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Amanda Austin of Essexville, left, and Adrienne Gibson of Hope, right, kick punching bags during a kickboxing class Thursday at Edge Fitness and Training Headquarters in Midland. (Katy Kildee/kkildee@mdn.net)

Amanda Austin of Essexville, left, and Adrienne Gibson of Hope, right, kick punching bags during a kickboxing class Thursday at Edge Fitness and Training Headquarters in Midland. (Katy Kildee/kkildee@mdn.net)

Amanda Austin of Essexville, left, and Adrienne Gibson of Hope, right, kick punching bags during a kickboxing class Thursday at Edge Fitness and Training Headquarters in Midland. (Katy Kildee/kkildee@mdn.net)

Amanda Austin of Essexville, left, and Adrienne Gibson of Hope, right, kick punching bags during a kickboxing class Thursday at Edge Fitness and Training Headquarters in Midland. (Katy Kildee/kkildee@mdn.net)

New year, new you: Local fitness experts offer advice, etiquette for new gym goers

If you're one of the people who made a New Year fitness resolution, you're not alone. Many gyms and fitness facilities around the country are seeing increased number of users this time of year, and Midland is no exception.

Brian Patrick, owner of Edge Fitness and Training Headquarters in Midland, said he sees an uptick of members, maybe 20-30 more, come through in January. However, he said February tends to be the gym's peak time.

However, come spring, the numbers tend to taper off again, he said.

Edge, located at 1403 Washington St., unit 26, is one of Midland's membership-based 24-hour access gyms.

Patrick said he has a love-hate relationship with New Year's fitness resolutions.

"I love it because it motivates people to get into the gym and start living a healthier lifestyle and start their fitness journey. And then I hate it because nobody ever sticks with their resolution at the same time," he said.

Over at Greater Midland, wellness coordinator and certified personal trainer, Shelby Rancour, said the fitness centers have seen an uptick in numbers this time of year as well.

"I would even say it kicked in a little bit early this year," she said. "I think people wanted to beat that New Year's resolution, but it's definitely been a little bit busier at both of our facilities this January."

Greater Midland has two fitness centers -- one at the Greater Midland Community Center on Jefferson Road, and the other is North End Fitness Center, located on Wackerly Road.

Advice for new gym goers

One thing both Rancour and Patrick said is important for new gym goers to do, is to step out of their comfort zones.

"Most people are really intimidated by coming into a gym because it's foreign - a lot of times they're not sure what to do. But that's how you grow," Patrick said. "Don't be intimated by walking into a new place and trying new things."

Rancour echoed his thoughts.

"My motto towards working out is that your change begins at the end of your comfort zone," Rancour said. "So, if you're looking to see growth, whether it be weight loss or increased muscle, you kind of have to step outside of your comfort zone a little bit. So, just being willing and open to different opportunities."

In addition, they both suggested setting realistic, obtainable goals to keep motivated. Patrick said setting unrealistic goals can cause a person to give up.

With that, Rancour suggested setting other goals than just weight, since the number on the scale can also be discouraging. She said it's better for a person to focus on how they feel, how their clothes are fitting, and their energy levels.

"We tend to be creatures that like instant gratification so if that's the only aspect you're looking at, is the number on the scale, then you're going to get burned out pretty quick," she said.

Another piece of advice Rancour offered is to keep a fitness journal, something she personally does. She said even if it's a simple notebook, tracking progress and workouts can help a person stay motivated to keep going.

"You're going to have good days and you're going to have bad days, so it's nice to reflect on those good days," she said. "Or, six months down the road if you're like, 'man, I had a bad workout today' but if you look back at where you were six months ago, chances are it's still better than it was six months ago. So, it's encouraging to keep going when you see how far you've already come."

Also, if you're at a gym and need advice or have a question, don't be afraid to ask an employee - that's what they're there for, Rancour said. She also pointed out there are a variety of gyms, so each person should find which one fits their needs best.

In addition to finding the right gym, everyone should find the activities and workouts that fit them best. If a person doesn't enjoy what their workout, they won't stick with it.

"Just try something new; find something that you actually enjoy doing and stick with it," Patrick said. "If you hate running on a treadmill, don't go to a gym that's nothing but treadmills because you're going to quit."

Proper gym etiquette

Proper gym etiquette can range from place to place, however, being aware of a few basic tips can make going to the gym for the first time a little easier.

Patrick said there are two main things to always make sure you do when at a gym - put your weights away and wipe down the equipment when you're done.

"We're a small-staffed crew so if I have to walk around for an hour a day putting weights away, it's a workout for me," he said.

Rancour said another good piece of etiquette is to make sure you have a pair of shoes dedicated to the gym. She said it would even be a good idea to keep them in your car, so you always have them ready to go.

"With ice and snow, you don't want to work out in your boots and most gyms don't like people on the floor in those either," she said.

And both Rancour and Patrick said gym users should always be respectful and courteous of others at the gym.

