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There are two main ways to improve the state of the microbiome in your gut. You can add more bacteria into it and you can look after the bacteria that are there already.

How do you do that? By eating and drinking the right kind of stuff. We spoke to Jo Travers, a dietitian working with the campaign Love Your Gut Week, to find out what kind of stuff that is.

You need to have a balanced approach. You cant just add in something good like a probiotic and expect all your problems to go away. Your starting point should be, have I got enough energy, enough protein, enough fresh fruit and veg? The latter is where were getting the fibre, vitamins and minerals from.

I always say the first thing to do is think about your plate split into three. You have half your plate filled with veg, or a mixture of fruit and veg, a quarter of protein and a quarter of carbohydrates. If you do that the chances of getting everything you need and not too much of what you dont need are really high. From that point you can start to fine-tune it, but unless youve got those basics in place the fine-tuning isnt going to make any difference.

Its a balance. By all means having some probiotic foods is brilliant. When you introduce friendly or useful bacteria into your system, the bacteria that already live there can make use of that as well because bacteria can swap genes with each other. Thats a good thing to do.

Once youve got useful bacteria there the key is to maintain it. When we take a probiotic product were generally just taking one or a few different strains of bacteria, but there are a great deal more than that already living in there, and each bacteria thrives on a different type of fibre. The more variety in the types of fibre you eat, the more likely it is youre going to be able to sustain the bacteria that are living there.

We call these fibres prebiotics. Probiotics are the ones you add into your system, and prebiotics feed the bacteria already living there.

Probiotics are things like yogurt, which is a fermented food, and kefir and kombucha. All of those naturally fermented foods will contain some probiotics. Traditionally fermented soy sauce will contain probiotics, but generally the stuff we get from the supermarket isnt traditionally fermented and theres not a great deal of probiotic in there. Its a similar story with tofu, which is quite highly processed, but the more traditional form of soy protein tempeh has lots of probiotics in it.

With prebiotics its anything with fibre in it. So fruit, veg, nuts, seeds and wholegrains are the staple prebiotics in our diet.

Yes. There was a study done fairly recently that found people who ate 30 or more different plant foods in a week had a much more varied gut microbiota in their digestive system compared with those who only ate ten or fewer different plant foods a week.

Different colours, different types it all counts. If youre having a salad, you could just have your lettuce, cucumber and tomato salad, but actually what I do is add things like jars of roasted vegetables, olives, pine nuts and seeds to my salad. Not only do you get something that tastes really nice without really doing any extra work because youre just adding it from a packet, you also get all those other different kinds of fibres, as well as the vitamins and minerals that come with those foods.

Exactly. Just think what can I add to this to make it even better? So if youre making pasta with tomato sauce, for example, adding in a couple of handfuls of frozen spinach adds nutrition, and youre also adding a different type of fibre as well without much extra work. Remember, all plant foods count: dried, canned, frozen, fresh and wholegrains.

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Improve Your Diet With These Foods That Are Good For Your Gut - Coach

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Dont call Brittany Griffitha chef. The title makes her uneasy. To me, chefis almost like a military rank, Griffith says. A real chef would bristle at people referring to me as a trained chef. Im a cook. I love cooking.

Whether she wants to accept the title or not, the fact is, Griffith makes her living by cooking food for other people. Shes a professional climber, yes, known for knocking out ambitious trad routes all over the globe, including the 5.12 Battling BegoniasinYemen,but shes also an ambassador for Patagonia Provisions, the eco-conscious food division of the outdoor brand. Griffith cooksat events and climbing festivals, teaching customers how to use the ingredients that Patagonia Provisions sources. Shes even prepared Thanksgiving dinner for the Chouinards, the family that owns Patagonia. The job title of cook,Griffith admits, suits her better than pro climber.

Climbing is just exercise, Griffith says. Its a way to be outside and have adventures, but Im not addicted to it like I am cooking. I have to cook every day. Id sooner quit climbing than quit cooking.Griffith had a talent for food from a young age.I always had this weird instinct with putting ingredients together, she says. When I was a kid, I just knew a saltine cracker and Velveeta cheese would be incredible. Since then, preparing mealshas always played an integral role in her climbing adventures. Food is the best way to interact with the community, whether its figuring out what to make with limited ingredients on a mountaintopor slicing onions with women in a different country.

Griffith started climbing during a 1994 postcollege road trip with her boyfriend at the time. She was a naturaland has spent the last 25 years putting together an impressive rsumthat includes first ascents in Venezuela, Oman, and Kenya. Shes a 5.13 sport and tradclimberwho has been living the pro-climber dream for decades with the support of big brand sponsorships.At 51 years old, Griffith is still very much on the go, usually traveling more than 200 days of the year for climbing adventures and cooking engagements. But like many of us, her work has come to a halt during the pandemic. Instead of panicking or succumbing to anxiety, Griffith is choosing to focus on the silver lining and concentratingon whats most important to her. Everyone is always trying to do too much, but now our lives are broken down into just the necessities, Griffith says. Exercise, grow food, eat food. We dont have to be distracted by five different things right now.

Griffith says herroutine at home in Salt Lake Cityisnt that much different than her homelife before the pandemic.Now, though, she has much more time to do the things she loves because shes not moving arounda position that she acknowledges shes lucky to be in. Even driving to the climbing gym used to take an hour out of my day, she says.

Griffith never bothered putting together much of a home gym, because she traveled so much and relied on Salt Lakes climbing gyms while she was home. Nowshes been using a luggage scale to find different weighted items around her house and yardachain bike lock that weighs 15 pounds is great for weighted pull-ups. She also hung some oldgymnastics rings in her garage and is using blocks of wood as pinch blocks. Her workout consistsof push-ups, dips on the rings, hanging leg lifts, or just hanging from the two-by-six-inchbeam that supports the whole garage. And shell make games out of it all: whilehanging from the beam, shell try to touch her toes to the rake in the corner, or do a set of push-ups and then pick some greens in the garden.

I think the key to exercise is to keep it simple and do things you like to do, Griffith says. I hate running, so I dont do it. So much stuff we choose to do is crazy, just because someone says its good for us. Who likes CrossFit? Is that fun for anyone?

