:

Limited Mobility exercise:

Important reminders

UW-Madison Recreation and Wellbeing Center

Offer free online/trial Yoga and other various exercises classes online.

For more information:https://recwell.wisc.edu/2020/03/24/stay-home-and-stay-active/

For More Resources:https://uwell.wisc.edu/physical-wellness/

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Keep Your ACTS Together with Wellness Week Creating Community UWMadison - University of Wisconsin-Madison

Lindenwood School of Health Sciences supports Community Wellness.

ST CHARLES, Mo. Lindenwood Universitys School of Health Sciences incorporates community wellbeing into teaching and learning, developing health professionals who will graduate with an awareness of their ability to impact positive change.

Fulfilling Lindenwoods mission of Real Experience. Real Success., the School of Health Sciences teaches undergraduate and graduate students the advanced techniques and skill sets necessary for success in their field. However, these students dont have to wait until graduation to put their knowledge into practice. Through their coursework, Lindenwoods health science students are making an immediate impact in the lives of community members.

Students in therapeutic recreation have the opportunity to work with residents of the senior care center adjacent to campus on fine motor skill enhancement and maintaining an active lifestyle. Paramedicine students work with local ambulance companies to support the needs of the St. Charles community. Exercise science students can take a class and serve as a personal trainer, working with university employees in individualized coaching sessions to help achieve the employees health and wellness goals. And, public health students address the larger issues facing the community such as risk reduction of diseases for individuals and communities.

In addition to coursework, students from various programs in the School of Health Sciences participate in the research efforts of the Exercise and Performance Nutrition Laboratory. Undergraduate and masters students in the human performance program work alongside accomplished faculty in a wide variety of research projects ranging from cellular to applied human performance studies. In addition, community members can participate in health assessments and wellness screenings in the EPNL, conducted by trained students as part of the School of Health Sciences commitment to providing students with real experiences.

Lindenwood University, founded in 1827, is an independent university offering more than 100 undergraduate and graduate degree programs in diverse areas of study and traditional and accelerated formats, including online. Lindenwood University is dedicated to providing real experiences, differentiating academic programs, promoting academic excellence, optimizing resources, and delivering a high-quality experience with the goal of successful student experience leading to a lifetime success.

Lindenwood University is located at 209 S. Kingshighway in St. Charles, MO. Get more information on Lindenwood Universitys website or call 636-949-4676.

THIS ARTICLE INVOLVES COMMERCIAL CONTENT. THE PRODUCTS AND SERVICES FEATURED APPEAR AS PAID ADVERTISING. FOR MORE INFORMATION, EMAIL US AT SMSL@KSDK.COM.

SHOW ME ST. LOUIS IS A PART OF 5 ON YOUR SIDE AND FEATURES ST. LOUIS EVENTS, COMPANIES, BUSINESS PEOPLE AND OTHER GUESTS FROM AROUND THE COUNTRY.

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Real Experience. Real Success. at Lindenwood University - KSDK.com

Athletico is committed to keeping employees and patients safe during COVID-19 and has taken several measures including additional screening procedures, enhanced cleaning practices and appropriate distancing of patients during treatment sessions. In addition to in-clinic treatment at the Chandler (Gilbert/Chandler Heights) clinic, Athletico is also offering telehealth virtual treatment options where patients can connect with a Physical Therapist through a secure online video chat.

"Athletico is constantly growing and evolving, just like me. There is much to learn when it comes to PhysicalTherapy.I love being able to use my continuous knowledge to help patients and build relationships with them," said Michael Zwanziger, PT and Clinic Manager of Athletico Chandler (Gilbert/Chandler Heights). "I enjoy being active and am excited to be a part of such an active community like Chandler."

Services available at Athletico Chandler (Gilbert/Chandler Heights) include:

Additionally, Athletico Chandler (Gilbert/Chandler Heights):

Athletico Chandler (Gilbert/Chandler Heights)5025 S Gilbert Rd, Ste 105Chandler. AZ 85249Phone: 480-386-8000www.athletico.com/ChandlerGilbertChandlerHeights[emailprotected]

ABOUT ATHLETICOAthletico Physical Therapy provides the highest quality orthopedic rehabilitation services to communities, employers and athletes in over 525 locations throughout twelve states with more than 5,000 employees. Athletico is committed to our patients and referring physicians through our patient-centric focus, positive work environment, attention to quality and high standard of care. Athletico measures patient outcomes and satisfaction and is dedicated to continuous improvement.Athletico was named #1 Workplace in Chicago, "Best Physical Therapy Practice in the Nation" by ADVANCE magazine, Top Workplace in the Nation and has been recognized as a leader in employee volunteering and charitable giving. Our services include physical and occupational/hand therapy, workers' compensation, women's health therapy, concussion management and athletic training. For more information, or to schedule a free assessment in-clinic or now online with our virtual free assessments, visit http://www.athletico.com and follow us on Twitter at @athletico.