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New year, new you: Local fitness experts offer advice, etiquette for new gym goers - Midland Daily News

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Melissa Golden knows firsthand how important donating blood is.

Golden lost her son, Hayden Boerum, when he was 7 years old to a rare disorder called hystiocytosis. During his treatment, he needed numerous blood transfusions.

Anything that affects your bone marrow, which is what happened to Hayden, you have to have transfusions because your hemoglobin needs to be within a certain range, Golden said.

Golden now has numerous fundraisers every year through her nonprofit Haydens Heroes, including blood drives. Yesterday, the Childrens National Bloodmobile came from Washington, D.C., to take donations at Players Fitness and Performance (PFP) in Frederick.

Golden said that more than 30 people were signed up, and the bus had a constant stream of people in and out from 8 a.m. to 1 p.m. She thought that right after the holidays would be a perfect time for a blood drive.

Its a free gift, after the holidays, you can give the gift of love and life, Golden said. It doesnt cost you anything.

Donor Center Coordinator April Tackie said that there is currently a shortage of blood donations. Donations tend to trend downward in the wintertime, thanks to holidays and the flu.

Tackie wants people who are on the fence about donating to know that it doesnt take much time at all. While the entire process takes about an hour, the actual donation itself only lasts about five to 10 minutes.

One donation is enough to save the lives of between four and six children, she said.

Golden wishes more people could put themselves in the shoes of the people who need the blood to overcome their fear of needles.

I get fears, its not my favorite thing in the world, Golden said. But these kids are getting stuck, multiple times until their veins have collapsed, so they can get a quart.

The fundraiser was in partnership with PFP, who have worked with Haydens Heroes several times in the past.

Julia Simpson, director of first impressions at PFP, said that the partnership began with a charity workout at PFP after Haydens passing. Goldens son Adlee worked out at the gym in their kids classes and the PFP community immediately rallied around Golden.

We know when anyones going through a storm, we make sure were there for them. And Melissa didnt even have to say much and it was just known that this is what we do, Simpson said. We rally together as a team and we come up with a way for the community to support them and their family.

Simpson wants anyone to know that PFP is willing to support anyone in need in the community.

PFP is more than just a gym, so if anybody sees any need for serving our community, our doors are always open here at PFP, client or not, she said.

On the bus, donators waited to be screened while several others had their blood drawn. The Bloodmobile, a 40-foot long bus, is very space efficient.

Susanne Quackenbush came out to donate because she sees the importance of blood working in the medical field. She has A negative blood, one of the rarer types.

We cant make [blood], it has to come from us, she said.

Abby Pinto came with her mother Kristen Pinto to donate blood for her first time. She waited to go back to Highpoint College so she could donate for the cause.

Golden was Pintos dance instructor and she knew Hayden his whole life.

I always like helping the family, she said.

Haydens Heroes raises money for research on hystiocytosis in addition to providing for Frederick families who have children with life-altering illnesses.

My goal is before I die I want a cure for my son, Golden said. I want his legacy to be a part of the cure.

Hematologists already tell Golden that Haydens case has helped them save other children because of what they learned from him.

Losing a child, thats the worst life sentence you could ever be given, Golden said. And I just want him remembered. Thats just so important to me.

Golden is grateful that she still has a village rallying behind her and her cause. Working in the emergency department of the Frederick Memorial(Health?) Hospital, she sometimes gets told by people she doesnt even know that they were following Haydens story closely.

We just want to serve, and theres nothing we cant do, especially together, Golden said. The more people that are willing to serve and not need anything in return, were just making the world a better place.

Follow Erika Riley on Twitter: @ej_riley.

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Hayden's Heroes and Players Fitness and Performance team up for blood drive - Frederick News Post

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Barbell snatches are one of the Olympic lifts. Its the first exercise in weightlifting competitions, and a popular lift with athletes looking to increase muscle power. Power is your ability to move heavy weights very quickly.

However, the barbell snatch is also a difficult exercise to master. In addition, poor posture, tight pecs and lats, and lack of general lower body flexibility can mean that some lifters find this exercise almost impossible to do correctly.

The good news is that the single-arm dumbbell snatch is almost as effective and a whole lot easier to learn.

Heres why and how to do it.

Dumbbell snatches are a very valuable exercise. Whatever your fitness goals, adding this exercise to your workouts will help you reach them sooner. The main advantages and benefits of dumbbell snatches are:

No special equipment required dumbbell snatches are very accessible. For barbell snatches, you need a proper lifting platform and a barbell with shock-absorbing bumper plates. Not all gyms have these things. In contrast, single-arm dumbbell snatches are much more gym-friendly, and you can even do them at home.

Increased coordination and balance while easier to learn than barbell snatches, dumbbell snatches still require a good level of coordination and balance. With practice, you should see your coordination and balance increase. That will have a positive impact on your movements outside of the gym, such as when you are playing sport.

