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Exercise and adaptive sports have been proven to build resiliency among wounded veterans. Through new purpose, unwavering support, rekindled determination, and a focus on ability and not disability, these warriors can heal. The United Nations Office of the High Commissioner for Human Rights (OHCHR) reported that 13,000 people had been killed in the Ukraine conflict as of 2019. Upward of 30,000 soldiers have been badly wounded since the war began in 2014.

These injured soldiers come back with burns covering much of their bodies, extensive brain damage, and chronic phantom pains from amputations. Around half of them are also suffering from symptoms of post-traumatic stress disorder (PTSD). Once home, their new war is just beginning.

The Ukrainian government struggles to provide basic care for these veterans, with private non-profits often stepping in to pay for things like prosthetics. Seeking help for mental health illnesses, like PTSD, carries a strong stigma for Ukrainian society. Psychologists and non-profit wounded warrior programs in Ukraine have been working hard to change that.

In 2015, Col. (Dr.) Vsevolod Stebliuk introduced the first complex psychological and physical program for the rehabilitation of war veterans at Irpin Military Hospital in Ukraine. It's there that veterans are introduced to things like exercise therapy to build resiliency. Wounded Warrior Ukraine also teaches PTSD workshops, deep breathing and exercise therapy to Ukrainian veterans.

In 2017 the Ukraine team made its debut at the Invictus Games. This was monumental for these veterans who were struggling with devastating visible and invisible wounds from war. The Invictus Games helped them by not only building a community of support, but by giving them purpose and passion through adaptive sports. The word "Invictus" is Latin for unconquered implying that although forever changed by war, they will not be overcome.

Marsha Gonzales, a retired United States Air Force veteran and current Air Force Wounded Warrior (AFW2) Branch Chief for Warrior Care Support, is the manager of Team US for the 2020 Invictus Games. While at a meeting for the games, she met the manager for Team Ukraine, Oksana Horbach. Horbach shared with Gonzales her concern for her team, as Ukraine did not have the same access to financial resources as other countries. Gonzales decided to help.

When discussing different options of support, Gonzales remembered that AFW2 had equipment that was to be recycled. It was at this moment that AFW2 helped establish Team Ukraine's first-ever wheelchair basketball team to compete in the 2020 Invictus Games.

Ten specialized wheelchairs were delivered to Ukraine in February, and with them came two AFW2 coaches and five sports ambassadors to not only train the Ukrainians with sport-specific knowledge, but also directly engage with local veterans. The AFW2 group visited the Ministry of Veteran's Affairs, Ministry of Defense, and engaged with local media to share stories of resilience through adaptive sports.

According to Gonzales, many tears were shed during the visits with veterans. She shared that while visiting veterans in one local hospital, it was hard not to be overcome by their stories. American Veterans who came on the trip with AFW2 also felt an overwhelming sense of appreciation for the care and support they receive in the United States. All involved wished there was more they could do for these incredible Ukrainian veterans.

One Ukrainian veteran shared during a visit that they had just received word of increased fighting, and that some of their friends had been killed. Gonzales said it was hard to remain unemotional, knowing that not far away, more Ukrainian soldiers were dying in the conflict.

While providing wheelchairs and giving their time might not seem like much to some, to the Ukrainians it was everything. "We are giving these veterans hope for their future," Gonzales said.

Team US co-captain, retired Air Force Tech. Sgt. Joshua Smith, was one of the ambassadors on the international trip. He made a Facebook post on Feb. 22 sharing that the visit was a humbling and profound experience for him and others taking part.

"Letting other wounded, ill, and injured service members/disabled veterans know that we can adapt, overcome, and persevere with absolute resiliency in the face of challenges, obstacles, and trials we suffer due to military service for our countries," he wrote.

Smith said that they went into this trip with Team Ukraine appearing very unsure of why they were there to help. However, by the time AFW2 left, Ukrainian veterans were referring to them as "our Americans."

It was no longer Team US and Team Ukraine it was "Our Team."

To see all of the things AFW2 is doing to support wounded warriors, click here. Also, check out Team Ukraine's Invictus Team page.

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Air Force Wounded Warrior program partners with Ukrainian vets to find healing in war-torn country - We Are The Mighty

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There is still time to get some new healthy habits in place for the new year. Amanda Reid, Recreation Supervisor Douglas County Community & Senior Center encourages all seniors to get moving this year.

Here at the Center, we have many choices and opportunities for fitness and activity for those of all ages and ability levels, says Reid. Have you tried any of these options? Free Senior Walking, Court and Pickleball times, twice a day Monday through Friday, allow you to take a step in the right direction, get active and improve your health.

Other choices include:

Senior Resistance Exercise Class, offered Monday, Wednesday and Friday mornings. These classes are free and are geared toward increasing mobility and strength.

Boxing for Life, offered Monday and Thursday afternoons, is a boxing and exercise program for those living with neurological disorders. It has become a favorite for class participants as well as anyone who walks by and takes a peek into the room.

