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Body recomposition: How to lose fat and gain muscle at the same time – CNET
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Lean out, tone up, get ripped... they all mean the same thing: body recomposition.
If you've ever said something like "I want to tone up" or "I want to lean out," you were referring to body recomposition, even if you didn't know it. Body recomposition -- or altering your physique by burning fat and gaining muscle at the same time -- is a different approach to health and fitness than the typical weight-loss mindset.
Many people think that true body recomposition is impossible because of this conundrum: To reduce your body fat, you have to eat fewer calories than you burn. But to build muscle, you have to eat more calories than you burn.
Your body is smarter than you may give it credit for, however, and by keeping a close eye on your diet (specifically when you eat what) and your training, you can absolutely lose fat and gain muscle at the same time.
Read more:The best at-home fitness equipment in 2020
Body composition refers to your body fat percentage and lean mass percentage.
Your body composition is the ratio of fat mass to lean mass in your body. Sometimes, body composition is used interchangeably with body fat percentage, but body fat percentage is just one part of your overall body composition.
Lean mass includes muscle, bones, ligaments, tendons, organs, other tissues and water -- in other words, everything that's not body fat. Depending on what method you use to measure your body composition, you may see water as its own percentage.
Read more: The best body composition scales for 2020
Body recomposition refers to the process of changing your ratio of fat mass to lean mass -- that is, losing body fat and gaining muscle mass. The goal of body recomposition is to lose fat and gain muscle simultaneously, unlike the traditional approach of "bulking and cutting" in which you intentionally put on a lot of weight first (muscle and fat) and then go through an intense calorie deficit.
When your goal is body recomposition, ditch the scale and use a tape measure for a better idea of your progress.
Body recomposition isn't about weight loss; it's about fat loss. On a body recomposition plan, you may maintain your current weight or even gain weight -- remember hearing "muscle weighs more than fat"?
Muscle tissue is in fact denser than fat tissue: The more muscle mass you gain, the more you'll weigh, even if you lose fat at the same time. What changes, instead of weight, is your physique. As you progress through body recomposition, you may notice changes in your body, such as an overall firmer look or that your clothes fit differently.
For example, I weigh exactly the same now as I did before I started exercising and eating healthy. I wear smaller clothes, however, and my body has more muscle tone than it did before. I also feel much stronger than before I began a strength training program (a nonaesthetic benefit to body recomposition). So you can ditch the scale, because it doesn't differentiate between fat loss and muscle loss, and weight loss isn't the primary goal with body recomposition.
There's one caveat to consider, though: If you want to lose a large amount of body fat and don't intend to put on much muscle mass, you may lose weight in the long run.
Read more: 6 health metrics that are more important than your weight
Because you're trying to do two things at once -- lose fat and gain muscle -- you can't treat a body recomposition plan like a fad diet. Healthy weight loss and healthy muscle gain both take a long time on their own: Put them together and you're in it for the long haul. The slow, steady process of body recomposition offers sustainable results, though, so you'll enjoy your new physique for as long as you maintain healthy habits.
Body recomposition is a fine balance between building muscle and losing fat.
Body recomposition truly comes down to your specific health and fitness goals. Unlike traditional methods of weight loss -- such as very low-calorie diets or periods of really intense cardio exercise -- there's no real protocol for body recomposition.
There are basic guidelines to follow. To successfully change your body composition, you need:
Read more: 20-minute high-intensity interval training workouts to burn fat
Fat loss ultimately comes down to your calorie maintenance. To lose fat, you must eat fewer calories than you burn. Cardiovascular exercise, or combined cardio and resistance exercise, alongside a healthy diet still stands as the best techniques for fat loss -- there's just no way around the science.
Read more: Eat more, weigh less: These high-volume foods will fill you up on fewer calories
Building muscle requires resistance training.
To build muscle, focus on two main factors: weight training and protein consumption. Strength training is essential to changing your body composition -- your muscles won't grow if you don't challenge them.
Additionally, you can't build muscle without being in a caloric surplus, so you must eat more calories than you burn to promote muscle growth. While all macronutrients are important, protein is especially important for building muscle. Without enough protein, your body will struggle to repair the muscle tissues that get broken down during weight training.
Plus, studies show that a high-protein diet can help with losing fat and gaining muscle at the same time. Research shows that, while in a calorie deficit, consuming more protein than you normally might can help preserve your lean body mass (a.k.a. muscle mass) than being in a calorie deficit without changing your protein intake.