CONTACT:Mandy Pasquale630-575-6269 | [emailprotected]

SOURCE Athletico Physical Therapy

http://www.athletico.com

Link:
Athletico Physical Therapy Opens in Chandler (Gilbert/Chandler Heights) - PRNewswire

Living with a limited number of people, reducing social interactions and adapting our homes for working and nursing purposes amongst other adaptations have become our norm. Whilst the recent announcements of the successful phase III COVID-19 vaccine results by pharmaceutical and biotechnology companies have given us a glimmer of hope to return back to our pre-COVID life, there is no denying that there has been an unprecedented change to what one might now consider a normal life. After COVID, the new normal of working from home and nursing from home will most likely continue and potentially become the new status quo.

The continued threat of the COVID-19 pandemic has made the public generally more aware about one's own health and one's own ability to keep themselves healthy and to manage and monitor their health with minimal visits to hospital and clinics.

There is no denying that the telemedicine ecosystem, supported by high caliber medical devices and AI/Big Data platforms, has been fast-tracked during the outbreak of the pandemic. This raises the question if there will be a decline in patients receiving Hospital Outpatient care (OPD) and Hospital Inpatient care (IPD) from hospitals with these new services available in the new normal.

COVID-19 has accelerated digital health innovations, such as telemedicine or medical digital health platforms, enabling patients and caretakers to access support remotely. In just under one year, the Thai government, as well as other relevant healthcare professional associations, have come up with the relevant infrastructures to support this new environment. Ethical and practice guidelines have been issued to aid healthcare professionals to conduct consultations with their patients through relevant digital platforms. See some more details about these development via this link.

Digital health platforms are here to stay and hospital operators are fully aware of the tremendous potential and benefits telemedicine can offer, not only for patients, but also for hospital operators. Additionally, we have seen the growing popularity of a more health conscious lifestyle, which may result in the decline of people turning to hospitals for care. In response to these lifestyle changes, we have already seen hospital operators adapt to these new trends by providing services to patients for their well-being in place of medical treatment. For example, many major groups of private hospitals have started wellness/health promotion facilities. The facilities may combine annual health checks with personalized vitamin and nutrition supplies as well as personalized exercise programs. Some of them may also add nutrition and exercise lessons and training in the package as part of wellness retreat at the hospital's designated facilities.

While it is clear that the number of IPD patients might not drop in the near future, given the new trend of the public integrating the management of their own health and medical needs into their everyday life digitally, the question for private hospitals/clinics which plan to expand their operations will be whether acquiring a major group of hospitals with a large supply of beds and general health treatment for IPD and OPD will be the way to go.

The new report just launched by Baker McKenzie, Hyper-Hybridity: Defining a New Era of Digital Health Innovation in Asia Pacific, discusses collaborations and partnerships as a way to harness the collective ecosystem to build new solutions and systems. According to the report which surveyed over 700 respondents in the healthcare and life sciences, technology and financial sectors that are responsible for developing, operationalizing and financing digital health solutions in Asia Pacific, 72% of digital health players believe a radical rethink of how innovation is organized, funded and scaled is required to meet demand for new solutions, and 74% of digital health players suggest greater collaboration across the healthcare ecosystem would significantly accelerate progress.

Along the line of this new model of hybridity, hospitals and healthcare or wellness centers will be an integrated platform that serves the needs of tech-savvy patients and a more digitally managed lifestyle will become the norm of our future living, and should be judged by solutions to modern life but not the number of beds or even the number of physicians. A new future solution may be a smaller sized facility in terms of beds but with full supportive functions such as laboratories, research centers, infectious disease units, and nutrition and wellness centers. These so called back office functions could even be run by a third party with their own technology and specialists. Outsourcing enablement functions will of course have potential issues to manage but for certain will make for a leaner and less costly operation. When it comes to business expansion, the acquisition strategy of healthcare/hospital operators may no longer be to expand the number of beds but rather to focus on the integration of other ecosystem players which will enhance the delivery of medical and wellness services that offer the future health solutions. This new model is likely to be smaller, less costly but offer full functions with comprehensive benefits, as far as patients are concerned.

Continued here:
Healthcare: What Lies Ahead? - Lexology

Community Spotlight

By Mark Morris

Depending on how the pandemic progresses, the new Ludlow Senior Center could begin hosting some indoor programs by February.

Despite the unprecedented challenge of COVID-19, the town of Ludlow keeps building and improving.

As coronavirus rates continue to rise across Massachusetts, Manuel Silva, chairman of the Ludlow Board of Selectmen, said officials in town are closely monitoring the number of cases there.

A long-time selectman who served an earlier term as chairman, Silva said the pandemic has brought more challenges than a typical year. Like most places, Ludlow Town Hall is closed to the general public except by appointment. Silva said some town functions, such as the town clerk and tax collectors offices, are conducting limited public business from the rear of the building, where they can offer service through a window. It almost looks like an ice-cream stand, he said with a laugh.

While Ludlow Mills features several ongoing projects (more on that later), Silva wanted to talk to BusinessWest about a few prominent municipal projects that are nearing completion.

For example, construction on Harris Brook Elementary School is progressing, with a good chance that students will begin attending next fall. Harris Brook is being built to replace Chapin and Veterans Park elementary schools, with the new school located on what used to be playing fields for the adjacent Chapin School.

Its possible the old buildings may be repurposed and given a second life, Silva said. We are looking at doing a study on both Chapin and Veterans Park to see what other use the town might have for them.

