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As a high school athlete, I let myself believe that eating junk food was OK. I would eat anything and everything from whole boxes of pizza to platters of Chinese food. And as the pounds crept up on me, starting in my sophomore year, I just kept saying to myself, I need to be this big to play football. I knew I was gaining weight, and everyone around me noticed too, but I would lie and say I only put on a couple pounds.

I would try to lose weight by cutting out certain foods and it worked... sometimes. I would lose 20 pounds, then gain it right back with a couple additional pounds. I continued this cycle throughout high school and into college. It wasnt until I finally decided to step on a scale, after not weighing myself for a year, that I realized I gained the sophomore 60 instead of the freshman 15: I went from 225 to 285.

In January, 2019, the second semester of my sophomore year, I reached my heaviest weight: 291. But it wasnt just the weight, I couldnt run for more than a minute without gasping for air. I was miserable. I stopped looking in mirrors because all I would see is the weight. I felt judged by everyone.

Even after feeling all those terrible things, I continued to eat an unhealthy diet. It was like I was addicted to junk food. But I didnt want to feel the way I felt anymore. I wanted to look in the mirror again and be happy. So, I knew I had to make a change, but I didn't know how.

So I turned to my older brother who was already a gym-goer. He asked if I would try this no-sugar diet with him to see if we both could drop a couple pounds. (I needed it more though!). I agreed to cut out high-calorie drinks and processed food for one month.

I started to see results and was motivated to do more. I researched how to cut body fat, and it turned out this is done in the kitchen. When I learned this, my whole diet changed drastically. I ate only chicken or beef, rice, and veggies for breakfast, lunch, and dinner and drank over a gallon of water a day.

In order to keep up with my new diet, I had to start buying foods in bulk. I prepped meals for the following week, which sounds like a lot at first, but you get used to it. I stopped eating out as much because its hard to find the right foods in most restaurants. Luckily, there are so many ways to prepare chicken with rice and veggies. If youre on a budget like me, know that a rotisserie chicken can go a long way.

I never had a problem going to the gym, but when I got there, I wouldnt do any real exercises. My friends and I would just compete on who could bench press the most.

I joined my brothers gym and we started going six days a week, working two muscle groups a day. (For example, chest and triceps, back and biceps, and legs and shoulders.) Sundays were for recovery (light stretching and cardio). I picked a reasonable time during the day that worked around my schedule. This way I could gradually add going to the gym to my daily routine, and when it becomes a routine it tends to stick. The process was grueling but after the first month I began to see significant results, which motivated me to do more.

Within three months, I dropped 30 pounds. Then, I had to slow down for a bit because I was dropping weight too fast, and in order to play on the defensive line at my college I had to be over a certain weight. I lost a total amount of 53 pounds over the course of a year, bringing me to 238. I am more than satisfied with not only how I look, but how I feel. Ive never felt this good and I dont plan on stopping anytime soon.

I learned through football that consistency and hard work will always guarantee a chance of you succeeding in whatever you want to do in life. Youre promised nothing in this world but in order to achieve your goals you must work hard. My advice to anyone getting started is dont be afraid to fail and dont ever quit. Dont listen to outside noises, either. Stay dedicated and stay focused and I guarantee you will see great results.

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Dominic Hernandez has been struggling with his weight ever since he was a child and despite having parents who loved him dearly, life just happened to push him towards food addiction. Dominic revealed it all started when his parents started fighting and it got worse when they divorced.

After the divorce, Dominic was abandoned by his father which led him to stay with his mother, it was a period where he was abused by some of his relatives who were a little older than him. When that finally stopped, Dominic thought that his life would be changing for the better but when he was 25, he found out that his mother had diabetes.

When he was 34, his mom passed away and he and his brother, James, decided to continue staying in the house. Unfortunately, since they did not have any money to pay the rent, the house was sold and they were left to stay in their van. Dominic revealed he has some of the relatives staying in the same city but they took every little money that they would have got from their grandmother's fund, leaving them penniless.

Dominic revealed that being homeless is scary because one never knows if they will be alive the next day or not. He revealed that there is a lot of uncertainty attached to it as there are many other homeless people and addicts that walk around at night. To add to this, they also had to steer clear of the cops who might ask them to move.

Despite having very limited money, Dominic revealed that food is one thing that he does not compromise on. He revealed that often he would choose food over taking a hotel to shower. He further revealed that he gets support from the government and sometimes, James takes up small jobs to work.

The show also showcased the brother driving down to McDonald's and ordering some food. Fans were surprised at how much food the two ordered and estimated the amount it would have been. These made many wonder if the brothers were really homeless or if they were just faking it.

"They ordered the entire menu (approximately $50) x 3 meals per day, but homeless. He said they get a good amount of extra money/assistance, but spends it on food. As someone who works with the homeless, many dont get ANY extra assistance but wish they could. If my peeps got that kind of money they wouldnt be on the street- TRUST. Im annoyed. These guys are choosing to be homeless. Period," one viewer wrote.

Another added, "Now hold on...hes homeless but ordering the whole menu at McDonalds? Stop the madness." Some even wondered "If they made up this story of being homeless just to get on the show."

Another echoed similar thoughts and wrote, "James & Dominic homeless but ordering tons of fast food. I work ten hours a day & cant even afford fast food." While many found it hard to believe that Dominic and his brother were homeless, the only thing on Dominic's mind is to lose weight as he prepares to go meet Dr Younan Nowzaradan.

'My 600-lb Life' airs on Wednesdays at 8 pm ET on TLC.

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'My 600-lb Life': Dominic says he is 'homeless' but huge fast-food bill makes it hard for fans to trust him - MEAWW

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Kelly Clarkson has not been afraid to talk about her weight after giving birth to her daughter and says he does not care about the criticism you receive in the networks with respect to their figure.

On one occasion pointed out that in its beginnings, the tremendous amount of pressures that had led her to suffer from an eating disorder very important.

