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When life gives you lemons, you make lemonade. But when life closes physical doors, then you open virtual ones.

Many small fitness centres in Guelph have done just that by switching their fitness classes online, getting inventive and focusing on elements that worked specifically for their business model.

Fitness Junction Health & Fitness Club, Fit Body Boot Camp, Lift Guelph and Loyobo FIT have all shifted to offering online classes at a time when gyms are required to shut down by the province as a safety precaution to help stop the spread of COVID-19.

Loyobo FIT founder Courtney McCarthy said while battling the consequences of the pandemic has been difficult, its important to use this as an opportunity to be creative and think about what really works for a business. In her case, its retaining that sense of community.

Two weeks ago, Loyobo FIT, which has approximately 150 members, adopted a new business model where it offers scheduled live online classes and pre-recorded classes.

With our live class format, were able to still provide that, meaning the instructor and participant can still see one another, we still talk to them, were still able to have conversations and have that interactive engaged element, said McCarthy.

It brings a sense of normalcy to a routine with participants logging in to classes at a set time to meet people in their class on live video just like they would if they were in the studio.

In order to make to feel a sense of relatability for her members, McCarthy rearranged her fitness studio to look like a living room so people can relate to her when they are isolated in their homes.

Because people are restricted with space and equipment in their homes, McCarthy said the classes can get extremely creative and gave an example of a drumming class online that saw participants at home use spoons and pipes and rolled-up magazines.

That became a whole new way we can laugh and be playful together.

She said while large fitness brands are able to offer free of highly discounted prices, small businesses arent which is what pushed them to retain the element that works for her business which is the community element.

She said for those who have been financially impacted by the pandemic, Loyobo FIT will soon share fitness videos with a pay what you can option to help those going through difficult times.

Lift Guelph has also changed its business model by focusing on specific abilities.

The videos we share with people are about skills, theres a lot of push up challenges and there are a lot of other things going online right now, said co-owner of Lift GuelphIan Conlon, who is now trying to create revenue for his business by shifting his business model from in-person training to focused exercise programs such as Little Lift, an exercise program created specifically for children.

You dont need a lot of space or a lot of equipment. And the thing we like to do in our exercise practice connects people across ages and abilities.

Over a month ago, Conlon began creating Instasodes, mini fitness episodes available online for free. This was after he spent five months of learning the ins and outs of film making, marketing and business which coincidently supported his business when the COVID-19 crisis hit.

Conlon said he had talked about generating online revenue with co-owner and wife Lauryn Conlon for a long time but never had the time to do it.

Its been interesting. Its been hard because its the first time in our six years of business that we had somebody else tell us to close our doors, said Lauryn.

Theres that aspect but then theres also turning lemons into lemonade and finding ways to continue to stay motivated during this time, said Lauryn adding that moving online is beneficial for the family business in the long run where they wont be able to spend long hours to run classes in person.

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Small fitness clubs respond to pandemic by getting creative - GuelphToday

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WWE and the Special Olympics have launched a new School of Strength fitness campaign, featuring RAW Womens Champion Becky Lynch.

You can see the School of Strength teaser with Lynch above.

The campaign was created in response to Special Olympics athletes requests for at-home workouts, which have increased during the coronavirus pandemic as many people are unable to train at public gyms or recreation centers.

The campaign, launched today at SpecialOlympics.org, is targeted at athletes in their teens and late 20s. It features 4 workout videos with varying levels of difficulty. The videos are accompanied by downloadable interactive toolkits for coaches and caregivers, which feature recipes, games, health tips and a fitness tracker. The workout video series features Lynch in the ring with 6 Special Olympics athletes from across the country.

The goal is for everyone, no matter your fitness level, to benefit from these videos, Lynch said in a press release. Its important to me to join this campaign and support those who are breaking barriers for inclusion.

Below is the full announcement from WWE and the Special Olympics with more details, plus another video with The Man calling on others to participate:

Class is Now in Session! Special Olympics Launches School of Strength Fitness Campaign in Response to Athletes Need for At-Home Workouts

Partners with WWE Superstar Becky Lynch to Develop Series of Peer-Led Workout Videos to Inspire Year-Round Fitness

WASHINGTON, March 25, 2020 /PRNewswire/ For the first time in its over 50-year history, Special Olympics has created a fitness video series in partnership with WWE for Special Olympics athletes, led by Special Olympics athletes. Launched today, the School of Strength fitness campaign targets Special Olympics athletes in their teens and late 20s, and lives on http://www.SpecialOlympics.org. The fitness campaign features four workout videos with varying levels of difficulty in flexibility, strength, balance and endurance exercises encouraging athletes to commit to a lifetime of fitness habits. Now, more than ever, all athletes, including those with intellectual disabilities, need to keep their bodies fit and strong in a challenging routine. The videos are accompanied by downloadable interactive toolkits for coaches and caregivers that feature recipes, a fitness tracker, games and health tips. The School of Strength campaign was created in response to Special Olympics athletes requests for the development of more fitness resources that excite and inspire them to stay fit year-round, especially now, because like many other athletes, they arent able to train or compete alongside their teammates.

This fun, engaging workout video series features WWE Superstar Becky Lynch in the ring alongside six Special Olympics athletes and trains them in a series of exercises to achieve varying levels of fitness, including Superstar Trainer, Champion Trainer and Master Trainer levels. Special Olympics athletes selected to participate in this campaign and leading their fellow peers in exercise include: Angel Athenas (Special Olympics New York), Beth Donahue (Special Olympics Massachusetts), Stephanie Ching (Special Olympics Northern California), Vince Egan (Special Olympics Colorado), Gerarado De La Cerda (Special Olympics Southern California) and Greg Demer (Special Olympics Southern California). Exercises demonstrated in the videos include warm-ups exercises such as arm circles and leg swings, endurance exercises including mountain climbers and jumping jacks, balance exercises including leg lifts and half-kneeling chops and strength exercises including power push-ups and super squats.

The goal is for everyone, no matter your fitness level, to benefit from these videos, said WWE Superstar Becky Lynch. Its important to me to join this campaign and support those who are breaking barriers for inclusion.

Special Olympics fitness programs focus on physical activity, hydration and nutrition and offer year-round fitness clubs, fitness challenges for friends and families as well as wellness classes. The School of Strength campaign is the latest addition in a selection of fitness resources created for Special Olympics athletes.

