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All across the world right now, many of us are practicing social distancing in order to slow the spread of the coronavirus (COVID-19),thenew viral strainin the coronavirus family that affects thelungs and respiratory system. While unfortunately not all of us are complying yet, many states have thankfully begun enforcing shelter-in-place and curfews. COVID-19 is a serious matter. Its vital we take action now.

With many of us quarantining at home, lots of us are utilizing social media. And with us being on social media more frequently, we may be seeing an influx of diets and exercise routines placed right in front of our eyes. Ive seen some people joke about gaining weight during this pandemic and becoming ugly and fat. Its so important to not conflate the words ugly and fat because fat people do exist and there is no reason to insult them for existing. I love the quote, Im not pretty for a fat girl. Im pretty. Period.

If you are seeing lots of weight loss tips on your news feed, first of all, feel free to unfollow anyone posting them. Its especially triggering to those in eating disorder recovery, so dont feel bad for putting your health first. Weight loss posts can normally be triggering to us, but with the additional stress right now, it may seem more appealing to try it out. Know that you dont need to lose weight with your free time. Please reach out to a professional if you need support. Many therapists are utilizing video sessions right now.

As well as not having to lose weight, Im here to tell you that its perfectly OK if you gain weight during this time. It makes perfect sense. Some of us are stress eating or emotionally eating. Some of us are choosing to relax. Some of us cant exercise as much. Some of us are snacking more. Some of us have more time on our hands and feel bored.

While Im not eating more than usual, Ive found that Ive been eating my food quickly, likely due to stress and anxiety. Many of us are overstimulated right now. I bet many of us have trouble turning off the news or putting down our phones. I personally want to know the latest updates so I can be aware and abide by laws and regulations to keep myself and others safe.

I enjoy practicing intuitive eating, which is a wonderful practice of mindfulness to combat disordered eating or eating disorder behaviors. I slow down, notice how my food tastes, listen to my hunger-fullness, check in with my thoughts and emotions and am aware of how the food is affecting my different senses. However, we may not be able to practice intuitive eating right now due to stress, worry or anxiety about COVID-19.

One of my previous therapists, who specializes in eating disorders, told me its OK to sometimes use food to cope, when I shared with her I felt suicidal when I was a teenager. She said shed much rather me lean on this coping mechanism than not be alive. While of course, we want to lessen eating disordered behaviors and have a nourishing relationship with food, sometimes stressors arise where we have limited means of coping. We sometimes use food to cope. And thats OK. We are human. We arent perfect. We are ultimately trying to protect ourselves, cope and feel better.

Its heartbreaking that many people in recovery from eating disorders are struggling with quarantining right now, because that mirrors self isolation, which is something many of us struggle with in the depths of our illnesses. In treatment or therapy, we are told to not isolate and to be around supportive people. Right now, thats going to look a bit different because we cant physically see every person wed like to see, and we must self quarantine. I encourage people to video chat and text their supports right now. Its not the same, but it is a way to keep connected and ideally feel less alone.

We may come out of this quarantine however many pounds heavier, but is that really a bad thing? If thats the worst thing to happen, we did good. If you gain weight right due to emotional eating, snacking or eating more, or not exercising as much as you usually do, you are still the same person you were before. Your worth doesnt decrease or disappear if you gain weight.

If youre struggling with the idea of gaining weight right now, I encourageyou to write down five things you like about yourself, that have nothing to do with your appearance. You could even write it in the Notes section in your phone so you can access it quickly as a reminder. Are you a good friend? Are you a good listener? What do other people value about you? If you gain weight in the near future, take out this list and read it over. Take it in. You are more than your body. Weight gain could never change what people love about you.

Here are mine:

1. Im compassionate. It helps me be understanding of others.

2. Im a talented writer and artist. I express myself through writing and art and other people value my work.

3. Im perceptive of other peoples emotions. I am quick to pick up on other peoples feelings, which means I can offer support and kindness.

4. Im mindful and self aware.

5. I value my friendships and enjoy making friends feel special and loved.

Please know its OK to gain weight while social distancing.

Concerned about coronavirus? Stay safe using the tips from these articles:

GettyImages photo via Joko Yulianto

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I Need You to Know It's OK to Gain Weight While Social Distancing - The Mighty

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A mum and daughter duo will be celebrating Mothers Day on Sunday by showing-off their fabulous new figures, after losing nearly nine stone between them and slimming down to sylph-like size eights.

Winning their very own battle of the bulge strengthened the bond between fine art student Elsie Spalding, 21, and her mother, childminder Tracey Spalding, 50, of Hertford, Hertfordshire, who were both a large size 16 at their heaviest.

Inspired by her mum, who was the first to fight her flab, Elsie recalled feeling beach fit for the first time ever this summer, saying: I was on holiday in Spain and wore a bikini for the first time in my life.

For Mum, losing weight has been a massive confidence boost, too, she added.

Gorging on pizzas, bacon sandwiches and biscuits had taken its toll on both womens waistlines when they finally realised they needed to take drastic action with 5ft 5in Tracey dropping from 12st 11lb to 9st 7lb and 5ft 3in Elsie going from 13st 13lb to 9st 2lb.

At her heaviest, Elsie had a body mass index (BMI) used to gauge a healthy weight of 34.5, compared to the NHS recommended range of 18.5 to 24.9, making her obese.

She said: I had an unhealthy relationship with food. If anything went wrong I would eat, or if I was happy I would eat.

I didnt think I could break this cycle and thought it would be like this for the rest of my life. But my mum made me feel differently and now we are closer than ever.

Hitting puberty at 14, Elsie said that from then onwards she just got fatter and fatter.

At 14, I was a size 12, so I wasnt really big, but compared to my friends who were a lot smaller, my size was noticeable. Still, I wasnt really bothered. I always felt quite confident and was never picked on.

When I got home from school Id just go in the cupboards and get biscuits or crisps and keep snacking.

At 16 and 17 I got worse. I was a size 16, sometimes wearing a size 18, and my friends were all a size eight.

Elsie continued: Then, when I went to university, I was doing my own food shopping, so it would be cheap pizzas and oven chips, packets of Supernoodles, or 99p burgers from McDonalds.

I was conscious of it, but I didnt really want to do anything about it. I did attempt diets, but it would die off and Id just carry on like before.

I used to be confident around my friends, but I started going into myself in front of other people, because Id worry about what I looked like. That was quite difficult.

