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Staying in is no excuse to stop staying fit or worse, put on the quarantine 15 from binge-eating while binge-watching as you shelter in place.

And now millions of people are looking for ways to also work out from home. Online orders for fitness equipment such as kettlebells, dumbbells and treadmills saw a 55% boost in the week spanning March 1115 compared to the 10 days before, according to Adobe Analytics new Digital Economy Index released on Tuesday.

So gym chains such as Planet Fitness PLNT, +12.91% have been jumping on the home sweat sessions bandwagon such as streaming free exercise classes on Facebook FB, +1.69% or Google-owned GOOG, +1.56% YouTube.

Related:Gym is allegedly collecting monthly fees even though its closed during the coronavirus outbreak, lawsuit claims

And brands such as Peloton PTON, -7.86% and DailyBurn that were already streaming workouts on demand are suddenly, well, in demand. March downloads of the Peloton app which offers yoga and body strength classes if you dont have the $2,000-plus stationary bike are five times higher than Februarys, according to data from Sensor Tower.

Read more:Peloton is clearly benefiting from global quarantines, new data show

Peloton isnt the only wellness brand experiencing a pandemic bump. A rep from Daily Burn, which provides workout and nutrition programs via apps, told MarketWatch that it has seen a 268% year-over-year increase in new members in the week ending March 27. Yoga app Down Dog told MarketWatch that 400,000 people have signed up for free memberships in the last two weeks ending March 27; 100,000 came from Spain, Italy and France, the three European countries hit hardest by COVID-19. Nike NKE, +4.18% also reported that its workout apps weekly active users in China were up 80% by the end of the quarter (while people were isolated at home) compared with the beginning of it.

The good news for consumers: Most of these workouts are free for the time being, with boutique fitness brands extending their free trial periods or waiving their fees entirely while many countries including the U.S. call on residents to shelter in place or quarantine themselves.

So here are 14 free workouts that you can try via streaming services and wellness apps.

PELOTON: While better known for its spin classes, Peloton also offers thousands of strength, yoga, stretching, boot camp and cardio workouts on its app, as well as meditation exercises and outdoor running coaching, which dont require any expensive equipment. Peloton has extended its 30-day free trial period to 90 days, which you can sign up for through April 30. After that, youll pay $12.99 a month.

SOULCYCLE: The coronavirus has pumped the breaks on SoulCycles spin classes, but its instructors are offering free workouts off the bike on their individual Instagram accounts, including dance and body weight movement classes. See the full list here.

NIKE TRAINING CLUB: The athletic giant has waived the $14.99 a month fee for its premium service indefinitely. Now, downloading the app grants people access to more than 185 free workouts (yoga, cardio and more) which last from 15 to 45 minutes, as well as targeted running training programs, nutrition and wellness guidance.

DAILY BURN: Stream thousands of yoga, barre, Pilates, cardio, strength training and high intensity workouts as well as specialized sessions for women who are pregnant or postpartum over your smart TV or laptop. Daily Burn is currently extending its 30-day free trial to 60 days, with premium access to all new members to boot. After that, its $14.95 a month for the Basic subscription, $19.95 for Premium, and members can cancel anytime. Paying members who have been financially affected by COVID-19 can also email support@dailyburn.com to add a free month to their account.

PLANET FITNESS: While the gym chain is closed, its offering free 20-minute at-home workouts which its calling Home Work-Ins on its company Facebook page. They are open to nonmembers and members alike.

COREPOWER YOGA: The countrys largest yoga studio chain is giving everyone free access to a collection of online classes while its 200 locations are closed. (In-person classes generally cost $26 apiece.) CorePower Yoga On Demand will also post new classes online each week, including meditation sessions to clear your head.

BARRYS BOOTCAMP: Work up a sweat with free, 20-minute versions of Barrys Bootcamps signature cardio and strength-training classes on Instagram. The studio is posting three workouts a day, which will be announced the day before through Instagram Stories under the @barrys handle, so you can mark your calendar.

RUMBLE: You can also get ready to rumble with these free boxing-inspired fitness classes on Instagram each morning. Turn on post notifications for @doyourumble, so youll get an alert when the classes are about to go live (generally at 8 a.m. ET).

CENTR BY CHRIS HEMSWORTH: Train like Thor, but without paying an ungodly sum. The Avengers star is offering a free seven-day trial on his new Centr fitness and meal plan app. After that, the subscription plan runs $10 a month if you drop $120 for a full-year membership. Workouts cover high-intensity interval training (HIIT), boxing, yoga, strength training, MMA and more.

DOWN DOG: This family of yoga apps, including Down Dog, Yoga for Beginners, HIIT, Barre, and 7 Minute Workout, will be free until May 1. But students and teachers, as well as health care professionals fighting coronavirus, will have free access until July 1. Otherwise, memberships run $7.99 a month, or $49.99 a year.

305 FITNESS: Dance it out like nobodys watching with free cardio routines and movement classes on the 305 Fitness YouTube page every day at 6 p.m. ET. They also keep updating a list of their upcoming digital events here.

