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We all know that losing weight can be extremely difficult and challenging, with many struggling to get themselves into shape. For some people, the lack of success with losing weight means that they lose hope and simply go back to their old lifestyle, which can prove to be dangerous is you are very overweight due to the linked health problems.

There are lots of people who try different solutions to help then to lose weight with greater ease and success. Some decide to try a new type of diet, some join weight loss groups, and some turn to products such as supplements and green coffee. According to reports, green coffee helps in weight loss in a variety of ways, although you do have to ensure you use it correctly. In this article, we will look at some of the ways it can help.

So, how is green coffee meant to help those who are trying to lose weight? Well, there are various ways in which it can help when taken correctly. It is important to remember that research into green coffee and its effectiveness as a weight loss aid are still ongoing, but there are certain ways in which it is thought to help. Some of the main ones are:

Green coffee contains chologenic acid, and this could help to boost your metabolic rate. It can help to increase the Balsamic Metabolic Rate, which then means glucose release from the liver into the blood is minimized. This leads to the body burning fat stores more effectively.

Hunger pangs can be a big problem for those who are keen to lose weight. This can then lead to excess calorie intake and leads to weight gain. The chologenic acid in green coffee can help to suppress the appetite naturally, so you are less likely to reach for snacks between meals or have larger portions at mealtimes.

Proper blood circulation is important in terms of removing toxins from the body, and when there is a build-up of toxins, it can result in feeling lethargic and drained, which then means you are less active. This then affects the metabolism and slows it down, making it more difficult to burn off calories and fat effectively.

Green coffee can also reduce the absorption of sugar in the small intestine, which means that it will be more difficult for your body to store it as fat. This makes it easier for your body to use your fat stores for energy and enables you to burn calories and fat more easily.

These are some of the key ways in which green coffee may help you when it comes to losing weight. For maximum effect, it is advisable to have green coffee right after your meals, as this is when your blood sugar levels are likely to be high. Drinking the coffee will help to reduce blood sugar spikes and provide greater control of blood sugar levels.

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Green coffee and how it aids weight loss - AZ Big Media

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Eating in America is like swimming in a tsunami. The best of intentions get pulled under by massive forces. Kelly D. Brownell, Food Fight.

The latest report about the obesity epidemic in the United States is that about 40% of U.S. adults are obese and nearly 1 in 10 is severely so. A half-century ago, about 1 in 100 American adults were severely obese. Now that its 10 times more common, it is believed that more Americans to suffer from diabetes, heart disease and cancer according to Dr. William Dietz, a Georgetown University obesity expert who wrote: Obesity which means not merely overweight, but seriously overweight is considered one of the nations leading public health problems.

After reading the report, I couldnt help but notice the ads on TV for supposed ways to lose those extra pounds. I recalled several years ago when some really creative methods were publicized methods that were supposed to solve the problem. For instance, there was the woman who teamed up with a guru-type person who claimed that all you had to do is follow her program and voila, the pounds disappeared. After all, everyone knows (dont they?) someone who has been overweight for a long time and has tried many times to lose pounds has little possibility of losing weight for good. Just ask Jenny Craig or Weight Watchers.

Another interesting gimmick for losing weight turned up in a book I read around that time titled, Why We Get Fat by Gary Traube. He said we are going about trying to lose weight in the wrong way. He may be right, but its hard to believe that his method is the answer either. He recommends eating a high fat diet replete with fatty meats and very low in carbohydrates. According to Traube, an ideal dinner is a big T-bone steak, a cup of salad greens with a fatty dressing and 1/2 to 1 cup of a vegetable. And you will not be hungry!

One more 20th century magical weight loss solution. I wonder what happened to Sensa. It was on one of those channels that offer us 30-minute commercials. All you had to do was sprinkle it on your food and you would find you were satisfied quickly and the pounds just melted off. No counting calories, no restrictive diet, no packaged food. We were told that Sensa activated your hunger control switch so you never feel hungry or deprived. (How many times have we heard that before?). Millions of people have lost a gazillion pounds. Call in the next 30 minutes and you can get a 30-day supply for just $9.99. Nowhere were we told just what was in this stuff. Would it be found to cause some health problems similar to those caused by some diet pills?

