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We get it. Following college football recruiting is exhausting, often useless, and...to be quite honest, sometimes creepy. Trying to stay up to date with over 20+ players every year, each with completely different profiles, is pretty difficult. Most Tennessee fans have heard about Tennessees solid recruiting, but the intricacies can get lost in the shuffle.

Thats where we come in.

We list every signed scholarship player* in the 2020 class and give a short blurb on what theyre bringing to the table. We list what their strengths are, what their weaknesses are, what the staff plans to do with them, and how soon fans can expect them on the field. We wont be too in-depth in this piece, since theres so many of them that it could qualify as a short novel if we were given the space. Instead, well link to their commitment articles if you want to know more about a specific player.

*Except for long snapper Will Albright. Sorry Will! Long snapping is a bit out of our wheelhouse.

4-star safety Keshawn Lawrence

Hyper athlete who could contribute at five different positions across the field if he had to. Will likely play safety at Tennessee, but has a good enough skillset at cornerback to get reps there as well. Showcases good instincts and elite ability to shed blocks. Stops ball carriers in their tracks when he gets his hands on them. Still getting comfortable in man coverage. Role in Tennessees defense will come down to where Pruitt decides to use him, since he has no real weakness at either safety position. Lawrence will play early regardless of veteran talent in front of him.

4-star defensive tackle Omari Thomas

Went from underdeveloped player to potential immediate contributor in one season. Always had great size, and finally matched it with technique and production. Powerful player who stays low to the ground and routinely provides a huge initial push. Surprisingly good closing ability for a player of his size. Could turn into an offensive lineman. Will need to reshape his body slightly if he wants to maintain at the SEC level.

4-star wide receiver Malachi Wideman

Best chance of becoming an offensive superstar. Elite athleticism that shows itself in the form of leaping ability and length. Can high point any pass at any level of the field. Could become No. 1 deep threat and red zone threat in the nation. Only reason he wasnt rated near 5-star status was because of grades. Will need work on route running and fine tuning his technique. Potential to become an All-American and eventual top-10 NFL draft pick. Will play early due to sheer talent.

4-star defensive end Tyler Baron

Very well-rounded strongside defensive end. Possesses a great frame for putting on more weight in college and quickly reaching ideal shape. Can rush the passer productively and clog running lanes equally well. Technique is already a good deal ahead of most fellow high school recruits. Baron will contribute very early for Tennessee, to the point where I think hes getting reps in the rotation by midseason. Baron is the most college ready of any player on the list.

4-star quarterback Harrison Bailey

Prototypical pocket passer with a natural feel for the position. Able to attack all levels of the field. Enough arm strength to make every throw, but some deeper passes tend to wobble out on him. Good anticipation paired with great accuracy means Bailey is a coachs dream. Not very mobile at the position, but is not the statue he was billed as coming into his senior year. Refined technique and has shown improvement each year of starting in high school. Only things holding him back from playing immediately are knowledge of the playbook and filling out his frame. Both can be done in a single offseason. Very hard to predict whether or not he will play much, if at all, in 2020.

4-star running back Lenneth Whitehead

Powerful athlete who could see a switch to linebacker soon. Whether he has the ball in his hands or not, Whitehead is a tough runner that never loses his balance. He wields impressive lower body strength and a relentless motor. A bit slow for the running back position but adequate speed for inside linebacker. Tough to hold back for any blocker. Needs to work on quickness and reaction time. Will redshirt in 2020 barring injuries.

4-star defensive tackle Dominic Bailey

Playmaking defender with a specialty in terrorizing the backfield. Really explosive off the snap. Violent hands and legs that dont stop churning. Always ends up past the blocker one way or another. Good size but looks filled out already. Needs to learn how to finish on a play by making sound tackles. Fits the bill as a pass rushing defensive tackle. Will be able to play early in certain packages.

4-star wide receiver Jimmy Calloway

Quick, twitchy athlete with okay top end speed. Wont zoom away from college defenders, but will gain separation at the beginning of a play and make a few guys miss on his way down the field. Pretty raw as a football players at this point in time. Might be another year before we see Calloway, but all the tools are there to be a high level SEC starter. Somewhat reminds me of Jauan Jennings. Though theres a good amount of potential for Calloway to play cornerback/safety as well, if the staff wants his playmaking on the other side of the ball.

4-star linebacker Bryson Eason

Imposing defender at 6-foot-2 and 270 pounds. Moves well for his size. Doesnt have the bad weight you might assume he does. Exceptionally strong upper body. Looks a bit awkward as a linebacker, so he might switch to defensive end down the road. Will need to lose weight and work on his feet if he wants to play at inside linebacker. Athleticism is evident and provides him with a pretty high ceiling if he puts in the work at the next level. Still needs some reshaping and technique refinement to reach that ceiling. Will likely redshirt.

4-star center Cooper Mays

High floor interior lineman. Mays doesnt do anything elite, but he does everything well. Looks excited to attack on every play. Especially good at pulling on run plays. Fairly good technique at this stage, though experience in pass protection is limited. Shows a lot of road-grader tendencies. Best projection is at center, could easily transition to guard if the staff goes a different route. Has the ability to play early but likely wont thanks to a veteran offensive line. Redshirt candidate that could slide in starting spot 2021 without missing a beat.

4-star wide receiver Jalin Hyatt

Speedy down field threat. The name of Hyatts game is fast, thanks to one of the fastest verified 40-yard dash times in the nation with a 4.31 mark. Needs to work on route running. Has good hands. Doesnt really have a vertical aspect to his game, but he wont need to if his role is taking the top off the defense. Good enough in fundamentals to get a shot at contributing in year one. If he poses enough of a threat to a defense, expect Hyatt to nudge his way into a starting role.

4-star linebacker Martavius French

More traditional inside linebacker compared to teammate Bryson Eason. Already 240 pounds but can afford to put more weight on his frame. Impressive ability to diagnose the offense and trigger downfield. Quick, not fast. Good hitter that needs to be better at wrapping up, rather than just going for a highlight. Could turn into a productive pass rusher at the next level. Frankly, I like French as an early contributor more than Eason. He looks more polished and natural at the position.

4-star defensive end Morven Joseph

Built to rush the passer. If defensive ends were broken down and ranked by their ability to get to the quarterback, Joseph is undoubtedly top-10 at the position. Burst off the line and overall acceleration is top notch. Crazy production in the high school ranks. Pretty raw compared to others in his position group, thanks to a shifting role in his high schools defense. Can see the field early in passing downs. Might be physically maxed out.

3-star athlete Damarcus Beckwith

Emerging athlete with a wide range of possibilities. Quickness and top end speed jumps out at you. Plays quarterback for his high school and dominates as a running threat. Very patient at the line of scrimmage, but doesnt hesitate to hit an opening when he sees one. Huge 6-foot-4 and 215 pound frame makes him harder to tackle than initial look might suggest. Still a lot of room to pack on weight. Beckwith could end up anywhere from tight end, to wide receiver, to maybe even defensive end. Will redshirt as the staff attempts to put him where he fits best.

3-star linebacker Tamarion McDonald

Arguably the biggest unknown in the class. McDonald is a part of the Whitehaven trio that doesnt have a clear position in college at the moment. In high school he played all around the secondary and at linebacker. Currently hes 6-foot-2 and 214 pounds, so too small for linebacker but a little big for anything beyond safety. Could be a secret weapon in certain packages. Has the speed to make an impact as a blitzer. Will take a bit of seasoning before hes ready to contribute.

3-star running back Jabari Small

Situational running back with specific skillset. Doesnt have the size to be an every down back in the SEC. Still does the best with what he has, which includes lightning fast acceleration and good hands. Wont outrun any defender down the field, instead opting to create space with aforementioned acceleration. Great potential as a receiving back or even slot receiver on some plays. Prime redshirt candidate due to depth chart.