BARRE3: Bring the ballet studio into your home with unlimited classes in strength conditioning, cardio and mindfulness that aim to restore balance to your body. Barre3 is offering a 15-day free trial, and 10% off all props if you want to add resistance bands and core balls to your home gym. After that, the subscription runs $29 a month.

FITON: This fitness app always has free workouts, including some led by celebrity exercise coaches such as actress Gabrielle Union and Queer Eyes Jonathan Van Ness. Classes include cardio, strength, HIIT, dance and Pilates classes, plus sessions tailored to prenatal and postnatal workouts. But upgrading to FitOn PRO ($69.99 a year) includes personalized meal plans, more than 500 recipes and unlimited offline downloads.

P.VOLVE: Draw on more than 200 videos streaming high-intensity, low-impact workouts to strengthen and tone the body in small spaces and with limited-to-no equipment. P.volve is offering a free 14-day trial; after that, the subscription runs $19.99 a month. To start streaming for free, click here and enter the promo code OnePvolve.

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Fight the quarantine 15 with free workouts from Peloton, Nike and others to help you stay active - MarketWatch

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Exercise needed: Families are trying new types of activities like indoor fitness to keep children active.

LIVING room fitness is the newest trend keeping children active during the pandemic lockdown but a global movement of Christians including a Brisbane Catholic has taken the idea one step further.

Family.fit is a free online resource that not only encourages families to break a sweat in their living room but also provides opportunities for families to connect with each other and with their faith.

The resource, which can be accessed from a web browser on a computer or mobile device, has a weekly seven-step exercise program that includes short breaks for families to discuss Christian themes and passages from Scripture.

Each week offers three different options for every step in the program, enabling families to work out three times a week.

It also offers suggestions for spending time as a family that doesnt involve technology or fitness, including play board games or pitching a tent in the backyard.

The resource is a collaboration of global Christian movements, many of which have worked with production company Logosdor, which creates resources for children all around the world.

Almost 100 Christians have been involved in creating the program to date, including Evangelisation Brisbane project officer Carole Danby, who is writing Biblical reflections for two upcoming weeks.

Mrs Danby, who has spent decades writing resources for childrens ministry in the Archdiocese of Brisbane and religious instruction programs in state school, said Family.fit embodied true ecumenism in the Church.

Its very powerful stuff that we think God is calling us to, something different, something that does cross denominational barriers, Mrs Danby said.

Its what we call ecumenical.

She said the coronavirus pandemic was an opportunity for parents to embrace their primary role as first preachers of the gospel, and value their time together.

I can see joy on childrens faces that their parents are actually spending quality time with them or valuable time with them, Mrs Danby said.

I have a hope that families will actually be closer because of this (the pandemic).

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Free resource keeps families connected through fitness and faith - Catholic Leader

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Your eyes open to bright sunlight streaming through the window and birds chirping outside. You cant wait to get out of bed. Except you cantbecause of that dang stiff back.

Lower back pain affects about 80% of the population at some point. Its the third most common reason to see a doctor and the second leading cause of missing workonly the common cold beats it!

Back pain can stem from a long list of causes: sprains and strains on one end, herniated discs and fractures on the other. Less seriousand more commonculprits include daily habits like poor posture, slouching while seated at your desk, and lugging a heavy purse on one shoulder.

Fortunately, in many cases the best medicine isnt surgery or pills. Its exercise.

While not every exercise style will do the trick, Pilates is one that can. Whether you take a class or hit the mat at home, practicing these low-impact routines can help ease back pain, as well as prevent it. Pilates focuses on core strengthening, an evidence-based rehabilitation method for treating low back pain.

Pilates offers so many options to access your core muscles for all different fitness levels, ages, and body types, says Amy Kiser Schemper, creator of Preventions new workout program, 10-Minute Pilates.

Combining deep breathing and short, precise movements strengthens your deep abdominal and back muscles. Try these Pilates moves that target various parts of your core:

How to do them: Lie on your stomach with your arms extended, your head and neck lifted off the floor. At the same time, lift opposite leg and arm, hold for a moment, and return them back to starting position. Repeat on the other side.

What they work: Every time you tilt, twist, or arch your back, you engage your multifidus, a series of tiny muscles that are attached to the spinal column and stabilize the vertebrae. Keeping them strong and limber is vital and research suggests pilates is an effective way to do it.

How they help your back: Moves that start from a stomach-down position like Swimmers fires up the multifidus so that it supports your spine better.

How to do them: Begin on your stomach, propping your upper body onto your forearms, toes pressed into the mat. Draw your abs in and use your core to press your knees up into a forearm plank position. Reverse the move, using your abs to control your knees back down, then your stomach, to starting position.

What they work: The deepest of the abdominal muscles, the transversus abdominis (TVA) wraps horizontally across your lower abdomen to keep internal organs in place and support the spine. Unlike the flashier obliques and upper abs, a sculpted TVA might not transform the look of your waistline, but research has shown it can improve how your lower back feels.

