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Flair Fitness - Creating & Keeping a Health-based New Years Resolution - WSPA 7News

K-State Research and Extension Southwind District Agent Joy Miller

620-223-3720 or joymiller@ksu.edu

Just rattle off how many pounds you want to lose, what pant size you want to wear, how much weight you want to squat, or the date you need to look photo-ready and you are on your way. That is how most people set goals. Typical resolutions and goals often lead to feeling lost, confused, overwhelmed, and crushed by should. Continue reading for tips on how to create your 2020 blue print to build the skills you need to reach your goal this year.

When someone is asked about their fitness goals, most people start with the outcome(s) they want: lose 20 pounds, six pack abs, binge less often, bench press a certain amount of weight. Outcome goals describe how we want things to be at the end of the process. There is nothing wrong with starting with the end in mind but we may not have control on how things turn out.

Set a behavior goal to focus on the things you do have control over. They represent your commitment to practice a particular set of actions or tasks every day, as consistently and regularly as possible. Examples: Lose weight (outcome), eat until satisfied instead of stuffed at each meal (behavior). Squat more weight (outcome), squat 3 times a week at various intensities (behavior). Want a better relationship with a partner (outcome), have a date night once a week (behavior).

Both outcome and behavior goals are trackable. Behavior goals are usually more effective because they give you something to do and track each day.

Avoidance goals, you know the ones-stop drinking soda, absolutely no sugar, stop smoking. Avoid goals are nice and straightforward, seems logical they would push you away from something bad or something that threatens what you want to achieve. This type of goal is a lot of psychological work, taking up mental and emotional real estate and energy. All you think about is what you are not doing or shouldnt do but really want to do.

Turn avoidance goals into approach goals. Approach goals pull you toward something desirable, focus on feeling good or about doing good for ourselves. Revisiting the stop drinking soda (avoid) an approach solution could be drink a glass of water with meals each day, the benefit may be headaches are gone.

Performance goals are similar to outcome goals and usually associated with external validation such as wanting to get good grades or win a competition. Performance goals can be fun for a while, pushing yourself to be your best. It can also be demotivating if they dont work out. Just like outcome goals, performance goals are often limited by factors outside your control. Performance goals also put our happiness and satisfaction in the hands of someone or something else. This may be pleasing a coach or parent, beating a competitor, social media likes, etc.

Instead of setting performance goals, create mastery goals that emphasize the process of getting a little bit better each day at a particular skill. Mastery is gratifying because no matter what others think or do, you can still feel good about your own personal progression. Mastery goals involve words like work on, build, and practice.

To help with your health and fitness goals this year, visit Southwind.k-state.edu for upcoming programs such as Stay Strong Stay Health and Walk Kansas. The Southwind District has other upcoming events and resources to help you work toward your goals of health, finance, and overall well-being.

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New Years Resolutions, How to Develop Fitness Goals into Good Ones - FortScott.Biz

This roundup is part of This Year in Gear, a look back at the years most notable releases. To stay on top of all the latest product news, subscribe to our daily Dispatch newsletter.

Beyond making a statement with its evolving technology (Adidas culled athlete data to tailor the support) and mint green color pop, this 3D-printed sneaker suits runners and gym-goers alike thanks to a flexible upper.

Like MetaRide (see below), Glide Ride has a rockered sole designed to propel runners from one step to the next. But to make that feeling less alien, Asics reduced the soles curve and increased the midsoles cushioning, creating a more approachable introduction to a new way of running.

Targeted at heel strikers, this innovative running shoe combines a stable base with an energy-efficient rocker for a truly unusual sensation.

Looking for a tasty, keto-friendly protein bar? All six Atlas flavors feature 15 grams of protein and no more than 3 grams of sugar and 5 grams of net carbs.

Finding the perfect protein powder for your workout level and diet can be tricky, but Care/of wants to make it simple. The brand launched customizable protein powders both whey and plant to help you hit your fitness goals.

The Venu is Garmins most elegant and approachable fitness tracker yet. The looks speak for themselves, but the product also has a bunch of features that make using it borderline effortless.

Unlike carbon-ated competitors from Nike and New Balance, Hoka One Ones light but supportive entry into the space is intended for every runner, not just elites. Thats part of the reason we named it the best fitness product of 2019.

This upgrade over one of our favorite 2018 products, the original Hypervolt, is 30 percent more intense, meaning you can really dig into your muscles and hit the deep tissues.