The School of Strength campaign resources augment the Fit 5 resource series developed in 2017 to educate and empower athletes to live a healthy lifestyle with the promotion of fitness cards, videos, and a guide that emphasizes exercising 5 days per week, eating 5 total fruits and vegetables per day and drinking 5 bottles of water per day. Both the Fit 5 resources and the School of Strength campaign support a Unified approach to fitness where people with intellectual disabilities can join their friends and family members for workouts in their homes or on the go. To date, the Fit 5 resources have been utilized by over 50 Special Olympics Programs in at least 36 countries. Special Olympics fitness programming has demonstrated strong impacts on health outcomes:

* 32% of athletes increased their levels of physical activity

* More than a quarter of overweight athletes lost at least 3 pounds

* Overweight athletes with high blood pressure went from 140/95 to 134/90 on average

Fitness plays a vital role in both physical and mental health as well as sports performance. Our athletes are fierce competitors who should have the same opportunities as everyone else to be active, workout, and eat healthy. We are changing the face of inclusive health by giving our athletes opportunities to enhance their fitness even while we are all physically distanced from each other, said Dr. Alicia Bazzano, Chief Health Officer, Special Olympics. People with intellectual disability die on average 16 years earlier than those without intellectual disability due to preventable causes. We know that becoming and staying fit can reduce those gaps. The School of Strength campaign is a fantastic asset that encourages our athletes to not only stretch their fitness goals, but stay committed to their health journeys during these tough times.

Follow Marc on Twitter at @this_is_marc. Send any news, tips or corrections to us by clicking here.

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WWE and the Special Olympics Announce School of Strength Program with Becky Lynch - LordsofPain.net

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Given the significant investment on time and money organizations make on workforce training programs, there is an intrinsic need to ascertain its impact on business. Not only does this have a bearing on approvals on further investment, it can serve as a great cue to determine which programs are delivering impact and tweak or update the ones that arent.

However, there are challenges associated with this exercise of determining the impact of the workforce training on business. Without the supporting analytics (that can help confirm the business impact), L&D teams often find it difficult to showcase the impact on business and justify the ROI. I typically see the following two reasons given by L&D teams on why this is a challenging task:

As a result, this area is often neglected, or the exercise takes so much time that it may now be too late to apply the actionable insights. As a result, the business finds that the training investment of a given financial year will not really help them see the impact of the workforce training on the business goals for the year.

I believe that the L&D teams need to look beyond the basic assessment of training impact, which typically includes:

What is required is to map the evaluation of the L&D parameters to the parameters the business wants to see. Essentially, you need to couple theL&D Metricswith theBusiness Metrics.

Let me illustrate how you can work with the combined view (L&D and Business) with an example.

Training Need:A Sales team needs to undergo training for the new CRM tool (as the organization moves from multiple tools or Excel based trackers to a single, enterprise wide tool).

Audience Profiles

Set 1: Sales Executives, Sales Managers, and Head of Sales Maps to acquiring three levels of tool proficiency.

Set 2: CEO and COO Only Dashboard review with a focus on actionable insights.

The TNA would lead L&D teams to create a training that would help the Sales team achieve the required proficiency levels. This would be duly validated through assessments.

However, the focus is only on theL&D Metricsand theBusiness Metricsis currently missing.

For instance, the expected gain from the Sales Manager was that with the new CRM tool, the individuals spend less time on creating reports and more time on prospecting and customer engagement. This should translate to 12.5% increase in time spent on prospecting and customer engagement (basically, additional 1 hour/executive/day). This should have a proportional impact on leads conversion.

You see how the two teams are looking at very different pictures!

Unless, the L&D teams work with the Sales team to identify how the business impact of the training will be measured, the desired gain will not be demonstrated. This exercise (to couple theL&D Metricswith theBusiness Metrics) needs the following:

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There are several models that can be used to ascertain the business impact of the workforce training programs.

At EI Design, we use a custom approach an adaptation of theKirkpatricks model of training evaluation.

For each level,

Level 1: Reaction

Objective:As a first step, we need to validate the learners reaction did they find the training to be useful, was it relevant, will the acquired learning be easy to apply on the job, and so on.

From an evaluation perspective, this feedback allows L&D teams to get the basic insights if the training was relevant and useful. Furthermore, would it help the learners apply the learning on the job. If there are any gaps, they can fix them through remediation or reinforcements.

Level 2: Learning

Objective:The TNA provides the L&D teams to arrive at the learning objectives of the training. The second level helps them validate if these learning objectives were met.

From an evaluation perspective,this feedback allows L&D teams to measure if they met the required learning mandate (this could range from knowledge gain or triggering a behavioral change).

Level 3: Behavior

Objective:The third level is used to evaluate if there is a change in the learner behavior that is directly attributable to the training.

From an evaluation perspective,we are moving up to validate the application of the acquired learning leading to behavioral change.

Level 4: Impact

Objective:The fourth level is used to evaluate the gain or the impact of the training.

From an evaluation perspective,this should validate if the goal of the desired gain that the business had sought (that is, the Business Metrics) was met.

At EI Design, we use the following approach to assess the business impact of the workforce training and we leverage the Kirkpatricks model of training evaluation. We overlay this on aLearning and Performance Ecosystemto deliver the training and ascertain its impact.

Step 1: Training NeedsAnalysis (TNA) + Methodology to measure the training impact:As I had highlighted in my example, besides identifying the learning outcomes, we focus on collating the improvement areas the key parameters where the business wishes to see a tangible improvement.

We also identify how this training impact will be measured. This needs a methodology to be defined that encompasses:

Step 2: Select the right training delivery format:The next step is toselect the learning format (ranging from online, blended, or facilitated)that will resonate with the audience (for instance, should it be on the go, available within their workflow, or facilitated or a blend) and help them meet the learning objectives.

Sometimes, we recommend other supporting measures to achieve the business mandate (for instance, coaching or mentoring).

Step 3: Identify the learning strategy:The right learning strategyhelps engage the learners, acquire the learning, and apply it on the job.

Besidesformal training, there must be room for just-in-time learning aids. These nuggets are available within the learners workflow and go a long way in supporting both learning and business mandates.

Additionally, we support the program through teasers (before the training), reinforcements, and challenges (post the training) to offset the Forgetting Curve and ensure learners are well equipped to learn, apply, practice, and gain the required proficiency and behavioral change.

Step 4: Validate the learners gain: This focuses on assessments to determine if the learning acquisition was in line with the learning mandate.

We integrate additional measures to facilitate the application of learning (business mandate).

Step 5: Assess and measure the business impact:This crucial step entails looping back to the TNA phase and seeing if the identified parameters show the required improvement.

If not, we assess what reinforcements or remediations would help the business see the desired impact. This may impact the selections made in Step 2 (training format) or Step 3 (learning strategy) or Step 4 (validating the learners gain).

While there is no single approach that can help you measure the business impact of workforce training, I hope my article gives you several practical cues you can use to measure thebusiness impact of your workforce training programs.

Meanwhile, if you have any specific queries,docontact meor leave a comment below.