Senior Tap Classes (for beginners or intermediate dancers) held on Thursday afternoons allow you to dance your way to fitness while enjoying different genres of music.

Senior Line Dancing, held on Tuesday mornings, allows you to learn different line dances to various music styles.

Silver Yoga helps increase flexibility, strength, and mobility. Its offered on Tuesday and Thursday mornings and participants report leaving class feeling stretched and invigorated.

Postural Alignment Exercise on Wednesday mornings promotes better function through movement and exercise. Poor posture doesnt just look bad; it affects respiration, digestion and musculoskeletal pain adds Reid.

Want to have access to the gym, track and court games beyond the Free Senior times? Come in for a visit for just a $5 drop-in fee or consider getting a 30-day, 90-day or annual membership which allows the use of the facility anytime we are open to the public, encourages Reid. To find out more about these classes and other programs, sports, activities, trips, events, and more please call 782-5500, ext. 1. Douglas County Community & Senior Center is located at 1329 Waterloo Ln., Gardnerville.

Contact Anita Kornoff at museummatters1@gmail.com

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Seniors urged to get moving in 2020 - The Record-Courier

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Team-members from Recycle Health

Recycle Health

For many of us, wearable gadgets that track steps, heart rate and other health metrics are a novelty item to play around with for a few weeks. After that, they end up in a drawer to gather dust.

Lisa Gualtieri, an assistant professor at Tufts Medical School, is asking consumers to send her their unwanted Fitbits, Apple Watches and other health-tracking gadgets. Her program, called Recycle Health, collects fitness trackers, refurbishes them and shares them with underserved populations.

Recycle Health, which operates out of the medial school, has already collected more than 5,000 trackers and sent them to non-profit organizations since it got its start in 2015. It has provided the wearables to homeless populations, veterans, senior homes, intellectually disabled adults and others in low income communities.

Gualtieri got the idea when she was preparing a lecture for her students and saw a startling statistic:Surveys from the research firm Gartner suggest that about 30 percent of smart watches and fitness trackers are abandoned. Gualtieri thought it was highly wasteful that these devices so often end up in landfills. She also considered that perhaps they aren't being used in the right ways.

"When the typical person walks into Best Buy and gets a Fitbit on a whim, that's a totally different experience than having the support of health coaches or others in the community who can help with sustained behavior change," she said.

That's particularly true, suggests Gualtieri, for seniors who might need support removing the packaging and setting the devices up, or for those who wouldn't be able to afford one on their own but are motivated to set goals for themselves with the encouragement from their communities.

After Gualtieri had the idea for Recycle Health, she put out a call on social media for people in her network to send her their trackers. And she reached out to companies, like Fitbit, which was recently acquired by Google, to ask them to share older models they couldn't sell. Gualtieri said Fitbit, Fossil and Withings have all sent devices, but Apple has not donated. She has received Apple Watches from individuals, however.

But trackers have come in from some unlikely sources over the years as word has spread. Theme parks are constantly collecting gadgets that the original wearer doesn't come back to claim. In many cases, they fall off people's wrists while riding on the ferris wheel. Recycle Health has also received donations from popular tourist sites, like the Statue of Liberty.

Human resources departments at companies are also sending in devices that aren't being used by employees in wellness programs.

These kinds of programs, which aim to bolster the health of a population and drive down health costs, are increasingly popular with large self-insured employers. But not of all them have been successful, and recent studies are finding that they're not always gaining traction with workers in the long-run.Many employees have shared that they feel pressured to change their behavior by their bosses, creating anxiety.

Gualtieri has a few theories about why some people are motivated and others are not. In her view, the key to making the Recycle Health program successful isn't simply to take trackers and hand them out to people who can't afford them. That might result in the same behavior all over again: People becoming intrigued with the devices for a few weeks, then abandoning them.

Instead, Recycle Health is forging relationships with organizations that serve low-income and vulnerable populations. The goal is to integrate the technology into their existing programs that are already working, and offer the devices on an optional basis.

At HomeFront, a New Jersey homeless shelter for families, the messaging is intentionally different than many corporate wellness programs.

HomeFront's Liza Peck said the team has learned to avoid pushing their population to get fit. Instead, they'll let families know that the trackers are available when they're ready for them. There are also fitness and therapeutic art programs for the families.

"We encourage manageable goals," she said.

The trackers are an experiment and they might not work for everyone. But Peck said it's been "magical" so far in the cases where they have been effective. Oftentimes, it's as simple as providing some motivation for people to walk a little bit more everyday.

She said about 100 people so far have used the trackers, including the kids.

"We recognize that health is often a luxury item," said Peck, who works as a support services liaison. "The people with fewer obstacles in life have more tools."

Other public health experts see a lot of value in programs like Recycle Health, but they also believe that wearable makers need to do more to make their devices less disposable.

