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Are you finding it difficult to get moving after having COVID? You are not alone. Even if you have mild symptoms, you may still experience difficulty in regaining your fitness.

Building back up to exercise is important, but so is taking it slowly.

In general, most people can start to return to exercise or sporting activity after experiencing no symptoms for at least seven days. If you still have symptoms two weeks post-diagnosis, you should seek medical advice.

Its normal for your body to feel fatigued while you are fighting a viral infection, as your body uses up more energy during this period. But its also very easy to lose muscle strength with bed rest. A study of older adults in ICU found they could lose up to 40% of muscle strength in the first week of immobility.

Read more: Fatigue after COVID is way more than just feeling tired. 5 tips on what to do about it

Weaker muscles not only negatively impact your physical function but also your organ function and immune system, which are vital in regaining your strength after COVID-19.

You might consider doing some very gentle exercises (such as repeated sit to stands for a minute, marching on the spot or some light stretches) to keep your joints and muscles moving while you have COVID, especially if you are older, overweight, or have underlying chronic diseases.

Read more: At home with COVID? 5 easy tips to help you breathe more easily

If you do feel you are ready to return to exercise and have not experienced any COVID-related symptoms for at least seven days, here are five things to remember when resuming exercise.

1)Adopt a phased return to physical activity. Even if you used to be a marathon runner, start at a very low intensity. Low intensity activities include walking, stretching, yoga and gentle strengthening exercises.

2)Strengthening exercises are just as important as cardio. Strength training can trigger the production of hormones and cells that boost your immune system. Bodyweight exercises are a great starting point if you do not have access to weights or resistance bands. Simple bodyweight exercises can include free squats, calf raises and push-ups.

3)Dont over-exert. Use the perceived exertion scale to guide how hard you should be working. For a start, aim to only exercise at a perceived exertion rate of two or three out of ten, for 10-15 minutes. During exercise, continue to rate your perceived level of exertion and do not push past fatigue or pain during this early stage as it can set your recovery back.

4)Listen to your body. Only progress the intensity of your exercise and lengthen your exercise duration if you do not experience any new or returning symptoms after exercise, and if you have fully recovered from the previous days exercise. Do not over-exert. You may also need to consider having a rest day between exercise sessions to allow time for recovery.

5)Look out for worrying symptoms. If you experience chest pain, dizziness or difficulty with breathing during exercise, stop immediately. Seek urgent medical advice if symptoms persist after exercise. And if you experience increased fatigue after exercise, talk to your GP.

For most people, exercise will help you feel better after COVID-19 infection. But for some, exercise may actually make you feel worse by exacerbating your symptoms or bringing about new symptoms.

Post-exertional malaise can be experienced by people resuming exercise post-COVID infection. It occurs when an individual feels well at the start of the exercise but experiences severe fatigue immediately afterwards. In addition to fatigue, people with post-exertional malaise can also experience pain, emotional distress, anxiety and interrupted sleep after exercise.

If you believe you may have post-exertional malaise, you need to stop exercise immediately. Regular rest and spreading your activities throughout the day is needed to avoid triggering post-exertional malaise. Seek advice from your doctor or see a physiotherapist or exercise physiologist who can give you advice on how best to manage this condition.

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Regaining fitness after COVID infection can be hard. Here are 5 things to keep in mind before you start exercising again - The Conversation

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UNH Cooperative Extension to host 'Spring into Fitness' - Conway Daily Sun

Weve all had days where we are off our game. Days where we are behind for whatever reason. Days where no matter what we do, well be just a tiny bit late. You could have been stuck in traffic, or had another class or meeting that ran long, or maybe you had to do some chores before you left your room. Whatever reason you have for being late, if that speaks to you, then this advice is for you: run!

The only reason I am writing this is because I was late to a staff meeting and was told to write it instead of choosing a different article. Which brings me to the newest addition to The Currents exercise routine: running across campus because you are late, again.

Whether you are late for a meeting, like I was, or late for class on an exam day, just run. Run to that important thing you have to do. Do your best to get to it on time. If it helps, maybe channel your hunter gatherer ancestors and pretend a bear is chasing you to motivate you. Let that fight or flight response kick in and race to class. Let out a nice long blood curdling scream as you sprint across the library quad to your chemistry lab which started ten minutes ago.

I could tell you that running is good for you, or that it releases endorphins or something that is good for your mood, but do you really think Im going to say that? Yes, running might be good for you, but at what cost? Dont run for your health, run because you are late. Run because your professor has already started class and you are missing the most important information of the semester. Run because youve been late to every class this week and you cant handle getting any more disappointing looks from your professors. Run so you dont show up late to your staff meeting and have to write a fitness article, knowing full well that you havent been to the gym in months.

Okay, maybe I will tell you a little bit about the benefits of running, especially right before going to class. Running gets the heart pumping and helps to release hormones and neurotransmitters that can improve mood, which can help you learn better. Your mental state influences how you learn. When you learn while in a good mood, you are more likely to remember what you learned before.