The KettlebellConnect is six kettlebells in one (12, 18, 24, 30, 36 and 42 pounds). Change the number on the digital display and watch it add or subtract interior weights in seconds.

When youre in the gym, all you really care about is being able to focus on, say, tightening your transverse abdominus without getting hung up on your duds and thats where this stuff delivers. These clothes are so well constructed, youll feel like youre wearing nothing at all.

Maurtens hydrogels deliver carbohydrates faster and in greater quantities than similar drinks and gels. The latest iteration, Gel 100 Caf 100, contains 100 milligrams of caffeine in addition to 25 grams of carbs.

In addition to light, responsive React foam, this trail running shoe includes a perforated mesh upper for breathability and draining, a segmented rock plate and toe reinforcement that isnt too stiff or heavy.

If you hate running, these are the shoes for you. Why? With each step you take, thousands of tiny TPE beads move around to adjust to your foot strike, mimicking the feeling of soft sand, minus the extra soreness at the end.

Ever aware of its past and the publics appetite for it Nike has reintroduced this iconic shoe. The latest versions got some modern touches, including a memory foam sockliner and dual-density foam midsole.

Rest includes all the hallmarks of Nuuns other products but is designed to be taken at bedtime. Two key ingredients, magnesium and tart cherry extract powder, promote recovery while you sleep.

What makes these truffles so special? Dark chocolate, yes, but also a host of brain-enhancing Nootropics, plus metabolism-boosting coconut oil and (THre) Natural Sweetener, which adds sweetness without the buzz-killing sugar crash.

Path Projects made a mission of creating better running apparel, but its latest pair of shorts is perfect for hitting the gym too.

The third iteration of this high-end percussion massage gun boasts six different soft, smooth attachments designed for personal and professional use and makes 50 percent less noise than its predecessor.

With its spiky, medieval-looking edges, the TRX Rocker appears borderline sadistic, and thats kind of the point. Rock into such hard-to-target areas as the hamstrings, quads and calves with that section, and its like turning a Swedish massage into a deep-tissue session

This collection of fitted tees, long-sleeve shirts and workout tights is cut from Celliant fabric, infused with minerals designed to re-absorb the bodys energy in a productive way when working out.

A daily magazine of immersive stories, deals, buying advice, product-forward editorial, and reports from far-flung places.

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20 Products That Rocked the Fitness World in 2019 - gearpatrol.com

1.Omega-3s

"With their powerful ability to fight inflammation and free radicals, omega-3 fatty acids may help decrease exercise-induced muscle soreness and fatigue, as studies show," says Blakely. "And since omega-3s also support a healthy heart and blood vessels, athletes can get an extra benefit when it comes to circulation and oxygen transport."

The most popular way to supplement omega-3s is fish oil (plant-based options such as algae oil and flaxseed oil are also common), but make sure it's sourced cleanly if you're shopping. The wild-caught and U.S.-sourced Premium Wild Alaskan Fish Oil from Vthrive The Vitamin Shoppe brand, which contains full-spectrum omega-3, is put through over 300 rigorous quality-assurance steps and has its ingredient purity and potency verified by independent third-party labs.

2.Curcumin

As the active ingredient in turmeric root, curcumin is a powerful antioxidant and anti-inflammatory that has been shown to help reduce stress from physical activity. Think of this potent yellow spice as an herbal aid in recovery: "Studies show curcumin may relieve joint discomfort associated with exercise or overuse," says Blakely, "which can help you get back in the gym for your next workout faster!"

3.Protein

Protein plays a major role in fitness recovery. "Working your muscles actually produces tiny tears in the muscle that, when healed, help you build strength," explains Blakely. "Consuming protein post-workout provides the amino acids the body needs for muscle synthesis and repair."

"The most effective way to supplement with protein is powder," says Michels, "since it would take a ridiculous amount of protein capsules to meet a protein serving." When choosing a protein supplement, Blakely advises looking for a short ingredient list to avoid any unnecessary fillers and preservatives. "It should just be proteinfrom whatever source you chooseplus a few other optional additions, like natural flavorings and sweeteners, enzymes, and probiotics."

And importantly, look for a complete protein powder, "one that provides all nine of your essential amino acids," Blakely adds. "These are the amino acids our body can't make on its own and must get from your diet. You need them all in order to maximize muscle synthesis." The New Zealand Grass-Fed Whey Protein from Vthrive The Vitamin Shoppe brand is a wholesome powder that's ethically sourced from the milk of pasture-raised dairy cows on New Zealand farmlands. Both Vanilla and Chocolate flavors are rich in naturally occurring essential amino acids (EAAs) and branched-chain amino acids (BCAA) and free from unnecessary magnesium stearate, stearic acid, and titanium dioxide as well as synthetic bovine growth hormones, gluten, and soy. One scoop in your glass of water or a smoothie gives you 25 grams of high-quality protein for supporting muscle growth and recovery.