How they help your back: Plank variations like plank singles lower the strain on your back by forcing your deep core muscles to do all the work.

How to do them: Lie on your back with your knees bent, arms at your side. Lift your butt off the ground to create a straight line from your knees down to your shoulders, making sure to keep your core tight and not to arch your lower back. Return to starting position.

What they work: Think of your pelvic floor like fibers in a piece of fabric that carries your pelvic organs (bladder, bowel, and uterus) and helps stabilize your pelvis as you move. If pregnancy or age stretch them out, they cant support those areas and their functions with full strength. Weak pelvic floor muscles can lead to incontinence, painful sex, and yes, back pain. Pelvic floor exercises isolate these often-neglected muscles and have been shown to help treat chronic lower back pain.

How they help your back: This move uses gravity to take pressure off the pelvic floor while strengthening it at the same time.

How to do it: Lie on your back with your knees lifted to create a 90-degree angle in your legs, head and shoulders lifted off the mat. Pressing your core muscles into the mat, pulse your arms up and down in a small motions. The goal is to do 100 total pulses, but if youre just starting out, try 50!

What it works: The hundred does wonders for your diaphragm. The way you breathe affects how well your muscles work. While there are different ways of breathing that are suitable for different types of exercise, studies have shown proper Pilates breathing techniques enable the diaphragm (that dome-shaped sheet of muscle and tendon that separates the chest from the abdomen) to activate and strengthen its neighboring stabilizing muscles in your core. Using the same breathing techniques in daily lifting activities also helps make you more mindful of how your body moves so you reduce the risk of back injury.

How it helps your back: This traditional Pilates move balances both inhales and exhales so your diaphragm can efficiently engage the muscles that support the spine, lowering the risk of injury.

Its six basic principlescentering, concentration, control, precision, breathing, and flowmay focus on the physical aspect of Pilates, but continued practice can also boost mental well-being. By learning to focus on your breathing, you center yourself and become more aware of your body. This meditative quality to Pilates lends itself to reducing factors that exacerbate pain like stress and anxiety.

Further studies have also shown that expert meditators have a thicker cortex that is associated with lower pain sensitivity. So long-term practice of mindful meditation may then lead to enhancing parts of the brain that directly affect pain perception.

The combination of positive physical and mental responses to Pilates is a big part of why many rehabilitation centers have incorporated it into their programs. Its an exercise truly anybody can do, says Kiser Schemper. Its very accessible to all fitness levels and easy to make it more or less challenging.

With its stickability factor, Pilates makes it easy to alleviate back pain, as well as prevent new injuries from developing.

Get more exercises to strengthen your back with 10-Minute Pilates from Prevention.

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4 Best Pilates Exercises for Lower Back Pain to Try in 2020 - Prevention.com

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Thirty-eight residents of Freedom Squares Seminole Pavilion Rehabilitation & Nursing Service, a standalone building on campus, were transported to three area hospitals Tuesday, April 14, Michael Mason, executive director, wrote in an April 16 statement. Those transferred to local hospitals were asymptomatic but potentially exposed, symptomatic orhad confirmed cases of COVID-19, he stated.

As of Thursday afternoon, 21 Seminole Pavilion residents and six employees have tested positive for coronavirus, he added. The first case was confirmed April 9.

Staff at the senior living facilitylocated at 10800 Temple Terrace in Seminolecoordinated the April 14 mass transport in collaboration with the Florida Department of Health in Pinellas County, Pinellas County Emergency Medical Services, HCA Healthcare and BayCare Health System. Mason said that this unprecedented move is a remarkable testament to the collaborative spirit of the agencies involved.

Masons statement did not include the names of the hospitals where residents were taken, and he did not respond to further questions.

John Peterson, chief operating officer for Sunstar Paramedics, which provided the ambulance transportation, told Creative Loafing Tampa Bay that he cannot name the hospitals due to patient confidentiality issues.

Florida Politics previously reported that the residents were brought to Morton Plant Hospital, Largo Medical Center and St. Anthonys Hospital.

Moving forward, all Freedom Square residents and employees will be tested for coronavirus, and the facility is following all local, regional and federal guidelines, including CDC required protocols, to protect our residents and employees, Mason said. Implemented protocols include wearing the appropriate personal protective equipment and conducting temperature checks with employees multiple times during their shifts.

Additionally, Freedom Square has hired a professional cleaning service to disinfect Seminole Pavilion and all health centers.

Freedom Square, with more than 700 residents, began implementing precautionary and protective measures on campus in late February, Mason added.

This is a difficult and challenging time as our community and state work to contain the spread of COVID-19, he said. As a senior living community, our priority is to protect the health and safety of our patients, residents and employees.

Some residents are concerned by the lack of communication from Freedom Square regarding coronavirus cases at the facility, though.

A Seminole resident who asked to remain anonymous told Creative Loafing Tampa Bay that as of Thursday afternoon, her 80-something-year-old mother, who lives at Freedom Square, hasnt been told anything about recent COVID-19 cases on campus or Tuesdays mass transport of patients to local hospitals.