Speaking of being late, I was a few minutes late to class because I was rushing to finish this article, but at least I am not running to meet my deadline.

Read more:
Finding fitness: Running across campus because you are late - The Current - The Student-Run Newspaper of Nova Southeastern University.

SHOTSBYSROKA; LOUIS PHOTOGRAPHY; COURTESY SUBJECTS; GETTY IMAGES; CHLOE KRAMMEL/MEN'S HEALTH ILLUSTRATION

THE CHOICES YOU make about how you live your life can sometimes feel like an endless series of cost-benefit assessments. But among everything else vying for your attention, you should maintain one non-negotiable: You cant afford not to stay in shape. Yes, there are upfront costs: Workouts take time, gyms charge money, and eating healthy can cost a little of both. But study after study (after study!) shows that by staying active, youll feel better physically and mentally. You can feel stronger, fitter, gain an improved outlookand maybe even add years back to your life.

It doesnt even take all that much to get started. The CDC recommends that adults aim for at least 150 minutes a week of moderate-intensity aerobic physical activityor even half that if youre more vigorous about it. You should also include some muscle strengthening activities at least twice a week. Do the math, and thats an investment of only about 20 minutes a dayand less if youre hustling.

Depending on what you make and how hard you have to work to do it, though, even that amount of time might feel too costly. According to a 2021 report in the Journal of Physical Activity based on data from 2018, lower income households participate in physical activities at a far lower rate than higher income households. Participation rates are also lower among Blacks and Hispanics compared to whites. Generally, adults of higher socioeconomic status report more leisure-time physical activity than adults of lower SES, says Geoffrey Whitfield, Ph.D., Team Lead for the Epidemiology and Surveillance Team at the CDCs Physical Activity and Health Branch. We see this with both income and education, two common indicators of SES.

A recent survey of 2,113 people by fitness consumer insight firm ClubIntel had similar results. Two-thirds of respondents considered themselves to be generally active, meaning they were engaging in physical activity outside of their jobs. Not surprisingly, those making the most money tended to exercise the most often. In households making north of $150,000, for instance, 78 percent of people claimed to be active. In those making $50,000 or less, that rate drops to 58 percent. Among people who are unemployed, only about half reported that they were active.

Such challenges are very real. And even if you somehow make more, there are other demands from family, friends, and work conflicts to consider. Rich or not, married or single, old or young, we all have our own pinch points when it comes to exercise. Yet there are people who have figured out how to prioritize exercise anyway. Their trick is to identify the biggest personal challenge, and then find a way around it.

Mens Health talked to four men from a range of income levels who have learned that the answer isnt always to spend more on fitness, but to make the most with what youve got. Some may have pricey life hacks, but the underlying solutionbe it planning ahead, making workouts more fun, creating a system of accountability, or even lugging dumbbells in your work bagcan be adopted by anyone. Heres how to keep moving, no matter what.

John Louis-Louis Photography

JONATHAN LOUIS IS a young guy with a busy schedule, but he often goes the extra mile to stay healthy. Hes just a few credits short of a degree from Mercy College but isnt currently enrolled in classeshes got enough on his plate with a job as an associate account executive at the Flatiron School, a tech bootcamp, and as a fledgling fitness enthusiast hoping to get other people moving.

When gyms were shut down during the pandemic, Louis says he got crafty with the exercise bars available at his local parks. These werent staid pullup routineshe mentions the Bar Brothers, an internet-famous pair of calisthenics athletes who share workoutsand says that he would take the 30-minute trip to Brooklyns Coney Island with friends and, at least a few times, one of his three roommates, to try them out. Its not docile, its not like going to the park and its calm, he says. Theres always something crazy.

John Louis-Louis Photography

John Louis-Louis Photography

While hes back in the gym now, Louis says he prefers the group workouts. When he could, he led the workout sessions for his friends or anyone who wanted to join. For a few months last year, he paid a premium for a gym with lots of floor space and equipment. That was pricey, so for now, hes training at a budget chain because of its accessibility. He also teaches other people what he knows, calling himself a Robin Hood trainer, with a major goal of showing them how to move their bodies in healthier ways.

One particular challenge for Louis is how to eat healthy on a budget. He spends money on supplements and has a tough time finding quality groceries nearby. Lower-income neighborhoods have unhealthier food options compared to gentrified ones, so even grocery shopping is a hassle, he says. He finds grocery shopping for healthy food takes more dedication than going to the gymhe wants to use ingredients like pasture-raised meat and eggs, organic and non-GMO, and high fiber products for his meals, but doesnt have anywhere to get them nearby. I used to make fun of Whole Foods until I visited one and I saw the type of quality they had and it just blew me away, he says. Taking the subway and then shopping at the famously bougie chain can result in a several hour roundtrip, so he tries to buy in bulk and only go on weekends.