When Im fat is because I am happy. People think that it must have happened something bad, because Ive gained weight. But no, sorry, it simply represents the happiness of my emotional world, he said on that occasion.

Proof of that was that in the American Music Awards 2017 and the Golden Globes 2018 were shown with outfits that highlighted their extra pounds.

These designs will not sit well and caused some criticism in social networks.

Seem to be one of the judges in the reality show The Voice helped her to lose incredibly weight and so he proved.

The singer arrived at the Billboard Music Awards in a tight black dress that showed that she had dropped some pounds.

She did not hesitate in showing off your new, slim and sensual figure until he made that the networks ask

Without a doubt some, her look not only surprised his fans but also led to dozens of comments flattering.

Clarkson broke at the start of the delivery of the Billboard 2018, when talking about the shooting at a school in Texas that left 10 dead.

he said that the production of the gala asked him to start driving with a minute of silence for the victims, but she is already tired of minutes of silence that they are not used to the wave of crimes by guns.

Tonight they wanted a minute of silence, but I am so tired of the minute of silence, so why dont we take a moment for action, why dont we change what happens, because this is horrible. Parents should not fear sending their children to school, to church or to the cinema. I ask that now in your houses,act for change, he said.

The singer is set to host the awards this year, and during its opening surprised the audience with their musical presentation, as it played a medley of the hits of the top 100 of Billboard.

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Who knows it: The body is already erschlankt, but the last excess fat on the belly does not want to simply disappear. The solution: you need to boost the burning of fat!

The fat that has been deposited there, often very persistent. What helps to make it melt? The sports sessions are more intense? Still eat less? Or maybe something completely different? The Professor Dr. Ingo Frobse of the German sport University in Cologne-and-white.

Not only sugar, but also the fat-burning boost

The body must learn the fat burning once again, says a sports scientist. In everyday life, he added, the body often, on the combustion of sugar to cope with stress.

however, he does not touch the fat on the belly or elsewhere in the first place. The body should be in the position to burn without activity fat, says the expert.

endurance sport with time

helps boost according to Frobse, first of all endurance sports. The fat burning works best with a moderate load. The pulse should be about 180 minus your age, says Frobse. Cheap at least a half-hour of exercise at a stretch to travel, for example Cycling, running or swimming.

it is Important, the burden with the time to adapt to a stimulus, says Frobse. This offer, first, to increase the duration of the training session. I do not recommend to increase the intensity of the load, but to train longer, he says.

Who else is gone a half-hour run, you can try, for example, how he feels with a unit of 45 minutes.

Big muscles dont burn a lot of energy

That alone is sufficient to the fat-burning boost. You can still optimize. The sports scientist, says: So that the body burns even at rest, energy is still something else important and those are big muscles. He recommends, therefore, to make not only Endurance, but also strength training.

the body also benefits when the load increases with the time. Should you choose so that you can do 10 to 15 repetitions of an Exercise. The last few repetitions should be difficult for a right, says Frobse. Who on the other hand creates loose 30 reps, has chosen the load is too low.

nutrition plays an important role for the metabolism of fat

plays But not only Sport, also the diet has an important role for the metabolism of fat. I recommend a biorhythmic diet, says Frobse. This is determined by the needs of the body and provides him any time of the day with what he needed the most.

in the Morning you should assist the body with energy, says the sports scientist. This he can use the fastest-in the Form of carbohydrates. At lunch you should bring, especially nutrients, advises the expert. Finally, in the evening, a protein-rich food cheap. This may mean, for example, to eat in the Morning oatmeal, lunch of grilled vegetables or a salad and to keep the evening on chicken or cottage cheese.

breaks between meals

Who is snacks in between, healthy, and often believes that he is doing something Good for yourself. An Apple, nuts or a yogurt in the afternoon, at the Desk, but not a good idea, if you want to stimulate the burning of fat. It is crucial that you comply with breaks between meals, says Frobse. This should be at least four to five hours long.

The body has to draw on its reserves, the expert says. But if he is constantly sugar in the blood, then the energy demand is covered. The fat storage of the body does not touch then in the first place and the belly will remain fat. If you like, you can prolong the breaks between the meals and in between, six, eight or even ten hours of fasting.

Better the Finger of fat burners

It has been shown that between meals is not favorable, says Frobse. When the body has constantly of sugar available, and if it is only by an Apple, can form with time, even a fatty liver. So: Better to have something to hold on to snacking instead of in between. If you are no longer able to withstand it now, for once, are nuts, or Quark, of course, from all beneficial for the body than a candy bar.

The so-called fat burners are available which are designed to stimulate fat metabolism. Their effect is not scientifically proven often. In addition, there are products that are mostly available on the Internet, the severe side effects can cause. In them, substances such as caffeine are dosed so high that you lawn-to-heart, gastro-intestinal problems and insomnia. Here applies: Better to leave it alone. The risk is high, either to buy an expensive product, not at all, or but serious side effects. You have to train diligently, but it is still too much fat over your muscles? The belly just wont go away? Then you should know these six simple tips to burn fat!

Some foods have a favorable effect from

Who would have supported the body, can help out with food. The effect is, overall, manageable, but some foods can help fat metabolism. Is suitable, for example, black, green and white tea, says Frobse. Anything that stimulates the metabolism, has a beneficial effect. Also ginger tea or tea with Ginseng, for example. The Finger should, however, fruit teas, says Frobse. However, fructose is dissolved in the water and also the is not conducive to fat metabolism.

the coffee is also suitable to support fat burning, as he accelerated by the caffeine the metabolism. The same is not true however, so strong, if you drink regular coffee, because the body gets used to the caffeine and not so strong to react. It is also important that you drink really coffee and not products such as Macchiato or Cappuccino chooses, says Frobse. They contain a lot of calories and resemble more of a Snack.