A few months after she started at Bournemouth University in September 2018, Elsie was surprised when her mum visited and looked really slim, as she had joined WW.

She looked really good, Elsie recalled.

We did a bit of shopping, she tried this top on and looked incredible.

Elsie recalled: I was really impressed by what shed achieved, but I didnt think Id be able to do the same.

But a trip to a caf over the Christmas holidays was the turning point for Elsie, who joined WW a month later in January 2019.

She said: Mum and I were in a cafe together.

Elsie continued: I was having a cheese toastie and a teacake, which was just a snack for me, while Mum had a WW bar.

She told me what I was eating would have been the whole of her daily allowance in points, adding that if I wanted to join WW she would pay for it and help me.

Still, I did not think I would do it, because I thought Id get bored very quickly.

Heading back to university after joining the slimming club online, the pair agreed that Tracey would go to the classes and pass the advice she gleaned on to her daughter, who would then attend them when she finished university in May.

Elsie said: I had to change my whole lifestyle, so I gave everything up.

At the beginning, I would not have a cooked breakfast or a McDonalds because I worried that if I allowed myself to, Id fall back into bad habits.

Elsie said: I did struggle in the first couple of days, but after the first week and a half, Id lost seven pounds, which changed my mindset and made me really determined.

The change has been incredible.

I now eat lots of veg, chicken breasts, WW snacks and sugar free jelly. Ive got a really sweet tooth, so that helps to ease my cravings. I cook a lot of meals from scratch and prep meals for lunch.

A typical student, before her diet, Elsie normally got out of bed at 11am.

But, as the weight started to drop off, she began to get up early to go for a walk or a run.

When she went home, she would join her mum on a park run, a free weekly 5k running event held at parks up and down the country.

I used to get the lift everywhere and Id never exercised, but I started taking the stairs and walking everywhere, Elsie said.

My mum was doing the coach to 5k running app, so I did it too, then when I came home for Easter, we started running together, she added.

It took me about seven months to reach my goal weight of 9st 13lb in July.

I did it really quickly and was really strict. Since then, Ive lost more and now weigh 9st 2lb.

Elsie explained: I feel really great now. Sometimes I still feel a bit self-conscious, but when I go to the shop and buy a size eight instead of a size 16 it feels so good.

My whole fashion sense has changed. I buy things I never thought I would. I was wearing skirts all through the summer and little crop tops.

Shaping up together has made the mum and daughter team closer than ever.

We love finding recipes and cooking together, said Elsie. Well still eat something like fish and chips, but well make our own hand cut potato or sweet potato chips, and then well have chicken nuggets using chickpea breadcrumbs.

We also do the park run together on a Saturday morning.

We were always close, but were even closer now.

Tracey, whose husband, Dan, 52, is an alarm fitter and who also has a son, Alfie, 23 who works with his dad, said her motivation to lose weight was the approach of her 50th birthday.

With a BMI of 29.8 before she slimmed down making her overweight, according to the NHS, she said: I was coming up to a big birthday and I wanted to be fit at 50.

I realised I was unhappy and started thinking about my health and fitness. Id always been between nine and 10 stone, but after I had children the pounds started going on slowly.

Tracey continued: I work as a childminder, so am at home picking all day. I would then enjoy a few glasses of wine in the evening and liked a good night out in the pub.

Id eat a lot of unhealthy food like sweets, chocolate, crisps, bacon rolls and pasta and went up to 12st 11lb.

I could not fit in any of my clothes anymore and I wasnt doing any exercise. I just didnt feel good.

With Elsie leaving for university in September 2018, Tracey thought it would be a good time to join WW, and by March 2019, she had lost almost three stone, taking her down to 10 stone.

Reaching her goal weight of 9st 7lb in March 2019, she has stopped boozing in the week, watches what she eats and runs 5k three or four times a week to keep the weight off.

And she is delighted that her own successful diet inspired Elsie to address her weight, too.

I didnt want to tell Elsie that she should lose weight, I knew it had to be her decision and she had to do it when she was ready, Tracey explained.

But I think it sparked something in her when she saw how Id done it.

She did really well then we both started running, we did the Race for Life and were doing the park runs together.

Tracey said: Its so important, because as well as increasing our health, its something that we can do together. I go and visit her at university in Bournemouth, then we get up and do the park run.

Im so proud of her for doing it. Its not just for health but for our mindsets as well.

Weve always been close, but its brought us closer together.

And Tracey is really feeling the benefits.

I feel brilliant now, I sleep better at night. I feel good going out to buy clothes and summer is great as I dont feel like I have to cover everything up, and I can wear shorts.

Before I would hit the snooze button but now Ill jump out of bed and get a run in before the day starts.

Tracey added: I eat lots of homemade soups, fish and veg and have stopped drinking in the week. I dont miss any of it.

Looking forward to spending Mothers Day together, Tracey and Elsie will be spending it at home this year, with activities restricted due to the coronavirus.

I think it will be a quiet celebration this year. Well probably just cook something nice together, Elsie said. She really is the best mum. I couldnt have done this without her.

For more information about myWW, visit WW.com or download the WW app and to follow Elsies journey on Instagram visit @es_progess

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Theres nothing more buzzy than intermittent fasting (IF) when it comes to current weight-loss trends. Tons of celebs tout it as their go-to eating approach to get or stay in shapeincluding Halle Berry, Jenna Jameson, Jennifer Garner, Stassi Schroeder, and Vanessa Hudgens, to name a few.

And the benefits of IF arent limited to weight loss. Research (albeit limited!) suggests intermittent fasting may help lower your cholesterol, improve your concentration, and even help you sleep better.

But if you are using IF for weight-loss purposes, know that it's actually pretty easy to do it incorrectly, and stall your weight loss as a result. You kinda have to nail your eating window to reap the health and weight-loss benefits, down to the timing and the foods you eat when you do break your fast.

So if youve been trying and trying to lose weight with IF and your body isnt changing, keep reading for the biggest mistakes people make on IF diets that may impede weight loss, according to registered dietitiansand how to address each issue.

Intermittent fasting is about when you eat, says Charlotte Martin, MS, RDN, CPT, owner of Shaped by Charlotte, LLC. Depending on the IF approach, youre either shortening the eating window each day, or engaging in about 24-hour fasts one or more times a week. One of the most popular approaches is the 16:8 method, which is when you fast for an eight-hour window, like from 8 p.m. to 12 p.m. the next day.