John Louis-Louis Photography

Louis sees access to healthier resources as his main pinch point. He wishes that he was able to use more equipment for his four workouts per week, but his gym doesnt have cutting edge fitness tech or the square footage for more gear. It all falls under the umbrella of accessibility, he says. If I have quicker access to something then it takes less time, but since I don't have as much access more time equals more energy, then there goes the day. Even then, Louis is committed to working out either way. When his schedule gets away from him, he gets the job done at home on his own. Then, its a pushup night, he says of his quick fix for his busiest days.

ELIUD GONZALES IS willing to put in a little extra work to get into the gym without breaking his budget. Thats not a euphemism herehe has literally worked at the places he trains to cut a deal on membership fees. It all started early in the pandemic when he moved to Chicago from Seattle. I just reached out to local gyms within a three-mile radius, because I can run three miles, thats easy, he says.

He offered to take on cleaning shifts in exchange for membership, and a few places, particularly a gym called Southport Fitness, took him up on it. He kept up this practice for months, showing up to clean for half an hour to 45 minutes early in the morning or later at night and getting his workouts in when the gyms were largely empty. The strategy is all about optimization: In Seattle, he had to commute to an office. In Chicago, he wants to keep his lifestyle largely walkable to make things easier for his dog, who is also his Emotional Support Animal. He lives alone, which is costly in a major city but having low transportation and gym costs soften the financial blow.

ShotsBySroka

While Eliud initially saved money on gym fees by cleaning, it did cost time. Eventually, he cut down the shifts, and took a hiatus from the practice entirely this January once the 510 former college basketball player decided to take on a new fitness goal: dunking by his birthday in September 2022. He joined a new gym two blocks from his apartment that had a basketball court for $20 a month, and switched up his workout plans to focus on building leaping power and basketball skills. He still lifts weights, but hes also having a great time on the court. Basketball is great cardio, and it's easy, and it's mindless, and it's fun, he says. Sometimes I just skip out on workouts, because I've been playing basketball for two hours.

ShotsBySroka

Now, especially with his increased emphasis on performance to achieve his goal, Gonzalez spends on nutritious groceries, supplements, and recovery sessions. He eats healthy, so he knows that he spends more money on food than he would otherwise. He estimates that he pays for treatments like massages or compression sleeve sessions at a local running gym once a month. If its for my body and it's gonna make me feel good, I have to do it, he says. But hes also found hacks for these treatments at home, taking ice baths and cycling through cold to hot showers. His girlfriend is a physical therapist, and she also helps with his jumping and recovery.

Once the citys outdoor basketball courts open and he feels more comfortable playing outside, Gonzalez says that hell get back to picking up cleaning shifts to cover his workout plan. That door is still open thanks to his relationship with the Southport Fitness gym owners. Not to sound cheesy, but when you take enough initiative, you're going to find people who can accommodate you in a way where you can fulfill your goals, he says.

courtesy of Matthew Godfrey

MATTHEW GODFREY IS committed to living a healthy lifestyle with a consistent fitness routine to balance out his busy work schedule, and hes found that it helps to take on extra incentives to keep himself committed. Godfrey is a member at a gym with a $40 monthly fee, but he pays an extra premium for circuit training classes three days per week, which pushes his spend over $200 per month. The only reason that I do that is because I lack self-discipline, he admits. So I think, Im paying for this shit, I'm gonna wake up and do it. Otherwise, it's not gonna happen. But even that financial carrot isnt enough at timesat the beginning of 2022, he struggled to make it to every class. Now hes back to consistent attendance and ready to end the classes soon to use what hes learned on his own.

This mindset for adaptation shouldnt be surprising, given Godfreys fitness history. In his early thirties, he used running as a tool to quit smoking, then eventually worked his way up to finishing five half marathons. Now, a few years later, his knees cant handle all those miles as easily. But hes able to spend a little more to keep himself moving toward his larger goals: Along with his circuit training and gym time, hes gotten into cyclinghe invested in a NordicTrack stationary bike during the height of the pandemic for indoor rides at homeand even has his eye on a road race from Philadelphia to Atlantic City.

courtesy of Matthew Godfrey

courtesy of Matthew Godfrey

Godfrey enjoys being outside and often walks two miles to work when the weather allows. Hes a big fan of free outdoor pop-up bootcamp classesand when those arent available, hes even taken to organizing workouts himself. He calls the get-togethers Matts Motivational Mondays, inviting anyone who wants to join meet in a park for bodyweight and resistance band exercises, which has become an opportunity to stay active and spend time with friends (and make new ones) without the more formalized gym structure or fees. He took a break this winter, but sees this as another way to stay committed now that things are thawing out.

courtesy of Matthew Godfrey

Godfreys major pinch point is his nutrition. Hes single and lives alone, and finds that if hes not active, he tends to snack. He calls salty snacks his biggest downfall, and makes an effort to have vegetables on hand to help him make better choices. He can cook, but its not his favorite thing in the world, especially with work commitments to think about. Sometimes, especially later in the week, if work is getting really busy, I get lazy, he says. And then I'm like Oh I don't want to have to saut a bunch of vegetables and cook chicken tonight, and then sometimes that's when I lean towards what's on Grubhub.