Best Mix: Smart food and exercise

Also spices can bring the metabolism up to speed, and thus the burning of fat support. Pepper is with its sharpness to be particularly favorable, says a sports scientist. Also Chili and ginger have a stimulating effect. You can tell by the fact that it comes to sweat, if it is something Sharp, says Frobse. So: Always in a good season, smart food, the muscles and the stamina to think then the annoying belly fat is to forget soon.

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posted was from Maria Berentzen you might also

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*The contribution of Faster and easier way to lose weight: Six tips will help to fat-burning boost will be released by GQ. Contact with the executives here.

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Lennard Zinn went in search of the most aerodynamic combination of rim and tubeless tire. Here's what he found.

Of all of the forces opposing your efforts at propelling your bike down the road, those working on the wheels and tires comprise a significant percentage. Tubeless tires and rims can be part of the equation to maximize speed, as they have improved to the point that there is now no faster road tire/wheel setup. Get the combination of the tubeless tire, wheel, and pressure right, and youll have free speed.

Optimizing speed from your tubeless wheels and tires also requires hitting the tire diameter, tread compound, tread pattern, and rim shape as well as spoke count and shape.

Aerodynamic drag increases exponentially with speed. It doesnt take twice as much power to go twice as fast relative to the air; it takes four or more times as much power. Since rider power is limited, going faster without producing more of it requires improving the aerodynamic shape of the object moving through it.

The 1960s solution was fewer spokes in the wheels. It took a dramatic turn in 1984, when Francesco Moser broke the world hour record riding disc wheels. Steve Hed then created the aerodynamic innovation that every pro bike racer now depends on: the deep-section rim.

Hed once again pioneered the next step, a wider rim that took the tire shape into account. This gets the rim and tire together to more closely approximate a National Advisory Committee for Aeronautics (NACA) airfoil shape for aircraft wings. The tire is wider than first-generation deep-section wheels, but the nose of a NACA airfoil is significantly narrower than the thickness of the wing further back. To approximate this shape, a bicycle rim not only needs to be wider than the tire where they meet, but it also needs to continue to get wider before it tapers toward its spoke bed.

Friction within a rolling tire slows it down, and like aerodynamic drag, friction increases with speed. Unlike aerodynamic drag, however, rolling resistance only goes up in a linear relationship to speed, so the slower the rider is going, the more important rolling resistance is relative to aerodynamic drag, and vice versa. The graph below illustrates how below about 12 mph, rolling resistance exceeds aerodynamic drag.

On a smooth surface, the tire can be hard and lose little energy when rolling, like a steel ball bearing rolling on glass. Since it rolls on surfaces much rougher than glass and requires traction for propulsion, braking, and cornering, compressed air inside cushions impacts, and rubber tread provides traction.

Friction within the tire results from chafing of the inner tube against the inside of the tire casing and of the threads in the casing against each other as the tire flexes; on top of that, internal energy losses within the rubber itself result from hysteresis the lag between the application of a force on a material and its deflection in response. Overcoming this lag absorbs energy.

Until recently, road racers generally believed that smaller, harder tires were fastest and rode races other than Paris-Roubaix on 22 or 23mm tubulars, using yet narrower tires in time trials. Greg LeMond illustrated the cost of this in the final time trial of the 1986 Tour de France. Racing on 19mm tires pumped up high, he slid out and crashed on a sharp corner. Wider, softer tires would have not only given him more traction for that corner, but also would have rolled with less resistance. LeMond then had to change bikes and worry about losing his yellow jersey to teammate Bernard Hinault, who did win that time trial.

A shorter contact area deflects less deeply into the tire. A wider tire will have a shorter, wider contact patch on the road than will a narrower tire at the same pressure, because the surface area of the contact patch must be the same to support the same load. Less deflection will result in less internal friction/hysteresis loss in the wider tire.

With reduced pressure, the tire must support the same load with fewer pounds per square inch to do it, so the surface area of its contact patch will increase. Tire deflection will deepen with the longer contact patch, resulting in more internal friction and hysteresis loss. This makes the case that higher pressure reduces rolling resistance, but only on a smooth surface.

On a rough road, the internal friction/hysteresis losses due to the larger contact patch of the softer tire is counterbalanced by the fact that deflecting the entire bike and rider on each bump costs more energy than does absorbing the bump into the tire. Only the tiny mass of a small part of the tire moves up and down on each bump, rather than the entire bike and rider. This is the sprung weight vs. unsprung weight argument explaining why suspension vehicles are faster on rough roads than ones without suspension. Lower pressure is faster on rough roads, and bigger tire diameters then protect the rim.

Its safe to run a tubeless tire at lower pressure than a tubed tire since theres no tube to pinch when hitting sharp bumps. This in turn reduces rolling resistance on rough roads. Eliminating the inner tubes hysteresis and its friction against the inner tire casing further reduces a tubeless tires rolling resistance. First-generation tubeless road tires, which were completely airtight and designed to be used without sealant, had so much rubber coating their insides that their weight was the same as a comparable tire and tube, and the frictional rolling losses were similar. Modern, tubeless-ready tires with sealant are lighter and do have lower rolling resistance than tubed tires.

To improve aerodynamics, Hed went to the wind tunnel and caulked the edge of the rim where it meets the tires sidewall so the air flowing from tire to rim meets no edges to create turbulence. Caulking tires to rims is unrealistic as well as inadmissible by UCI rules, so the key is to smooth this transition without it.

Until the advent of tubeless tires, handmade tubular tires were the rolling resistance champions. The edges of their thick base tape and the glue sticking out along the rim edge is not aerodynamic, however. Specialized lead engineer Dr. Chris Yu says, From a speed and performance standpoint, weve known for a while that clinchers are superior to tubulars. They allow for better control of the shape interface between the rim and tire casing and when paired with the right inner tube, offer lower rolling resistance. This is the reason why all our pro athletes have raced TTs on clinchers for the last several years. With tubeless, if done properly, we can amplify those performance advantages. More importantly, by CT-scanning the inflated tire bead and rim interface in-house, were able to design a system that is secure, and we also gain the insight on how to optimize the shape transition from rim to tire.