Increase speed and power dumbbell snatches teach you to lift weights explosively. This will improve your ability to run faster, throw further, jump higher, and hit harder. if you play sports, dumbbell snatches could help improve your athletic performance.

Cardio and fat burning a high-rep set of dumbbell snatches will leave you out of breath and your heart pounding. Its a good exercise for high-intensity interval training and circuit training.

Can help identify and fix strength imbalances single-arm dumbbell snatches will soon reveal if one side of your body is stronger than the other. Doing this exercise regularly can help correct any imbalance. Strength imbalances can cause postural problems and injuries.

A good way to build bigger shoulders and traps this exercise really challenges your shoulders and traps. If you want a more powerful-looking upper body, this exercise can help you achieve it.

Dumbbell snatches are essentially a full-body exercise. In fact, its hard to think of many muscles that arent active during this movement. However, the primary muscles used are:

To get the most from this exercise, you need to do it right. If you make a mistake, a potentially heavyweight could come crashing down on your head! Avoid problems by practicing this exercise with a small dumbbell and making sure you have lots of clear space around you before you start.

1 Place a dumbbell on the floor and then stand astride it, feet shoulder-width apart.

2 Squat down and grip the dumbbell firmly with one hand. Drop your hips, lift your chest, brace your abs, and straighten your arm. Look straight ahead or slightly upward. This is your starting position.

3 Keeping your arm straight at first, explosively stand up to lift the weight off the floor. As the dumbbell approaches hip-height, bend your arm and pull it upward.

4 Once you have pulled the dumbbell as high as you can, bend your knees, drop under the weight, and catch it overhead. Your arm should be straight.

5 Stand up with the weight held above your head. If you have to press it up, the weight was too heavy, or you didnt lift the dumbbell fast or hard enough. The weight should travel from the floor to overhead in one smooth movement.

6 Lower the weight down to your shoulder and then return it to the floor. Do another rep with the same arm, or swap hands as required.

While you could just grab a nearby dumbbell and get snatching, youll get better results if you adjust your weights, sets, and reps to match your training goals. Apply the following guidelines to your dumbbell snatch workouts.

The single-arm dumbbell snatch is a beneficial exercise, but that doesnt mean its the only version of this exercise you should do. In fact, studies suggest that exercise variety is essential for making continual strength and muscle-building progress (1). Spice up your dumbbell snatch workouts with these alternatives and variations.

For this variation, each rep starts with the dumbbell at around knee height, literally hanging from your extended arm. This variation emphasizes your upper body, and youll really feel it in your traps.

If you have mastered single-arm snatches, why not try using two dumbbells? Start with your weights on the floor or in the hang position as preferred. Lifting two dumbbells at the same time requires even more coordination and balance.

No dumbbells? No problem! Use kettlebells instead. When you do kettlebell snatches, the weight flips over your wrist at the top of each rep. This requires and increases shoulder stability and strength. You can also do this exercise using two kettlebells, and from the hang position described above.

This snatch variation is easier than it looks! Simply hold your barbell in the exact center and snatch as normal. The long bar is much more unstable and unwieldy, so dont use too much weight too soon. This is a good exercise for increasing balance and stability.

Whether you want to jump higher, run faster, punch harder, build bigger delts and traps, or just burn fat and get fit, single-arm dumbbell snatches can help. They might look tricky, but after just a few minutes of practice, you should be able to do this exercise confidently and comfortably. Its a fun, productive movement and, once mastered, youll be surprised at just how much weight you can lift from the floor to over your head with one arm and in one, smooth movement.

1- Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, Andr Y.; de Souza Leo, Alberto R.; Ugrinowitsch, Carlos (2014-11). Changes in Exercises Are More Effective Than in Loading Schemes to Improve Muscle Strength. The Journal of Strength & Conditioning Research. 28 (11): 3085. doi:10.1519/JSC.0000000000000539. ISSN 1064-8011.https://journals.lww.com/nsca-jscr/fulltext/2014/11000/Changes_in_Exercises_Are_More_Effective_Than_in.9.aspx

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For some people, making a health resolution for the new year means turning to their Apple Watch or Fitbit for assistance. For others, it means exercising their asses off only to hope that they're maybe just maybe on track to meet their goals.

Turns out, there's a very specific pattern behind who wears smartwatches and fitness trackers and who doesn't.

A Pew Research Center study published Thursday finds that the use of those devices falls along socioeconomic lines.

After surveying 4,272 U.S. adults, Pew found that adults from wealthier households are more likely to say they regularly use smartwatches or fitness trackers. Whereas 31 percent of adults from households that earn over $75,000 annually said they're users of those devices, only 12 percent of those from households earning less than $30,000 said the same.

Level of education factors in heavily, too. Adults who are college-educated are more likely to be fitness-tracking enthusiasts compared to those who aren't 27 percent versus 15 percent, respectively. Differences by gender, race, and ethnicity are more modest, however.

