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Kilan McCardies first memories are the moments before having heart surgery at Lucile Packard Childrens Hospital Stanford when she was 3 years old. She remembers cheerful nurses using puppets to explain what was about to happen and then hearing a calm voice count down as an anesthesiologist sent her off to sleep.

Kilan was born with a form of congenital heart disease that physicians commonly refer to as complex single ventricle condition, in which the left side of the heart doesnt develop properly before birth. Doctors in the hospital where she was born quickly discovered the defect and transferred Kilan to Packard Childrens Hospital, where she had her first heart surgery when she was just a few days old. At specialized centers like the Betty Irene Moore Childrens Heart Center at Packard Childrens, children with this type of heart abnormality are often treated with a highly intricate, three-part surgery, and so Kilans second surgery followed when she was 3 months old. When Kilan was 3 years old, cardiothoracic surgeons performed the final operation, a Fontan procedure, to reroute blood flow so that her single ventricle could pump blood to her body.

Taking the long view

Kilan, now a recent college graduate, is in excellent health.

This is in part because shes never had to leave the Stanford hospital system. Even successfully treated congenital heart defects like hers require lifelong monitoring, preventive care, and specialized treatmentorchestrated by a team with expertise in how congenital heart disease affects patients both when theyre children and as adults. Some malformations require a unique knowledge base that adult cardiologists arent regularly trained in, so theres usually a gap when children grow up and see adult cardiac providers who didnt have that training, says Daniel Murphy, MD, medical director, Outpatient Heart Center, Packard Childrens Hospital.

Thanks to technological advances, few heart defects in babies have been deemed inoperable in the past several decades. This has created a large group of people who have survived, for the first time, well into adulthood. As infant mortality continues to drop, pediatric cardiology has moved from a paradigm of Can we get kids to survive? to a paradigm of Knowing what we know, what can we do differently for children now that makes them healthy later on? says Dr. Murphy.

To meet these needs, he started what eventually became the Adult Congenital Heart Program, a one-of-a-kind collaboration that brings together a team of cardiologists at both Packard Childrens Hospital and Stanford Health Care that specializes in caring for children of all ages as well as adolescents and adults with congenital heart disease. The program was designated one of the first accredited comprehensive care centers for adult congenital heart disease in the country by the Adult Congenital Heart Association (ACHA) in recognition of this high-quality care. Dr. Murphy and his Stanford colleagues regularly consult with other hospitals around the country to help them create similar programs to meet the needs of these unique patients.

The communication between doctors caring for todays generation of and those who will care for tomorrows generation of adults is critical, says Dr. Murphy. Working together has enabled them to consider how childhood experiences and interventions affect patients decades later. For example, Frank Hanley, MD, chief of pediatric cardiac surgery at the hospitals Moore Childrens Heart Center, pioneered an approach to treating the heart condition called tetralogy of Fallot that spares the pulmonary valve, with the goal of avoiding the need for a further intervention later on. This is where collaboration among the team plays a crucial role, aided by the fact that Lucile Packard Childrens Hospital Stanford and Stanford Hospital are literallyas well as figurativelyconnected.

Transitioning with trust

When Kilan entered middle school, her relationship with Dr. Murphy changed. Kilan began to get more involved in her yearly appointments, with his encouragement. When I was younger, my mom asked all the questions but I was quiet, she says. She found that as she entered adolescence, she was able to open up with Dr. Murphy and talk more. Once it became clear to her that he cared about her personally, they formed a connection based on more than her heart health. Hed always remember what we talked about the last time, like small details about my life and sports, and about things going on in my life, she says. I could just tell how much he cared for me as a person.

Kilan benefited from Dr. Murphys earlyand controversialconviction about the benefits of exercise in patients with congenital heart disease. Dr. Murphy explained to me how sports were important to keep me healthy, she says. He always said, You can do it! I know because Ive taken care of you for all these years. With Dr. Murphys enthusiastic support, Kilan went on to become an athlete in middle school and high school, which she loved. Looking back, I think he helped me focus on all on the things I could do rather than feel like I could never be the kid who could run up and down the basketball court.

This feeling of support and encouragement carried over into Kilans successful transition to an adult provider in the Stanford ACHD program. She went through a formalized, yearlong transition, working with a transition specialist, and learned details about her condition, how to explain it in an emergency, and how to take charge of her health and medical care. They helped me put all the pieces together and reassured me that even though it sounded scary to move to a new side of the hospital, the same team would be there with me every step of the way, she says.

A range of adult care

Kilan was apprehensive before her first appointment with her new adult cardiologist, Anitra Romfh, MD. But her concerns dissipated the moment Dr. Romfh breezed into the room. She was so bright and bubbly and engaging, says Kilan. I remember it was very early in the morning and shed just gotten off a plane from India, but she was wholly present. At that moment, I knew she was a doctor who was willing to show up for their patients no matter what.

Like Dr. Murphy, Dr. Romfh championed the idea that Kilans condition was a reality but not necessarily a limitation. And fostering a warm connection with Kilan has helped her understand Kilans big-picture needs. She never just focuses on my heart, says Kilan. One of the first things she said to me was, Have you thought about having kids? Coming right out and saying it alleviated the wonder and worry I felt.

Its easy to stick with the status quo but harder to ask, What is it that would help this person thrive? says Dr. Romfh, who trained with the specific goal of caring for adult survivors of congenital heart disease. Dr. Murphys team did the hard work to get these kids to adulthood, and I get to take them into the next several decades, she says. Its uncharted territory, but promising, and I feel honored.