Like automobile rims, hookless rims lack the crochet hooks at the inner edges of the rim walls to grasp the tire beads, so they can better optimize this shape transition from rim to tire. A standard hook-bead rim squeezes the clincher sidewall further inward than does a hookless rim, rendering the tire/rim combination less aerodynamic.

Aero carbon hookless rims have many advantages. A hook-bead rim mold requires a soft outer ring, or the hooks of the hardened rim lock to it. This single-use soft mold top is less accurate and less sustainable than the long-lasting solid-metal mold for hookless rims. The edges of hookless rims are thicker, stronger, and less easily damaged when hitting bumps than the fragile edges of hook-bead rims.

To work safely with tubeless tires, hookless rims require precise rim wall dimensions, a bead lock (a raised inner edge of the shelf the tire bead sits on), bead-shelf diameter, and central valley diameter, width and ramp slope. If youve ever watched installation of a car tire on a rim, you know that the compressed air blasted in through the valve must not escape from under the bead even before its seated; it must instead push the tire beads up the ramps of the rim valley, over the bead lock, onto the bead seat, and firmly up against the rim walls.

Specialized Tire Product Manager Wolf Vorm Walde made solid-steel rims that dont change dimensions as tire pressure increases, in order to test tire retention. He says, Straight-wall (hookless) rims show lower burst pressure compared to hooked rims. We do not recommend using any tires with a max pressure above 5.5bar (80psi) on straight-wall rims.

Tire dimension would depend on factors like road surface condition as well as how technical the course is, says Yu, regarding the fastest tire setup. We can quantify time lost or gained through turns based on G-loads and rider confidence, which is admittedly subjective but correlated to tire width. And rim profile would depend on course profile and wind profile.

According to Specializeds tire product manager Oliver Kiesel, Typically, if we measure rolling resistance, we have three factors that vary: tire load, air pressure, and rolling speed. The graphs show how rolling resistance changes by changing one of these factors.

Schwalbe product manager Felix Schfermeier says, Our general recommendation for individual competitions against the clock is a tire width of 25mm in the front and a 28mm tire on the back wheel.We recommend that the external rim width is at least 1mm wider than the (front) tire. Twenty-five millimeters in front is the best choice to reduce the aerodynamic drag on the majority of aero rims with an internal width between 19 and 22mm. Since the frame is covering the rear wheel, the wider 28mm tire doesnt have any negative impact on aerodynamics, and it saves a few wattsof rolling resistanceand provides more traction.

ENVEs marketing manager Jake Pantone says, The athlete should be riding a low-rolling-resistance tubeless clincher tire on a rim that is roughly 5 percent wider than the tire. As tire and rim volume increases, the need for a rim to be wider than the tire diminishes, because the increased radius of the larger tire allows for the air to attach to the rim more easily at yaw. When paired with a 28mm tire (inflated will measure around 30-31mm), an SES AR rim and tire are essentially the same width.

Tread compound has no aerodynamic effect, but plays a big role in rolling resistance, traction, and durability. Tread compounds are generally proprietary to the manufacturers.

We redesigned the tread pattern of the new Pro One model range to reduce the aerodynamic drag in sidewind conditions, says Schwalbes Schfermeier. Under headwind conditions, differences between tread patterns are really minor. The impact of a road-racing tire tread design on rolling resistance is not really relevant.

Specializeds Kiesel says, Slick-center road tires are the lowest in rolling resistance that we normally measure in our drum tests. He adds that Continentals Grand Prix 4000 tread pattern (slick with interspersed areas of cross-hatching within shark fin shapes coming up from the edges of the tread) tests the fastest in aerodynamic wind tunnel tests. Since this was designed much earlier than comprehensive aero tunnel testing became a realistic method in the bicycle industry, this design performance was a fluke.

Tubeless tires now best tubulars in rolling resistance, and their clean transition with the rim, particularly with hookless rims, beats tubulars aerodynamically as well. The optimal width of the tire has grown by 2-5mm since the standards at the turn of this century, and the rim widths for optimal speed have grown by more than double that.

A 27-30mm (external width) rim mated to a 25-26mm-wide front tubeless tire creates an aerodynamically optimal setup, assuming the tire width is measured when installed on the wheel, since the tire label only gives a rough guide. On the rear, use a 25-28mm wide tubeless tire on the same rim. Its possible to gain a bit more aero advantage with a hookless rim.

Of course, the final answer depends on X-factors like mating the tire pressure to the weight of you and the bike for the particular road surface, course profile, and much more. Dialing it in optimally requires scientific study that only the most well-funded teams could undertake. As a general rule, however, you will be in the ballpark with the above setup and tire pressure for a 150-pound rider around 70psi for a 25mm tire and 60psi for 28mm (80psi and 65psi, respectively, for a 170-pound rider).

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ThursdayMar26,2020at8:39AMMar26,2020at5:31PM

STARK PARKS Stark County Park District Board of Park Commissioners will hold its regular monthly meeting for April at 2 p.m. April 1 via livestream. Contact Corianne Kocarek at 330-479-2349 for details.

STARK SWCD Stark Soil and Water Conservation District and OSU Extension will host a virtual pond workshop from 6 p.m. to 7 p.m. April 23. Eugene Braig, program director for aquatic ecosystems for Ohio State University Extension, will present information about managing aquatic vegetation/algae in their ponds, as well as information regarding seasonal pond cycles. Those who wish to take part can join the presentation via computer or phone through ZOOM. Participants will be able to ask questions and participate in live time. Make your reservation by calling Stark SWCD at 330-451-7643. You will receive a link to join the stream.

CHURCH WOMEN The Church Women United meeting scheduled for April 3 at Abiding Lutheran Church has been canceled.