In people who have already been following a strength training program, increasing protein intake and following a heavy weightlifting routine leads to improvements in body composition.
Read more: The 7 most important strength-training moves for building muscle
Body builders are known for their ability to achieve insanely lean and muscular physiques. This obviously isn't everyone's goal, but it's a good example of what's possible with body recomposition.
It sounds confusing that you have to eat fewer calories than you burn to lose fat, but you have to eat more calories than you burn to build muscle. It's actually pretty simple when you learn about the concept of calorie cycling: modifying your calorie and macronutrient intake to match your goal for the day.
The first thing you need to do is figure out your maintenance calories, or how many calories you burn on a day you don't exercise. You can see a certified personal trainer, dietitian or other health professional to find this number, or you can use an online calorie calculator.This one from Mayo Clinic uses the Mifflin-St Jeor equation, which pros consider the gold standard.
On days that you do cardio exercise, you should consume enough calories to meet your maintenance number. Consuming maintenance calories on a cardio day ensures that you're in a slight deficit to promote fat loss, but not in a deficit so large that your body starts using muscle tissue as fuel. We want the muscle!
Read more: Should you lift weights or do cardio first?
On days that you do a strength training workout for 30 minutes or more, eat more calories than your maintenance number with a focus on protein. Depending on how much muscle you want to put on and how quickly you want to gain it, add 5% to 15% to your maintenance calories.
On days that you don't work out at all, eat slightly less than your maintenance calories -- decrease that number by 5% to 10%. This number is called your "rest day calories."
If you're still confused, think of it this way: Every day, you consume new calories and your body must decide what to do with those calories. Your body essentially has three basic choices: immediately burn the calories for fuel, use them to repair and build muscle tissue or store them as fat.
If you're looking for a body transformation, you definitely don't want to store calories as fat. But you do want your body to use new calories to repair the muscles you broke down during weightlifting workouts.
So, you'll eat more calories (and protein) on weight-training days so your body uses those calories and nutrients to fuel muscle repair, and thus muscle growth. And you'll eat fewer calories on cardio days and days that you don't work out because you want your body to use the fat it already has as fuel -- not to use new calories as fuel.
By combining these two tactics, you can successfully achieve body recomposition.
Ready to hit the gym? Make sure you get the best pair of shoes for your workout.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Body recomposition: How to lose fat and gain muscle at the same time - CNET
Emotional Eating May Soar Due to Coronavirus Anxiety and Nationwide Shutdowns – GlobeNewswire
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Los Angeles, CA, March 23, 2020 (GLOBE NEWSWIRE) -- At the present time, America is facing unprecedented lockdowns due to the spread of the coronavirus (COVID-19). As the military begins to roll out in cities like New York and Los Angeles, store shelves are ravaged and job losses become imminent, many people may be experiencing increased anxiety and depression in the face of these national uncertainties. In times like these, its important that while you prepare your household for the days, weeks and months to come, you also take measures to protect your mental and physical health. Being on lockdown in the home can increase stress and cabin fever, leading people to take on potentially harmful habits such as emotional or stress-based eating to cope with the constant unfolding of events.
The biggest consequence of emotional eating is of course weight gain. A quick, total gain of 10-20% can increase blood pressure markers, blood sugar markers and cholesterol markers. One thing you dont want to do at a time like this is further damage your health, particularly considering how weight gain can lower your immunity and ability to fight diseases. This is especially true if the diet youre following is made up of primarily processed foods and sugars. Here are some tips to keep your and household healthy at this time:
Buy fresh produce rather than processed items when you shop Due to the stockpiling of items and need to remain indoors. Many people are choosing processed items in masse. If youre already going to the store to restock 1-2 times per week, grab more fresh vegetables, fruits and produce instead.
Take walks Lacking sunshine (Vitamin D) can have a range of health problems from increased inflammation to decreased immunity. As long as youre practicing social distancing, getting out for a brief 20-30 minute walk can keep your weight down and provide great health-saving benefits.
Eat on a schedule It can be very tempting to consistently snack while at home. If youre an emotional eater, snacking can become a major source of unnecessary calories. Try to restrict your meals to 2-3 times per day.