As part of treating people ages 12 to 75, Dr. Romfh not only maintains wonderful care for her patients congenital heart disease but also implements prevention methods to keep them healthy. This includes prescribing exercise plans and having patients work with a nutritionist to prevent acquired diseases that all adults can easily fall victim to, such as diabetes, obesity, and hypertension. Her patients are at higher risk because of their heart histories and because at least half of them have an organ system other than their heart thats negatively affected. While many patients have been seen at Stanford since they were infantsin some cases even earlier as fetusesother patients enter the program as adults having never been diagnosed as children, so they have never had any kind of cardiac care.

Patients in the program with severe forms of congenital heart defects have had multiple interventions, some of them as many as six heart surgeries, before reaching adolescence. You could think of these as separate events, but its actually cumulative surgical baggage, as each brings scarring as well as psychological trauma, says Dr. Romfh.

Rewards that last a lifetime

Being able to help patients with their unique, lifelong challenges is a large part of what Dr. Romfh appreciates about this program. I love my job because I can see patients through the evolution of their liveswhen theyre well, not so well, if they need more surgeries, she says. I get to be part of their weddings and have witnessed the birth of my patients children. It feels like family. Its also what draws patients to her. I know I can go to Dr. Romfh at any point and say, Im not doing too great, Im feeling depressed or worried, what can I do? says Kilan.

Dr. Romfh and Dr. Murphy are proud that Kilan is so independent. Theyve always told me that I could do it, whatever that was, Kilan says. So when I face a big situation now, I think, You can do this. Its probably where my personal drive now comes from. And most important is knowing that Im not alone. When it gets really difficult, I know I always have a support system to turn to.

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Exceptional Lifelong Care for Congenital Heart Disease Takes a Trusted, Team Approach - Stanford Children's Health Blog - Stanford Children's Health

Club Industry was not involved in the creation of this content.

A day of virtual education, meaningful discussions and moving together for change

What: Worldwide, we are experiencing a historic movement for racial justice, equity and representation globally. This movement has provided an opportunity to affect change in every industry, every workplace, on the streets and in our homes. It has allowed all of us to take a long, hard look at ourselves, our company cultures, and to start meaningful conversations. As a product of those conversations, LES MILLS, POUND and Piloxing have joined forces to continue this work on a greater scale. We believe that we have not done enough, that our industry has not done enough, and that it is time for meaningful, continual and irreversible change.

TOGETHER WE RISE is a virtual event dedicated to further educating ourselves and our communities in racial equity, amplifying impactful voices and stories, deconstructing the systems of oppression within the health and wellness industry, and uniting our collective communities around this movement. LES MILLS, POUND, PILOXING

When: Wednesday, October 28, 8:30a PDT 2:00p PDT

How: Event proceeds will go toPretty Girls SweatandFit for Us foundations committed to bringing wellness and fitness to areas historically excluded from education and opportunity.

Register here: https://www.eventbrite.com/e/together-we-rise-uniting-for-racial-equity-in-fitness-tickets-123264037053

Who: Group X United, which includes Les Mills International, POUND and PILOXING

Schedule:

8:30a PDT Opening statements

8:45a PDT Equity in Fitness | presentation: Dynasti Hunt

9:15a PDT PILOXING Workout

10:00a PDT Anti-Racism Tools for Leaders, Educators and Entrepreneurs | panel: Kellie Wagner & Katrina Pilkington

10:45a PDT POUND Workout

11:30a PDT The Black Fitness Experience | panel: Ari Belgrave, Christina Rice, Percell Dugger

12:30p PDT Our Collective Impact | panel

1:15p PDT LES MILLS Workout

2:00p PDT Closing statements

Together We Rise Presenters:

Event Moderator + Presenter Dynasti Hunt, Founder, Equity in Fitness

Panelist Ariel (Ari) Belgrave, Founder of Gym Hooky and Under Armour Athlete | @gymhooky

Panelist Kellie Wagner, Founder of Collective DEI Lab | @kelliemwagner

Panelist Christina Rice, Chief Experience Officer, Omnoire | @omnoire

Panelist Katrina Pilkington, Wellness Educator, Imperfect Bias & Inclusion Guide | @fittycat

Panelist Percell Dugger, Founder of GOODWRK and Fit For Us | @good.wrk

Quotes:

If there is any industry on Earth that must be dedicated to racial justice, equity and representation, its the fitness industry. We exist to help people all people lead healthier lives. And, true health is achieved inside a healthy culture, said Diana Mills, Creative Director, Les Mills International. This is a pivotal moment and we humbly and collectively rise together with POUND and PILOXING to launch this movement because it is a part of our work that is imperative if we are to create a fitter planet for all.

As fitness professionals, we know that the real change in the body happens through moments that are uncomfortable. As humans, we must remember, that real changes in society are no different they are uncomfortable too, said Kirsten Potenza, CEO and Co-Creator, POUND Fitness. We exist within an industry that has failed our people and our communities, and it is time to do better and be better. It is our great honor to join forces with PILOXING and LES MILLS to bring awareness and accountability to the fight for racial equity in fitness."

The events of this summer presented an opportunity for all of us to meet this moment, and to be the change. As a black woman and co-founder of PILOXING, that opportunity was also a responsibility to meet this moment on a much bigger scale, said Natasha Bellroth

General Counsel and VP Business Affairs, PILOXING Academy, LLC. I am incredibly grateful and proud to be a part of this alliance with Les Mills and POUND; a coalition that is unequivocally committed to racial equity in the fitness industry, and one that has been met with resounding support from our industry colleagues. I am equally proud of the consciousness-raising experience that we have created in Together We Rise. The greater impact that we will have on the industry, and in particular on the communities that have previously been underserved and underrepresented by our industry, has only begun. We missed here, we need to do better and the time to do that is now. In the words of Dr. Martin Luther King, Jr., The time is always right to do what is right.