He and other town officials are scheduled to tour Harris Brook and inspect the progress thats been made on it. Once the new school is complete, Ludlow will receive reimbursement from the state for nearly half the cost of the $60 million project.

Another project nearing completion involves road improvements to Center Street, a main artery in Ludlow. Because the street is also part of Route 21, a state highway, the Commonwealth paid for most of the $5.6 million in improvements.

Construction continues on Harris Brook Elementary School, which will replace both Chapin and Veterans Park elementary schools.

Perhaps no one in Ludlow is more enthusiastically looking forward to opening the new Ludlow Senior Center than Jodi Zepke. As director of the Council on Aging, she and her staff plan to move out of the basement of the former high school on Chestnut Street and into the new building on State Street. While staff will be taking occupancy of the new building in mid-December, the Senior Center will remain closed to the public because of COVID-19 concerns, a situation that Zepke said poses both pros and cons.

Were excited to get into the building. It will give the staff an opportunity to get comfortable in their new surroundings before we have seniors come back, she said. At the same time, we know how excited everyone is to visit the new building as soon as they can.

In what she called a perfect world scenario, the Senior Center could begin hosting some of Council on Aging programs indoors at the new facility in February. Throughout the warmer months, the councils popular exercise and social programs were held outdoors at the park adjacent to the current senior center. As the weather became colder at the end of October, the outdoor programs wrapped up for the season.

Without innovative thinking from Westmass and the developers we work with, these mill buildings could have been vacant and falling apart.

The outdoor programming was a great opportunity for people to see each other, get out of the house, and do some exercising, Zepke said, noting that said groups took part in yoga, tai chi, and discussion groups, all socially distanced. Several of the exercise programs are available on local cable-access TV. While the broadcasts can help keep people active, she recognizes that people still need the socialization such programs provide for seniors in town.

The most important thing is to remain connected to people, otherwise the social isolation is terrible, she said. Were pushing for at least some indoor programming because were already seeing the mental-health effects of staying home all the time.

Before COVID-19, the Senior Center hosted a popular daily lunch program. When coronavirus hit and it was no longer possible to bring people to the center, Zepke said her staff switched gears overnight and converted the daily lunch to a thrice-weekly grab-and-go meal where people drive up and receive a box lunch from center staff who are dressed in appropriate PPE. Zepke calls it one of the best things her organization has done since the pandemic hit.

Year Incorporated: 1774Population: 21,103Area: 28.2 square milesCounty: HampdenResidential Tax Rate: $20.62Commercial Tax Rate: $20.62Median Household Income: $53,244Median Family Income: $67,797Type of government: Town Council, Representative Town MeetingLargest Employers: Hampden County House of Correction; Encompass Rehabilitation Hospital; Massachusetts Air National Guard; Kleeberg Sheet Metal Inc.*Latest information available

Its an opportunity for us to see people and take a few minutes to chat with them, she said. Its the highlight of my day.

One of the brightest spots in Ludlows economic development for the last several years has been the redevelopment of a series of old mills located on the banks of the Chicopee River. The Westmass Area Development Corp. owns the mills and works closely with the town to bring new vitality to the entire area. Town Planner Doug Stefancik said the partnership between Ludlow and Westmass is a win-win.

Without innovative thinking from Westmass and the developers we work with, these mill buildings could have been vacant and falling apart, he said. Instead, they are developing state-of-the-art projects that enhance the whole State Street corridor.

Notable tenants in the mill project include businesses such as Encompass Health Rehabilitation Hospital of Western Massachusetts and Iron Duke Brewing, but Stefancik also pointed to a successful housing development known as Residences at Mill 10, which added 75 units of senior housing to Ludlow when it opened in 2017.

Looking forward, plans are in the works to develop the clock tower, also known as Mill Building 8. WinnDevelopment, builder of Residences at Mill 10, has proposed a plan for 95 units of senior housing in the building, with 48,000 square feet on the first floor dedicated to retail space. Stefancik said the project is in the early stages, and the next steps include site-plan approval and a public hearing.

Were fortunate that WinnDevelopment is coming back to work on Mill Building 8 because their work is first-rate, he said. They completed Residences at Mill 10 three years ago, and since its opening, it has been wildly successful.

As more residents move to the area, Stefancik said the Ludlow Riverwalk, located behind the mill complex, is growing in popularity. Its becoming a walkable neighborhood area, and we like to see that.

Earlier this year, a key infrastructure component in the redevelopment of the mills was approved. The Riverside Drive project is a proposed roadway that replaces an old access road in the mill complex. The project is currently out for bid, with construction expected to start next year on 4,130 feet of roadway that runs through the mill complex from East Street to First Avenue. When complete, Riverside Drive will improve access to all areas of Ludlow Mills.

The revitalization of the mills has become a major asset for the town of Ludlow.

Its been one of the areas where weve seen massive growth for economic development and housing opportunities, Stefancik said, adding that potential exists for even more growth in the years ahead something thats true not only for the mill complex, but for the town itself.

