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Jordan Spieth was just 19 years old when he turned pro in 2012. Since then, hes checked off preeeetty much every career accomplishment that a golfer could dream of, winning the Masters, the U.S. Open, and the British Open. (The PGA Championship still famously eludes him.) But as of late, Spieths fortunes have swung in the opposite directionhe finds himself in an unfamiliar position, ranked No. 51 in the world, his worst spot since his rookie campaign.

And yet, chatting with the eternally unflappable Spieth, youd have no idea he was in the midst of perhaps the most difficult stretch of his career. Im healthy and probably stronger than Ive ever felt, he said at the Under Armour headquarters in Baltimore earlier this month, where he was revealing his newest signature golf shoe, the Spieth 4. I feel rested and recovered and ready to go.

Now 26 and in year five of a ten-year contract with Under Armour, a deal that reportedly rivals the one that Nike once made with Tiger Woods, Spieth is no longer the young phenom on tour. Hes cool with that, and off the course, he looks forward to guy-in-his-mid-20s activities like overdoing it on guac with his wife at a local Mexican restaurant.

He filled us in on what his diet and training routine looks like and why he doesnt check his phone when hes practicing. And he breaks down his newfound appreciation for different recovery methods. (Spoiler: Hes got a hyperbaric chamber at home.)

GQ: What time are you up in the morning?

Jordan Spieth: I'm typically up around 7:00. I like to train in the morning. When I'm home in Dallas, I'll train four or five times a week. Its a lot of mobility stuff, like yoga, bands, some plyometrics. In the off-season, thats when youll see me doing more lifting. Im not doing much cardio off the course, since by the end of a day of golf, Ive sometimes walked about ten miles. Plus, I hate the treadmill. Ive learned to love bikes. We've got a Peloton at home. I did an Ally Love ride this morning.

Do you eat once the training is done?

If Im training at 9 or 9:30, then Ill eat before. Otherwise, Ill train and then eat after. Ive learned to love making my own breakfast. I don't cook much, but I do cook that. I'll do eggs with avocado, chicken, and apples, or apples, gouda, and sausage. Sometimes Ill have a sweet potato hash with that. Other mornings, I'll just make shakes.

Whats in the shake?

I really like Vega protein powder, and Ill use the vanilla if Im going sweet with berries. Otherwise, I prefer the taste of the chocolate better. But typically, Ill use that as a base, then add mixed berries, banana, peanut or almond butter, and chia seeds or flax seeds. I just load up anything I find in the kitchen. I'll finish it with spinach or kalesince you cant really taste it and its good for youand add some almond milk, then blend it.

After Im done there, Ill head to the course. On a typical day, Ill start with anywhere between two and four hours of practice time. Then I'll actually play. It's a 9-to-5 essentially, like anywhere else, and I stay away from my phone while Im at work. I really try to approach it like that, but the flip side is that I enjoy it a lot more than I would if I were sitting at a desk. Its kind of a dream come true for me.

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Jordan Spieth: The Real-Life Diet of Pro Golfs Biggest Guacamole Fan - GQ

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Could the circadian diet help you lose more weight? (Picture: Getty)

The circadian diet is all about light. No, not eating light meals but actual light, as in from the sun.

It sounds confusing, but its actually pretty simple, so bear with us.

Put simply, its about eating with the sun. The key principle is that when we eat is equally as important as what we eat.

The circadian rhythm is a roughly 24-hour cycle in the physiological processes of human beings it regulates when we sleep and how we keep track of time.

Some scientists say that eating out of sync with your circadian rhythm can increase the risk ofcardiovascular disease, diabetes and being overweight.

But, by aligning your meals with your circadian rhythm, you can lose more weight, and improve your energy and overall health.

But how does it practically work? Does it mean you can just eat whatever you want as long as the sun is in the sky? Not exactly.

The circadian diet demands that we eat during the day when the sun is shining- and fast during the night. Which actually means that for large parts of the year we would have to eat bigger meals in the morning.

For many of us, it is already dark when we leave work during the winter so the circadian diet would mean no food until we get back to our desk the next morning.