3-star center/guard Javontez Spraggins

Very aggressive player who got well deserved recognition towards the end of the recruiting cycle. Physical, with violent hands and a good motor. Clearly favors run blocking, but is not a slouch in pass protection. Needs to lose bad weight and get more experience pass blocking to reach potential. Will likely redshirt first year due to depth chart in front of him, but should push for a starting spot at either guard or center in 2021.

3-star safety Doneiko Slaughter

Undersized but feisty defensive back. Size will limit his ceiling at the college level and what he can do in the defense. Still has good enough instincts and toughness to get a lot of reps and show off his willingness to hit. Comes in hot wherever hes lined up. Likely wont contribute in 2020 because of more veteran players in front of him. 2021 he will come in handy in certain packages and situations.

3-star defensive tackle Reginald Perry

Huge project player. Comes in at 6-foot-6 and 300 pounds, but might not end up at defensive tackle. Regarded as a very raw athlete who could go anywhere from defensive end, to tight end, to offensive line. Had interest from Georgia Tech and Kentucky before choosing Tennessee. Staff seemed high on him and pointed to basketball background as evidence of his ceiling. Perry will not see the field for at least two years. Huge array of tools but needs serious development.

3-star guard James Robinson

Strong guard prospect already at college size. Makes a living off run blocking, where he overpowers almost everyone who goes up against him. Good at finding leverage and using extra push from lower body to finish the play. Heavy feet hold him back however. Looks susceptible in pass blocking thanks to lack of a quality first step. Bit of a disparity between camp performance and tape performancebut most of that can be explained by position mismatch, since he plays right tackle in high school. He will almost certainly play an interior role in college. Likely redshirt candidate.

3-star athlete Jimmy Holiday

A bigger, more developmental version of Jalin Hyatt. Runs a sub 4.4 40-yard dash and played quarterback in high school. All testing numbers indicate an elite athlete. Tape shows off not just top end speed, but breathtaking acceleration. Subtle changes in direction make for a fun viewing experience. Has a bigger frame that would be well suited to wide receiver. Holiday will get a shot at quarterback, but it seems obvious from his tape that his best path to playing time is at wide receiver or running back. If he makes the switch early, he can get on the field after a redshirt year. Could see him on field late 2020 in certain packages.

3-star running back Tee Hodge

All the physical talent in the world to be a star running back, simply needs to stay healthy to realize it. Already at playing weight (220 pounds) and looks filled out. Great burst once the ball is in his hands, and he reaches top speed quickly. One-cut and go type of running back. Size would indicate a bruiser style of runningwhich he can do, but his quickness allows him to avoid a lot of those hits. Dealt with nagging injury in his senior season. Reminds me of a generic James Wilder Jr.

See original here:
Tennessee Football Recruiting: Scouting Reports on Every 2020 Signee - Rocky Top Talk

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The technology issues, the coin flips to pick a winner and all of the other major snafus during yesterdays Iowa caucuses make it likely that either the caucuses will be replaced by a primary in 2024 or Iowa will lose its first-in-the-nation status, or both.

There has been increasing pressure over the last few election cycles to do away with caucuses entirely due to the ways in which they are not accessible for many voters, including voters with disabilities and parents of small children. There has also been increasing criticism among Democrats of the status of Iowa as the first state to vote given that the state is so unrepresentative of the nation as a whole and the Democratic Party in particular. The state is mostly white and the largest city of Des Moines has only about 200,000 residents.

The failure to report results in a timely manner fits with these other criticisms and will likely lead to the demise of the Iowa caucuses. Virtually no one is happy with todays situation, leaving little in the way of a constituency to defend the caucus rules at the national convention.

Iowans will do everything they can to defend the current system, given the money it brings to the state parties and the attention to issues important to Iowans. But they will have a hard time finding allies if no party faction sees a benefit in the caucus process.

History only carries so much weight and bucking tradition is a lot easier when it can be connected to a vivid failure like what we are seeing now. Officials in larger states like Illinois are already stepping up to make a claim for first primary status. Those (in both parties) raising questions today about legitimacy show us that caucuses arent just outdated they may be too risky.

This may be a positive or a negative depending on your perspective. But the delayed results scramble the usual post-Iowa press narratives, which are the key way in which the Iowa caucuses matter to the larger process. Iowa awards very few delegates and will probably not be competitive in the general election. But all eyes are on Iowa each cycle as these are the first actual votes after a year or more of campaigning, debates and advertisements.

The story that emerges from Iowa, rightly or wrongly, often frames all of the primary coverage going into New Hampshire the following week, which then frames the next stage of coverage in a snowball effect that can quickly end viable campaigns. For example, former Vermont Gov. Howard Deans infamous scream after his third-place finish in the Iowa caucuses doomed his campaign in 2004.

Sen. Barack ObamaBarack Hussein ObamaButtigieg: It was 'disgraceful' to hear Trump's attacks on Romney Romney says he expects 'unimaginable' consequences after impeachment vote Timeline: Trump and Romney's rocky relationship MOREs first place finish in Iowa in 2008 catapulted the relatively unknown candidate to the top of the Democratic field that year, providing him with a lead he would not relinquish.

With the lack of results in Iowa overnight, the candidates have scrambled to try to establish themselves as the winners. As results come in today, well see if this blunts or limits the usual influence of Iowas results. This could ultimately be a good thing for the presidential nominating process because Iowa results are weighted much too heavily in the primary process for both parties.

What has happened in Iowa is just a technical screw-up, and not some malign plot. But it is evidence that caucuses are probably unworkable in our contemporary online, instant news cycle environment.

Sam Nelson is an associate professor of political science at The University of Toledo.

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Why Iowa may lose its first-in-the-nation status | TheHill - The Hill

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When the weather takes a turn for the cooler, it doesnt mean your exercise routine should go out the door. In Michigan, SAD, or seasonal affective disorder, is very common, says Dr. Daniel Seidman, a sports medicine and family medicine doctor at Henry Ford Medical Center-Detroit Northwest. People with SAD may get symptoms of depression during cold winter months. Working out releases endorphins and makes you feel good and can be an effective treatment for these symptoms.

From your house to the gym to the slopes or trails, there are plenty of ways you can put your health first this season. Learn new and creative ways to stay fit all winter long:

1. Embrace the great outdoors

It may be cooler outside, but thats no excuse to abandon your outdoor workout. As the weather cools, we do have days where the temperature is in the negatives or below zero, where you dont want to be outside for an extended period of time, Dr. Seidman says. But most days, if you have appropriate cold-weather gear, you can exercise outside.

That may mean investing in reflective gear and a headlamp if you exercise in early morning or late at night. Layer up workout clothes (and remove as you warm up). Invest in a nice hat and gloves. Consider adding metal grippers to your shoes for better traction on icy sidewalks.

2. Mix it up

If you have a favorite outdoor activity, winter is a great time to cross-train or choose a different kind of exercise than your usual. If all you do is run every day, you may suffer from burnout, not only from a physical, but mental standpoint, Dr. Seidman says. If youre an avid outdoors runner, for example, you might try an indoor bike or rowing machine. Cross-training uses different muscle groups in different ways, which gives you an added challenge and helps prevent overuse injuries.

3. Sign up for an indoor class

A new class may invigorate your routine. Check with your local gym to see which classes it offers. Many gyms spotlight new programs during the winter months to attract members. Or, ask your friends and coworkers for recommendations. Working out indoors doesnt have to be confining. An indoor cycling class is a great cardio workout and excuse to get out of the house.

A lot of the benefits from physical activity come from doing new things, Dr. Seidman explains. Trying something new can get you excited about what youre doing, and it gives your brain a challenge, as well.

4. Try a different sport

With the right cold weather gear in hand, why not try a new outdoor sport? Maybe this is the year you finally go rock climbing. Hiking or snowshoeing, once it snows, are also great ways to get in a cardio workout. Bonus? You get a dose of vitamin D from being outside.