Read more:
Ludlow Keeps Building and Improving - Business West

Dear Casey,

I have no motivation to work out; basically every day except the day immediately following a successful workout, I enter a battle with myself where I try to talk myself into it. Some days I manage to convince myself to do it, but many more daysmost daysI don't. If I set a goal for myself to work out twice a week, I'll typically put off the second workout until the very last day of the week, even though absolutely nothing is stopping me from doing it sooner.

I can't totally blame the pandemic, as this lack of motivation was the case for me before this year, and, actually, not having to commute/having less to do on weekends gives me more time to work out. I can't say it's because working out at home sucks, because I actually really like working out at home, and a couple years ago, when I was working out regularly, I was doing a fairly vigorous 45-minute yoga podcast 34 times a week. (Now I'm simply aiming for a 30 minute total body strength workout 23 times a week, at least to startan incredibly modest goal, IMO.) I recently bought myself some fun new home workout equipment, thinking that would help, but still, I struggle to get going. I don't even hate it while I'm doing it. I just... don't typically feel like getting started, and would prefer to be doing basically anything else, and often, that's enough to keep me from getting started.

I worked out regularly for most of my adult life, and genuinely enjoyed it. I was mostly doing cardio, which I like a lot better/find a lot easier than strength training, but I also recognize that if I'm only going to do one thing at this point, strength training makes the most sense for me.

If I can be honestmy workout motivation for much of my life was weight loss/weight maintenance. I'm not proud of the fact that hating my body drove my workout routine for so long, or the fact that important things like "mobility in old age" and "a healthy spine" aren't doing it for me. (Even reminding myself that strength training would probably serve my appearance, especially now that I'm in my mid-30s, isn't totally working, so I think vanity has just stopped working for me overall!)

Every time I finish working out, I feel proud of myself and genuinely great for winning the mental battle... and so, so annoyed that I have to get up and do the whole stupid song and dance again in a few days. Do you have any tips for motivating oneself to get off one's ass and just do the damn thing when one has literally no excuse?

Sincerely,

I Can't Believe I Have to Work Out Multiple Times a Week, Every Week, Until I Die

Keeping going with any healthy habit is, at a foundational level, annoying and hard. You have the days when you finish your workouts and feel connected with your body and one with the universe, only to forget those good feelings too quickly. Or, you have a workout that goes terribly, and it makes you want to give up forever. I get this question so often that its a cornerstone of the Swole Woman Starter Pack of articles.

Motivation is probably the number one topic I end up talking about around here, and Ive taken a few runs at various different solutions over the years. Sometimes the answers are even seemingly contradictory, depending on what mood I am in, but really, there hasnt ever been one single answer that seems to work for everyone (at least, not so far as Ive found in all my research and experience).

But now Im going to try and reconcile it all in one place. This is the mother of all workout motivation articles.

There are a few tricks, and then there are two basic strategies that are basically polar opposites and so it may feel confusing that either one, or sometimes both, or sometimes a different one depending on the day, could be the answer. This may seem like a lot of time and thought to invest in what seems like a relatively simple issue when you SHOULD be able to say to yourself just do it [Nike swoosh], but, well, well get into that in a minute.

Make a goal. OK, I know, but hear me out

Im always saying make a goal, and possibly underestimating how hard it is for people to choose and then figure out how to pursue goals. But maybe they are, too.

I think the thing to keep in mind with making goals is that just make a goal is not wildly easier than just choose a place to live or just choose a new job. If figuring out what you want and then how to get it were so easy, we would never feel like lost, pathetic underachievers, but I think most of us do at least some of the time. Having a direction to move in is what keeps us attached to most things we are doing, and working out is no different. I think you personally need a goal. This may seem counterintuitive when youre already uninterested in working out and find it boring or tedious, but hear me out first.

Here is the thing: As a perfectionist and a procrastinator who has really done my level best to grow up over the last few years, Ive had a much easier time actually getting things done by overestimating tasks. Oh, that thing I need to do will be easy and take 20 minutes is a death trap for me ever getting started on that thing: If I cant do the thing easily in 20 minutes, I must be stupid and incompetent, according to my owns standards, and then I really dont want to find out for certain that Im stupid and incompetent by actually trying to do the thing and finding out it is hard and takes longer than 20 minutes.

The answer to procrastination is to humble myself before my dumb little tasks and say, That thing I need to do will have a lot of steps and components and I better move at least a few of them forward in ways that I can right now. So far, this approach has not steered me wrong really ever.

This may rub some people the wrong way, but I think the problem some have with working out may be that they dont take it seriously enough, in this sense. We see physical activity as like, caveman stuff, and lump it in with other superficial bullshit, like tanning or weight loss.

I know its fundamentally embarrassing to take something seriously you feel not good at at all. This is particularly true if you have the refrain of some childhood enemy (even one of your own family members!) ringing in your head from that time you tried to do something a little ambitious once: Who do you think YOU are, [insert notable athlete]?

But physical movement and even basic achievements can be pretty hard! And by taking it seriously, I dont mean trying to do the hardest thing you can think of and investing hours and hours in it. I mean humbling yourself before a dumb little workout goal, thinking about it as something worth sustained effort and patience and giving yourself the consideration that it will take time and deliberate practice to achieve it.