Andrey Ostrovsky, the former chief medical officer for the U.S. Medicaid program, points out that Fitbits can't make people "less hungry or cold," so there's a limit to their usefulness for populations in need. But he does see how programs like Recycle Health are well-intentioned and can be helpful for some.

Ultimately, he encourages companies to use their "entrepreneurial smarts" to identify how to create more value for consumers, especially as they continue to partner with health plans and health systems. Apple has a deal with Aetna that involves subsidized Apple Watches, and Fitbit is working with dozens of employers and health plans.

That way, these devices can be free for everyone and used to help them stay active in a "financial sustainable way," he said.

Excerpt from:
About 30% of fitness-trackers are abandoned non-profit Recycle Health finds them a second home - CNBC

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The 1980s and early 1990s may not be the "golden age" of fitness but those years sure seem like they were a fascinating, lively time to sweat.

From the enthusiastic steps in jazzercise to workout tapes meant to keep you moving, the '80s and early '90s were loaded with colorful outfits and upbeat moves that have sort of fallen out of favor by now.

But even today, there's something about the workouts of this era that just seem fun.

As someone who's never been particularly enthusiastic about exercise, I decided to embark on a month-long adventure of trying out different workout fads from the '80s and early '90s to see what exactly it was that sold a generation on toning up and sweating it out.

Here's how it went.

Actress Jane Fonda does a stretching exercise to music at her Beverly Hills fitness studio in 1980. AP Photo/Nick Ut

Today, it's hard to think of fitness in the '80s and early '90s without conjuring up images of brightly colored leggings, leotards, legwarmers, and sweatbands.

According to Suzanne Somers, the actress who is famously the face of the early '90s workout staple the Thighmaster, the 1980s is when exercise really became popular with and more accessible for women.

She told Insider that, for most of her pre-'80s memory, women exercising just wasn't really a thing. "You either had a good figure or you didn't," she said.

But things were shifting by the decade of excess.

Thanks in part to famous actresses like Somers and Jane Fonda, many women who hadn't really dabbled in fitness were starting to exercise in the form of classes, at-home tapes, and equipment, as a way to take control of their health and their body images.

This continued throughout early '90s as more forms of exercise and equipment including the Thighmaster and steppers (portable stacking blocks) became popular and easy to use at home.

With this information under my belt, I embarked on my month of fitness fads, from Thighmasters to workout tapes.

Me trying to follow one of Jane Fonda's workout tapes. Ariana DiValentino for Insider

Upon mentioning this month-long assignment to my mom, who was in high school and college during the '80s, she immediately said, "Well, you've got to do Jane Fonda. She's an icon."

Luckily, I was able to find one of Fonda's full workout tapes online.

Since I was planning to do this every weekday, I decided to just start with the first, 30-minute workout in the program: step aerobics.

Believe it or not, I had done step aerobics before it's a personal blast from to past to about a decade ago, when my high-school phys-ed class had the girls learn a step-aerobics routine while the boys did kickboxing. I still shudder every time I hear "Don't Stop 'Til You Get Enough" and the Alien Ant Farm cover of "Smooth Criminal."

Fonda's official routine in the video was much more intense than the step aerobics I remembered and expected. Though, to be fair, I didn't have a proper bench to step on, so I used a box I had lying around. Not ideal, but it worked.

The movements themselves weren't particularly strenuous, but the routine kept me moving and I noticed a lot of moves, like box steps, grapevines, and kicks, seemed like they were taken straight out of a dance studio.

With the instructors' leotards and cheesy encouragement, the video felt charmingly dated but I could actually see a version of this coming back today. It was a well-paced, low-impact aerobic exercise that seemed perfect for beginners and those with a casual interest in staying active.

I continued doing Fonda's aerobics videos throughout the week, realizing that several of her routines even the so-called "beginners" tapes were actually quite intense. She kept me sweating, and I could feel the burn of the workout on my butt, hips, thighs, and calves.

On my last day of Fonda week, even though my legs were wobbly and sore, I decided to try one of her advanced workouts.

I found myself flopping on the ground in exasperation once she got to some of the trickiest moves. Fonda was already in her mid-40s when she filmed these videos and I, 20 years younger than that, am completely outpaced.

All in all, I think these were excellent workouts and, save for the hairstyles and music, they have aged well. My main issue is that I didn't feel like I worked out my arms very much.

Truth be told, I might start doing these tapes on my own.

Jazzercise really kept me moving. Ariana DiValentino for Insider

I thought Fonda's videos were cheesy, but Jazzercise, a type of high-intensity dance workout, was a new level of cheese.

Judi Sheppard Misset started teaching these signature dance aerobics classes in 1969, but by the end of the next decade, Jazzercise was a full-on phenomenon.

I followed Misset's "Let's Jazzercise" video from the early '80s and found it was really focused on cardio; It only had a few sections with isolated muscle exercises

This particular Jazzercise routine was less intense than the ones on Fonda's tapes, but as I tried to keep up, I definitely got my heart pumping.