4.Amino acids

BCAAs refer to three specific amino acidsleucine, isoleucine, and valinethat help you push through strenuous exercise and, post-workout, play a role in efficient muscle recovery. But your levels deplete during strenuous activity, according to Michels. Supplementing with BCAAs, in particular, is "especially helpful for newer athletes, or anyone doing prolonged activity or fasted workouts," says Blakely, since they "can help reduce time to fatigue and promote muscle synthesis."

Glutamine is the most abundant amino acid that your body makes, but again, intense or prolonged exercise can deplete your levels. Having adequate levels of glutamine, some studies show, can help reduce muscle soreness and speed up recovery time. "It can also help strengthen the immune system after intense activity," says Blakely.

5.A multivitamin

RDNs point out that your "antioxidant, vitamin, and mineral needs may increase based on the intensity, duration, and stress of exercise," so Michels often recommends a multivitamin as an easy all-inclusive supplement to support coverage. "Exercise creates free radicals, which can damage cells," according to Blakely. "So, antioxidants like vitamins A, C, and E can help reduce cellular damage from free radicals."

Another multi option formulated for energy production is the Bioactive B-Complex from Vthrive The Vitamin Shoppe brand, which provides a dose of essential B vitamins, including vitamin B12 and folate. Each serving comes in two veggie capsules that are non-GMO, gluten-free, and soy-free.

6.Electrolytes

Electrolytes are minerals in the bodysodium, potassium, magnesium, phosphorus, chloride, and calciumthat help regulate body fluids, pH levels, nerve signals, and muscle contractions. And they're a great addition to your workout routine if you tend to sweat a lot or are doing an outdoor workout in hot weather, says Michels.

"We lose electrolytes through body fluids like sweat and urine," Blakely adds. "If electrolytes become imbalanced, like they can after a heavy workout where you've sweated a lot, you can find yourself with some unpleasant side effects like headaches, dizziness, weakness, irregular heartbeat, and muscle cramps. Putting an electrolyte replacement in your water during or after workouts can help replace these necessary nutrients."

7.Creatine

Creatine is an organic compound found in the muscles and is used to help recycle ADP back to ATP for energy production in the body, according to Blakely. If you're working out for strength or lean mass gains, creatine may be beneficial: "Creatine has been shown to increase strength and power output, which can help with noticeably greater muscle gains," she says.

Not sure which supplements, if any, could benefit your lifestyle or fitness routine the most? Get a free virtual consultation with a certified nutritionist like Blakely and Michels when you sign up for Healthy Awards at The Vitamin Shoppe.

Original post:
7 Fitness-Supporting Supplements That Get The RDN Stamp Of Approval - mindbodygreen.com

The Army Combat Fitness Test entered a service-wide test phase this October and will transition to the physical test of record in October 2020.

The service is working to dish out $70 million worth of equipment to units across the force beginning in January, according to Maj. Gen. Lonnie G. Hibbard, commander of the Center for Initial Military Training.

Hibbard previously told Army Times that the plan is to have all the equipment in place for active, Guard and Reserve units by May, which will line up with the summer training cycles of the Guard and Reserve.

All active-duty soldiers are supposed to take two ACFT diagnostic tests in 2020, while soldiers in the Guard and Reserve components will take one diagnostic test.

For soldiers on permanent profiles, Army Medical Command released interim guidance stating that soldiers can take a modified version of the ACFT with as few as one event from the six-event test.

However, a three-event minimum has previously been floated as the standard for when the ACFT becomes the Armys test of record after October 2020.

The Center for Initial Military Training previously said that it was looking to implement an alternative ACFT that includes, at a minimum: the three-repetition maximum deadlift, the sprint-drag-carry and one of the aerobic events.

More here:
What you should know about the Army's new fitness test rollout - ArmyTimes.com

Both Holly and Bob Surface worked for more than two decades in health-and-fitness-related careers, and they met in a workout facility. So the idea of opening their own fitness center, Bob Surface says,just felt right.

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It felt so right that the husband and wife are poised to openWorkout Anytime Kettering, an 8,400-square-foot fitness center at 2234 S. Smithville Road in The Shoppes at Kettering Pointe.