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How to Measure the Business Impact of Your Workforce Training Programs - ATD

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Diane Hernden runs her LivFit Exercise program for members of the Stratford Lakeside Active Adults Association through Facebook Live Wednesday morning. Submitted photo

The City of Stratford is helping seniors stay active and connected while in isolation during the COVID-19 pandemic.

As of Tuesday, the city and the Stratford Lakeside Active Adults Association (SLAAA) are offering almost daily health and wellness programming through Facebook Live to the associations members and others in the community.

With the closure of the Agriplex, which is the community centre our (SLAAA) membership comes to, we thought, Well we have to think about new ways of providing programming for our members that obviously isnt in the physical environment, said Brad Hernden, Stratfords manager of recreation and marketing.

We knew some of the obvious programs that could be posted online, like yoga and exercise classes, but as the ball got rolling with that, we just kept brainstorming: What else from our current weekly activities can we put online?

Starting this week and lasting until its once again safe for seniors to meet at the Agriplex, the list of programming available online includes line dancing on Mondays, music with local singer-songwriter Dayna Manning on Wednesdays and Saturdays, gardening demonstrations with Cozyns Garden Gallery on Fridays, and much more.

For a complete schedule of programming and a link to each live stream, visit http://www.stratford.ca/en/play-here/activeadults55.

The goal, Hernden explained, is to developed a diverse slate of programs led by locals at the same time and on the same day every week. The list of programs will grow as more instructors, all of whom are being paid by SLAAA, step forward to lead new weekly classes.

And while the live streams have only been running since Tuesday, Hernden said more people are already tuning in and participating remotely than when those programs were held at the Agriplex.

We are thrilled to see the success of our Facebook live-streaming classes and presentations, SLAAA president Russ Diamond said in an email. Its heartwarming to hear from our members how much they appreciate our work, and it fuels us to develop more content to ensure our members and their friends stay active and engaged. Were pleased to continue to invest and extend our programming in the online format so long as theres an audience.

For those members who arent as experienced in the social media realm, Hernden said city staff have been helpin with Facebook setup and navigation over the phone so as many people can participate in and enjoy the programming as possible.

For more information on how use Facebook and access the live streams, call 519-271-4310.

gsimmons@postmedia.com

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Stratford offering seniors health and wellness programming via Facebook Live - The Beacon Herald

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The coronavirus pandemic is the first time we have lived through a global crisis of this kind and at this scale. Feelings of anxiety understandably through the roof.

With Australia in Stage 2 of lock down, most of us are working from home and self-isolating from others, only leaving our homes when it is absolutely necessary. Most schools are closed leaving children feeling rattled.

To make matters worse, some of us have lost our jobs or are trying to live on a reduced income.

Psychologist Sandy Rea has been doing her best to alleviate some of this anxiety, advising the public of ways to care for themselves and their loved ones as we navigate fear and uncertainty.

"Many are reporting increased levels of anxiety which the otherwise would not have experienced," she tells 9Honey. "Associated with anxiety is fear... fear of the unknown, the implications of COVID-19, how long this will last, consequences financially, emotionally and being isolated. All these have become our new 'normal'."

Rea says 'anticipatory anxiety' is particularly difficult to deal with as it is based on the realisation we have "absolutely no control over the future" which can lead to "inviting concerns into the present which may or may not ever eventuate".

She says while this is manageable to a degree, it's when "catastrophising behaviours" begin that psychological intervention is needed.

"These include 'herd behaviours' like buying toilet paper when coronavirus doesn't give you gastro, irrational beliefs about how the world may end and irrational links to other deadly diseases.

"In my lifetime and many others, this is the first time where we have experienced the true impact of a pandemic i.e. where our communities are directly affected (and not just something your read about in the paper)," she says. "Every media outlet has information, 'breaking news' and updates on deaths and the spread of the disease and this contributes to the escalation of anxiety."

She says while COVID-19 will worsen anxiety in those who already suffer from it, it will also cause some to develop it.

RELATED: Coronavirus: Expert warns about 'impossible' progress without moving to stage three, 'complete lockdown'

"Some will develop a misinterpretation of minor or normal body sensations as serious disease symptoms and this is very disabling for them and they feel extreme distress about real or imagined symptoms," she says.

Rea advises that during this time that we are confined mostly to our homes with our loved ones, it's important to lean on some "go-to" mentally healthy behaviours including "good sleep, good food and good exercise".

"Each of these can be achieved at home," she says.

Rea says it's important to stick to your normal schedule.

"Do not binge-watch until 3am and then sleep until 1pm," she says. "Practice good eating habits and establish school lunch boxes for children as though they were attending school to stop them grazing throughout the day."

"In Victoria, for example, the Premier has said non-infected people can go for walks and bike rides, adhering to the 1.5 metre social distancing rule," she says.

She also recommends Australians access online exercise programs and apps.

"Follow one of these," she says. "It requires self-discipline. If you have a pet go outside and play for a while or take it for a walk. Pick up the phone and talk. Use family apps and Skype.

"Consider how you can help others and step outside of yourself," she says.

In the event the crisis worsens and Stage 3 lock down comes into play, Rea says it is "critical" to remember that life is about coping with change, "being flexible" and "adaptive".

"These are critical skills we need to instil in our children," she says. "When there are 'hiccups' during our week, we manage these through developing 'coping behaviours'. The opposite to these are developing 'acopic' behaviours - catastrophising, anticipatory anxiety, panic buying - which is poor role-modelling for our children"

Rea says building resilience in our children during this trying time will serve them in the future.

"Emotions often impair our perceptions of risks when in highly emotional states we interpret things in a threatening way this decreases our ability to self-soothe," she says. "So follow the protocol and advice. This should give comfort"

And she suggests making the most of your time at home and with your kids.

"Change the narrative from threatening to opportunity," she says. "For parents who normally work, here is a great time to share some time with my children.

"My mantra is 'BE COMPLIANT NOT DEFIANT!!'"

Sandy Rea will be hosting a free 'webinar' on April 1 about coping with coronavirus stress and anxiety at 11am AEST.

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Expert advice on coping with coronavirus anxiety at home - 9Coach

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Though self-isolating is the best way to protect against COVID-19, being stuck at home can lead to some unhealthy behaviors, including overeating due to stress and boredom.

While taking comfort in food during times of stress is a normal reaction, overeating regularly can negatively affect your health and increase your stress and anxiety levels.

Here are 13 ways to prevent stress eating when youre stuck at home.

Its important to differentiate stress eating from disordered eating practices. If you feel that you have disordered eating tendencies, these tips are not appropriate for your needs.

For information on eating disorder treatment and additional support, contact the National Eating Disorders Association Helpline.