But hes determined to avoid bad habits and stay on track. Sometimes, that means going to work when hes not required (his office is still largely work from home), so he can log extra steps and avoid snack temptation with brown bag lunches. If he has the motivation to accomplish something, whether its a bike race or hosting a big social workout, hell stick to the plan. Its about finding whatever experience or adventure is in the future, and kind of working towards that, he says.

courtesy of Christopher Kirkconnell

TWO YEARS AGO, Christopher Kirkconnell was looking to make a big life change. The 38-year-old father of four had been an athlete in high school and even played baseball for two years in college. For nearly 20 years afterward, he never stepped foot in a gym for dedicated exercise. Eventually, that layoff took a toll on his physical and mental health. I was extremely out of shape, I didn't have a fitness routine, but knew that I was to a point where I really needed to do something because I just wasn't happy, he says.

He signed up for a gym, and a week later, it closed when Covid lockdowns went into place in March 2020. Still, he decided he would stick to his commitment to get active, so he turned to Instagram to search for a bodyweight program he could do at home. He saw that Hollywood power couple Ryan Reynolds and Blake Lively were promoting a free workout from their trainer, MH Advisor Don Saladino, NASM-CPT. Kirkconnell downloaded the program and was immediately hooked.

courtesy of Christopher Kirkconnell

courtesy of Christopher Kirkconnell

Now 40, Kirkconnell has kept up his workout habit by sticking with Saladinos virtual training programs and challenges, which cost about $80 to $100 per month. Hes graduated from training with his bodyweight and jugs filled with water at the height of lockdown to fully-stocked gyms full of equipment, progressing from Saladinos simple bodyweight program to more complicated splits similar to those that the trainer uses for his celebrity clients. Currently, Kirkconnell alternates between two programs: One is designed for a set of dumbbells that he can pack while traveling for his work running a family luxury retail businessor for his kids sporting events. The other is a more involved program for when hes able to get to the gym at home. Hes now working up to building strength, aiming for a 500-pound deadlift by the end of the year.

courtesy of Christopher Kirkconnell

Time is precious for a dad like Kirkconnell, whose kids range in age from 13 to five years old. Thats his biggest challenge, toostructuring his schedule and finding places to exercise if work or family obligations take him on the road. He says hes religious about training Monday to Friday. I drop my daughter to school and the first thing I do is straight into the gym so that I get that done before getting into the office, he says. It just has become part of my day. Weekends are a bit more dependent on the kids schedules, so he tries to sneak in a cardio session when he can. Kirkconnell says Saladinos programs are usually designed to allow for flexibility. Thats important for life with kids, and Kirkconnell feels better than ever when hes able to jump into soccer games with his son, a much bigger challenge when he wasnt exercising regularly.

Investing in a coacheven a virtual onehas changed Kirkconnells whole approach to health. He also paid for a nutritionist for four months and developed better eating habits. Now he says he knows how to eat better, the right supplements to take, and how to prioritize good sleep and recovery to feel better during the day. Those things cost moneyover $200 a month, at his estimationbut he feels that his results far outweigh the costs. I can be better at everything else I do if I make sure that I'm taking care of my health and wellness, and I'm starting my day making sure that I'm on my best foot, he says.

See more here:
How 4 Men Make Fitness and Health Routines Work at Any Budget - Men's Health

If youve been hitting the gym hard or upped your yoga practice since the start of the new year its likely youve met some muscle soreness on the road to your fitness goals.

Inflammation got you sidelined?

That is going to be something that cannabis can do wonders in helping with, said Avery Mize with Mango Cannabis.

Mango Cannabis medicinal treatments are abundant to help with post-workout recovery or boosting endurance to assist high-intensity sessions.

AVERY MIZE, BUDTENDER Mango Cannabis

The flower experts will find the right dosages to counter what you want the most.

Employees are there to help you decipher which products, administered in which forms, will be most beneficial for your needs.

Figuring out whats best for you specifically is what we want to do, Mize said.

Cannabis can accompany your post-workout routine to reduce tightness and increase ease.

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One major thing is anti-inflammation. It helps with the muscle recovery side but also the pain side of it all.

I personally do use cannabis to help with my yoga, she said.

Specific strains will help with relaxation. So if youre doing more of a nighttime yoga, you could find a nighttime strain.

Linalool is an ingredient to calm the body.

If you are doing a morning routine, you can find something that contains limonene, more of a citrus lineage to it. That is going to refresh and give you a head-focused experience during your yoga practice, Mize said. With body builders or pro-athletes or runners or anything like that, youre putting your body through a lot of endurance, and it can be hard to bring yourself down from that high.