We just felt like it was a great opportunity, Bob Surface said.We know the business, we know the area. We loved the 24-hour concept. It just felt right.

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Plans call for the new business to opensoftlyin the next week or two, then host a grand opening shortly afterward.

The new Kettering fitness center will offer personal training, group training, tanning beds, a variety of cardio and other workout equipment, and hydro-massage, Holly Surface said.

>>The local dining scene lost several iconic restaurants in 2019

Holly worked for nearly 15 years in various capacities at the YMCA of Greater Dayton Coffman Family Branch in Springboro, where Bob was a member.

Thats how we met, Bob said.We knew each other in passing.After five months or so of trying to build up the courage to ask her out, I finally did. And after that, we were pretty much inseparable.

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Workout Anytime operates more than 100 locations nationwide, including one at120 N. Heincke Roadin Miamisburg, which is under separate franchise ownership. Membership in one fitness center includes access to all others in the chain, Bob Surface said.

>>Raise your glass! A guide to the best New Years Eve bashes in Dayton

For membership options or more information, call (937) 619-9233, or go towww.workoutanytime.com/kettering.

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Fitness brought this couple together, and now theyre launching their own workout center - dayton.com

(Reuters) - Fitness subscription app ClassPass is seeking to raise $285 million in a new funding round, which could push the Temasek and Alphabet Inc-backed start-ups valuation to over $1 billion.

The company will issue 22.7 million Series E shares as part of the funding round, according to a securities filing obtained by Reuters from analytics firm Lagniappe Labs.

The company did not respond to a request for comment.

ClassPass, through its mobile app, sells monthly subscription plans that provide access to over 30,000 fitness studios and gyms around the world. It has also partnered with companies like Google, Facebook Inc and Morgan Stanley to offer corporate wellness plans.

The firm is currently valued at $536.4 million, according to Prime Unicorn Index primeunicornindex.com, an index that tracks the performance of private U.S. companies.

ClassPass raised $85 million in series D financing in July 2018, led by Singapore state investor Temasek, which had also invested in an earlier funding round.

The Series E shares will be valued at $12.58 per share, an 18% jump from that fundraising round, according to the filing.

ClassPass was started by Payal Kadakia in 2013 after she struggled to find a dance class in New York. She is currently executive chairwoman of the company.

Reporting by Munsif Vengattil in Bengaluru; Editing by Anil D'Silva

Excerpt from:
Temasek-backed fitness app ClassPass eyes $1 billion valuation in new funding round - Reuters

BUFFALO, N.Y. During the week between Christmas and New Years, families and ex-pats in town for the holidays may be looking for new activities to fill their winter break.

This year, many Western New Yorkers have been climbing their way into 2020 at one of the city's new attractions.

Central Rock Gym first opened last spring on Chicago Street. General Manager Justin Koestler tells 2 On Your Side the facility had its three busiest days of business so far in the days following Christmas.

The gym is one of the largest of its kind in the country. It has routes available for climbers of all ages and ability levels. Day passes start at $22 for adults and $12 for kids.

More information is available here.

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Rock climbing gym catching on as a fitness trend in Buffalo - WGRZ.com

What do Snoop Dogg, Jonny Wilkinson and a Buddhist monk all have in common? Why, theyve all done our fitness diary series, which turned a year old just now. (Nearly) every week, Ive interviewed a wide host of people about one thing: how they work out and what they eat over the course of a standard week. Weve spoken to Olympians and professional athletes; weve spoken to writers and actors; and, of course, the aforementioned religious figure, Haemin Sunim. Sometimes we talk more about self-care than calisthenics and sometimes these people are creatures of intense routine while others are all over the place. Its always, inevitably, fascinating.

As someone who also goes to the gym and looks after himself (or tries to), but isnt a professional athlete, you might think that hearing a model explain how often they do ab crunches might be dispiriting. Not so: every week, Im reminded that there are people who work out just as much or as little as me and the people who go really hard have made that choice because it's part of their livelihood. You have to admire the people who speak of their incredibly intense focus: "You have to sacrifice a lot in this sport if you want to be at the top. If you still want to do the sport, youve got the right mentality, explained athlete Adam Gemili. If its, Oh, let me have a little bit of chocolate now, you cant do that to be the best." Theres an odd emancipation in realising were simply not competing in the same category.