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Interested in how medical weight loss can help manage your emotional eating and anxiety? New Diet Doc patients can call or easily and effortlessly visit https: https://www.dietdoc.comto complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. DietDocs physicians all received specialized training in nutritional science and fast weight loss. DietDoc reviews each patients health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patients age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state-of-the-art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of DietDoc patients report incredible weight loss results with the majority losing between 10-15 lbs. or more pounds per month.
At Diet Doc, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available six days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to Diet Doc for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.
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Diet Doc Contact Information:
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(800) 581-5038
Disclaimer: The statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease. All information presented here is not meant as a substitute for or alternative to information from healthcare practitioners. Please consult your healthcare professional about potential interactions or other possible complications before using any product. The Federal Food, Drug, and Cosmetic Act requires this notice.
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Emotional Eating May Soar Due to Coronavirus Anxiety and Nationwide Shutdowns - GlobeNewswire
Amid the Coronavirus outbreak, don’t just study or work from home, get smarter at it! – EdexLive
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The new buzzwords - Work from Home and Study from Home. Youve heard them before, but never have they seemed so relevant and urgent as they do today. Even as the world was slowly experimenting with a Work from Home [WFH] and Digital Learning model as a viable solution in urban spaces, the past twoweeks have made it a sudden on-ground reality. And to help you ease into this rapid shift quickly and productively, here are surefire hacks from experts the world over!
SET UP A WORKSTATION (NOT THE COUCH)Designate an area of your house as the place you will study or work from. It neednt be anything fancy, just a desk & chair to create a conducive, neutral space for you to focus. Make sure your chair is comfortable and you have a handy whiteboard and marker to make notes, reminders and timetables (especially after phone calls, video conferences and webinars).
MAKE LISTS (NOT PLAYLISTS)Lists are fun, lists make life easier! At least thats what the most efficient individuals believe. So, try this, every morning, just beforeyou start the days work, make a list of things youd like accomplished. Pro tip: Scribble the list on a surface you can change and alter through the day (because of course that list is going to change).
YOUR OWN BOOKMARKING MECHANISMAlthough there are plenty of phone and desktop apps that double up as digital sticky notes or reminders, nothing beats the real thing. Use the simplicity and efficiency of sticky notes to earmark a book, make a note, create a mind map and so much more. Students especially know how resourceful sticky notes can be as tabs, bookmarks and fact tablets.
SET REALISTIC WORK,STUDY HOURSNow that specific work and study login times seem elastic, set yourself a very clear start and end time. Same goes for students -since you dont have the delightful bell going off, its imperative that you set yourself healthy and regular start and end times. Keep an alarm, write your end time on your whiteboard - whatever works for you, but stick to it.
EAT A NUTRITIOUS, BALANCED DIETIn times such as these, it is important to eat healthy, nutritious food. And whether youre working or studying at home, make it a combined fun practice to schedule common break times so that you can eat andsnack as a family!
ARM YOURSELF WITH THE RIGHT TOOLSIt is a proven fact that WFH was steadily going to be our common reality the world over even before this period of social distancing. Which is why you need to get your hands on products that help sustain your productivity at home. Be it stacks of sticky notes or easy to install whiteboard films in different sizes, these products can set you up and have you good to go, in a jiffy.
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Amid the Coronavirus outbreak, don't just study or work from home, get smarter at it! - EdexLive
Heart disease is the number one killer of both men and women – Marshalltown Times Republican
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Dear Readers: This past week I attended the funeral of my best friends brother who died suddenly of a massive heart attack. He was only 49. You dont realize how many lives one life touches until you attend a funeral. The exchange of love and support between friends and family, the stories that begin with Remember when . . .?, the laughter that softens the tears. Does the dearly departed know how much he meant to other people? I sure hope so.
Heart disease is the number one killer of both men and women in the U.S and worldwide. There are several risk factors for this illness, some of which are listed below:
High cholesterol is defined as greater than or equal to 200 mg/dL. Your cholesterol should be monitored annually. Changes in diet and/or medication may be needed to combat elevated cholesterol.
Family history is a risk factor we cannot change, but we can be aware and be proactive. If a parent has heart disease, high blood pressure or diabetes, this puts you at a higher risk for all these conditions.
Uncontrolled high blood pressure increases the workload of the heart. Blood vessels become stiff which makes it easier for plaque to build up. When there is plaque build-up, blood flow to the heart is restricted and if left untreated, will likely lead to a heart attack.