About LES MILLSA global leader in group fitness programming, Les Mills has been providing people with innovative ways to exercise for over 50 years. Les Mills is the creator of 20 science-backed group fitness programs, including BODYPUMP(weights), BODYCOMBAT(martial arts), RPM (indoor cycling), LES MILLS GRIT(30-minute high-intensity interval training) and the revolutionary immersive cycle experience, THE TRIP. LES MILLS workouts are delivered by 140,000 certified instructors in 20,000 clubs across 100 countries and are available for at-home exercisers via the LES MILLS On Demand streaming platform. Every week,millions of people get fit with Les Mills. For more information, visit:www.lesmills.com

About POUNDPOUND is a workout revolution and lifestyle brand that aims to change minds before bodies and use beat and alternative movement to launch people to new heights of self-worth, happiness and human connection. Turning workouts into fitness concerts and music into movement, POUND uses Ripstix, lightly weighted exercise drumsticks, to transform drumming into a sweat dripping, full body workout. What started as two stix and an idea in Los Angeles in 2011 is now a global fitness family of over 24,000 instructors transforming lives in every corner of the world, with POUND Pros leading over 400,000 participants per week across 94 countries.

About PILOXINGFounded in 2009, Piloxing is a women-owned global fitness company based in Los Angeles, USA. Piloxing provides group fitness classes in five different programs through training and certifying instructors to teach classes worldwide, as well as offering digital classes for those who dont have any classes in their area, or simply prefer to work out in the comfort of their own home at a time of their choice. Their instructors offer classes in most US states, and 95+ countries worldwide, expanding regularly.

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Les Mills International, POUND and PILOXING team to host TOGETHER WE RISE: Uniting for Racial Equity in Fitness - Club Industry

You don't need to work out for hours with lots of equipment to get stronger. In fact, you can get in a quality strength workout in under 30 minutes without any equipment. Don't believe us? Try this 20-minute workout by Kelsey Wells, an NASM-certified trainer and creator of the PWR programs on the SWEAT app.

This upper-body workout was inspired by her 10-week PWR Zero Equipment program and "can help strengthen your shoulders, arms, and core with a combination of stabilization exercises and dynamic upper-body movements," Wells told POPSUGAR. You won't use any weights, but your arms are going to be shaking once it's over! Grab some water, because it's time to get to work.

Equipment needed: a yoga mat.

Directions: Before getting started, Wells recommends doing three to five minutes of cardio, such as jogging in place or skipping, to increase your heart rate and warm up your muscles for your workout. After the cardio warmup, Wells recommends performing dynamic stretches such as leg swings, arm circles, and torso twists. These movements will help increase your range of motion and reduce your risk of injury.

This workout is broken up into three parts: a superset, a circuit, and an optional burnout. You'll complete three rounds of the superset, taking little to no rest in between each exercise. After the superset, you'll advance to the circuit. Each exercise should be completed for 50 seconds, followed by 10 seconds of rest. Take 30 seconds of rest after each round, completing a total of four rounds. Take one minute of rest after the circuit, and either cool down or complete the optional burnout.

Be sure to cool down after the workout with three to five minutes of walking to lower your heart rate to normal levels. Wells also recommends completing static stretches, holding for 20 seconds or longer to increase your flexibility, provide relief from potential cramping, and reduce soreness and your risk of injury, she said.

Complete three rounds, then take one minute of rest before advancing to the circuit.

Take 30 seconds after each round of the circuit and one minute of rest after completing four rounds of the circuit.

See original here:
Strengthen Your Shoulders, Arms, and Abs With This 20-Minute, Equipment-Free Workout - POPSUGAR

Club Industry was not involved in the creation of this content.

Dr. Jeremy James Customized Fitness Platform Assesses Each User and Addresses Variables in Age, Goals and Pre-existing Injuries.

ASPEN, CO (Oct 15, 2020) -- The burgeoning interest in at-home training has led to a dramatic spike in the popularity of fitness apps and equipment. With gyms and fitness studios either no longer accessible or appealing for consumers, nearly one-third of young Americans have turned to digital training options, according to a recent study conducted by the Pew Research Center. Sales of fitness equipment in the U.S. has shot up 55% in the first half of this year.

Noting a lack of options for those who demand more specific guidance or who have pre-existing injuries or physical limitations, renowned wellness expert Dr. Jeremy James today announces the launch of FITFOREVER. This new customized at-home fitness app was created by Dr. James and his team of medical professionals for adults of all ages and fitness levels.

FITFOREVER offers personalized programs and is based on Dr. James years of experience treating and training Olympic and professional athletes, CEOs and clients from all walks of life, as director of the renowned Aspen Club Back Institute in Aspen, Colorado. The focus is on form and technique -- helping users develop highly functional bodies. The programs video-based learning uses simple, safe, non-intimidating exercise routines consumers can do from the convenience of their home.

Ive witnessed so many patients in my practice with injuries that could have been avoided, says Dr. James. I saw a need to provide consumers with an educational foundation for greater mobility and healthy living. 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.