If all of that failed, we could get the new huge tome, The 4 hour Body an uncommon guide to rapid weight loss, incredible sex and becoming superhuman. No, thats not a joke! It was number 7 on the Bay Area non-fiction best-seller list on Feb. 27, 2011! Hard to believe.

Does anyone really know what has caused the unprecedented increase in obesity among both adults and children? Choose one or more: The weakness of so many consumers to avoid high calorie foods and get their diets in order. Maybe some high-processed foods that may be changing appetite or metabolism, chemicals used in processed foods and/or the environment like those in Roundup that can cause changes in body processes, psychological problems like depression and anxiety, or many malnourished women getting pregnant. Or maybe something yet to be discovered.

Now we are bombarded with ads for Nutrisystem. We are told that we can lose up to 18 pounds by eating the food they send us like pizza, hamburgers, etc. goods that anyone who is health conscious avoids. No doubt it is their version of such foods, but who knows what is in them? How many chemical additives? Maybe even Sensa! Then theres Weight Wage where apparently you are rewarded for the pounds you lose.

A large part of the problem is that hardly anyone cooks from scratch anymore often using ready-prepared products that can be microwaved or heated on the stove.

As for now, the road to health and maybe even to losing some weight is a boring one and to many too much trouble. Its refusing to eat or drink any food that is more than minimally processed and/or is high in sweeteners and/or fat and concentrating on whole grains, veggies and fruit for all meals and snacks. Of course, if enough of us were to do that, the economy would likely go to pot.

Oh, yes, I must not forget the doctor who was quoted as saying that a few extra pounds on an older woman can be a good thing. Now, theres a man after my own heart!

Since 1984, Dorothy Dimitre has written more than 1,000 columns for various local newspapers. Her email address is gramsd@aceweb.com.

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Weigh out there | Columnists - San Mateo Daily Journal

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SHE admitted last week that the coronavirus isolation has hampered her motivation to work out.

But Real Housewives of Orange County star showcased her new physique after losing 15 lbs last year.

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The 43-year-old reality television star posed up a storm in tight pants and swimsuits on her Instagram feed, after dropping the weight and toning up.

Last year she told her followers that she wanted to set a better example for her children, after having a hip operation.

"I was in chronic pain, I was depressed and I weighed more then I ever have in my whole life! I reached out to@paulinastein and asked her for her help. I had no idea where to start. I felt lost," she revealed last November.

"Not only did I want to lose weight to feel and look better, but I wanted to be healthier and set a good example for my kids! I havent felt this good in a long time and with a new hip, and 15 pounds off Im finally able to keep up with my kids and be more active," she continued.

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The star said it was hard to keep up the motivation to exercise during the pandemic.

"Although necessary, this self-isolation, social-distancing and spending ALL day with my kids and husband has put a damper on my spirits, and on my motivation to work out..." she wrote on Instagram last week.

She's been sharing her workouts three days a week on Instagram Live, during the safer at home order in place in California.

Emily has been married to husband Shane for ten years and they share three children - daughter Annabelle and twin boys Luke and Keller; Emilys sister Sara stepped in as a surrogate for all three of Emilys children.

Do you have a story for The US Sun team?

Email us at exclusive@the-sun.com or call 212 416 4552.

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RHOCs Emily Simpson shows off incredible weight loss in skintight pants and swimsuits - The Sun

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DJ Khaled is trying to workout every morning now he's in isolation.

The 'Wild Thoughts' hitmaker has admitted he hasn't been to the gym for a while and is determined to put exercise back into his routine now that he's spending most of his time at home eating and watching TV due to the coronavirus crisis.

Taking to his Instagram account, he said: "Back at it, back at it!

"I guess while we're all at our houses and cribs, we're all going to be eating a lot. It is what it is, we're all going to be eating a lot. We need to be honest with ourselves, watching a lot of TV.

"We're going to have to put a workout into our routine as well so every morning I'm going to get it in. Let's go.