Essentially, by restricting your food intake to a shortened time window, you naturally decrease your caloric intake and, in turn, can lose weight. (Remember, weight loss, at the most basic level, happens when you consume fewer calories than you expend each day.) "Not only are you taking in fewer calories, but youre also slowing down your insulin pump, which may boost fat burn," explains Martin.

There are a lot of factors that can contribute to how long it may take for the weight to start coming off. "Rate of weight loss will vary greatly from person to person depending on several factors, including: starting weight, the intermittent fasting approach used, the types of (and how much) food consumed during the eating windows, and more," says Martin.

If you end up reducing your overall caloric intake right away and you consistently eat fewer calories than you expend, then you should start losing weight immediately. "However, you likely wont notice any weight loss results for at least a couple of weeks," notes Martin, adding that some weight loss in the beginning will "likely be water weight."

Depending on the calorie amount you consume while intermittent fasting, you could experience an approximate one- to two- pound weight loss per week, which would mean it could take upwards of eight to 10 weeks to notice significant weight loss, says Kristen Smith, MS, RD, spokesperson for Academy of Nutrition and Dietetics.

If youre losing more than that? It could be a red flag. If you notice yourself losing a noticeable amount of weight during the first few weeks of following an intermittent fasting plan, you should likely re-evaluate your calorie intake to ensure you are consuming adequate nutrition to meet your bodys needs, says Smith.

There could be a few reasons. Here are 12 intermittent fasting mistakes that you might be making, and how to fix them.

As mentioned, in general, Weight loss essentially boils down to calories in versus calories out, reminds Martin. If you end up consuming the same number of calories (or more) during your eating windows as before you started intermittent fasting, then you wont lose weight. In other words, if you just pack all of the calories you'd normally eat into your eating window, you're not really changing your diet at all.

How to fix it: Try a calorie-counting app. "Although I dont typically recommend calorie counting, it may help to track your caloric intake for a few days using a calorie-tracking app," says Martin. "These apps will usually tell you the approximate daily calorie amount you need to be at in order to lose weight. Although these estimations are usually off, they can be used as a good starting point." The app can also reveal meals or specific foods that have more calories than you'd expect, and you can adjust your diet accordingly.

When you dont consume an adequate amount of calories on non-fasting days, your body may conserve the energy you consume, rather than burning it, says Smith.

How to fix it: Make a meal plan for yourself for non-fasting days. Make a suitable meal plan for non-fasting periods that includes balanced meals consisting of at least 300 to 500 calories per meal. This way, you take out the guesswork and can ensure that you don't skimp on cals for yourself.

"Although the focus of intermittent fasting is on when you eat rather than what you eat, that doesnt mean you can eat whatever you want during your eating windows and still lose weight," Martin points out. "If your diet consists of mostly calorically dense foods, like fast food, you probably wont lose weight."

How to fix it: Focus on eating nutrient-dense foods. Eating foods rich in lean protein, fiber-rich carbs, and healthy fats will help fill you up and naturally reduce your overall caloric intake," she says. Dont worry: "You can still enjoy some of your less-healthy favorites, like pizza and ice cream, in moderation! she adds.

If you decide on a time-restricted feeding approach and you only shorten your eating window by an hour or so a day, you likely wont see much, if any, weight loss, says Martin. You're just not changing enough from your normal eating routine, tbh.

How to fix it: Most women find success with about a 10-hour eating window, meaning a 14-hour fast," says Martin. "You can always start with a longer eating window and work your way down if your usual eating window is much longer than this, she suggests.

Skipping meals and not eating enough during your eating windows can cause you to be extremely hungry during fasting periods, making it more likely that youll end up breaking your fasts, says Martin. Restricting yourself too much during one eating window can also lead you to bingeing and overeating during your next eating window, which can also increase overall calorie intake.

How to fix it: "Make sure youre eating until you're full and satisfied, but not overstuffed, during your eating windows," she says. Martin also suggests doing some meal prep on the weekends for the week ahead to ensure you don't skip meals when you get busy or thrown off your schedule.

"There are several types of intermittent fasting plans. Not all plans may fit your lifestyle or help boost your specific metabolic rate," says Smith. For instance, if you are training for an endurance challenge and picked a plan that prevents you from eating in the morning, when you need fuel for workouts, you may fall off the IF wagon in the process. (and also harm your body and performance).

How to fix it: Consider choosing an intermittent fasting plan that best matches your lifestyle and can be maintained for the long-haul, says Smith. You might want to consult a registered dietitian to help you make this decision and assess your lifestyle and dietary needs.

Few studies have looked at the direct correlation with weight loss and sleep while following an intermittent fasting plan, however in general,several studies have shown a connection between adequate sleep and positive weight loss outcomes, says Smith.

How to fix it: You've heard it before, but, Make an effort to sleep at least 7 hours per night, says Smith. (Tough, but do your best!)

"Oftentimes people will start a new eating regimen, like a fasting diet, at the exact same time they decide to start a new exercise plan or boost the current exercise plan theyre on," says Martin. "Over-exercising or working out too intensively, especially while attempting to reduce food intake, can cause energy levels to drop and hunger levels to skyrocket." As a result, you may end up eating more calories during your eating windows than youre burning, even with the intense exercise, she notes.

How to fix it: If practicing full-day fasts (like with the 5:2 method, for example), be sure to keep exercise light on fasting days. "In general, make sure your exercise regimen is challenging but still doable and enjoyable. If you notice you feel ravenous on the days you exercise, it may mean youre pushing yourself too hard," says Martin.

Not drinking enough water during your fast may not only leave you dehydrated, but by not drinking enough, youre also missing out on water's benefits when it comes to quelling hunger.

How to fix it: Drink up! And you can get fancy with your water. Intermittent fasting-approved drinks include: hot tea, black coffee, seltzer water, iced tea, tea or coffee with Stevia.

Following an intermittent fasting plan can be difficult for some dieters as they arent used to going long periods of time without eating, says Smith. So if you keep cheating your plan week to week or cutting corners, it probably isn't going to yield the weight-loss benefits you were hoping. So, you may want to reconsider whether IF is right for you and your lifestyle.

How to fix it: Choose an intermittent fasting plan that best matches your lifestyle and can be followed for longer periods of time, says Smith.

Planning ahead is an important aspect of maintaining any type of healthy intervention, says Smith.