Griffith takes a similar approach to nutrition, insisting that her diet has been consistent since she was a child. Instead of following a rigorous nutrition planor adopting trendy diets, she sticks to one guiding principle: she only eats food that makes her feel good. She relies largely on vegetables (preferably those grown in her own garden)and meat from her local butcher. She loves the smoked salmon from Patagonia Provisions and says her one true guilty pleasure is chips and salsa. I dont think hamburgers are bad for you, they just dontmake me feel good, so I dont eat them, Griffith says. Everyone is different. Everyones diet should be different.I was lucky. I figured out what works for me when I was a kid, so I didnt have to go through that Whole30 process when I was an adult.

Griffith says thecurrent situation is a good opportunity for us to figure out whichfoods workand whichwe should scrap from our daily routineswere all cooking our own meals during quarantine, which gives us greater control over the ingredients. Cooking for yourselfis the root of good health, she says. Its interesting how these ideas of simplicity are coming together right now. You have to stay at home, and you have to make your own food.

Although she admits that the prospect can be intimidating for people who have never spent much time in the kitchen, she has some advice: You dont have to go to school or even take a class to learn how to cook. Just dont be afraid. Make what you like, experiment.

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How This Pro Climber Is Cooking Through the Pandemic - Outside

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Dairy-based butter has long been a staple of the American diet but appetites are rapidly changing.

Upfield Groups plant-based butter Flora is made with sunflower, linseed and rapeseed oils and has ... [+] no trans fats. It claims to have at least 60% less saturated fat than conventional butter.

Weve known for decades that butter consumption is linked to a higher risk of heart disease, due to its high levels of saturated fat. In fact, since the 1960s, weve had a good understanding of the effects of saturated fat on our health.

For 1 tbsp of butter - and let's be real; most people use more than that when cooking or baking - there is 7g of saturated fat, 0.5g of trans fats, and 31 mg of cholesterol, explains Dotsie Bausch, Executive Director of Switch4Good, a not-for-profit organization that works to raise awareness about some of the health concerns associated with consuming too muchdairy. Based on a 2,000 calorie diet that is 35% of your daily recommended saturated fat, 10% of your daily recommended cholesterol and 100% of daily recommended trans fat. Now, what does all this fat and cholesterol do to a person? Well, we know that it cripples our arteries, slows down our blood flow, leading to inflammation, plaque formation, and heart disease. She cites a 2018 study published in Laboratory Investigation which found not only found changes in size and shape of red blood cells just one hour after consuming a high-fat meal, but also changes in immune cell function, which may set the stage for inflammation, plaque formation and ultimately heart disease.

This was a good time for margarine to step in but this, too, soon got a bad name for its trans-fat content. Trans-fats raise the bad cholesterol in our bodies and lower levels of good cholesterol, increasing the risk of heart disease, stroke and type two diabetes.

The industry adapted, and newer margarines tend to be free from trans fats and are lower in saturated fat. However, margarine still suffers from a lingering image problem, leaving a gap in the market for another alternative that has much better public perception.

The US plant-based butter industry is worth $198 million and is growing rapidly. "Between 2017 and 2019, plant-based butter dollars sales increased15%, significantly outpacing conventional butter sales growth," says Caroline Bushnell,associate director for corporate engagement at The Good Food Institute."Since COVID-19 began, we've seen plant-based product sales growth exceed that of animal-based products, both in meat and dairy categories. Due to COVID-19 supply chain disruptions, some milk that is used to make butteris now being dumped. As isthe case with plant-based meat, plant-based dairy supply chains are much better poised to respond inreal-time to changing marketconditions and are not vulnerableto the type of disruptionsinherent in industrial animal agriculture.

These vegan spreads are based on various ingredients, including nut oils and avocado oils. ForA:Butter uses cocoa butter, what ForA describes as its main fat source that enables the product's superior functionality.

There are no major differences between margarine and plant-based butters, but the latter makes it clear to consumers theres absolutely no animal produce in their products. While margarines are made up of vegetable fats, some include milk products. One of the main differences between plant-based alternatives and butter and margarine are the social and environmental values that come with the former.

There are multitudinous personal values and unprecedented eco pressures shaping our culture, and those that are manifesting in food choices lean toward plant-based eco-relevant options. Plant-based butters are not emerging in isolation, says Jim Richards, CEO of Milkadamia.

Milkadamia, which produces a line of dairy-free milks and creamers, recently made its foray into ... [+] food with the launch of its plant-based butter-alternatives.

Lets be clear neither animal- and plant-based butter nor margarine are particularly good for our health. By definition, they consist of at least 80% fat, so any plant-based alternatives arent exactly going to have the health benefits of a salad. But there are some health benefits to plant-based butters over dairy ones and margarines, including lower levels of saturated fat and no trans fats.

Kite Hills PlantBased Butter Alternative, launching nationwide this summer, is made with cultured almond milk, sunflower, coconut and olive oils and contains less saturated fat per serving than traditional butter. And Upfield Groups plant-based butter Flora, which is available in Europe,is made with sunflower, linseed and rapeseed oils and has no trans fats. Flora Original claims to have at least 67% less saturated fat than conventional butter.

Earlier this year, researchers found that higher intake of dairy milk was associated with an increased risk of breast cancer. While this looked at milk instead of butter, some studies have observed the effects of butter specifically.

One review of studies found that 11 meta-analyses showed increased risk of gastric cancer and dairy products including butter, and 29 meta-analysis found the same for colorectal cancer.

Most studies looking at different cancers however found no significant increased risk from butter consumption, and all studies were observational, so couldnt prove cause and effect.

But its not just what plant-based butters dont contain that matters its also what dairy butter does contain. More than 10% of Americans could be lactose intolerant, and across the world, this statistic increase to 60%. This is because they have not inherited the gene that can break down lactose efficiently, and can cause symptoms including stomach cramps, nausea and bloatedness, among other symptoms.

Plant-based butters can be better for the planet, too, and many emerging brands are making sustainability part of their ethos. For example,Milkadamias Butta-Bing Butta-Bloom uses macadamia oil that comes from regenerative farming methods, which generally results in healthier soil.