Other times, however, the advice I get is solid and achievable in everyday life. It might be youve heard some of it before, but lets not pretend were all experts at taking advice as soon as we hear it. I went back through a year of interviews to find the things that, truly, seemed to unify large swaths of the people we spoke to. Variety is the spice of life, but if you want to learn how to work out and eat like a Love Island contestant, a world-class boxer or even a darts player, read on.

While some people absolutely benefit from regularity Love Islands Michael Griffiths, for example, still commits to leg day, arm day, etc it was amazing how many people we spoke to extolled the virtues of mixing it up. I just listen to my body, said Michaels fellow Island alum Callum Macleod. I just do a conditioning session. Or if my legs are heavy Ill stay off them. Olympic hopeful Luke Dillon has a very intense workout regime, but only has core work as a constant throughout each session.

I seem to go through phases of enjoying different types of training, because I want to be as well rounded as possible, said vegan wrestler Tyler Bate, who is as interested in calisthenics as he is in lifting weights. When I feel like Ive plateaued I might move. Its a marathon not a sprint.

Chris Hemsworth and his chef Sergio Perera

Greg Funnell

Speak to anyone who cares about fitness and youll hear that nutrition is half often more than half the battle. Some have to take bulking and calorie intake to the extreme. Chris [Hemsworth] has to eat a lot when hes adding muscle, explained Thor's personal chef, who seems to spend every hour of every day feeding the actor chicken, tuna, protein shakes or amino acids. Similarly, Made In Chelsea alum Josh Patterson had to eat 10,000 calories per day when training to ride a racing wheelchair from one end of the country to another. I basically have a free pass to eat whatever I want, as long as I eat sufficient carbs around the workout, which can be peanut butter, cookie dough, brownies, he explained. But the fact he has to eat consistently every couple of hours is a bit of a killer. It isn't the most pleasurable, but at least I'm getting the calories in, he added, as he mentioned having to eat two different portions of pasta in a row.

But other people were able to give us far more useful nutritional advice. The majority of our subjects extolled the virtues of eating "overnight oats" in the morning for example. It makes sure I get enough protein in throughout the day, explained Team GB hockey goalie Maddie Hinch. Ill use chocolate protein powder in my overnight oats. I like it so much I eat it as a dessert post-dinner or within training. She was also one of multiple athletes to extoll the virtue of fajitas, further confirming my secret conspiracy theory that Old El Paso is investing in British sporting.

Others were big on fish and protein as snack food, including Hemsworth, who used to hate seafood until tuna became a major snack food in his diet. Its a great source of protein [and] a lot easier for your body to digest, explained chef Sergio Perera, who has limited Hemsworths red meat intake to daylight hours only.

Meanwhile Daniel Sobhani, founder of Freeletics, talked about his habit of pre- or post-eating: effectively, snacking on protein-high foods such as salmon or quark. When you go to restaurants and go for the healthy choice, the portion size or calorie size is not big enough for me, he explained. So instead of going for the unhealthy choice I usually go for something extra before or afterwards."

Meanwhile, F45 founder Rob Deutsch had very clear advice for what people need for a healthier diet. Sugar is the enemy, he put plainly. Having zero sugar a day is impossible, but try for under ten grams a day. It's extremely difficult but your body will transform overnight.

Greg Coleman / Red Bull Content Pool

Many professional athletes we spoke to were very keen to stress that while working hours are all about commitment and obsession, down time meant cutting all ties to the day job. When I took a break away from the sport, I realised the importance of surrounding myself with people who arent hockey players, explained Maddie Hinch. Not watching hockey, but watching a series or studying or whatever.

Im a big believer in switching off, giving myself that mental rest, explained Ospreys and Wales rugby player George North. Exeter Chiefs' Jack Nowell was the same. My girlfriend doesnt know anything about rugby shes just learned what position I play but I like it because she hears about my day and thats as far as we go with rugby talk, he said. Ive got nothing in my house to do with rugby, no shirts on the wall, because when Im at home I switch off.

In his recent book Range, David Epstein talks about the meeting of Tiger Woods and Roger Federer: the former was trained to excel in one sport his whole life and the latter found tennis after trying a few things out beforehand. Future elites usually have a 'sampling period' in which they try an array of sports, gain general skills and learn about their interests and abilities before focusing, Epstein wrote.

Not only did several of the people we spoke to only come to their current sport or exercise regime later, but many were also late to nutrition and exercise as a fundamental part of their regimen.