With cannabis, it can help you come down to a recovery space vs. youre still in that amped up, muscles pumping state.

Make sure to tell staff about any certain dietary restrictions or dietary preferences.

We can help you find things that are vegan, sugar-free or gluten-free.

Need a boost? For pre-workout, Durban Poison takes your mind off the discomfort of exercise and gives you a kick of power.

Youre not as focused on your bodys pain because you are more in your head. You get more of a stimulated high, Mize said.

Mango Cannabis has gummies that are more morning-oriented and some that are more for nighttime and sleep and recovery.

Mize said edibles are slower to kick in and longer-lasting, and beverages can take effect a little bit quicker because they hit the bloodstream as opposed to going through the liver system.

Grab an infused soda, pineapple juice, lemonade or fruit punch containing either caffeine or melatonin.

They dont taste like cannabis at all, Mize said.Its really easy to dose them out and you can easily be medicated and its super inconspicuous.

Topical applications with THC and CBD are also available in lotions and creams.

I like to pair the CBD with the THC because it helps give you a more synergetic experience for pain relief, she said.

Stop by the 71st and Mingo location to browse their selection as you seek ways to reduce inflammation.

We have plenty of people that come in on a regular basis because were the only store in all of Oklahoma that we have their product at the price that we have it.

We have people that will drive for two hours, three hours across the state to come see us specifically to shop for our deals and our products. Weve got a lot of people out here that are willing to help to find products that work for you, Mize said.

For more information visit mangocannabis.com or call 918-940.3525.

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Ask the Expert: Reach fitness and recovery goals with medical cannabis - Tulsa World

Shreveport Birth Center talks postpartum

Jaime Wessler, owner and midwife of the Shreveport Birth Center, talks postpartum

Henrietta Wildsmith, Shreveport Times

MAURICE After Michelle Romero had her first child she fell prey to the promises of quick fixes from targeted fitness ads on social media.

Social media is telling you you can take a pill or do this program and in 21 days youll look like this, she said, adding, I did that after my first one.

Having always loved exercise, the new mom tried a three-week fitness program, but she was left with feelings of disappointment and failure when she didn't look like the woman in the ad or what she imagined in her head. She now knows she wasnt alone.

I feel like women, after they have babies, are really hard on themselves, Romero said. This is when youre the most vulnerable and all your muscles are recovering.

She understands that not only as a mom herself, but also as a nurse and now a certified fitness instructor. She earned her certification from American Fitness Professionals & Associates (AFPA), taking classes online for four months in 2019 when she was pregnant with her second child, Luke.

Romero combined her personal experience with the scientific knowledge behind health and fitness to create Toned Bump Fitness, specializing in prenatal and postpartum exercise and nutrition.

It helps fill a void she sees in the fitness industry and meet needs of moms just like her.

No one really understands the post-partum experience, not fitness professionals, Romero said. More people need to worry about moms in that time. Its my passion because no one helps during that time.

Thats why I created this; its more doable for the average mom. Youre not a fitness professional or entering a bikini contest. I understand where youre coming from."

The 34-year-old Kaplan native is a home health nurse and mom of three ages 7, 4 and 2. After several years of full-time work shes now working on an as-needed basis at agencies across Acadiana, leaving her more time at home with the kids and for Toned Bump Fitness.

Romero created the business three years ago, using herself as the test. She was working out throughout her pregnancy with her son, and friends reached out via Facebook to ask questions or get advice.

She started creating workouts with appropriately modified movements as her body changed and belly grew. She recorded herself completing the exercises in a corner of her kitchen and posted the videos online to gauge interest and share expertise.

After she had Luke she starting doing post-natal workouts, her fitness instruction evolving along with her body and parenting experience.

I was my own test, she said. Could I have wine on Friday and Saturday or pizza on Sunday and still lose weight? I could. It was just a slower process.

Read more: Psychiatric mental health program aims to meet growing need for specialized professionals

She wanted her program to be grounded in reality, unlike the ads and programs that had flooded her social media feeds postpartum. Her clients still see that realness in her videos today, like Luke crawling in front of the camera on one ofthe live workouts she did while all three kids were home because of bad weather.

Her parenting experience continues to inform her work with Toned Bump Fitness. Now she not only provides a meal plan, but she also can add all the ingredients to your shopping cart on your local grocery store app. She also personalizes it to peoples taste.

I might be healthy, but I dont like kale, Romero said.

Shes helped about 50 women through their post-partum journey so far, but thats not enough, she said. The more women she works with the more she sees the need for this kind of work, which ends up being part therapy.

Ive learned a lot about people, Romero said. Im learning what these moms are really struggling with.

Sometimes the struggle is unrelated to exercise, like breastfeeding, or even if its fitness-related, its never just that.

Its more than just, let me lose 40 pounds, Romero said. Its I want to like my body or be comfortable and confident when my husband sees it.

Her focus right now is post-partum exercise and nutrition. She offers a 12-week program that includes four workout videos per week, each about 30 minutes long and ranging from strength training to cardio.