The same study that showed a sharp uptick in virtual fitness by young adults also noted a smaller percentage of older Americans utilized fitness and wellness apps: 22% of those aged 30-49 and only 12% of adults 50-64. Recognizing that many are underserved in the rapid fitness industry evolution, Dr. James created a platform that steers clear of high impact, potentially dangerous fitness routines to focus on flexibility, core strength and long-term health.

Instead of the typical one size fits all approach, the FITFOREVER plan is customized for each individual and is progressive. At sign-up, clients undergo a personal assessment to analyze their current fitness level, potential pain points and which fitness equipment they have access to. Based on these findings, Dr. James and his team of doctors, certified trainers and physical therapists create a customized plan that guides each user through a progressive series of workouts.

Following the personal assessment, members are put into a customized program to best meet their goals, with daily workout videos to build a strong foundation and progress with the member as they move through the program. Most are shot outdoors against the scenic backdrop of Aspen Mountain.

If someone wants to opt out of their program, they can alternatively utilize any of the 430+ available videos, each ranging from 5 to 30 minutes. With the launch of the app, five additional videos will be posted each week providing continuously new content.

"When it comes to physical fitness, age is truly just a number, says Dr. James. Ive seen 40-year-olds move like theyre 80, and I work with 80-year-olds who move like theyre 40. Commit to the right exercise program, and youll feel your best for decades to come.

Dr. James is also co-author of the bestselling Younger Next Year Back Book. He has teamed up with his other Younger Next Year authors and renowned spine surgeon Todd Albert MD, Chief Surgeon Emeritus of Hospital for Special Surgery in New York City, to bring FITFOREVER to consumers who want to safely reach their fitness goals.

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.

Consumers can access the FITFOREVER app at https://fitforever.com/ as well as streaming services Roku, Apple TV, Amazon Fire TV, Android TV and Google Play for $14.99 per month or $99 for an annual subscription.

FITFOREVER is the smart digital fitness platform that provides customized programs for men and women of all ages, skills and levels of fitness. Designed by leading doctors and biomechanical experts, FITFOREVER provides users with in-depth video routines that reset how they understand, move and develop their bodies. Founded in Aspen, Colorado by Jeremy James DC, CSCS - a leading specialist in chronic back pain and the co-author of the Younger Next Year Back Book - this research-based program uses a comprehensive self-assessment to create a curriculum unique to users' bodies and goals. At FITFOREVER, our focus is on a highly functional body that feels great. Looking great is just a wonderful side effect. For more information, please visit FITFOREVER.COM.

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FITFOREVER Launches Wellness App Created By Medical Experts For Consumers Of All Fitness Levels - Club Industry

The Arlington County Department of Parks and Recreation is asking residentsif they would attend indoor programs and classes this winter.

In an email sent yesterday, the parks department announced that as staff prepare for winter, they are exploring opportunities for safe indoor classes and programs.

The survey asks whether residents are comfortable attending or sending children to indoor programming, or whether they would rather stick with virtual activities.

Its really to take folks temperature, spokeswoman Susan Kalish said.

Whether the department hosts programs this winter isnot up to us its up to the guidelines, she said, referencing state health guidelines.

One guideline in Phase 3 of Gov. Ralph NorthamsForward Virginiaplan, initiated in August, tells establishments to keep 10 feet of distance between attendees when exercise activities, singing or cheering are involved. In all other settings, the minimum distance required is six feet.

Program sizes will besmaller and in some cases, due to constraints, particular classes may not be viable, Kalish said.

Community centers will have one-way entrances and exits, be reconfigured and cleaned more frequently, the email said.

Options for physical activities range from gymnastics to therapeutic adapted services, and other suggested topics for programming include history, music, science and discovery, languages and nature.

The parks department continues to offer virtual programsfor people of all ages, abilities and interests. For now, the department said outdoor spacesare open and it continues to run Programs in the Park(while the weather is good).

Original post:
Parks Department Survey: Would You Attend Indoor Programs This Winter? - ARLnow

In response to an increasing number of COVID-19 cases in Halton, Oakville will beputting indoor fitness classes and sports/team gameplay on hold beginning Saturday, October17.

The move is based on the recommendation of the Region's Chief Medical Officer of Health, who has updated public health guidelines for fitness classes and team gameplay. The update recommends a temporary pause to all indoor group exercise programs as well as all indoor teamgameplay.

The town has numerous pre-registered programs and classes set to begin this Saturday and Sunday. However, in our ongoing efforts to protect the health and safety of residents and staff, the Town of Oakville is now cancelling all town-run drop-in and pre-registered fitness classes along with indoor team game play effective midnight tonight, according to a statement from Oakville onFriday.

All user groups with indoor rental permits are being notified that all game play must end as of midnight Sunday, October 18. Individuals impacted by these cancellations will receive a full credit placed on theiraccount.

The following services will continue to beavailable:

"As we see cases in our Region rise, we must continue to follow the advice of Halton Region Public Health to slow the spread of coronavirus, and do what we can to help keep residents safe," said Mayor RobBurton.

Burlington has similarly placed restrictionson sports and fitness activitiesto help curb the spreadofCOVID-19.

The town says the pause will be evaluated frequently and will be lifted once Halton Region Public Health deems it safe to resume these activities in townfacilities.

Original post:
Oakville suspending indoor fitness classes and team sports until further notice - inhalton.com

If you can't keep your hips level during the renegade row, you're better off doing bent-over rows instead.

Image Credit: Tashi-Delek/E+/GettyImages

Using dumbbells to score an intense workout is a no-brainer. They can help you pack on the muscle and crush even more calories. Trainers love them too, because "you can perform many variations of exercises while also progressing in load," Darren Ross, CPT, owner of P13 Fitness tells LIVESTRONG.com.