Eat only when the sun is up and leave 12 hours between your last meal of the day and your first meal of the next day.

Make breakfast and lunch your biggest meals of the day, and dinner the smallest. You should get 75% of your nutrition by mid-afternoon.

Eat satisfying dinner foods for breakfast or lunch pasta for breakfast shouldnt be sniffed at.

Some studies have found that calories eaten in the morning might not actually count as much as those eaten at night.

Findings suggest that people who eat most of their calories before 3 pm tend to lose more weight than people who eat most of their calories later in the day which makes sense for this diet.

Scientists are increasingly finding that our circadian rhythms do have a direct impact on our physical health.

Researchers are uncovering how the circadian clock directly affects the microbiome, and Washington University researchers just discovered an immune cell that sets the clock for the gut, suggesting why circadian rhythm disruptions are linked to gastrointestinal problems, obesity to colon cancer.

But experts are reluctant to sign-off on the benefits of this diet because there is no one-size-fits-all approach.

A circadian diet is also known more commonly as a type of intermittent fasting, explains Rhiannon Lambert RNutr, nutritionist and author.

Now, intermittent fasting may be an effective method of monitoring energy intake for some by simply skipping a meal or eating only within a certain time-frame, you may consume fewer calories than usual over a period of time which may lead to successful weight loss.

However, this really depends on a multitude of factors, your lifestyle, energy needs, can you keep eating in this way?

Rhiannon says that a lot of her clients have found that this way of eating simply isnt something they enjoy or want to stick to long-term.

That being said, if you dont wake up hungry and you could easily miss breakfast without a second thought it may be a way of life that works for you, just remember it does not guarantee weight loss, she adds.

There is still no large body of evidence to support this approach and some studies suggesting benefits are conducted for those with type 2 diabetes, looking at insulin levels and appetite regulation which cannot be applied to the general public.

She says the principles of eating more intuitively with the light sounds good in theory, but applying them to life is very different.

It is most definitely not something to encourage if you experience anxiety, have a history of disordered eating or an eating disorder, or have a medical condition and are on medication, she says.

The implications of a one-size-fits-all approach are very concerning for registered nutritionists and dietitians like myself.

They may sound like they offer the solution but the reality is we are all unique and our bodies deserve a bespoke approach.

So, if youre considering switching up your diet its important to remember that everybody has different needs.

What works for your best mate, or your favourite influencer, might not be what your body needs.

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What is the circadian diet? And what are the benefits? - Metro.co.uk

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The only sustainable diet plan is one which involves small tweaks to your lifestyle. Commit to these three changes to get fit

By Luke CoutinhoNo nutritionist or doctor can accurately prescribe the quantity of food required by your body. Nobody can tell how much energy a persons brain, digestive system and emotions require. So if you are really determined to get fit, choose to adopt these lifestyle tweaks. They are far more powerful, far less costly, and far more likely to be things you turn into lifelong habits.

1 Listen to your body

How does it help: Once you start listening to your body, you will realise that fad diets simply wont work because the bodys needs are dynamic. It changes from day to day based on what it goes through. On an active day the body will need more carbohydrates, than on sedentary days.

The amount of energy you expend, the kind of mental strength you use at the workplace and everything else keeps changing every day. So, how can a single set of foods and method of eating work effectively for all of us, every day? Take breakfast, for example. Do you eat breakfast even if you are not feeling hungry?

I bet most of us do. But gone are the days where we were made to believe that breakfast is the most significant meal of the day. There are some people and children who genuinely wake up hungry because of their activity levels and metabolism. But if you are eating breakfast just because you have been told to, then it is wrong. Its important to get in tune with our bodies, because once you do, it becomes a way of life and frees you from all sorts of fad diets.

2 Cut down on salt and sugar

The more we consume foods laden with sugar and salt, the more addicted we get to these. Sugar and junk food addictions are the hardest to break because of the way they tricksyour taste buds.