How to fix it: Try to plan all your meals and snacks at least a day in advance. Having a plan of what you will prepare, including packing meals and snacks in advance, or scoping out restaurant menus to decide what you will order, says Smith.

IF takes practice and patience. "Most individuals who try IF, regardless of the approach they choose, will end up breaking a fast ahead of schedule at some point or another," says Martin. "If youre serious about continuing IF, its important not to feel guilty, ashamed, or mad at yourself for doing so and to get back to a regularly scheduled program as soon as possible."

How to fix it: Its important to give yourself some grace and to move on! "Remind yourself that IF takes some trial and errorits inevitable that your IF schedule wont always go according to plan," says Martin.

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12 Reasons You're Not Losing Weight While Doing Intermittent Fasting, According To An RD - Women's Health

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Light-weight shoes

Summer is here and so is the desire to have that summer beach body. All you need is a plan and of course few tools that will keep you on the right track. We have shortlisted five essentials that will help you have that enviable summer body without much of a hassle.

Lightweight shoes:

If you are chasing a fitness goal then running is a must. Early mornings are usually the most soothing time to hit the road and a light-weight running shoes like Skechers Go run 7, is what you need to get that toned legs summer body goal.

Hydration Factor:

When it comes to fitness there is one most important rule and that is to keep yourself hydrated. What can be better than plain water? A detox water, if you look up, detox water has proven to help in weight loss much faster, a lot of nutritionist and celebrities keep mentioning detox water in their diet. Your digestive system is dependent on your water drinking habits, this summer promise yourself to stay hydrated with Quencha built in tea strainer, which will help you add detox to water whenever you feel like ditching plain water.

Swimming Costume:

Beat the heat and stay fit by swimming. Swimming helps you lose weight faster by keeping your hips, back and abdominal all engaged. A cool Speedo swimming costume will add a dash of style to your swimming sessions.

Fitbit:

Achieve your goal smartly with Fitbit. It is very important to have a workout journal as it helps you track down your physical activity, checks your body composition and helps you chase your monthly target for effective and faster weight loss.

Dumbbells:

Weight always adds extra power to weight loss journey and that is why people usually tend to join gym. Dumbbells are great when it comes to curbing extra fats from your body, but for that you dont need to spend extra for your gym subscription, rather buy a pair of dumbbells and use it at home during summers to avoid blazing sun. Also it can be an add-on benefit for you as you can do it whenever you want, early morning or late night. These Reebok dumbbells are not only stylish but also affordable.

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These five tools will help your fitness goals this summer - Indulgexpress

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For this, today we present you some methods by which youll lose your weight in a short time and simply. Juice fasting: Juice fasting is understood for weight administration, it additionally helps within the strategy of digestion and eliminates many ailments. it happens.

Juice fasting is the most suitable choice for weight reduction, it additionally will increase immunity energy within the physique. Some folks consider that juices fasting additionally protects towards most cancers illness. Vegetables and fruits are the most effective for juicing fasting as a result of theyre thought of They have fewer chemical compounds and pesticides.

Include vegetable juices greater than fruit juices and the juices youre taking are filled with vitamins and usually are not sugary and never too acidic. Juice fasting doesnt work in your physique like some other weight loss program. Toxin can also be eliminated by eradicating the chemical from the physique.

In juices fasting, its pure to have some fatigue at first. In extra extreme circumstances, issues like diarrhea, low blood strain and extreme dizziness also can happen. Juice fasting shouldnt be for all folks.

Because typically staying on the juice also can trigger acidity, complications, gasoline and diarrhea. When taking the juice in your weight loss program, its important to be very cautious in order that your weight doesnt enhance as an alternative of reducing the degrees of sugar within the blood of the physique. Juice fasting shouldnt be made for younger youngsters, pregnant ladies, outdated folks and other people with weakened immune methods.

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If you wish to cut back your weight quick then consider that there's nothing extra helpful than this factor - Sahiwal Tv

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Essential One Slim Keto - The #1 Way To Start Shedding Fat ... - Knnit

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In 1918, a white scarf tied to the door of my grandmothers familys apartment on the North Side of Chicago alerted the community to a virus residing within. My grandmother, then age 3, was one of 500 million people worldwide one-third of the planets population who was infected with what came to be known as the Spanish influenza. It killed an estimated 50 million people.

She was quarantined in her room, unable to communicate with the outside world. Her parents and older sister stayed in their apartment, heeding city-wide warnings to avoid exposing others in their community to the disease.

My grandmother could later recall with eerie detail the isolation and the fear, and the image burned into her brain of coffins passing by her window. Neighbors who were healthy one day were dead the next.

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Elinor Elisberg Miller survived. She went to college at Northwestern University. She was fascinated by microbiology, likely influenced by her early experiences. She became a biology teacher in Chicago public high schools though had she grown up a few decades later Im certain she would have been a doctor. She married a wonderful man, had three children, celebrated the births of three granddaughters, lived to dote on four great-grandkids, celebrated her 100th birthday with beer and hundreds of her closest friends, and passed peacefully at nearly 103 years of age.

My grandmothers story could have ended differently. She survived to live an incredibly long, full life, as did her sister and parents, because they were smart. As the flu swept through Chicago, they practiced the kind of social distancing and quarantine that is today being actively sanctioned but inadequately implemented. Because of their white scarf and caution, they saved each other and their neighbors, friends, and colleagues, as well as their doctors.

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Fast forward to 2020. As Millers granddaughter, a physician living with and working within todays pandemic, I find her story compelling and relevant. The average mortality rates for the two pandemics seem to be similar: 2.5% during the 1918 Spanish Flu and between 1.5% and 3% from early estimates of Covid-19. At least for now, the average speed of disease progression appears slower with Covid-19. My grandmother recalled hearing countless stories of healthy individuals who went to work in the morning and never came home.

With Covid-19, many people infected with the novel coronavirus dont show any symptoms for days. That means theres no way to tell who in the community is contagious. So the only way to protect yourself and others is by limiting unnecessary contact. Every infection that isnt spread makes us all safer.

Even though we have had a few months to anticipate the disaster heading toward us, instead of white scarves and massive efforts to protect our neighbors and communities we see spring breakersandtremendous denial. For our health care workforce, a tragic lack of personal protective equipment means that my friends and colleagues are putting their lives on the line without proper protection and reusing the few masks theyve been able to acquire through their workplace or through personal contacts and social media. In an irony that could never have been predicted 100 years ago as my grandmothers family placed a white scarf on its doorknob, our healthcare providers are being asked to repurpose bandanas and scarves into homemade masks.