Broadly speaking, producing plant-based products versus dairy products generates less greenhouse gas emissions and encourages more responsible use of land, water, fuel and fertilizer, says David Haines, chief executive of Upfield Group B.V.

In a study investigating the environmental impact of animal-derived products compared to their plant-based options, scientists studied Upfields margarines and spreads. They concluded that plant-based spreads have a lower impact than dairy butter in terms of climate, water and land usage.

Scientists found an average of 7.3lbs of CO2 produced for every 2.2lbs of plant-based butter produced, compared to a 26.7lbs of CO2 equivalent for dairy-based spreads,which is more than three times as much. Making the brands Flora spread uses up to 70% less water and emits up to less than 50% of the carbon dioxide compared to dairy butter.

Choosing a plant-based diet is one of the best things you can do for the environment as plant-based diets are kind to the earth and kind to animals, says Rob Leibowitz, chief executive of Kite Hill. And plants are the first ingredients in our plant-based butter alternative.

Kite Hill butter tubs will soon hit the market.

Similarly, the process of making Miyoko's Creamerys plant-based butter has been found to produce up to 98% fewer greenhouse gas emissions than dairy butter.

While the science is compelling, plant-based butter manufacturers are concerned about the ongoing label wars in the U.S and beyond. The dairy and meat industries are rallying against plant-based manufacturers, and argue that their use of burger, milk and other words on labelling is misleading. So unlike a hot knife through butter, maintaining market share will not come easy, and plant-based companies are eager to defend themselves.

Miyoko Schinner, founder and chief executive ofMiyoko's Creamery, says the dairy industry feels threatened by consumers searching for non-dairy alternatives. She says the argument that customers are confused by labels is ridiculous.

Like some others in the category, Miyoko's European-Style Cultured Vegan Butter is made entirely ... [+] from plants.

No one is confused by peanut butter or coconut butter when they see those products. We see these attempts as violations our First Amendment rights, and we are fighting back against this and calling it out for what it is industry groups lobbying for their own personal gain and interests, rather than for the interests of consumers.

This is history repeating itself. Margarine has been in the US since the 1870s, but manufacturers decision to make it look so similar to butter soon proved controversial. By the early 1900s, 32 US states ruled that margarine had to change its color mostly to pink so customers could differentiate it from butter.

Richards argues that the dairy industry is now attempting to hold back inevitable cultural change.

Positive cultural changes are coming with irresistible force, they include people taking responsibility and embracing stewardship of this earth, seeking to regenerate rather than exploit, he says. There are bigger things afoot here than dairy.

Schinner says, There has been a lot of talk for several years now about the negative impacts of the meat industry on the environment, health and more, but for some reason the dairy industry has gotten a pass, even though it is in many ways even more destructive to the environment and to animals.

She adds that theres now an increasing understanding of the effects of the dairy industry on the environment.

And as more people turn to dairy alternatives - more than a third of Americans are consuming more plant-based foods, according to a2017 a survey plant-based butter brands are targeting them.

Consumers are increasingly demanding healthy, natural and more sustainable alternatives to dairy products, says Haines. And they dont want to compromise on taste or how these products work in their recipes.

UpField Groups Country Crocks plant-based butters are tested by culinary professionals, who make sure the spreads spread, cook and bake like dairy.

Country Crock is another dairy-free butter brand from UpField Group, made with oil from avocados, ... [+] olives, or almonds.

We selected plant fats and oils to mimic the way dairy butter behaves at different temperatures and in all its different usages such as: on toast, making grilled cheese sandwiches, or in baking pies and cakes, Haines says.

When its released later this year, Kite Hill Plant-Based Butter Alternative will be sold with the other plant-based butter alternatives, Leibowitz says, which is often next to dairy butter.

Were starting with three varieties and will later expand flavors, textures, and formats as there is similar consumer need for variety in plant-based butter as there is in dairy butter, he says.

Despite the challenges these brands face, plant-based butters have consumer interests on their side as well as health and environmental advantages.

The world is coming to understand that a shift to plant-based foods is inevitable as we continue to realize the benefits to human health, the health of the planet and the animals who share it with us, said Kees Kruythoff, Chairman and CEO the LiveKindly co, which recently announced that it will move the world toward plant-forward eating through the opening of $200 million investment, as well as brand acquisitions in similarly aligned companies, and an online advocacy platform. Alternatives to meat, dairy and egg products will become the norm and plant-based butters are one of the new hot products in the space.

In other words, label wars may come and go, but plant-based butter seems here to stay.

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Plant-Based Butter Is Taking Over The Dairy Aisle - Forbes

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Dear Common Dreams Readers:Common Dreams is the one news source that cares about making the world a better place. We dont just transcribe the events of the day, checking our values at the door. We believe in providing the news in a way that makes a better world possible. And that is needed now more than ever.

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The Uplifting Magic of Mothers Day in These Perilous Days - Common Dreams

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TheWalton Family Foundationhas provided funding to theSeafood Nutrition Partnership(SNP) to support theEat Seafood America! campaignto help the fishing communities and seafood businesses that have championed sustainable seafood over the past two decades. As COVID-19 has disrupted the seafood supply chain in unprecedented ways, the Walton Family Foundation recognized immediately the tremendous urgency to encourage Americans to try seafood at home now that more people are cooking for themselves.

The Eat Seafood America! campaign reminds consumers to support the fishing communities and sustainable seafood companies that have worked to provide us with healthy, sustainable food, said Teresa Ish, Program Officer, Ocean Initiative at Walton Family Foundation. The foundation is committed to supporting those partners who have worked alongside us to ensure that we have seafood now and in the future.

SNP is experienced at conducting public health campaigns utilizing a combination of public relations outreach and advanced digital targeting technologies to reach consumers. Within the past couple weeks, SNP has organized a rapid-response, consumer-facing campaign and formed the Seafood4Health Action Coalition with 33 key organizations that support the seafood industry to collaborate in getting the campaign message out to the American consumer. To see a list of all organizations in the coalition, visitEatSeafoodAmerica.com.