Salt and sugar, should you decide to consume these, must be natural, unrefined and unprocessed. A lack of salt in the diet can alter electrolyte balance, and that can be dangerous for your body. So, too, is the case with sugar. We need these, but in limited quantities and from natural sources like fruits, raisins, raw honey and jaggery.

How does it help: Sodium is anhydrous in nature. Every gram of excess sodium chloride needs roughly 23 g of cellular water to neutralise it (water from cells). Hence, excess salt intake causes tissues to hold onto water leading to edema/ water retention. It also draws excess water in the blood leading to an increase in osmotic pressure directly impacting the pressure in the heart, leading to high blood pressure.

Refined salt also hardens the arteries, causes haemorrhaging in blood vessels and a thickening of heart muscles. Additionally, refined salt/common table salt also has additives like calcium carbonate, magnesium carbonate and aluminium hydroxide, which has a direct connection with Alzheimers.

Himalayan pink salt is one of the healthiest salts in the world. Its hygienic and unrefined, and great for digestion, immunity and cleans out toxicity. Apart from that it also contains 85 trace minerals. Make a switch from refined salt to unrefined pink salt (unless you already have elevated potassium levels, which may occur due to a kidney issue).

As for excess sugar, it is obviously linked to weight gain, inflammation, low immunity, acidity, premature ageing, poor skin health, hormonal imbalances, hyperactivity and a lack of focus, developmental delays in kids, imbalance in gut microbiome leading to all sorts of digestive disorders, mood swings, a decline in dental health, cancer, elevated lipids, especially triglycerides and belly fat.

The impact of sugar on children is even worse because when a child is two or three years old, the brain gets directly addicted to sugar, which can impact her behaviour. Its easier to gain control of sugar consumption in older children as they may understand why sugar is bad for the body.

Make the shift one food item at a time. Even reducing one tablespoon of sugar and salt is positively going to impact your health.

3 Eat an early dinner Your body is not designed to digest food at night and definitely not a greasy meal. Our body works according to nature within the 24-hour Circadian rhythm. According to our Circadian rhythm, as the sun sets, our digestive and metabolic processes slow down, the secretion of digestive enzymes is minimal and there is an increased secretion of melatonin a hormone responsible for inducing sleep. This leads to two things slow digestion and increased stimulus to put us in a state of rest.

Late-night meals, heavy dinners, alcohol, constant snacking, bedtime munching, and so on, disrupt the Circadian rhythm, impeding the digestive system and the process of sleep.

Eat your last meal as close to sunset as possible, followed by fasting all through the night. Then break your fast only after sunrise. This way you give your body a 12-hour fast.

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The diet changes to make this year - Mumbai Mirror

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One must try to include at least one portion of yellow food every day in their diet. There are a variety of options to choose from - banana, pineapple, yellow bell peppers, lemon, mango and dandelion.

Bananas - Easy to eat and affordable, bananas have a variety of health benefits including weight loss.

Pineapples - It's great for digestion and reduces inflammation.

Yellow bell peppers - These are rich in fibre, folate, iron and antioxidants.

Lemon - Lemon has hydrating and alkalising properties that help keep kidney stones at bay and boosts metabolism.

Mango - Who doesn't love eating mangoes? Mangoes improve eye health, prevent cataract and macular degeneration. The high levels of zeaxanthin in mangoes make them one of the healthiest fruits.

Dandelion - This herb helps greatly in detoxing the body and is great for the liver.

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Yellow colour foods: Why you must include them in your diet - Times of India

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Mount Sinai Cardiologists Talk Prevention for American Heart Month

(New York, NY January 29, 2020)Heart disease is the leading cause of death among both men and women in the United States, butaccording to the American Heart Association, it is preventable 80 percent of the time. The U.S. Centers for Disease Control and Prevention reports that nearly 650,000 people die from heart disease every year,accounting for one in every four deaths.

February is American Heart Month, and cardiologists from the Mount Sinai Health System are sharing tips on prevention and lowering risk, and emphasizing the importance of optimism to help avoid cardiac events.

