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Most UAE residents are concerned about their diet. Image Credit: Getty

Dubai: Almost half (45 per cent) of the people employedin the United Arab Emirates (UAE) revealed they are worried about their long-term health, according to a new study.

They admitted they have not had a health check in the last year and a significant number said they have no idea about the simple metrics of health such as cholesterol levels, according to new research from Aetna International, a global health benefits provider. Inflexible and long working hours are compounding the problemas employees feel unable to take time off to manage their health, says the report.

The findings are revealed in the Business of health 2020 report, how organisations can overcome employee health inertia, which explores the attitudes to health of 4,000 office workers in the UAE, USA, UK and Singapore, focusing on the health fears of todays workers and probing the gaps in their own health knowledge.

Despite the fact that 94 per centof UAE respondents say that they think about their health at least some of the time, 40 per cent admitted that they would not go to the doctor for a general health check-up unless they felt ill, and just over a quarter (27 per cent) say they are too scared to get a health check-up.

In addition, few know of basic indicators of their own health only 35 per cent of UAE respondents know their cholesterol level and just 31 per cent their body fat percentage. However, when compared to respondents from the other countries surveyed, overall employees in the UAE and Singapore have a better knowledge of health measurements like blood pressure, cholesterol and body mass index (BMI) than those in the US or UK.

Most UAE workers acknowledge they could do more to improve their health, with over half (56 per cent) admitting their diet needs improvement and three quarters (75 per cent) saying they need to exercise more. When people do feel ill, however, 39 per cent say they tend to look up symptoms online and self-medicate rather than seeking out a doctor.

Catherine Darroue, Senior Director of Customer Proposition, EMEA, Aetna International, said: While the majority of workers are aware they need to do more to improve their health, fear and worry are causing a huge number to avoid the situation. More should be done to empower people to manage their own health, with a focus on changing company cultures to promote prevention and early intervention. It is not only the responsibility of the employee but also that of the employer to ensure people are equipped to lead healthy lives.

Increasing pressure in the workplace is having a significant impact on how people prioritise their health. Half (50 per cent) of UAE employees surveyed admit that they often feel stressed because of work but dont see a healthcare professional about the issue. Long and inflexible working hours may be to blame, as nearly a third (32 per cent) say they dont have time to be ill at work and a quarter (25 per cent) cite lack of time off from work as the reason behind their health inertia.

Results also indicate that employers could play a bigger role in encouraging people to look after their health, with over a quarter (28 per cent) of office workers admitting they would go to the doctor if their boss told them to. Nearly half (48 per cent) also said the ability to take time off work to go to the doctor would encourage them to make an appointment.

Additionally, better access to online health consultations would encourage just over a third (34 per cent) to get regular check-ups, and an almost equal number (35 per cent) would like the use of an app or online service.

Expanding access to healthcare is imperative to ensure todays time poor workers prioritise their health. Technology can undoubtedly play a role here, but businesses also need to ensure they create a culture where people can talk about and take time for their health needs, concluded Catherine.

Over a third (39 per cent) say they tend to look up symptoms online and self-medicate rather than seeking out a doctor

Half (50 per cent) of those surveyed admit that they often feel stressed because of work but dont see a health care professional about the issue

Nearly a third (32 per cent) say they dont have time to be ill at work

A quarter (25 per cent) cite lack of time off from work as the reason behind their health inertia

Better access to online health consultations would encourage nearly a third (34 per cent) to get regular check-ups, while over a third (35 per cent) would like the use of an app or online service

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56% of UAE residents feel they need to improve their diet - Gulf News

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Ever wonder just how nutritious grapefruit is? It's National Grapefruit Month. Here's what you need to know about this citrus fruit.

Is there anything more refreshing than biting into a big slice of ripe, juicy ruby red grapefruit? Not just a great accompaniment to breakfast, grapefruit are awesome additions to salads or just a fabulously hydrating snack. And the citrus fruit brings a bevy of health benefits, too.

Angela Goscilo, a registered dietitian with Pollock Communications in New York City, says grapefruit is a healthy component of a diet rich in fruits and vegetables.

Specific health benefits of a medium-sized grapefruit (250 grams) include:

Vitamin C (more than 76 milligrams).

Vitamin A (180 micrograms).

Potassium (over 300 milligrams).

Fiber (4 grams).

Low in calories (82).

Lots of antioxidants and phytochemicals.

Increased iron absorption.

[SEE: Fruits to Eat on a Low-Carb Diet.]

Vitamin C

Gabrielle Mancella, a registered dietitian and corporate wellness dietitian at Orlando Health in Florida, says grapefruits key health benefit is its very high concentration of vitamin C. Vitamin C is an antioxidant that has anti-inflammatory properties to it, she says. This supports your immune system and may even be able to lower your risk of cancer and other chronic disease, such as diabetes and heart disease that have been linked to long-term, systemic inflammation.

One large grapefruit provides 190% of the daily value of vitamin C, which supports your immune system and wound healing, Goscilo says. The National Institutes of Health Office of Dietary Supplements recommends that women aged 19 years and older should consume 75 milligrams and men aged 19 years and older consume 90 milligrams of vitamin C each day. Half a medium-sized grapefruit (about 125 grams) contains more than 38 milligrams of vitamin C.

I recommend eating food rich in vitamin C like grapefruit over taking synthetic vitamin C pills, as fruit will have other nutrients to work synergistically with the vitamin C to make the effects more powerful, says Kate Weiler, a sports nutritionist and co-founder of Drink Simple, a company that makes a line of plant-based beverages.

Vitamin A

Grapefruit is also a good source of vitamin A. This fat-soluble vitamin is important for maintaining normal vision. It also supports the immune system and reproduction. The NIH reports that it also helps keep the heart, lungs, kidneys and other organs working properly. Half of a medium-sized grapefruit contains 90 micrograms of vitamin A. People aged 14 years and older should consume between 700 and 900 micrograms of vitamin A daily.

[SEE: Plant-Based Diet Ideas.]

Potassium

Your body needs potassium for just about everything it does. This electrolyte helps ensure proper kidney and heart function, muscle contraction and nerve transmission. Though we usually think about eating more bananas when trying to increase the level of potassium in our diet, many foods offer this vital nutrient. The USDA reports that a small grapefruit (about 200 grams) contains 278 milligrams of potassium. (A medium-sized banana has a little over 400 milligrams.) Men over the age of 19 are advised to consume 3,400 milligrams of potassium daily. Women over the age of 19 are advised to consume 2,600 milligrams of potassium.

Low-Calorie Fiber

In addition to being high in vitamins and minerals, grapefruit is also high in fiber and low in calories, Weiler says. The U.S. Department of Agriculture reports that half a medium grapefruit has just 41 calories.