Plus, Misset's overly enthusiastic persona combined with the silliness of the dance moves themselves, made the exercise all the more fun to follow in 2020.

The other '80s Jazzercise clips I found were 15-minute toning and aerobics videos, which I alternated the rest of the week. A quick workout is ideal for me since there's no way I could work something into my routine if it required a significant time commitment fortunately, these tapes had some pretty decent moves.

The toning exercises weren't as intense or thorough as Fonda's (granted, they're much shorter), but I definitely felt some burn. Misset's incredibly high energy levels made all of her aerobics routines feel especially fast-paced, and I got sweaty trying to keep up with her.

Although virtually everything about these tapes are hilariously dated (and a few things Misset said, like "Let the Latin shine through," seemed of questionable taste), it's not really surprising that Jazzercise is still around, and has seemingly inspired more modern programs, like Zumba.

If you enjoy high-energy routines or dance, I think Jazzercise is a fun way to get active, especially if you're a fellow beginner who is just introducing fitness to their routines.

Throughout the week, I debuted my '80s-inspired workout outfit, too. Ariana DiValentino for Insider

Since the big personalities were the highlight of the last two weeks, I had hoped to devote week three to '80s workout legend Richard Simmons.

But during my research, I came across aerobic legend Greg Smithey and his mid-'80s workout tape "Buns of Steel" and I just had to try it.

Smithey was a charming and encouraging host, who was much more subdued than and not as energetic as Misset. That said, his workouts were tough maybe even more difficult than Fonda's.

My buns felt more like jelly than steel after this routine, so, needing to rest my glutes and thighs, I turned to "Abs of Steel" for the next few days.

This popular video debuted in the early '90s and is also pretty famous. I found that its quick, 10-minute ab workouts plus warm-ups were easy to squeeze into my days mid-week.

After a few days, my buns were adequately rested and ready for another round. Since the "Buns of Steel" tape was more toning than cardio, it felt like the kind of routine I could convince myself to jump into when I have a little bit of time but really don't feel like getting short of breath and super sweaty.

The "Buns of Steel" tape actually seemed pretty effective I ended up doing this program a couple of times a week and, after a month or so, my friends started commenting that my butt looked a little perkier than usual.

Me and my Thighmaster. Ariana DiValentino for Insider

Fortunately, the Thighmaster is still available today and it's quite recognizable, too. Case in point: during a recent FaceTime call, a friend interrupted herself to ask, "Hold on. Is that a Thighmaster behind you? My mom had one of those!"

The reason Thighmasters are so recognizable perhaps has to do with Suzanne Somers, who championed it and helped advertise it in the early '90s and beyond.

During my month-long workout, I was able to meet with Somers, who said she believes the Thighmaster resonates with customers for the same reasons she likes it: it can be done alone, conveniently, and at home for a reasonable price.

So it makes sense that, in the '90s, Somers' advertising for the Thighmaster emphasized that it could be used while you do other tasks, like folding laundry or watching TV.

Of course, the idea that I could tone my body with minimal exertion was tempting.

The Thighmaster in action. Ariana DiValentino for Insider

Once my own Thighmaster came in the mail, I watched Somers' original instructional video and tried using it for pec, bicep, and of course, classic inner-thigh toning exercises.

I wasn't sure if I was doing it right, because after three weeks of hopping, stepping, and squeezing up a sweat, this sort of seemed too easy?

But according to Somers, that's kind of the point. The Thighmaster is just a little something you can do to help tone up while doing other things.

You don't need to set aside time for a class or a full sweat session and, in Somers' words, "You don't need an outfit."

Suzanne Somers showing me how to use the Thighmaster. Ariana DiValentino for Insider

I had the chance to do some Thighmaster-ing with her, and as I tried the moves squeezing it between my knees, holding it over my head or in front of my chest, I asked if I was doing it right.

She nodded and said, "It's as simple as that. If you can feel it, it's working."

It still felt really easy, and I wasn't sure how much I was really getting toned, but I didn't mean doing some moves with my Thighmaster whenever I wanted to multitask throughout the week.

Having grown up a full generation after most of these programs and products made their way into American households, I was pleasantly surprised by these workouts.I really got the sense that they're focused on giving anyone the tools to get a little more active and even more toned.

In my opinion, the routines aren't free of problems (I don't agree with how some of the tapes cover body image and thinness) but they do a pretty great job of making exercise approachable and fun for beginners.

If you're anything like me, following one of Fonda's step-aerobic routines or doing some movies with a Thighmaster before bed might be just approachable enough to keep you from quitting before you start, and just antiquated enough to keep you amused while you move.

Are these programs and equipment as efficacious as, say, HIIT and P90X and other, more modern and intense trends in fitness? Experts today say, eh, probably not. There's a reason why new programs and products have come into fashion.

But these fun, personality-packed '80s and early '90s workouts are definitely good for something and getting your body moving and your heart pumping a little bit is always better than not doing so at all.