We sincerely appreciate this critical grant from the Walton Family Foundation in support of the Eat Seafood America! campaign. I am thankful for the organizations that have come together at this time with their unique talents to support our fishing communities to collectively encourage Americans to eat seafood and buy seafood, said Linda Cornish, President of Seafood Nutrition Partnership. We need to act quickly to protect our seafood industry from the economic challenges caused by COVID-19 and make sure healthy seafood is available for Americans now and after we come out of this crisis.

On social channels, the #EatSeafoodAmerica hashtag, launched April 6, has quickly been adopted broadly by the U.S. seafood community, generating more than 1,000 social posts and 5.5 million impressions in the first two weeks.

For the campaign messages to go beyond the seafood community and reach more consumers, SNP will utilize the Walton Family Foundation grant to fund public relations outreach and digital media to encourage U.S. consumers to buy seafood from local fishermen and water farmers, restaurants for take-out, online and grocery stores.

This cornerstone gift from the Walton Family Foundation provides a portion of the project budget needed to get this message out to as many Americans as possible.

We all need to work together to help save the sustainable seafood community in this critical time, Ish said. We encourage other foundations, companies, and individuals to support this campaign.

The Walton Family Foundation is, at its core, a family-led foundation. The children and grandchildren of our founders, Sam and Helen Walton, lead the foundation and create access to opportunity for people and communities. We work in three areas: improving K-12 education, protecting rivers and oceans and the communities they support, and investing in our home region of Northwest Arkansas and the Arkansas-Mississippi Delta. To learn more, visit waltonfamilyfoundation.org.

Seafood Nutrition Partnership (SNP) is a national non-profit with a mission to inspire a healthier America by empowering seafood consumption as part of a balanced diet. SNP is addressing the countrys public health crisis through education programs that inspire Americans to incorporate more seafood and omega-3s into their diets for improved health as per USDA/HHS Dietary Guidelines for Americans, the American Heart Association, and many other leading health organizations. For more information, visit seafoodnutrition.org or follow @Seafood4Health and #Seafood2xWk on social media.

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Walton Family Foundation Provides Funding to Support the Eat Seafood America! Campaign - PerishableNews

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Major opposition parties jointly submitted a bill Tuesday that would support companies having a tough time paying rent for their facilities in the face of the coronavirus pandemic.

The bill was entered in the Lower House by the main opposition Constitutional Democratic Party of Japan and other parties, including Nippon Ishin no Kai.

It calls on government-affiliated Japan Finance Corp. to pay for about a year in rent for smaller businesses, self-employed people and startups whose sales have dropped 20 percent or more due to the virus crisis. If a business ends up not being able to repay the money to the lender, the government may be asked to shoulder the cost, according to the bill.

The opposition parties requested the government include about 5 trillion for the rent relief program in its draft supplementary budget for fiscal 2020, which is slated to be enacted Thursday.

The government and the Liberal Democratic Party-led ruling bloc agree that some sort of rent support is necessary, but they are taking the stance that specific measures should be covered in a second supplementary budget.

After submitting the bill, Yuichi Goto of the Democratic Party for the People told reporters, We hope the ruling side will join us in discussions on the bill soon.

The opposition bill includes a clause under which subsidies would be granted to property owners who cut rent for tenants. The provision was added at the request of Nippon Ishin.

We have to work together because the government and the ruling bloc are very slow to act, said Nippon Ishin member Yasushi Adachi.

Read more:
Japan opposition submits bill to relieve renters' pain amid pandemic - The Japan Times

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Since the coronavirus epidemic struck and half the planet found themselves in lockdown, interest in bodyweight training and any home workout plan using minimal equipment has skyrocketed. The web has responded in kind, resulting in a huge surge in resources, videos, and articles on that very subject.

Also read:The best home fitness streaming services: Bring the gym class to you!

Training with bodyweight is a very smart way to work out and offers many advantages, so this is good news. If more people come out of this situation understanding how to manipulate their own body to improve performance and aesthetics, theyll be better off for it!

But with so much information out there, things can get a little bit muddled. Should you be doing high reps of push-ups? Do you need to learn planche? How do you train your legs?And can bodyweight training really emulate the benefits of heavy compound lifts?

As it turns out, there are many different approaches to home workouts, each with different benefits.

Thats why this article exists: to provide a simple, full-body home workout plan that can benefit anyone from gym rats, to pro athletes, to people just wanting to get into shape. A full-body workout plan is simple to follow, and means you can stop worrying about the details and focus on progressing.

Stop worrying about the details and focus on progressing.

If nothing else, this can provide a useful starting point for you to build from.

Note: This plan comes from a qualified personal trainer, health writer, and fitness vlogger Im not just a tech journalist, yknow!

First, Im going to share the home workout plan with you. After that, Ill provide a little commentary on why this program should be effective for anyone.

Don't feel bad if you can't do the hardest variations - neither can I in many cases!

Each exercise will have a number of different variations starting from easy (on the left) all the way to extremely difficult (on the right). Dont feel bad if you cant do the hardest variations neither can I in many cases!

Once you can perform the target number of repetitions for any movement or hold a position for one minute, increase the difficulty by switching to the tougher option. Otherwise, stop each set once you can no longer perform reps with good form.

Ive provided a brief explanation of each exercise, but if you need more guidance then a quick YouTube will help you find what youre looking for!

For any unilateral exercise meaning it involves just one arm or leg make sure to double the number of reps so that you are working each side of the body equally.

Rest for one minute between each set and each exercise.

This program can be performed three times a week, making sure to leave at least 48 hours between each session.

Note: perform a warm up prior to this home workout plan.

Target reps/Time: 12/1 minuteSets: 3

The regular push-up is a fantastic move for building pec, shoulder, and tricep strength. It also develops a rigid core, and is perhaps the best alternative to a bench press unless you have parallel bars at your disposal. If you cant perform a regular push-up, you can keep your knees on the ground to reduce the amount of resistance (alternatively stand up and lean against a wall).

It is great at bringing out ripped definition in your abs!