Most Americans eat less fiber than they should. The American Heart Association recommends that adults consume 25 grams of fiber per day. Half a medium-sized grapefruit contains 2 grams of dietary fiber.

Antioxidants and Phytochemicals

Antioxidants are compounds found in plants that have been found to inhibit oxidation, which means they can reduce inflammation in the body. Phytochemicals and polyphenols are natural compounds that can also offer health benefits, such as improving blood pressure and lowering inflammation. All this could add up to big health benefits over the long term.

Grapefruit ranks very high in antioxidant compounds and has a wide range of polyphenols, Weiler says. Because of these compounds, there have been several studies that suggest that adding grapefruit to a healthful diet may lower your risk of cancer. The American Institute for Cancer Research lists a variety of studies related to grapefruit and grapefruit components and their potential ability to fight cancer. Another small study published in August 2019 suggested that adding grapefruit juice could help boost the effectiveness of certain medications used to manage certain types of incurable cancer.

[See: How 16 Fruits Boost Your Health.]

Iron Absorption

Weiler adds that grapefruit also boosts your bodys ability to use the iron found in foods you eat. Grapefruit can help boost iron absorption, so if youre low in iron, its great to eat grapefruit with iron-rich foods to improve absorption.

How Often Should I Eat Grapefruit?

There isnt an exact number of times per week I would recommend people to consume citrus, Weiler says, but it is a delicious and healthful fruit to incorporate as part of your diet. In the wintertime, I recommend people eat more citrus as it is in season, and it is the time of year when our immune system could especially use that extra boost.

Many people like to start the day with a sweet-tart grapefruit. Goscilo recommends consuming citrus fruits regularly. They are versatile, from juice to whole fruit, and can fit into a wide variety of dishes and beverages.

Watch the Sugar

Grapefruit is a fruit, and as such contains natural sugars. Some people are concerned about this sugar content, but Mancella says its still a food that can have a place in a healthy diet. I know a lot of people do get concerned over the sugar content, but we want to make sure were not overlooking the benefits. If you can use it appropriately and balance it into the diet, it can be a great inclusion.

Half of a medium-sized grapefruit contains 8 grams of sugar. The AHA recommends limiting added sugar to 38 grams per day for men and 25 grams per day for women.

One way to temper sugar intake is to choose whole grapefruit over juice. While grapefruit juice can offer you a deliciously tart start to the day, it does not retain the healthy fiber of the membrane that can slow the absorption of sugar and make you feel fuller longer.

If youre diabetic or watching your sugar intake, you can still include grapefruit, just be mindful about how you do it, Mancella says. Just make sure youre eating it in proportion. Have a protein and a fat, along with the grapefruit to get the maximum benefit of the fruit in your diet with less chances of an insulin spike.

And if youre drinking commercially pressed grapefruit juice, Mancella also urges you to look closely at the label. I see a lot of people coming in saying theyre drinking grapefruit juice. If its from concentrate or not 100% juice if its one of those juice cocktails, it likely has added sugar, making it a less healthy option than eating a whole grapefruit or drinking pure juice that has nothing added to it. Stay away from artificial versions that have been processed, she says.

Despite the sugar content, Weiler notes that there have been studies that have shown that grapefruit can improve insulin resistance and may help prevent weight gain.

A Word of Caution

Although grapefruit is considered a very healthy fruit, particularly when consumed whole rather than juiced, some people may want to avoid this citrus fruit altogether. Grapefruit and grapefruit juice can interact with several medications, including those that treat conditions like high cholesterol and high blood pressure, Goscilo says.

If youre taking statins and benzodiazepines, you may need to skip the grapefruit. Before you start a new medication, consult a registered dietitian or physician about the risk for food interactions, she adds.

Weiler agrees. Check with your doctor if youre on prescription medications because over the past few years, the number of medications that are associated with negative effects from grapefruit consumption has grown.

More from U.S. News

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Grapefruit Nutrition Facts originally appeared on usnews.com

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Ever wonder how nutritious a grapefruit is? - WTOP

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In The Politics of Weight: Feminist Dichotomies of Power in Dieting, Amelia Morris challenges the degree to which feminist debates about dieting often take the form of a binary whereby (womens) bodies are either sites of oppression or liberation. Instead, drawing on interviews with dieters, analyses of dieting programme materials, fat activism and black feminist scholarship, the book posits a more ambivalent middle ground, arguing for a promising path tonuanced understanding of how our bodies are shaped in relation to power and diet culture, writes Megan Dean.

The Politics of Weight: Feminist Dichotomies of Power in Dieting. Amelia Morris. Palgrave. 2019.

Find this book:

For decades feminists have criticised weight-loss dieting, accusing it of (among other things) reinforcing unrealistic and harmful body ideals, distracting from meaningful social and political engagement and being a tool of the patriarchy. Recently, body-positivity activists, including celebrities like actor Jameela Jamil, have spread their anti-dieting messages through social media, reaching new generations with the encouragement to reject dieting and love ones body as it is.

And yet, many people still diet. In the United States, 49.1 per cent of adults and 56.4 per cent of women tried to lose weight between 2013 and 2016. Ten of the top eleven strategies used toward that end were changes to diet. We have to assume that at least some of these dieters are aware of feminist objections to dieting. Indeed, Susan Bordo, whose book Unbearable Weight offers a canonical critique of dieting and weight-loss culture, has herself acknowledged participation in a commercial weight-loss dieting programme. Bordo is certainly not the only feminist who has considered joining Weight Watchers.

But why would anyone who thinks that dieting is a tool of the patriarchy go on a diet? Why would they engage in a practice that reinforces body norms they themselves reject? In short, why is knowing better not enough when it comes to dieting?

Amelia Morris explores these questions in her book The Politics of Weight: Feminist Dichotomies of Power in Dieting. Morris, a postdoctoral researcher in the Department of Politics, International Relations and Philosophy at Royal Holloway University, situates what Ill call the ambivalent dieter within a broader feminist debate about the status of the body and its relation to power. As Morris characterises it, the main positions within this debate take the form of a dichotomy: bodiesspecifically, womens bodiesare either sites of oppression or opportunities for the exercise of liberty. Morris identifies the former perspective with radical feminists, such as Susan Brownmiller and Germaine Greer, and the latter with liberal and post-feminist scholars and writers, including Naomi Wolf, Catharine Lumby and Katie Roiphe.