SCHOOLER POSTPONED University of Mount Union has postponed the annual Schooler Lecture, which was scheduled for April 2. The university said it will work to reschedule at a later date. Complementary tickets will be available once a new date is confirmed. This years event was tofeature political strategists Donna Brazile and Ana Navarro.For more information, visit mountunion.edu/schooler-lecture-2020 or call 330-829-2030.

McKINLEY MUSEUM Officials with the McKinley Presidential Library & Museum, the McKinley National Memorial and its grounds remind the public that these facilities remain closed during the COVID-19 crisis."Although Gov. DeWine has encouraged people to get outside as individuals, it is still imperative that people refrain from gathering in large groups, even outside," said Executive Director Kim Kenney. "I have received reports of people on our grounds who are not observing safe social distancing. This is how the virus spreads. As our government officials have repeatedly told us, the virus cannot spread by itself. It needs us to do that. So I encourage everyone to stop gathering at the McKinley National Memorial." Among the areas popular with visitors is the steps leading to the memorial. Runners often use them as part of their exercise programs.

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Medically supervised detox programs offer many benefits including the 24/7 care of medical personnel and a safe and comfortable environment free from distractions and negative influences. Detoxing can be very dangerous because your body is dependent on the addictive substance and when that substance is no longer available the body will go through withdrawal symptoms that depending on the addictive substance, can range from mildly uncomfortable, to significantly painful and even severe or life threatening. For example, withdrawal symptoms for alcohol or benzoid addictions often tend to be the most severe and one article in the journal Alcohol Health and Research World reported that about 10 percent of people with alcoholism may have serious medical problems during withdrawal including the potential for seizures. Other substances such as opioids may have slightly less severe symptoms but detox from these substances may come with very severe cravings that are difficult to manage alone. Symptoms vary by individual and some may experience much less severe, but still uncomfortable and even painful symptoms such as nausea, hallucinations, anxiety, depression, sleep disruptions, and changes in heart rate or blood pressure.

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A runner passes an empty Place Jacques Cartier on March 25, 2020, in Montreal.

Ryan Remiorz/The Canadian Press

Theres a scene in the 2004 movie Anchorman where our hero, dimwitted-but-loveable 1970s newsman Ron Burgundy (played by Will Ferrell), explains to his colleagues that he wont be able to attend this weeks team pancake breakfast.

I wont be able to make it, fellas. Veronica and I are trying this new fad called jogging. I believe its jogging, or yogging. It might be a soft J, Im not sure. But apparently you just run for an extended period of time.

Ive been thinking of this scene a lot over the past week. Without access to treadmills or spin classes because of the coronavirus pandemic and social-distancing efforts across the country, cardio junkies have had to turn to this newfangled form of exercise, this yogging, to get their endorphin fix.

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This is a good thing. Running is an inexpensive and practical way to keep the heart and lungs healthy. Combine that with the mental benefits of simply being outside especially during periods of prolonged indoor isolation and its no wonder the streets and sidewalks are seeing lots of foot traffic these days. Just be sure when youre outside to respect the guideline to stay six feet away from other people.

As coronavirus shutters gyms, its important to develop an at-home workout routine

Under normal circumstances, Id recommend anyone whos new to running join a local running group so you can learn the basics from trained experts. But these are not normal circumstances, so instead check out the Running Rooms online coaching programs for runners and walkers and read on for more tips.

A common misconception is that running is an innate skill. We know how to walk, therefore we know how to run. This is not the case. Running is not walking quickly. Learning proper running technique takes time, attention to detail and practice. It also takes the right pair of shoes. The American Podiatric Medical Association (APMA) has helpful information online for determining which type of running shoe is right for your unique foot structure, as well as which brands get their seal of approval.

One of the biggest knocks against cardio training is that it can get boring fast. Not everyone is wired the same way; for some, a steady 40-minute jog can be mental torture, while others thrive off the challenge. Apps like Strava can help keep things fun: Your phone tracks your route and performance using GPS data so you can analyze your progress and share runs with your social networks. The app can also suggest routes based on all that collected data just dial-in the distance youre aiming for and Strava will determine the best routes near you.

Despite Ron Burgundys reputation for journalistic excellence, he got it wrong about running. I mean, you could just run for an extended period of time with no real goal in mind, but thats not going to deliver much in the way of results. Cardio training is no different than strength training it has to be structured in a progressive manner using specific methods. The two most practical methods are:

Of course, you can apply either of these methods to just about any form of exercise, from biking or skipping to walking or rollerblading.

Running requires a fair degree of technical nuance. Its important to step lightly. That thudding sound you hear when your feet hit the asphalt? Thats the sound of your knees dying. And take it easy on the mileage at first; long-distance running is taxing on the body, and the longer you run, the harder it is to maintain proper form.

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The spread of the novel coronavirus that causes COVID-19 continues, with more cases diagnosed in Canada. The Globe offers the dos and don'ts to help slow or stop the spread of the virus in your community.

Paul Landini is a personal trainer and health educator in Toronto.

Keep up to date with the weekly Health & Wellness newsletter. Sign up today.

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Updated: May 25, 2018:

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STOCKHOLM, March 26, 2020 /PRNewswire/ -- The shareholders of INVISIO Communications AB are hereby summoned to the Annual General Meeting held on Tuesday 5 May 2020 at 1.00 p.m. at IVA's premises on Grev Turegatan 16 in Stockholm. Registration will commence at 12.45 p.m.

This is an unofficial office translation of the Swedish original. In case of differences the Swedish version shall prevail.

Notification must be given in writing to INVISIO Communications AB, Att: Bolagsstmma, Box 151, SE-201 21 Malm, Sweden or by e-mail to bolagsstamma@invisio.com. When giving notification shareholders are asked to state name, personal ID or company registration number, address, daytime telephone number, shareholding as well as name of any advisors.