These results shouldn't come as a surprise since the digital divide between income groups has been well-documented. Pew's research, however, shows just how the use of smart watches and fitness wearables fits into that narrative.

"Socioeconomic factors have long played a role in tech adoption we see that to be the case with overall use of the internet, as well as adoption of home broadband or desktop computers," Emily A. Vogels, a research associate at Pew, told Mashable. "These differences are in line with other research weve seen around early adopters of technology."

Of the roughly 4,200 U.S. adults the Pew Research Center surveyed, about one in five say they regularly wear a smartwatch or fitness tracker.

Image: Pew Research Center

Smart watches and fitness trackers today often feature functions like heart rate tracking, electrocardiogram, and fitness reminders. As these wearables increasingly intersect with preventative care, differences in their usage and adoption leave us wondering about its potential implications for healthcare access in the digital age.

Indeed, the socioeconomic disparities indicated in this study seem to fall in line with other patterns of healthcare inequalities. Individuals from low income and education backgrounds are not only less likely to be advised on their exercise habits, but they're also less likely to receive evidence-based health intervention and care, according to a study by the Office of Minority Health at the U.S. Department of Health and Human Services.

Some researchers even draw on data from these devices for health research. While that makes non-users less vulnerable to the misuse of wearable-derived health data, it also excludes them from this health research. The question, then, becomes whether accessibility to smart watches and fitness trackers inform the diversity of health research, and what that means for the future of healthcare.

In any case, your smartwatch and fitness tracker will continue to (hopefully) guide you through your health-related New Year's resolutions.

That is, if you're among the few people who actually own one.

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Pew study finds fitness tracking is linked to education and wealth - Mashable

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Thirty-three-year-old Jitendra Chouksey, who was working in the corporate sector, shifted to Pune from Bengaluru in 2013 to work for another company. Someone who was always inclined towards fitness, Jitendra started taking his health seriously and started working out regularly.

I used to be fat and used to get bullied as a child. I know what it feels like when others make you feel inadequate because of the way you look, he says. In fact, he also went on to complete the ISSA Sports Nutrition Certification.

Jitendra says, I gradually saw my health improving when I took health and fitness goals seriously. I wanted to help others accomplish their fitness goals.

Soon, his friends and family started reaching out to him for help with their fitness goals. Jitendra created a WhatsApp group to mentor them, and as the word spread, more people started joining the group. He then created a Facebook Group to extend his reach.

By 2016, Jitendra decided to turn his passion into something bigger and launched an online health and fitness coaching portal called SQUATS Fitness. SQUATS is an acronym for Systematic Quantitative Unified Aesthetic Transformation System. In order to democratise health and fitness, Jitendra also launched fitness app Fittr in 2018.

Jitendra Chouksey, Founder and CEO, SQUATS & FITTR

It was basically a distillation of all my knowledge about nutrition science and exercise, he says.

Based out of Pune, SQUATS was started with an initial investment of only Rs 90,000 collected from stakeholders. The bootstrapped startup is now backed by actor Suniel Shetty, and has been selected for the US-based accelerator, Y Combinators batch of 2020.

Jitendra hails from a small town called Polaha in Madhya Pradesh. After completing his engineering, he worked with companies including Mphasis, L&T, and worked as a Senior SAP Basic Consultant at IBM. He shifted to Pune to work with Tieto, an IT company, before he took the entrepreneurial plunge.

While working to start up in the fitness segment, he also wrote a book on fitness called Get Shredded. Jitendra says, when he started the Facebook group, it grew in popularity in just three years and now has more than five lakh active members.

Jitendra was soon joined by Bala Krishna Reddy, 30, who was one of the first few members to join the Facebook group. Bala actively started responding to a few doubts posted on the social media platform, and realised that he shared a common vision with Jitendra.

After completing his MSc from University of North Carolina, Bala was working in the USA. His passion for fitness and his belief in SQUATS compelled him to return to India and become the co-founder of SQUATS. Bala now heads the coaching team.

The core team of SQUATS also includes its Directors - Sonal Singh, Jyoti Dabbas, and Rohit Chattopadhyay. Sonal is an alumnus of London School of Economics and currently heads the B2B Sales and Strategic Partnerships.

Jyoti is a Doctor of Naturopathy and an IIM Calcutta alumnus. She heads INFS (Institute of Nutrition & Fitness Sciences). Rohit, on the other hand, is a former ICICI Bank employee and currently heads Marketing.

Today, team SQUATS has 72 employees and has 190 coaches on its platform.

SQUATS and Fittr together bring online fitness consulting to fitness enthusiasts. Enroled clients are provided guidance via the phone application, so there is no physical interaction between the coaches and the clients. The mobile app is available for both Android and iOS users.

Additionally, the app also provides a complete suite of free tools and guide to users, including a diet tool, health kits to track steps, sleep and water intake, and more than 300 exercise videos, and free recipes.

On an average, each coach manages up to 90 clients. A three-months package is priced at $150.