Morris herself supports a third, post-structuralist position, which she identifies with Michel Foucault and feminist theorists like Sandra Bartky, Judith Butler and Bordo. According to this perspective, the body has a more ambivalent relationship to power than either side of the dichotomy suggests. Bodies exist, Morris writes, within a middle-ground of power (19). This middle ground is characterised by the claims that power works on and through the body in more subtle, mundane and insidious ways than oppression proponents would have it, and that the experience of freedom in relation to ones body is neither as attainable as the liberation side suggests nor a reliable sign that one is in fact free from pernicious forms of power.

The Politics of Weight argues that we should use this middle-ground approach to understand womens engagement in weight-loss dieting. Morris takes an interdisciplinary approach to this task, using interviews with British women dieters, body-positivity activists and fat-positive activists to highlight womens conflicted understandings and experiences of dieting, and the challenges of ridding oneself of an attachment to thinness as a source of happiness, comfort and confidence, even when one believes one should.

The first two chapters of the book discuss Morriss methodology and introduce the broader feminist debate about the body. In Chapter Three, The Dichotomy of Power in Dieting, Morris explores how this debate applies to weight-loss dieting in particular, and begins to make her case for a Foucauldian feminist approach. She does this in part by using interviews with dieters and analyses of dieting-programme materials to highlight some of the quintessentially disciplinary aspects of dieting, including the use of panoptic surveillance and the confession of dietary transgressions and weight gain to peers and group leaders at weight-loss meetings.

Morris is careful to point out that the feminist Foucauldian literature she favours has often ignored the relevance of race to the effects of power on the body. In Chapter Four, The O Factor: Foucault, Race, and Oprahs Body Journey, Morris attempts to address this gap through engagement with black feminist scholarship on the topic of Oprah Winfreys weight-loss projects. Morris highlights the ways that racist stereotypes like the Mammy and Jezebel structure understandings of black womens bodies. She suggests that the white hostility and ambivalence that met Oprahs dramatic weight loss can be understood as a response to Oprahs visible shift away from what white audiences perceived as a non-threatening, nurturing Mammy image. In this chapter and elsewhere, it is sometimes challenging to distinguish Morriss original contributions from her detailed discussion of the existing literature. Nonetheless, this chapter addresses an important issue and will point readers to some fascinating work on race and diet, such as Cheryl Thompsons 2015 paper, Neoliberalism, Soul Food, and the Weight of Black Women.

Chapter Five, Fat Activism and Body Positivity: Freedom from Dieting? will be of most interest to readers grappling with the complexities of resisting diet culture. Morris draws on fat-activist literature and practice to suggest that the insistence that we unequivocally love our bodies and reject dieting without ever looking back betrays a misunderstanding of how power works.

According to the Foucauldian picture Morris endorses, our subjectivities are shaped by our practices, including dieting. We can reject dieting but be left with emotions and self-understandings that have been shaped by that practice. This chapter draws attention to the ways fat activism can help reshape these aspects of subjectivity, while highlighting how widespread fatphobia limits such self-transformation. Rachel, a fat-activist performance artist, explains the limits of her work:

I dont think any of my work makes me feel liberated, because of re-opening that wound. You can make the space as safe as you want but weve all got to go outside afterwards and I cant make outside safe for me or for any of you.

Morriss discussion underscores the complications of resistance and the importance of a compassionate and nuanced understanding of how deeply many womennot to mention men and non-binary individualsare affected by diet culture.

Those acquainted with this area of research will find the books positions familiar, drawn from feminist and Foucauldian theorists Ive already mentioned as well as Fat Studies scholars like Samantha Murray. Throughout the book, Morriss interviews are mainly used to support rather than complicate or develop theoretical claims made by others. Some may hope for more dynamic engagement between theory and empirical work than is offered here. But the value of gathering relevant empirical evidence for theoretical claims should not be underestimated, and many theorists do not have the professional training to do so themselves.

While the books interdisciplinary approach and subject will be of interest to scholars in many different fields, I hesitate to recommend the book to those unfamiliar with the literature. The book suffers from poor copy-editing, which at times undermines the readability and reliability of the work. Of particular note are some significant citation issues that those new to the subject may not have the resources to recognise, such as a misquotation of Simone de Beauvoir on page 39.

Overall, though, The Politics of Weight tackles a topic of ongoing importance. Having a nuanced and accurate understanding of how our bodies are shaped in relation to power and diet culture is central to treating ourselves and others with compassion and respect. Such an understanding can also help us recognise what is needed to create the conditions so that knowing better can translate into doing better when it comes to dieting. The Politics of Weight argues for a promising path to this very worthy goal.

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Note: This article gives the views of theauthors, and not the position of USAPP American Politics and Policy, nor of the London School of Economics.

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Megan Dean Hamilton CollegeMegan Dean is the Chauncey Truax Postdoctoral Fellow and a Visiting Assistant Professor in Philosophy at Hamilton College in New York. Her current research focuses on ethical issues relating to eating, specifically on the ways eating shapes the self and the implications of these self-shaping effects for clinical ethics, diet research, food policy and personal food choice. Dr. Dean received her PhD from the Philosophy Department at Georgetown University, and she has an MA in Philosophy from the University of Alberta.

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Kenya, South Africa and Zimbabwe are leading in new cancer cases in Africa. In 2018 Kenya was reported to have 47 887 new cancer cases (130 cases daily) and 32 987 deaths (90 daily). This marked a 30% rise since 2012.

Cancer is now the third leading cause of death after infectious and heart diseases in the East African nation.

So whats going wrong?

The rapid rise in cancer cases can be attributed to majorsocietal and environmental changes that have occurred in the past few decades. These include excessive drinking, cigarette smoking, lack of exercise, poor diet, obesity and exposure to environmental carcinogens, like air pollution. Another big risk factor is infectious agents that contribute to cancer such as the human papillomavirus responsible for more than 90% of the cervical cancer burden.

One of the causes of the high death rate is that patients with cancer often present themselves at a late stage when its difficult to cure them. This is a problem in many low and middle-income countries where diagnostic and treatment services are inadequate or non-existent.

Large investments in treatment programmes for cancer arent the best use of resources as treatment often comes too late to save lives and cannot meet the ever-increasing demand for the treatment of new cancer cases.

According to the World Health Organisation nearly half of all cancers can be prevented by reducing known risk factors. It therefore makes more sense to invest in prevention, rather than focusing on treating late-stage cancer.

Currently, prevention efforts encourage behaviour change through health education. But the success of these interventions dissipates over time. A public health approach to prevention must incorporate strong policy measures and address wider contextual factors, not just individual behaviour. For example food marketing influences eating behaviour, so there should be more measures that control the marketing of unhealthy food products.

My colleagues and I from the African Population and Health Research Center (APHRC) have, over the past three years, conducted research in five African countries including Kenya, to assess policies for primary prevention of cancers and other non communicable diseases.