Dumbbells are also incredibly challenging, since you have to work to stabilize them throughout your movements, celebrity trainer Ashley Borden, creator of the Hot at Home dumbbell training program, tells LIVESTRONG.com

For all the good dumbbells can do, though, getting the most out of your training sessions means selecting a challenging yet doable weight, performing the right exercises correctly and steering clear of moves that aren't in your best interest.

Here, top trainers share their thoughts on what you need to know about training with dumbbells safely and effectively.

Avoid These Dumbbell Exercise Mistakes

When it comes to what to avoid, many trainers offer varying opinions based on what they feel is inefficient, ineffective or just downright unsafe if you're not experienced.

Still, Borden sums it up best: "The worst dumbbell exercises are the ones where you are using weight that is too heavy and your form is totally compromised," she says. That's because these two things often lead to injury. To help keep you from getting sidelined or wasting your time, here are a few moves that give trainers pause.

Named after the Terminator himself (Arnold Schwarzenegger), this shoulder move is better left to experienced lifters. In fact, this and even regular overhead presses put the shoulder at risk.

"The majority of people do not have the shoulder mobility to properly extend and press overhead," Ross says. As a result, shoulder impingement could occur. He goes on: In order to be cleared for the exercise, you should get a perfect score on the reaching pattern portion of the Functional Movement Screen, which not many people do.

Instead: Do lateral raises, so you take out the rotational transition from biceps curl to overhead press and avoid the overhead pressing motion altogether.

Ross says this move is simply inefficient. "[They're] a difficult exercise to get full range of motion, hard to increase the weight and also puts the elbow in a compromised position, risking injury."

Le Sweat Founder Charlee Atkins, CSCS, isn't a fan either, noting that they're more for aesthetics (think bodybuilders) than being a truly functional exercise.

Instead: Try triceps push-ups, even if you need to do them on your knees. This brings your core into the move and allows you to modify or progress based on your strength.

3. Dumbbell Walking Lunge

"Due to the forward movement of a walking lunge, it is very easy for a beginner to execute this movement with poor posture," Courtney Paul, CPT, creator of Courtney Paul in the House Virtual Training tells LIVESTRONG.com.

"Too often, I have witnessed people rush through this movement and lose balance or overextend the knee, which can pull ligaments and strain the muscles that surround the knee." Add resistance to this move, and an exercise that's already challenging to those who lack balance and stability becomes even more difficult.

Instead: Perform weighted lunges from a stationary position. These are a great substitute for dumbbell walking lunges and still 100-percent effective, Paul says.

Rotate the shoulders back and directly over the hips, with dumbbells directly at your side secures your center of gravity, to give you less chance of losing balance or injury, Paul says.

According to Paul, this exercise is notorious for being done improperly, especially when fatigue sets in.

"Due to lack of core strength, the hips will rise, rock side to side, and the pressure of the body weight due to the raising of the hips go into the shoulders, making this core and back movement more of a shoulder destroyer," he says.

Ross agrees that the difficulty level of this move is high. "People do this exercise incorrectly by not stabilizing the hips on the row and not fully extending their arm back for a proper row."

Instead: Swap in bent-over rows. Most exercise programs lack "pulling" exercises, and the row, which helps train the posterior (back) muscles and is one of Atkins' favorite posture exercises, does just that.

Though loved by many, Atkins says that she'd prefer people steer clear of this core exercise, which finds you in a partial sit-up position for the duration of its execution.

"These are terrible for your lower back, especially when done under load," she says.

Instead: Perform farmer's walks. When done properly, Ross says this move "helps with posture by maintaining scapular retraction throughout the walk."

Also handy: It's a great way to build grip and forearm strength as well as work on core stabilization. Ross also notes that the farmer's walk is a "very underrated exercise when it comes to increasing heart rate."

You'll definitely look like a pro if you can nail this move. The key word, however, is if.

Angela Manuel Davis, co-founder and chief motivation officer of AArmy would rather you skip this explosive movement which is essentially a very complex mixture of a deadlift, biceps curl and shoulder press because of its advanced nature. (Unless, of course, you have a coach present to ensure proper execution.)

Instead: Opt for goblet squats. Not only does this mobility and strength move "help counterbalance the squat position to help train proper squat mechanics," explains Atkins, but it also closely "mimics real-life scenarios," such as picking up a heavy box from the ground.

Watch Your (Dumbbell) Weight

Whether you're building muscle and toning up or working to increase your strength and/or size, the weight rack can be one of your greatest assets. Before you start tossing the pounds around, though, evaluate your current fitness level. Not a regular lifter? Start sans weights first.

"You can build on the basics while building stability, mobility, and strength," Davis says."Start light and as you are able to move correctly, add weight as needed."

Once you're ready to load up, choose a weight that's challenging from the very beginning of your set and also makes you work to complete the last couple of reps. "If you are able to do the last 3 to 5 reps easily, that means it's time to increase the load," Ross says. That said, you should still be able to handle your chosen dumbbell without sacrificing your form.

The amount of weight you lift should also be determined by the body part you'll be working. Typically you'll go heavier if you're tackling, say, the glutes, which are a powerhouse muscle, versus something like your triceps.

A good rule of thumb: "If performing a move that requires 10 or fewer reps, select a pair of dumbbells that leave you breathless after said move," says Borden, who notes that if you're not, increase the weight by 5 pounds.

If you find yourself unable to isolate the muscle or you feel the load in other areas than in the targeted muscle (think: feeling it in your back when performing a biceps curl), chances are you need to lower the weight.