Mount Sinai cardiologists say they are seeing more patients, especially women, with stress-related heart conditions. Most of the stressors involve work or family. Research shows women tend to internalize stress more, making them more prone to stress-related health issues. Stress releases fight or flight hormones that can elevate heart rate and blood pressure, leading to complications including chest pain, palpitations, and irregular heartbeat. Additionally, those who work long hours, travel frequently, do not sleep enough, and have a poor diet can also have abnormal blood pressure and cholesterol levels. In some cases, work stress has been so extreme that several patients have actually fainted on the job.

I have noticed an increased number of women coming in with stress-related heart problems and some cases have been so extreme, patients have quit their jobs in order to survive. Women and men have differing symptoms when it comes to stress-related heart issues. Men with heart problems feel pain or pressure like an elephant on their chest, but for women that is not the case. Their symptoms may present as a headache, or they feel like theyre coming down with a cold or have indigestion, and they may not realize they have a heart problem until it becomes more advanced and more difficult to treat, says Icilma Fergus, MD, Director of Cardiovascular Disparities for the Mount Sinai Health System. It is absolutely critical for everyone to take steps to de-stress and protect your heart health. During stressful times, I advise my patients to stop and take a few minutes to breathe. Relaxation is key, and it is important to set aside time for yourself to decompress. I also advise patients to keep a positive attitude and remain optimistic. These simple steps go a long way.

Optimism Linked to Lower Risk of Cardiovascular Events and Death

Having an optimistic mindset is linked to a lower risk of cardiac events and all-cause mortality,according to research from the Icahn School of Medicine at Mount Sinai. In a study published inJama Network Open, a team of researchers reviewed 15 published medical studies, involving 230,000 patients, that investigated the association between optimism and pessimism, and the subsequent occurrence of cardiovascular events and/or all-cause mortality.

Overall, the investigators found that those with optimism had a 35 percent reduction in risk of cardiovascular events (heart attack, stroke, and cardiac death) when compared to the pessimistic subjects in the study. The results remained significant after adjustment for co-occurring depression, physical activity level, gender, and education (risk factors for disease).

Risk Groups

Everyone is at risk of heart disease, but people are more susceptible to getting the disease if they have high cholesterol or blood pressure, smoke, are overweight, and dont exercise or eat a healthy diet. Age is also a factor, specifically for women over 65 and men older than 55, along with those with a family history of heart disease and people who sleep less than six hours a night.

Certain minority groups, including African Americans and Latinos, are also at higher risk due to genetic predisposition, diet, and lifestyle factors. However, illness in any population can be prevented by taking simple steps towards a healthier lifestyle.

Its critical to detect and diagnose heart disease early on to prevent a possible heart attack or stroke. Starting at age 20, patients should have cholesterol checked, and even at younger ages (12 years) in those with a strong family history of heart disease. Adults should engage in at least 150 minutes per week of moderate-intensity physical activity, like brisk walking, or 75 minutes per week of vigorous physical activity, such as tennis, says MaryAnn McLaughlin, MD, Director of Cardiovascular Health and Wellness at Mount Sinai Heart.