5. Stay flexible

Even if you cant make time to hit the gym, you can find ways to be more active during your day. Make a point of getting up every hour or so to walk around for a few minutes or stretch. Incorporate stretching exercises to increase flexibility, posture and stamina. Park farther away from your destination. If aerobic exercise is not an option, take the stairs instead of the elevator. All those little mini-bursts of activity add up and will make you feel more energized during the day, as well.

6. Give yourself a goal

Spring may seem far away, but choosing a race or event to train for can help keep you on track. Sometimes, its easier to work toward a goal because you know youre going to need to perform instead of working out to work out, Dr. Seidman says. Signing up for a marathon or 10K or a bike race in the spring can give you the motivation you need to work out during the winter.

7. Buddy up

Finally, youre much more likely to exercise when you have a partner. Enlist a friend, neighbor or coworker and youll be more accountable and likely have more fun, as well. That makes you more apt to stick with it.

The best workout is the one that youll do, Dr. Seidman says. Look for activities you enjoy, and youll find it easier to stick with a routine, no matter the weather.

For more healthy living tips, read our Balance Living blog.

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7 Easy Ideas to Stay Active in Cooler Weather - WXYZ

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In recognition of American Heart Month, the Madison Area YMCA is partnering with Atlantic Health System for a heart health event that kicksoff the Madison Area YMCAs Healthy Hearts program.

The community is invited to the basketball gymnasium of the Madison Area YMCA on Thurs., Feb. 13 from 10 a.m. to 1 p.m. forGender Matters: The Impact on Heart Health,presentedbyAdvanced Practice Nurse Linda Suplicki from the Atlantic Health Systems Gagnon Cardiovascular Institute.

The 45-minute discussion, followed by a question and answer period, will focus on how cardiovascular disease impacts men and women differently and how each gender can make lifestyle modifications to lower the risk.

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After the presentation, participants will have the opportunity to walk through a giant inflatable heart and explore resource tables to learn more about what can be done to keep hearts strong.

Resource tables will include: Atlantic Health System for cardiovascular resources, Madison Area YMCA for exercise programs, Morristown Medical Centers Community Health department for blood pressure screenings and Shoprite of Chatham for nutrition information. To register for the lecture, call Atlantic Health System at 1.844.472.8499.

This event will kick off the Madison Area YMCA Healthy Hearts program, a healthy lifestyle program that will meet Wednesdays from noon to 1 p.m. Feb. 26, March 11 & 25, April 8 and May 6 or Thursdays from 6:30-7:30 p.m.Feb. 27, March 12 & 26, April 9 & 23 and May 7.

Although heart disease is the leading cause of death among both sexes, the incidence, risk factors, symptoms and treatment options vary.The programs goals include educating participants about heart health and all factors that affect heart health; lowering blood pressure; lowering resting heart rate, improving cardiovascular efficiency and improving strength. The program hasboth a group health coaching component and an exercise component.

As a mission-driven nonprofit, the Madison Area YMCA is dedicated to empowering young people to reach their full potential, improving individual and community well-being, and providing support and inspiring action in our communities.

For more information about the heart health program, contact Madison Area YMCA Healthy & Wellness Director Christian Esola at 973-822-9622 x2281or emailCesola@madisonymca.org.

Originally posted here:
Madison Area YMCA Partners with Atlantic Health System to Offer Heart Health Event Feb. 13 That Kicks Off Madison Area Y's Healthy Hearts Program -...

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Have you ever caught yourself reminiscing about a team you were on as a kid and find yourself saying, If only my coach had (fill in the blank) we would have beat that other team? Well, if you would like to get into coaching and help aspiring athletes in the shooting sports, the answer is the NRA Coach Education Program.

Led by NRA National Coach Trainer Samantha Olsen, the program is designed to provide coaches with all the tools they need to maximize the potential of shooting athletes. She best describes the birds-eye view of the courses.

The NRA Coach Program is a nationally recognized coach training program in rifle, pistol, shotgun and high power rifle and is recognized by the Civilian Marksmanship Program, USA Shooting, Amateur Trapshooting Association, National Skeet Shooting Association and the National Sporting Clays Association. In addition, the NRA Coach Education program supports youth organizations such as the Scholastic Action Shooting Program, Scholastic Clay Target Program, Boy Scouts of America, AIM (ATAs youth program), the American Legion and more. Currently, there are almost 7,000 active NRA Coaches and over 1,000 new ones are trained every year.

The heart of the NRA Coach Education Program is the Coach Training School. This picture is from a recent NRA Pistol Coach School.

Not only does the coach program address many shooting disciplines, but there are several levels to the program. Level 1 is a two-day course that you attend in person in a traditional instructor-led training. The topics cover safety, risk management, equipment, fundamentals, firing positions, practical range exercise, sports psychology, planning, training, shooting programs, competitions and examination. One of the big things you will gain from attending this two-day course is meeting and networking with other coaches. Its amazing what pieces of wisdom you can pick up on by just talking with someone during one of the breaks. This course is intended for beginner- to intermediate-level shooters.

As a follow up to the first level, Level 2 requires an online course through Human Kinetics entitled Coaching Principals. Coaching candidates must also take a CPR or First Aid course and complete a coaching activity statement.

Level 3 currently applies to rifle and pistol only. This is a two-day in-person symposium designed to coach advanced athletes in the international disciplines.

Level 4 is achieved by appointment only from the National Coach with USA Shooting. These individuals are assistants to the National Coach and must be at a minimum a Level 2 Coach. The National Coach and NRA National Coach Trainer reserve the right to discontinue Level 4 status at any time.

In addition to the 4 levels, the program offers a great opportunity for junior shooters known as Junior Trainers. Prospective candidates for this program must be between the ages of 15 and 17. They will need a recommendation from the National Coach Development Staff (NCDS) and provide two letters of recommendation. One letter needs to come from a parent and another from their coach.

Remember that during a basic course of instruction, the student is being taught the basics of the mechanics of the firearm, firearm safety, position and the shot process. As a coach, you are making sure the physical aspects such as shooting position are mastered correctly. Then you move on to fine-tuning things like a persons grip or their mental approach to the sport in order to maximize the final outcome or score.

At a recent NRA Pistol Coach School, students were using SIG Sauer air pistols for the practical exercises on the firing line. Three different SIG models were usedthe P320-M17 pellet air pistol, the 1911 We the People CO2 BB gun and the Precision Super Target air pistol. One of the key advantages of using air pistols for coaching purposes is they are both affordable and portable. The models mentioned above range in price from $119 to $399.

The SIG Precision Super Target .177-cal., single-shot pneumatic air pistol is an entry-level 10-meter target pistol.

One student at the school, Doug M. from Maryland said, The best thing he learned in the course were the instruction and tips from the live-firing exercises.

Another student, Greg L. from Kentucky said, The two-day course opened my eyes to shooting sports I had not been previously exposed to. I also look forward to opportunities and working with youth.

In an interview with Dave Prater, coach of the successful Scholastic Action Shooting Program based in Winchester, VA, he shared what makes coaching such an invaluable asset to any team.

Developing a young persons mental maturity through an increase in self-awareness was one of the major factors contributing to my success as a coach, said Prater.

Students receive instruction at a recent NRA Pistol Coach School.

Prater has been coaching since the 1970s and has identified several elements leading to his success guiding athletes.

I get the parents and volunteers involved, I ask that the athletes keep a diary or journal and I assign a physical exercise program. I also engage the athletes for suggestions.

He added that one of the most valuable aspects of the NRA Coach Program is the sharing of information with other coaches. Prater places high value on the exposure to ideas that he would not have otherwise encountered. And in just three years, Prater has seen two of his shooters go on to advanced training events at the Olympic Training Center in Colorado Springs, CO.

Becoming an NRA Certified Coach will provide you with the education, training and credentials you will need to coach a team of any age. There are many components that go into the coaching process and a great place to start is with the NRA Coach Education Program. Learn more at coach.nra.org or email coaching@nrahq.org.