They havent called families or told my mom much of anything, she said. Its crazy.

She added, Shes just sitting in her room. Scared.

Joe Corbin, a 93-year-old resident of Freedom Squares Washington Building, told CL he also wasnt aware of any emergency. In recent weeks, staff has distributed memos regarding COVID-19-related updates and precautions on campus, he said, though he has not received any information regarding the 38 individuals brought to hospitals Tuesday.

Jeni Freeland Berry, also a Freedom Square resident, told CL that she feels that residents are being kept in the dark.

There has been no official communication from staff regarding the new cases on campus, and she hopes residents will receive an update soon. Her main concerns involve safety surrounding food and towel distribution, and the planned testing of residents.

When (are they) testing all (of us)? Not just those with symptoms, Berry said.

Mason said, We have an internal communication process that we follow to keep our residents, families, our employees informed with the latest information and we have communicated to them regarding (Tuesdays) transport of residents.

Still, Berry appreciates everything staff is doing to keep our spirits up. On Mondays, Wednesdays and Fridays, staff distributes goodies and snacks as well as face masks, she said. The house television channel offers new programming, including exercise programs, and virtual vacations and tours, and recently, a musician performed for residents from the lawn below their balconies.

Kayla Howell, a dining room manager at Freedom Square, said residents in the independent living facility on campus are staying in their rooms as of right now and are actually doing fine here.

Memos have been posted here constantly. (Were) keeping them updated and informed, she added. I stand by our community and everything we have done to keep our residents safe and our employees. Its a beautiful thing when we all come together. We are all family here and we all stick together in these times of uncertainty.

Support local journalism in these crazy days. Our small but mighty team is working tirelessly to bring you up to the minute news on how Coronavirus is affecting Tampa and surrounding areas. Please consider making a one time or monthly donation to help support our staff. Every little bit helps.

Follow @cl_tampabay on Twitter to get the most up-to-date news + views. Subscribe to our newsletter, too.

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Some Tampa Bay nursing home residents still 'in the dark' following mass transport from Freedom Square - Creative Loafing Tampa

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captionSome types of yoga are better suited for losing weight.sourceTom Werner/Getty Images

Yoga is a practice that can help build a stronger connection between your mind and body. While there are many types of yoga, some focus more on meditation and mindfulness, and others focus on strength and endurance.

As part of a regular exercise regimen, yoga can help you lose weight because it burns calories. But perhaps the larger benefit of yoga is the potential to increase mindfulness, which can reduce stress and help you live a healthier overall lifestyle.

Yoga is a set of physical, mental, and spiritual practices that help participants focus on their breath and feel more connected to their bodies.

Yoga includes a heavy emphasis on bringing attention inward, says David Chesworth, ACSM-Certified Personal Trainer and Fitness Director at Hilton Head Health. Breathing is always a part of fitness, but in yoga youre really emphasizing a certain type of breath that you connect with body positions and postures.

There are many different types of yoga, and while they all work on connecting breath with movement, some types of yoga are better suited for certain goals.

As part of a regular exercise routine, yoga can help you lose weight, but it isnt necessarily the best method for everyone.

When it comes to weight loss, youre gonna burn calories doing yoga, and so, it will help. Chesworth says. But I wouldnt necessarily say if youre trying to lose weight that yoga is the golden bullet.

In addition to the mental health benefits of yoga, the practice can increase flexibility, strengthen and tone muscles, and enhance mobility.

If youre already physically active, adding yoga to your exercise routine two or three times a week could help with your weight loss goals, Chesworth says. And if youre just starting out, you can aim for once a week and build up from there.

The type of yoga you do also plays a role in weight loss, Johnson says. Some of the more physically demanding styles of yoga, like Vinyasa or Bikram incorporate postures that are more aerobic and weight-bearing, meaning they burn more calories and build more muscle than other types of yoga, and may lead to faster weight loss.

Even just a few weeks of a regular yoga practice can lead to health benefits and weight loss. For example, a 2013 study published in the Journal of Alternative and Complementary Medicine showed a 10-day yoga program resulted in weight loss and a reduced risk of heart disease in overweight men. The men in the study had a body mass index (BMI) of 26 or greater and lost an average of 1.9 kg of weight.

Another 2013 study examined the effects of restorative yoga on overweight women and found those who participated in a 48-week yoga program lost more weight over a six month period than those who participated in a stretching program but not yoga. The yoga group lost 34 square centimeters of fat directly under the skin compared to 6 square centimeters for the group that participated in the stretching program.

While yoga may not burn as many calories as other aerobic exercises like jogging or walking, it can increase endurance and strength, which helps with weight loss, Johnson says.

A regular yoga practice can also increase mindfulness and reduce stress, which can help improve nutrition choices and contribute to a healthier lifestyle. For example, yoga may allow you to feel more in touch with your own body and respond better to hunger cues, or have a higher awareness of your eating habits and how to effectively change them.