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Excerpt from:
I tried working out like it was the '80s and early '90s for a month - Insider - INSIDER

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Cardiovascular rehabilitation programs that include exercise and lifestyle coaching can reduce heart-related deaths by 25%. These programs can also prevent patients from returning to the hospital, yetstudies showthat more than 8 out of 10 people who are eligible for the programs dont participate.

Patients say making expensive copays and having to leave work and travel long distances to a hospital or clinic prevent them from participating. So Kaiser Permanente developed a virtual cardiac rehab program (VCR) that requires no copays and allows patients to exercise wherever and whenever they choose.

Once enrolled, patients use a fitness tracker and smartphone app to record their exercise and heart rate. They upload their data to a secure site so a specially trained cardiac nurse can track their progress. The nurse checks in regularly with patients by phone to provide coaching and answer questions.

Many of these patients didnt exercise before they enrolled in the virtual cardiac rehab program. Now they have confidence in their own ability to improve their health, said Heather Carey, RN, who leads case management for the program.

The 12-week program started last summer and has already enrolled more than 300 patients. Ninety percent of those patients complete the program, compared with only 13% of patients enrolled in clinic-based programs.

We are seeing great improvements in exercise stamina, lowered blood pressure and other health benefits, said Siobhan Gray, MD, VCR medical director, who is based at Kaiser Permanentes Center for Heart and Vascular Care, the Northwests top-rated heart program, as rated by the Society of Thoracic Surgeons.

Dick Akins, a retired investment adviser from West Linn, is one of the patients seeing progress. He enrolled in the VCR program the week after his quadruple bypass surgery in October.

Before the program, I intended to exercise, but I was always too busy. Now, I walk three miles a day, every day, said Akins, who also keeps a paper log of his progress.

Just like Tiger Woods relies on his golf coach, I rely on Heathers coaching to keep me accountable.

The program aims to prevent second heart attacks and cardiac events and to keep patients out of the hospital. Data on rehospitalization is not available yet for the Oregon program, but a similar program in California found that fewer than 2% of their patients returned to the hospital, compared with 10% to 15% nationally.

Once patients complete the 12-week program, they can opt to continue remote monitoring and check-ins for up to a year.

Most low-to moderate-risk heart patients are eligible for the VCR program. Examples include those recovering from a heart attack and those whove had bypass, stent or valve surgery. High-risk patients, including those whove had a heart transplant or who are at risk for falling, are referred to a center-based cardiac rehab program.

See original here:
Press Release: Oregon's First Virtual Cardiac Rehab Program Aims To Save Lives And Keep Patients Out Of The Hospital - The Lund Report

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University of Oregon researchers are exploring heat therapy as a route to better health, and volunteers are needed to either relax in a hot tub while watching TV or riding a stationary bicycle three times a week for 10 weeks.

Its a clinical trial that aims to determine if heat therapy alone can bring down elevated blood pressure as much as or more than exercise. Doctors routinely recommend exercise.

We know that exercise is beneficial to human health, said study co-leader Christopher Minson, who holds the Kenneth and Kenda Singer Endowed Professorship in Human Physiology. It really is a polypill. We know that rates of cardiovascular, metabolic and memory diseases, and cancers all decrease with exercise. The problem with exercise is that not enough people are doing it.

To be eligible, volunteers must be 35-60 years old, diagnosed with elevated blood pressure or stage 1 hypertension, not regularly exercising and not taking medications for the condition. Minsons team is seeking 50 people, who will be randomly assigned to one of the study groups.

National statistics, Minson said, suggest plenty of people should be available for the $2.5 million study, which is being funded by the National Institutes of Healths National Heart, Lung and Blood Institute.

Since the American Heart Association changed the threshold for high blood pressure in 2017, some 46 percent of U.S. residents now are hypertensive. Under the new guidelines, the previously defined normal systolic-to-diastolic ratio of 120/80 is now considered high. Anything above 130/90 puts a person into stage 1 hypertension, a clinical disease level.

And, according to the National Centers for Disease Control and Prevention, only 23 percent of U.S. residents aged 18 and over meet recommended guidelines for both aerobic and muscle-strengthening activity.

Studies have shown that exercise reduces blood pressure, but not in a dramatic way at most about 5-6 millimeters of mercury pressure. Minson said. Thats for formal exercise programs. In reality, most people get less exercise.

Minson and John Halliwill, professor and head of the Department of Human Physiology, pursued federal funding for the clinical trial following a series of studies in Minsons Cardiovascular Control Lab found preliminary evidence for the benefits of heat therapy.

In the Journal of Physiology in 2016, Minsons group found that eight weeks of hot-water therapy for 10 sedentary young adults led to several vascular-related improvements, including reduced arterial stiffness, reduced mean arterial and diastolic blood pressure, whereas no such improvements were seen in a control group of sedentary participants who sat for the same amount of time in water that did not change their body temperature.

Two other studies published last year in the American Journal of Physiology: Endocrinology and Metabolism and the American Journal of Physiology: Regulatory, Integrative and Comparative Physiology, explored heat therapy in obese women suffering with polycystic ovary syndrome.