Kathy (Kelly) Quandahl was a nationally ranked junior shooter, a three-time All-American for West Virginia University, a member of the U.S. Army Marksmanship Unit Rifle Team and also collected over 25 National Records during her distinguishedshooting career. Her shooting experience started with a Crosman air pistol. She used air-gun training as a tool for cross training when she was developing as a junior shooter.

The rest is here:
NRA Coach Education Program: What You Need To Know - Shooting Sports USA

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BOYLSTON

Tower Hill Happenings: Tower Hill Botanic Garden, 11 French Drive. For information, visit towerhillbg.org or call (508) 869-6111. Orchid Show, through March 31; flowers integrated with graffiti art by Worcester artist Croc; visitors can tag special graffiti walls, create their own word art and use an orchid finder tool. Outside, visitors can take winter hikes through the gardens and surrounding woodland trails. The Street Art Festival on Feb. 8 and 9 will offer street art demonstrations, vendors, face painting and more. Camellia Show, Saturday, Feb. 15, 10 a.m.-5 p.m., Sunday, Feb. 16, 10 a.m.-4 p.m. Off the Wall February Vacation Week, Monday to Sunday, 17-23, featuring nature-inspired street art and drop-in crafts, nature walks and family workshops.

Wachusett Reservoir Watershed Activities: Programs free to the public, children must be accompanied by an adult. Dress for the weather with appropriate footwear. Dogs and domestic animals prohibited on watershed lands; service dogs welcome. for information or to check status, email Kathryn.Parent@Mass.gov or call (774) 261-1809. February Hiking Series, each Saturday in February, 10 -11:30 a.m., meet at Wachusett Reservoir Gate 8, intersection of Cross Street and Route 70. Each week is a different, moderate hike, approximately two miles. Watershed Ranger Program: Cabin Fever Snowshoe Hike, Saturday, Feb. 22, 10-11:30 a.m.; if there is little to no snow, it will be a foot hike, so wear sturdy books.

Guardians Youth Lacrosse: registration is open. This Boylston-based travel team is open to residentsof Berlin, Boylston, Clinton and West Boylston. No experience is necessary. Teams are available for boys and girls in grades pre-K through 8. Free equipment is available for Fiddlestix (pre-K and kindergarten) and girls teams. Visit http://www.guardiansyouthlax.com to register.

Council on Aging Exercise Programs: Boylston Town House, 599 Main St. For information, call (508) 869-6022. Super Seniors with Lena Scaplen, 9:30 a.m. Thursdays. Become a super senior with a full body workout. All levels. Tai Chi with Kristin Higgins, 10:30 a.m. Mondays. No experience necessary. Flex and Tone with Rebecca Reber, 12:30 p.m. Mondays. This class will use yoga blocks and straps along with a variety of stretching methods to improve flexibility, range of motion, promote circulation and improve strength. Zumba Gold with Rita Vazquez-Torres, 9:30 a.m. Tuesdays. This low-impact dance fitness program focuses on balance, range of motion and coordination. Yoga with Kristin Higgins, 10:30 a.m. Tuesdays. This slower-moving yoga class is for seniors and can be done both standing and seated. Walking Club, 1 p.m. Wednesdays. Call or email the COA for meeting locations.

Hope Lives Here: loss support group, organized by Boylston teacher Patty Inwood, meets at Hope Lives Here Headquarters, 1085 Main St., Holden, at 6:30 p.m. For information, contact Patty Inwood at hope@hopeliveshere.com or (774) 345-9080.

Special Education Services Child Find: is an effort to identify and provide services to Berlin and Boylston children with special education needs. Direct written inquires to Karen Molnar, director of Pupil Personnel Services, Berlin-Boylston Public Schools, 215 Main St., Boylston, MA 01505, or call (508) 869-2837, ext. 1106. The Berlin-Boylston Public School System invites parents of public and private school-age children, ages 3-21, to contact the special education office for information regarding the special education screening referral process, eligibility criteria for special education and special education services.

Volunteers Wanted: Boylston Historical Museum, 7 Central St. Call Kim Foster at (508) 869-3125. The historical museum needs help setting up displays. Help and see interesting items from the vault.

WEST BOYLSTON

Senior Center Programs: 120 Prescott St. For information or to register, call (508) 835-6916. Blood pressure clinic, first Wednesday of the month, 11:30 a.m.-12:30 p.m. No appointment necessary; sign in when you arrive. AARP tax aide, Friday, Feb. 7 through early April; call for an appointment. Ask an attorney, second Tuesday of the month, next one is Feb. 11, 9:30-10:30 a.m. with Nicholas Daviau. Movie Matinee, "Moonstruck," Friday, Feb. 14, 1 p.m. Chair volleyball with Marty, Wednesday, Feb. 19, 1:30 p.m.; $3 per class. Caregivers Support Group, third Wednesday of the month, next one is Feb. 19, 11 a.m.-1 p.m. Free breakfast, Friday, Feb. 21, 9 a.m., sponsored by Walmart Foundation for area seniors. Menu: muffins, eggs, sausage, juice and coffee; call to sign up. Valentine's pizza party and concert, Wednesday, Feb. 26, 12:30 p.m. (lunch) and 1:30 p.m. (concert featuring the Retired Men's Club of Greendale). Call to sign up for one or both. Podiatry clinic, third Thursday, 8-11 a.m. (third Thursday), call to reserve a time.

Beaman Library Adult Programs: 8 Newton St. For information or to register, visit http://www.beamanlibrary.org, or call (508) 835-3711. Monthly green living group, Friday, Feb. 7, 1 p.m. Group will discuss a variety of topics; suggestions welcome. Italian Conversation Circle, second and fourth Saturday of the month (next one is Feb. 8), 10 a.m.-noon; join other Italian speakers and some Holy Cross students. Mystery Book Group, Wednesday, Feb. 12, 1 p.m.; discuss "Dying in the Wool," by Frances Brody. February is Love Your Library Month: Stop by the library and write a valentine, letting the staff know how you use the library; your notes will be shared with Sen. Harriette Chandler and Rep. James O'Day. West Boylston Roomm tour with Spencer and Steve, Saturday, Feb. 15, 2 p.m.; 15-minute tour of the local history room. Mindfulness Meditation with Carol McGuiggan, Wednesday, Feb. 19, 6:30 p.m.; bring your yoga mat or sitting cushion or meditation zafu. Book Discussion Group will discuss "Strays: The True Story of a Lost Cat, and Homeless Man and Their Journey Across America," by Britt Collins, Thursday, Feb. 20, 12:30 p.m. Copies available at the library. Blackstone Valley Veggie Gardens presents "Indoor Seed Starting," on Thursday, March 6, 6:30-7:30 p.m.; everything you need to know from growing mediums, light/moisture and hardening process.

Beaman Library Children's Programs: 8 Newton St. For information or to register, visit http://www.beamanlibrary.org, or call (508) 835-3711. Positive Parenting Series, Fridays, Feb. 7 and March 6, 10-11 a.m., with free childcare, run by the West Boylston Coordinated Family and Community Engagement. For information, contact Lisa Thompson, westboylstoncfce@gmail.com. Valentine Story Time and Craft, Thursday, Feb. 13, 3:30-4:30 p.m. Date Night for Adults and Play Night for their Kids, Friday, Feb. 14, 6-9 p.m.; Drop off your children and go out for Valentine's Day. The library will provide the children with snacks and activities; children must be able to stay the entire three hours. This program is for children ages 4 and older (potty trained). There is a $10 fee per family to defray the cost of a future Staycation program. School Vacation Week: Candy Bar Bingo, Tuesday, Feb. 18, 2-3 p.m.; admission is a pair of children's pajamas for the drive. Drop-in Story Times, Feb. 18, 19, 20 and 21, 11 a.m. Family Art Night, Wednesday, Feb. 19, 6-7:30 p.m. Annual Beaman Bake Off, Thursday, Feb. 20, 2-3 p.m.; check out a cookbook and make a sweet treat for judging to win a Darby's gift card. Staycation, "Don't BUG me," Friday, Feb. 21, 7 p.m.-8 a.m. Saturday; theme is bugs and there will be games, crafts and snacks for children in kindergarten through grade 6 with a parent or caregiver. PJ drive will run through March 15, in participation with Cradles to Crayons; drop off new pajamas for a child in need.