Overweight People with excess body fat, especially around the waist, are at increased risk for heart disease. Losing weight isnt easy and doesnt happen overnight. Get the support you need.
Physical Inactivity People with sedentary lifestyles have higher rates of heart disease than their active counterparts. When beginning an exercise routine, start with 10 minutes a day. Increase five minutes per week to reach a goal of 30 minutes most days of the week. Choose an activity you enjoy so that you will be more likely to keep up the good work.
Stress Perhaps the most cunning risk factor. We all have stress in our lives, but many of us do not have healthy coping mechanisms to deal with it. Some people overeat to comfort themselves. Others self-medicate with the alcohol. Both of these mechanisms provide temporary relief, but when the buzz or sugar high wears off, the stress remains.
More effective ways of dealing with stress include meditation, journaling and if needed, counseling. There is no shame in needing help. After all, when you have a toothache, you see a dentist, so if you have difficulty with your emotions, see a therapist. We were never meant to walk this journey alone. If finances are a concern, seek a therapist whose fee is based on a sliding scale.
Diet a diet high in fat, calories and sugar will likely lead to extra pounds, which increases your risk for heart disease. Eat a diet rich in fruits, vegetables and whole grains. Choose lean meats and mono- or polyunsaturated fats.
Know your risk factors and know your numbers (cholesterol, blood pressure, etc.). Education is the first step in taking care of yourself, but education without action avails little. Start today. Time may be luxury you do not have.
-
Leanne McCrate, RDN, LD, CNSC, aka Dear Dietitian, is an award-winning dietitian based in Missouri.
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Heart disease is the number one killer of both men and women - Marshalltown Times Republican
Coronavirus and health: What can you do to boost your immune system? – Deseret News
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SALT LAKE CITY As the COVID-19 pandemic numbers keep climbing, people are asking if theres more they can do to stay healthy, in addition to following public health recommendations.
We are told 75% to 80% of us will at some time be exposed to this, said Dr. Preston Wilson, a family practice provider at Jordan Family Health in West Jordan. We need to prepare ourselves for when that happens.
Can you boost your own immune system or improve your health enough to skate lightly through the public health crisis?
Looking at more than 200,000 cases worldwide has already shown that those most at risk are adults older than 60, people with chronic medical conditions like diabetes or heart disease and those who have compromised immune systems, including anyone who had an organ transplant.
Experts tell the Deseret News that even those at high risk can do certain things to be as healthy as possible, not only during an infectious disease pandemic but in general. Patients should follow not just the basic advice, but tailored recommendations, too.
Wilson said patients still come in for care and admit they continue to smoke, though COVID-19 can be deadly as it can settle in the lungs. Others admit they havent changed their diets to control their diabetes.
As much as we are concerned about this virus, I dont know that we are doing everything we can to maximize our bodys ability to fight it when exposed to it, said Wilson.
Could building your immune system and health really be as simple as sleeping, eating right, exercising, laughing and staying calm? Experts explain why each has value.
Take this seriously, said Wilson. If you are healthy and strong and you are taking care of your body and maximizing its ability to fight infection, then you have a super high likelihood of recovering very well from this.
Myriad studies have shown that sleep is needed for good health, but many people insist on treating it like a commodity they can skip when pressed for time.
Wilson said that sleep is the first thing that comes to mind when asked if its possible to strengthen ones body and its immune system. Thats when the body recovers from the day.
We know that our immune system gets depressed when we are limiting our sleep and dont get enough, he told the Deseret News. By enough, I mean on average 7-8 hours for adults, and more for children, maybe.
Hes not sure you can produce immunoglobulins better by getting more sleep. But he knows its important to a healthy life, both physically and mentally.
Food is more than fuel in Jennifer James book. The registered dietitian nutritionist and certified health coach at Ogden Regional Medical Center said healthy food choices are the raw materials that allow the body to build proteins, blood cells, immune system cells to fight infections and more. Vitamins and minerals run the chemical reactions that go into the cells, she added. For instance, cells have to have B vitamins to create energy.
The interaction of nutrition and the body is akin to building a house a complex process that needs wiring and plumbing and foundation and framing work, among many other things.