One of the most helpful ways to prevent overeating is to understand why its happening in the first place. There are many reasons why you may be compelled to overeat, including being stressed out or bored.

If you find yourself eating too frequently or eating too much in one sitting, take a minute and check in with yourself. First, its important to determine whether youre eating because youre hungry and need nourishment, or whether theres another reason.

Before you eat, pay special attention to how youre feeling, such as stressed, bored, lonely, or anxious. Simply pausing and evaluating the situation can help you understand what compels you to overeat and may help prevent overeating in the future.

That said, combating overeating is rarely easy, and you may have to seek professional help, especially if its a common occurrence or you eat to the point of discomfort and experience feelings of shame or guilt afterward. These may be signs of disordered eating (1).

Though having a jar of cookies or bowl of colorful candy on the counter may add to the visual appeal of your kitchen, this practice may lead to overeating.

Having tempting foods within eyesight can lead to frequent snacking and overeating, even when you arent hungry.

Research has shown that visual exposure to high calorie foods stimulates the striatum, a part of your brain that modulates impulse control, which may lead to increased cravings and overeating (2, 3, 4).

For this reason, its best to keep particularly tempting foods, including sugary baked goods, candy, chips, and cookies, out of sight, such as in a pantry or cupboard.

To be clear, theres nothing wrong with enjoying a tasty treat occasionally, even when youre not necessarily hungry. However, overindulging too often can harm both your physical and mental health (5).

You shouldnt change your normal eating schedule just because youre stuck at home. If youre used to having three meals a day, try to continue that schedule while youre working from home. The same goes for if you typically consume only two meals and a snack.

Though its easy to stray from your normal dietary pattern when your day-to-day schedule gets disrupted, its important to maintain some semblance of normalcy when it comes to eating.

You may find yourself adapting your eating pattern to accommodate your new normal, and thats OK. Just try to maintain a regular eating pattern based on your individual needs and your preferred eating times.

If youre really thrown off and find yourself constantly snacking, try making a schedule that includes at least two solid meals per day and following it until you feel that you have become comfortably consistent with your eating habits.

One of the most important nutrition rules to follow to prevent overeating is to not deprive your body of food. Oftentimes, being overly restrictive with food intake or consuming too few calories can lead to binging on high calorie foods and overeating (6, 7, 8).

Its never a good idea to follow a highly restrictive diet or deprive yourself of food, especially during stressful times.

Research has shown that restrictive dieting is not only ineffective for long-term weight loss but also can harm your physical and mental health and increase your stress levels (9, 10, 11).

Some good things come along with being stuck at home. Not having the option to eat out at restaurants makes you cook more meals yourself, which has been shown to improve overall health.

For example, a study in 11,396 people found that eating home-cooked meals more frequently was associated with a greater intake of fruits and vegetables.

Plus, it found that people who ate home-cooked meals more than 5 times per week were 28% less likely to be overweight and 24% less likely to have excess body fat, compared with those who ate home-cooked meals less than 3 times per week (12).

Whats more, planning your meals a few days ahead can help you kill time and has even been shown to improve diet quality and reduce obesity risk (13).

Being stuck at home gives you more time to focus on healthy habits, including drinking enough fluids. Maintaining proper hydration is important for overall health and may help you prevent overeating related to stress.

In fact, research has found an association between chronic dehydration and an elevated risk of obesity. Plus, being dehydrated can lead to alterations in mood, attention, and energy levels, which can also affect your eating habits (14, 15).

To combat dehydration, add a few slices of fresh fruit to your water to boost its flavor, which may help you drink more water throughout the day without adding a significant amount of sugar or number of calories to your diet.

Being stuck at home can take a serious toll on your activity levels, leading to boredom, stress, and increased snacking frequency. To combat this, make some time for daily physical activity.

If youre feeling lost due to the closing of your favorite gym or workout studio, try something new like a home workout on YouTube, taking a hike in nature, or simply walking or jogging around your neighborhood.

Research has shown that physical activity can boost mood and reduce stress, which may reduce your chances of stress eating (16).

When you suddenly find yourself with a lot of extra free time, boredom can quickly set in once you have tackled your to-do list for the day.

However, boredom can be prevented by making good use of your spare time. Everyone has hobbies that they have always wanted to try or projects that have been put off due to busy schedules.

Now is the perfect time to learn a new skill, tackle a home improvement project, organize your living spaces, take an educational course, or start a new hobby.

Learning something new or starting a project can not only prevent boredom but also likely make you feel more accomplished and less stressed.

Modern-day life is full of distractions. From smartphones to televisions to social media, youre surrounded by technology meant to distract you from your daily life.

Though catching up on a favorite TV show can help take your mind off of stressful events, its important to minimize distractions when eating a meal or snack, especially if you find yourself frequently overeating.

If youre used to dining while parked in front of your television, smartphone, or computer, try eating in a less distracting environment. Attempt to concentrate only on your food, paying special attention to feelings of hunger and fullness.

Being more present while you eat may help prevent overeating and can help you become more aware of your eating patterns and food intake (17).

Mindful eating is an excellent tool that can be used to bring more awareness to your eating habits.

Check out our 21-day mindful eating challenge here.

Its common for people to snack on foods directly from the containers in which they were sold, which may lead to overeating.

For example, grabbing a pint of ice cream from the freezer and eating directly from the container rather than doling out a single portion in a dish may cause you to eat more than you intended (18).

To combat this, practice portion control by serving yourself a single portion of food rather than eating out of larger containers.

Stocking your kitchen with filling, nutrient-dense foods can not only help improve your overall health but also combat the tendency to stress eat highly palatable foods.

For example, filling your fridge and pantry with foods that can help fill you up in a healthful way rather than foods rich in empty calories like candy, chips, and soda is a smart way to prevent the chances of noshing on unhealthy choices.

Filling foods are ones that are high in protein, fiber, and healthy fats. Nuts, seeds, avocados, beans, and eggs are just some examples of nutritious, satisfying choices that can help fill you up and prevent overeating (19).

While a glass of wine or tasty cocktail can be a relaxing way to unwind, keep in mind that alcohol lowers your inhibitions, increases appetite, and may increase the chances of overeating (20).

Plus, drinking too much alcohol harms your health in a number of ways and can lead to dependence issues (21).

Try to stay within the guidelines set by the United States Department of Agriculture (USDA), which suggests that alcoholic beverages be limited to one drink per day or less for women and two or fewer drinks per day for men (22).

During stressful times, its more important than ever to keep your overall health in mind. Eating nutritious foods is just one part of keeping yourself healthy and happy.

Practicing self-compassion and doing the best that you can given the current circumstances is whats most important.