Happy Travelers 2019 Trips: Saturday, Feb. 15, Museum Day in Boston (MFA and Isabella Gardner). Cost is $99, which includes a $10 lunch voucher. Saturday, March 14, Boston Flower Show with lunch at Maggiano's and a stop at Boston Market. Cost is $109. Sunday, April 26,"Matilda the Musical" at the Stoneham Theater, with lunch at the Chateau Restaurant in Burlington. Cost is $133 per person. May 14-17, Ottawa Tulip Festival, including Canadian War Museum and Ottawa River Cruise. Cost s $739 per person, $889 for a single, $699 per person for three in the room. Sept. 20-30, Canyonlands, Las Vegas, Grand Canyon, Lake Powell, Monument Valley, Moab, Arches National Park, Bryce Canyon, Zion and back to Las Vegas. Call for prices and details. For information, call Gladys Merrow at (508) 835-4312 or (508) 612-5312, or email glady2@verizon.net. Fliers available at the West Boylston Senior Center.

Kindergarten Registration: for children 5 years old on or before Aug. 31, will be held at the West Boylston Public Schools-Central Office, 125 Crescent St., from 9 a.m.-2 p.m., through Feb. 21. No appointment is necessary. A birth certificate, proof of residency and a copy of immunization records are required. The 2020-2021 kindergarten registration packet is online at http://www.wbschools.com

Democratic Caucus: Thursday, Feb. 27, 6 p.m.; West Boylston Senior Center, 120 Prescott St. Registered Democrats will elect delegates and alternates to the May 30 Mass. Democratic State Convention, Tsongas Center in Lowell. Pre-registered Democrats who will be 16 by Feb. 15 can participate and run as a delegate or alternate. West Boylston can elect three delegates and three alternates. To get involved in the Democratic Town Committee, contact Christopher Rucho at (508) 835-4141.

Bereavement Support Group: six-week session begins Monday, March 2, 12:30 p.m.; Our Lady of Good Counsel Parish hall, 111 Worcester St. For information or to register (required prior to the start of the sessions), call Renate Isbell (508) 835-3286.

Beaman Library Teen Programs: 8 Newton St. For information or to register, visit http://www.beamanlibrary.org, or call (508) 835-3711. Dungeons and Dragons, 2-4:30 p.m. first and third Saturday of the month. Sign up at the library. Experienced or new players. Grades 6 to 12. Sign up by the day prior to the afternoon.

West Boylston Child Find: The schools wish to identify all West Boylston children with disabilities, ages 3 to 21 years, who may be in need of special education services, and who have not graduated from high school. Additionally, the school district wishes to identify any children who may be currently homeless and therefore have certain educational rights under the McKinney-Vento Homeless Education Assistance Act. Anyone who can identify a child with a disability or a child without a permanent home who is not receiving educational services should have the parents or any interested person contact the West Boylston Special Education Department at (508) 835-3391.

Wachusett Watershed Recycle Center Information: 131 Raymond Huntington Highway. Hours: 9-11 a.m. Tuesdays, 2:30-4:30 p.m. Wednesdays, and 8-11 a.m. every first and third Saturday through February. Accepting all reuse, bulk, recycle and electronics (some with fee). The center welcomes bicycles, seashells, evergreen cones, small smooth stones, yarn, home goods, reusable furniture, crafts, sporting goods and appliances for swap or to be passed on to families in need. There is a fee for disposal of furniture, hazardous materials and appliances. Check http://www.wachusettearthday.org or town websites for updates.

Pre-School Screening: The West Boylston Public Schools will conduct a pre-school screening for all children who will be ages 2 to 4 years old on April 28, 2020, from 8:30 a.m.-1 p.m. to see if special education services are needed. This screening is done on an ongoing scheduled basis. Parents who are interested in having their child screened may contact Sherri Traina at (508) 835-3391.

Ongoing Children's Library Programs: 8 Newton St. For information or to register, visit http://www.beamanlibrary.org, or call (508) 835-3711. Drop-in Story Time, Saturdays, 11-11:30 a.m. Mother Goose on the Loose, Tuesdays, 10:15-11 a.m. Stay 'n Play, Wednesdays, 10-11:30 a.m. Sensational Story Time, Wednesdays, 4:30-5:15 p.m. Books 'n Blankies, Thursdays, 9:15-10 a.m. and 10:15-11 a.m. A senior version is Thursdays, 11:15 a.m.-noon.

Senior Center Ongoing Activities: West Boylston Senior Center, 120 Prescott St. For information, call (508) 835-6916. Fluid Motion with Gypsy, 10 a.m., Mondays; use an inflatable beach ball, $5 per class. Quilting Club with Linda, Mondays, 10 a.m.; call for information. Chair Yoga with Marty, 12:45-1:30 p.m. Mondays; free, sponsored by Oriol Healthcare. Cribbage/Mexican Train dominos/cards, 1 p.m. Mondays. Free, and space for other days as well. Writers Group, 2 p.m., first and third Mondays (new day and time), open to anyone interested in writing. Low-impact Exercise, with Grace, 10-11 a.m. Tuesday and Thursday. Free. Zumba Gold with Rita, 11:15 a.m.-noon Tuesdays. Cost is $3 per person, per class. Gentle Yoga with Carol, noon Tuesdays, resumes in February; not offered the first Tuesday of month. Pool lessons with Joe, 1 p.m. Tuesdays; free. Tai Chi with Sifu Gary, 2-3 p.m. Tuesdays; cost is $3 per class. Country Line Dancing with Linda, Wednesdays; 10 a.m., beginners; 11 a.m. intermediate. Cost is $3 per person. Pilates with Jennifer, 11:15 a.m. Thursdays. Cost is $5 per class. Mindfulness Meditation with Carol, noon Thursdays, not offered the first Thursday of month, resumes in February. Free. Bingo, 1 p.m. Thursdays. Wii Bowling, 10 a.m. Fridays. Free. Pitch with Toni, 1 p.m., Fridays. Mahjong with experienced teacher, Friday, 1 p.m.

West Boylston Child Find: the schools wish to identify all West Boylston children with disabilities, ages 3 to 21, who may be in need of special education services and who have not graduated from high school. Additionally, the school district wishes to identify any children who may be currently homeless and therefore have certain educational rights under the McKinney-Vento Homeless Education Assistance Act. Anyone who can identify a child with a disability or a child without a permanent home who is not receiving educational services, should have the parents or any interested person contact the West Boylston Special Education Department at (508) 835-3391.

Sew What: 5:15-6:30 p.m. Wednesdays, Beaman Memorial Library, 8 Newton St. "The Sew What" group is making simple quilts and burp cloths for infants in the neonatal units of area hospitals, as well as breast pillows, port pillows and large fleece blankets for cancer centers, as well as donations to local nursing homes. If interested, call Sue Smith at (508) 835-3711, ext. 229. To donate clean fabric or batting for this project, call the library at (508) 835-3711 to arrange pickup, or bring them in directly. To help if you cannot make the scheduled time, arrangements can be made to provide materials and patterns.

Caregiver's Support Group: 11 a.m.-1 p.m. every third Wednesday of the month; First Congregational Church, 26 Central St. For information, call (508) 835-6916 and ask for Lisa. Caregiver stress is highly prevalent. Most caregivers experience it, and usually feel lost when it happens. One of the most common features is feeling alone, with no one to speak with, no place to find answers. Peer run with occasional guest speakers and opportunities for support and service information.