Tips for Lowering Risk

About the Mount Sinai Health System

The Mount Sinai Health System is New York City's largest integrated delivery system, encompassing eight hospitals, a leading medical school, and a vast network of ambulatory practices throughout the greater New York region. Mount Sinai's vision is to produce the safest care, the highest quality, the highest satisfaction, the bestaccess and the best value of any health system in the nation. The Health System includes approximately 7,480 primary and specialty care physicians; 11 joint-venture ambulatory surgery centers; more than 410 ambulatory practices throughout the five boroughs of New York City, Westchester, Long Island, and Florida; and 31 affiliated community health centers. The Icahn School of Medicine is one of three medical schools that have earned distinction by multiple indicators: ranked in the top 20 by U.S. News & World Report's "Best Medical Schools", aligned with a U.S. News & World Report's "Honor Roll" Hospital, No. 12 in the nation for National Institutes of Health funding, and among the top 10 most innovative research institutions as ranked by the journal Nature in its Nature Innovation Index. This reflects a special level of excellence in education, clinical practice, and research. The Mount Sinai Hospital is ranked No. 14 on U.S. News & World Report's "Honor Roll" of top U.S. hospitals; it is one of the nation's top 20 hospitals in Cardiology/Heart Surgery, Diabetes/Endocrinology, Gastroenterology/GI Surgery, Geriatrics, Gynecology, Nephrology, Neurology/Neurosurgery, and Orthopedics in the 2019-2020 "Best Hospitals" issue. Mount Sinai's Kravis Children's Hospital also is ranked nationally in five out of ten pediatric specialties by U.S. News & World Report. The New York Eye and Ear Infirmary of Mount Sinai is ranked 12th nationally for Ophthalmology, Mount Sinai St. Lukes and Mount Sinai West are ranked 23rd nationally for Nephrology and 25th for Diabetes/Endocrinology, and Mount Sinai South Nassau is ranked 35th nationally for Urology. Mount Sinai Beth Israel, Mount Sinai St. Luke's, Mount Sinai West, and Mount Sinai South Nassau are ranked regionally.

For more information, visithttps://www.mountsinai.orgor find Mount Sinai on Facebook, Twitter and YouTube.

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Lower Stress, Stay Optimistic, and Avoid Heart Attacks - Cath Lab Digest

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Apple has partnered with four gym networks in the United States for the implementation of Apple Watch Connected. This connection will allow Apple Watch owners to track their workouts and ultimately receive rewards for their exercise efforts.Basecamp Fitness, Crunch Fitness, Orangetheory and the YMCA will be involved in the program, and it became available last week at certain locations. There is no fee for the participating gyms, but they must meet requirements from Apple, including having an Apple Watch app and accepting Apple Pay, among others.According to a CNBC report, Basecamp Fitness will institute the program at all its locations over the next year and give users an Apple Watch Series 5 GPS model that can be paid off by participating in three classes per week for a year.Crunch Fitness is rolling out this program at a pair of New York City locations. Crunch has CrunchTime Active Rewards, which allows members who complete weekly fitness goals using Apple Watch to save on monthly dues.Crunch is thrilled these New York locations are part of the Apple Watch Connected program. An overwhelming majority of our members choose iOS as their mobile platform of choice and we're seeing widespread adoption of Apple Watch by members in our club, Chad Waetzig, Executive Vice President of Marketing and Branding at Crunch, said in a release. With the convenience and great fitness and activity tracking features of Apple Watch, we feel we're able to bring our members next level integration by building an entire experience around this device.And we're fully intending to expand the Apple Watch Connected program across more Crunch Signature and Crunch Fitness gyms in 2020 and beyond.Orangetheory, according to CNBC, will implement Apple Watch Connected in all its U.S. clubs in 2020 and offer Apple and Nike gift cards to users who meet certain goals.The YMCA started the program at its Minneapolis/St. Paul facilities last week. The YMCA Twin Cities will put your efforts toward a good cause, saying that through participants reaching certain achievements, young people are given free enrollment in programs like Swim Lessons, Camp, Sports and Youth in Governmentall of which offer opportunities to learn lifelong skills and make meaningful friendships.

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Apple Watch and Gym Partnerships Will Reward Exercise Enthusiasts - Loyalty360

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LACONIA Lakes Region General Hospital is ending its affiliation with its two wellness centers as the hospital prepares to merge with another health care organization, Dick DeVivo, co-chair of the advisory board for the Community Wellness Center in Laconia, said Thursday.

The other facility is the Winnipesaukee Wellness Center in Moultonborough.

The Laconia center, which serves about 200 people, will remain open as the advisory board sets up a non-profit organization to run it, obtains liability insurance, rehires staff, finds its own suppliers and arranges to maintain athletic equipment.

DeVivo said he learned of the changes in a meeting with hospital officials last week. He said he was not told the name of any organization with which LRGH may be planning to partner.

Hospital Vice President Cass Walker confirmed the changes.

"As LRGHealthcare continues to actively seek partnership, Kevin Donovan met with the Community Wellness Center in Laconia and the Winnipesaukee Wellness Center in Moultonborough to discuss future planning and has encouraged them to form their own independent organizations," she said.