The human body requires vitamins and minerals, proteins, carbohydrates, fats, fluids all those things to keep the body functioning at top capacity. Eating an unbalanced diet or one with a lot of processed food doesnt provide whats needed for the chemical reactions to take place or for the body to be able to build new white or red blood cells, soft tissue, heal wounds and keep the brain going strong. A diet of food as close to its raw form as possible can do all that fairly easily, she said.
Theres no one miracle food, she added. I encourage people to do a whole-food diet, mostly plant-based, colorful foods you prepare from scratch. Its OK, though, to enjoy an occasional less-healthy treat.
Dont eat a bunch of garbage, Wilson said. What you put into your body determines what you get out of it.
James suggests getting an app that tracks food intake and breaks down the vitamin and mineral content, among other things. She particularly recommends one called Chronometer.
Dont lose your sense of humor in a crisis. The Mayo Clinic writes that laughter really does reduce stress, which has a cascade of smaller, immune-system-friendly benefits. A hearty laugh doesnt just tickle your thoughts; it gives organs a burst of oxygen and releases endorphins in the your brain. Laughter varies your heart rate from fast to slow, which is good for you. And it helps your muscles relax.
Perhaps best of all, laughter and positivity can release stress-busting neuropeptides to counter the chemistry that negativity, stress and anxiety induce.
So yeah, this is a very challenging time. But appreciate its funny moments, too.
The memes have been hysterical on the toilet paper hoarding, James said. Humor is wonderful.
The greatest mental health need is finding some balance, Wilson said. We know that people who suffer more from depression and anxiety seem to suffer more chronic disease. It may be that they are not sleeping well or not doing the things they need to do to stay healthy.
Relaxing, which cuts stress, is critical. When the stress hormones are elevated, that does not help our immune systems, said James. She likens it to her experience pushing through finals in college, stressed to the max, then going home. I was always sick at Christmas.
Shes among experts who believe being worn out and stressed makes people an easy target for illness.
Meditation is being heralded worldwide for its mental health benefits, from lowering blood pressure and heart rate to perhaps improving memory and building the immune system. It takes about two months of doing it regularly for as little as five minutes a day to see results. There are free and paid apps to help, and people can choose where and when to do it. Some people like music, some a mantra, others a voice guiding them.
Everyones mind wanders while meditating, James said. Just pull it back to what you were focusing on and do it consistently, she said.
Some school districts (when class is in session) are embracing meditation as a way to help students focus and calm themselves and manage their stress.
To manage emotions in a healthy way, James suggests doing things one enjoys, like journaling or crafts or other things that provide a sense of peace and satisfaction.
Dont stew over your emotions. Acknowledge them and let them pass, she said. Pay attention to how you talk to yourself positive and encouraging helps a lot.
Regular moderate exercise is very important. But dont overdo it. Overstressing your body may weaken the immune system and make people vulnerable to illness, James said.
Besides being good physically, there are mental health benefits. A nature walk, for instance, is good all around.
Lots of gyms and other organizations are offering exercise routines online while people are social distancing during the pandemic. Older folks can find ideas from YouTube videos on the National Institute on Aging, AARP and other sources.
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Coronavirus and health: What can you do to boost your immune system? - Deseret News
Motivation: How to get it, keep it and use it, even during a pandemic when you may need it most – CNN
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Maybe now, due to restrictions on some activities, there are some goals you can't pursue. But for others, this could be an ideal time to work on yourself.
You suddenly have the opportunity to spend more time exercising outside, to pick up the book you've been meaning to read or get your attic organized. If your goal has been to eat a healthier diet, you can now focus on learning how to nurture yourself with homemade meals instead of gravitating toward sugary snacks at work.
While it can be hard to find and maintain the motivation to make a habit stick, experts have some motivational secrets to propel you through the quicksand of inertia to achieve your goals.
Finding motivation
"Rewards are not always enough, because when we move on from deciding to do [something], our focus changes," said Agata Ludwiczak, lead author of the study and research fellow from Queen Mary University of London.
"When deciding, we tend to concentrate on and base our decisions on rewards. When executing an action, we switch our attention to the effort required," Ludwiczak said. "If this effort is more than we anticipated, we might abandon the task, deciding it's not worth it."
To investigate the relationship between effort and reward, researchers presented participants with an exercise of physical effort (squeezing a joystick), and a form of mental effort (solving mathematical equations). They were also presented with combinations of high or low effort and high or low financial rewards and asked to choose which they wanted to attempt.