In the first, improved glucose tolerance and key metabolic signaling were seen in nine women getting heat therapy, compared to nine women in a control group. In the second, nine women in a heat-therapy group realized a reduction in key sympathetic nervous system activity related to blood pressure and improved profiles in heart-disease risks.

As those three studies were being completed, Minson noted, published results of a study done in Finland found that regular sauna exposure in men tracked for 25 years resulted in reduced mortality for all health-related risks, lower rates of hypertension and improved memory.

Participants in the clinical study, which will be done over three years, will need to visit the UO some 40 times over three months to allow for pre-, mid- and post-testing. Participants will be eligible for up to $600 in remuneration for their time.

For more information, call 541-600-4095 or send an email to the Department of Human Physiologys exercise lab.

By Jim Barlow, University Communications

See the rest here:
Study will ask if hot tubbing can lower blood pressure - AroundtheO

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One of the Air Forces core values is service before self. But that mentality could be jeopardizing airmens fitness readiness, according to one expert.

Theyre human weapons systems, Janet Grund, the health promotion manager for the militarys National Capital Region, told Air Force Times. However, we have not given them proper training or the specifications of proper maintenance of that human weapon system.

A 2018 Rand Corps study found more than 60 percent of airmen are overweight, and a 2019 Health of the DoD Force study determined 18 percent were obese. Additionally, airmen could suffer a variety of outcomes if they fail a physical fitness exam, and in some cases, it could end their career.

To solve this problem, Grund identified a possible solution for helping airmen get in shape: a digital fitness coaching app. Thats why she submitted a proposal to AFWERX, an Air Force program designed to foster innovation in the service, and pitched a plan that could generate customized workout and nutrition plans for individual airmen.

I submitted an idea for a fitness app, and my reason for doing that was because I was doing this manually, Grund said. I provide customized fitness and health improvement plans for my customers.

But instead of plugging in an airmens height, weight and body mass index into an Excel spreadsheet, Grund wanted to apply her system into an app to assist even more airmen.

I can only handle so many, Grund said. The need is greater, of course, than my capacity. So the app duplicates me.

The idea took off. AFWERX accepted her proposal and the Air Forces Small Business Innovation Research program discovered PEAR Sports, a health and fitness software platform that creates customized workouts for clients, to execute the idea.

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PEAR Sports, which launched approximately seven years ago, has the capacity to deliver workouts to users in several different ways. PEAR can create a platform that provides a personalized workout plan using artificial intelligence and information from an individuals profile, or it could connect users one on one with a fitness trainer in real time.

Additionally, airmen could undergo a DNA test for metabolic analysis, and to detect any allergies for a customized nutrition plan.

The easiest way to think of PEAR is we are intelligent coaching delivered digitally to an individuals mobile phone, Greg Altin, PEARs chief technology officer, told Air Force Times. So what we do is we build fitness programs that can be consumed by different populations.

In order to measure an individuals progress and modify training plans, PEARs app connects to a users smartwatch or heart rate monitor.

The technology is aware of the performance of the individual during that exercise and we give very dynamic audio or video feedback based on data input either from a phone or a wearable smartwatch or a heart rate monitor, Altin said.

Ultimately, PEAR Sports was awarded a Phase I SBIR contract in November 2019 to sort out the specifications of the app to accommodate a fitness component, a nutrition component and a mindfulness component.

Now, PEAR is seeking a Phase II contract that would provide PEARs solution to 100 participants from the Air Forces 11th Wing at Joint Base Andrews in Maryland as part of a pilot program to undergo virtual coaching, monthly fitness test simulations and more.

According to PEARs Chief Strategy Officer Wayne Dartnell, the challenge for PEAR is how do we create these personalized training programs and take the airmen from where they are now to where they need to be.

Dartnell said that PEAR aims to take into account the number of days an airmen already trains, what kind of equipment they have access to and short-term goals to help outline the appropriate exercise program for an airmen.

So we take all that information...and that creates very personalized programs for individuals that ensure[s] that were not prescribing something thats too easy for someone, or too hard for someone, Dartnell told Air Force Times.

For example, Grund said that the app would initially prescribe a walking program for a sedentary and obese airman to get him or her moving.

The Air Forces fitness test involves several components: a 1.5-mile run, pushups, situps and a tape test that measures the circumference of an airmans torso. Depending on how an airmen scores, he or she will take the test again in 6 or 12 months.

Nick Norris, who served as the officer in charge of Navy SEAL Qualification Training with Naval Special Warfare Basic Training Command before exiting the military in 2013, characterized the Air Forces current physical readiness test as a bit outdated.

I think theres a lot of people also that just maybe they didnt have a background in pure athletics growing up, and they dont know how to properly prepare for a test like that, Norris, an ambassador for PEAR, told Air Force Times.