This is not the time to restrict, overexercise, try a fad diet, compare yourself to others, or focus on weaknesses. If youre struggling with insecurities, body image issues, or anxiety, use this time to foster a new, healthy relationship with your mind and body.

Given the current circumstances surrounding the COVID-19 pandemic, you may find yourself stuck at home and feeling stressed and bored, which may increase your chances of overeating.

While indulging in comfort foods occasionally, especially during times of stress, is completely normal, overeating regularly can take a toll on your physical and mental health.

The evidence-based tips above may help you control stress eating and improve many other aspects of your health as well.

Go here to see the original:
13 Ways to Prevent Stress Eating When You're Stuck at Home - Healthline

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ABOUT THE AUTHORATW Nutrition Coaching

ATW Nutrition Coaching is all about helping you become the best version of yourself. When it comes to ...

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The Little Things That Make a Big Difference is an article series outlining weight loss and diet interventions that may seem insignificant, but can make a huge difference to the success of your diet plan.

Life is all about choice. Sometimes other peoples choices affect your life, but most of the time, you are responsible for what happens to you.

When it comes to your diet, you are ENTIRELY responsible for what you eat. People who diet successfully know how to make good choices for the goals they are pursuing right from the very beginning.

Most of the time, we eat what we WANT to eat. The things we LIKE to eat. The things that make us feel happy for a brief moment. Like an entire tray of chocolate donuts. But being a grown up means making good choices about what we NEED to eat versus what we LIKE to eat.

We know that in order to have a healthy body, we need to feed ourselves good food thats full of nutrition. That means a small amount of protein and lots of fresh fruit and vegetables.

While were in lockdown and anxiety is high, we might be tempted to raid the pantry for all of the sugary, carb-loaded comfort food. But think twice!

When you binge-eat unhealthy food, you are happy for a very brief time, but ten minutes after the meal, you begin to feel over-full, a little nauseous, and you realise youve just eaten enough calories to last the whole weekend. Youve messed up your diet. All that happiness comes crashing down.

A better choice would have been to wait until meal-time and enjoy a tasty plate of fish or chicken with veg. Ending off with a small block of dark chocolate to satisfy your sweet tooth. It might not be as exciting as donuts, but it does keep your diet on track.

Choose the best foods for the long term, instead of the ones that have the best ten-minute satisfaction. Make grown-up choices, and youll be on track to live a long and healthy life.

Take a look at the articles below for more information on the little things that make a big difference to your weight-loss goals:

While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.

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Little things that make a big difference to your weight loss: You have a choice - All4Women

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Note: In response to concerns about the coronavirus, many events may be subject to cancellation, postponement or attendance limits. Please contact organizers to confirm event details.

HEALTH NEWS

Gift shop volunteers needed

Gift Shop volunteers are needed at Beverly and Addison Gilbert Hospitals. This is a great way to learn about retail in health care or volunteer your time and experience in an enjoyable shop environment.

Volunteer benefits include shop discounts and a meal voucher. A variety of shift times are available including evenings and weekends. Please visit the hospitals website atbeverlyhospital.org/giving/volunteer-services for more information.

Pet therapy volunteers sought

Care Dimensions, formerly Hospice of the North Shore & Greater Boston, is seeking more volunteers with certified pet therapy dogs to provide pet therapy to hospice patients in a variety of settings throughout Greater Boston and on the North Shore.

Pet therapy dogs must be certified through a registered pet therapy organization. Volunteers will receive training and ongoing support while engaging in the rewarding experience of visiting hospice patients and their caregivers.

For more information about this volunteer opportunity, please contact Sheryl Meehan, Director of Volunteer Services and Complementary Therapies at SMeehan@CareDimensions.org or 978-750-9321.

SUPPORT GROUPS AND OTHER PROGRAMS

Safe Place Support Group

Safe Place is a support group in Beverly dedicated to helping people who have lost a loved one, co-worker or friend to suicide that meets from 7 to 8 p.m. the first and third Thursday of each month at St. Johns Episcopal Church, 705 Hale St..

Run by Samaritans of the Merrimack Valley, a program of Family Services of the Merrimack Valley, Safe Place provides a space to talk about your loss with others who are experiencing the same type of devastating loss. Its a place to talk, listen, cry, be silent, grieve, be understood and receive hope and understanding from other loss survivors. Safe Place is a confidential and free support group led by a trained fellow suicide loss survivor.

For additional information, contact Debbie Helms at dhelms@fsmv.org.

Alzheimers Caregiver Support Group

Spectrum Adult Day Health Programs, 600 Cummings Center, Beverly, will host an Alzheimers Caregiver Support Group from 1:30 to 3 p.m. every first and third Wednesday of the month.

The group will offer information and education about Alzheimers disease and related memory disorders, an increased understanding through shared experiences and mutual support from other caregivers. Free respite care available upon request. Light refreshments will be served

To RSVP for respite care or have questions, contact support leader Rachael Palmacci at 978-921-5020 or signup online at http://spectrumdayprogram.org.

Newly Diagnosed Breast Cancer Patients

An eight-session educational/support program for individuals newly diagnosed with breast cancer is held at the Beverly Hospital at Danvers. This program is designed to support, guide and provide knowledge.

The free program is held at Beverly Hospital at Danvers Breast Center, Beverly Hospital at Danvers, 480 Maple St., Danvers. Sessions are held on the first and thirdMonday beginning at 7 p.m. There is no fee.

For further details on upcoming dates or to register, please contact Kimberly Willis, NP-C, Certified Patient Navigator at kwillis@nhs-healthlink.org or call 978-304-8105.

Dementia Support Group

A Dementia Support Group will be held at Twin Oaks Center on the fourth Wednesday of every month from 7-8 p.m.

When you are faced with a loved one exhibiting symptoms of dementia, it can be a confusing and troubling time in your life. The group will help you understand the disease and gain knowledge about the best methods of care for your loved one.

People afflicted with cognitive impairments require additional care to keep their emotional and physical functioning strong and healthy. The centers specialized professionals connect to deliver consistent, stable care while creating an environment of warmth and understanding.

Twin Oaks Center is located at 63 Locust St., Danvers. The support group is free and open to the public. Light refreshments will be served.

For more information or to RSVP, please contact Jennifer Tineo at 978-777-0011.

One Life recovery program

One Life, a faith-based recovery program for those struggling with life-controlling issues (hurts, hang-ups, and habits), meets every Friday night at 6:30 p.m. at the First Baptist Church in Danvers. This program will help you find freedom from addictive and compulsive thoughts, behavior patterns such as co-dependency, pornography, chemical dependency, eating disorders, depression, emotional/physical abuse, anger, and other personal struggles. This tried and proven recovery program uses traditional methods to build recovery for those struggling with life experiences that affect our peace. The First Baptist Church of Danvers is located at 1 Water St., Danvers. Contact by phone at 978-774-8277, by email at Baptist1@verizon.net, or visit them at http://www.fbcdanvers.org.