Her goal is to eventually offer training programs that follow Mom from pregnancy to recovery to rebuilding strength and fitness.

For subscribers: A Lafayette midwife stepped up to the plate when home births increased in the pandemic

Her ultimate goal in all of this is to help moms make healthy choices and remember theyre not the problem when quick fixes don't do the trick.

I do this to express to women there is no rush to lose the weight, that you can feel confident at the weight you are and to know you don't have to lose any weight if you don't want to, but that it's also possible to lose it without restricting.

About half her customers are from around Acadiana, while the rest are from other places as far as Ohio. They find her via Facebook or Instagram @tonedbumpfitness.

Contact children's issues reporter Leigh Guidry at Lguidry@theadvertiser.comor on Twitter@LeighGGuidry.

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Vermilion Parish mom shares experience, expertise to help others with Toned Bump Fitness - Daily Advertiser

Emergencies follow no set schedule and can happen at a moments notice. So when firefighters with the Fairfax County Fire and Rescue Department file into the Wellfit center in Chantilly, they often bring their equipment with them, leaving their gear near the entrance and trucks parked out front in case their shift is called into action.

The Wellfit center offers strength training and physical therapy for Fairfax Countys finest and is part of an all-encompassing strategy FCFRD has undertaken that is unique in the country. Alongside these services, the department provides dietary guidance and behavioral counseling for an all-encompassing approach to ensure firefighters are in the best shape possible to perform their arduous tasks.

Its an approach that breaks down the barriers to care, said Battalion Chief Brian Edmonston. The program is proactive as well as reactive firefighters who receive proper physical training are less prone to injury, and those who become injured can be more swiftly rehabilitated to be ready to return to the field. We continue to build you back up, he said.

Responding to emergencies begins with healthy meals, which firefighters tend to have little spare time to prepare. Thats why Megan Lautz, the departments specialized dietician, works closely with them to devise nutritious eating habits.

If youve ever worked with a firefighter, they love meat and dont have a ton of time for fruits and vegetables, Lautz said. We know they need more fruits and vegetables, to hydrate and cut back on caffeine, which is why her approach is focused on creating a balance to be empathetic to the lifestyle.

Visiting the Wellfit center, which is open 24/7, is not required for the 1,400 firefighters with the department. Though mandatory options are being explored, the current focus is on positive incentives to draw shifts in.

And the facility, equipped with a full range of fitness equipment, offers what many firefighters are looking for: trash talk, loud music, camaraderie, and overall, a good time. The energy is changing, Edmonston observed, which is building out a more robust esprit de corps.

Five days a week, the workouts are supervised by the departments Strength and Conditioning Coordinator Jake Patten. Before joining up with the department, Patten worked with athletes in the NCAA, a specialty that equipped him for the role of training first responders, who are classified as tactical athletes.

But the transition to training first responders was not without challenges. Whereas athletes follow rigid timetables structured around a season, first responders schedules are far more erratic.

Devising workouts over a months-long period for firefighters, whose shifts can be called upon at any time, can complicate fitness plans. Along with promotions, transfers, vacations, and childbirth, adherence to an organized workout routine can be difficult. Every day is a different day. I have to stay on top of my coaching game, Patten said.

One of the largest difficulties the program overcame was the pandemic. Though the Wellfit center stayed open, the pandemic disrupted normal routines, and it took many months for crews to cautiously return. The center took numerous precautions relics of which persist in the rust on equipment left by repeated sanitation but with time, things eventually returned to normal, and programs are back in full swing.

Alongside shifts coming in for normal workouts, injured firefighters arrive for separate rotations as well, where they work with Physical Therapist Nathan Pierce. Overseen by Pierce, firefighters can suit up in their equipment, which weighs upwards of 70 pounds and perform their usual duties, like lifting ladders, in a controlled setting.

In addition to physical therapy, Pierce strives to educate firefighters on the science of pain to help them better understand their impairments, the most typical of which is a shoulder injury. Pain science is as important as the modalities we do, Pierce noted, which is especially important given the psychological stress firefighters are under.

The things they see on a daily basis, it can ramp them up, Pierce said. Educating them on phases of healing and tissue healing times is really important. If they dont know whats wrong, fear creeps in, which ramps up the sympathetic nervous system, which then makes them more sensitive to pain. Pierce also steers away from the s-word, which is surgery, a taboo concept for many first responders.

Sometimes, a psychological burden can weigh just as great, or even more so, as physical pain, which Pierce and other staff vigilantly look out for. If I sense any psychological yellow or red flags, Ill ask them if theyve talked to anyone about this, Pierce said. Firefighters are usually fairly stoic, but it takes more strength in a lot of cases to say, you know what, Im not fine, he said.

Thats where Dr. LaShanna Newton, the departments director of the Behavioral Health Program, comes in. Newton works directly with first responders, who when needed, can get a response time typically within 24 hours.