We found that, as in other low and middle-income countries, cancer prevention efforts are failing because governments either lack cancer prevention and control policies or the available policies lack the regulatory teeth to achieve the intended goal.

Our findings showed that policies such as tax increases, bans on tobacco advertising, and warnings on the dangers of tobacco and alcohol are available but they arent being fully implemented. This is because theyre not being prioritised and theres not been an organised, cohesive effort towards this. There are also conflicting interests because of the potential economic gains the government can have from the alcohol or tobacco industry.

In addition to this, Kenyas physical activity and nutrition policies for the prevention of cancer have not been well developed. These policies should advocate for less salt in food, the promotion of food thats low in harmful saturated fats and more fruits and vegetables. Farmers that produce these foods should be offered subsidies and healthy foods given tax waivers.

Recent evidence shows that an unhealthy diet generates more disease than physical inactivity, alcohol and smoking combined. Diet is an important modifiable risk factor for cancer that should be addressed to substantially reduce the burden.

In the last few decades, theres been a great shift in diet in Kenya from traditional foods (rich in fibre, fruits, and vegetables) to the adoption of a more western diet which is typically characterised by high amounts of meat, sugar, fat and salt. Nearly all Kenyans (94%) consume less fruits and vegetables than the recommended amount and a quarter of Kenyans add excess salt to their food, while 28% always add sugar to their beverage.

Unhealthy diet is specifically linked to some cancers that are common in Kenya. For example a high fat diet can lead to cancer of the colon.

An increasing problem is the contamination of meals with food additives and contaminants during food handling, processing, and cooking. A good example is dietary aflatoxin contamination, a perennial problem in Kenya. Policies that emphasise food safety along the food production and transport chain and in trade agreements are needed.

Read more: What must be done to get toxin out of Kenya's food supply

One major weakness our research identified was the challenge in bringing sectors together to develop stronger policies. For example, raising taxes and enforcing advertising bans or restrictions on tobacco and alcohol will require the involvement of the ministries of finance, health, commerce and information. It also involves the legislature and media.

But we observed that sectors arent working together because of a lack of awareness, weak political will, a lack of resources and because they couldnt effectively coordinate.

There is a need for collective action to develop stronger, more comprehensive policies for cancer prevention.

Against this backdrop, in November 2019, the APHRC convened a high-level policy dialogue with key actors in Kenya to share ideas on how this collective action could take place.

Policy and legislative frameworks are needed to guide action in sectors outside the health sector that contribute heavily to cancer. In addition, financial resources are needed for local, culturally relevant ideas to be tested, iterated and amplified.

South Africa is a good example of a country with comprehensive policies covering all the major non communicable disease. More than 40 policies were developed between 1994 and 2015.

This type of action will be key to reducing cancer in Kenya.

The rest is here:
What needs to happen for better cancer prevention and control in Kenya - The Conversation Africa

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If youre still waiting to get around to your New Years fitness resolutions (dont worry, weve all done it), or you are just looking to get into a fitness program, youll notice theres a lot of options.

If youre still waiting to get around to your New Years fitness resolutions (dont worry, weve all done it), or you are just looking to get into a fitness program, youll notice theres a lot of options.

Seeing a giant list of programs that all claim to increase your health while being fun, might seem intimidating, and like false promises.

To be honest, as long as you are getting out there and being active youre doing great. If youre looking to get in shape and be a better version of yourself, here are some programs you need to try.

Jiu Jitsu

Jiu Jitsu or Brazilian Jiu Jitsu was the fighting style that helped initiate the UFC. Its a functional fighting style that teaches discipline.

Jiu Jitsu is also great for improving both muscle and joint stability, not many forms of exercise enhance the joints quite like this fitness program. Performing in this fitness program is also great for translating in other sports like wrestling which have similar fundamentals.

Jiu Jitsu also trains the mind as becoming interlocked with your opponents requires thinking several steps ahead similar to games like chess. If youre attempting to keep a sharp mind and develop functional fitness, finding classes near you is the right decision.

Yes, Yoga

While the other fitness programs on this list might require a certain amount of intensity, yoga offers an alternative approach to fitness. Yoga helps you practice breathing and meditation and achieve a better state of mind. Yoga is also beneficial to the immune system and helps improve muscle tone and increase stamina.

The awesome thing about yoga is that classes are offered in almost every city, and it shouldnt be difficult for you to find local programs.

The experts at American Yoga Association has helpful reviews on the kind of gear you will need to participate in yoga programs. Having flexible and comfortable clothing is essential due to the range of movement that yoga requires.

Boxing/Kickboxing

While boxing and kickboxing are seen as naturally functional forms of fighting, they are still a functional form of fitness. They are less about chess moods and involve a high level of finesse that may not be present in other sports (just look at Mayweather versus McGregor).

These sports are extremely aerobic exercises, and the training involved with them are very heavy in cardio. Skipping rope in intermediate bursts will take your breath away more than youd think. Kicking, or punching a bag for 2 minutes straight can leave you gasping for breath. I remember going to a boxing class and one instructor asking me if I lifted weights, when I replied yes, he said doesnt help much does it?. Boxing and kickboxing demand a high amount of cardio and endurance, but they are extremely rewarding. Just expect to sweat.

CrossFit

CrossFit tackles and incorporates both endurance and physical strength into their programs. CrossFit has become an international phenomena with programs being found all over North America and Europe.

CrossFit also introduces a social component that is not found from basic weightlifting.

Some of the exercises that they focus on are not traditionally found within other programs, and target their specific endurance needs.

Many of the gyms have beginner programs if you are worried about being ready to step up your game. CrossFit can be a bit complex to newcomers, and if youre not interested in being social this definitely isnt a fitness program for you.

P90X

The home workouts of P90X have almost become notorious in their difficulty and the exercise demanded from this program. Some have called it a niche form of exercise while others say its simply a fad.

Heres whats true about P90X, it demands a large amount of mental fortitude, it does offer some nutritional advice, and it constantly demands more.

Having a baseline to compare how far youve come is a great way to keep upping up the fitness demand. You can start attempting the exercises to the best of your ability and work your way from there. You also wont need to be social when doing this from home.

From the intense, to a little more relaxed, as long as youre staying in motion youre going to work towards your fitness goals. Some of us like to start off a little more intense and these programs may work for you, or you might find you are ramping up the intensity as you work out more. Whichever program you choose, these are some you absolutely need to try out this year.

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Approximately every 40 seconds, an American will have a myocardial infarction or heart attack, according to the American Heart Association. Fortunately, thanks to advances in hospital treatment, the vast majority of these patients will survive.

Surviving a heart attack, however, is just the beginning. We now know that achieving the best long-term outcome after this complex cardiac event requires ongoing, comprehensive care, as well as the patients active participation in his or her recovery.