"Also you'll notice, no hair cut alert. It is what it is. At least look at the bright side, when we do get hair cuts, it's going to be legendary. Let's go."

The 44-year-old singer became a Weight Watchers ambassador in 2018 and, as a result, lost 26 pounds due to the manageable points system.

He said at the time: "Man. Weight Watchers is going good. The freestyle programme is doing real big. It's a real lifestyle because all you have to do is not go over your point [total]. And there are so many zero points [foods] in case you get hungry. I got the freestyle dance. Right now, the last weigh in as like 26 pounds. I got rid of - I don't lose. All I do is win - you know what I mean."

At the time, the 'Do You Mind' hitmaker said he wanted to lose weight for his son Asahd, now three years old, because he loves him so much.

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DJ Khaled to workout every morning in isolation - leader-call.com

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This diet is not suitable for everyday use and you cant do by the way. For this, you should go to a clinic.

The Schroth cure is a classic, was developed in 1820 by Fuhrmann, Johann Schroth. You should detoxify the body. The goal of the weight loss and the prevention of civilization diseases such as hypertension, Diabetes, gout and atherosclerosis is only partially.

The principle:

Schroth cures, typically on four pillars: diet, pack, drinking water regulation, as well as rest and movement.

This happens during the Schroth-cure:

get the free vocabulary cold body wraps (Schroth cal haze winding) water to ensure good blood circulation and stimulate the metabolism, The food is protein and low in salt Kurgebck or dry bread, raw food products, semolina, rice, and boiled vegetables,

get the free vocabulary and drinking days alternate.

get the free vocabulary drunk On the three dry days per week is less than half a Liter of liquid, such as tea, soup, and wine. Drinks such as juice or water are off-limits.

get the free vocabulary In approved treatment clinics is a kurbegleitende nutrition counseling part of the treatment.

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Schroth cure: lose weight and prevent disease diet - The KXAN 36 News

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Arjun Kapoor pens emotional note on mother''s eighth death anniversary

Mumbai, March 25 (IANS) Actor Arjun Kapoor has penned an emotional note on his mother Mona Shourie''s eighth death anniversary on Monday. He said that he has managed to survive eight years of being an actor.

Arjun on Wednesday tweeted a photograph of himself along with his sister Anshula, and Mona.

Alongside the picture, he wrote: "I wish I could be at home like this today would have felt safe & maybe even smiled more than anyone has ever seen me smile. It''s been 8 years today since you left us Mom... the world has come to a standstill now but mine and @anshulakapoor'' s world was shattered when u left forget standing still....

"We have tried to pick up the pieces some days are tougher than others though...

I''ve managed to survive 8 years of being an actor & a working individual she''s also started her own business with @FankindOfficial !!!"

He said that Anshula "more or less runs the house".

"And I run to her if I need something in the house or in life."

The "2 States" actor shared how he wanted to spend more time with his mother, who passed away due to cancer.

"The world has changed Maa right now in this moment I wish I had you at home would have spent so much time with u that I couldn''t when I was trying to lose weight do my acting classes and when I was away shooting ''Ishaqzaade'' during ur chemotherapy," he said.

He added: "...I love u Maa I miss u Maa... I miss having your name show up on my phone to check up on me... I just hope wherever you are you are happy and watching over ur 2 brat," he said.

--IANS

dc/vnc

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Arjun Kapoor pens emotional note on mother''s eighth death anniversary - Outlook India

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For many of, March turned out not to be the first month in 2020 when we can enjoy some sunshine and outdoor fitness activities but a season of self-isolation and weight gain, if anything. Being stuck indoors shouldn't stop you from working out and exercising, especially since many app developers, online fitness instructors and celebrities made their apps and programs available for free. Maybe not forever but for the time being for sure.

Here are the list of all the best apps, app trials, free classes you can do now if you're stuck in self-isolation and would like to do some home exercises.

(Image credit: Fitbit)

Sign up for the free 90-day trial of Fitbit Premium today

With Fitbit Premium, you can access all the advanced features the Fitbit App has to offer, including mindfulness training and guided meditations, audio and video workouts, advanced sleep tools, personalised insights and guided fitness programs too. Normally the trial ends after a month but due to the special circumstances we live in now, the trial period has been extended to a 90 days. Good times!