Team SQUATS with Indian actor Suniel Shetty

Since inception, SQUATS claims to have helped one lakh people become healthy and says the Fittr app has seen over four lakh downloads. According to Jitendra, 70 percent of its users are based in Tier I and Tier II cities in India, and are within the age group of 18 and 40 years.

It currently has over 190 coaches and is adding over 3,500 new clients every month, with a 40 percent renewal rate.At present, there are 20,000 daily users using the fitness solution.

The startup earns its revenues through enrolment on the Fittr app, and till now, over one lakh clients have subscribed to the app.

We have an almost equal representation of male and female users, says Jitendra.

Since its inception, SQUATS accumulated revenue amounting to $11 million.

According to Statista, the Indian fitness segment revenue was around $1,786 million in 2020. It is expected to show an annual growth rate of 5.2 percent, resulting in a market volume of $2,189 million by 2024.

SQUATS currently competes with the likes of Curefit, HealthifyMe, and FitMeIn.

The success of our online model has shown people that it is possible to lose weight and get fit even without physically meeting their fitness coach, he adds.

Going ahead, the startup plans to onboard more than 3,500 coaches and become a global marketplace for all things fitness and be a one-stop-shop for all fitness solutions.

(Edited by Megha Reddy)

Originally posted here:
Starting out as a WhatsApp group, this Suniel Shetty-backed fitness startup has made it to Y Combinators 2020 - YourStory

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Global Online Fitness Market 2020 by Regions, Type and Application, Forecast to 2026: Online Fitness Market research report provides an actual industry viewpoint, future trends, and dynamics for market growth rate, market size, trading and key players of the industry with a forecast period of 2026. This comprehensive research report is titled Online Fitness Market with Industry Analysis and Opportunity Assessment and it comprises a whole market scenario along with the dynamics affecting it.

Top Companies in the Global Online Fitness Market: Keep, Fittime, Fitness On Demand, Reh-Fit Centre, GoodLife Fitness, Wexer, LES MILLS INTERNATIONAL LTD, WELLBEATS, Fit n Fast Health Clubs and Gyms, Conofitness, Charter Fitness, Fitness First and others.

Get a Sample Copy of the Report:

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Product Type:

Applications:

Virtual fitness is an ongoing trend of delivering physical training sessions in groups through online channels. These training sessions are beneficial for people who face difficulty in physically attending classes. These sessions are conducted are at a pre-decided schedule or time slot. Virtual fitness has led to a paradigm shift in the industry to cater to the on-demand fitness requirements of the millennials and working professionals.

Regional Analysis For Gate Driver Market:

For comprehensive understanding of market dynamics, the global Online Fitness market is analysed across key geographies namely:

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Middle East & Africa (GCC Countries, Turkey, Egypt, South Africa, Other)

Browse the Full Report description and TOC:

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This post was originally published on Food and Beverage Herald

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Online Fitness Market Global Insights and Trends 2020, Advancement Outlook Till 2026 - Food & Beverage Herald

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According toUS News, 80% of people give up on their New Years resolutions by the second week in February. This is a sad statistic. That means most of us only stay committed for a month and a half. According to James Clear, who is the author ofAtomic Habits, it takes anywhere fromtwo to eight monthsto develop a new behavior or habit.

Here are four reasons why we dont achieve our resolutions. If youve failed to meet your goals in the past, the key is to recognize why that happened and to approach things differently in the new decade. If you can push through the upcoming months, you can truly change your life.

We Fail To Pick Realistic Goals

According toStatista, the most common New Years resolutions are to lose weight, exercise and eat more healthfully. These are achievable goals, yet so many of us cant follow through. Its because we dont take an approach thats rooted in reality.

Ask yourself the following questionwhich goal is more achievable? Losing 100 pounds or cutting refined sugars from your diet? The answer is obvious. If you cut sugar from your diet, youre more likely to lose weight.

You should also keep in mind that choosing realistic goals or resolutions and achieving them improves our mindset. Even a small victory is still a victory (like 30 days without sugar) and you end up preparing yourself for a much larger one.

We Don't Plan Properly

Would you take a road trip somewhere youve never gone before without looking at a map or GPS? Of course, you wouldnt. So how can you achieve your resolutions without a plan?

Lets stick with the losing 100 pounds analogy. What steps can you take to ensure it happens? Are you cutting specific foods from your diet? Did you join a gym or studio? What about hiring a personal trainer? There are lots of things you can do to lose weight, but you need to decide what will realistically work for your lifestyle before you do anything else. Make your plan as specific as possible and then follow through. Dont forget towrite it down.

We Don't Make It A Habit

Everything in life isthe result of a habit, according to Clear. If your resolution is tostop a bad habit, you need to replace it with a good habit to serve the same purpose. So lets say, for example, you find yourself hungry at 3:00 every day. That daily donut wont help you lose weight. But, swapping it out for a banana and a handful of almonds instead will satisfy both your hunger and sweet tooth.