"These Wellness programs provide a vital and rich array of services to their communities. LRGHealthcare has been proud to be part of these partnerships."

DeVivo said the $55 monthly fees paid by members will allow the center to continue to operate.

The center has cardiovascular machines, stationary bicycles and free weights. An emergency medical technician is on hand. Among those served by the center are people who are exercising on doctors recommendations.

A sign outside the Community Wellness Center, 22 Strafford St., bills it as a Department of Lakes Region General Hospital.

The LRGH website describes the wellness centers in Laconia and Moultonborough.

Fitness programs are tailored to the individual needs and capabilities of people with chronic disabilities, or those whose doctors feel could benefit from a supervised exercise program, it states. Staffed by registered nurses and exercise specialists, our number one priority is helping our members to maintain and improve their health and quality of life.

DeVivo said the Laconia center was founded 20 years ago and has operated at various locations.

For more than a year, LRGH has been seeking a merger with a larger health care system to remedy financial problems stemming from its heavy debt load and the payment difficulties affecting community hospitals nationwide.

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LRGH to end connection to its wellness centers | Local News - The Laconia Daily Sun

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The city of Chandler is on a mission to ensure its aging community remains active and connected to the resources it needs, Chandler Community Services Director Andy Bass said, but city officials have realized existing amenities and programs may not meet the needs of the growing number of active adults in Chandler.

Chandler is embarking on a study to look into the feasibility of a multigenerational center in the city as well as capitalizing on new programs at the citys existing senior center.

When you talk about seniors today, its really like two dynamic and different groups of seniors, Bass said. You have people who are between 50 and 75 who dont necessarily fit with what we traditionally think of as a senior. Then you have a 75-plus population that may be more traditional seniors.

Bass said the population of seniors in Chandler has grown substantially over the years. The Chandler population over 55 grew from nearly 16% in 2010 to 21.6% in 2018, according to data from the U.S. Census Bureaus Annual Community Survey. That is an increase of 17,497 people over 55 in Chandler.

"That trend is only going to increase, Bass said. So we are trying to rewrite what it means to age and what we do in the city in terms of programming. We are trying to meet the needs of super active adults and trying to break down the barriers for 55-plus age groups.

According to the latest data available from the U.S. Census Bureau Annual Community Survey, Chandlers population in 2018 between 55 and 74 years old was estimated at 44,462 with an additional 35,183 people between the ages of 45 and 54.

City officials project that by 2032, the active adult population over 55 will become the highest age segment in Chandler, making up nearly 27% of the citys total population.

Chandler takes pride in being an inclusive community, said Chandler Mayor Kevin Hartke. We have services and programs in place to serve Chandler residents of all ages including children, students, millennials, middle-aged adults and seniors. Our City staff and my colleagues on the Council work closely together to ensure that as our demographics shift, we are flexible and able to provide needed services.

Meeting the needs of the future

At a Dec. 12 City Council meeting, council approved an agreement with GreenPlay LLC to conduct a multigenerational recreation center feasibility study. According to the supporting documents on the council agenda, city staff felt based on the results of the Senior Needs Assessment that the current senior center is unlikely to sufficiently address the needs of Chandlers population over 55 years of age in the future.

The feedback from the assessment was that we should look into doing a modern multigenerational-type center, Bass said. He said the goal would be to create a space where residents from all generations participate in activities and programs together. Bass said he would like to see a little less separation in age divisions for programming.

Its not just the older generation interested in pickleball, Bass said. We are seeing those who are retiring are younger, and younger and that cross-generational interaction benefits all people. It passes down knowledge to the younger generation and keeps older generations young.

In addition to the multigenerational recreation center feasibility study, Bass said the city is planning to continue to improve the existing senior center by adding more programs and services.

Barbara Mullins, a member of the mayors committee on the aging, said she has lived in Chandler for just under two years and is excited about the things the city is doing and plans to do for seniors.

Mullins said she was excited that city staff is looking to add more fitness equipment at the center, such as treadmills and free weights.