Visit link:
6 Dumbbell Exercises Wasting Your Time and What to Do Instead - LIVESTRONG.COM

A few months into the pandemic it was time for a change in my daily routine. Sheltering in place, while necessary, was getting to me as I suspect it was for many of you. I was ready to try something new and a recent email reminded me to register for an online Lifelong Learning class.

The next week I was connected via Zoom with more than 250 North Shore Senior Center (NSSC) learners participating in the session "15 Greatest President Decisions," presented by Gary Midkiff. On a personal note, my clicking on the Zoom link to join the presentation turned out to be a great decision. But why?

I asked Mary Staackmann, Director of Lifelong Learning, to explain what makes the online session experience meaningful to learners. "When participating in a class," Mary explained, "you feel connected to the instructor and participants, much more so than just watching a recording of a presentation. It's live, and the instructor will respond to questions in real time."

Mary added that there are different ways to interact, "whether we have people type questions and comments in 'Chat' and the moderator reads them to the instructor, or we have participants 'Raise their Hand' and the moderator will unmute participants to ask their questions or participate in the discussion."

It turns out thousands of Center members and others have found the online learning experience the next best thing to being in the seminar room. The first few weeks, many of the online classes were attended by the maximum of 300 participants.

Mary pointed out that "our overall enrollment for the summer term was greater than it had been in past summers when classes were all in person at the Center. We also attracted many new people. We were the first organization of our type, including other senior centers, libraries, and other community organizations, to offer their classes online once the stay-at-home order began, and we attracted many new people looking for things to do at that time."

NSSC Online Learners Discover Multiple Benefits

Kiki Richman and her husband, Bob, found accessing online sessions was just one more challenge during the pandemic. "I had never done a Zoom session, but it turned out to be very orderly . . . a 1-2-3 step process," Kiki said. "The Lifelong Learning staff was incredibly helpful with their telephone support to assist me in accessing the Zoom system," she added.

While she misses being at the Center, there is a different intimacy with online learning. "I always thought you had to be there in the lecture room, but you get up close and personal with the instructor with Zoom. "You can see the instructors' faces and non-verbal and verbal communications in how they get across their information, unlike when you're sitting in the back of the auditorium," Kiki explained.

"The faculty becomes familiar to you," she continued. "Turns out I watched a webinar on Zoom and actually liked the speaker more on Zoom versus live in person." Through the online experience "I was also able to meet instructors as well as interesting new educational topics," she added.

Patrick Krohn started with a negative attitude toward online learning. "I was dragging my feet but was encouraged by my wife and granddaughters. I do feel like I've 'broken the technology barrier' in accessing Zoom sessions."

While he misses the feeling of being in the classroom, there have been additional benefits to Zoom classes. It has encouraged Patrick to learn how to use his computer for email. "It is like learning a new language, one step at a time," he explained. "I'm still listening and learning from others. I also got a Fitbit for tracking my steps, so I'm moving along with the benefits of using technology in my life."

Patrick remains passionate about taking his in-person NSSC mask to mask art classes on Tuesdays. "I would not sit at home doing art alone, so the mask to mask experience is fine to be among friends," he said.

Through engaging on online learning and visiting the Center (as well as walking eight blocks every day and seeing neighbors), "it keeps me sleeping soundly at night," Patrick said.

NSSC Staff Adaptability Encourages Learners

Anne Essex had no reluctance at all in participating in Zoom online learning. "I not only had confidence in the moderator, I was amazed at how rapidly the NSSC staff had adapted to the COVID-19 rules of engagement society now requires," she explained.

The basic rules of participation were simple. "I had to learn to navigate prompts to open and unmute. Other participants clued me in before it was necessary to call the office," Anne said. "Using an iPad or laptop computer can quickly determine the setting, and as for personal appearance, Zoom dress rules apply only above the waist . . . wearing shorts and sandals is fine."

"Online exercise classes have made it possible for me to maintain a healthy routine, since I felt my presence in the gym not advisable at this time. I believe there were 21 participants when I joined the online exercise provided by the Fitness Center."

Anne feels fortunate to be in a group (art and sculpture classes which can meet safely) that allows the social interaction with others not available with remote contact. She advised: "Try it. It is amazing how simple it is to join in with a discussion, interchange opinions and offer suggestions."

The Instructor's Viewpoint

Jeff Mishur is an art historian who has taught online at the university level for 20 years. As a online and live seminar instructor, he finds several advantages to online presentations. With high-resolution images, "I can hone-in on image details for the student. This makes the student experience even better than in person," Jeff pointed out.

"I think the sound quality is also better, which is important for the hearing impaired," he added. "I've found that I get more questions and interactions via Zoom then I do in person. I think this is because everyone feels comfortable typing a question, even those who might be shy or might have been socially conditioned to not speak up."

Jeff observed, "Online programming will also be ideal for snowbirds or those who move out of state but still want to support and be connected to North Shore Senior Center."

Ready to Zoom?

As of now, during the pandemic, Mary said that most of the Lifelong Learning programming will be online through Zoom. "Hopefully, soon, we'll be able to offer programming in person at the Center, but we will continue online programming as well. "

NSSC Lifelong Learning Staff Ready to Help You Zoom

The Lifelong Learning staff is available Mondays through Fridays by phone (847.784.6030) or email (LifelongLearning@nssc.org) to help anyone who requests it. This fall term Lifelong Learning is offering a class on-site called "How to Zoom" to provide in-person instruction on how to take part in online Zoom classes. In addition, Some classes are live streamed at NSSC in Northfield for those who don't want to or unable to view Zoom programs at home, or may simply wish to view the program at the Center.