If youre new to yoga, a good way to start is to reach out to a local studio or hire a yoga instructor.

With a few lessons from a private instructor, one can learn to perform common breathing exercises and postures, and learn a little more about the history and philosophy of yoga, Johnson says. An experienced instructor can guide an individual on the proper alignment of the body in the postures based on the individuals unique ability and experience.

If youre already active, but want to incorporate yoga as part of a weight loss plan, try working it in a couple days per week as a supplement to your other workouts, Cheswoeth says. If you feel intimidated by the idea of yoga or you dont have a local studio available to you, you can check out online resources, many of which are free and offer yoga for all types of levels.

Some poses you can start with at home include:

Start in a wide straddle. Point your right foot 90 degrees to the right and your left foot 10 to 15 degrees to the right as well. Look over your right, middle finger, so both your right foot and eyes are pointing to the right. Lengthen through the arms and bend your front knee so that its directly over your front heel. This pose can strengthen and build endurance in the legs and outer hips.

Sit on your mat and extend your legs in front of you. Bend your knees and lift your feet off the floor so that your shins are parallel to the floor. Extend your arms so they are parallel as well and hold for 30 seconds. This pose will strengthen your hip flexors and abdominal muscles.

Start on all fours, then step your feet back with your heels lifted. Strengthen through your arms as if youre about to do a pushup. Engage the core and hold for 30 seconds. This pose helps strengthen the core and burn belly fat.

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Does yoga help you lose weight? The best types and poses for weight loss - Business Insider

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Potbelly.Beer belly. Muffin top. Spare tire. Regardless of what you call it, excessbelly fat is frustrating.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

For most people, the appearance of excess weight around the midsection is their biggest concern. But obesity medicine specialist W. Scott Butsch, MD, says the bigger issue is the increased health risks that come with belly fat.

Abdominalfat is visceral fat, stubborn fat that surrounds the organs deep within theabdomen. Researchers have proved that excess visceral fat increases a personsrisk of metabolic diseases, including:

Dr.Butsch says belly fat affects men and women differently: Men are more likelyto havemore belly fat (orvisceral fat) than premenopausal women. But aftermenopause, women begin to gain more weight in their abdominal area.

An easy wayto gauge abdominal weight gain is to just pay attention to how your pants fitor the notch on your belt, says Dr. Butsch. If things are tight, then thatmay be an early warning sign of potential health problems.

Waistcircumference correlates to visceral fat. For men, a waist circumferenceapproaching 40 inches indicates increased risk. For women, 35 inches raises ared flag.

Patientswant to know why they cant just do sit-ups to melt away the fat, says Dr.Butsch. When you do sit-ups, youre increasing muscles in the abdomen, butthat doesnt specificallytarget the visceral fat that is around the organsdeeper in the body. Instead, Dr. Butsch recommends these strategies to trim thebelly fat:

Weight lossalone can effectively reduce visceral fat, says Dr. Butsch. By losing 10% ofyour body weight, you may lose up to 30% of your body fat.

Talk to your doctor about a weight-loss method that is right for you. While there are lots of options to choose from, Dr. Butsch recommends you avoid fasting for long periods. Prolonged fasts cause the body to hold onto the visceral fat, making it tougher to lose. If fasting is your jam, an intermittent or time-restricted fasting approach may be more effective for losing belly fat.

Exercises that increase the heart rate and make you sweat help you lose weight in general both visceral fat and the subcutaneous fat under the skin. Aerobic exercise burns overall calories and helps you reduce total body fat.

Dr. Butsch says the key to losing abdominal visceral fat seems to lie in a combination approach. He suggests trying 20 minutes of whole-body strength training plus a cardio routine to strengthen muscle cells and increase fat burn.

Fructose, or sugar, causes fat cells to mature faster, specifically in the visceral fat. A diet filled with fructose-containing sodas or drinks not only increases your calorie intake, but it impacts how the belly fat develops.

If youre feeling stressed out, especially right now that were in the middle of a pandemic, your body is likely releasing the stress hormone, cortisol, into the bloodstream. This can not only lead to weight gain, but theres also a strong link between an increase in cortisol and higher amounts of visceral fat.

Do your best tode-stress if you want to whittle your middle. Dr. Butsch states yoga,meditation, therapy and physical activity as ways to dial down your stresslevel.

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Want to Lose the Belly Fat? - Health Essentials from Cleveland Clinic

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When it comes to choosing a weight-loss dietto follow, things arent always clear-cut. From Atkins to Mediterranean or DASH, there are so many options promising fast results that it can be difficult to decide which is best for you. But as it turns out, it probably doesnt matter which diet you follow if your goal is to kickstart weight loss.

In a new study published in The BMJ, researchers separated 14 popular diets like Weight Watchers, South Beach, and Atkins into three groups: low-carb, low-fat, and moderate-macronutrient. They looked at the results of 121 randomized trialsa total of 21,942 people following the various diet plansto find out which are the most effective for weight loss and overall health.