Stroke Survivor Support Group

A free monthly Stroke Survivor Support Group held on the first Wednesday of each month from 10:30-11:30 a.m. The group meets at Addison Gilbert Hospital, 298 Washington St., Gloucester in the Longan Room. The free program is facilitated by a variety of professionals affiliated with the stroke program at Beverly Hospital.

Light refreshments will be available. There is no fee and preregistration is not required. For further information or questions, please call Eileen Consentino at 978-922-3000, ext. 2295.

Young Moms Pregnancy Workshop

The Healthy Pregnancy Workshop isa class specifically for teens and young women. It is a two-hour class to be attended in the first or second trimester, focusing on healthy pregnancy. There is no fee. To register or for further information, please call 978-922-3000, ext. 2720.

Prostate Cancer Support Group

The Beverly Hospital Prostate Cancer Support Group meets on the third Thursday of each month at 6:30 p.m. at the Ledgewood Rehabilitation and Skilled Nursing Center, located on the campus of Beverly Hospital. This free meeting meets in the Garden Room, located on the first floor.

Preregistration is not required, those wishing further information may call the Community Relations Department at Beverly Hospital at 978-236-1650.

Melanoma Support Group

IMPACT Melanomasponsors a support group open to all those who have been diagnosed with Melanoma. The group is facilitated by Kelli Braga, LICSW, in the Garden Conference Room, located on the first floor of the Beverly Hospital.

The group meets on the second Thursday of each month at 6-7:30 p.m. There is no fee. Preregistration is requested. To register, or for further information, please contact Kelli Braga at Beverly Hospital 978-922-3000, extension 2710, or by calling theIMPACT Melanoma at 800-557-6352.

General Cancer Support Group

The General Cancer Support Group meets at Beverly Hospital on the first Wednesday of the month from 11 a.m. to 12:30 p.m. in the Womens Health Building in the small conference room.

Preregistration is required by calling the Social Work Department at Beverly Hospital at 978-922-3000, ext. 2710.

Healthy Streets Outreach Program

Healthy Streets Outreach Program, a program of Health Innovation, Inc., provides HIV, Hepatitis C testing, STI testing, Narcan and overdose prevention training, referrals to substance use treatment and mental health services.

Healthy Streets Outreach Program, is located at 100 Willow St., Second Floor, Lynn. For further information, please call: 781-592-0243.

Medication review

A free 15-minute review of medications may be scheduled with a registered pharmacist at Beverly Hospital. Appointments are scheduled from 11 a.m. to 1 p.m. on the last Wednesday of each month. Participants are asked to bring a list of all medications, prescription and over-the-cou1nter medications, including vitamins, etc. To schedule a free and confidential appointment, please call Lahey Health Senior Care at 978-922-7018, ext. 1305.

Healthy Streets Outreach

Northeast Behavioral Health Healthy Streets Outreach Program provides rapid HIV testing, hepatitis C information, access to drug treatment, overdose prevention and Narcan training. All services, provided by NBH Healthy Streets Program, are available at various locations on the first Wednesday of the month. Please call 978-767-3913 or 781-592-0243 to reach the outreach team.

Help with hoarding issues

The North Shore Center for Hoarding & Cluttering at North Shore Elder Services is the leader in providing a support system for those who are feeling overwhelmed by the stuff in their life. Many of us periodically reach a point where we need to simplify, organize and declutter. Sometimes we cannot do it alone and need some help in meeting this challenge; thats when the North Shore Center for Hoarding & Cluttering can offer assistance.

If you or someone you know might benefit from any of the professional services NSCHC can offer, call 978-750-4540 and ask for Information Services to make a referral. There are no geographic or age restrictions for participating in any of the services.

NSCHC is located at North Shore Elder Services, 300 Rosewood Ave., Suite 200, in Danvers. For more information, please contact Marnie McDonald, LCSW at (978) 624-2207 or mmcdonald@nselder.org

Community CPR programs

Beverly Hospital is offering several American Heart Association CPR courses designed for non-medical personnel and teach the skills and techniques used in adult, infant and child CPR. This course also covers choking in adult and children, and the use of protection devices for mouth-to-mouth breathing. This course is appropriate for anyone wishing to learn lifesaving CPR skills.

The cost of the course is $50 and includes the American Heart Association Heart Saver Student Workbooks. At the completion of the course you will receive an American Heart Association Heart Saver course completion card; this card signifies that you have successfully completed the CPR program.

The classes will run from 6-9 p.m. and are subject to cancellation due to low registration. The cost of the course is $50 and includes the textbook. To register or for further information , please contact Kim Regan at 978-922-3000, ext. 3436.

Suicide Survivor Support Group

SAFE PLACE, a peer-run suicide survivor support group is held for those who have lost a loved one to suicide. The support group is sponsored by the Samaritans of Merrimack Valley of Lawrence.

Friends are welcome to attend the free support group that meets at St. Johns Episcopal Church, 705 Hale St., Beverly Farms on the first and third Thursday of each month, from 7-8:30 p.m. There is no fee. Preregistration is not required.

For further information, please call Debbie Helms at 978-327-6671.

Prostate Cancer Support Group

The Beverly Hospital Prostate Cancer Support Group meets on the third Thursday of each month, at 6:30 p.m. at the Ledgewood Rehabilitation and Skilled Nursing Center, located on the campus of Beverly Hospital. This free group meets in the Garden Room, located on the first floor.

Preregistration is not required, those wishing further information may call the Community Relations Department at Beverly Hospital 978-283-4000, ext. 585.

Grief recovery

G.R.A.S.P. Grief Recovery after a Substance Passing a support group for families or individuals who have lost a loved as a result of substance use or addiction, meets on the first Thursday of every month, from 7-8:30 p.m. at Highland Hall inside the auditorium at Salem Hospital. For more information, call 781-593-5224 or 978-354-2660 or online at http://www.grasphelp.org.

Young Moms Childbirth Preparation Series

The CYM Childbirth Preparation Series is specifically for teens and young women. This seven-week series follows the Healthy Pregnancy workshop. This series prepares young women and their support people for labor and delivery. The class meets one evening a week for seven weeks. There is no fee; preregistration is required by calling 978-922-3000, extension 2720.

Helping seniors stay healthy

This winter as the rate of senior hospitalization typically reaches its highest point of the year the Home Instead Senior Care, serving Danvers and surrounding areas, has committed to reducing area hospitalizations through the launch of a new informational campaign aimed at educating families how to help aging loved ones remain healthy at home year-round.