My worst workouts, external emotions aside, are when Im trying to figure out any new situation and how to reconnect it to my overall goals, like when gyms shut down in March and suddenly my only options for weights were what I could find around my house. I couldnt get stronger in the traditional sense because nothing really works for that like plates and barbells. I can nearly touch both walls of my apartment standing in most places, its so small. So I focused on doing what I could, hammering my weak spots and movement patterns, trying to do things I knew I was bad at and never make time to work on.

Figuring out how to make weights out of books and backpacks and suitcases, and where I could even find space to work out in a small apartment, was annoying, but any time I found myself so annoyed or overwhelmed at the idea of both having to figure out logistically how to do a workout, what I was trying to achieve with it, and then have to actually do it, I tried to deliberately be patient and only try to do one of these things at a time. Sometimes not feeling like working out is actually feeling overwhelmed by our expectations, or the overall uncertainty of what were doing or why were doing it. We are humans; we love an overarching sense of purpose. When we dont have it, well reflexively reject the whole enterprise.

All my dumb little home workout tasks did end up paying off in a surprising way, in the best way I ever hoped they would: I got stronger and broke through a longtime ceiling on my deadlift to lift more weight than I ever had before. Doing all those little things ended up making a big difference. We need a bigger shape to activities like this, or they will always be boring and tedious.

But how do you pick a goal and figure out how to get there? Your goal used to be being hot (vague but effective for so many of us), and thats not doing it for you any more. I think you need to focus on what your body can do instead. One nice thing about heavy lifting is that the goals are straightforward, and youre just going for bigger numbers than before (you could replicate this with more reps or sets of your movements, or trying harder versions of those movements). Tons of women who Ive seen get into heavy lifting report that the feeling of the positive feedback loop attached to what their body can do, not what it looks like, is what keeps them coming back.

Do you have your own motivation tricks your want to share? Questions about working out, eating, health, or why you shouldn't be afraid of lifting heavy weights? Send them to swole.woman@vice.com or DM@swolewomanon Instagram.

Get invested in some small, manageable task that your strength training would support, do a little research on how you could accomplish it, and let that give your exercise sessions an overall shape. Youve heard of run a 5K; now get ready for a workout goal can be almost anything you want. (f someone were to ask for it, I would certainly hurt myself trying to make the worlds longest and biggest list of workout goals that are not run a 5K.)

Maybe instead of thinking of it as a Workout Goal, think of it as a Neat Little Skill you are cultivating. I suggested a bunch of Neat Little Skill-type goals in the past, like being able to do a pistol squat or a pull-up. But if those seem unfun to you, maybe think along the lines of skills that would belong to athletes you admire: dancers, yogis, Crossfitters, gymnasts, basketball players. And then, this is not much of a trick, but Google it; there are meticulous YouTube guides to literally everything under the sun.

I admit figuring out what to do and how to do it is the hardest part, and this is where I leave you. And once you accomplish a goal, you will find yourself between goals and having to choose a new goal. Have patience with that. But dont be afraid to be imaginative and a little ambitious, and then be generous with yourself and humble towards the process. And this is very important: Keep track of what youre doing in a notebook or spreadsheet that you dont have to show to anyone else, so you have proof of how far youve come.

Automate it, use tricks, and dont expect to feel motivated all the time

And then, there really will be days that you couldnt give a shit about your carefully constructed goals because other things going on are more important and worse than you could have dreamed. There will be days when you feel stupid about your goals and cant possibly be making any progress toward them at all, and who DO you think you are, thinking you could do these things? Olympic gymnast Simone Biles? Basketball player LeBron James? World class, not-at-all-a-joke boxer Jake Paul?

Hopefully you have a little flexibility in your schedule that sometimes you can let a bad day be a bad day. But if this doesnt mean you just need to change your goals (and it might!), some days you need to push through. Even most days, you might need to push through.

It is a mistake to think that people who are dedicated to working out are just phoning in one banner day after another. I would say, optimistically, one in ten workout days, I feel like I could kill God. Maybe three or four of those ten I feel good and generally interested in working out. The other five days, I dont feel like it, and one or two of those five, I REALLY dont feel like it. Sometimes I will have a good period that lasts weeks. Sometimes I will have a bad period that lasts months.

I have said before that working out is like going to your job or eating your vegetables (and just like these things, some days they can be wonderful; other days they are checking a box). We get fixated on motivation for working out because we think of working out as optional, unlike the other cornerstones of adulthood like jobs and vegetables. We spend a lot of time trying to align our jobs with our passions in life, and a lot of time trying to make vegetables taste good; this is because we take them seriously as required enterprises of living life.

If you truly feel working out is optional, then youre never going to win this fight, Im sorry to say. If you want to stay in this, you have to reprogram around that optional feeling. Even if generally required, working out will stay optional day-to-day, just like jobs or vegetables, but if you want to be working out as part of your overall lifestyle, you cant be giving yourself this pass constantly. You have to take it away from yourself. Im saying a lot of words here, so of course the entire task is more complicated than this, but it really might begin at some point with marching yourself into it.