The study found that although participants were guided by high effort and high financial reward, their performance ultimately depended on the amount of effort they had to expend rather than their initial desire for that reward.
The authors hypothesize that the parts of the brain involved in reward processing seem to be particularly active during choice, but less active during execution.
To combat this mental tendency and achieve a goal, the study's results suggest following two steps: First, when deciding between goals, consider how much work each option involves so you're mentally ready for the degree of difficulty. Second, when things get hard as we work toward our goal, we should focus on the end reward, rather than the effort.
Imagining the reward in these moments can help you to push through when you need the help.
What could also work at this stage is distraction -- taking your mind off effort and focusing on something else -- or giving yourself small rewards as you exert effort, Ludwiczak said.
"Some people already intuitively implement this advice -- they listen to music when studying or exercising, which provides distraction and immediate rewards," Ludwiczak said.
Keeping the fire burning
After you've finally accomplished your goal, getting hit by life's problems can make it difficult to stay on track and remember why you started working toward your goal in the first place.
Dopamine release creates feelings of satisfaction and reward, which motivate you to repeat a specific behavior.
Inflammation may alter dopamine by depleting an enzyme called BH4, which helps regulate functions of the heart, brain, gut and reproductive systems, and is also essential for the synthesis of dopamine, the report said.
In this way, it's not that the reward becomes less valuable or alluring -- it's that inflammation may reduce the amount of effort the brain expends by increasing the perceived cost of the effort itself. In this case, motivation becomes less related to a matter of preference -- "Will I?" -- and more related to perceived ability -- "Can I?"
Studies testing the strengthening or reduction of dopamine in humans have shown "a real shift in an individual's willingness to expend efforts for rewards," said Michael Treadway, author of the study, a clinical psychologist and associate professor in Emory University's Department of Psychology.
Engaging in these activities and eating a healthy diet can set you off on a cycle in which being healthier helps you to stay motivated and vice versa.
Hitting goals on a continuous loop
Finding a reward you want to aim for is key in maintaining motivation, Ludwiczak said, as we want rewards, but usually not at all costs, so making sure we don't waste our effort is important.
"Think about hiking," she said. "When you're setting out on an adventure, you need your backpack, supplies and equipment, but you also need a compass to tell you where you're heading. Without one or the other it is not likely to be a very successful trip."
By putting in effort every day, reminding yourself of the rewards when life gets rough and utilizing diets or activities that raise your dopamine levels, you may increase your chances of staying motivated, turning tasks from difficult to doable, even during a global pandemic.
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Motivation: How to get it, keep it and use it, even during a pandemic when you may need it most - CNN
Get out of your PJs – some practical advice on working from home – Fora.ie
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None of us probably realised how quickly many of us would be working from home, whether by necessity or design.
If you havent done it before, then its an entirely new experience and you really should have a set of rules or guidelines to make it the most effective solution for everyone, writes.
Get out of your PJs
It sounds obvious and you dont need to leap out of bed into a three-piece suit but its important to time shift into work mode and changing how you dress is a key part of that transition.
Ideally, wear clothes youd like to be seen in out and about. Even though youre not physically at work, youll feel ready to take on the world, particularly if that includes an early morning video call with colleagues, which many companies are doing.
Your usual grooming habits should also apply whether thats shaving, brushing your hair or putting on make-up.
Create a work area in your home
It doesnt have to be a boardroom, but having a designated space to keep your work materials organised is important. This helps to keep your work and home zones separate as ideally, you need to preserve both.
For many, its not possible to have a full room as an office; others might have that luxury but all you need is a corner with a specific table and chair (or even just part of a table) to set your stuff on so it wont be disturbed when you leave work and is intact for your next working period.
Daylight is also really important to how you feel, so the closer to the source the better. Avoid working in areas other than your designated workspace and consciously finish at the end of each day by tidying up your stuff and happily shutting off your computer (or work connectivity).
Then, unless extremely urgent, you should also avoid looking at work-related emails on your phone outside of office hours. Theyll still be there for you to see the next day.
Work well, and know when to finish
Try and keep the same hours as you usually do in your office and work as productively and meaningfully as you possibly can.
Many people report that, without the immediate social interaction provided by office colleagues, their productivity initially increases and they get loads more done. That higher level of pace can be short-lived and you need to remember that working from home is not a race. It also shouldnt be unduly stressful as such.