Compared to people who werent given any specific diet instructions to follow, those who followed any of the low-carb or low-fat diet plans had similar weight-loss results (about 8-11 pounds) and better blood pressure after six months. People on moderate-macronutrient diets still saw improvements, just slightly less.

The bad news is that by the time the one-year mark came around, the weight-loss and cardiovascular effects of the diets had all but disappearedexcept in the case of the the Mediterranean diet, which was also the only one that significantly lowered LDL cholesterol (the bad one) levels.

Each diet plan had slightly different results, but there was no clear winner in the end as far as this studys authors are concerned. So instead of stressing over choosing a diet that will help you lose the most weight, they suggest going for the strategy that sounds most appealing to you, according to a release.

Considering the way most of the benefits all but came to a halt by just a year later, the most important aspect may be deciding on a strategy to maintain any weight loss and health improvements that come from following a weight-loss diet plan.

Their advice is to take it easy on the sugar, salt and alcohol and eat more vegetables, legumes, and whole grains. Hopefully, youre not shocked by this information. If this is news to you, it may be best to just clean out your fridge and start repopulating it with some healthier ingredients.

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Is Any Weight-Loss Diet Plan Better Than the Rest? - Muscle & Fitness

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A woman who lost more than eight stone after the sudden death of her father and sister says she is determined to keep the weight off during lockdown.

Ezme Rutherford-Hallam, from Holywell in Flintshire, lost 8st 7lbs following the Weight Watchers plan for 18 months.

After the lockdown was announced last month, the 40-year-old was determined to keep going and managed to lose another 6lbs during the first three weeks.

The former gift shop owner weighed more than 24 stone when she first committed to losing the weight having been "in and out" of Weight Watchers since her teens.

She has been following the plan using the virtual groups that have been set up to help people get by while social distancing rules are in place.

Ezme said: "I'm not doing any exercise at the moment for health reasons but before lockdown I was doing up to eight fitness classes a week and swimming.

"It's been a shock to the system and it's very hard not being able to do anything and being limited.

"At the moment I'm 2lbs below my goal weight having lost 6lbs over the first three weeks of lockdown.

"I'm still following the Weight Watchers plan and doing the virtual classes but I'm not as on top of it as I would be if I was going to the classes because I'm out of routine.

"The virtual classes are great because you can dip in and out of different ones so I've been doing ones in the Wirral, Chester and North Wales as I'm really conscious of putting any weight back on.

"Before lockdown I started to realise that I was an emotional eater so I need to make sure I'm not boredom eating which is easier to do when you're at work or out and about.

"I do miss the physical groups, when they told us they were closing them my heart sank but I'm so glad the virtual ones are available, they didn't just leave us hanging.

"It probably has affected the older generation or people who don't have Facebook or those who aren't tech-savvy but for the majority of us it's been so helpful.

"It's really helped keep me on track and with being able to go to loads of different online classes you get to meet new people and get different advice from people you would never meet otherwise.

"It took me 18 months to lose the weight but when I look in the mirror I still see myself as bigger.

"If you show me a picture of me before and put it next to a picture of me now it's obvious how much I've lost but because it happened so gradually I don't really see it in my reflection.

"I do have a lot of excess skin after the weight loss but who cares, if other people don't like it then they don't have to look at me."

Ezme says she has always been in and out of Weight Watchers after years of he grandmother telling her she "would be pretty if you were thin".

She added: "I could never understand why my grandmother would say those things because she was a big lady herself.

"I come from a big-bodied family and would say that the majority of them are obese, none of us are skinny but she would always be very derogatory about our weight.

"She was quite horrible and hypocritical as she would take sweets and chocolate up to bed with her at night."

The final push came when she suddenly lost her father, Harold, to a brain tumour in 2014.

In the meantime her sister, Mirraelle, was hospitalised and caught a flesh eating bug and needed emergency surgery to save her life.

Ezme, who works in a bakery, said: "My sister was fighting for her life when my dad died so I think all of the stress and heartache from that made me lose weight quicker.

"She pulled through and I carried on losing weight steadily."

Tragically in October 2016 Ezme's sister died of chronic heart failure at 45 years old just 48 hours after getting married.

"We went from cloud nine to the depths of despair within two days.

"We were still replying to lovely comments on the pictures of her wedding day on Facebook when we had to start telling people that sadly she had passed away.

"Once again this impacted on my weight and I began losing at a faster pace and decided that I was going to do it once and for all.

"I realised that it was only me and my mum now and that was no age for my sister to die and it was a sort of lightbulb moment for me.

"I lost three to four pounds a week at first and then it slowed down to one or two but I'm OK with that, a loss is a loss.

"My goal was to get to 15 stone and 5lbs and I'm below that now so I'm happy.

"I will never be a bikini girl anyway.

"I actually got to target while working at the bakery which shocks people.

"I do have a cheat day every Thursday after I get weighed because it's not about totally depriving yourself it's about being responsible with it and carrying on living your life.