Read more about all the Fitbit Premium features here: Fitbit's response to the coronavirus FREE Fitbit Premium subscription for 90 days

Fitbit Versa 2 Smart Fitness...

FITBIT Versa Lite Edition -...

Fitbit Versa Health & Fitness...

Fitbit Versa Special Edition...

Fitbit Charge 3, Health and...

Fitbit Ionic Health & Fitness...

Fitbit Inspire HR, Health and...

Fitbit Inspire Health &...

Look as ripped as Mr Hemsworth himself with Centr

(Image credit: Centr)

Sign up for Centr free for six weeks

Centr is a personalised, digital health and fitness platform founded by Chris Hemsworth and his wife Elsa Pataky which features a team of experts from the worlds of fitness, nutrition and mindfulness. The apps workouts are primarily HIIT-focused and require little to no gym equipment, making it an ideal place to keep fit and healthy whilst gyms are closed and the population is asked to remain at home.

T3's Centr coverage: try Chris Hemsworth's Centr workout and diet plan and maybe you'll become Muscular Thor

3 Tier Rack & Body Power...

Jordan Fitness 7ft Ultimate...

Bodymax Pro OIympic Black...

(Image credit: Zwift)

Sign up for Zwift Run for free

In case you aren't familiar with it, Zwift is an app for cyclists and runners where you can cycle/run in virtual worlds along other Zwifters, aka other users of the app, in real time, using atablet, a TV or any other screen that can show apps. Better still, unlike the cycling version, Zwift Run is free to use so if you have access to a treadmill, all you have to do is get one of the Zwift Run Pods and you can devour the miles online.

Even better still, there is a fun event coming up: the Zwift Prehistoric Rush will pit T-rexes against T-rexes, in a fun, non-violent way.

Hoka One One Cavu 3 workout shoes | Buy it directly from Hoka for 105100% vegan, the Hoka Cavu 3 works is perfect for running and HIIT workouts too. These lightweight exercise shoes have an adaptive stretch knit upper with zonal perforations for increased breathability. The Cavu 3 also features Hoka's signature thick sole for extra bounce and energy return.View Deal

(Image credit: FIIT)

Sign up for FIIT for free today

FIIT brings the buzz of HIIT classes into your living room with 25 or 40-minute classes from a range of fitness instructors. And not just HIIT: you can also opt in to do strength training, combat, yoga, mobility flows, pilates and breathwork too. If you use a heart rate monitor, you can also see your heart rate, calorie burn and reps and take on your PBs and track progress.

T3's FIIT coverage: the FIIT app delivers some of Britain's best personal trainers to your mobile or TV

(Image credit: Peloton)

Sign up for Peloton, free for 90 days

Peloton is getting ever so popular, thanks to the literal hundreds of pre-recorded classes in its library and the live classes it provides. To get the most out of the Peloton App, you will need an exercise bike or a treadmill but if you have one, trying out the Peloton app for 90 days for free is an absolute no brainer.

(Image credit: Sufferfest)

Sign up for Sufferfest, extended one-month trial period (use the code 'ALLINSUFPLAN')

Sufferfest is one of the best indoor cycling apps, along with Zwift. But it's not just cycling anymore! In response to the you-know-what, Sufferfest launched new four-week All In training plans that are completely indoor-based and place increased emphasis on yoga, strength, and mental training. Each indoor plan offers a different focus cycling, multisport, cross-training while incorporating sessions from The Sufferfest yoga and strength training video library.

(Image credit: The Body Coach)

Check out Joe Wicks' Youtube channel free PE classes daily at 9 am, Monday to Friday

Joe Wicks was pretty famous already thanks to his 'Body Coach program' but he became all the rage for all the mums in the UK (and elsewhere) recently thanks to his 'free PE class for kids' Youtube videos, which he posts daily at 9 am since 23 March, from Monday to Friday. The videos are also available to watch now, albeit not live, of course. Joe also has a paid program on his website, in case you are interested.