Once the push up becomes easy and you can perform more than ten repetitions, try advancing to movements that isolate one side of the body more. The archer push up involves moving from one hand to the other and then lowering slowly. A one-handed push-up involves removing one hand from the floor altogether.

Not only does this increase the amount of weight you are lifting with each side, but it also forces you to brace your body against rotational forces (called anti-rotation). It also significantly increases the involvement of your core and can help develop your stability and athletic performance. Oh and it is great at bringing out ripped definition in your abs!

Target reps: 12/1 minuteSets: 2

Diamond push-ups bring your hands directly beneath your sternum in a triangle position. This moves the activation to the triceps, helping to create bigger arms. Knuckle push-ups do the same thing by bringing the hands down to the waist and supporting your weight on your knuckles. Its crucial not to forget the triceps in a home workout plan, seeing as they should take up two thirds of the muscle mass in the upper arm!

The L-sit is a bodyweight static hold, that involves resting on your hand and holding your legs out straight in-front of you. Most of your weight is held by your triceps, and youll also get ab activation. Gently flutter the feet up and down to make this even more of an ab exercise.

Its something to aspire to!

The v-sit takes this one step further by pointing the legs directly up. Mana is an extremely advanced calisthenics/gymnastic move that involves doubling the legs entirely back to point behind you. Hey its something to aspire to!

Target reps/Time: 12/1 minuteSets: 2

The planche is a stunning movement youll find all over Instagram that involves holding the body parallel to the ground while balancing on straight arms. It looks truly gravity defying.

The great thing about this though, is that it trains aspects of strength that are typically missed by most gym programs. In particular, this can develop your straight-arm strength, teaching you to keep your elbows fully locked out and scapula protracted while resting your weight on your hands. What better time to improve an overlooked aspect of your training?

It trains aspects of strength that are typically missed by most gym programs.

Most of us will be miles from accomplishing this feat, in which case focussing on the planche lean (locking out the arms and then leaning slightly forward) or even the plank hold (resting on your toes and forearms) can help build up to that.

(Personal note: I just achieved my straddle planche, which is an easier progression. Im very stoked about that, except it busted my bicep in the process!)

The key is to focus on pushing the arms into the ground so that the shoulder blades are pushing forward across your back (there should be no dip between them). At the same time, contract your abs as though trying to do a crunch in order to engage the hollow body.

Target reps: 12Sets: 3

The pike push-up is a downward-facing push-up. It involves getting into push-up position, then bringing your hands toward your feet and pushing your buttocks in the air to form an upside down V. Now lower yourself to the ground, focussing on engaging the deltoids (shoulders) as you do.

When this becomes too easy, you can increase the difficulty by raising your feet on some blocks or on a sofa. This increases your range of motion, and places the weight a little more squarely over the shoulders. This is a common inclusion in any home workout plan as one of the best options for training shoulders. An alternative is the decline push-up.

Also read:Best home fitness tips, gear, and apps to keep you feeling your best

Once that becomes too easy, its time to kick your feet up against a wall and perform full handstand presses. Finally, with practice, you may be able to move away from the wall and balance your full bodyweight on your hands. At this point, the movement will involve your core a lot more, and that work done during the planche and plank will really help you to keep your torso rigid while your weight is stacked over your wrists and shoulders.

(Again, Im getting there, but I really need to straighten out my posture and improve shoulder mobility!)

Performing free-standing handstands is not essential for building big shoulders, but its a great party trick to emerge from quarantine with and it improves your athleticism in other ways to boot!

Target reps: 12Sets: 3

These exercises are designed to develop more core stability, while bringing out definition in the rectus abdominis (the six pack!). We all know how to perform a crunch, but make sure that you are truly contracting the ab muscles during this movement, rather than folding at the hips. For the V-ups, youll be lying flat and then bringing your legs straight up to meet your torso as you sit up. At the apex of the movement, youll be resting on your buttocks with your hands pointing forward past your legs. Dont allow yourself to lie completely flat when you return to the starting position, but instead keep your heels and upper back raised slightly off the ground.

It also looks cool as hell.

The dragon flag is Bruce Lees famous move that involves holding onto an anchor point behind your head, resting your body on your shoulders, and then lowering your legs keeping your torso completely straight. This engages the core in an amazing way to prevent flexion in the spine, and can develop insane abs and athleticism. It also looks cool as hell.

Target reps: 30 | 15 | 10Sets: 3

Training the legs with bodyweight alone is a big challenge. There is no bodyweight move that can truly mimic a deadlift (if you have a kettlebell then this can be used for hip hinges), and no bodyweight squat will provide the same kind of challenge or increased bone density. However, air squats performed for high repetitions can provide some different benefits by increasing capillary density, helping your legs to grow faster and recover better when you do return to the gym. Moreover, this is a great way to check in on your technique and make sure you have the mobility for a nice deep squat.

There is no bodyweight move that can truly mimic a deadlift.

Cossack squats can increase the challenge more by moving the weight down on just one leg. The other leg will stretch out to the other side and rest on the heel once you enter the deepest point of the movement (where your buttocks are touching your heel). This movement not only develops more strength than an air squat by putting your weight on just one side, but it will also increase mobility by opening up the hips. Mobility should come as a by-product of any great home workout plan.

Also read:Best home gym equipment: Keep your gains despite the coronavirus

Finally, if you have the strength and mobility, you can perform a pistol squat. This is another calisthenics skill that looks great on Instagram, and is accomplished by dropping into a full one legged squat while the other leg sticks out directly in front, raised off the ground. Only perform this movement for reps if you are confident that you have the strength and mobility to perform it without significant rounding in the spine, or risk of falling over!

Target reps: 50Sets: 3

The Indian squat is a lesser known variation of the air squat where you raise up onto the balls of your feet at the bottom of the movement. This puts the emphasis more on the quads, compared with the more hamstring/glute-heavy squat. Performed for high reps, its great for building thicker legs, and it can also result in improved athleticism.

This is one of the few moves you can include in a home workout plan that will result in visibly bigger legs. It also has the benefit of developing the calves.

A tougher variation of the Indian squat is the sissy squat, though some people believe these can be tough on the knees. For that reason, Im suggesting Indian squats for high reps for everyone. Trust me: youll feel the pump!