To that end, here are some dumb tricks that will at least allow you to check the box, which is all that the stakes need to be sometimes:

Getting working out done is a complicated thing for people who didnt grow up living and breathing it (and sometimes for people who did, too). But the biggest mistake anyone can make with regard to motivation is expecting it to be a matter of just do it, or fixable with any one solution. Its not a coincidence that a bunch of these things above involve the extremely difficult chore of getting to know yourself, asking what it is that you want, and giving yourself permission to take yourself seriously, whether its about making a little goal or interrogating why you dont want to work out today and figuring out how you can help yourself. Maybe the best thing learning to structure exercise can do for us is actually not making us hot (!), or even healthy, but listening to and being patient and generous with ourselves, even when we are doing our dumb little tasks.

Disclaimer: Casey Johnston is not a doctor, nutritionist, dietitian, personal trainer, physiotherapist, psychotherapist, doctor, or lawyer; she is simply someone who has done a lot of, and read a lot about, lifting weights.

You can read past Ask A Swole Woman columns atThe Hairpinand atSELFand followA Swole Womanon Instagram. Got a question for her? Emailswole.woman@vice.com.

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The Last Article On Workout Motivation You Will Hopefully Ever Have to Read, Amen - VICE

With the Covid-19 pandemic dictating everyones lives over the last nine months, for many people, their workout routines have come to a screeching halt in light of gym closures and social distancing ordinances. As a result, exercise enthusiasts have resorted to online workout solutions that can be performed at home.

But with so many new options that have come about since the onset of the pandemic, its hard to know which platform is the best. From Dr. Jeremy James comes FITFOREVER, a newly developed fitness platform that can be utilized from virtually anywhere.

After years of helping patients recover from crippling injuries, regaining body mobility, Dr. James sought to create a platform that he could share with the world by designing workout plans based on a persons biomechanic capabilities, looking specifically at ones strengths, and weaknesses. While FITFOREVER is undoubtedly the first of its kind to offer a workout designed with mobility and health in mind, versus common workouts designed to get your heart rate up. I saw a need to provide consumers with an educational foundation for greater mobility and healthy living, says Dr. James. My goal for FITFOREVER is to create a fitness platform backed by and with access to medical professionals so consumers of all ages feel good and remain healthy and fully functional.

We recently took a look at FITFOREVERs program, taking into account all of its perks and benefits. Here are the top five reasons why it is currently the best online fitness platform of 2020. 1. Personalization FITFOREVERs program begins with personalization as one of its fundamental building blocks for each users workout plan. The program is designed based on your goals, fitness level, and the type of equipment available to you. Once your fitness plan is in place, users will access their daily customized program on the platforms Todays FIT portal.

By following a program that the FITFOREVER team has designed in a progressive manner, according to ones fitness level, users will see how their respective programs build off of previous workouts and progress. So for some users, their FITFOREVER journey may begin with getting the basics down and establishing a foundation for fitness. Once this is done, the program will help improve key areas like balance and mobility to ultimately help one become stronger and leaner, experiencing whole-body fitness. 1. Designed by the Experts While most popular fitness programs boast celebrity trainers and instructors whose bodies clearly indicate that they spend the majority of their time working out, FITFOREVERs team of experts is made up of doctors, surgeons, Olympic trainers, and physical therapists to name a few. In other words, these experts actually know the human body.

There is no team of experts that can rival the group at FITFOREVER. These people genuinely know how to help you become fit and healthy. With over 50 years of experience combined across the team, FITFOREVERs training team guides users every step of the way with a key emphasis on form and function. Though some might be familiar with certain exercises, FITFOREVER will help course correct and learn how to properly perform simple movements like squats, planks, lunges and more. So whether youre a novice in your fitness journey, looking to eliminate pain when performing certain exercises, or if youre more advanced, FITFOREVER can augment your training by helping you focus on movement, typically not offered in other programs. 1. Simplicity at Its Best With popular platforms like Crossfit or Peleton constantly promoting their cool factor, FITFOREVERs approach and overall aesthetic is actually refreshing. FITFOREVER is proof that flashy workout clothes and a dark, moody fitness studio class led by chiseled instructors isnt what will get you fit and healthy. Throughout Dr. James program, all elements are designed to be simple and easy to follow. The simplicity of the design and layout of the app additionally encourages a welcoming, user-friendly interface. FITFOREVERs instructors are all 40+ years old, focused solely on safety and proper instruction versus hype and adrenaline. Nearly all of FITFOREVERs workouts are filmed outdoors in Aspen, Colorado, overlooking vast mountainous backdrops. Instead of attempting to curate a hip and trendy workout vibe, FITFOREVER successfully creates a welcoming, relaxing and motivating environment for users to work from. 1. Training for Life, Not Calories FITFOREVER focuses on how you feel, putting your health and body first, above everything else. More than anything, this expert team prioritizes a users before and after feeling, not their before and after photo. While FITFOREVER is constantly celebrating the success and accomplishments of its users, the programs principles focus on how to get users healthy for life and longevity, not on how to lose 10 pounds before your trip to Cabo. The FITFOREVER approach is on whole-body fitness, preparing members to navigate with mobility and by reducing the risk of injury as they age. And with a recent uptick and emphasis on health and wellness across the nation, FITFOREVER falls in line with promoting a comprehensive approach on health, wellness and fitness. 1. Pricing Last but not least. FITFOREVER is essentially like having access to a personal trainer 24/7 from the comfort of your home and the perks and benefits far outweigh its humble price point. For either $14.99 a month or $99 a year, users have access to their very own personalized workout plan with a library of workouts and various resources. If any of the previous points havent convinced you yet, FITFOREVERs pricing will. Most private training sessions average around $55 per session. FITFOREVER offers personalized sessions that feel like one-on-one training and can be performed on your own time and from anywhere you like. With such a reasonable pricing, it doesnt make sense not to try it. Furthermore, the platform additionally offers a seven-day trial for free. If youre tired of the gimmicky fitness trends that are constantly promoted by the media, FITFOREVER truly is a breath of fresh air, facilitating whole-body health, wellness, and longevity. Our method is simple, says Dr. James. At FITFOREVER, our focus is on building a highly functional body that feels great. Looking good is just a wonderful side effect. For more information on Dr. James and FITFOREVER, please visit FITFOREVER.com.