Norris said many service members end up cramming for their test and argued PEAR would allow airmen to progress at their own rate. PEARs platform would be more effective than group PT training that unit fitness program managers oversee because the test evaluates airmen on an individual basis rather than in a group, he said.

Since the app tracks progress, Grund also predicted it could prevent airmen whove failed fitness tests, but are improving, from being forced out of the service. The reports the app compiles could prove to a retention board theyve advanced and now have the resources to stay on track and eventually pass, she said.

Thats what we are wanting not to have happen, is to lose our greatest resource: our experienced and credentialed and competent airmen, Grund said. Those are not the ones that we want to see leaving.

Next on the horizon for PEAR is to obtain a Phase II SBIR contract requiring the Air Force to match funds on private investments and up to $1.5 million on government investments. Dartnell said that PEAR is aiming to receive the Phase II contract early this year and kick off the pilot program.

Its unclear whether the pilot program will include 100 volunteers from the 11th Wing, or if it will only target airmen who have failed a fitness test, according to Grund. But after the pilot program, Grund predicted the entire service and possibly other branches of the military will adopt PEARs fitness solution.

I believe Air Force is going to take this up Air Force-wide, Grund said. Why? Theres no way its not going to work.

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This probably isnt the first time youve heard that strengthening your core is, well, at the core of all fitness. Having core strength is not only vital when doing ab exercises, but also to have good posture, avoid lower back pain, and improve your entire gym experience.

Without a strong core, your exercise routine will have you overcorrecting with other muscle groups and possibly doing more harm than good (for example, if you find your lower back arching when youre doing a push-up).

Once you have stable posture and active stabilizer muscles, all the other movements you do, like squats, deadlifts, lunges, push-ups, etc are already cued up with stability and core strength, explains Logan Dube, the Director of Education at Steve Nash Fitness World. Thats why we like using them in warm-up.

Whether your goal is to get a six-pack for the summer, to set a strong core foundation, or to alleviate your lower back pain, pursuing a rock-solid core is something your body will thank you for. We asked Logan to share their five top core and ab exercises to get us there.

How To:For a five-step routine to work out all areas of your abs, Logan suggests starting with the Dead Bug exercise.Lay flat on your back and doing reps where you lift each leg and the opposite arm at the same time.

My recommendation, and what we teach students and trainers in our certification programs, is that core muscles are all about stability. If you think of your pelvis, spine and rib cage/shoulders, its really important that the muscles around and attached to those bones can give you stability, Logan explains.

Hip bridge exercise/Shutterstock

How To: Next up is the Hip Bridge, where you hold your arms on the floor and have your feet planted at an angle while keeping your core elevated.

Theres more to core-strengthening exercises than meets the eye. Logan says, These exercises are crucial because of how the different core muscles are layered and what their specific jobs are. In all five of these exercises, you keep your pelvis, spine and rib cage stacked and braced so movement, if any, happens at the hip joint (like in the Hip Bridge).

Side plank exercise/Shutterstock

How To: The Side Plank is one of the hardest core exercises, but it definitely pays off. Do this one by balancing on the edges of your feet while keeping your torso off the ground.

Logan also stresses that although having a six-pack is top of peoples mind, strengthening your core is a crucial foundation.

We incorporate core activation exercises into the warm-up of all workouts. You could use similar exercises in a stand-alone workout, especially if you prefer shorter workouts more days per week. Especially for beginners, its important to be able to do these exercises properly before moving onto those six-pack exercises!

Plank exercise/Shutterstock

How To: The Plank involves you lying on the ground, keeping your back straight, and staying elevated on your elbows.

Logan says that each of these workouts activate different layers of the abs. Muscles like the transverse abdominus help set and brace the position of your pelvis and spine ensuring that you dont injure your back.

In the second layer, Logan explains that internal and external obliques help brace but they also create and resist rotation.The third layer is more superficial, and is effectively what gives you a six-pack.

Bird dog exercise/Shutterstock

How To: The Bird Dog exercise has you alternating pressure on your knee and opposite arm, staying balanced while keeping your core strong.

People with low back pain are often weak in one or all of these five movements. And learning to do these and slowly building up endurance really helps reduce and even eliminate back pain, says Logan.

Logan is just one of the experts you may meet atSteve Nash Fitness World and Sports Club, BCs largestfitnessprovider.The gym has over 24 clubs and each year, and through its Success Stories campaign, recognizes a member who (often with the help of a personal trainer) has used exercises like those recommended above to transform their life.

Jason was out of shape from spending long hours at a desk, so his trainer at Steve Nash Fitness World started by coaching foundational movements: squats, lunges, push and pull exercises. Since joining, hes improved his performance in sports and made great progress towards his weight loss goals.

A different client, Karen, was able to make a remarkable recovery after a freak accident that left her with a broken hip. After getting back in the gym within a month of the surgery, her trainer gave her hope that she could get back to her previous state. Karen benefitted from learning appropriate variations of the foundational movements like squats, lunges, deadlifts, and push-ups so that she could train safely and build her confidence. It didnt take too long until she was doing exercises she never imagined being able to do! says her personal trainer, Daniel.