Personal and Confidential Prayer: 10 a.m.-noon Saturdays (bimonthly); The Healing Room Ministry at Freedom Worship Center, 141 West Boylston St. For dates, visit http://www.freedomworshipcenter.us or call (508) 832-3322. The Healing Room provides personal and confidential prayer for emotional, physical and spiritual healing.

Volunteers Needed: at the Wachusett Regional Recycle Center. The center has opportunities for volunteering Monday through Saturday, at all levels of physical activity. If you share a passion for reuse, recycling and reducing the waste stream, and can spare several hours a month or even every week, visit wachusettearthday.org or call (508) 464-2854. Leave a message with your name and a phone number.

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Boylston and West Boylston calendars - The Item - telegram.com - Worcester, MA - Worcester Telegram

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For Alzheimers patients and their caregivers, social and emotional isolation is a threat. But hundreds of Memory Cafes around the country offer them a chance to be with others who understand, and to receive social and cognitive stimulation in the process.(Heidi de Marco/California Healthline)

LOS ANGELES Doug and Connie Moore met at seminary. He was a student and pastor of an inner-city congregation, and she was a student and a public health nurse.

Shes the one who drew me to the needs of the poor, Doug says.

The pair wed in 1974, and Doug became a pastor at the First Evangelical Free Church of Los Angeles in 1983. They became deeply involved in their community and dedicated much of their free time to teaching English as a second language, creating tutoring programs and mentoring students in poor communities here and abroad.

But these days, the retired couple spends most of their time inside their modest two-bedroom apartment in Los Angeles. There are a lot of hours spent alone, says Doug, 69. I cant have a conversation with Connie.

Connie, now 73, was diagnosed with Alzheimers, the most common form of dementia, in 2015. About 10% of Americans age 65 or older have the disease, according to the Alzheimers Association, including an estimated 670,000 people in California.

Doug, Connies primary caregiver, knows his wife needs as much stimulation as possible. So, twice a month, the Moores visit a program often referred to as a Memory Cafe, which offers social activities for people living with Alzheimers and dementia and their caregivers. Activities include art, music, poetry, presentations and social interaction.

There are more than 800 regular gatherings around the country listed in the Memory Cafe directory, including more than 20 in California. Some meetings go by different names such as Memory Mornings and arent listed in the directory. The gatherings take place in coffee shops, hospitals, libraries, schools, senior centers and faith-based organizations. Free of charge to participants, the cafes are usually funded by grants, individuals, corporate sponsorships or faith-based organizations.

Participating in social activities does not just provide social and cognitive stimulation for both the caregiver and the loved one, but they give each the opportunity to create new social groups for themselves with people who understand their situation, said Susan Howland, programs director for the Alzheimers Association California Southland Chapter.

Doug and Connie Moore have been married for 45 years and have two children and one grandchild. Doug says he never dreamed his wife would get Alzheimers. After hearing the diagnosis, he says, we both wept.(Heidi de Marco/California Healthline)

Every morning, Doug reads Connie Scriptures from the Bible while she eats breakfast. Doug says his faith has remained solid through the process of caring for his wife. Not to say that there are not moments when I come to tears, he says. But I can see her faith is still there.(Heidi de Marco/California Healthline)

Before she retired, Connie was the director of nursing services for the Los Angeles Unified School District, in charge of seven-figure budgets and a large staff. When her ability to do math started to fail, Doug knew something was wrong. Connie needs help bathing and dressing, but still remembers Doug, her children and the names of her two Siamese cats Frodo and Emi.(Heidi de Marco/California Healthline)

Connies Alzheimers was diagnosed early but advanced rapidly. As the disease progressed, the couple faced inevitable sadness and occasional questions of Why me, Lord? Doug says. She always verbalized she feared she would be abandoned because of the disease.(Heidi de Marco/California Healthline)

Doug helps Connie get dressed for their Memory Mornings meeting. Picking out his wifes clothes has been a challenge because, Doug says, hes not entirely sure how to put together an outfit. A parishioner from his church helps a few hours a week, choosing outfits for the coming days.(Heidi de Marco/California Healthline)

As Connies dementia progresses, dressing and grooming become harder for her. For now, she is still able to comb her hair and brush her teeth.(Heidi de Marco/California Healthline)

Doug and Connie head to the local Alzheimers Los Angeles office, about five minutes from their apartment, for their bimonthly Memory Mornings gathering. The activities include pet therapy, arts, music, dance and storytelling.(Heidi de Marco/California Healthline)

Licensed clinical social worker Sarah Jacobus leads a group of 19 caregivers and patients in an exercise called TimeSlips, which is an improvisational storytelling technique that stimulates the imagination of people with Alzheimers. People may not remember that Ive been there a week ago, but they remember the pictures and the storytelling, she says.(Heidi de Marco/California Healthline)

As part of the TimeSlips exercise, all participants are given the same photograph and asked to answer questions about whats happening in the scene. "Every person in the group responded in their own way, with a range of verbal capacity and lucidity. But they responded!" Jacobus says.(Heidi de Marco/California Healthline)

Linda Goldfinger, the facilitator of Memory Mornings, writes down the groups descriptions of what is happening in the photograph. At the end of the exercise, she compiles the responses into a story, types it up and gives a copy to each participant.(Heidi de Marco/California Healthline)

Karen Pearson and her partner, Ilene Barg, work on formulating a description of the photograph. Karen is Ilenes caregiver and a regular participant in the program. The connections being made are so valuable, Pearson says. No matter what the content, we always walk away with a good feeling.(Heidi de Marco/California Healthline)

The meetings allow Connie to interact with others with the same disease, Doug says, and they help him learn new ways to engage and entertain Connie at home. But the gatherings also serve as a reality check on Connies cognitive abilities. Today, she could not verbalize or answer the questions, Doug says. In my mind, I would put her at the bottom of the group.(Heidi de Marco/California Healthline)

Doug and Connie head home after spending two hours at the Memory Mornings meeting. The meetings are not meant to serve as respite for the caregiver, but as a safe place where the couple can socialize with others in the same situation.(Heidi de Marco/California Healthline)

Doug prepares lunch for Connie after returning from the meeting. Connie says shes hungry, but she doesnt say much else. "I try to talk to her," Doug says. "But you cant have a dialogue with her."(Heidi de Marco/California Healthline)

Connie keeps herself busy for hours fiddling with random objects, such as Frodos felt cat toy. Even though Doug tries to keep a busy calendar for himself and Connie, he still feels a sense of loneliness. There are a lot of hours spent alone, no matter what we do, he says.(Heidi de Marco/California Healthline)

Heidi de Marco: heidid@kff.org,@Heidi_deMarco

Excerpt from:
Finding Connections And Comfort At The Local Cafe - California Healthline

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I'm a fairly athletic 31 year old woman who has been lifting weights on and off for a total of probably no more than a year or so. I'm currently in an "on" phase and hope to stay that way. Even though I'm pretty confident that I know how to do the lifts and I feel pretty good about my progression, I still feel like I have no idea what I'm supposed to be doing. I originally started with something like 5x5, but modified ad-hoc to use whatever equipment was available at my busy corporate gym.