If shareholder's attendance and right at the meeting will be exercised by proxy, we would be grateful if such is provided in connection with the notification of attendance. Forms of proxy are made available to shareholders at the company and on the company's website http://www.invisio.com. Anyone representing a legal entity is asked to provide a copy of certificate of registration or equivalent documentary authority which evidences authorised signatory.

To be entitled to attend the meeting, holders of nominee registered shares must instruct the nominee to have the shares registered in the shareholder's own name, so that the shareholder is entered in the share register kept by Euroclear Sweden AB as of Tuesday 28 April 2020.

For shareholders who are worried about the spread of infection due to the new coronavirus, INVISIO Communications wants to emphasize the possibility of not attending in person at the Annual General Meeting and instead appoint a proxy holder who can vote on their behalf. INVISIO Communications also recommends such solution for anyone displaying symptoms of illness, who is considered to be part of a risk group or who has recently travelled to a risk area. The purpose is to avoid further spreading the infection.

The Annual General Meeting will be kept as efficient and concise as possible by removing the presentation by the CEO and that the time for general questions will be limited. No refreshments will be served before or after the meeting. Participation at the meeting by the executive management, the company's board and other non-shareholders present at the meeting will be limited. The CEO's presentation will be posted on the company's website after the general meeting.

In connection with the notice of attendance, INVISIO Communications will process the shareholders' personal data, which is requested above. The personal data gathered from the share register, notice of attendance at the Annual General Meeting and information about proxies and advisors will be used for registration, preparation of the voting list for the Annual General Meeting and, when applicable, the meeting minutes. The personal data will only be used for the Annual General Meeting. For additional information regarding INVISIO Communications' processing of personal data and your rights, please see INVISIO Communications' website http://www.invisio.comunder the heading "Shareholders' Personal Data" (which can be found under the section "Investors" under the heading "Stock Information").

1. Opening of the meeting.

2. Election of Chairman at the meeting.

3. Approval of the agenda at the meeting.

4. Preparation and approval of the voting register.

5. Election of one or two persons to approve the minutes.

6. Examination of whether the meeting has been duly convened.

7. Presentation of the annual report and the auditors' report and the consolidated financial statements and the auditors' report for the group.

8. Adoption of the income statement and the balance sheet and the consolidated income statement and the consolidated balance sheet.

9. Resolution regarding disposition of the company's result in accordance with the adopted balance sheet and setting of the record date in case of dividend.

10. Resolution regarding discharge from liability for the members of the board and the CEO.

11. Resolution regarding the number of members of the board.

12. Determination of the fees to the board members and the auditor.

13. Election of the members of the board and the Chairman of the board.

14. Determination of number of auditors and election of auditor.

15. Approval of the procedure of the nomination committee.

16. Resolution on guidelines for remuneration to senior executives.

17. Resolutions regarding adoption of a stock option program, issuance of stock options and transfer of stock options.

18. Resolution regarding amendments of the articles of association.

19. Closing of the meeting.

RESOLUTIONS PROPOSED BY THE NOMINATION COMMITTEE

Election of Chairman at the meeting (item 2)

The nomination committee proposes that Annika Andersson is elected as Chairman at the Annual General Meeting.

Determination of the number of members of the board and election of the members of the board and the Chairman of the board (items 11, 13)

The nomination committee proposes that the board shall consist of six members with no deputies.

The nomination committee proposes, for the period until the end of the next Annual General Meeting, re-election of the board members Annika Andersson, Charlotta Falvin, Lage Jonason, Martin Krupicka, Ulrika Hagdahl and Charlott Samuelsson. The nomination committee proposes that Annika Andersson is re-elected as Chairman of the board.

Further information about the proposed board members is available at http://www.invisio.com.

Determination of the fees to the board members and the auditor (item 12)

The nomination committee proposes that the remuneration to the Chairman of the board shall increase from SEK 450,000 to SEK 500,000 and to each of the other members of the board from SEK 180,000 to SEK 200,000. The nomination committee proposes remuneration of SEK 80,000 to the Chairman of the audit committee and SEK 60,000 to the Chairman of the remuneration committee as well as SEK 40,000 to one member of the remuneration committee and SEK 40,000 each to a maximum of two members of the audit committee. Altogether, the proposal means that the total remuneration to the board members will amount to SEK 1,760,000 (compared to SEK 1,550,000 the previous period).

The nomination committee recommends that the board members own shares in the company at a value corresponding to one year's board remuneration (excluding committee remuneration). The shares should be acquired within a period of three years.

The nomination committee proposes that remuneration to the auditor shall be paid in accordance with approved invoices.

Determination of number of auditors and election of auditor (item 14)

The nomination committee proposes, in accordance with the board's recommendation, that the company shall have a registered audit firm as auditor, and that the registered audit firm PricewaterhouseCoopers AB shall be re-elected as auditor for the period until the close of the Annual General Meeting 2021. PricewaterhouseCoopers AB has informed INVISIO Communications that they will appoint the authorised public accountant Mats kerlund as auditor-in-charge if PricewaterhouseCoopers AB is re-elected as auditor.

Approval of the procedure of the nomination committee (item 15)

A nomination committee shall be appointed for a term of office ending when a new nomination committee is appointed for preparation and submission of proposals to the shareholders at the Annual General Meeting regarding:

The nomination committee shall consist of four members, who shall be appointed in accordance with the following:

The nomination committee in INVISIO Communications has to consider the interests of all shareholders and ensure a professional preparation of a number of important issues concerning the board work in the company, to be resolved on by the general meeting. Three members of the nomination committee shall normally be appointed by the three largest shareholders of the company and the fourth shall be the Chairman of the board.

The Chairman of the board shall, before the next Annual General Meeting, contact the three largest shareholders in the company on the basis of ownership information as of August 31, and summon to a first meeting with the nomination committee no later than seven months before the Annual General Meeting.