It is a wonderful facility and really reflects how active the community is, Mullins said.

Chandlers existing active adult amenities

The city offers a variety of programs and services for seniors, Bass said.

The city offers arts and crafts, opportunities to serve on boards and commissions, billiards, cards and games, congregate meals, dances, educational classes, employment services, excursions and trips, exercise programs, financial services, groups and clubs, housing services, information resources, legal advice, medical services, public meeting spaces, quilting, special events and volunteer services.

Most services are run out of the senior center, which is located at 202 E. Boston St. in Chandler, but Bass said there is senior programming at libraries and at Tumbleweed Recreation Center in the city.

Bass said the city has also recently worked to improve the senior center.

Its been a lot of face-lifts, Bass said. New paint, new flooring; we have really been looking at how the facility looks and feels.

The city announced in December that it was partnering with televeda, a Phoenix-based company that offers live online wellness, educational and recreational programs, to offer classes aimed at combating isolation in older adults.

One of the fastest things that will kill you is isolation, Bass said. This program allows you to get on the web with a camera, you can join in on recreation programs and fitness. People doing this are trying to combat isolation and create stimulated minds and bodies.

Mullins said she is grateful that the city prioritizes the well-being of its senior population.

I go to the senior center pretty much every day, and Im excited about the changes theyve made there, Mullins said. When I lived in Oregon, I went to the senior center there a couple times, and it was very bleh. They didnt seem to have a lot of things for people to do. It didnt have as many activities as the center here. Our center is beautiful and so much fun. They try real hard to do special things for us on holidays and try and get people involved and active. They are very invested in us, and I appreciate that so much.

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City to focus on growing active adult population - Community Impact Newspaper

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GRAND RAPIDS, Mich. It is imperative that your body has the proper fuel before and after a workout.

In today's On the Menu segment, registered dietitian Tara Martin from Mercy Health shares some healthy recipes will get you ready to sweat and with provide all the necessary nutrients when your workout is over.

"Everybody is different and chances are your level of physical activity may be different than those around you," Martin explained. "However, there are some common themes that are good to remember surrounding nutrition and exercise."

Martin says the human body stores glucose from carbohydrates in the form of glycogen. When we exercise, our body uses some of that glycogen storage. Therefore, eating some carbs before a workout will ensure your body is rebuilding those stores and giving your body the energy, or fuel, it needs to get through the workout. Most people find it best to eat a small meal or snack anywhere from 30 minutes to three hours before a workout.

It is also important to get good nutrition after a workout. Again, you need some carbohydrates for glycogen repletion, but also getting some protein is very important for muscle recovery. Protein is what rebuilds and repairs our muscles, especially after strength training. You can also find foods that have electrolytes, since we lose some when we sweat. Typically, it is best to eat within an hour of your workout.

When you skip eating before or after your workout, you can end up fatigued and your body may not be able to recover as well.

Lastly, staying hydrated before and after your workout is extremely important.

Some examples of pre-workout snacks might include multigrain toast with almond butter, strawberries and chia seeds, which has some complex carbohydrates for energy and some protein for muscle building. Greek yogurt with granola is another example, because Greek yogurt tends to have more protein than a regular yogurt.

Some ideas for post workout snacks include a simple banana milk smoothie. The banana has some electrolytes and the milk has a great ratio of carbs to protein along with helping to aid in hydration. You can even add a scoop of protein powder if desired. A turkey wrap with veggies and hummus is a lean protein that has a good balance of carbs as well; this is an easy lunch idea even if you have not just worked out. Lastly, hard boiled eggs are great on-the-go snacks that offer about 6 grams of high biological protein each.

Check out these recipes that are the perfect workout fuel:

Fruit-topped multigrain toast2 slices multigrain sourdough bread (or any you prefer)2 tablespoons almond butterStrawberries, sliced1 tablespoon chia seeds

Greek yogurt parfait1 cup of Vanilla Greek Yogurt cup granola

Banana Milk Smoothie1 Banana1/3 cup Milk (white or chocolate)Optional: 1 Tbsp peanut butter, 1 scoop protein powder of choice, sprinkle of cinnamon

Turkey Wrap1 whole grain sandwich wrap3 pieces deli turkey2 slices provolone cheeseTomato, slicedSpinachAvocado2 Tbs hummus

Information and recipes courtesy of Tara Martin, RD.