There are many things families can do to help keep their senior loved ones out of the hospital. In fact, in a new study of nurses who work primarily with seniors, 99 percent say that the role families play in keeping seniors out of the hospital is just as important as the role of the medical community.

From monitoring their taking of prescribed medications for chronic conditions to attending doctors visits and checking in to ensure doctors instructions are followed, their role as a medical advocate is critical.

To help family members identify and act on potential warning signs, Home Instead is offering Five Ways to Prevent Senior Hospitalizations guide, developed in partnership with Dr. Carolyn Clevenger, incoming president of the Gerontological Advanced Practice Nurses Association.

This free resource includes information about common risk factors and the steps that families can take to help ensure a healthy lifestyle. Additional free family resources can be found at http://www.preventseniorhospitalizations.com. To obtain a copy of the guide or to learn more about how you can help keep your senior loved one out of the hospital this winter, please call 978-725-5995.

Surgical Weight Loss info sessions

Lahey Hospital & Medical Center is pleased to bring Surgical Weight Loss services to Lahey Outpatient Center, Danvers. While the actual surgery will be performed in Burlington, patients will now have the convenience of receiving preoperative and postoperative care close to home.

Surgical Weight Loss offers a multi-disciplinary team approach for treating obesity through a combination of surgery, behavioral health, and nutrition. This multi-disciplinary approach is the key to successful long-term weight loss and well-being.

As part of the offerings, free monthly bariatric information sessions are held at Lahey Outpatient Center, Danvers. These sessions are open to patients and the community, and are facilitated by surgeons and nurse practitioners of the program.

Patients who typically qualify for surgical weight-loss include those with a body mass index greater than or equal to 40, and/or a body mass index between 35 and 39 with at least one major medical co-morbidity, such as obstructive sleep apnea or hypoventilation syndrome, diabetes or hypertension.

Free upcoming Surgical Weight Loss info sessions are held 6:30-7:30 p.m. Please call 978-304-8020 for further information regarding upcoming programs.

Newly Bereaved Workshop

Held 5-7 p.m. first Thursday of every month at the Bertolon Center forGrief & Healing, 78 Liberty St., Danvers.The group is for those who have lost someone within the last three months.To sign up or forinformation: 855-774-5100; grief@caredimensions.org.

Grandparents Raising Grandchildren Support Group

Held 9:30 to 10:30 a.m.second Thursday each month at the Beverly Senior Center, 90 Colon St. Group meets once a month at the Senior Center. Come meet other grandparents like you, get support, learn helpful informationand have some fun. Walk-ins are welcome. Held in the Meeting Room.For information: 978-921-6017.

Nar-Anon Support group

Held 7-8:30 p.m. Tuesdays at the Salvation Army building, 93 North St., Salem. Affected by someone elses addiction? Nar-anon offers Hope. Nar-Anon is a worldwide fellowship for those affected by someone elses Addiction. As a twelve-step program, Nar-Anon offers help by sharing experience, strength and hope. Meetings are open to family and friends of addicts in the North Shore area. Meetings will continue as long as they are needed by the community. There is parking in the rear of the building via Mason Street. All meetings are free, non denominational, all are invited.

Caregiver Support Group

Held 10-11:30 a.m. thesecond Tuesday of each month at the Beverly Senior Center, 90 Colon St.Come participate with other caregivers in confidential discussions about the difficulties and joys of caregiving for a loved one. The support of others who understand and have similar experiences can be exactly what you need. Held in the Conference Room. Sign upin advance. For information:978-921-6017.

Gloucester Stroke Club

Held 10:30-11:30 a.m. on the first Wednesday of every month atAddison Gilbert Hospital, Longan Room,298 Washington St.,Gloucester.Support groups are a great way to meet each other, stroke survivors or caregivers who understand what you are going through. The club will offer members various activities such as arts and crafts, gentle exercise, and health demonstrations - such as massage, blood pressure checks and other social activities.

Peer and Recovery Support Group

Held 7-8:30 p.m. on the last Wednesday of each month in the doctors conference room at Beverly Hospital, 85 Herrick St., Beverly. These support groups are for family and friends of those dealing with mental health challenges and also for peers in recovery and meet the last Wednesday of each month. For information: 617-984-0504; csadkowski@yahoo.com; namigreaternorthshore.org.

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Greater Beverly health news and support groups - News - The Patriot Ledger

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Crammed into the back of a mini-submarine with three other large SEALs, weapons, radios, and packs, you have little space to move, much less find comfort. Its cold, wet, dark, and cramped. Youre never certain how long the trip will take. After an hour or so, seasickness sets in, and the only place to release is in the very mask you breathe from.

After two hours, cramping sets in, but with no room to stretch, you can only absorb the pain and wait for it to pass. After three hours, you start to think you might be going crazy as a glow stick dances around the darkness. After four or five hours, the submarine finally settles on the bottom of the seafloor, a few hundred yards off the coast, and its time to get out. The ride to the office is complete, and the real work begins.

In many ways, nothing has changed. The stress of raising nine-month-old twins, starting a company, and now dealing with the backdrop of the coronavirus pandemic, is every bit as uncomfortable as what I felt in the back of the SDV (submerged delivery vehicle). Stress on a worldwide scale without a particular end date in sight is unprecedented for those of us alive today. What happens next week, or the week after, or even two months from now is anyones guess. Navigating this challenge is going to require a special mindset.

Navy SEALs have this mindset, but they arent born with it. In fact, a largely unknown paradox of SEAL training is that often the biggest, fastest, and strongest candidates are the first to quit. Similarly, it is not physical prowess or natural ability that will get you through this challenge. Rather, its a set of principles, leveraged by SEALs and available to all, that will help you not only survive but thrive in the weeks and months, perhaps even years, ahead.

My circumstances have changed, but the principles I use to navigate them have not. None of us want to be in the situation we are in now, but we can all apply these principles to thrive.

They work.

These principles are not just military wisdom; theyre backed by contemporary neuroscience.

Being overwhelmed is the consequence of trying to juggle too many mental operations at once, which makes it impossible to design or execute a good action plan. By reducing the set of operations, you relieve the load placed upon your frontal cortex (the region of your brain responsible for planning and action) and reduce the corresponding sense of panic. It isnt about how much you do, but that you do something specific you are certain you can complete. The challenge that once seemed impossible becomes doable by engaging it piece by piece. The smaller the piece, the easier it is to accomplish and the faster your brain gets out of a state of overwhelm, restoring access to the brain circuits responsible for selecting and executing action plans generally.