I didnt see the inside of a gym until I was 25," said actor Ben Barnes. "Im constantly berating myself for that after the fact because those precious 18 to 25 years, when you set the body type for the rest of your life, I ignored. I just wanted to be in plays."

When I was younger I could get away with not eating so well, but now Im travelling a lot and nutrition needs to be on point, explained surfer Luke Dillon, who has a trainer and nutritionist now hes aiming for the Olympics.

Before I was vegan I would just eat tons of minced beef and rice... That was all I knew. It was a very bro diet, wrestler Tyler Bate explained. Now, with a plant-based diet, the importance of nutrition is no longer lost on him. Ive not had any problems ever since. I feel like Ive only thrived.

One of the hardest things about being both busy and committed to a healthier lifestyle is that the two rarely go together: planes, hotels, trying to eat well when youre rushing around the city, life often seems to be conspiring against our bodies.

Many people we spoke to talked about how to work out on planes or in hotels when youre lacking any equipment or a gym nearby. "I'll put a circuit together, 15 to 20 minutes max of push-ups, sit-ups, squats, lunges, to get me feeling awake and nimble," said another Love Islander, Eyal Booker. "I always take my skipping rope with me," added Rob Deutsch. "You can use chairs for dips, use luggage, do shoulder presses or curls with it. You can do weights with chairs.

Deutsch even talked through how he works out on planes: "I get very tight hamstrings and glutes, so just a basic hip flexer and glute stretches are very important. You can do your delts and back, but you're not going to get a world-beating 45-minute stretch workout in." Michael Griffiths went even further than them when he tried to work out while trapped in the Love Island villa, with his makeshift gym equipment built out of benches and resistance bands.

Meanwhile, eating on the move was a frequent point of discussion. Some commit to making healthy choices. Others see travel as a time when you cannot, and should not, be expected to be a puritan. Im not a health fanatic if youre at home and you can cook your own food, super, but if youre on a train youre going to have a sandwich, explained Spencer Matthews.

For many people, making smaller and healthier choices during the day were tiny, but vital, improvements: When Im in other cities, if its difficult to get the workout time or I'm feeling sore, I try to walk instead of taking a cab or, if its too far away, walk part of the distance, explained Freeletics CEO Daniel Sobhani.

Generally I'll jump on a Boris bike and sprint across town and that's my exercise for the day, explained rugby legend Simon Shaw. I'm not one of those people who says, Right, I'm going to get up at this time, because that was my old life, everything was routine and you know what to do and when to do it. It all became a little bit boring for me.

If you want to take it a step further, do like Love Island alum Danny Williams and always have a gym kit with you. Ill get a message from a friend after work saying, You want to work out later? It's a situation that has, and I cannot stress this enough, never happened to me. But good for him.

Even in interviews that werent with boxers, I discovered that training to spar was a frequent part of peoples exercise regimes and often used as a way of mixing up their weeks. Actor Luke Baines and radio presenter Clara Amfo both worked it into their routines. Its all about strength and endurance, explained Amfo. I feel better for it.

If boxing isnt your thing, then several of our subjects also praised golf as a way of keeping active and varied. Any day that I get off, I usually go and play golf thats my little hobby, mentioned footballer Alex Oxlade-Chamberlain. I love to go and play, depending on whos about to play with me I only like playing if I can beat someone! Luke Dillon plays on Saturdays when its recommended I do more than 10,000 steps", he explained. A round at my local course is about four miles 15,000 steps. So thats me.

Rest days are vital and taking care of yourself hugely important. "I have written in my diary, 'Sit on sofa, do nothing,'" explained DJ Tom Green. But thats not just on an emotional level: physically, rest time is really important. Several athletes I spoke to were very keen to stress they dont just want to veg out on their days off, but have to. If I do more than 10,000 steps it doesnt count as a day off, explained ultra runner Tom Evans. I have to be very careful. Ill go home, chill, use the foam roller, make sure I dont overdo my body, said gymnast Max Whitlock, for whom Fridays have to be a day of rest. If I have to go out, Ill spend more time on my legs. Sometimes, relaxation is the most effective way of maintaining your equipment.

If you find yourself going into London all day and walking around youll get tired. You have to be smart, explained Maddie Hinch. For me, sitting on the sofa all day wont help, so I might go to the gym or do a yoga session, something to keep my body moving and recovering.