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On the Menu: Fueling your Workout - WZZM13.com

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By Len Lear

There was a time when new mothers were regarded as delicate flowers who should not move around much to avoid harm to the anatomy. Not anymore. We know now that a post-natal exercise regimen is a boost for the physical, mental and emotional health of new mothers. And our areas foremost proponent of this philosophy is Crystal Widmann, 36, a highly regarded yoga instructor who has carved out a special niche for herself with Y2B Fit Yoga & Barre, which started as a virtual fitness program and is now a studio at 7101 Emlen St. in West Mt. Airy.

A certified personal trainer, Widmann specializes in helping new mothers regain core strength and pelvic stability through her mommy + me programs. I just checked the 14 most recent customer reviews on yelp.com, of which 12 were five-stars and the other two were four stars.

For example, Whitney S. wrote on Dec. 16: I tried the Y2 Barre 45 class today after work with Lauren (Leavell) as my instructor, who was great. I was pushed to my limits today after not working out for a couple of months, and I honestly feel great after class I will be back on Thursday to get my butt kicked again, LOL!

Jess G. recently wrote: I absolutely love attending barre classes at Y2B Fit! I have been coming here for a year and a half, and I keep finding new things to love about it ! The teachers strike the perfect balance between keeping the classes consistent (so you can practice and get better at the moves) and dynamic (so you never get bored). I have taken classes at several other barre studios and have never felt as comfortable and at home as I do here. I would recommend Y2B to anyone!

Widmann is a health and post-natal fitness expert, specializing in barre and yoga training with over 11 years of experience in the yoga and fitness industry. She won the 2016 Philadelphia Family Magazines Love Award for Best Personal Trainer for Families.

Widmann graduated from Temple University with a BA in psychology and a masters in education. She earned a second masters degree in exercise science & health promotion from California University of Pennsylvania. The knowledge gained there, combined with Widmanns personal experience as a new mother, helped her develop her innovative BYO Baby Barre technique that targets the specific needs of post-natal women. The program fuses barre technique, traditional fitness training principles and physical therapy elements.

Although the purpose of Y2B fit is to engage mothers in a fitness routine, the classes are open to everyone. Most clients now are not new moms, and some are men. The programs offered include yoga, barre, post-natal fitness training and health coaching through either private sessions or online videos and live-streaming.

While I was getting my degree in psychology, said Widmann, I was also doing yoga training, I took a yoga course for a fitness requirement, and that sparked my interest in becoming a teacher. I loved yoga, barre and exercise, and I knew that after I had my son (Nesh, now 5), I wanted to help other new mothers with fitness.

Widmann developed BYO Baby Barre when she was post-partum with her son, utilizing her background in exercise science (masters degree) to modify the workout to make it safe for the postnatal body. Being a mother myself, Widmann said, I know how challenging it can be trying to exercise, let alone do anything without your newborn child, so I wanted to share fitness with new mothers through online videos. I later found an open space available that looked great for a studio, and it led me down a whole new path that I never imagined happening.

When the business opened three years ago, it was just Widmann as the teacher and a handful of students. It has since grown, however, to a staff of eight teachers (plus Widmann) and a solid membership base. In addition to barre and yoga, they have also added more cardio and strength-based classes including Tabata and TRX.

Are there any plans for the expansion of Y2B? We have been exploring options for expansion but are still in the planning phase. Im not sure what this will look like yet. Hopefully, well have more details soon!

What is the best advice Widmann has ever received? The best advice Ive ever received is to trust your gut and slow and steady wins the race.

For more information about Y2B Fit Yoga & Barre, call 267-278-6251 or visit y2bfit.com.

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- Just what the doctor ordered for post-natal fitness - Chestnut Hill Local

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