With first responders, it is a very intermittent but consistent exposure to trauma, Newton explained. For the duration of their shift, theyre going to have 24 hours of potential exposure to trauma. So what were trying to do is learn how to manage that in between the time theyre not on shift. And thats hard to do because feelings are not like light switches.

Newton noted that the need for the care is high, and as barriers come down, more first responders are comfortable seeking out the support.

People put them on a pedestal as if they can handle all disasters of the world, Newton said. To a degree, they can, but they still need support. And we need to be able to provide a safe space for that, she added. At the end of the day, they are still human.

Read the rest here:
Fairfax Fire and Rescue Department is leading the way in fitness - Fairfaxtimes.com

You know the saying. "April showers bring May flowers." This spark of hope might be fine for patience, but what's a fitness enthusiast to do when the month is literally raining on your parade?

No problem. April's latest releases provide plenty of at-home training options for you to get those last few workouts in before the weather breaks. And don't think training indoors is an excuse to not look good this month. From GOAT shorts to shirts from the GOAT himself, April has plenty of budding launches that are sure to put some pep back into your step.

With spring in full swing, let's dive into the best fitness gear this month has to offer.

In todays world, a lot of our workouts have gone digital. Thanks to Flexia, we can all add Pilates to our smart routines with their all-new Reformer. Through its online studio, you can choose a class based on your mood and experience led by top-of-the-line instructors. Plus, the Flexia Reformer is super space saving thanks to its upright storage capabilities. Elevate your routines in the heart of your home with this game-changing connected fitness release.

Price: $3,495

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If youre like me, your bicycle has been sitting in storage patiently waiting for warmer weather, and youve been too intimidated by the cost of indoor direct drive trainers to look for winter solutions. Enter Kinetic, with its all-new RS Power. This cost-effective platform provides a secure setup that can easily connect to your favorite training apps, including Zwift, Rouvy, Onelap and more. The large flywheel can provide a realistic cycling experience, and the entire setup folds neatly for compact storage. The RS Power is available with or without an added 11-speed cassette, but only the geared option is in stock at this time.

Price: $379 with 11-speed cassette

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Still feeling those seasonal affects? Breathe some positivity and positive results into your fitness journey with Hviii (pronounced hate) Brand Goods. Founded by two-time Highland Games champion Matt Vincent, Hviii strives to deliver quality apparel and accessories that are fit for crushing PRs and catching new vibes. Its latest April Essentials lineup includes Hviiis best-selling GOAT Shorts in a new Bryce Canyon colorway. Eliminate your excuses and step out in some fresh threads this month.

Price: $48

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Look, we cant all be Dwayne Johnson. (In fact, only one of us can.) But that doesnt mean we cant follow his example in the gym. One thing that might help? The sugarless pre-workout beverage he endorses, Zoa+. Formulated by IFBB pro/Zoa founder Dave Rienzi, the drink boasts 200 mg of natural caffeine plus B Vitamins, Gingko Biloba, 3,000 mg of performance-lifting L-citrulline and Vitamins C and D. Will it enable you to do dips with huge plates hanging from your neck by a chain? Maybe not. But weve been sampling all three tasty flavors before bike rides and bouts of producing the upcoming issue of Gear Patrol magazine and put it this way: when Daddys gotta go to work (or Mommy for that matter), youll be ready.

Price: $39.99 (12-pack)

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No, those arent storm clouds, but On has definitely thundered into April with the release of its all-new Cloudmonster running shoe. Featuring the brands signature CloudTec hollow silhouette, these new road runners boast helion superfoam and an ultra powerful Speedboard. The result? Massive cushioning and maximum energy in a ride that propels you forward no matter the distance. As On puts it, This is running on clouds with the volume turned up.

Price: $169.99

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Peloton announced it would step into connected strength in November 2021. Five months later, we have Guide. A set-top camera flips open to transform your living space and television into a guided training session. The pressure of performing every movement correctly is erased with features like Self Mode, where you can compare yourself side-by-side to the onscreen instructor. Guide helps you keep the energy and motivation with helpful movement and body trackers, as well as access to the always-competitive Strive Score leaderboards (when paired with a heart rate monitor). Plus, Pelotons All-Access membership is at an introductory $24 per month for Guide-only newcomers.

Price: $295 - $1,270

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After staying retired for only 40 days, it was pretty evident that quarterback Tom Brady was not a fan of taking it easy. Well, the gridiron GOAT has added to that logic with the second release under his Brady training gear lineup. Dubbed the Pliable Performance collection, this all-new drop introduces Bradys Tough Touch fabric, built to endure the toughest training on the hardest workout days. Constructed from Cordura abrasion-resistant fabric, this short sleeve is one youll for sure want in your huddle.