(Image credit: Stark Fitness)

Check out Starks Fitness' Instagram channel

Starks Fitnessis a boutique Bristol based gym group and fitness brand, co-founded byJames Stark.James is a former Men's Health cover star and has over 10 years of personal coaching experience training the likes of Ben Shephard, Carol Vorderman, Alex Beresford and Ed Jackson.Every day this week at 8:30 am, Starks Fitness isdelivering a series offree daily online workout classeson theStarks Fitness Instagram channel so that people of all ages and abilities can kick start their day.

(Image credit: Hello Yoga)

Sign up for Hello Yoga and use the code 'HELLOISOLATION' to get six sessions for free

HelloYoga offers free live one-to-one yoga sessions to encourage Brits to stay at home and help those advised to self-isolate during the these err unique times. The first 500 users to sign up and use the code HELLOISOLATION will be credited with six digital personal yoga sessions, with a value of 89. Be quick!

(Image credit: Future)

Browse all workout related content on T3

And finally, T3's workouts are free now and will stay free even after we can finally leave our homes, so why not try one today? We have the best glute workout for home as well as the best biceps and triceps workout for home gyms, just to name a couple.

Originally posted here:
Best home workout: get fit while in self-isolation with these FREE online classes and apps incl. Fitbit, Zwift, Peloton and more - T3

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Worried about COVID-19? You may be putting yourself at undue risk, becausechronic anxiety suppresses the immune system and increases our risk for infection.

The psychological impact of the COVID-19 pandemic is causing incredible distress. I ran into a friend at the grocery store the other day. She was wiping down her cart with antiseptic. Under normal circumstance, this behaviour would seem bizarre, but in the current COVID-19 climate, it has become acceptable.

Although it is important to be prepared during this pandemic, we do not need to panic. Physical activity can help protect the immune system from the effects of stress.

Fear of the unknown

As an associate professor in the department of kinesiology at McMaster University, I direct a team of researchers in theNeuroFit Lab, where weve shown thatpsychological distress can compromise mental health.

A man jogs by a COVID-19 information sign in the Montral suburb of Dorval on March 16, 2020.THE CANADIAN PRESS/Graham Hughes

Anxiety about the unknown (such as our risk of COVID-19) can hyperactivate the fear centre in the brain called the amygdala. In terms of evolution, this is one of the oldest parts of the brain and its operations are quite primitive; it acts like a trigger-happy alarm that interfaces with the stress system to keep our body and mind on high alert for as long as we are feeling anxious.Research shows that the mere suggestion of danger, even if it never is experienced, is enough to trigger the amygdala and activate the stress response. This is what keeps people awake at night, lying in bed worrying about COVID-19.

The problem is that chronic activation of the stress systems can damage our cells and upset many of the bodys functions. Our immune system bears the brunt. Although psychological stress is not pathogenic per se,the damage it causes to the bodys cells triggers an immune response that makes us more susceptible to a foreign pathogen. This may increase our risk for infection with SARS-CoV-2, the coronavirus that causes COVID-19.

Worried sick

The immune system acts like border security, patrolling the body for cells that are foreign and harmful to it. It works a lot like the Nexus or Global Entry programs for pre-approved travellers; anyone enrolled in the programhas their iris scannedto quickly confirm their identity for fast border crossing. But instead of iris scanning, the immune system scans the outer surface of a cell for its biological passport, or what scientists call a motif.

The bodys cells have a motif (a self motif) thats different from the non-self motif of foreign cells and pathogens, like SARS-CoV-2. This non-self motif is known as apathogen-associated molecular pattern (PAMP).

Concerns about COVID-19 led crowds to stock up on supplies. Here, people line up at a Costco in Ottawa on March 13, 2020.THE CANADIAN PRESS/Justin Tang

Another type of motif is the damaged self motif, known as a damage-associated molecular pattern, or DAMP. This motif is expressed by a damaged or dying cell that no longer serves the body. Stress damages the bodys cells, transfiguring self motifs into damaged self motifs. This elevates inflammation throughout the body in a similar way as if it were infected. This response, in the absence of an actual infection, is called asterile immune response.