If any of the largest shareholders refrains from appointing a member of the nomination committee, the Chairman of the board shall request the owner who is next in size to appoint a member. The analysis of the ownership shall be based on Euroclear's list of registered shareholders and on any other circumstances known by the Chairman of the board. If a member voluntarily resigns from the nomination committee, the shareholder that appointed the resigning member shall in such case be asked to appoint a new member, provided that the ownership structure has not significantly changed.

If the ownership structure in the company has significantly changed, the nomination committee may choose to change its composition so that the nomination committee adequately reflects the ownership structure in the company. Even if there are changes in the ownership structure, no changes have to be done to the composition of the nomination committee if the changes are minor or a change occurs less than three months prior to an Annual General Meeting, if it is not motivated due to special circumstances.

The Chairman of the nomination committee is the member who represents the largest shareholder in terms of votes, if the members have not agreed otherwise. The Chairman of the board or another member of the board may however not be the Chairman of the nomination committee.

The nomination committee is encouraged to contact both larger shareholders, which have not appointed a member of the nomination committee, and representatives for minor shareholders, in order to determine their views on the concerns of the nomination committee.

No remuneration will be paid to the members of the nomination committee. The nomination committee has however a right to request that the company pays for reasonable costs, such as costs for recruitment consultants, if it is considered necessary in order to find a suitable selection of candidates for the board.

This instruction for the nomination committee is valid until a future general meeting resolves to change it.

RESOLUTIONS PROPOSED BY THE BOARD

Resolution regarding disposition of the company's result in accordance with the adopted balance sheet and setting of the record date in case of dividend (item 9)

To the Annual General Meeting's disposal are retained earnings of SEK 55,764,761 and the result of the year amounting to SEK -6,823,183, i.e. SEK 48,941,578 in total. The board proposes a dividend of SEK 0.85 per share and that the record date for the dividend shall be Thursday 7 May 2020. If the Annual General Meeting resolves in accordance with the proposal, the dividend is estimated to be paid to the shareholders around Tuesday 12 May 2020. A statement in accordance with Chapter 18 Section 4 in the Swedish Companies Act has been submitted as response to the board's proposed dividend. The remaining amount of the profit is proposed to be carried forward in a new account.

Resolution on guidelines for remuneration to senior executives (item 16)

Introduction

The board proposes the following guidelines for remuneration to senior executives in the INVISIO Communications group and members of the board in the parent company, to the extent they receive remuneration that is not related to their board assignment, to be in force until further notice but not later than until the Annual General Meeting 2024. These guidelines apply to agreements concluded after the 2020 Annual General Meeting's resolution and where amendments are made to existing agreements after that time. These guidelines do not apply to any remuneration decided by the general meeting.

The guidelines' promotion of the company's business strategy, long-term interests and sustainability

INVISIO Communications' business strategy for profitable growth is in brief to increase the share in existing markets, broaden the product portfolio through innovative development, expand to new geographies and to conduct business cost-effectively. INVISIO Communications' financial targets are that the company's sales are to increase on average by 20 per cent per year and that the operating margin should not fall below 15 per cent. For additional information regarding the company's business strategy, please see INVISIO Communications' website http://www.invisio.com.

A prerequisite for the successful implementation of the company's business strategy and safeguarding of its long-term interests, including its sustainability, is that INVISIO Communications is able to recruit and retain qualified personnel. INVISIO Communications shall, therefore, seek to offer a total remuneration that enables the group to attract and retain senior executives. Remuneration to senior executives in INVISIO Communications shall both on a short and a long term basis, be based on the individual's performance and responsibility and the result of INVISIO Communications and its subsidiaries as well as align the interests and rewards of the senior executives with the shareholders'.

Variable cash remuneration covered by these guidelines shall aim at promoting the company's business strategy and long-term interests, including its sustainability.

Types of remuneration, etc.

Remuneration to the senior executives may consist of:

fixed salary,

short-term variable cash remuneration,

opportunity to participate in long-term share- or share price-related incentive plans, and

pension and other benefits.

Fixed salary

The fixed salary to the senior executives is revised annually and shall be competitive and based on the individual's competence, responsibility and performance.

Variable remuneration

The variable cash remuneration to the senior executives shall be based on how well the targets set for their respective area of responsibility, INVISIO Communications and its subsidiaries are met. The result shall be linked to measurable targets (qualitative, quantitative, general and individual). The target components, weighting and target levels may vary from one year to the next to reflect business priorities and they generally balance the group's financial targets and non-financial targets (for example operational, strategic, environmental, social or other targets related to sustainability). The measurement period for variable remuneration shall, as a general rule, be based on performance over a period of approximately twelve months. The targets within each senior executive's respective area of responsibility aims to encourage the development of INVISIO Communications both on a short and a long-term basis.

To which extent the criteria for awarding variable cash remuneration has been satisfied shall be evaluated/determined when the measurement period has ended. The remuneration committee is responsible for the evaluation regarding variable cash remuneration to senior executives. The board is entitled to disregard the fulfillment of the criteria and adjust the payment of variable remuneration both upwards and downwards based on actual progress during the year. Additional cash variable remuneration may be paid in exceptional circumstances, provided that such extraordinary arrangements are made only at an individual level as compensation for extraordinary work in addition to the person's ordinary duties. The total variable remuneration shall not exceed 60 per cent of the fixed salary and shall, to the extent permitted by applicable law, not affect pension or holiday allowance.

Share- and share price-related incentive programs

The general meeting may, irrespective of these guidelines, resolve on share- and share price-related incentive programs to senior executives, i.e. the management of the company.

The Annual General Meetings 2018 and 2019 resolved on adopting stock option programs. The programs have been resolved by the general meeting and are therefore excluded from these guidelines. The stock option program proposed by the board at this Annual General Meeting 2020 is also excluded for the same reason. The proposed program essentially corresponds to existing programs. The objective of the stock option programs is to link a portion of the employees' remuneration to the long-term performance of INVISIO Communications, and thereby align their interests with those of the shareholders. For additional information regarding incentive programs including the criteria on which the outcome is depended on, please see INVISIO Communications' website http://www.invisio.com.