Price: $75

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Hyperice has continued the advancement of its Hypervolt lineup with the all-new Hypervolt Go 2. This lightweight, versatile percussion massager boasts a sophisticated design offering three speeds and two attachments for a plethora of pre- and post-workout recovery routines. The 1.5 pound profile is easy to maneuver and tote, whether at home or on-the-go. And with a three-hour battery life, it has the juice to help you do more of what you love. Simple to use. Easy on the wallet. This percussion massager really packs a punch.

Price: $199

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What better way to fuel your thirst for summer than with an early taste of the season? Celsius just released its all-new Sparkling Strawberry Lemonade flavor, adding to the impressive lineup of enjoyable fitness drinks. This certified vegan, gluten-free beverage packs in plenty of fuel without any sugar, sodium, preservatives or artificial coloring. Keep up that active lifestyle and sip something sweet as you crush your goals this April.

Price: $24.99 (12-pack)

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Spring Forward with Our Top Fitness Picks of April 2022 - Gear Patrol

Brie Larson, 32, showed off just how strong she was during a super intense sled workout that she posted to her Instagram Story this week.

The actress discovered a love of working out while training for her role in the Captain Marvel films.

Brie is big into weight training, including these sled workouts, pull-ups, weighted push-ups, and more.

Brie Larson knows how to put in the work. The Captain Marvel star, 32, showed off her impressive strength during a tough workout on her Instagram Story this week. In the first clip, Brie is in total beast mode pushing a weighted sled.

"Did a few too many reps trying to get the perfect shot @torquefitnessusa," she captioned the first Story.

In the second video, she was pulling the sled, using a strap and belt around her waist to move the weights.

Brie can lift some serious weight, but she wasn't always this strong. The actress told Insider that she went from being unable to "walk up a hill without being out of breath" to being able to do four, 400-pound hip thrusts during her training for Captain Marvel.

"Being able to hip thrust 400 pounds, deadlift 200 pounds, push my trainer's Jeep, I mean, it's an incredible experience to realize what's inside of you is well beyond what you knew was possible."

Brie also shared that for the second Captain Marvel film, she kept up her training and felt even more motivated.

"When people say like, 'Oh, girls can't do that,' it just makes me wanna do it even more," she told Insider. "So there were huge accomplishments this time and I just feel like my body's just getting more and more used to this and more and more excited."

Brie trains with her personal trainer Jason Walsh, who shares lots of videos of their workout sessions, including this one of Brie cranking out some insane one-arm pullups.

Brie also began working with a nutritionist, Dr. Philip Goglia, to fuel her Captain Marvel workouts and keep her in fighting shape.

Story continues

Dr. Goglia told People that Brie's morning routine included a sweet treat: a teaspoon each of almond butter and all-fruit jam or preserves. The most recent science has shown that a little bit of fat and a little bit of simple sugar will actually increase intensity rate while you train early in the morning...and allow you to still continue to train and burn fat, he said. That really does start your engine.

In addition, Brie usually added some protein to her breakfast with some eggs or a shake, followed by some mid-morning fruit as a "bridge meal" snack before a lunch of chicken and veggies, according to Dr. Goglia.

Brie makes sure to hydrate throughout the day, too, drinking three to four liters of water. I think water ought to be a prescriptive thingits just that important, Dr. Goglia said.

Brie's doing all the right things!

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Read more from the original source:
Brie Larson's Ripped Abs And Arms Are Fitness #Goals In A New IG Video - Yahoo Life

CONCORD, N.C. The National Guards All Guard Endurance Team sent more than 40 service members to the Spartan Sprint 5k with over 20 obstacles at a 600-acre farm April 9-10.

From California, Maj. Robert Killian two-time winner of the Armys Best Ranger competition and Spartan World Championship obstacle race winner finished first in the mens elite category. Utah National Guard 2nd Lt. Dayde Collins finished second overall.

According to race.spartan.com, the Sprint is a 5K trail run with 20 obstacles, held on off-road terrain featuring water and mud.

Ive raced the same guys over and over again in these competitions and begin to learn their strengths and weaknesses, Killian said. ... I love competing in these events and representing the National Guard and coming out and teaching my teammates how to improve their obstacle skills.

Guard members on the endurance team 42 men and 17 women came from 35 states and territories.

Tennessee Air National Guard Tech. Sgt. Brandon Eckel, a CrossFit gym owner and competitive athlete, heard about the endurance team last year.

I had been competing in these style events on an elite level since 2014 already, so I had nothing to lose with this exciting opportunity, he said.

After meeting the Guard members on the team and seeing what this team is doing to help push health and wellness, it truly revived my passion about the Guard, he said. This team motivates me to stay in the Guard long term.

Most competitors have been training for the new Army Combat Fitness Test (ACFT), which emphasizes agility and strength. This competition provided new challenges with obstacles and more running.

The All Guard Endurance Team, an expansion of the National Guard Marathon Program, increases physical fitness, self-discipline and esprit de corps among National Guard members.

For more National Guard news

National Guard Facebook

National Guard Twitter

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Army and Air Guard members compete in fitness contest - United States Army

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