Chronic over-worrying about COVID-19 can intensify our vulnerability to viruses by creating an imbalance in immune function. This is because the immune system reacts to multiple breaches in immunity in a similar way that airport security reacts to multiple breaches in safety, by escalating the response. Think back to how vigilant airport security became after 9/11, implementing the strictest screening procedures for all passengers and luggage.

Read more:Coronavirus weekly: expert analysis from The Conversation global network

Excessive anxiety about COVID-19 can trigger an immune response that increases inflammation and readies the immune systems equivalent of special forces, known asinflammasomes. If SARS-CoV-2 acts like other viruses, then upon infection the inflammasomes will be called to action to escalate inflammation even further.But too much inflammation does more harm than good; it deregulates immune function, increasing our risk of a viral infection.

My lab recently demonstratedhow quickly our health declines under chronic stress. We tracked sedentary but otherwise healthy students during the weeks leading up to their final exams, and we observed how six weeks of stress gave rise to the symptoms of depression.

Resisting the effects of anxiety

What can we do to prevent panic and bolster immune protection?

Physical activity can protect your body from chronic stress-induced inflammation.

A child on a bicycle rides past notices about COVID-19 on March 14, 2020.THE CANADIAN PRESS/Justin Tang

In our study, during that same stressful six-week period, we enrolled some of the students in a new exercise program in which they cycled on a stationary bike at moderate intensity for approximately 30 minutes, three times per week. Moderate intensity exercise is about 40 per cent of maximum workload: the point at which someone can still talk, but cant sing.

Blood samples were collected to track changes in inflammation. Although the exercisers were exposed to the same psychological stressors as the sedentary students, their inflammation remained low and their mood remained high with no increase in symptoms of anxiety or depression.

But the intensity of the exercise mattered. Higher intensity exercise was not as effective at protecting mental health or reducing inflammation. The vigorous nature of the intense exercise may have exacerbated an already stressed-out system, especially in individuals who were not accustomed to exercise.

The key take-away from our research: a brisk walk, jog or bike ride can help keep you calm and healthy during these uncertain times so you can be prepared without the panic.

This article is republished fromThe Conversationunder a Creative Commons license. Read theoriginal article.

Jennifer J. Heiszis an associate professor in Kinesiology and associate director (seniors) of the Physical Activity Centre of Excellence atMcMaster University.

Image: Reuters

Original post:
Could Exercise Ease Anxiety Over the Coronavirus? For Sure. - The National Interest

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Event

123rd annual meeting, Oct. 24-30, Providence, Rhode Island

The meeting, held jointly with the American Association of Veterinary Laboratory Diagnosticians (see story), drew nearly 1,300 attendees. Dr. Juan Lubroth, chief veterinary officer for the United Nations Food and Agriculture Organization, presented the keynote address Understanding and Overcoming the Challenges for the Control of African Swine Fever: A Global Threat in Your Backyard.

USAHA Medal of DistinctionDr. Belinda Thompson (Cornell 81), Ithaca, New York. Dr. Thompson has served as an assistant clinical professor in the Department of Population Medicine and Diagnostic Sciences at Cornell University College of Veterinary Medicine since 2002. Prior to that, Dr. Thompson was in large animal practice in Pine City, New York. She was recognized for her broad impact on the association, local producers, and veterinarians and at a national level.

USAHA Federal Partnership AwardDr. Barbara Porter-Spalding (Michigan State 91), Raleigh, North Carolina. Dr. Porter-Spalding is a senior staff officer with the U.S. Department of Agriculture Animal and Plant Health Inspection Services Veterinary Services. She was honored for her collaborative efforts in training and exercise programs as lead on the VS Training and Exercise Plan and for her efforts toward improving emergency preparedness.

APHIS Administrators AwardDr. Beate Crossley, Davis, California. A 1994 veterinary graduate of Free University of Berlin in Germany, Dr. Crossley is an associate professor and virologist at the University of California-Davis California Animal Health and Food Safety Laboratory.