Pension and other benefits

Any pension benefit of the senior executives shall be based on defined contribution pension plans and comply with or correspond to, and therefore be limited to, general pension plans, the ITP plan in Sweden. For employments governed by rules other than Swedish, pension benefits and other benefits may be duly adjusted for compliance with mandatory rules or established local practice, taking into account, to the extent possible, the overall purpose of these guidelines.

Senior executives' non-monetary benefits shall facilitate the work of senior executives and correspond to what may be deemed reasonable in relation to standard practice on the market in which each senior executive operates.

Termination of employment

The CEO has a period of notice of twelve months when termination is made by the company and of eight months when termination is made by the CEO. Other senior executives have a period of notice of six months when termination is made by the company and of three months when termination is made by the senior executive himself/herself.No severance pay is payable upon termination, only salary during the notice period.

Salary and employment conditions for employees

In the preparation of the board's proposal for these remuneration guidelines, salary and employment conditions for employees of the company have been taken into account by including information on the employees' total income, the components of the remuneration and increase and growth rate over time, in the remuneration committee's and the board's basis of decision when evaluating whether the guidelines and the limitations set out herein are reasonable.

Remuneration to board members in addition to board remunerations decided by thegeneral meeting

Elected board members shall in specific cases be able to receive a fee for services within their respective area of expertise which does not constitute board work. For such services shall be paid a market based fee, which shall be approved by the board. These guidelines are applicable on such fees.

The decision-making process to determine, review and implement the guidelines

The board has established a remuneration committee. The committee's tasks include preparing the board' decision to propose guidelines for remuneration to senior executives and any decision to derogate from the guidelines. The board shall prepare a proposal for new guidelines at least every fourth year and submit it to the Annual General Meeting. The guidelines shall be in force until new guidelines are adopted by the general meeting. The remuneration committee shall also monitor and evaluate programs for variable remuneration for the executive management, the application of the guidelines for remuneration to senior executives as well as the current remuneration structures and compensation levels in the company. The members of the remuneration committee are independent of the company and its executive management. The CEO and other members of the executive management do not participate in the board' processing of and resolutions regarding remuneration-related matters in so far as they are affected by such matters.

Deviations from the guidelines

The board is entitled to deviate, in whole or in part, from the guidelines for remuneration to senior executives set out above if it determines that there are specific reasons in an individual case and a derogation is necessary to serve the company's long-term interests, including its sustainability, or to ensure the company's financial viability. If such a deviation takes place, it shall be disclosed in the remuneration report before the following Annual General Meeting.

Resolution regarding adoption of a stock option program, issuance of stock options and transfer of stock options (item 17)

The board proposes that the Annual General Meeting resolves on a long-term, share based, incentive program in accordance with items A.-C. (the "Stock Option Program 2020/2023"), which materially has the same structure as the stock option programs adopted by the Annual General Meeting in 2018 ("Stock Option Program 2018/2021") and the Annual General Meeting 2019 ("Stock Option Program 2019/2022").

The objective of the Stock Option Program 2020/2023 is to link a portion of the employees' remuneration to INVISIO's long-term performance and value creation for the shareholders. Thereby the long-term interests of the employees aligns with the interests of the shareholders. In addition, the Stock Option Program 2020/2023 will be an important tool for INVISIO to recruit, retain and motivate the company's employees and the board considers the program beneficial for both INVISIO and its shareholders in the coming years. Board members elected by the general meeting are not allowed to participate in the Stock Option Program 2020/2023.

A. ADOPTION OF THE PROGRAM

1. The Stock Option Program 2020/2023 in brief

All INVISIO group employees shall be entitled to participate in the Stock Option Program 2020/2023.

Based on performance, position and the employee's importance to the INVISIO group, the employees will be granted stock options which entitle the participants to acquire shares in INVISIO during 2023, subject to the terms and conditions of the Stock Option Program 2020/2023 (the "Stock Options"). If the participant (i) throughout the entire vesting period of the Stock Option Program 2020/2023, which runs from the allotment of the Stock Option up to and including 9 May 2023 (the "Vesting Period"), with certain exceptions, is employed by the INVISIO group and (ii) to the extent the performance based criteria for the Stock Options has been reached during 7 May 2020 - 9 May 2023 (the "Measurement Period"), the participants will be entitled to acquire shares in INVISIO during May - June 2023.

To ensure INVISIO's undertaking to deliver shares to the participants in the Stock Option Program 2020/2023, the board proposes that the Annual General Meeting resolves to issue a maximum of 700,000 warrants (each warrant entitle to subscription for one (1) share in INVISIO) to a wholly-owned Danish subsidiary, INVISIO Communications A/S (the "Subsidiary"). To such extent the performance criteria of the Stock Option Program 2020/2023 is reached, the warrants shall be exercised to deliver shares in INVISIO to the participants in the Stock Option Program 2020/2023.

2. Costs

Pursuant to IFRS 2, the Stock Options are to be recorded as a personnel expense during the Vesting Period and should be reported directly against equity. Based on the assumption of a share price of SEK 133.20 at the time of allotment and calculated by using the Black & Scholes and Monte Carlo methods, the estimated total reported cost for the Stock Options is approx. SEK 9.8 million for the period 2020-2023.

In the event of a positive price trend, social security costs will arise due to the Stock Options. These costs shall be written off during the tenor of the Stock Options based on the value changes of the Stock Options.

Based on the assumption that all 700,000 Stock Options will be exercised to acquire new shares in INVISIO on 15 May 2023, and the INVISIO share price outperforms the SIXPRX Index (see definition below in item 5.5) by 20 percentage points during the Vesting Period, the social security costs are estimated to be approx. SEK 0.8 million. The costs are continuously reviewed during the Vesting Period.

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