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Five Reasons Why FITFOREVER is the Best Online Home Workout Program of 2020 - Clout News

The six weeks encompassing Thanksgiving, Christmas and New Yearscollectively called the holidaysare for most, a magically unique time of year, filled with holiday carols, reunions, displays of colorful lights, love and affection, often expressed through gift-giving.

For the better part of 2020, we have all been impacted by the COVID-19 pandemic, the stresses brought on by racial tensions, and the political dramas of the 2020 election. Now, we have to make hard decisions on whether to gather with our loved ones for the holidays, or continue to socially distance from them until we get the all clear.

For some, the holidays bring hurt. Caused by factors such as those already mentioned, along with the weather (seasonal depression), extended separation, death, financial stress, unemployment, unrealistic expectations, hyper-sentimentality, guilt or overspending. Holiday depressionalso called the holiday bluescan zap the merriment out of even the most wonderful time of the year. Now, one must make hard decisions on whether to visit, whom to visit, and how to prepare for the visitsuch as getting a COVID-19 screen prior to the visit.

The holiday blues only seem to get worse as we near the end of the year.

Holiday depression affects 1 million people every year. Men and women, young and old, all fall victim to feelings of sadness, loneliness, anxiety, guilt and fatigue during this emotionally charged time.

Mens Health Network offers the following 10 suggestions to help you identify and ward offor at least better cope withpotential sources of holiday depression.

Acknowledge that youre hurting. Others may expect certain attitudes and behaviors from you that you may not feel. The retail industrys holiday hype presents an overly sentimental, nostalgic, and even imaginary notion of the holidays (usually to try to sell you something). Still, feelings of sadness, loneliness or depression dont automatically vanish just because its the holidays. Acknowledge your pain, be open and honest with others, refuse to feel guilty, and get help if necessary. Its ok to laugh! Dont be afraid! You wont be struck by a bolt of lightning for laughing. Remember, a closed mouth wont get fed.

Have a plan to deal with your feelings. Try to surround yourself with people who care about and support youfamily, friends or church members. Exercise programs (aerobic activities such as walking, running, cycling, etc.) are recommended because of their mood-elevating ability). If necessary, see your doctor or therapist. And learn to say no. Others expectations are not a reason for your own mental health to suffer.

Set realistic expectations. Keep your expectations realistic rather than perfectionistic. Prioritize and reduce self-imposed holiday preparations. Delegate responsibilities. Realistically plan your budget, spending and shopping. Do less and enjoy more. Obsessing over endless details is bound to change this long-awaited, once-a-year season from a time of exuberance to one of exhaustion. Make it a point to be honest with yourself, and if necessary and possible, limit the time and situations/people you want to be around. When youve had enough of either, make sure that you have a way to leave or step away.

Take time for yourself. Why is it called holiday depression? Because, for people who suffer from it, the negative feelings dont occur at other times of the year. Remind yourself of what you enjoyed during the previous months, then continue those things during the holidays. Make yourself a priority! Instead of a Discount Double Check, give yourself an Emotional Double Check. Give yourself permission to feel what you feeljust dont stay there too long. Getting enough rest, eating and drinking in moderation, exercising and continuing other favorite activities can maintain normalcy, routine, control and predictability.

Consider that your depression may actually be caused by this time of year. Seasonal Affective Disorder, or SAD, occurs because of reduced exposure to sunlightwhich is just what happens during the holiday season when daylight hours are shorter. Check with your doctor to see if light therapy might be beneficial for you.

Help others. Soup kitchens, homeless shelters, nursing homes, churches and scores of other organizations can always use volunteers, especially at critical times of the year. Additionally, youll benefit from the company of other people around you rather than being alone. At the same time, help others help you! Tell those who care about you what you do or dont need from them. Most people truly want to help but they often dont know what to do or say.

Bury the hatchet. Perfect families dont magically appear during the holidays, but family conflicts can. Letting go and forgiving can help heal past wounds. Additionally, family feuds can be deliberately set aside until after the high-tension holidays in order to facilitate everyones peace and enjoyment at this specialbut challengingtime.