I feel like I should be doing other stuff though? Should I be doing other stuff? Everyone else seems to be doing other stuff? People on instagram talk about muscle activation exercises, how do I know which of those to do and when? What is leg day? How much weight should I use for each set? What order should I do the lifts in? The one I do first is the one I'm most successful with, but then I lose track of whether the number I wrote down for one lift is from when I started with that lift, or when I did it last, and now I spend way too much time staring at the equipment and staring at my phone, wondering what the hell I should be doing. Do I need to just grow up and read a book? - Tessa

Ok, we should talk about Instagram. In general, I think Instagram has been a really good thing for fitness. For a really long time, established media properties, especially ones whose businesses relied on marketing products that enforce rigid beauty standards (workouts, diet pills, and drinks, clothes for painfully thin people) were wholly in the clutches of those beauty standards. Social media, broadly speaking, gave a platform people who simply loved working out and loved their bodies could share that directly with others. There was, and still is, a lot of purity to it that the feedback loop of bigger media properties cant touch. People with non-Victorias-Secret-model bodies who glossy magazines would never cover could finally get some airtime, like @mynameisjessamyn, @prettystrongbec, @jenbretty, or @maria_htee. Magazines may cover them now, now that they have painstakingly proved follower by follower and like by like there is actual interest in them and what they represent and have to say.

However, Instagram and other social media platforms have grown up quite a bit in the last few years. Influencers have their own sponsors and advertisers to answer to, which means they have principles they have to assert, aesthetics they have to maintain, in order to sell the products they need to. Part of this is making themselves eternally essential, like a personal trainer who never teaches you to work out and progress your training on your own, because if you could do things on your own, you wouldnt need him. Part of that involves talking about the latest moves or trying the latest trends, which can be fine but is confusing to people who are trying to figure out where even begin.

Health and fitness are ripe for marketing because its so easy to make people feel insecure about their health and bodies. People are very susceptible to personal guilt and insecurity, and there are few things they are less able to change than the fundamentals of what they look like. Even if we intellectually know this, it doesnt stop us from feeling bad about it most of the time. This is also what leads us to think anything a conventionally attractive person does is what made them conventionally attractive. Someone who quite clearly had butt injections can post a video of herself doing side-lying leg lifts will still get all the people wishing they had a butt like hers also doing side-lying leg lifts. She doesn't even have to explain how a side-lying leg lift gives you a bigger butt, or claim that that's where her butt came from; we somehow manage to make those connections all on our own.

So this brings us to how easy it is to see lots of people doing lots of different things on social media platforms, claiming it has this or that effect: donkey kicks for a bigger butt! Spider crawls for defined abs! Doing a little digging on many of these people often reveals that they dont really have the authority to claim these things, but theres no one to really stop them. Thats the double-edged sword of social media: it rewards always having something new and exciting to say, even if what youre saying has no real substance.

Per the above, theres a lot of real and useful information on Instagram, but it can be hard to separate (and a lot of times, the people with the most valuable things to say are not the ones with the most followers). I can say from experience, it actually takes a lot of time to even begin to learn who is worth listening to and who isnt, and Im really only just getting started. Even the actually helpful stuff is framed as if you have [such and such particular problem], but how do you know if you have that problem?

So this is a vote in favor of trusted resources, of which there are many and I almost hesitate to name any because theres no one true answer to which program should I do? But I can answer some questions: training programs are always written deliberately when it comes to number of sets, number of reps, and the order of exercises. When you pick a program, be it StrongLifts or reddits Beginner Routine or 5/3/1 for Beginners, you are meant to do them in the order theyre written, in the weekly rotation they are written.

You are also meant to stick with a program for long enough that it can pay off for you. Most knowledgeable coaches/critics, like Alan Thrall or Mike Israetel, say often that which very specific program youre doing, especially if youre a relative beginner, matters way less than being consistent, getting your rest, and making sure your form is good, and that throwing a bunch of random accessory exercises at yourself is not a lot more than a distraction. A lot of times, the target audiences for new trendy exercises are real gym rats who are bored after years and years of training and are looking to mix it up. This also isn't clear from social media video clips, but a lot of those accessory-type moves are tacked on at the end of a strength program mostly composed of bigger, fundamental movements (squat, bench, deadlift, row, overhead press), not an entire workout in and of themselves.

That doesnt sound like you! You sound like you want to get stronger and make progress, and maybe havent gotten that chance yet because you feel distracted or insecure about whether youre doing the right things. You should feel reassured that a basic program like StrongLifts 5x5 IS a whole program, and you dont need to mess with it. These programs are vaunted and popular because they do work. Even experienced lifters will return to them again and again if they are rebuilding after time off. if it feels like people maybe arent talking about these programs as much as the latest gluteus medius exercise, its because they feel like everyone already knows about basic stuff like 5x5, and they need something new to add.

All that said: These programs are designed to allow the people following them to get stronger fairly quickly, and in a straightforward beginner program, you add at least a couple of pounds to each of the major lifts (squat, bench, etc.) every session, or at least every week. if you are specifically worried about your body, such that you are getting hurt, or youre doing your very best on form and consistency and recovery and youre still not making progress, you may benefit from the help of a coach.

Finding someone local and in person who is able to coach you in strength (powerlifting coaches with CSCS certifications) would be the best case scenario. More and more gyms that are focused on lifting (powerlifting gym or strength training gym in google-search language) are starting to offer intro tutorials or limited-run classes in lifting, where the goal is to teach you skills and advise you, versus simply making you run around for 45 minutes. But another benefit of the internet is that many such people now offer online coaching, where they can talk to you about what challenges youre facing, watch videos of your form, and help you figure out how to achieve your goals. If you would benefit from activation exercises or particular targeted accessory movements, these are the people who would be able to tell you. There is a place for that stuff, and while I think we can be a little too apprehensive about trying stuff with our bodies, whichever activation and prehab/rehab-type moves we might see influencers do often come from someone's technical expertise.

Should you or can you just read a book? For sure there are books: Strong Curves, New Rules of Lifting for Women, Scientific Principles of Strength Training, and Thinner Leaner Stronger are a few that I have enjoyed (even as some of the framing in these is, in some ways, a little problematic). Only you know whether reading a book or trying to work with a coach or take a class will work better for you. (I should note, a coach can tailor their advice to you, while a book may involve some educated guessing as to what your challenges are.) Whatever you do, definitely write down what youre doing in the gym at each step, so youre not trying to remember what you did last time and what would constitute doing more than last time (or, if its a bad day, what would constitute going easy on yourself and doing less).

Just remember that you dont need to be aiming to take over the world by building the strongest body of all time, or doing the most accessories, or trying all of the latest stuff; incremental progress at it relates to yourself, and yourself only, will give you plenty to do.

This article originally appeared on VICE US.

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All the Reasons You Shouldn't Bother With Trendy Instagram Workouts - VICE

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People facing a cancer diagnosis, particularly a late-stage cancer diagnosis, may feel that their locus of control over life has been removed. They are now patients, relying on their oncologist, surgeon, radiation therapist and nursing staff.

But, consider an integrative cancer approach in which patients feel more empowered by an assortment of options they can choose, such as changing their diet, exercise, incorporating methods for reducing stress, seeing an acupuncturist and engaging in mind-body practices. Proponents of an integrative approach say these complements to conventional treatment (chemotherapy, radiation, surgery) make treatment more effective while reducing side effects.

Many cancer patients, like Jasmine Guha-Castle, are turning to integrative cancer care to enhance quality of life, improve outcomes and possibly beat the odds.

Guha-Castle, 50, of Austin, Texas, wont slow down for a minute in her fight to beat breast cancer, again. She made healthy living and volunteering at animal shelters her lifes mission since she overcame breast cancer 13 years ago.

But she received the unfortunate news that her breast cancer had returned while heading to England two summers ago. This time, it was metastatic, meaning the kind that spreads. And it was triple negative, a more aggressive kind of cancer that will not respond to hormonal therapy medicines. So, she flew right back to Austin.

This place gives me hope, which the other places havent so far.

Early in her treatment, regardless of a chemotherapy day, Guha-Castle could be found swimming in Austins Barton Springs pool, attending a meditation class, visiting a nutritional oncologist or acupuncturist, making carb-free foods, dancing and most often, reading science-based information about triple-negative breast cancer (TNBC).

Where you wouldnt find Guha-Castle was hanging out with other patients just because they share her condition. That isnt my cup of tea, says the expat Brit, who finds it hard to connect with members of the cancer community if they are depressed and not optimistic like she is.