Thats why some leading medical centers, including UVa Health System, have developed entire programs dedicated to heart attack recovery. The goal: to help patients navigate the many life changes required to manage their heart disease risk factors, prevent future heart problems and improve their health overall.

Here are some of the key reasons to seek out one of these programs if you or a loved one has experienced a heart attack.

More control

Heart attack is traumatic, both physically and psychologically, for the patient. You may be anxious, exhausted and perhaps scared of what the future holds. Family members, too, may be fearful and overwhelmed.

Having a recovery road map based on your individual needs takes the guesswork out of what comes next after you leave the hospital. It empowers you to regain control after a period of helplessness and uncertainty. In fact, if youre like many patients, a heart attack may be a wake-up call to encourage you to turn your life around and adopt healthier habits. Having a plan in hand is a positive first step.

Greater awareness

Awareness and education are the foundation of a successful recovery. You need a direct line of communication to care providers who can take the time to answer questions and provide guidance. Heart attack patients treated at UVa are scheduled for a follow-up appointment to be seen at the Heart Attack Recovery Clinic within one week of being discharged from the hospital. Here, youll meet with a cardiologist, exercise physiologist, pharmacist, social worker, nurse specialist and dietitian, who will educate you on every aspect of your recovery from the physical and emotional challenges to the logistical hurdles, such as insurance coverage.

Medication management

After a heart attack, patients are typically prescribed new medications that are crucial to recovery and help prevent future cardiac events. Unfortunately, managing multiple drugs can be challenging. It may take more than one discussion with a provider to get a clear understanding of why and how these medications should be taken, not to mention how they may interact with medications you were already taking before the heart attack. As part of a dedicated recovery program, youll have access to providers who can help you adapt your medication regimen appropriately. And if cost is an issue, the heart attack recovery team often can find more affordable options.

Supervised rehabilitation

You may have a fresh perspective and good intentions after surviving a heart attack, but some old habits can be tough to break. Thats why cardiac rehabilitation is such an important part of heart attack recovery. While cardiac rehab is optional, all patients are encouraged to make it a part of their recovery program. Theres no better way to regain strength and build confidence.

Patients typically begin cardiac rehabilitation two weeks after being discharged from the hospital. This six- to 12-week supervised exercise program provides a safe, supportive environment for patients to begin or return to fitness regimens.

The staff members use heart monitors to keep tabs on a patients heart rate, blood pressure, heart rhythm and more during exercise to safely guide him or her through a variety of aerobic and strength training activities, based on his or her own individual needs and limitations. With this clinical supervision comes a sense of security; patients know what levels of activity are safe for them. Plus, theyre not alone. Cardiac rehab is a group program, and having others nearby who have had similar experiences is a motivator and a source of comfort for many patients and their families.

Of course, exercise is just one element of a heart-healthy lifestyle. High-quality cardiac rehab programs offer a variety of services to help patients make better, healthier choices. This includes nutrition counseling, smoking cessation, risk factor management, stress relief and more.

To learn more about the UVa Heart Attack Recovery Clinic, visit uvahealth.com.

Dr. Lawrence W. Gimple is director of clinical cardiology for the University of Virginia Heart and Vascular Center. Rhawny Leach is a clinical exercise physiologist at UVa Cardiac Rehabilitation and the UVa Heart Attack Recovery Clinic.

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Vital Signs: Surviving and thriving after a heart attack - The Daily Progress

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Ive been playing (actually, working out) with an Activ5 Portable Fitness Device from Activbody for the past few weeks and so far, Im impressed.

Before I explain, heres some background: I dont get much exercise as I sit in front of my Mac most of the day. And I hate going to a gymit chews up too much time and usually smells funny.

While I do walk 5 or more miles every day to get some exercise, I know that my core and upper body arent getting a lot of love. Which is why Im so impressed with Activ5.

So, what, exactly, is Activ5? Its is a small, battery-operated handheld device about the size of a flattened tangerine.

It measures compressive force when you press its exterior surfaces either between two body parts (like your palms or your bicep and forearm) or when you press it against a stationary object (such as a desktop or the floor) with a body part while the free iOS (or Android) companion app coaches you through exercises.

Theres plenty of variety with more than 100 different workout programs in categories such as Upper Body, Lower Body, Get Strong, Get Toned, Yoga/Pilates, Awesome Abs, Butt Burner, Healthy Joints (one of my favorites), and Car/Plane/Train to name a few. Each workout program includes up to 18 separate exercises, or you can choose an exercise aimed at a specific body part such as Shoulders, Chest, Biceps, Core, Obliques, and such.

Most workouts are no more than 5 minutes and Im trying (not so successfully) to complete three workouts a day (which is less time than it takes me to drive to the gym).

Activ5 comes with an adjustable plastic smartphone stand, a nice touch that is handy with Activ5s exercise programs that require the use of both hands.

The exercises are easy to follow. You set a maximum resistance level the first time, and the app adjusts to your fitness level automatically and provides the appropriate workout.

If youre a fan of the Apple Health app, youll be happy to know your workouts are reported and integrated and theres an Apple Watch app that displays heart rate, calories burned, and time spent working out.

Finally, if, like me, youd rather play games than exercise, there are several games available that use the Activ5 as a controller. My favorite is Activ Fly, in which a paper airplane flies across the screen. You control its flight by squeezing harder to go higher or softer to go lower, and the object is to collect all of the stars on the screen without crashing into a building or other object. Its fun, more challenging than you might expect, and gives your hands and arms a decent workout.

One last thing: Activebody recommends you consult a physician to see if isometric exercise is recommended for you before you begin, which isnt a bad idea.

Activ5 is on sale for $119.90 (regularly $129.90). Ive spent more on gym memberships and fitness gear I never used, which is why Im impressed Activ5 and continue using it every day.

More:
Activ5: Fun Isometric Workouts (Almost) Anywhere - The Mac Observer

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February is American Heart Month and heart disease is the second leading cause of death in Sampson County. There are simple tasks for those at risk to do to keep their heart-healthy.

The Samson Regional Medical Centers Center for Health and Wellness offers free programs for anyone. Programs include education and support topics, Womens health, community exercise and senior health.

According to Robin Palmer, Sampson Regional Medical Centers Community Wellness coordinator, Heart disease is the leading killer among Americans.

One out of four people die each year from heart disease and over 2,000 people die a day, Palmer stated.

Once a heart stops beating, that is it, so Palmer urges the public to keep their heart-healthy.

Palmer pointed out six habits from the National Heart, Lung and Blood Institute for people to adopt to become healthier.