Cant wait to strengthen your core? Find your closest Steve Nash Fitness World and Sports Club location so you can get started today!

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5 best exercises to strengthen your core, according to a personal trainer | Etcetera - Daily Hive

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From Good Housekeeping

As a Registered Dietitian who has successfully lost 30 pounds and maintained it for five years, I can tell you firsthand that the dieting part of weight loss isnt the hard part. Its what happens after the diet is over that is the true struggle. The maintenance phase that comes post-diet requires a delicate balance of maintaining your healthy habits while also incorporating more decadent foods in moderation. Praised by fitness moguls such as Kim Kardashians trainer Melissa Alcantara, reverse dieting is touted as the diet after the diet solution.

Reverse dieting is popular in the fitness competition world, as many bikini body pros start reverse dieting after a competition. These physique athletes often excessively restrict food prior to competition, and post-competition end up facing rapid weight gain since they have difficulty easing back into a normal diet. Reverse dieting provides a solution for these individuals and involves a very gradual yet controlled increase in daily caloric intake after a prolonged period of restriction. Typically, reverse dieters will increase their calories by 50-100 calories per week for about 1-3 month, or until they reach their target or pre-diet intake.

Although there is very limited research on reverse dieting, proponents of this diet trend suggest that the small caloric surplus can help recover your metabolic rate without rapid fat gain. Many claim that reverse dieting can also reduce the risk of binge eating after prolonged caloric restriction, so theoretically it may help ease individuals back into a normal diet. However, there is no current research to support that reverse dieting will help you lose weight.

The bottom line: Making gradual changes is key with anything, and it does take your body time to adapt to change. The problem with reverse dieting is the prior restriction period that gets you to try reverse dieting in the first place. Approach weight loss in a sustainable manner and utilize small caloric deficits daily. The goal with any diet or change in your eating pattern should be for it to turn into a lifestyle and not something that warrants a diet after the diet. Eat intuitively, listen to your body, and stay active to keep your metabolic rate high.

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What Is Reverse Dieting and Can It Help You Lose Weight? - Yahoo Lifestyle

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A former White House doctor has revealed the strange measures he took to improve President Trumps notoriously poor diet. In an interview with the New York Times, controversial physician Ronny L. Jackson revealed that, in addition to working on an exercise plan and cutting down on ice cream, he also snuck cauliflower into mashed potatoes in order to help Trump lose weight.

The exercise stuff never took off as much as I wanted it to, Jackson said. But we were working on his diet. We were making the ice cream less accessible, we were putting cauliflower into the mashed potatoes.

A White House physical in February 2019 reported that Trumpweighed243 pounds, making him obese.

Prior to a trip to India, CNN reported that a person close Trump, who has dined with him on several occasions, said Trump would occasionally eat a salad buthad"never seen him eat a vegetable."

Jackson, meanwhile,is currently running for Congress in Texas 13th District and despite the less-than-flattering things he has said about Trump's diet, he has often played up his relationship with Trump while campaigning.

After Trump nominated Jackson in March 2018 to serve as a Secretary of Veteran Affairs, 23 current and formerWhite House medical staffers accused him of creating a hostile work environment, excessively drinking on the joband improperly dispensing medication. The allegations included citing the nickname "Candyman," because Jackson would provide prescription drugs without paperwork.

Jackson would later withdraw himselffrom consideration for the position.

In his capacity as White House physician, Jackson said in 2018 that he would work to help Trump lose 10-to-15 pounds. He also planned to install exercise equipment in the White House to get Trump into a proper exercise routine.

Jackson, 52, served as a physician under three presidents. He gained notoriety for his report on Trumps health following a physical in early 2018. At the time, Jackson made grandiose claims about Trump'shealth, including that he had incredibly good genes and would live to be 200 years old with the right diet.

There have long been concerns about Trump's diet.CNN reported that Trump would eat for dinner, "two Big Macs, two Filet-o-Fish sandwichesand a chocolate milkshake" but would not eat the bread.

Trump's typical McDonald's meal contained "nearly a day's worth of calories and sodium, almost double the recommended daily dose of saturated fat and 2 times the sugar he should eat in a day," according to U.S. Dietary Guidelines.

Trumps proclivity for junk food has been well-documented over the years.

Trump, 73, has favored fast food like McDonalds, though he will also eat well-done steaks and mashed potatoes. There have been reports that Trump hasparanoid beliefs that his meals might be poisoned and chooses the hamburger chain because the meals are pre-made.

In January 2019, Trump hosted college football champion Clemson Tigersat the White House with a spread of McDonalds menu items.

US President Donald Trump delivers his State of the Union address Photo: POOL / LEAH MILLIS

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How Bad Is Donald Trumps Diet? Controversial Physician Added Cauliflower To Mashed Potatoes To Help Him Lose Weight - International Business Times

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