Its also important to operate on the same schedule as the team you work with in your office, so there is collaboration and work sharing, particularly on important projects.
Your family or housemates need to know your working times too and that you will need to disconnect from them during the day, which is not always easy.
After a productive day, dont be tempted to carry on working into the evening just because, for example, there isnt much else to do. While you cant necessarily get out and about to meet people, you still need downtime to recharge your batteries and your mental wellbeing.
Enjoy reconnecting and giving those you care about at home your full attention. Open-air walks (including of course full social distancing), jogging, cycling, books and movies are all still viable and healthy options.
Newsflash tune in and tune out
The world is in a serious crisis and Ireland is too. If you want, you could have wall-to-wall news, a constant diet of social media and push alerts on every topic under the sun, particularly if it relates to COVID-19.
In todays tech-enabled age, there is a phenomenon we can call Information Anxiety Syndrome.
On the one hand, people feel they always need to know more; on the other, people feel overwhelmed by everything they see and hear in the media (which is currently very frenzied).
As Taoiseach Leo Varadkar said in his recent televised address, finding a balance is key. News is, of course, very important. Only tune into, read or browse your most trusted sources of media, which usually means our thankfully high-quality national news outlets and also includes many other reputable Irish and international sources.
Twice a day might be enough, its up to you but dont overdo it. Avoid the hundreds of scare messages that are doing the rounds. Its easy to get distracted so take deliberate breaks from all of that.
Turn off non-essential notifications and close any apps that are constantly clamouring for your attention. Be discerning and avoid being lured into fake news or circulating it. Youll feel more content to be in control.
Hello? Is there anybody there?
If you havent worked from home before it can be a bit of a culture shock, especially if youre suddenly launched into it as so many have been within the current crisis.
Its really important to stay in touch with your organisation, large or small. So that means communicating.
One-to-one contact with colleagues creates understanding and eases the path for collaborative working. So, if youd normally have a conversation or meeting about matters with a co-worker or your manager, you still need to do it and that means calling them by phone or video, usually for a quick chat or more detailed discussion on what needs to get done.
Its also important to know expectations about how often you should report or check-in. Many organisations and project teams are organising regular daily video calls. If your manager hasnt told you this, or you havent told your direct reports, you need to clarify that.
Of course, email and file sharing remain important. As would normally be the case, only copy in people who are directly involved in your work. This helps to avoid stressing people out who may also be busy on other fronts and in other work groups.
If in doubt on any aspect of your home working role, ask someone else how they are getting on and share tips and experiences.
Working from home can be somewhat isolating particularly under the current circumstances. It may take time, but everything will work out. You should also keep some notes of the tasks you have accomplished and your personal experience in home working to feed this back to your organisation in due course.
Socialise, while social distancing
Working remotely, particularly for the first time, it can be hard to maintain the bit of banter and friendly interaction that characterises every great place to work. So, apart from using your technology just for work, stay in touch with colleagues by phone, video, emails and social media, particularly at normally designated break times, for example by organising a virtual lunch or coffee break.
Continue your usual social interaction with colleagues by reaching out and chatting regularly. This is also particularly helpful for any colleagues who may be a bit stressed out by everything thats going on.
A friendly word, a cheerful smile, even through the medium of technology, means everything.
Finally, when you get home from work (imagining that transition in your own home as such), be sure to socialise with family and friends, particularly anyone who is self-isolating at this time and anyone who is vulnerable or elderly.
The latest films, books, and yes, even the news, are a good place to start. The immediate novelty, if thats what it is, of home working could wear off a bit in the weeks and months ahead but by having a well-structured routine and ensuring ongoing, regular interaction with colleagues and friends, you will prevail.
John Cunningham is the commercial director of recruiter Morgan McKinley
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Get out of your PJs - some practical advice on working from home - Fora.ie
Social distancing tips to stay sane and safe – Early Bird Newspaper
Diets that Work Comments Off on Social distancing tips to stay sane and safe – Early Bird Newspaper
MUNCIE, Ind. Practicing social distancing to mitigate the COVID-19 pandemic may sound scary or impossible to do, but there are ways to appropriately handle the process, says Jagdish Khubchandani, a health science professor at Ball State University.
The Centers for Disease Control and Prevention hasissued guidelinesto limit the spread of COVID-19 that include recommendations for social distancinga term epidemiologists use to refer to a conscious effort to reduce close contact between people and hopefully stymie community transmission of the virus.