The first step is to move more. It is important to engage in some form of activity at least once a day. If a 30-minute workout session doesnt seem plausible for a busy schedule, then bring the time down to at least five minutes or more. Try to avoid being stagnant. The amount of time spent working out can grow until its possible to work out for longer portions of time.

Just take 10 minutes, Palmer stated. It doesnt have to be this huge exercise plan. Simply move more today than you did yesterday.

It takes 17 times to make something become a habit, according to Palmer. At the office, stand up and sit down 10 times or when watching television, get up and exercise during the commercials.

The Community Wellness coordinator suggests cutting out red meats and try to eat fish, poultry or beans for protein. Palmer advises individuals to avoid shopping when hungry and stay on the outer portion of the grocery store. Focus on the fruit and vegetables and low-fat dairy products that are located in the outer portion. The isles of a grocery store contain mostly processed food that doesnt need to be eaten too often. Palmer also said that people can indulge every once in a while, suggesting this as a healthy habit. Eat healthier foods and maybe once a week indulge in something sweet. Choosing healthier options will make the body feel good and it will get used

Aim for healthy weight. It doesnt have to mean giving up eating out. Palmer suggests ordering water and maybe a salad or chili. Some individuals mimic the habits of their close friends. So, if they see their friend making healthier food choices, then they might develop that habit as well. Make smart choices throughout the day. Developing heather habits can be stressful at first but it is a journey so its important to stick with it. Palmer suggested trying it with a buddy so that there is more accountability to reaching the next goal.

The more plant-based you can be, meaning the more fruits and vegetables you can eat, the better, Palmer suggested. Thats not to say not to have the things that you really love, its just to say most of the time try to choose these other things.

Smokers are asked to quit the habit since the smoke can harm their hearts.

The Community Wellness coordinator also recommends reducing stress and improving sleep patterns. Find a happy place and try not to get too overwhelmed. Find whatever works to reduce stress. Consider unplugging and reading a book or listening to music. When it is bedtime, put the phone just outside the room. Wind down and try to relax and stay away from screens.

Know your numbers, Palmer stated.

It helps to take an active role in becoming healthy. Let doctors know blood pressure and cholesterol numbers.

Palmer also suggested that genetics plays a part in who is more at risk for heart disease. But they can always take preventative steps to make sure they dont develop heart disease.

It can be daunting to think about all of the lifestyle changes that need to be done to stay healthy. The Community Wellness coordinator suggests taking small steps and setting goals that are attainable so that the bigger goals dont get thrown away.

The Community Wellness coordinator noted the importance of making realistic goals. She recommends SMART goals to make sure the goals are achievable. Keep goals specific, measurable, achievable, realistic and timely. Small goals have a stronger possibility to keep in routine.

Making small changes can eventually lead to the ultimate goal of being healthy. It is important to set slightly higher goals as time passes. When looking back, a five-minute exercise at the start can eventually lead to a higher goal of an hour workout.

Mental well-being can strongly influence physical well-being. Eating healthier, moving more, improving sleep patterns and reducing stress impact weight. Palmer stated that being overweight is hard on health.

The Wellness coordinator recommends making a plan for the day and stick with it.

Everybody needs to keep their heart-healthy, Palmer stated.

Palmer

Otis Clemmer works on upper body strength at the Wellness Center.

Jib Squibb focuses on his sets while working out at the Wellness Center.

Abby Walters works out at the Wellness Center.

The Samson Regional Medical Centers Center for Health and Wellness offers free programs for anyone.

Tips and advice for creating a healthier lifestyle

Brendaly Vega Davis can be reached at 910-592-8137 ext. 2588.

More:
Keeping the heart healthy - Sampson Independent

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DIGHTON

The Dighton Council on Aging is located at 300 Lincoln Ave., N. Dighton. Phone: 508-823-0095. Contact Alice E. Souza, http://www.dighton-ma.gov/

February Monthly News

The Bristol County Sheriffs Office has launched a new, free Public Safety Program for seniors. In just a few minutes, we can create a Senior ID card that has your name, photo and emergency contact. Please give us a call at 508-823-0095 to let us know you would like to attend on March 17 at 1 p.m. at the Council on Aging 300 Lincoln Ave.

Do you need help with heating costs? If you would like to know more about Fuel Assistance, contact Citizens for Citizens, located at 1 Taunton Green, 508-823-6346.

Prime Time is an adult supportive respite facility located in the rear of the Town Hall, 1059 Somerset Ave. If you know of someone who cannot stay alone or whose family could benefit from some respite, we may be able to help both the elder and the caregiver. Prime Time is open Monday through Friday from 8 a.m. to 3 p.m. Prime Time is a supervised program for elders where they can enjoy a full and productive life. Call Sheila at 508-669-6272 or visit http://www.dighton-ma.gov for more information.

Chair Yoga class is held for those 60+, on Tuesdays, from 11 a.m. - noon, at the Dighton Council on Aging, in the Lincoln Village Community Center, 300 Lincoln Ave. Call 508-823-0095 for more information.

Tai Chi Classes are held on Fridays, from 9 to 10 a.m. Classes are held at the Dighton Council on Aging, 300 Lincoln Ave. For more information, call 508-823-0095.

Exercise Classes are held for those ages 60+, on Mondays and Wednesdays starting at 9:30 a.m., at the Dighton Council on Aging. For more information, call 508-823-0095.

The next time the Un-Finished-Object/Arts and Crafts Group will meet will be Tuesday, Feb. 25 at 10 a.m., at the Dighton Council on Aging. Let's finish your projects, bring your quilting, beading, knitting or crocheting, and let's finish it together. Call 508-823-0095 for more information.

The Sojourn Group will meet on Monday, Feb. 24 at 10:30 a.m. Bears made by caring volunteers, are distributed to Cancer Patients, Survivors and those affected by it, at nearby hospitals. For more information and to let us know if you would like to help stuff the bears, sew, etc., call 508-823-0095.

A Representative from the Dighton Public Library will be at Lincoln Village on Tuesday, Feb. 11 and Tuesday Feb. 25. This program is for Dighton residents. You may check out and return books, videos, D.V. Ds and more. For more information, call 508-669-6421.

The next Wellness Clinic will be held on Tuesday, Feb. 18 at 9:30 a.m., at the Dighton Council on Aging, 300 Lincoln Ave. The scheduled topic in February is Preventing Falls and Fractures. A Nurse will be available to answer questions and to check your blood pressure. Call 508-823-0095 to schedule appointment. Walk ins are always welcome.

A Vision Clinic will be held Tuesday, March 31, at Prime Time. Cornerstone Family Vision provides this free service of minor repairs and adjustments to eyeglasses. If you are a Dighton resident 60+ and need this service, call 508-669-6272 for more information.