Click here for the complete selection of online learning opportunities and register for the November 16th "How to Zoom" class today!

For more information contact NSSC's Lifelong Learning at 847.784.6030 or LilfelongLearning@nssc.org

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NSSCs Online Programs: The Next Best Thing to Being There! - Patch.com

GAITHERSBURG, Md., Oct. 15, 2020 (GLOBE NEWSWIRE) -- OpGen, Inc. (Nasdaq: OPGN, OpGen), a precision medicine company harnessing the power of molecular diagnostics and bioinformatics to help combat infectious disease, announced today that total preliminary unaudited revenue for the third quarter of 2020 was approximately $1.0 million, up from $648 thousand in the third quarter of 2019. The preliminary financial results for the three months ended September 30, 2020 reflect the consummation of our business combination with Curetis GmbH on April 1, 2020. The results for the nine months ended September 30, 2020 will be included in the Companys Quarterly Report on Form 10-Q and earnings release for the third quarter of 2020. OpGens cash as of September 30, 2020 was approximately $10.4 million. The company also expanded its capacity under its ATM program by an additional $6.4 million, and continues to have access to an additional EUR5.0 million tranche of non-dilutive debt financing for COVID-19 related R&D programs from the European Investment Bank.

In addition, the company announced details regarding a strategic reprioritization of its product portfolio, platform pipeline and priorities going forward. This reprioritization was based on feedback from extensive market research, a customer survey of 150 stakeholders in the decision making on new diagnostic platforms, and key opinion leader interviews conducted by an independent market research firm over the past two quarters. Following a review of this research, OpGen and its Board decided to consolidate the companys product portfolio on its proprietary Unyvero platform and unique bioinformatics capabilities. As a result of this change in priority, the company anticipates the following key impacts:

The company also announced accomplishment of the following key milestones in the third quarter of 2020 and year to date:

Oliver Schacht, President & CEO of OpGen commented, OpGen reported a solid third quarter given the persistent challenging environment caused by the COVID-19 pandemic. In addition to announcing the CE mark certification for our SARS-CoV-2 Kit, we also highlighted the publication of several peer-reviewed studies. We believe that following the portfolio consolidation and strategic product pipeline decisions taken by the board, OpGen along with its subsidiary companies Curetis GmbH and Ares Genetics GmbH has a focused molecular diagnostics platform strategy and growing emphasis on bioinformatics offerings that will further generate shareholder value. I am truly excited about the future prospect of this company and I am convinced that our strategic initiatives will provide strong growth opportunities and secure our future as a global leader in infectious diseases and AMR diagnostics.

The preliminary financial results are estimates prior to the completion of OpGensfinancial closing procedures and review procedures by its external auditors and therefore may be subject to adjustment when the actual results are available.

About OpGen, Inc.

OpGen, Inc. (Gaithersburg, MD, USA) is a precision medicine company harnessing the power of molecular diagnostics and bioinformatics to help combat infectious disease. Along with subsidiaries, Curetis GmbH and Ares Genetics GmbH, we are developing and commercializing molecular microbiology solutions helping to guide clinicians with more rapid and actionable information about life threatening infections to improve patient outcomes, and decrease the spread of infections caused by multidrug-resistant microorganisms, or MDROs. OpGens product portfolio includes Unyvero, Acuitas AMR Gene Panel and Acuitas Lighthouse, and the ARES Technology Platform including ARESdb, using NGS technology and AI-powered bioinformatics solutions for antibiotic response prediction.

For more information, please visit http://www.opgen.com.

Forward-Looking Statements

This press release includes statements regarding OpGens third quarter 2020 results, the companys strategic portfolio and product pipeline priorities, the ongoing integration of OpGen with its acquired subsidiaries, Curetis GmbH and Ares Genetics GmbH, and the impact of COVID-19 on the company and general market conditions. These statements and other statements regarding OpGens future plans and goals constitute "forward-looking statements" within the meaning of Section 27A of the Securities Act of 1933 and Section 21E of the Securities Exchange Act of 1934 and are intended to qualify for the safe harbor from liability established by the Private Securities Litigation Reform Act of 1995. Such statements are subject to risks and uncertainties that are often difficult to predict, are beyond our control, and which may cause results to differ materially from expectations. Factors that could cause our results to differ materially from those described include, but are not limited to, our ability to successfully, timely and cost-effectively develop, seek and obtain regulatory clearance for and commercialize our product and services offerings, the rate of adoption of our products and services by hospitals and other healthcare providers, the realization of expected benefits of our business combination transaction with Curetis GmbH, the success of our commercialization efforts, the impact of COVID-19 on the Companys operations, financial results, and commercialization efforts as well as on capital markets and general economic conditions, the effect on our business of existing and new regulatory requirements, and other economic and competitive factors. For a discussion of the most significant risks and uncertainties associated with OpGen's business, please review our filings with the Securities and Exchange Commission. You are cautioned not to place undue reliance on these forward-looking statements, which are based on our expectations as of the date of this press release and speak only as of the date of this press release. We undertake no obligation to publicly update or revise any forward-looking statement, whether as a result of new information, future events or otherwise.