You have to be positive and proactive to change the environment of your cells, notes Guha-Castle.

There are more options if you have the right doctor, she says. Initially, she was only treated with chemotherapy and radiation by oncologists who use conventional treatment methods. She says traditional oncologists did not show an interest in hearing about her anti-cancer literature related to medicinal mushrooms, turmeric pills and other approaches that might improve outcomes and help her feel better. She also wanted more guidance, more personalized care and more hope.

Integrative oncology is not alternative medicine, which usually refers to treatments used instead of traditional ones. It also isnt it only complementary, which refers to the use of single-intervention add-ons to support mainstream treatment. So, what exactly is integrative oncology?

Here is a comprehensive definition from JNCI (Journal of the National Cancer Institute) Monographs: Integrative oncology is a patient-centered, evidence-informed field of cancer care that utilizes mind and body practices, natural products and/or lifestyle modifications alongside conventional cancer treatments. Integrative oncology aims to optimize health, quality of life and clinical outcomes across the cancer care continuum, and to empower people to prevent cancer and become active participants before, during and beyond cancer treatment.

After reading about cancer programs at different clinics, Guha-Castle decided to fly to the independent Block Center for Integrative Cancer Treatment in Skokie, Ill. She was reinvigorated by the clinic, with all of its physicians and specialists in the same building.

A growing number of leading U.S. cancer care centers claim to have integrative medicine programs.

Guha-Castle found it to be like no clinic she had seen, with a kitchen for nutrition classes, a yoga and exercise area and soothing lighting and music. Exercise equipment was only steps away from the chemotherapy areas.

This place gives me hope, which the other places havent so far, she says.

She was particularly motivated after reading the Block Centers preliminary study of stage IV breast cancer patients who were treated there. The treatment improved survival time for the patients, generally, compared to patients treated at conventional clinics.

Dr. Keith Block is the Block Centers medical and scientific director, and considered to be the father of integrative oncology. He developed a treatment program called Life Over Cancer, which uses a plant-based diet, exercise, nutritional supplements, nutritional infusions (administered intravenously) and mind-body therapies. He also uses innovative methods of chemotherapy and experimental and off-label medications.

No two patients are treated in the same way there. Treatment is based on individualized testing to determine a persons biochemical environment or internal biochemistry. This is the environment surrounding a persons cancer cells that can influence the growth and spread of cancers. It includes levels of inflammation, oxidation and the state of his or her immune system. Block uses blood tests for this assessment, which he calls this terrain testing or taking a blood terrain panel.

At the Block Center, all conventional cancer treatments, physician visits, blood draws and visits with counselors are covered by Medicare and most private insurance plans. Some extras, like dietitians, nutritional supplements and nutritional infusions are out-of-pocket.

Fortunately for Guha-Castle, she can afford to fly to the Block Center every two weeks for treatment. But many people dont have the means to do that, she acknowledges. She is still associated with an oncologist in Austin for blood transfusions and scans, but she says she would rather pay more to get the kind of care she wants at the Block Center.

A growing number of leading U.S. cancer care centers claim to have integrative medicine programs.

Dr. Lorenzo Cohen, professor and director of the Integrative Medicine Center at the University of Texas MD Anderson Cancer Center in Houston, says what distinguishes his clinic from the Block Center is being part of an academic medical system. He says blood testing and prescribing medications, particularly of herbs and supplements, becomes a little more challenging when you are in an academic medical center and must follow strict evidence-based guidelines, such as the National Comprehensive Cancer Network guidelines.

Treatments provided by integrated programs within large cancer centers are led by physicians, who also work with providers to guide patients in services like acupuncture, massage, music therapy, yoga, Tai chi and qi gong (methods of movement, breathing and meditation), physical therapy, nutrition and health psychology throughout treatment and whenever possible.

Like other treatment programs, they take commercial insurance and Medicare for standard procedures. The Centers for Medicare and Medicaid Services now covers acupuncture for Medicare patients with back pain. Cohen says this shows that insurers see that integrative approaches are not only cost effective, but a huge value gained in quality of life.

Dr. Dawn Mussallem specializes in breast care at Mayo Clinics Integrative Medicine and Health program in Jacksonville, Fla. She worked with Cohen on an expert integrative oncology panel that recently endorsed the Society for Integrated Oncology Breast Cancer Guidelines.

In the last couple of years, Mussallem developed and piloted a breast-specific integrative medical program within Mayos Jacoby Center for Breast Health that included acupuncture, massage therapy, cancer nutrition, mindfulness classes, yoga and superfood cooking classes.

Mussallem met with patients about whole-person well-being, discussing aspects like nutrition, exercise, purposeful living and avoidance of toxins like alcohol and tobacco. The programs results showed a favorable patient benefit on quality of life, and these integrative services are now offered to all cancer patients at Mayo Clinic in Jacksonville.

Given the high prevalence of patients using alternative modalities often driven by misinformation available to patients, there is a strong need to guide the use of appropriate integrative oncology care to achieve optimal outcomes for our patients, Mussallem says.

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I hate not having a plan. I write out to-do lists every single day at work. I can't go on a vacation without an itinerary filled with activities, breakfast, lunch, and dinner breaks, and scheduled free time. My penchant for planning even comes into play during my workouts.

Before I walk into the gym, I prefer to have my one-hour workout mapped out in my mind. When I was only running on the treadmill, Spinning, or taking trainer-led classes, this was an easy task. But since I've amped up strength training, it's been tougher to have all my circuits preplanned and ready for action.

So, I decided to give the Openfit app's free trial a go.

Openfit is a new digital streaming fitness platform featuring fitness, wellness, and nutrition programs that can be personalized to each individual's goals.

What made Openfit stand out to me in the fitness department was its combination of On-Demand and Live Class options in multiple different workout categories, including strength training, barre, Pilates, walking, running, cardio, HIIT, yoga, weights, and stretching.

The app offers 350 new Live class options per week. For example, you can sign up for a 40-minute Total Body Strength with Weights class at 6:15 a.m., or a 25-minute Pilates Mat class at 1:30 p.m.

Similar to a boutique fitness class, the sessions are capped at 40 people, so you have to sign up ahead of time. During the class, you have the option of turning on your camera so the trainer leading the class can offer corrections, encouragement (times a million), and advice in real time.

To build flexibility into my schedule, I was a little more interested in the On-Demand options, featuring taped Live classes in every category, which you can access at any time.

The first time I used Openfit at the gym, I knew I wanted to work in at least 10 minutes of abs after my 25-minute run. I opened the app, scrolled through the options until I found the "Strengthening" section, and tapped "10-Minute Abs."

The workout, which was previously taped, was instructed by a trainer who introduced herself in the beginning of class. I also found out that Openfit's classes are all taught by certified trainers, which made me feel more comfortable with the moves and worry less about getting hurt, which has unfortunately happened to me in the past while following a trainer on Instagram.

Each move in the 10-minute session is accompanied by a video demonstration (so you know exactly how to perform each exercise) and a countdown clock. You also have the option to pause the workout, which I took advantage of several times to grab different sets of dumbbells.

During my first week of using the app, I also tried a 25-minute Upper Body Strength-Training class and a Total Body Strength class.

My favorite thing about the app is how much more efficient it has made my gym days. All I really need to know is what area of the body I want to concentrate on (or what type of workout I want perform) and how long I have to get it done. I haven't wasted time staring into space when I can't quite figure out what to do next, or what exercises to pair together for a circuit.

When my free trial ends, the app will ring in at around $89 for a year an introductory offer. That comes out to less than $8 a month, which is likely less than the cost of buying lunch. Considering the app also includes a nutrition section with tips, recipes, and meal plans, it's arguably a steal.

I love planning and probably always will but when it comes to organizing exercises, I'm OK leaving the specifics up to this app.

Click here for more health and wellness stories, tips, and news.

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