The least each of us can do is take a lesson from generations before us: Stop the spread of Covid-19 by staying home. Do it for yourself, your family, and your neighbors. Do it for the vulnerable: those with cancer or whove had organ transplants, those with lung disease, elderly parents and grandparents, pregnant women, and the list goes on.

Do it for those who work in hospitals and who will care for you and your family if you get sick. They will continue to do the jobs theyve trained for despite the fact that they are at particularly high risk for developing severe cases of Covid-19, even those who are young and healthy. Health care workers like me desperately want to stay healthy so we can continue working and caring for our patients and our families.

Stay home so your grandchild can one day tell the story of this pivotal moment when socially responsible people like yourself applied the lessons of those who came before us.

And if you are home with Covid-19, use your time and your voice to advocate for rapid production of personal protective equipment and medical supplies for health care providers. Then tie a white scarf to your door. It doesnt mean you are giving up. Just the opposite: it means you are fully in the fight and sending a message your community and the world that we are all in this together.

Kara N. Goldman, M.D., is an assistant professor of obstetrics and gynecology at Northwestern University Feinberg School of Medicine.

Continue reading here:
The white scarf on the door: a life-saving lesson from the 1918 flu - STAT

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From long-distance runners, to ballerinas, to yogis and celebrity trainers, these sexy, trendy and in-shape fitness beauties constantly show off their gorgeous, fit bodies on social media for the world to enjoy. Thank god they do too, because I'm thirsty! But these women are more than just thirst-traps. They are inspirational.

Not only will we rank some of the sexiest bodies on the planet, but we will also list all of the proper diet and nutrition information these girls use in their day-to-day lives - alongside all of the high-intensity interval training and different whole-body compound exercises they do to achieve success.

No one is saying it is going to be easy to get that level of physical fitness, but at least we know that it's possible, all thanks to these women. Follow along with this story and be inspired to get fit in a healthy way. #1 and #2 are TOTAL stunners, prepare yourself!

50. Christmas Abbott

If you have ever wondered if female weightlifters are capable, you haven't seen Christmas Abbott's Instagram profile. This girl knows how to lift extreme weights - you can see that just by looking at her body. All of her muscles are properly defined - in fact, her back and lateral muscles are bigger than what even some male athletes have. Her Instagram is currently sitting at around 391,000 followers, so do check it out.

To improve your diet, Abbott recommends that you only skip on two types of products - alcohol and processed foods. Other than that, you can consume all of the healthy proteins, carbs, and fats. For exercise, Abbott recommends short, high-intensity training sessions that can easily melt your fat away, and improve your musculature. HIIT sessions can work wonders for this type of training, as well as basic compound exercises at the gym.

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49. Emily Skye

Emily Skye is another successful and popular Instagram fitness celebrity. She is obviously in the shape of her life - she looks happy, and is radiating with positive energy in the above photo. She is the most famous celebrity to be featured at this point of this article, at 1.8 million followers - that's several times more than some of the other celebrities.

Emily is neither vegan nor paleo - she tries to eat healthily, but also includes snacks in her diet. Clean eating to her is all about feeding your body with the right nutrients at the right time. She stays away from as much packaged and processed food as possible - so no microwave dinners if you follow this diet. If the packaging lists ingredients you don't know or can't even pronounce, then that's a processed food which you shouldn't be eating.

48. Michelle Lewin

Michelle Lewin knows a thing or two about social media - that's why her account currently has over 4.1 million followers and is growing on a daily basis. She is so good at keeping her body in a perfect shape that she has been on the cover of several fitness magazines. If you check out her Instagram pictures, you'll see that maintaining a form like that is no walk in the park in terms of how much work, routine, and maintenance it requires.

Michelle uses a split routine for her exercises, meaning different days in the week are for training different muscle groups. Monday is her back and biceps day, which includes exercises such as chin-ups, rows, T-bar rows, dumbbell curls, EZ bar curls and straight bar curls. Tuesday is her hamstrings and calves day, which includes exercises such as lying leg curls, seated leg curls, deadlifts, seated calf raises and standing calf raises.

47. Ana Cheri

Ana Cheri obviously knows how to lift - and it seems that she lifts on a frequent basis, looking at her photos. She is carrying a lot of muscles in her upper and lower body, which you can't get by only doing light-intensity cardio. Ana shares a lot of media on her Instagram account, in order to inspire her fans to get serious about improving their abs and the overall look of their body. She has 8.7 million followers.

Ana is a huge fan of the "leg day," which you can clearly see from her photos. She says "I'm a huge fan of "leg day" and I'm always doing lower body. I can't get enough of it. And I also deadlift. My max was 205 lbs. and I'm like 125 lbs. I was really proud of myself on that one!" Ana also recommends doing the "Swiss Ball Leg Curl" exercise, which is great for toning and shaping your lower body muscles.

46. Jenelle Salazar

Jenelle Salazar is a pretty unique type of fitness celebrity. Her videos are mostly centered on providing information to her fans about unique and one of a kind exercises that Jenelle comes up with on her own. Obviously, her exercises are effective, as otherwise, she wouldn't be having 576,000 followers on her Instagram profile. Just looking at her ab definition shows that she is serious about her workouts.

Her recommended workouts are strength training (via weightlifting and whole body workouts), as well as kickboxing. Judging by the size and definition of her abs, Jenelle is obviously keeping a clean diet, but she does try to keep a high protein intake on her workout days. For optimal muscle gains, you can either try to use whey protein or if you want to save money, you can consume animal-based proteins (like sardines, chicken, and eggs).

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45. Anna Victoria

Anna Victoria is the first Italian fitness guru to be featured in today's story. She has a strength-training program of her own, which she calls the "The Fit Body Guide." Anna has over 1.1 million followers on her social media accounts. Her fans love learning about and following different kinds of body-positive transformations, which she sometimes features on her account.

Anna recommends eating a lot of bright fruits and vegetables (such as oranges, bananas, and apples). She also admits to splurging on a regular basis - she has a cheat meal every week, and since she lives in Italy, her cheat meal involves pasta and wine (you can customize this to your local cuisine). "Every cheat meal in Italy was pasta caccio e peppe (pasta with cheese and peppers)," Victoria says. "In the U.S., it's usually Mexican food."