You should also intentionally avoid things that will trigger bad behavior. Instead of walking past the donut shop, take a different route. Small changes today will help yield larger results in the long run.

We Don't Have Support

No one can accomplish anything without help and support. We need a tribe! Support can come in many forms. While paid coaches, trainers and assistants are ideal for a variety of goals, free help is still help. Ask your partner to make breakfast for the kids while you go to a HIIT class every Saturday morning. Or start an accountability group text with a few friends. Dont be afraid to reach out and ask for what you need.

We Fail To Track Our Goals

Habits and resolutions take time. So, Clear is a big proponentof tracking your progress. While you are waiting for the long-term rewards of your efforts to accumulate, you need a reason to stick with it in the short-term, he says. You need some immediate feedback that shows you are on the right path.

Tracking goals is a great way to hold yourself accountable. Keep it simple and track things such as your daily food, monthly measurements, and weekly weight. Write everything down in an old fashioned notebook or use an app or spreadsheet. If you need a few guidelines, check outHabit Nest, which offers a variety of journals for fitness and nutrition.

Another benefit of goal tracking is to keep you motivated. By having a visual representation of your results from the previous month, you are more likely to stay motivated and keep going.

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Reasons Why We Dont Achieve New Years Resolutions - Forbes

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Kick-start a crave-free day by filling up on these protein-heavy dishes.

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Aside from being pretty bloody tasty, protein packed breakfasts like eggs and oats have been found to help regulate hormones, cut cravings and manage (if not lose) weight. In one recentstudy, people who started their days with between 30 to 39 grams of protein ended up eating 175 fewer calories at lunchtime. In anotherNutrition Metabolismstudy, dieters who increased their protein intake so that they were getting 30 percent of their daily calories from protein lost about five kilograms in 12 weeks.

Sold? Here are some super simple, high-protein breakfast recipes to start your day the right way.

Serves 1 | Ready in 5 mins 1260 kJ | 2g sat fat

RELATED: The 4 Types Of People Who Will Benefit From A High-Protein Diet

Serves 1 | Ready in 3 mins | 1306 kJ | 2g sat fat

Serves 1 | Ready in 3 mins 1188 kJ | 5g sat fat

Serves 1 | Ready in 10 mins | 1222 kJ | 5g sat fat

RELATED:5 Surprising Foods With More Protein Than An Egg

Serves 1 | Ready in 3 mins 1209kJ | 3g sat fat

Serves 1 | Ready in 20 mins 1272kJ | 2g sat fat

Serves 1 | Ready in 3 mins | 1239kJ | 1g sat fat

RELATED:5 Major Protein Mistakes You've Been Making

Serves 1 | Ready in 2 mins 1335kJ | 0g sat fat

Find more high-protein, low-sugar food inspo and core sculpting exercises in Women's Health's Shrink Your Sugar Belly ($12.99) available at newsagents and supermarkets.

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High-Protein Breakfast Ideas For Weight Loss - Women's Health

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January is a time when many people start their health and fitness journey, often in a bid to lose weight.

Whether you are a regular gym goer or you've just started out, you'll know that it can be difficult to find the motivation to get out of bed and on the treadmill.

It can be even more difficult to avoid the cakes brought into work every day, or to cook a healthy meal after a busy day, instead of ending up in the drive-thru.

Ten Slimming World consultants and WW [formally Weight Watchers] have put together their top tips to help you keep on track.

From "binning the guilt" to starting your own motivational Instagram, these tips could help you reach your goal.

Bex runs the Peverell Slimming World group at Peverell Park Road on Tuesdays at 5pm and 7pm.

She said: "My top tip would be if you're continuing your journey with weight loss to always look how far you have come and how much further away you would be had you not started.

"Starting to lose weight is really hard but, keeping going can be hard too.

"Keep going 1lb at a time they all add up!"

Kelly Andrew runs a group at Saltash Social Club every Tuesday at 9.30am, 11.30am, 5.30pm and 7.30pm.

She suggests taking pictures of food and uploading to social media to keep you motivated.She said: "Start an Instagram account to share your journey and look at others, drink lots of water to feel fuller and fill your plate with vegetables.

"It's an easy way to keep full and keep calories down, speed foods as we call them.

"Also try a new recipe each week so not to get bored."

Kelly runs a Slimming World group every Thursday at the Mount Wise Neighbourhood Centre at 75 Clowance Street, PL1 4NH, at 9.30am, 3pm, 5pm and 7pm.

She said: "The biggest tip is joining a group and staying for the group every week, even if youve had a tricky week and may see a gain.

"You wont be judged, just cared for and supported.

"If losing weight was easy, we would all just do it, its the group that helps secure the motivation and inspiration to succeed long term."

Lesley runs Slimming World groups at Crownhill Family Centre on Mondays at 9am and Tuesdays at 9.30am and 11.30am at the Elm Centre in Estover.