"No government lockdown will stop me from maintaining my goal weight."

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Woman who lost third of her body weight vowed not to put it back on in lockdown - this is how she's doing it - Daily Post

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For many people, early morning or late evening is the only time of day to exercise. Which is best?

Finding time to exercise is really a challenge for many people. Exercise is important, but everyone also has lives with jobs, families, significant others, friends, household duties, errands and, you know, the need for rest and sleep.

Where does exercise fit in, then? Is it better to wake up at the crack of dawn (or earlier) to squeeze in a sweat session, or should you push yourself to extend your long day another 30 to 60 minutes?

Both morning and evening exercise have health benefits and potential pitfalls, but for most people, the right time to exercise is not about how many calories you burn or how much weight you lift -- it's more about how you feel when exercising and how exercise fits into your daily schedule.

Read more: Lose fat and gain muscle at the same time: Yes you can

The best time of day to exercise is whenever you can do so consistently.

Let's get this out of the way first: The best time to work out is whenever you can. We don't all have schedules that allow for a 90-minute workout, green smoothies with collagen and a 20-minute session with a Theragun, unfortunately.

If your only time of day to exercise is before work, then morning is best. If you reserve physical activity for packed evenings, there's a good chance you won't ever get to it.

Likewise, if you can only squash 20 minutes of exercise into your day right before you get ready for bed, that's the best time to work out.

I want to add a note on consistency, though: The best time to exercise is whenever you can, but the best-best time of day to exercise is the time you can stick with for days, weeks and months.

For example, if you're the person who only has 20 minutes at night, but you keep finding yourself skipping it, ask yourself if there's a way you can fit it into your morning instead. Perhaps you go to bed 20 minutes earlier and wake up 20 minutes earlier -- now you're still getting in your 20 minutes of exercise; it's just shifted your schedule a tad.

The fact of the matter is that people who exercise consistently see better weight loss and fitness results in the long-term. Research also suggests that your body can adapt to regular training schedules, so if you work out every morning, you will probably get a lot better at working out in the morning, and the same in regard to nighttime workouts.

That all said, morning workouts and night workouts both have their advantages and disadvantages as evidenced by decades of scientific research -- let's discuss.

Morning workouts truly do have an edge, according to multiple research studies, and offer a list of benefits that might even sway some night owls to get their fitness on in the morning.

Can help you establish a fitness routine: People who exercise in the morning are often more consistent simply because morning workouts leave less room for excuses. If you workout first thing in the morning, you can't skip it in the evening because duties piled up.

May improve your sleep cycle: Waking up early might be difficult at first, but research suggests that a morning exercise habit can shift your circadian rhythm so that your body is naturally more alert in the morning and more tired in the evening, so you fall asleep earlier and can exercise in the morning again. Morning exercise also seems to boost deep sleep more than evening exercise, according to some research. Plus, sleep helps facilitate muscle growth, so you might even see more strength gains if your circadian rhythm and sleep cycle improve.

Might burn more fat: Exercising on an empty stomach -- in the "fasted state" -- is proven to burn more fat than exercising after a meal (in the "fed state"). This happens because your body must utilize fat stores that already exist to fuel exercise, rather than use the food you just ate as fuel. Other research also shows that the "afterburn" lasts longer when you exercise in the morning, which might help you lose weight over time.

Can make you more productive: Research has found that exercising in the morning has a beneficial effect on energy levels, alertness, focus and decision-making, which can translate to a more productive work day.

May boost your mood throughout the day: Morning workouts are a great way to start each day on a high note -- the endorphins or "happy chemicals" your body produces in response to exercise can keep your mood elevated long past your hour-long workout. The sense of accomplishment you get after completing a workout can also set you up for an optimistic day.

You might feel groggy for your morning workout if your alarm wakes you up from deep sleep.

Though a morning exercise habit can be a powerful part of a healthy lifestyle, early morning workouts have their drawbacks, too. When you exercise first thing in the morning, a few things can make your workout a little wonky.

You might be running on low fuel: If you didn't eat enough the evening before, you might find yourself battling serious hunger mid-workout. If you wake up hungry most days, try eating a larger dinner or a small, protein-dense snack before bed. You can also eat a small, carb-heavy snack before your morning workout, such as a banana, to help avoid hunger and hunger-related fatigue.

You may interrupt deep sleep: Depending on your sleep cycle, an early-morning alarm might puncture deep sleep. This can result in sleep inertia (feeling groggy for a while after you wake up), as well as chronic fatigue if it happens often.

Physical performance isn't at its peak: Most people don't roll out of bed feeling nimble and fired up. You might experience stiffness in your joints and temporary inflexibility. You should loosen up as you warm up, but studies actually show that certain strength markers, including peak power, are higher in the evening.

It takes longer to warm up: Speaking of warm-ups, there's a key reason you might not feel as strong or powerful during morning workouts: Your core body temperature is lower. This makes warming up crucial for morning workouts -- jumping into a workout, rather than slowly easing in, can result in injury. This is true all of the time, but especially when your body is cooler. Your heart rate is also slower in the morning (that's the best time to find your true resting heart rate), which also contributes to needing a longer warm-up.