Photographer: Hudson Taylor Stylist: Kyle Kagamida Hair and Make up: Shea Hardy

While I started out being most interested in workout regimens and how people eat, peoples self-care was often the most interesting thing that ended up being discussed. For some people, such as Clara Amfo and Luke Baines, this was therapy: Financially it feels like a luxury item. It can feel self-indulgent, but as someone whos dealt with depression its one of the only reasons Im still around," Baines said. Amfo also praised podcasts, while nonfiction was also big for other people. Danny from Love Island and Rob Lipsett (also, formerly, of Love Island) both spoke about how important TED talks are for their downtime.

For some people, including Jonny Wilkinson, clean eating was self care. For others, such as fellow rugby legend Simon Shaw: "I'm not going to eat something because it's good for you but tastes rubbish.

For many people, time with loved ones was vital: Daniel Sobhani has date night with his wife every week and many people take time out to be with their families. Dr Rupy Aujla said Sunday is always family day for him, "So Ill go to my parents with my sister and spend seven to eight hours at home cooking food." Boxer Daniel Dubois, meanwhile, has a family meal every day. "Were a big family. If anyones got a problem well talk about it with each other. Its very constructive in our household, very routine. We all know our job to do and we set about it every day and work hard to be the best and top of our game.

If you want fast hits, however, then two things are very easy to incorporate into your lives: Buddhist monk Haemin Sunim and F45 founder Deutsch both spoke about the value of meditation for centring themselves (perhaps thats to be expected from a monk). Meanwhile Snoop Dogg had a very logical way of looking after himself: Nothing makes me feel better like smokin a blunt after a long weekend. Once that smoke hits my body, then I can get to work.

If I had a pound for every person we spoke to who praised intermittent fasting... well, Id have five pounds at least. Weve previously written at length about how, done right, it can be hugely beneficial in keeping weight off. Rob Lipsett fasts until 12pm or 1pm each day, bar a coffee and water. Rob Deutsch mixes a bit of it into his diet and both he and Daniel Sobhani from Freeletics fast on plane journeys. Eyal Booker fasts from 8pm to 9pm until the following lunchtime. Vegan cyclist Adam Hansen fasts sometimes for whole days and engages in autophagy, a way of fasting that activates cell regeneration and pruning that has been connected to longer lifespans and improved resistance to diseases.

If youve been looking for a new way to mix up your training for a sporting event, or just your general workout regime, a few of my interviewees spoke about the power of altitude in mixing it up: boxer Joe Joyce trains up in the mountains, he says, so that, When you fight, youll be back down at sea level, so youll have a ton more red blood cells, which means you wont get tired between rounds.

Ultra runner Tom Evans also uses altitude in his training: he does a marathon-paced run for a few hours at elevation during his weekly training and then hell drop down to a lower level to run a little faster and hotter.

It means youre fresh and your mind is switched on and you can read situations and capitalise on any openings, explained Joyce.

Jude Law and Brie Larson in Captain Marvel

It can sometimes seem like the only thing worse than having a singular body ideal is having about a dozen, equally impossible but equally phenomenal body types, suggesting that theres always some way in which you could be looking amazing and you just arent doing it yet.

One of the most comforting things I heard from a good number of, admittedly universally hot, people was that, especially as actors or models, their bodies needed to look certain ways to land work and please their employers. For Danny Williams from Love Island, he became leaner because, When I first started modelling, I was getting feedback from clients that I was a bit too big. Actor Joivan Wade got a lot more ripped when he realised how it affected auditions: You do a tape, you do dialogue, but they said we need him to stand up half-naked to see what his body type is, if he's muscular enough.

Jason Walsh, who trained Brie Larson for Captain Marvel and also has trained literally everyone else put it best: There are ways of using [your body] and manipulating it to help with the character building. It's part of the character arc. It doesnt just need to be about performativity, but getting the most out of yourself in daily life: make your body the one that best serves your life and what you need it to be. "At F45 I realised what being fit really is," said Eyal Booker, explaining this very succinctly. "It's not about what you look like on the outside, but also how you feel on the inside and how your cardio impacts your training."

"I envy the people who can get up at 5am and go and get it over with by 6.30am," said actor Chace Crawford. "I've just never... It always makes me feel sick." Others, of course, were very pro an early start sometimes due to lack of choice but it was clear that it's not only morning people who can become healthy specimens.

"Early rising seems to get more and more competitive as though you acquire a special insight at the crack of dawn that I'll never be privy to or you have a discipline that makes you a more successful person," wrote author Bella Mackie in her diary. "I, on the other hand, subscribe to the theory that everything fun kicks off at about 10pm, having grown up with a father who thought a good chat about life started at about 1am."