She said: "Nine times out of ten when a member reaches their target in one of my groups, they say its the support from group that has kept them going and following the Slimming World generous food optimising plan thats helped them achieve their goals.

"Its doing it together and never going hungry."

Mandy runs groups at the St Edwards Church Hall in Eggbuckland every Thursday at 5.30pm and 7.30pm and at the Tavistock Methodist Church every Friday at 9.30am.

She said: "I think the main thing I would say is cut out the word diet and focus on choosing to make lifestyle changes. Psychologically this puts you in a better place to make positive changes effectively.

"My next top would be make simple changes, no diets, no fads, no denial. Just focusing on making one tiny change a day or even one tiny change a week is the key to long term lifestyle change.

"Finally dont put too much pressure on yourself and get support, there will be times when it feels harder to make those changes and that is where a room full of people to support you is priceless!"

Julie has been a Slimming World consultant for 27 years. She runs classes at the Plymstock Community Centre on Wednesdays at 5pm and 7pm.

She said: "Have a real reason to want to lose weight, make it a reason that means the absolute world.

"Changing eating habits and patterns that have been in force for a time takes courage, commitment and determination so what is in it for you needs to be the absolute driving force and the force which is called upon whenever it is required.

"Identifying what scuppered previous attempts to lose weight is a gift. A real gift. Getting the support to deal with these situations is genuinely the key to success.

"Be with like minded people. People who totally understand it is not as simple as just changing what is eaten in a day.

"Bin the guilt. If things go wrong as they will move on."

Lauren runs groups at the Mount Gould Methodist Church on Monday at 5.30pm and 7.30pm.

She said: "Take loads of photos! Its amazing to see what the scale doesnt show and can really keep you motivated.

"Have a goal, whether its a weight, an award, an outfit. Having something to aim for can be so motivated, especially when you achieve each of them!

"Some can be really silly too, one of mine was to be light enough to have a piggyback.

"Mix things up, I try and try a new thing, whether it be a recipe, a vegetable, a different flavour squash, every week to keep things new and exciting."

Samantha runs groups at Plympton Academy on Monday at 5pm and 7pm, Honicknowle Youth Centre on Tuesday at 9.30am and at Shakespeare Primary School at 5.30pm.

She said: "The biggest advice I can give is planning!We give all our new helpers a six week tracker which allows them to plan breakfast, lunch and evening meal.

"Also get the family to get in on it too, what do they want for tea? They chose from the SW mag, app or recipe books.

"By planning you never just grab as you know whats next."

Allyson has been a consultant at Slimming World for 21 years at the Church of the Holy Family Beacon Park on Wendesdays at 5.30pm.

She said: "I would advise variety as no food is banned with slimming world but there are foods that we need to have in moderation.

"This is where our syns play their part in allowing us to be flexible and have a measured amount of the high calorie foods that we may crave.

"Planning is the key so that when we come home from work hungry we know exactly what we are going to eat to protect our weight loss.

"This time of year slow cooker recipes and one pot meals really help those hunger pangs with loads of free foods so we can eat until we are satisfied.

"Group is where the magic happens and where members find support and motivation plus help with any areas they are finding difficult to manage.

"When you have a bad week you need group and when you have a good week group needs you."

Cook at home

One of the benefits of joining WW is that we support you in discovering how to cook and enjoy healthier meals that suit your individual lifestyle.

The more meals you cook at home, the more control you have over portion sizes and ingredients. Not a confident cook? Our cookbooks are full of simple recipes, or ask fellow members in the WW connect community for their top tips and favourite recipes. You can also join connect groups such as recipes, kitchen novices, vegan and cooking For one.

Be adventurous with eating

Be open to eating fresh ingredients that you may not normally put in your trolley. Be brave and pick up that unusual vegetable, or if you haven't eaten something since you were a child, try it again you never know, you may like it! An easy way to do this is to cook one new recipe a week.

If you enjoy it, add it to your regular meals. If you don't move on and try a new one next week. Trying new things makes meal times more

exciting and keeps you motivated.

Eat more whole foods

Whole foods are foods that are as close to nature as possible (think fresh fruit and vegetables, fresh meat and seafood, fresh milk, legumes and whole grains such as brown rice and barley). They can be better for your health because they often take longer to digest (so you feel fuller for longer).

Whole foods also offer more nutrients and fibre so you get more health benefits in every bite. On the other hand, processed foods (think white bread, deli meats, bottled sauces and most things in packaging) often contain hidden fat, salt and added sugar and may offer comparatively lower nutritional value.

Weigh or measure ingredients

For some recipes (such as baking) weighing ingredients is essential in order for the recipe to be a success. If you know you struggle with portion size, it may be helpful to measure out ingredients like rice and pasta too. Arm yourself with a set of kitchen scales - or measuring cups, spoons and jugs, whatever works for you - to put yourself on the path to success.

While you should ultimately let your hunger be your guide, a medium portion of rice and pasta is around 60g.