The next food bank will be held on Saturday, Feb. 15, starting at 8 a.m. Dighton Town Hall, (Lower Level) 979 Somerset Ave. First time attending: Must show ID and Utility bill with address and, Show Proof of need: Tax Returns, Disability Statement, etc.

The Town of Dighton Historian, would like to listen to your stories about the good old days. Join Myrna on Friday, Feb. 21 at 10 a.m., (please call to confirm) at the Dighton C.O.A, 300 Lincoln Ave. Call 508-823-0095 to let us know youll be attending.

Senator Mark Pacheco, or a representative, can be reached by calling 508-822-3000. If you have any questions, needs or concerns that Senator Pacheco can help you with, call 508-822-3000 to speak to someone and or make an appointment.

Citizens for Citizens is currently enrolling older workers, age 55+, for the SCSEP Program. Low-income seniors may qualify for paid job training opportunities. If you consider yourself an energetic, enthusiastic person, you may be able to supplement your income with a part time, twenty-hour per week-minimum wage training job in the Senior Aide Program. Call Alice at 508-823-0095 for more details.

GATRA transportation provides Dial-A-Ride, a curb-to-curb transportation for persons 60 years or older. To find out which services are available call: 1-800-483-2500 or visit http://www.gatra.org

MED Wheels, long distance medical transportation: funded through United Way of Greater Attleboro/Taunton for seniors and people with disabilities that are ADA eligible in Dighton, and surrounding communities. To make a reservation, call 508-823-8828, ext. 263.

Applications are being accepted for one-bedroom apartments at Lincoln Village, low income housing for the Elderly/Disabled. Dighton residents having preference. The age requirement is 60+. Those with a permanent disability or handicap also qualify. Limits of income are $47,600 for an individual and $54,400 for a couple. Rent is based on 30% of gross income and includes all utilities. Please contact the Dighton Housing Authority at 508-823-8361, 300 Lincoln Avenue, North Dighton, MA 02764. The office is open from 8 a.m. till 2 p.m., Tuesday, Wednesday, and Thursday. For more information and an application, visit http://dightonhousingauthority.org

Pinochle-Cribbage-Whist: Games are played at the Lincoln Village Community Center, on Wednesdays and Thursday at 1 p.m. We also have a Whist Party scheduled for the 1st. and 3rd. Monday of the month at 1 p.m.

Nutritious meals are served at Prime Time Monday through Friday at 11:30 a.m. by reservation. Call Sheila at 508-669-6272 by 10:30 a.m. the previous day to reserve a meal. A donation of $2 per meal is suggested. Home delivered meals can be arranged for homebound elders upon request. If you know of someone who is homebound and in need of home delivered meals please call (508)- 823-0095 or (508) 669-6272.

The SHINE (Serving Health Information Needs of Elders) is available to assist you with questions concerning available Medicare HMOs and Medicare Supplements (Medigaps). Call 1-800- 987-2510 for more information.

FALL RIVER

Fall River Council on Aging, 508-324-2401; Regular programming includes:

Flint Senior Center, 69 Alden St. Coordinator Almerinda Medeiros; 508-324-2712

Monday: Lunch and bingo 11 a.m. to 2:30 p.m.; Rep. Paul Schmid visits first Monday of the month at 11:30 a.m.

Tuesday: Arts and crafts

Wednesday: Breakfast bingo 9:30 to 11:30 a.m. third Wednesday of the month; Zumba 11:30 a.m.

Thursday: Arts and crafts 9:30 a.m. to noon; Lunch and bingo noon to 2:30 p.m.

Friday: Movie matinee day; noon.

Bilingual Portuguese staff available

Niagara/Maplewood Senior Center, 550 Tucker St. Coordinator Jennifer Milterick 508-324-2717

Monday: Lunch 11:30 a.m.; bingo 1 p.m.

Tuesday: Exercise 9 to 9:50 a.m.; Low impact aerobics 10 to 10:45 a.m.; Pitch 1 to 3 p.m.

Wednesday: Lunch 11:30 a.m.; Bingo 1 p.m.

Thursday: Exercise 9 to 9:50 a.m.; low impact aerobics 10 to 10:45 a.m.; Jambalaya Jammers noon to 3 p.m.

Friday: Lunch 11:30 a.m.; bingo 1 p.m.

Puzzle and game area available daily

North End Senior Center, 101 President Ave., Executive Plaza. Coordinator Donald F. Jackson; 508-324-2711

Monday: Pitch 1 p.m., knitting/crochet group 1-3:30 p.m.

Tuesday: Lunch 11:30 a.m., bingo 1 p.m. Slam Bingo every last Tuesday of the month 1 p.m.

Wednesday: No set schedule of events

Thursday: Lunch 11:30 a.m., bingo 1 p.m.

Friday: Bingo 1 p.m.

Bilingual Portuguese staff available

South Main Senior Center, 114 South Main St. Coordinator Nancy Suspiro; Assistant Patricia Bouvier, 508-324-2715

Monday: Lunch 11:15 to noon; bingo 1 to 3 p.m.

Tuesday: Cards 9 a.m. to noon

Wednesday: Cards 9 a.m. to 11 a.m.; lunch 11:15 to noon; bingo 1 to 3 p.m.

Thursday: Cards 9:30 a.m. to noon

Friday: Cards 9 to 11 a.m.; Lunch 11:30 a.m.; Bingo 1 p.m.

Puzzle and game area available daily

FREETOWN

Freetown Council on Aging, 227 Chace Road, East Freetown; E-Mail Address: Barbara: COA@freetownma.gov or Rosemary: Freetowncoa@comcast.net. Contact person/phone number: Barbara Place, 508-763-9557

Feb. 3 to Feb. 7

Monday: 9 a.m. Pool, 9 a.m. Knitting, 10 a.m. Muffins, 10 a.m. SHINE, 11:30 a.m. Drums Alive, 1 p.m. Pitch

Tuesday: 12:45 p.m. Bingo, 3 p.m. High School Computer Class, Cyds Deadline

Wednesday: 8:30 a.m. AARP Taxes, 9 a.m. Painting, 9:30 a.m. Line Dancing

Thursday: 8:30 a.m. AARP Taxes, 9 a.m. Drums Alive, noon Senior Club, 12:30 p.m. Scrabble

Friday: 9:30 a.m. Strength & Stretch, 10:30 a.m. Kanakis, 10:30 a.m. Closed

PORTSMOUTH

Portsmouth Multi Purpose Senior Center, 110 Bristol Ferry Road, Portsmouth R.I. Phone: 401-683-4106 Fax: 401-683-4001

Winter Schedule Activities Calendar:

Line Dancing Instructor Rose Northup-10 a.m.- Monday.