Target reps: 12Sets: 3

Pull-ups are a fantastic tool for developing strong, wide lats, as well as more core stability. Perform these properly with your hands just wider than your shoulders, using an overhand (pronated) grip. Youll pull yourself directly up until your chin is over the bar, then lower until your arms are completely straight. No kicking your way up!

Also read: 15 best Android fitness apps for Android!

If you cant do this yet or dont have access to a pull-up bar, you can lie under a table with your body and legs out straight in front of you, then pull up just your upper body. This can also be performed by trapping a towel in the door.

To develop more strength and explosiveness, focus on exploding up and out of the movement. Eventually, you may be able to pass over the bar to perform a muscle-up!

Target reps/Time: 12Sets: 3

Chin-ups are pull-ups with a supinated (underhand grip) and your hands brought slightly closer together. No home workout plan is complete without them.

This move creates more activation in the biceps, making this a key tool for increasing the size of your arms. If you cant chin up yet, try placing a chair underneath you and use this to assist slightly with the movement.

(If you dont have a pull-up bar, you can use bodyweight rows with a supinated grip for the next best thing just make sure to really feel the squeeze in your biceps).

Moving to a unilateral movement will increase the resistance, and thereby grow the biceps even more. To develop to that point, try wrapping a towel over your pull up bar and holding this in your free hand to support your way through the chin-up movement. You can also practice rope climbing if you have a rope available. This develops the grip, core, lats, and biceps, and involves a lot of hanging from one hand making it perfect for progressing toward the one armed chin-up!

Target reps: 100Sets: 2

To end, were going to attempt two sets of 100 rep push ups. If you dont manage 100 reps, go for as long as you can until failure. This is a strategy known as a flush set in bodybuilding. It will fill the upper body with blood, while at the same time providing a light form of resistance cardio to develop your work capacity (so that you dont burn out as quickly during workouts).

(Cross out what doesnt apply to you)

Knee Push Ups | Push Ups | Archer Push-Ups | One Handed Push-Ups

Diamond Push Ups | Knuckle Push Ups | L-Sit Flutter Kicks | V-Sit | Mana

Plank Hold | Planche Lean | Pseudo Planche Push Up | Planche Push Up

Pike Push Ups | Elevated Pike Push Up | Assisted Handstand Press | Handstand Push Up

Crunches | V-Ups | Dragon Flag

Air Squats | Cossack Squats | Pistol Squat

Indian Squats

Chin Ups | Rope Climb | One Arm Chin Up

Bodyweight Row | Pull Ups

High Repetition Push Ups

So theres your full-body home workout plan! While there are lots of similar programs out there, I believe that this one is uniquely adaptable to those training for a variety of reasons and at a wide range of levels.

One of the biggest challenges when working out from home, is finding movements that are challenging enough as you progress. This guide incorporates advanced calisthenics exercises and their simpler progressions to challenge both the newcomer and the expert. The selection on offer should not only target all the major muscle groups, but also many smaller supporting muscle groups that aid stability and power. That makes this a functional workout that will also build an aesthetic physique.

In short, this should provide the full package for a lot of people. Give it a try, ease into it, and let us know your favorite home body workout plan in the comments below!

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There have been 20 NFL players born in British Columbia, the far-west Canadian province that is far more well-known for its hockey team and ski slopes than as a home of professional football players.

There have been some, though, like former Houston Texans and Dallas Cowboys defensive tackle Chris Covington, who is currently a free agent. He was the only British Columbian in the NFL in 2019.

The last Steelers player to hail from B.C. was punter Mitch Berger, who suited up for the Black and Gold for one season, in 2008, winning Super Bowl XLIII with the team.

The next Steelers player from British Columbia will be wide receiver Chase Claypool, who the team made its top selection with the No. 49 overall pick in the second round of the 2020 NFL Draft on Friday.

Claypool was the 11th wide receiver chosen in the draft, which is a long way from when he was rated as the No. 33 wide receiver in the 2014 college football recruiting class coming out of Abbotsford High School in Abbotsford, British Columbia.

Abbotsford is a city of over 140,000 people, just a few miles from the United States border. But like the rest of Canada, its still much more well-known for hockey than football. Ten players have been drafted into the NHL out of Abbotsford, including former Pittsburgh Penguins center Derek Grant. Claypool is the first to be drafted into the NFL.

But despite that, he said that football has been his passion his entire life, Claypool said after being drafted by the Steelers.

It is something that I always played my entire life, Claypool said. Basketball is something that I picked up later on in life. I certainly had an interest in basketball, especially when I was getting better. No matter how many times I picked up basketball as a hobby, I always gravitated back to football. And that is something I couldnt say for anything else. Football was just home for me. It was my comfort zone. It was kind of a guy feeling that football was the sport for me.

He said he had plenty of support for that goal back in British Columbia, despite it not being known as a football hotbed.

We take football pretty seriously, he said. A lot of people I am surrounded with are pretty avid football people, so I kind of grew up with it my whole life. I grew up a CFL fan, but I always watched the NFL. I was more fans of players than anything just because we didnt have our own team.

Despite that, being a professional football player was not something at the top of Claypools mind when he was entering his final years of high school.

I just threw my highlights on Facebook just because it was something I wanted to do for friends and family to see, he said. Not really any attention for any recruiting purposes. But the right people saw. They wanted to see me compete against competition in the states, so I did the camp circuit, went to a bunch of different camps. Went to Notre Dames camp during the summer. Ultimately, it led me there in a roundabout way. It was pretty cool to get that opportunity when it was something I least expected.

Even once he got to Notre Dame, it wasnt smooth sailing for Claypools future. Entering a deep group of wide receivers that include current NFLers Equanimeous St. Brown, Miles Boykin and Will Fuller, Claypool had to wait his turn, playing on special teams until he became a more prominent part of the Irish offense as an upperclasman.

You can say I am a late bloomer in the sense that I never really had my time to shine until my junior and senior year, Claypool said. I always thought I had the skill set. It just thought it improved year after year. I definitely broke out my senior year, but I thought I always possessed the skillset.