Plan ahead

Many of our successful members plan almost everything from the recipes they're going to cook that week to the meal they'll order at the restaurant on Friday night (our top tip is to Google the menu beforehand and/or check the WW app for SmartPoints values).

They also don't leave home without a healthy snack, so when hunger strikes they aren't tempted by vending machines or a cheeky sausage roll.

Of course, WW is all about flexibility and choice, so if you don't want to plan everything that goes in your mouth you don't have to!

"However, planning some of your meals will help you make healthier choices.

Eat fruit and vegetables

Fruit and vegetables are great to reach for when you're feeling peckish or you want to bulk up your meal. There are so many different types that you'll never get bored, and you'll also gain the nutrition benefits of a diet rich in plant foods. Adopt the habit of filling half your plate with non-starchy vegetables and choose two servings of fruit to enjoy throughout the day.

Mix things up as much as you can, as different plant foods have different health-boosting nutrients. Colour is a great indicator of this, so try to eat a rainbow of different fruit and vegetables each day.

Cut yourself some slack

WW doesn't do rules so that means you can't break any! The WW programme will gently guide you towards healthier choices but what, when and how you eat is totally up to you.

So if you choose to have that late-night chocolate session, you can factor it into your SmartPoints Budget and remember that tomorrow is a new day.

Do you have any weight loss tips or stories to share? Get in touch using katie.timms@reachplc.com, call 07584591102 or tweet me @KatieTimms94.

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Slimming World and Weight Watchers weight loss tips from legendary consultants - Plymouth Live

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I HAVE known the joy of putting lose weight at the top of my New Years resolutions and the devastation of feeling like a failure by breaking that resolution one month into the new year. Losing weight is one of the top five New Years resolutions people make, and its one of the most difficult resolutions to keep.

The good news is that shedding excess pounds is no longer difficult and painful. Forget the days when getting thinner meant starvation, guess work and the latest fad diet. This is new-age eating now and the word diet isnt even part of our vocabulary.

My weight has been a battle my entire life, but finally, I feel in control thanks to the new science of weight loss.

On New Years day, 1999, I hit the scale at 199 pounds. My daughter, Ijanaya, had come home for Christmas and the day she returned to her job in Sudan, I felt depressed and certain if I didnt get a grip, I would soon weigh 250 pounds. This wasnt far-fetched because I had tipped the scales at 230 pounds about ten years ago.

Fed up and depressed from sugar highs and lows that I managed like a drug addict to cope with depression, I took my trainer Colins advice to return to the nutritionist he had sent me to five years ago.

The task looked daunting, but then I began to think that ten years ago I had gone from 230 pounds to 199 pounds, and I had never crossed the threshold of 200 pounds again. Maybe there was hope.

I realised exercise alone was not enough to keep weight off. It probably kept me from reaching my peak weight again, but I did serious weight training and swimming and only managed to lose weight when I went to the nutritionist for a sensible eating plan and realistic calories. Nutritionists have a gadget that measures your water, fat and muscle content, and they can determine the exact amount of calories you can eat to lose weight.

Simply going on the internet and plugging your weight, age and height into one of those formulas that gives you ridiculously low calories and body weight goals is courting failure. The internet tells me I should eat 1200 calories a day and weigh 105 pounds. My numbers at the nutritionist showed I would lose weight on 1600 calories a day, and I should weigh 145 pounds.

Good nutritionists like mines works with what you like to eat. They help you to find creative ways to cut calories, use sites like Yummly to find new recipes, manage calories on My Fitness Pal and eat like youre living in the real world. They give guidelines for balancing proteins, carbohydrates and fats at each meal, and they provide strategies for getting back on track on bad days, which everyone has.

My only restrictions were no white flour, no white rice and no processed sugar. I knew sugar would be my battle, but I quickly discovered that adding cacao nibs to protein drinks completely cut my sugar cravings.

Planning proved key to success. If you dont cook your food, you can be doomed by eating out, but my nutritionist gave a list of possibilities of food I could buy at the nearby mall when I didnt bring food to work.

Mindful eating became my mantra, and I learned how to extract myself from possible downward spirals. I accepted that weight loss would be slow and steady and would decrease over time. By the end of the year, my calorie intake for losing weight actually increased by almost 100 calories because of the lean muscle I built.

At the end of this month, I should reach my goal weight of 145 pounds. I used to daydream about my dream meal when I hit my goal, but there is nothing I look forward to eating that I dont already.

I am right on track to register the perfect weight loss for a year pounds. If you follow a sensible eating plan, which accepts that a body can lose no more than eight pounds a month, and understand that weight loss will taper as you go, you can lose around 52 pounds in a year.

Its a new decade full of possibilities for new beginnings, and rest assured if you put losing weight as a New Years resolution, you can do it. The bottom line is this: if I can lose weight anyone can.

Link:
Slow and steady to weight loss - Trinidad News

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