OpGen:Oliver SchachtPresident and CEOInvestorRelations@opgen.com

OpGen Press Contact:Matthew BretziusFischTank Marketing and PR matt@fischtankpr.com

OpGen Investor Contact:Megan Paul Edison Groupmpaul@edisongroup.com

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OpGen Provides Business and Pipeline Update and Announces Preliminary Unaudited Revenue and Cash Position for the Third Quarter 2020 - GlobeNewswire

NASHVILLE, Tenn., Oct. 15, 2020 /PRNewswire/ -- Tivity Health (Nasdaq: TVTY), a leading provider of health improvement solutions, announced today that in 2021 it will provide SilverSneakers members with more virtual options than ever before, along with a variety of class types for seniors at every fitness level and access to a network of more than 17,000 fitness locations nationwide. All seniors who receive Medicare benefits through a Medicare Advantage, Medicare Supplement, or group retiree plan that offers SilverSneakers will be eligible to join (at no additional cost) and have access to SilverSneakers LIVE virtual workouts, social events, and SilverSneakers On-Demand, a collection of 200+ classes, video library of workouts, wellness videos and fitness programs designed by top instructors.

The Medicare Advantage Annual Election Period (AEP) begins Oct. 15 and continues through Dec. 7, 2020. During this time, people eligible for Medicare can choose a Medicare Advantage plan for the upcoming year that includes SilverSneakers.

COVID-19 has restricted many seniors from visiting their favorite fitness facilities and gathering places. SilverSneakers provides virtual exercise options with energizing instructors to support their fitness and social connections. A recent survey of SilverSneakers members found that about half of all respondents have participated in virtual SilverSneakers classes and that almost 80 percent of all respondents will continue to use SilverSneakers virtual offerings along with visits to their gym when it is safe.

"Physical activity is a critical component of senior health, especially as we move into flu season and the winter months," said Richard Ashworth, president and CEO of Tivity Health. "We encourage all seniors to find enjoyable and safe ways to stay active by exploring our digital fitness options. A fitness routine can be vital for seniors to stay challenged both physically and mentally while supporting a healthy immune system. Regular exercise has also been shown to improve balance and strengthen muscles to prevent falls."

SilverSneakers continues to maintain an outstanding Net Promoter Score of 81 a measure of how likely SilverSneakers members are to recommend the program to their friends. SilverSneakers is available in all 50 states and is offered through more than 70 health plans nationwide.

"SilverSneakers is more than a fitness program. It's an opportunity to improve your health, gain confidence and make new friends in a whole new way," said SilverSneakers member and Florida resident, Pat McCormick. "Before COVID caused a halt to activities, we had parties, field trips, jewelry making, quilting, book club, French and Spanish classes you name it! Along with our classes, we look forward to resuming the hugs, laughter and activities that keep our SilverSneakers members active and challenged. Our motto is "Grow bolder, not older."

Tivity Health provides a range of benefits for all SilverSneakers members:

SilverSneakers On-Demand - online instruction for fitness and well-being

SilverSneakers members can access hundreds of workout and nutrition programs On-Demand, available 24/7. Options include flexibility/mobility, balance, cardio, strength, and more:

Balance and Strength Yoga

31-Day Fit for Life Challenge

Healthy Back and Core

Jump-Start Your Cardio

Stress Management Education

And more!

SilverSneakers LIVE - New virtual classes and workshops in your home or on the go

From the comfort of your home, enjoy virtual classes and workshops directly through the SilverSneakers website. SilverSneakers LIVEoffers virtual classes and workshops via Zoom. Almost 90 percent of SilverSneakers members surveyed plan to exercise in the next three months, and a full third plan to use virtual in addition to other fitness activities. Among current users of our LIVE offerings, 95 percent of participants surveyed anticipate attending 2+ live virtual classes weekly.

SilverSneakers GO - Mobile access to guided workouts

SilverSneakers GOoffers access to a free library of guided workout programs created by trained SilverSneakers instructors wherever a member may be. We've updated the experience to make it easier for members to find classes, schedule activities and start moving. New this year, we have added SilverSneakers LIVE classes to the SilverSneakers GO app. Now, members can RSVP, receive reminders of class start times, and join classes from their SilverSneakers GO app on their phones and tablets. SilverSneakers GO is available for download through Apple and Google Play.

Innovative programming in 2021

SilverSneakers continues to expand the variety of exclusive wellness programming and curriculum to meet the diverse needs of its members. 2021 will bring new content focused on our pillars of physical activity, nutrition, and social connectedness in the areas of brain and cognitive health, stress relief, and chronic condition management through fitness and healthy eating. Classes are designed for all levels led by dedicated fitness professionals trained in senior fitness instruction, and more than 70 class formats are offered outside of traditional gym locations through SilverSneakers FLEX.

About SilverSneakers

SilverSneakers, by Tivity Health, is the nation's leading community fitness program for older Americans. The program was founded in 1992 and is available to more than 16 million Americans through many Medicare Advantage, Medicare Supplement, and group retiree plans. For more information, to check eligibility or to enroll in the program or sign up for a SilverSneakers newsletter, go to silversneakers.com.

About Tivity Health

Tivity Health (Nasdaq: TVTY) is a leading provider of healthy life-changing solutions, including SilverSneakers, Nutrisystem, Prime Fitness, Wisely Well, South Beach Diet and WholeHealth Living. We are actively addressing the social determinants of health, defined as the conditions in which we work, live and play. From improving health outcomes to reversing the narrative on inactivity, food insecurity, social isolation and loneliness, we are making a difference and are transforming the way we do health. Learn more at TivityHealth.com.

SOURCE Tivity Health

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Tivity Health : SilverSneakers Opens the 2020 Medicare Advantage Annual Election Period with Virtual Fitness Solutions for Seniors -...

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