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The social gaming leader has teamed up with the "Thintervention" star to create Fitness & Slots on YouTube where viewers will learn how to combine exercise and mobile games

AUSTIN, Texas, April 27, 2020 /PRNewswire/ -- With millions around the world looking to maintain a fitness routine during the Coronavirus quarantine, SciPlay (NASDAQ: SCPL) ("SciPlay" or the "Company"), one of the world's leading social gaming companies, has teamed up with fitness influencer and Bravo star, Craig Ramsay, to launch Fitness & Slots.

SciPlay and Celebrity Personal Trainer Craig Ramsay Offer Gamified Exercises to Boost Health and Mood During Coronavirus Quarantine

The goal of the Fitness & Slots YouTube channel is to boost viewers' health and mood. The channel will inspire them to live a healthy lifestyle despite the challenging circumstances by gamifying their workouts and combining top exercising techniques with SciPlay's mobile games.

Ramsay, who's played SciPlay's Social Casino games for years, was playing 88 Fortunes Slots while waiting to board a flight last year. He ran into a game issue due to poor internet connection and emailed SciPlay's Customer Support for assistance. In his request, Ramsay introduced himself as a fan and Celebrity Personal Trainer, who encourages his clients to incorporate SciPlay's slot machine games into their workout routines. The team at SciPlay couldn't wait to learn more about Ramsay's unique exercise method. Eventually, after a few conversations between the star and SciPlay's Global CMO Noga Halperin and 88 Fortunes Slots' Marketing Lead, Dafna Ben Onn, the idea for the online video channel was born.

"I'm no rookie, I've been playing Jackpot Party, Bingo Showdown, 88 Fortunes and other SciPlay games for years, while developing exercise programs that complement the games. I'm grateful that this form of exercise and movement is gathering momentum, helping people through these challenging times and positively changing peoples' relationship with their body, health and wellness," Ramsay said.

The YouTube channel will feature an exercise series based on SciPlay's gaming hits. Viewers will learn all about Ramsay's "Fitness and Slots" philosophy, participate in weekly challenges, and get inspired to incorporate gamified workouts into their day-to-day schedule and live healthier lifestyles.

Ramsay adds, "Exercising is always important, but recent events and restrictions have made our society even more stressed than before, and people all around the world have difficulty maintaining a normal daily routine that includes movement. That stress has a negative effect on us, and physical movement has the power to make us feel de-stressed and calm. I've made it my passion to motivate people and support them through challenges and there is no better, more exciting and entertaining way than to invite people to gamify their workouts.

This exciting combo has inspired countless clients, friends and family members of mine to move their bodies, feel physically and mentally great and positively impact their health and wellness, ALL by simply continuing to play their favorite games, while consciously moving their bodies by walking, stretching, performing body weight exercises and more."

To answer the growing need for activity and entertainment, new content will be constantly added based on viewers' changing needs and preferences. Several days ago, the "Home Sweat Home" content series was released. The series, that was originally meant to include visits to celebrity homes and personal gamified training sessions, was adjusted due to current events and instead focuses on detailing Ramsay's signature training method.

Story continues

"We're proud to partner with Craig because we believe in the message of Fitness & Slots and in its ability to improve both the exercising and gaming experience," says Ben Onn. "This positive influence is crucial in our current circumstances and can make a real difference in people's life while they are quarantined at home and dealing with a lack of movement. We believe that it can contribute not only to our players' physical health, but also to their emotional state. We have an opportunity to help people relax and provide them with some much-needed fun."

Ramsay is fitness expert well known for his role on Bravo's "Thintervention" where he co-hosted with Jackie Warner. He was also featured as the stand out gay couple on Bravo's international hit show "Newlyweds: The First Year". His online series "5 minute workout anywhere" for Scripps Network gained him world-wide recognition.

Allnotices signify marks registered in the United States.

2020 SciPlay. All Rights Reserved.

About SciPlaySciPlay Corporation (NASDAQ: SCPL) is a leading developer and publisher of digital games on mobile and web platforms. SciPlay currently offers seven core games, including social casino gamesJackpot Party Casino,Gold Fish Casino,Hot Shot CasinoandQuick Hit Slots, and casual gamesMONOPOLY Slots,Bingo Showdownand88Fortunes Slots. SciPlay's social casino games feature slots-style game play and occasionally table games-style game play, while its casual games blend slots-style or bingo game play with adventure game features. All of SciPlay's games are offered and played on multiple platforms, including Apple, Google, Facebook and Amazon. In addition to developing original games, SciPlay has access to a library of more than 1,500 real-world slot and table games provided by Scientific Games Corporation and its Subsidiaries. For more information, please visit sciplay.com.

Forward-Looking StatementsIn this press release, SciPlay makes "forward-looking statements" within the meaning of the U.S. Private Securities Litigation Reform Act of 1995. Forward-looking statements can be identified by words such as "will," "may," and "should." These statements are based upon management's current expectations, assumptions and estimates and are not guarantees of timing, future results or performance. Therefore, you should not rely on any of these forward-looking statements as predictions of future events. Actual results may differ materially from those contemplated in these statements due to a variety of risks, uncertainties and other factors, including those factors described in our filings with the Securities and Exchange Commission (the "SEC"), including SciPlay's current reports on Form 8-K, quarterly reports on Form 10-Q and its latest annual report on Form 10-K filed with the SEC on February 18, 2020 (including under the headings "Forward-Looking Statements" and "Risk Factors"). Forward-looking statements speak only as of the date they are made and, except for SciPlay's ongoing obligations under the U.S. federal securities laws, SciPlay undertakes no obligation to publicly update any forward-looking statements whether as a result of new information, future events or otherwise.

(PRNewsfoto/SciPlay Corporation)

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SciPlay and Celebrity Personal Trainer Craig Ramsay Offer Gamified Exercises to Boost Health and Mood During Coronavirus Quarantine - Yahoo Finance

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From left: Fran W. Hagstrom; top: Christine E. Holyfield, Vicki Dieffenderfer and Xinya Liang; bottom: Michelle Gray, Christian Z. Goering and Kit Kacirek

The University of Arkansas' College of Education and Health Professions recently named 2019-20 outstanding faculty award winners.