44. Brittany Perille Yobe

Brittany Perille Yobe is another sexy-looking fitness instructor. Her incredible body is 100% real, and she has no plans to undergo any surgery in the future. Most of the time she is at the gym, she is doing various exercises to help her round up her butt - she also uses her Instagram account as a place to host instructional videos, which is why she is so popular at the moment.

About her training, Britany says "I train my glutes up to three times a week for up to an hour and fifteen minutes with about 10 different glutes exercises that isolate the muscles by working them from various angles." After her morning lifting, she says "I go back to the gym in the afternoon or evening to do 30 to 45 minutes of cardio, plus stretching, yoga, and foam rolling because it alleviates soreness and aids in muscle recovery."

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43. Jen Selter

According to some people, Jen Selter has one of the most famous "booty pops" on Instagram. That's an objective fact because her booty actually has her own hashtag - #Seltering. Jen's amazing body, workout routines, and photos have helped her Instagram account soar to over 10.4 million followers - which is more than even what some Hollywood actors have.

Jen believes that breakfast is the most important meal of the day, which is why she begins her day with some egg whites and toast or oatmeal with fresh juice. For lunch, she has a large bowl of salad with lots of vegetables. She also keeps a few protein bars handy in case she wants to snack when she is outside and feel hungry. Her dinner usually consists of grilled chicken with vegetables or a pasta dish.

42. Massy Arias

Massy Arias is known for a lot of things. She is known for her empowering quotes and captions that she places on the images on her Instagram account, and she is known for her can-do attitude. She is a certified personal trainer that has a massive following on social media - 2.1 million followers to be more exact. That is more than what some countries have as population.

She eats a variety of food - looking at her Instagram photos, she is obviously eating some kind of Paleo-based diet, with a lot of animal-based proteins (meaning chicken breasts, pork chops, and eggs), combined with a lot of leafy, green veggies and rice. Eating healthy carbs is very important if you want to have proper muscle gains. Massy has also posted photos of her eating mushroom salads and other similar food.

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41. Estelle Archer

Estelle has a unique life story. Although everyone, including a lot of today's featured celebrities, have had weight problems in the past, Estelle is special because she has managed to shrink from a size 16 to a mind-blowing size 6. That's 10 different numbers in size. She uses her Instagram account to share photos of her amazing transformation to her fans - who now count more than 215,000 followers.

According to Estelle, one of the most important things in improving your health is to plan your meals. "I cannot emphasize the importance of meal planning enough! It will help anyone feel more in control of their schedule and if they just set aside an hour on the weekend to prep and plan a few things I swear it would help considerably," Estelle says.

40. Cassey Ho

Cassey Ho is all about body-positivity. The body-positive movement is about teaching people to love and accept their bodies for what they are - this is because of the belief that people can progress further in life, only after they have accepted themselves. Cassey is also a certified fitness instructor and pilates fan. Her Instagram account is absolutely exploding, and she currently has over 1.3 million followers.

For Health and Fitness, Casey seems to be following the mainstream advice - she tries to keep a clean diet (that means eating fruit, vegetables, and clean sources of protein and fat) while working out every week. For the workouts, she says it is important not to get burned-out, which is especially easy to do if you are a beginner. Compound exercises are your best bet towards building a healthy body.

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39. Katrina and Karena

Here is a different kind of Instagram channel - instead of being the personal account of a single girl, this account is being run by 2 California-based girls Katrina and Karena. Karena is a triathlete and a model, while Karena is a health science student, which means the two of them are great at supplementing and helping each other out - one with the exercises, and the other with proper diet advice.

According to a recent interview, the duo said that having balance in your diet and exercise is the key to having good health. They told the interviewer, "Balance. Never go to one extreme or the other. Finding a balance in all areas of your life from fitness, diet, work, friends, family, and solo time. A balance in all these areas are all important to living a healthy and happy life."

38. Rachel Brathen

Rachel Brathen is a different kind of fitness superhero. She isn't into weight lifting high-intensity interval training sessions as much as the other girls on today's list. Rachel is a world-famous yoga instructor. She is obviously excellent at her job and knows how to take social media-worthy photos, which is why she currently has over 2 million followers on her Instagram account.

Rachel doesn't believe in labels, which is why she doesn't call herself "vegan" anymore. She says "I still eat a mainly vegan diet-I don't eat meat or eggs and I don't drink milk." She believes that putting labels on yourself is just going to limit your choice and future progress, which is not something you like to do when it comes to your health. She now eats a whole foods-based diet, lots of fruits and vegetables, some whole grains like quinoa and barley.

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37. Tanya Poppett

Tanya Poppett is an Australia-based fitness instructor. She uploads a lot of videos on her Instagram account of her exercises. Some of her videos are extremely difficult to watch, due to how intense her workouts are. Watching them, you can feel how much energy she puts into her workouts - that's why she now has one of the hottest bodies on Instagram - to the satisfaction of her 351,000 followers.

Tanya believes in quality over quantity when it comes to training. "High-Intensity Interval Training, Strength Circuits, and Speed Based Cardio Workouts are my favorite ways to train. I love this type of training because it is a quick and effective way to boost your metabolism and condition your muscles without placing too much stress on your body," wrote Tanya in a blog post for IsoWhey.

36. Lauren Fisher

Lauren Fisher is a college student and a CrossFit competitor, but her Instagram profile and photos have a remarkable girl-next-door feel to them. Being as popular as she is, and still keeping that kind of feeling to your web presence is a great achievement - it is what makes her so much more relatable to her 690,000 social media followers. She also uploads some silly/funny pics in addition to her fitness photos.

A typical breakfast for Lauren includes fish oil tablets (for the added Omega-3 benefit), 2 eggs + 1 egg white + 2 chicken breakfast sausage trader joe's or turkey bacon + lots of veggies + oatmeal. For lunch, she has 4 ounces meat or fish (I try to stay away from red meat because it's high in fats, but might eat it 1 to 2 times a week) + 1 serving rice + guacamole + veggies or salad.

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35. Natalie Jill

Natalie Jill is a seriously happy and fun girl - you can just see the positive energy radiating from her photos. She, just like many other stars, didn't start out with her goal body - she actually started 60 pounds heavier, and slowly lost the wait as her account and follower numbers progressed further. She is a single mom and a functional fitness trainer from San Diego, California. Her account already has over 513,000 followers.

Natalie's advice can be summed up to: think of how your ancestors ate 10,000 years ago - if they didn't eat it, you shouldn't either. She also says "Make sure all of your meals contain a balance of healthy carbohydrates, healthy fats, and proteins. If you need help with this my Jump Start Programs are a GREAT place to start as it teaches you ALL about this."