Start your own traditions. Families and traditions both change with time. (Every tradition had to start somewhere, right? Rather than reminiscing over the good old days, accept the fact that change may be necessary, grasp the season as it is now, look forward to the future, and create your own family traditions that can be enjoyed and even preserved for future generations. This is the year of Zoom meetings, online parties, and other virtual gatherings. They are much cheaper, safer and easier to organize than traveling. All you need is a webcam and internet access.

Keep your alcohol intake low. Dont pour gasoline on a fire. Remember, alcohol has a depressive effect on your nervous system and your mood, so if youre experiencing the holiday blues, drinking too much alcohol will make everything worse.

Rededicate yourself to your spirituality. The reason for the season is often swallowed up by maddening materialism that can distract from the history, meaning and significance of holiday celebrations. Step back, slow down, and refocus on transcendent, eternal matters. Rededicate yourself to spiritual pursuits, such as church attendance, church work, prayer life and other disciplines. Regain the focus originally intended by this time of year.

Every day, veterans who served in the Army, Marine Corps, Navy, Air Force and Coast Guard connect with proven resources and effective treatments for depression and find solutions that improve their lives. It can be difficult to handle depression on your own, so talking to your family and friends can be a first step. You can also consider connecting with:

Your doctor. Ask if your doctor has experience treating veterans or can refer you to someone who does. If you feel comfortable enough with your physician, he or she may be able to help you find tools to manage loss of interest or pleasure even without direct experience with veterans.

A mental health professional, such as a therapist

Your local VA Medical Center or Vet Center. VA specializes in the care and treatment of veterans.

A spiritual or religious adviser

Resources and Helplines:

SAMHSA: Substance Abuse & Mental Health Services Administration

800-662-HELP (4357)

http://www.samhsa.gov

National Suicide Prevention Lifeline

800-273-TALK (8255)

http://www.suicidepreventionlifeline.org

Your Head: An Owners Manual

http://www.YourHead.org

ULifeline.orgOnline resources for students

http://www.ulifeline.org

Patient-Centered Outcomes Research Institute (PCORI)

https://www.pcori.org/topics/mental-and-behavioral-health

Mens Health Network

Mens Health Network (MHN) is an international non-profit organization whose mission is to reach men, boys and their families where they live, work, play and pray with health awareness messages and tools, screening programs, educational materials, advocacy opportunities, and patient navigation. Men can learn more about their health through MHNs online resource center, http://www.MensHealthResourceCenter.com

Learn more about MHN at http://www.MensHealthNetwork.org. Follow us on Twitter @MensHlthNetwork and Facebook at http://www.facebook.com/menshealthnetwork.

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Avoiding the holiday blues - Amsterdam News

Its challenging to find a fitness instructor who offers personalized workout programs and diet plans by examining your body types. But Dor Eckstein isnt your ordinary fitness instructor. He likes to talk to his clients in detail about their lifestyle, eating choices, exercise habits, and work schedule to create tailor-made workout programs.

Mr. Eckstein is a fitness instructor at the renowned Wingate College and a part of the ISA International Sports Nutrition Organization. We are happy to have Mr. Eckstein with us today to answer a few of our questions.

Q: Mr. Eckstein, thank you for talking to us today. Can you tell us how youre able to help so many clients achieve their fitness goals?

Some like to lose weight, while others want to gain muscle mass. But most of them cant achieve their fitness goals in time because they dont understand their body type properly.

A: I think a lot of people are not happy with their physique. Some like to lose weight, while others want to gain muscle mass. But most of them cant achieve their fitness goals in time because they dont understand their body type properly. Heres where I can make a difference. I consider the body type first before recommending any diet plan and workout programs. Clients who listen to my instructions religiously have already noticed significant changes in their physique.

Q: Whats your process of working with your clients?

A: First, you need to contact me by sending your name and contact details. You can even come to my clinic in Tel Aviv or make a face to face video call. During your appointment, you can tell me everything about your lifestyle, past experiences while trying to reach a fitness goal, eating habits, and how many times you exercise every week.

I assess everything before providing any exercise program. Next, I will examine your fat percentage, body types, and your metabolic rate. Once I have all these details, I prepare a nutrition menu and a training program based on the above information. I expect my clients to follow my instructions if they want to improve their fitness and overall health. I conduct follow-up meetings every month so that I can suggest any changes to your program if required.

Q: What if someone has a question regarding their nutrition menu or workout program before the follow-up meeting?

A: Once a client decides to follow my fitness program, I share my phone number. My clients can contact me by calling or texting me on WhatsApp. I am usually prompt to answer any type of query unless I am sleeping or attending an appointment.

Q: What message do you have for those who want to become a fitness instructor?

A: You shouldnt stop reading about nutrition and fitness. The more you read, the more you learn about how different types of bodies work. And the more you know, the more knowledge you gather on dealing with different kinds of clients. Even though I am a professional fitness instructor now, I read academic articles on nutrition whenever I get time.

That dedication and passion speak volumes about your success. Thank you, Mr. Eckstein, for your time today. Without question, the world needs more fitness instructors like you who have an unwavering passion for helping people lead healthier lifestyles.

Sponsored

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Dor Eckstein: The Body Shaping Expert from Israel - LA Progressive

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