"This year's recipients have made exceptional contributions to their fields, the College of Education and Health Professions, and to the University," said Dean Brian Primack. "They exemplify a spirit of collaboration, innovation and commitment that is one of the strengths of the University of Arkansas."

Each year, the College's Faculty Council reviews applications for a variety of awards, targeting important aspects of professorial life and work.

"There are two all-around honors that we affectionately call the Rising Star and the Star awards, this one named in honor of former faculty member George Denny," said College Council Chair William F. McComas. "We were very pleased this year to have nominations from across all departments representing a particularly strong pool of worthy candidates."

Council members reviewed many quality dossiers and letters of support. "The year's nominees represent what is truly extraordinary about our College, its people," McComas said. "So, we on the COEHP College Council are pleased to congratulate all those nominated."

This year's winners are:

Fran W. Hagstrom, Communication Sciences and Disorders professor

Faculty Career Award in Recognition of a Career that Exemplifies Outstanding Performance

If multiple articles, book chapters, and a book were not enough to etch her name onto the list of all-time outstanding faculty for the College of Education and Health Professions, Hagstrom has also secured millions in external funding, mentored over 50 undergraduate theses for the Honors College and helped students to secure over $50,000 in internal and external funding for their research projects. She also created the interdisciplinary Health Coaches program and the longest standing study abroad program, Health Teams Abroad-Sweden. Hagstrom has a keen ability to bring people of different backgrounds and professions together to brainstorm innovative ways to make progress for the greater good. With a career that spans nearly three decades, Hagstrom has consistently been able to foster relationships, research, and forward thinking across campus.

Christine E. Holyfield, Communication Sciences and Disorders professor

Rising Star Award

Holyfield is a rising star in COEHP's Communication Sciences and Disorders program. In 2019, she published six first-author peer-reviewed articles in highly ranked journals in the field of communication disorders. She also presented five national or international peer-reviewed presentations. She is rapidly becoming a national leader around assessment, intervention and research in the area of augmentative and alternative communication. She gets outstanding teaching evaluations, and her service to the campus and her program have been exemplary. Her work continues to influence students, faculty, families and the campus community.

Vicki Dieffenderfer, Human Resource and Workforce Development professor

Outstanding Teaching Award

Dieffenderfer is dedicated to creating a classroom environment that facilitates active participation, critical thinking and application of learned knowledge in daily life. Her students respond well to her teaching style and thrive under her leadership. When tasked with coordinating the graduate program and taking over the master's level Foundations course this year, Dieffenderfer implemented a new approach based on her teaching philosophy and background in self-directed learning. The change resulted in a significant increase in end-of-term course evaluations from students. Students have indicated they're able to put assignments to immediate use in their workplaces. Dieffenderfer's multi-pronged, self-directed approach ensures that different types of learner can be comfortable in her classes.

Xinya Liang, Educational Statistics and Research Methods professor

Significant Research Award

Liang has earned the Significant Research award this year based on contributions to her field, COEHP, and the University of Arkansas through her continued work as an independent researcher, a collaborator with colleagues, and a research mentor to students. She's had an exceptional publishing run. Liang published four methodological articles in top-tier journals from a single research endeavor to investigate innovative methods for testing measurement invariance in 2018 and 2019. She also delivered five presentations about her research at national and international conferences. She was recognized for her work by Florida State University, being presented the Young Alumni Award in 2018. She also earned the RHRC Significant Research Award in 2019 and nominations for two other COEHP awards. Liang's rising international research representation was acknowledged by her prestigious selection as a program chair for the American Educational Research Association. She has also served as an editorial board member for the Journal of Psychoeducational Assessments since 2016.

Michelle Gray, Health, Exercise Science professor and COEHP Honors Program director

Superior Service Award

Gray juggles ambitious research, teaching, one-on-one mentoring, and a full slate of duties associated with running COEHP's Honors Program. The Honors Program has seen significant growth, with retention and graduation rates soaring under her leadership. Gray also serves as director of the Exercise Science Research Center in the Department of Health, Human Performance and Recreation. She facilitates research among Exercise Science faculty and oversees more than 6,000 square feet of dedicated research space. In 2019, 61 peer-reviewed publications were authored by Exercise Science faculty and 66 presentations were completed at state, regional, national, and international conferences. Additionally, they received $600,000 in internal and external research awards during that year alone. Gray serves as the Regional Chapter Representative for Central States Chapter of the American College of Sports Medicine (ACSM) and is a reviewer for seven journals. She's also part of a task force created by Chancellor Joe Steinmetz and Vice Chancellor for Research and Innovation Daniel Sui to explore collaborations between the U of A and UAMS. She's also involved in one of the longest-running, faculty-led study abroad trips, Health Teams Abroad.

Christian Z. Goering, English Education professor

George Denny STAR Award

Goering has had a remarkable year of research, teaching and service. In addition to his committee work at multiple levels on campus, he organized a national conference in English education for an organization that he chaired, English Language Arts Teacher Educators (ELATE). His students commended his teaching for how it was a model for "how to be a responsive and empathetic educator" and for how Goering "inspired them to continue to wonder, to grow, and to take action." He also had an outstanding year in terms of authoring multiple refereed journal articles and book chapters. Goering represents the best of COEHP in terms of teaching, research and service.

Kit Kacirek, Adult and Lifelong Learning professor

Outstanding Mentoring/Advising Award

Kacirek's many mentoring and advising contributions in 2019-20 reflect her leadership of the Adult and Lifelong Learning doctoral degree, which has grown to be one of the largest doctoral programs in COEHP since its inception in 2012. Kacirek is an expert in her field and is able to recruit diverse and talented students from across the state and nation. These students come from educational institutions, non-profits, health care organizations, and the private sector. Kacirek serves as academic advisor for the majority of ADLL doctoral students. She advises and mentors students in each new cohort, which included nine students in 2019 and 16 students in January 2020. Kacirek chaired four dissertations to successful completion this academic year and served as an advocate, coach and mentor. Students and colleagues call Kacirek caring, authentic, passionate and dedicated.

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