34. Aurora Lauzeral

In comparison to the other featured celebrities in today's story, Aurora is a French certified personal trainer and bodybuilder. As you can see from her photos, she has a rather enviable body, and an awesome, positive, radiating smile. She uploads a lot of fitness-based images and videos to her Instagram account, which currently has over 579,000 followers, and growing on a daily basis.

For warm-ups, Aurora likes to complete 5 minutes of jogging. She also likes to vary her routine, so she doesn't get stuck on the same training schedule. Monday is her shoulder/arms/abs training, which includes the Push jerks 4 x 10, dumbbell upright rows 4 x 10, cable rear delt fly's (superset), cable front raises 4 x 10, skull crushers 4 x 10 (superset and drag curls 4 x 10 exercise.

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33. Kayla Itsines

Kayla Itsines is an Australian fitness model - it seems like Australia has a lot more celebrity fitness models than the other countries in the world. Anyway, Kayla is a certified fitness training, that has an almost cult-like following on social media, of over 6 million followers - that's the most of any featured up till now. Many of her fans swear by her "Bikini Body Guide," which has helped thousands of people.

She tried not to follow any of the fad diets - instead, she follows her own healthy food regimen. One of her recommendations lists poached eggs and an avocado and tomato for breakfast. For snacks, you can have strawberries and cream smoothie, which can be made by using 160g of strawberries, 250ML of low-fat milk, 150g of low-fat yogurt, and 1 scoop of protein powder - in her case, vanilla flavored.

32. Lyzabeth Lopez

Lyzabeth Lopez is a Canadian-based trainer, that's famous for a few different reasons. First of all, a lot of her advice and workouts are centered on offering girls the best ways possible to achieve an hourglass figure. An hourglass figure is when your hips and chest/back area are larger in diameter than your stomach/love handle area. She has over 2 million followers.

One of Lyzabeth's most popular posts is about how to lose weight on a vegan diet. She says that anyone can easily lose weight on a vegan diet, by just following her advice. First of all, vegan practitioners need to reduce the amount of refined foods in their diet. After that, she recommends that you add more veggies to your diet, as well as to get used to using dairy alternatives, as vegans are not allowed to eat any kind of animal-based food.

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31. Amanda Bisk

Amanda Bisk is an Australian goddess - just look at her Instagram pictures, her body looks amazing in all the different kinds of outfits and weather. It doesn't matter if she's at the pool or at the park, she is always willing and ready to exercise. Amanda has almost twice as many followers as the previous Instagram star in this list - 638,000 to be exact.

Amanda trains every day. Her basic training takes only 20 minutes, and is based on several whole-body exercises, such as "high knees, planks, butt kicks, froggers, burpees, jump squats, walkouts and reverse lunges." You can do these exercises with or without weights, depending on your form and previous workout experience. For her nutrition, she keeps a clean diet and tries not to drink alcohol or eat fast food.

30. Jeanette Jenkins

While Jeanette Jenkins may not have as large of a following as the other stars in today's list, her 361,000-plus followers are nothing to scoff at. She is a celebrity fitness trainer that also posts motivational quotes on a frequent basis in order to help out her fans and to motivate them to workout. She also posts a lot of selfies in fun fitness clothes.

Jeanette has a famous blog post, detailing a 7-day healthy meal plan. The meal plan includes 1,500-2,000 calories per day, which is enough for most women (add 500 calories if you are a guy). For the first day, you can have scrambled egg whites, sauted collard greens, turkey bacon, brown rice, green tea with lemon for breakfast, and grilled chicken breast with garlic spinach and half a cup of baked yam for lunch.

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29. Lita Lewis

Lita Lewis is a triathlete that also calls herself the "thick fit" trainer. That is probably the best way to explain her figure, as she is obviously strong and well trained, with well-defined muscles, but at the same time, she is not trying to be "thin" by today's meaning of the word. She posts a lot of plyometric exercise videos and motivations quotes that keep her 420,000 worldwide followers entertained.

Like most other fitness models, Lita recommends having a lot of healthy protein after finishing with intense workouts, so that your body can recover and grow more muscles as soon as possible. "I would suggest protein post strength training. Essentially, when you're working out the muscles and you're doing all the strength training, you have to consider the muscles and what it's doing is breaking down the fibers," Lita says.

28. Jessamyn Stanley

Jessamyn Stanley is not like the other instructors featured in this story. Her Instagram account is not famous because of her weight lifting or weight loss progress - Jessamyn is in the body-positive movement, which means she accepts her body as it is. She is also awesome at yoga, which shatters some peoples beliefs that certain yoga poses and inversions can't be done by overweight people.

Jessamyn labels her movement "fat yoga." She explains it as, "I say 'fat yoga' and to me it's like, being fat and practicing yoga. For some people 'fat yoga' means only fat people can practice this style of yoga. I'm not a separatist, but some people think it's important for us to have our own thing. My problem with labeling fat yoga is that it turns into the idea that there are only certain kinds of yoga that fat people can do. And that if you're not doing fat yoga that you're not allowed to do yoga."

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27. Holly Rilinger

Holly Rilinger's Instagram account - @hollyrilinger, serves as a daily reminder that everything is possible with your body if you put the time and effort to do it. She uses her Instagram account not only to upload exercise and inspirational photos and videos, but to also upload selfies and surfing pictures, since she is a big fan of surfing, and the beach in general.

Ever since she began to get serious about her health, Holly has become a morning person. She said in a recent interview, "I LOVE to sleep in. But I also love to work out in the morning because it sets the pace for my whole day," she says. "So, I suppose I've made myself a morning person because the rest of my day hinges on it." Beginning the day early is important for anyone who is serious about improving their lifestyle.

26. Mary Helen Bowers

Unlike most of the other women in today's list, Mary Helen Bowers is not a professional weightlifter, bodybuilder or even a fitness instructor. Mary is a ballerina, as you can see in the above photo - that's why her figure and muscle mass are much smaller than the other featured girls. Ballerinas have to keep a low weight in order to be as nimble and agile as possible.

She explains her diet, "For breakfast, I will have coffee and 1) slow-cooked oats with some raw nuts and fresh fruit. In the winter it tends to be a lot of citrus, especially grapefruit. I also eat an 2) apple every day, because they are so easy, fast and full of fiber. For lunch, I usually try to have a 3) large salad with a ton of fresh greens, veggies and a side of grilled chicken, salmon or steak and some wheat bread."