Across the board, people told me that the best benefit from exercising is that it vastly improved their mental health. "The best natural Xanax is working out," said Chace Crawford. "It helps me sleep better, keeps me level-headed and if I stick to my routine throughout the week it's all good."

Knowing its benefits for your mental health has helped people trim other poisons out of their life in the name of feeling good. "If I am drunk I won't sleep as well and I won't go to my gym class the next day," explained Eyal Booker. "And I also know the repercussions; I've been there enough and been annoyed at myself for the rest of my day.

Of course, the self-loathing of putting too much reliance on your exercise regime can be as much of a curse as exercise is a benefit. It's about making sure you aren't your own worst critic and don't work out just to keep up with the Joneses. This was something gay men were often very open about in particular.

"There's so much self hate and body dysmorphia. It's hard being a gay man," said Olympic skier Gus Kenworthy. "I also feel like sometimes people expect me to have like an insane body because I'm an Olympian and oftentimes I don't feel that way. And I don't feel like I look the way I'm expected to look or people will think I look or whatever."

Theres nothing more compelling than hearing somebody who is both health conscious and happy at once. Bella Mackies diary remains a highlight because of the sheer number of times she balances lunges with malbec: the best diaries, nearly universally, were given by people with a sense of proportion.

Exercise is so important for my mental health: it changes any kind of mood Im in. It makes me feel optimistic after working out. But if Im having a shit day I let myself have a shit day, said Luke Baines. Ill eat food that makes me feel happy and if thats a burger, great; if its a pound of Cadbury, great; if its tequila, great. Thats the thing Ive learned: sometimes I need to be nice to myself.

From ASMR to mental health first aid: how gyms are working on your mental health

The best fitness classes in London for getting your sweat on

How to optimise your breathing during workouts

See more here:
13 new year's fitness resolutions from the world's most athletic people - British GQ

Emily Simpson is focused on getting healthy. The Real Housewives of Orange County star has lost 15 pounds in recent months, as she shared in a Nov. 29 Instagram post.

The 43-year-old explained that she was in chronic pain, I was depressed and I weighed more then I ever have in my whole life! She underwent hip replacement surgery in October because of her arthritis. She also decided to work with a fitness coach who could help her get healthy.

Simpson said that she decided to work with Paulina Taylor Hefferan of Paulina Fitness. She signed up for her 12-week program with coaching, and she couldnt have been more pleased with the results.

I reached out to @paulinastein and asked her for her help. I had no idea where to start. I felt lost, Simpson wrote.

She helped me change my lifestyle and has taught me so much about balance. She has also encouraged me to not give up and keep going, Simpson went on to say. Not only did I want to lose weight to feel and look better, but I wanted to be healthier and set a good example for my kids! I havent felt this good in a long time and with a new hip, and 15 pounds off Im finally able to keep up with my kids and be more active!

On her website, Hefferan offers several 12-week programs, including an ebook, an option with online coaching, a custom program, and a program designed specifically for brides-to-be.

Hefferan promises that her program is non-restrictive, easy to follow, and will provide lasting results. According to her website FAQ, her recommended daily workouts focus on bodyweight exercises, with a particular emphasis on weight lifting and high-intensity interval training (HIIT). The workouts can be done either at the gym or at home (though you do need a pair of dumbbells).

Clients also get daily diet guidance and healthy recipes for dishes like tacos, smoothies, salads, and bowls, as well as a list of food swaps, a nutrition guide, and a grocery list. Online coaching clients also get complete weekly check-ins and get feedback from Hefferan. The average client loses 25 pounds on the program, though some could lose up to 60 pounds.

You have to sign up for Hefferans program to get the details of the plan (prices start at $100 for a 4-week program with no coaching). But based on comments that Simpson dropped during an RHOC episode, it sounds like it could be low-carb since she rejects her husbands suggestion she eat bread while theyre at dinner

Im not eating any bread. Im not eating any bread, so stop trying to get me to eat bread, she said.

Simpson later said she didnt appreciate her husbands jokes about her weight-loss efforts.

Everything with Shane is a joke, but this is a serious issue, she said. Ive gained a lot of weight. Ive literally put on 20 lbs. in, like, an eight-month period. I want to be healthy for my kids. I want to play with them and take them to the park and not feel like crap. I just need, not jokes. I need support.

Read the original:
'RHOC': Emily Simpson Lost 15 Pounds By Following This Diet and Fitness Plan - Showbiz Cheat Sheet

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