Social distancing can be tough on people and disrupt the social and economic fibers of our society, Khubchandani said. Given the existing crisis of isolation in societieswith probably the loneliest young generation that we have todaysocial distancing can also take a personal health toll on people, causing psychological problems, among many others.
Khubchandani recommended 15 ways to counterbalance the effects of social distancing:
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Social distancing tips to stay sane and safe - Early Bird Newspaper
10 of the Best At-Home Fitness Programs | SELF
Exercise Programs Comments Off on 10 of the Best At-Home Fitness Programs | SELF
Heather Hazzan. Wardrobe Styling Nicole Chapoteau. Makeup by Ingeborg. Hair by Hide Suzuki8. P90X
What it is: An intense 90-day fitness program done for one hour a day, six days a week.What it costs: $120 for the DVDs, or you can join Beachbody On Demand ($39 for three months, $59 for six months, or $99 for 12 months) for access to this and other Beachbody exercise programs.
P90X is something of a "cult classic" workout program, and it's got a hardcore reputationafter all, the X stands for "extreme." Created by Tony Horton, the challenging workouts are done for one hour a day, six days a week, for 90 days. The workouts are varied, incorporating resistance training, cardio, plyometrics, abs work, martial arts, and yoga.
There are a few pieces of equipment required: Namely, a set of dumbbells or lightweight resistance bands, plus a chin-up bar that you can put in a doorway. The program comes with a DVD set of 12 workouts, as well as a nutrition plan and a workout calendar.
Get it here: $120 for the DVDs, beachbody.com; or $39-$99 for a Beachbody On Demand membership, beachbodyondemand.com
What it is: A fitness community offering a variety of free and paid workouts, plus a paid nutrition plan.What it costs: Free, or $13/month for Studio Tone It Up membership
Tone It Up, created by Katrina Scott and Karena Dawn, is more of a fitness community than a program, per sethe website is full of free workouts and offers daily moves. The brand also runs regularly rotating challenges throughout the year, which you can catch on the Instagram or website.
There's also a weekly workout calendar that incorporates additional workouts from the Studio Tone It Up app, which costs $13 a month. And there's no shortage of variety. Types of workouts include HIIT, total-body strength, cardio, and routines geared toward certain areas, like arms, abs, or glutes. There are also workouts inspired by boxing, barre, yoga, and more. The workouts range in length, and while some are bodyweight only, others require equipment such as an exercise ball, sliders, resistance bands, and dumbbells.
(If you're also looking to work on healthy eating habits, you can also opt for Tone It Up's signature nutrition plan, which costs $100.)
Get it here: $13 per month, toneitup.com
What it is: A different strength or cardio workout every day for 80 days.What it costs: Only available on Beachbody On Demand, which costs $39 for three months, $59 for six months, or $99 for 12 months (and includes access to all other Beachbody exercise programs).
There's no getting bored with Autumn Calabrese's 80-Day Obsessionthere are 80 different workouts, so you'll have something new every day. There are cardio classes and strength sessions geared toward different muscle groups, including legs, arms, abs, glutes, as well as total-body strength workouts, and each workout lasts 30 to 60 minutes. As for equipment, you'll need light, medium, and heavy dumbbells, looped resistance bands, and sliders.
The program is available with a Beachbody On Demand subscription, and in addition to the workouts themselves, you'll also get an 80-Day Obsession workout calendar, tracker sheets, and an eating plan.
Get it here: $39-$99, beachbodyondemand.com
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10 of the Best At-Home Fitness Programs | SELF
Anxiety about coronavirus can increase the risk of infection but exercise can help – The Conversation CA
Exercise Programs Comments Off on Anxiety about coronavirus can increase the risk of infection but exercise can help – The Conversation CA
Worried about COVID-19? You may be putting yourself at undue risk, because chronic 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.
As an associate professor in the department of kinesiology at McMaster University, I direct a team of researchers in the NeuroFit Lab, where weve shown that psychological distress can compromise mental health.
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.
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 program has their iris scanned to 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 a pathogen-associated molecular pattern (PAMP).
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 a sterile 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 as inflammasomes. 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 demonstrated how 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.
What can we do to prevent panic and bolster immune protection?
Physical activity can protect your body from chronic stress-induced inflammation.
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.
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