National Assembly AwardDr. Susan Keller (Kansas State 85), Mandan, North Dakota. Dr. Keller is the North Dakota state veterinarian. She was recognized for her leadership and tireless commitment to animal health.

Thirty-one resolutions were approved and can be viewed at usaha.org/usaha-resolutions.

Dr. Martin Zaluski, Helena, Montana, president; Dr. Charles Hatcher, Nashville, Tennessee, president-elect; Dr. Dustin Oedekoven, Pierre, South Dakota, first vice president; Steve Rommereim, Alcester, South Dakota, second vice president; Dr. Manoel Tamassia, Trenton, New Jersey, third vice president; Dr. Annette Jones, Sacramento, California, treasurer; and Dr. Kristin Haas, Montpelier, Vermont, immediate past president

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United States Animal Health Association | American Veterinary Medical Association - American Veterinary Medical Association

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Courtesy ofGary Hall Sr., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games US Flagbearer andThe Race Clubco-founder.

University of Alabama Head Swimming Coach, Coley Stickels is one of the most creative and renowned strength trainers for swimmers in the world. Coley was a sprint freestyler under Rick DeMont at the University of Arizona and later coached many successful age group athletes including Olympian Abbie Weitzeil before becoming a successful NCAA head coach. We asked Coley and some of his elite swimmers to train at our headquarters in Islamorada, Florida, and demonstrate a series of dynamic dryland exercises. In all of Coleys exercises, you will find a common theme of building strength, coordination, quick movements, and balance.

Coleys Medicine Ball dryland workout, now available in Lanes 2-4, contains a complete 20 minute sequence that can be performed in your own home. It can be virtually copied by a good age group athlete and modified to fit the needs of any participant. Ideally you will need a gymnastics or thick yoga mat, plenty of room to perform dynamic movements and a partner to help. Coley prefers not to focus too long on one single exercise but rather likes changing the exercises throughout the workout, perhaps repeating the entire sequence a few times. The consistently repeated movement or theme throughout Coleys medicine ball series is the Burpee. Here are some pointers that will help you achieve good form in a Burpee.

Watch the Medicine Ball Workout

The Burpee

The top of the pushup, or plank position should have straight back, firm hamstrings, evenly distributed weight through the hands and feet. The safest position for minimal torque on the shoulder is with the hands directly under the shoulders. Margo Geer demonstrates nicely.

The bottom of the pushup is another key position. Amanda Kendall maintains a straight back, firm hamstrings and evenly distributed weight throughout hands and feet and gets her chest close to the ground. Keep the elbows tucked into the ribs and maintain control of your speed during the descend for minimum torque on the shoulders.

Maintain the weight evenly through the hands as your legs shift to the front and into the squat position.

The feet should always plant directly under the knees so the weight is evenly distributed. If the feet are behind the knees their is too much pressure on the lower back.

When engaging the jump make sure to keep the lower back straight, stick the bum out to ensure you are using not only your quads but also your core to jump.

Maintaining control of your entire body weight throughout the Burpee is critical in order to make Coleys Medicine Ball workout effective.

Yours in Swimming,

Gary Sr.

Gary Hall, Sr., Technical Director and Head Coach of The Race Club (courtesy of TRC)

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Because Life is Worth Swimming, our mission is to promote swimming through sport, lifelong enjoyment, and good health benefits. Our objective is for each member of and each participant in The Race Club to improve his or her swimming performances, health, and self-esteem through our educational programs, services and creativity. We strive to help each member of The Race Club overcome challenges and reach his or her individual life goals.

The Race Club provides facilities, coaching, training, technical instruction, video, fitness and health programs for swimmers of all ages and abilities. Race Club swim camps are designed and tailored to satisfy each swimmers needs, whether one is trying to reach the Olympic Games or simply improve ones fitness. Our programs are suitable for beginner swimmers, pleasure swimmers, fitness swimmers, USA swimming or YMCA swimmers, or triathletes; anyone who wants to improve swimming skills. All of our Race Club members share an enjoyment of being in the water and use swimming to stimulate a more active mind and body.

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Dryland Workout - The Burpee - SwimSwam

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