I envy those who can fit in a workout between 12 p.m. and 4 p.m. That would be my ideal time to exercise if I could do so consistently. I feel more ready for exercise in the afternoon: more flexible, more mobile, more physically energetic. I also feel stronger and faster.

For me, those feelings subside around the 5 p.m. mark, but I digress -- most people experience these physiological adaptations throughout the day, which makes afternoon and evening the best time to exercise for many reasons.

Your physical performance might improve: Research shows that most people function better, physically speaking, later in the day. Muscle strength, flexibility, power output and endurance are all better in the evening than they are in the morning. Plus, people who exercise in the evening take up to 20% longer to reach the point of exhaustion.

Your body gets warmer as the day goes on: Since your core temperature is warmer later in the day, many people can get into the groove faster for afternoon and evening workouts. You should still warm up though!

Hormones are on your side: Testosterone is important for building muscle in men and women, and your body might produce more of it during afternoon workouts than morning workouts, resulting in greater strength and muscle gains.

Late-day exercise can relieve stress: Exercise is always a good way to relieve stress, but working out at night can really help you blow off some steam. The surge of endorphins you get during and after exercise can be a sweet nightcap that helps you wind down before bed.

Might help replace bad habits: If you have some evening or nighttime habits you want to replace -- like snacking, drinking, smoking or watching too much TV -- allow exercise to swoop in and take their place. Once you get into the practice of exercising at night, you might find yourself surprised that you don't even miss your old habits.

If you wait until evening to exercise, you might find yourself battling a lack of motivation.

The above benefits to afternoon and evening workouts might automatically tempt you to designate the latter part of the day to exercise, but you should consider a couple of potential downsides, too.

Might interfere with sleep: The blanket statement that exercising at night is detrimental to sleep is a myth. That's not true for everyone -- scientists have found that exercising at night may have no effects on sleep at all, and some may even get a better night's sleep -- but some people might experience jitters if they work out too close to bedtime. This generally only applies to intense exercise, like CrossFit or HIIT, as yoga, stretching and other gentle exercises can actually improve your sleep when performed before bed.

May cause problems with consistency: If you're like many people, exercising at night may not work for you simply because you are too tired after a long day. Afternoon and evening workouts might interfere with daily responsibilities, especially if things tend to pile up during the day. If that sounds like you, try shifting your daily routine to fit in a short morning workout.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Original post:
This is the best time of day to exercise, backed by science - CNET

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Even if a transient microbiome is not associated with you, says Alison Ravenscraft, a microbial ecologist and entomologist at the University of Texas at Arlington, if youre swallowing bacteria adapted to the environment, its possible that you could still derive a benefit from them. It would just be much harder to measure.

Even in humans, she points out, the microbiome (including transient microbes) can shift with changes in diet or behavior. Studying living systems that dont depend on a stable microbiome could help scientists disentangle the effects of those shifts. It could also allow them to better pinpoint the costs of having a microbiome and gain new insights into its evolution.

If you think about it, theres lots of reasons not to have an established microbiome, Agashe says. Its actually not surprising that there are animals that have gone a different route. But the key thing is, we dont know whywhat factors lead to and enable the formation and maintenance of a microbiome, and conversely, what factors might prevent those relationships.

Caterpillars, dragonflies, certain ants, and other animals provide a way to investigate the potential disadvantages of long-lasting symbiotic relationships with live-in microbes; such disadvantages tend to be difficult to measure and test. Researchers suspect that these animals might be selectively avoiding certain potential penalties of symbiosis: Bacteria might compete with their host for nutrients, for instance, or aggravate the immune system.

For some animals, those risks might outweigh the potential benefits. If they have already evolved whatever enzymes or behaviors they need to live on their own, theyre no longer bound by selective pressures to acquire a microbiome. That might be the case for Hammers caterpillars, which eke out their herbivorous lifestyle simply by eating massive amounts of plant material. A microbiome might theoretically enable the caterpillars to manufacture additional important nutrients or go after more nutrient-dense vegetation, but the insects can make up for quality with quantity.

Another factor that might bear on the presence or absence of microbes seems to be anatomy (although Agashe does not consider it a plausible explanation, given the blurred line between cause and effect). Many of the organisms carrying few bacteria have a short, simple gut structure, essentially a tube through which food gets rapidly swept and processed. That doesnt give microbes the time or space to gain a foothold and grow.

Ecological factors must also be considered. If you think about how a symbiosis should or could get up, Agashe says, its actually pretty incredibly amazing. Generation after generation, an organism has to encounter another species often enough to start a partnership thats consistently and mutually beneficial, even under changing conditions. Agashe speculates that because her butterflies and dragonflies are constantly flitting from place to place, consuming diets that change with the location and the season, they may not meet up frequently enough with the same bacteria to establish a stable microbiome.

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The Case of the Missing Bacteria - The Atlantic

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