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25. Paige Hathaway

Paige Hathaway is a fitness cover model and entrepreneur who rose to prominence thanks to social media. She amassed an Instagram following of 4 million and more than 5.5 million likes on Facebook. She grew up in Minnesota and was physically active since she was a child. She wanted to pursue a career in athletics and fitness modeling. Her life took a turn when she took part in a fitness show and ended up winning 2nd place.

Paige starts her mornings with a bean burrito and avocado, or plant-protein smoothie (usually hemp protein). She eats a lot of carbohydrates, the good ones, like the sort found in rice, sweet potatoes, and oats. Vegetables are always on the menu, usually in the form of tossed salad. Fish is also a very important part of her diet as a source of protein. She is a pescetarian (someone who eats only fish or other seafood but not the meat of other animals).

24. Stephanie Buckland

Stephanie Buckland is a ripped fitness model much like Hathaway. She grew up in southern Oregon, her childhood is best described as modest because by the age of 15 she had already had four jobs and was homeschooled. Buckland was always physically active, doing activities such as running, surfing and playing soccer. Her diet at the time was clean, mostly eating vegetables that her mother grew and game meat that her father hunted.

On the long run, this took a toll on her health because she didn't consume a sufficient amount of carbs for her very active lifestyle. Later on, she started eating properly and got into a much better form. Her training is pretty rigorous, six days a week, and her diet is pretty strict as well. Breakfast mainly consists of eggs followed by fish or chicken breast, fruit and protein powders. Her advice for anyone who wants to look like her is "if you want something, work your butt off for it."

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23. Jen Hewerd

Jen Hewerd is another successful fitness model that boasts close to a million followers on Instagram. She has her own website where you can ask for an advice or buy supplements, exercise equipment etc. Her fitness career started when she was 16, but at that age, she didn't know how to exercise and eat properly and as a result, she became dissatisfied with her own body which, in turn, resulted in unhappiness and depression.

This continued on until she was about 21. On one fateful day, she decided to bring about radical changes in her life. Hewerd began educating herself about fitness and proper diet. Shortly thereafter, her career took off and now she uses the power of that knowledge to help others to feel better about themselves through diet and exercise. She offers help through her videos and dieting guides on the internet.

More here:
Top 50 Most Attractive And Inspiring Female Fitness Models

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With fitness centers and yoga studios shuttered during the COVID-19 pandemic, area instructors are shifting to virtual instruction to provide community members a way to remain active.

I decided to offer virtual fitness classes at this challenging time, to help as many people as I can, feel a sense of togetherness, in a time of physical isolation, said Korinn Mowrey of Makin' Waves in Health & Fitness in Hope, who is offering instruction through her Facebook page.

She said the Facebook platform allows virtual attendees to comment during the class, have fun, and joke with fellow attendees.

It's important to keep our health up both physically and mentally, she said. We need to boost our immune systems to fight against the virus if need be, and depression is the fastest way to break the body down.

She urges her students not only to maintain strength, but to get stronger.

To help boost the Midcoasts immune systems, Mowrey is offering both online fitness and nutrition classes.

We made delicious cranberry muffins together, using ingredients containing large amounts of disease fighting vitamin C and anti-oxidants, she said. My viewers feel like they're doing something for the cause, by supporting one another and at the same time staying fit and healthy. It's a win win for everyone.

Starting Monday, March 23, Mowreys classes will begin on Facebook at 10 a.m., with her letting views know the day before which virtual session will be taught the next day: zumba, powertone, strength training, barre, or nutrition.

I keep them guessing until the day before, so they have something to look forward to and then get excited about, she said.

A Thomaston-based Hybrid Fitness has shifted all of its training sessions to be conducted virtually over Zoom, a platform Hybrid Fitness owner Hunter Grindle said allows his instructors to guide members through workouts and provide coaching in real time.

We are even doing virtual high fives by putting our hands up to the webcam, said Grindle.

Hybrid Fitness is offering virtual training sessions in strength, cardio, yoga, or Pilates from Monday to Saturday from 9 a.m. to 6 p.m. (Those interested in attending a virtual session can emailHunter@HybridFitnessGym.com.)

Shifting to virtual instruction was important for Grindle, as a way to ensure members remain on track with their fitness and health goals.

We decided to offer virtual fitness instruction because although we are forced to close down our gym, that doesn't mean that our members should stop being active, said Grindle. This also allows us to stay in business and continue to financially support our team.

On Thursday, Grindle announced to members a gym equipment rental program allowing members to rent the gyms equipment at no cost so they can continue to use their favorite equipment at home.

He noted it is key to ones well-being to stay committed to their fitness routines amid these times, whether the sessions are virtual or simply on their own.

I believe it is more important than ever for people continue their fitness routines, whether virtual or not, he said. Because our social lives are being limited, the virtual workouts and workshops we are doing help replicate that bond that people have at our physical location. There is plenty of literature out there that links social and relationships to health and well-being.

For those not interested in virtual sessions, or looking for ideas to supplement the virtual instruction, Grindle offered this: The weather has been gorgeous! Get outside and go for a walk on the breakwater, or hike one of our beautiful mountains!

The rest is here:
Midcoast turns to virtual fitness sessions with familiar teachers - PenBayPilot.com

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La PORTE Anytime Fitness is doing their part to help their local communities through these difficult times.

Due to the recommendations from the Center for Disease Control and Prevention (CDC) and state and local government agencies, the clubs recently voluntarily closed down temporarily amid the coronavirus pandemic in effort to prevent the spread of the virus.

Being a club that prides itself being a supportive community to its members, Anytime Fitness decided that when they had to temporarily close, they want to do something to help those affected by the coronavirus pandemic.

On Wednesday, Anytime Fitness clubs will donate meals to children that are out of school. Lunch bags will be available for pick up in La Porte from noon-4 p.m. and Michigan City from noon-4 p.m.

We knew we had to do something to help those who needed our help, said Kevin Scott of Anytime Fitness. From the parents that are laid off, to the kids that are out of school, things are different right now and if we have the opportunity to help, its a no brainer.

Items that will be in the lunch bags will be apples, granola bars, juice boxes, mac & cheese, cereal, combos and Spaghetti Os.

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Anytime Fitness donating meals to kids that are out of school - The Herald Argus

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