This is what SEAL candidates do during Hell Week, when they are required to stay awake, cold and wet, for days on end. In its entirety, Hell Week is too much to process. However, those who shorten the week into manageable chunks of time find success. Sometimes this means just focusing on making it through the day, getting to the next meal, or even just lasting for five more minutes.

Focus on one thing you know you can accomplish in 10, or even 5, minutes rather than dwell on what you need to accomplish over the entire day. Even the potentially paralyzing situation of kids at home while you need to work, a spouse or parent who is experiencing anxiety, a loss of income, or any of the other difficulties that people are experiencing now, can be broken down. Whatever the case, attending to and crossing off one small challenge sets you up to define and take on the next.

Powerlessness stems from a lack of perceived control. The molecule dopamine, famous for its role in our sense of pleasure, also enhances our energy levels and sense of possibility. Dopamine is released not just as a reward for a job well done, but also by positive anticipation of rewards and completion of goals. When you freeze, which is your default when you feel a loss of control in a given moment, it impedes dopamine release, which leads to an even greater sense of powerlessness. When you feel powerless, you must, instead, move forward. By taking action, you train your brain to repeatedly release dopamine, enhancing your energy levels and creating an outsized effect on your thinking, mood, and ultimate sense of what you can control.

When SEALs find themselves sensing a loss of control, they default to action, directing their attention toward something within their reach. It can be something little, such as triple-checking equipment before jumping from an aircraft at night or, as Admiral William McRaven (a former head of the Special Operations Command) recently recommended, when youre stuck in the mud, start singing.

Reading the headlines is reason enough to feel powerless, let alone losing a job, being confined to a small apartment, having to work in what may be an unsafe environment, and the list right now goes on and on. To re-engage your internal reward system and regain your sense of possibility, take actions as simple as reading a book to your kids, making a cup of coffee, texting a friend, doing a load of laundry. Then look for the next action step. By doing so, you shift your mindset from one of powerlessness to one of resolve.

Feeling alone stems from the brain spending too much energy taking stock of our inner landscape. Supporting others rebalances the weight of attention we pay to our inner self to the outer world. It also activates hardwired, ancient brain circuits that release feel-good brain chemicals such as oxytocin and serotonin and prevents the release of chemicals that impair immunity and promote fear.

The more stressful the environment, the more SEALs focus on the needs of their team and teammates. Whether theyre cramming into a mini-submarine, carrying a telephone-pole-sized log, or dealing with the death of a teammate, they focus on meeting the needs of others to make the group more effective and reduce the perceived sense of stress any single teammate feels.

Between those who live alone and those who feel alone while social distancing is in effect, we face a time of extreme isolation. From a neurological perspective reaching out to someone in need, whether by phone, text, old-fashioned written mail, or even baking cookies and leaving them at a neighbors door, has the same effect as pulling up a flagging teammate. Helping others doesnt just forge psychological bonds; it forges chemical ones as well. Those chemicals positively change our brains assessment of self and our place in the world.

The reality is that this situation is going to get harder before it gets easier. The principles you lean on now and in the period of time to come can make a tremendous difference in how you experience and emerge from all this. Know that you already have everything you need to be successful. In fact, youre designed to handle moments such as this, no supplements or expensive gadgets required.

Our advice: Move the finish line, take action, and serve others. This is how you will come through this time a better, more resilient you and bring about a better, more resilient world in the process.

Andrew Huberman is a professor of neurobiology at Stanford University School of Medicine, and Pat Dossett is a former Navy SEAL and cofounder and CEO of Madefor.

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How to deal with coronavirus stress and isolation long-term - Fast Company

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23-year-old Kunal realised that people can be particularly harsh, especially when it comes to your weight. After being bullied throughout his school and college, he determined to get back in shape and get rid of all the extra kilos. After battling high blood pressure and obesity at such a young age, he pulled up his socks and shed a whopping 28 kilos and got back in shape.Read his immensely inspiring weight loss journey: Name: Kunal ChhabraOccupation: Student

Age: 23 years

Height: 5 feet 8 inches

City: Delhi

Highest weight recorded: 107 kgsWeight lost: 28 kgs

Duration it took me to lose weight: 6 months

The turning point: I had put on a lot of weight during college days due to my eating habits and unhealthy lifestyle. As a result, I developed high blood pressure at a very young age. While the realisation that I had turned obese was in itself very heartbreaking, people in my college also started making fun of the way I looked. All of it collectively left me very disheartened and depressed. I knew that I did not wish to live my life feeling sorry for myself. So, I decided to turn my life around and lose all those stubborn kilos.

My breakfast: A slice of bread + peanut butter + 1 cup of black coffee

My lunch: Brown rice pulao + any dalOR

2 chapatis + any green vegetable +fresh salad

My dinner: Oats cheela or oats in any form

Pre-workout meal: 5 almonds + a shot of black coffee

Post-workout meal: Any fruit smoothie

I indulge in: I absolutely love having cocoberry yoghurts or a portion of hot chocolate fudge. At the same time, I ensure that I walk for at least 60 minutes if I am taking a cheat meal.

My workout: I do normal cardio along with Zumba and boxing sometimes.

Low-calorie recipes I swear by: I vouch on chicken breast with zucchini noodles to keep me fit while satisfying my taste buds.

Fitness secrets I unveiled: It is important to understand that no matter how much you work out or what is the intensity of your exercises, your diet still remains the undisputed king of your weight loss journey. If you do not control your diet, your weight loss journey will certainly be shortlived.

How do I stay motivated? I made it a point to start recording my weight loss journey daily. By doing so, I could monitor my weight loss on a daily basis, which in turn kept me motivated to lose more weight.

How do you ensure you dont lose focus? While appreciation from those around you does help in keeping the morale high, you mustn't stop working towards your goals.

Whats the most difficult part of being overweight? It was certainly getting bullied during my whole school and college life for the way I looked. There were certain people who also insulted me for the same and it was really heartbreaking.

What shape do you see yourself 10 years down the line? While 10 years is a long time, I surely want to maintain my current journey, stay positive and try to improve myself with every passing day.

What are the lifestyle changes you made? I try to sleep maximum by 10:30 pm and wake up by 6:30 am. Moreover, I have realised the importance of food and completely believe in the theory that food is medicine

What was the lowest point for you? While I did hit a couple of low points during my quest to lose weight, I did not let them pull me down. I was very determined to lose all the unwanted kilos and prove my point to the people who bullied me half of my life. Lessons learnt from weight loss: I have learnt a lot of lessons during my weight loss journey that I would like to pass on to everyone who is trying to get in shape. Some of them are:

1. Your body is precious and it will respond the way you will act.

2. Cheat meals are important for your weight loss journey.

Read more:
Weight loss story: From 107 kilos to 79 kilos, this guy lost 28 kilos to prove the bullies wrong! - Times of India

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