Billiards Daily at 9 a.m.

Bridge - 1 p.m. Mondays and Tuesdays. Pitch (Hi-Lo Jack) - Wednesday at 6:30 p.m.

Adult Coloring - 1:15 p.m. every Mondays. Free (bring your own supplies).

Art Class- Tuesdays at 9:30 a.m. Free. Bring your own supplies

Alzheimer's Support Group-Tuesdays at 9:30 a.m.

Chair Yoga Exercise with Kathryn Ward/Linda McAllister: Tuesdays: 1 p.m.

Cribbage-Tuesdays: 1:30 p.m.

SHIP counselor, Donna Macomber will be here every Tuesday from 1 to 4 p.m. SHIP specializes in health insurance plans, such as: Medicare Part A, B, C, and D, Medicare Advantage, several supplemental plans. Pat can also help you with your medical bills. Appointment is necessary. Call 401-644 3317.

Tai Chi-Instructor Jessie Harding - Wednesdays: 10:30 a.m.

Country Jammin- Wednesdays at 12:30 pm

Bingo-Wednesdays at 1:30 p.m. Refreshments served.

Walking Club at 10 a.m. Weather permitting

Chorus - Thursdays at 9:30 a.m. Chorus Director: Josephine Vierra

Mahjongg - Thursdays at 1 p.m.

Cardio Exercise with Stephanie Synnott - Fridays at 9:00a.m.

Zumba Gold with Jessica Shea - Fridays at 10:15 a.m.

Fitness Center is opened daily for members only. 9 a.m. - 3:30 p.m.

Thrift Shop open from 9:30 a.m. to 3 p.m. Monday through Friday. Closed for lunch noon to 1 p.m. Donations of small items may be made during these hours.

Portsmouth Caf Luncheon meals are served at noon Monday through Friday at the Center. Meals served to 60 and over or disabled. Reservations are required 24 hours in advance. Suggested donation $3. Call 401-683-4106

Blood Pressure Screenings - Fourth Wednesday of the month from 11 a.m. to noon. Open to the public.

The Portsmouth Multi-Purpose Senior Center is located one mile south of the Mt. Hope Bridge at 110 Bristol Ferry Road, Portsmouth. The Center is self-supporting and a non-profit agency that strives to meet social, educational and nutritional needs of senior citizens. Membership dues are $15. Classes are $2.50 for Members and $3 for Non-members You must be 55 years and older to join. For more information about events and activities or other services provided by the Center, please call the office Monday through Friday from 9 a.m. - noon and 1 to 4 p.m. at 401-683-4106.

SOMERSET

The Somerset Council on Aging: Regular office hours for the Council on Aging are Monday to Friday from 9 a.m. to 3 p.m. The business line is 508-646-2833, Transportation line, 508-646-2819. Contact Shauna or Samantha with any questions or concerns.

Regular weekly activities include:

Osteoporosis exercise, Monday and Thursday at 9:30 a.m.

Tai Chi every Monday at 9:15 a.m., $3 per class

Mahjongg casual and instructional every Monday 10:30 2:30

Mahjongg every Thursday 10:30 2:30

Aerobics exercise class every Tuesday and Thursday 9:30 a.m., $3 per class

Bingo every Tuesday and Friday, 12:30 p.m.

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Senior happenings for the Week of Feb. 2 - Entertainment - The Villager - Northborough, MA - Wicked Local Northborough

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South_agency - Getty Images Men's Health fitness director Ebenezer Samuel makes every exercise an abs workout by training using 'core responsibility' one of his new rules of muscle.

There are two reasons your abs arent as sharp as youd like them to be. One is that you eat too much (youll never see your abs till you diet the fat off them, period, so start cutting some calories).

The other is that you leave your ab work to the end of your workout when youre tired, so you never train your core with maximum focus or energy, and probably skip the routine outright more often than youd like to admit.

BUY IT HERE

The solution isnt to do more core exercises, or even to make them the focus of your workouts. Rather, you can incorporate more core activation into exercises youre already doing so you build your abs while you build the rest of your body, with nookay, someextra effort. This strategy comes courtesy of Mens Health fitness editor Ebenezer Samuel, C.S.C.S., creator of the New Rules of Muscle program (available on DVD and the new streaming All Out platform).

There are so many better, safer, and more fun ways than crunches and situps to train your core. Samuel recommends unilateral trainingsimply working one limb at a time. So if you usually do dumbbell bench presses or squats with both arms or legs moving at the same time, try pressing just one dumbbell and squatting with one foot supported on a bench behind you.

The New Rules workouts use unilateral positions to emphasize the core, says Samuel. So while your main focus is working chest or legs, your abs will be firing hard to help you keep your balance and avoid twisting your body in different directions. Building core work into your other exercises is so challenging, says Samuel, I end up not wanting to train abs directly at the end of my workouts, and I find that I dont need to anyway.

Samuel offers a template for your body part workouts that will allow you to train abs at the same time, so that you dont have to squeeze them in at the end of your sessions, or set aside extra time for them elsewhere in your week. He calls it training with core responsibility, meaning that your core will be highly active and responsible for you keeping form on each lift.

Start with three to four sets of a simple, standard exercise for the main muscle group you want to train, so you can isolate it and work it hard when youre fresh. Then let your remaining exercises be unilateral moves that require more stability from your core. Below is an example of how Samuel trains chest some days.

Dumbbell Bench Press - 4 sets of 8 to 10 reps

Mixed-Style Incline Dumbbell Press

Set an adjustable bench to a 30-degree angle and prepare to do an incline dumbbell press, holding the weights in the lockout position over your chest. Do 2 reps with the right arm first, and then hold the weight at lockout while you do 2 reps with the left arm. Now do 2 reps with both arms at the same time. Thats one cluster. Without putting the weights down, repeat for 3 to 4 clustersthats one set. Do 4 sets like this. Keep your core locked down and your butt on the bench, avoiding any twisting to either side.

Half-Bench Single-Arm Press

Lie on a flat bench but position yourself to the left side of it so that the left half of your torso is not supported by the bench. Youll have to brace your core to steady you and prevent your body from rolling off the bench. Hold a dumbbell in your left hand and perform 8 to 10 reps of presses. Now shift your position to the opposite side, so that the left side of your torso is supported and the right side is not. Repeat the presses on the right arm. Thats one set. Do 4 sets.

For more tips and tricks to explode your muscle gains, pick up the New Rules of Muscle program, available on DVD or the new All Out Studio streaming platform, alongside other super-effective Men's Health fitness programs.

Related video: 72-year-old CrossFitter puts your workout routine to shame (Provided by Buzz60)

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